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: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Tue Jun 13, 2017 10:34 pm

6.13
lunch hot as balls in the gym
treadmill
hip health stuff * in ac yoga room

hot main gym
ohp x 3 x 6
bench x 3 x 6
incline db x 5 x 5

rows x 3 x 3
pulldows x 10 x 3

too hot gave up
debating a bike ride in the park at dusk

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Fri Jun 16, 2017 12:35 am

6.14 am bike 7 mi
6.15 am bike 6 mi
pm bjj

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Tue Jun 20, 2017 1:07 am

6.17 gym am
floor press/ db pullover/ db tris giant set x 10 x 5

seated oh db no back support x 3 x 5

trx rows/trx pullovers x 10 x 5

db inclines x 5 x 5/ naut row x 10 x 5

stretching

6.19
am bike
pm bjj

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Fri Jun 23, 2017 12:44 am

6.20
am
warmup: prowler x 4 trips
hip stuff
db inclines x 10 x 5/seat row x 10 x 5
iso row x 10 / leg raises x 10 x 5
naut bench / leg curls x 10 x 3

6.21
bike am

6.22 am
warmup prowler 2 trips
hip stuff
machine circuit x 4 times
back ext x 12
gg/bg x 12 ea
leg ext x 12
leg curl x 10
leg press x 20
abs x 10

pm bjj

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Sun Jun 25, 2017 10:09 pm

6.23 bike ez effort
6.25 gym
warmup

super set 1 x 5
db floor press x 10 / db pull over x 10 / db tri pump x 10

super set 2 x 5
db bench x 5/ db shrug x 10/ db tri exts x 10

super set 3 x 6
Viking press x 6/ leg curl x 8

super 4 x 4
naut vert bench x 5 / naut pulldown x 8

stretching

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Mon Jun 26, 2017 10:13 pm

6.26 am
bike warmup
band stuff

box squat hi
135 x 5 x 2
145 x 3 x 3
155 x 3 x 3
165 x 3 x 3

db goblet sumo 50 x 3 x 5

leg exts/leg curls x 10 x 3

mini band curls x 10 x 6

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Thu Jun 29, 2017 1:15 am

6.27 am bike
6.28 pm gym
bench 5 x 5 then up to 100 x 1 meh
naut shrug x 10 x 6

land mine rows / press / core crushers
x 10 x 5

pm
short bike ride ~ 40 mins

User avatar
Mickey O'neil
Lifetime IGer
Posts: 22022
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

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

Post by Mickey O'neil » Thu Jun 29, 2017 12:17 pm

Where do you live, riotboo? What kind of riding do you have around there?

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Fri Jun 30, 2017 11:16 pm

Im in SC. 90% of my rides are xc in state forests near my house.

I'll venture out to the mountains of GA/NC/TN/VA in the spring and fall when its not so hot!

6/30 am bike ride. lots of rain this weekend.

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Mon Jul 03, 2017 10:13 pm

7.1 gym machines and dbs, stretching
7.2 ez bike ride by the river
7.3 gym am
hang cleans
95 x 2 x 4
100 x 1 x 3
105 x 1 x 3
110 x 1 x 3

sg dl
110 x 2 x 6

db inclines
20s x 5 x 5

hip stuff x 1 circuit

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Wed Jul 05, 2017 9:49 pm

7.5 early am
hip rehab circuit x 3
DL's 20 singles
landmine press x 5 x 10 each side

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Fri Jul 07, 2017 10:35 pm

7.6 am bike ride
7.7 gym
treadmill
bench x 3 x 10
naut shrug x 10 x 5
DB inclines x 10 x 5
seated row x 10 x 5
rdl x 5 x 5
leg curl x 10 x 5
tris x 10 x 5

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Sun Jul 09, 2017 10:53 pm

7.9
hip stuff x 3 circuits
leg press x 120 reps
floor press/db pullover/ db tris x 10 x 4
fw/waiters walks w/dbs x 5 trips each
stretching

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Mon Jul 10, 2017 10:57 pm

7.10
am bike ride
pm kb swings x 100/stretching

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Wed Jul 12, 2017 9:33 pm

7.11 am
pc x 2 x 6
sgdl x 3 x 6
landmine press x 5 x 6
landmine core crusher x 5 x 6
stepups x 6 x 6

7.12 am bike ride

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Fri Jul 14, 2017 9:17 pm

7.13 am
bench/rows/hip

7.14
am gym too hot to ride unless I get out at 6 am.
hip stuff
dl x 3 x 6, 1 x 7
ohp x 3 x 9

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Tue Jul 18, 2017 9:44 pm

7.15 am
bike ride
kb swings x 15 x 12

7.17
bike ride
kb swings x 12 x 12
7.18
am
hips circuit x 2
tbdl
135 x 3 x 5
185 x 3
235 x 1 x 5
185 x 2 x 3

land mine press x 5 x 10

land mine core crushers x 10 x 5

old school vertical leg press x 10 x 5

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Wed Jul 19, 2017 10:01 pm

7.18 pm bike ride ~ 40 mins
7.19 am
db inclines x 10 x 5
db shrugs x 10 x 5
db bench x 5 x 5
db pull over x 10 x 5
db tris x 10 x 5
naut pull downs x 10 x 3
back ext x 10 x 3
abs x 10 x 3
stretching

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Sat Jul 22, 2017 2:32 pm

7.21
am hip stuff band work
leg press x 10 x 5
leg curl x 8 x 5
alt incline db press x 10 x 3
db tris x 6 sets
bis x 6 sets
stretching

7.22
am
hang cleans
95 x 3 x 3
100 x 3 x 4
105 x 3 x 3
110 x 1 x 5

seated row x 10 x 5
fws/wws with kbs
x 5 trips each

walked jax before it got too hot

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Sun Jul 23, 2017 9:17 pm

7.23 am jax walk
kb swings x 12 x 16 9 (alt 12 and 16)
kb crush press 12 x 10 x 4
ab wheel x 5 x 5

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Tue Jul 25, 2017 9:54 pm

7/24 am bike

7/25 am gym
hip stuff
mp x 3 x 6 then 90 x 1 x 6
trap bar walks x 5 trips
ab wheel

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Thu Jul 27, 2017 9:58 pm

7.26 am bike
7.27 gym

dl off of 1.5" platform
135 x 3 x 5
185 x 2 x 3
205 x 1 x 5

land mine press x 5 x 10

leg press x 10 x 5

land mine core crushers x 5 x 6

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Sat Jul 29, 2017 8:52 pm

7.28 am bike
7.29 am
warmup
hip band work

bench 5 x 5
95 x 3 x 3
100 x 3, 1

straight arm pulldown
x 10 x6
db ohp
6 x 6
naut pull down
x 10 x 4, 8
back exts
12 x 5

kb swings
12 x 12 x 18

stretching/ab wheel

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Sun Jul 30, 2017 5:44 pm

7.30 am
heat wave broke
10.25 mile ride on the Bertram trail

User avatar
riotboo
Top
Posts: 1033
Joined: Tue Sep 10, 2013 10:43 pm

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

Post by riotboo » Sun Aug 06, 2017 10:01 pm

ended up taking the week off from the gym
8.1 bike
8.2 bike
8.4 bike

8.5 gym
treadmill
bench
5 x 5
105 x 1 x 3
110 x 1 x 3
115 x 1 x 3

iso rows x 10 x 5

db floor press/ pull over / tri pump
25s x 10 x 4

hip stuff

8.6
yoga / dog walk

Post Reply