Turn Loose Our Death Rays And Kill Them All!

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Fri Feb 17, 2017 10:53 pm

2.16 pm Jax walk 30 Mina
2.17 am
Treadmill
Rhc x 2

Bench
5 x 5 then 95 x 3, 105 x 2
Naut shrugs x 10 x 6

Incline bench x 10 x 5
Pull downs x 10 x 5

Tris x 10 x 4

Stretching

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Sat Feb 18, 2017 5:16 pm

2.17 pm jax walk 35 mins
2.18 am bike 7 miles local trails
gym
rehab circuit x 2 added side hip root and hackey sack mobility
arms 100 reps
stretching

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Tue Feb 21, 2017 10:56 pm

2.19 bike
2.20 bike
2.21 gym lunch short on time
treadmill
rehab x 1
bench up to 95 x 3, 105 x 1
naut shrugs x 10 x 5
machine press/pulldowns/tris x 10 x 3
stretching

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Thu Feb 23, 2017 11:30 pm

2.23 am
pt lot of stuff with bands

lunch
chest 75 reps
back 150 reps
arms 60 reps
stretching

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Mon Feb 27, 2017 11:55 pm

2.24 bike ride

2.27 am pt
glute bridges with bands / side steps with bands/ heel slides...etc
ART on flexors

lunch
bike warmup

super duper set 1
db floor press/db pullover/ db tri pump x 10 x 4

super duper set 2
Viking press / calves / db shrugs x 10 x 4

super duper set 3
machine bench/ pulldowns / cable tris x 10 x 4

pm sore as hell from pt. taking a pill and going to bed.

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Sat Mar 04, 2017 1:00 am

2.28
ez bike ride after work
pt exercises/stretching at home

3.1 pt rehab
3.2 gym
bike, normal rehab circuit x 2

side steps with looped micro mini around quads x 20 each dir x 3
micro band kick backs x 15 x 3

prowler x 10 trips

giant set x 3
leg exts, leg curls, leg press, db sldls

stretching

3.3
am pt stuff

lunch
warmup cable flyes and rev flyes

db inclines 70 reps
pull downs 70 reps
db rows 40 reps
bis/tris 50 reps
abs stretching

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Wed Mar 08, 2017 1:28 am

3.4
gym
goblet squat to box x 5 x 10
cable pull thrus x 10 x 5
leg press x 10 x 6
later
dog walk

3.6
bike after work

3.7
lunch
treadmill
ohp waves of 3 x 8
bb shrug x 10 x 5
kb swings x 10 x 5
low row x 10 x 5
rope tris x 10 x 5

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Wed Mar 08, 2017 10:50 pm

3.8
am pt
then steroid shot in the hip.

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Thu Mar 09, 2017 10:26 pm

3.9
lunch gym
treadmill
rehab x 1
db inclines 65 reps
db shrugs x 10 x 5
Viking press 5 x 5
naut pullover x 10 x 5
freedom trainer pulldowns/tris x 10 x 5
db curls x 10 x 3
stretching

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Sun Mar 12, 2017 9:23 pm

3.10 am pt

3.11 am
bike
band pt stuff (kick backs, monster steps, side steps, abductor work)
gms x 3 x 8
backwards sled drag x 6 trips
leg exts x 10 x 5
leg curls x 10 x 5
leg press x 120 reps
calves x 50 reps
stretching

later jax walk

3.12 woke up to snow
thankfully not much stuck
pm bike 1 hour pretty chilly
stretching band work

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Thu Mar 16, 2017 11:09 pm

3.13 pt am

3.14 gym lunch
treadmill
db inclines / seated row x 10 x 5
straight arm pull down / tris x 10 x 4
Viking press / machine shrug x 10 x 5
naut pull down/ naut oh x 10 x 4

3.15 treadmill
3.16

bike warmup
box squat hi
5 x 5 warmup
165 x 3 x 3
step ups x 5 x 5
leg curls / leg exts x 10 x
leg press 120 reps total
stretching

pm jax walk pt stuff

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Tue Mar 21, 2017 1:03 am

3.17 bike local trails
3.18 gym pt stuff and bench
3.19 bike ez
3.20 gym lunch

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Thu Mar 23, 2017 10:18 pm

3.23
lunch
treadmill wup
rehab circuit x 2

bench up to 105 x 1, then 85 x 3 wg, wider is better
Viking press 5 x 5
back 120 reps
tris 30 reps
stretching/abs

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Fri Mar 24, 2017 7:18 pm

3.24
Short bike ride... 45 mins miserable near the end.

allergies broke down and bought some bronkaid. Let's face it nothing works like good ol ephedrine!

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Fri Mar 31, 2017 9:32 pm

3.31
treadmill
bench
stretch

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Sat Apr 01, 2017 10:31 pm

4.1
treadmill
rehab circuit (bands ) x 3
circuit x 4
leg extsx 10/ leg curls x 10/ legpress x 20 /box squat x 5
stretching

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Tue Apr 04, 2017 10:56 pm

4.2 arms and abs
4.4
treadmill
box squat high
5 x 5 warmup
145 x 3 x 3
165 x 3
175 x 3

land mine press
5 x 5 ea side

land mine twists
3 x 3

rehab circuit x 3

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Wed Apr 05, 2017 8:51 pm

4.5 lunch
treadmill

bb shrug x 10 x 5
landmine row 5 x 5
db inclines x 35 reps
seated row x 10 x 5
naut bench x 10 x 3
tris x 10 x 3

spring storms so no riding. Hope to get back in the saddle this weekend.

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Thu Apr 06, 2017 10:51 pm

4.6
kb swings 12 x 12 x 15
kb c&p 12 x 1 x 8 each side

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Sat Apr 08, 2017 2:51 pm

4.8
am
Treadmill
hip rehab stuff ~ 30 mins full routine
shoulder band work / wamup

mp up to 90 x 1 iffy 95 x 1 def a pp

bb rows 5 x 5 light

fat bar row / pallof press super set x 5

naut pull down / naut bench super set x 5

bis / tris / abs x 4 sets

jax walk

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Tue Apr 11, 2017 10:00 pm

will it let me update?

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Tue Apr 11, 2017 10:01 pm

4.11
early lunch
treadmill
rehab (band work) x 3
stretching

land mine press 5 x 5 liht
bb row 5 x 5 still light
db inclines 10, 10, 5, 5, 10, 10, 5, 5
db shrugs x 10 x 5
dr tris / bis x 10 x 3

4.12 am
bike ride

4.13 lunch
treadmill
rehab x 2

leg press x 10/ leg ext x 10 x 7

leg curl x 10 / calves x 12 x 5

cable pull thrus x 10 / bw box sq x 5 x 3

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Fri Apr 14, 2017 11:37 pm

4.14
ok totally skipped out of work, because why not
1.15 hour bike ride
shower
bjj 1 hour no rolling
Moscow mule x 4

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Sun Apr 16, 2017 5:57 pm

4.16
8.5 mile trail ride

User avatar
riotboo
Top
Posts: 1041
Joined: Tue Sep 10, 2013 10:43 pm

Re: Turn Loose Our Death Rays And Kill Them All!

Post by riotboo » Thu Apr 20, 2017 10:03 pm

4.20
treadmill
rehab x 2

bench
up to
95 x 5
100 x 1
105 x 1
super set with
naut shrug x 10 x 6

db inclines x 10 x 5
seated row x 10 x 5

naut bench x 5 x 3
naut pull downs x 10 x 3
tris x 10 x 3

Post Reply