white light white heat white trash

[riotboo]

11.20 am
dls from box bar below knee
running late, so just warmed up and did
205 x 1 for 20 mins

11.22
ez bike ride ~ 5m

11.23
am
gym
bench up to 90 x 3 hurt a lot. stopped there
fat bar seated rows x 10 x 5
naut pullovers x 10 x 5
cable x overs...did not hurt x 10 x 5
pull downs x 10 x 5

pm
bike ride ~ 5.5 miles

still dealing with allergies. frustrated and tired, due to poor sleep.

[riotboo]

11.24 am 40 degrees and raining
got in early before the drop in crowd showed up
nice to be able to not be in a rush and get all the assistance in

gym treadmill
box squat
135 x 5 x 3
155 x 5 x 5
155 x 3 x 2

side step ups
cross step ups

leg circuit x 4
leg press /single leg press / calves / leg ext / leg curls

pm
dog walk 34 mins

11.25
sun peeked out ~3 so
bike ez effort for an hour

[riotboo]

11.26 am
babying the left shoulder
treadmill wup
cable x overs/ wg pulldowns / cable rear delts
4 x thru

db oh light. pressing not bad hurt to get them into position
after 2 sets switched to
naut oh for 3 sets neutral grip
wide grip pulldowns 5 sets
tris /abs 3 sets
cooldown/stretching

pm walk 30 mins

[riotboo]

11.27 am gym
treadmill
tbdl x 3 x 9
leg exts/leg curls x 10 x 3
stretching
pm walk 30 mins
stretching

11.28 am
upper body circuit

11.30 am
treadmill wup
box squat x 3 x 10
leg circuit x 4
stretching

12.1
treadmill wup
cable x over/ read cable delt/ standing pull down x 10 x 4
naut oh x 8 x 4
fat bar cable row x 10 x 4
standing pullovers x 10 x 4
abs
tris

12.2
bike 8.5 miles gravel (wet)

12.3 am gym
treadmill wup
dl from boxes did not feel great
leg press
stretching

lunch
short bike ride, section of trail was flooded 4 miles

12.4 am
treadmill
naut oh
incline db
db floor press
pull downs
tris
stretching

12.5 am
cold!
treadmill
box squat
135 x 5 x 3
155 x 3 x 5
165 x 3 x 2
tkes
single leg rdls
leg exts
leg curls
stretching

12.6
short bike ride @ lunch ~ 4 miles

12.7 am gym
mobility and hip work

more cold rain on the way.

12.8 pm gym 40 and raining steady out side.
treadmill wup

db inclines alt/ db incline tri exts x 10 x 4
pallof press x 8 x 4
standing pull downs / cable flyes x 10 x 5
naut oh / naut pull downs x 5 x 5
abs

stationary bike 23 mins...gym closing.

12.10 am
Treadmill wup

CG Cable row/ pallof presses x 10 x 4
Cable flyes / cable rear delt / standing pull dows x 10 x 4
Naut oh / Naut rows x 10 x 4
Abs / stretching / half hearted db curls

pm
stationary bike 30 mins (one podcast)
shoulder did not hurt, will take that as a plus

[riotboo]

12.11 am
treadmill wup
box squat
135 x 5 x 5
155 x 5 x 3

tkes x 15 x 4

air dyne x 1 min x 6 /stretch in between

12.12 am
treadmill wup/mob
cable flyes / standing pulldowns / rear delts x 10 x 4
flat db bench / db pullover/ db tris x 10 x 3
naut pullovers x 10 x 4
waiters walks/abs

pm
stationary bike 32 min

[riotboo]

12.13 am
treadmill wup
dimmel deads x 3 x 12
side step ups x 5 x 8
tkes x 15 x 4

12.15 am
leg/hip circuit x 4
bench x 3 x 8
floor press dbs x 5 x 4
bis/tris

later
bike ride 6.5 miles...stopped raining!

[riotboo]

12.16 bike 8 miles sun!

12.17 am
cable x overs/ rev delts/ standing pull downs x 10 x 4
db bench /db shrugs / tris x 10 x 3
fat bar seated rows / pallof presses x 10 x 5
abs/stretching

lunch short bike ride 4.75 miles

12.18 am
treadmill wup
box squat
135 x 5 x 3
145 x 5
155 x 5
165 x 5
175 x 3
185 x 3

tkes
side step ups w/dbs
db curls

airdyne x 1 min x 3 /stretching...thank god I ran out of time

[riotboo]

12.20.18 rain again
lunch
treadmill wup
cable x over / standing pull downs / rear delts x 10 x 1

naut pulldowns / naut tris x 10 x 6
naut pec deck / rev pec x 10 x 6

out

[riotboo]

12.21.18 am
treadmill
dimmel deads x 3 x 12
leg exts/leg curls x 10 x 5
row 1 min /stretch x 6...see how the hip feels tomorrow.

[riotboo]

12.22.18
treadmill
bench x 3 x 8
seated row x 10 x 4 , x 5 x 5
tris x 10 x 4
pullovers x 10 x 4
pulldowns x 10 x 3
naut oh x 5 x 3

12.23 bike 6 miles
12.24 bike 7 miles
12.26 am
treadmill
bench x 3 x 8
trap bar shrugs x 10 x 5
leg circuit x 3
pm bike 7 miles

need to start back stretching. feel stiff all over

[riotboo]

12.27.18
cable x overs x 10 / standing pulldowns x 10 x 8
tris x 10 x 5

12.28.18
treadmill wup
box sq
135 x 3 x 5
145 x 3 x 5
trap bar shrugs x 12 x 5
db curls x 6 x 6
leg exts x 10 /leg curls x 10 x 4

12.29
sunny but wet
bike 12 miles gravel