## white light white heat white trash

**Moderator:** Dux

### Re: white light white heat white trash

4.15 am short ride before the t-storms 4.5 miles

pm gym bench up to 130 x 1, pcs doubles and singles up to 120 x 1

4.16 am hip stuff/leg circuit x 5

pm gym bench up to 130 x 1, pcs doubles and singles up to 120 x 1

4.16 am hip stuff/leg circuit x 5

### Re: white light white heat white trash

4.17 pm bike 6 miles

4.19 am gym

Hip stuff

Mp

Fws

Incline dbs

Pulldowns

4.20 am

14 in dls

135 x 3 x 5

225 x 1 x 5

235 x 1 x 5

bench

70 5 x 5

4.22

bike 7 miles

4.23

cable x overs/pulldowns x 10 x 6

landmine press/landmine row x 5 x 5

palloff press / fatbar row x 10 x 4

bis/tris x 10 x 3

4.24

treadmill

hip stuff

leg circuit x 4

4.26

am bench 5 x 5, 3 x 3

rows x 10 x 4

facepulls x 10 x 4

tris x 10 x 4

pm

bike

4.27

am hips stuff

box squat high 5 x 5, 3 x 3

leg circuit x 2

4.19 am gym

Hip stuff

Mp

Fws

Incline dbs

Pulldowns

4.20 am

14 in dls

135 x 3 x 5

225 x 1 x 5

235 x 1 x 5

bench

70 5 x 5

4.22

bike 7 miles

4.23

cable x overs/pulldowns x 10 x 6

landmine press/landmine row x 5 x 5

palloff press / fatbar row x 10 x 4

bis/tris x 10 x 3

4.24

treadmill

hip stuff

leg circuit x 4

4.26

am bench 5 x 5, 3 x 3

rows x 10 x 4

facepulls x 10 x 4

tris x 10 x 4

pm

bike

4.27

am hips stuff

box squat high 5 x 5, 3 x 3

leg circuit x 2

### Re: white light white heat white trash

4.28 bike DuPont trails 14 miles

4.29 bike ez 6 miles

4.30 am gym

bench 5 x 5

3 x 3 ~ 100

axle dl doh

135 x 1 x 12

145 x 1 x 3

ez bar curls, abs,stretching

4.29 bike ez 6 miles

4.30 am gym

bench 5 x 5

3 x 3 ~ 100

axle dl doh

135 x 1 x 12

145 x 1 x 3

ez bar curls, abs,stretching

### Re: white light white heat white trash

05.01 am

hip stuff

leg cicuit x 4

05.02

cable flyes/ pulldowns

db floor press/ db pullovers

fat bar rows / pallof presses

tris

05.03

box sq high

135 x 5 x 8

185 x 3

205 x 3 x 3

tkes

leg presses

side stepups

hip stuff

leg cicuit x 4

05.02

cable flyes/ pulldowns

db floor press/ db pullovers

fat bar rows / pallof presses

tris

05.03

box sq high

135 x 5 x 8

185 x 3

205 x 3 x 3

tkes

leg presses

side stepups

### Re: white light white heat white trash

5.5 am bike molly's rock 14.5 miles

5.6 am bike harbison 6 miles

5.6 am bike harbison 6 miles

### Re: white light white heat white trash

05.07 am gym

hip stuff

cable x overs/pull downs x 10 x 5

bench up to 130 tng,

paused 115, 115, 120, 120, 120

fat bar rows/pallof presses/tris/abs

hip stuff

cable x overs/pull downs x 10 x 5

bench up to 130 tng,

paused 115, 115, 120, 120, 120

fat bar rows/pallof presses/tris/abs

### Re: white light white heat white trash

05.08 am gym

leg exts x 10 / single leg press x 10 ea / leg press x 10 x 5

RDLs

95 x 3 x 3

105 x 3 x 3

110 x 3

db curls/abs

lunch

short bike ~ 5mi

leg exts x 10 / single leg press x 10 ea / leg press x 10 x 5

RDLs

95 x 3 x 3

105 x 3 x 3

110 x 3

db curls/abs

lunch

short bike ~ 5mi

### Re: white light white heat white trash

05.09 thick bar fw/ mp triples

8 super sets

05.11 am bike 5.5 miles

pre lunch

PC/SG DL

95 x 3 x 2

100 x 3 x 3

105 x 3 x 2

110 x 3 x 2

115 x 1

Stretching

8 super sets

05.11 am bike 5.5 miles

pre lunch

PC/SG DL

95 x 3 x 2

100 x 3 x 3

105 x 3 x 2

110 x 3 x 2

115 x 1

Stretching

### Re: white light white heat white trash

5.12 bike 17 miles

5.13 bike 6.5 miles

Stetching and abs at home

5.13 bike 6.5 miles

Stetching and abs at home

### Re: white light white heat white trash

05.14 am gym

hip stuff

vertical leg press x 10 x 6

tbdl x 3 x 10

leg exts/leg curls x 10 x 3

pm

bike 5.5 miles harbison

hip stuff

vertical leg press x 10 x 6

tbdl x 3 x 10

leg exts/leg curls x 10 x 3

pm

bike 5.5 miles harbison

### Re: white light white heat white trash

05.15 pm

bike 5 miles after work

05.16 am

bench 5 x 5 then

105 x 3

115 x 3

120 x 3

125 x 1

cg row x 10 x 5

cable x / pull downs x 10 x 4

face pulls/tris

leg raises

bike 5 miles after work

05.16 am

bench 5 x 5 then

105 x 3

115 x 3

120 x 3

125 x 1

cg row x 10 x 5

cable x / pull downs x 10 x 4

face pulls/tris

leg raises

### Re: white light white heat white trash

05.17 am gym

pcs off of 4 in box

95 x 1 x 5

100 x 10 x 3

105 x 1 x 3

110 x 1 x 3

115 x 1 x 3

120 x 1 x 2

115 x 1

SG dl

100 x 3

105 x 3

110 x 3

115 x 3 x 2

120 x 3

Vert leg press

x 10 x 5

pm

bike ride 7.25 miles palmetto trail

pcs off of 4 in box

95 x 1 x 5

100 x 10 x 3

105 x 1 x 3

110 x 1 x 3

115 x 1 x 3

120 x 1 x 2

115 x 1

SG dl

100 x 3

105 x 3

110 x 3

115 x 3 x 2

120 x 3

Vert leg press

x 10 x 5

pm

bike ride 7.25 miles palmetto trail

### Re: white light white heat white trash

5.20 bike 8 miles poinsett state park. bring bug spray next time

5.21 am gym

hip stuff

bench

5 x 5 then

105 x 3

115 x 3

125 x 1

135 x 1 x 2 yay. glad to get that monkee off my back

pulldowns/abs x 10 x 3

5.21 am gym

hip stuff

bench

5 x 5 then

105 x 3

115 x 3

125 x 1

135 x 1 x 2 yay. glad to get that monkee off my back

pulldowns/abs x 10 x 3

### Re: white light white heat white trash

5.22 am

hip stuff

leg circuit x 4

vertical leg press x 10 x 4

pm

bike 5.5 miles Saluda

5.23 am

mp

seated row

face pulls

incline dbs

abs

pm bike 5.25 miles harbison

5.24 am

hip stuff

abs

pm

bike 5.5 miles Saluda

hip stuff

leg circuit x 4

vertical leg press x 10 x 4

pm

bike 5.5 miles Saluda

5.23 am

mp

seated row

face pulls

incline dbs

abs

pm bike 5.25 miles harbison

5.24 am

hip stuff

abs

pm

bike 5.5 miles Saluda

### Re: white light white heat white trash

5.26 am

bike 14 miles humid

5.27 bike poinsett 10 miles

5.28 am

gym

hip stuff

cable x-overs x 10 x 5

pull downs x 10 x 5

db inclines x 10 x 5

seated rows x 10 x 5

pallof press x 6 x 5

machine press x 10 x 5

abs

later

kb swings x 20 sets

bike 14 miles humid

5.27 bike poinsett 10 miles

5.28 am

gym

hip stuff

cable x-overs x 10 x 5

pull downs x 10 x 5

db inclines x 10 x 5

seated rows x 10 x 5

pallof press x 6 x 5

machine press x 10 x 5

abs

later

kb swings x 20 sets

### Re: white light white heat white trash

5.29

am

box sq high

x 3 x 10

tkes

x 15 x 4

backwards sled

x 5 trips

sore

am

box sq high

x 3 x 10

tkes

x 15 x 4

backwards sled

x 5 trips

sore

### Re: white light white heat white trash

5.30 am bike

5.31 am gym

mp up to 95 x 1 x 2

thick bar fw x 4 sets empty

+ 25 for 3 trips

db inclines/db tri exts/fat bar rows x 10 x 4

back exts / abs / db curls x 10 x 3

5.31 am gym

mp up to 95 x 1 x 2

thick bar fw x 4 sets empty

+ 25 for 3 trips

db inclines/db tri exts/fat bar rows x 10 x 4

back exts / abs / db curls x 10 x 3

### Re: white light white heat white trash

6.1 am ez ride testing out my new wahoo hr monitor

6.2 am ride 17 miles huuumiiiddd

6.3 gym pm

bench up to 115 x 1 paused

db floor press/ db pullover, tri pump x 6 x 5

cable crossovers/pull downs x 10 x 5

seated row/abs x 10 x 5

6.4 am

tbdl triples waved 135 --> 205 x 4 waves

land mine ohp x 5 x 10

vert leg press x 10 x 5

abs

early lunch ez bike...much less humid. warm, but pleasant.

6.2 am ride 17 miles huuumiiiddd

6.3 gym pm

bench up to 115 x 1 paused

db floor press/ db pullover, tri pump x 6 x 5

cable crossovers/pull downs x 10 x 5

seated row/abs x 10 x 5

6.4 am

tbdl triples waved 135 --> 205 x 4 waves

land mine ohp x 5 x 10

vert leg press x 10 x 5

abs

early lunch ez bike...much less humid. warm, but pleasant.

### Re: white light white heat white trash

6.5 am bike 6 miles

6.6 am bike 6 miles

lunch chest x 8 sets

back x 8 sets

6.8 am

box squats x 3 x 12

bench x 5 x 8

6.10

bike 11 miles poinsett

6.6 am bike 6 miles

lunch chest x 8 sets

back x 8 sets

6.8 am

box squats x 3 x 12

bench x 5 x 8

6.10

bike 11 miles poinsett

### Re: white light white heat white trash

06.11 am gym

db inclines / CG row supers x 10 x 5

MP/ thick FW supers x 3 x 12 / 8 trips

pull downs / abs x 10 x 4

06.12 am

bike ez effort rained too much for trails

lunch gym

leg ext/ leg curls x 10 x 5

vertical leg press / side step ups x 10 x 5

hip band work/ back exts x 10 x 5

db inclines / CG row supers x 10 x 5

MP/ thick FW supers x 3 x 12 / 8 trips

pull downs / abs x 10 x 4

06.12 am

bike ez effort rained too much for trails

lunch gym

leg ext/ leg curls x 10 x 5

vertical leg press / side step ups x 10 x 5

hip band work/ back exts x 10 x 5

### Re: white light white heat white trash

6/13 am

gym

hip warmup

cable crossover/pulldowns x 10 x 5

pcs off 3 inch boxes 15 singles up to 120

gym

hip warmup

cable crossover/pulldowns x 10 x 5

pcs off 3 inch boxes 15 singles up to 120

### Re: white light white heat white trash

6.15 am bike 6 mil

6.16 am bike 20 mi

6.17 pm gym

db floor press/ db pull over / tri pump x 10 x 5

db inclines/ seated rows x 10 x 5

cable x over/ pull downs/ tri x ext x 10 x 5

shrugs/ front raises x 10 x 5

6.16 am bike 20 mi

6.17 pm gym

db floor press/ db pull over / tri pump x 10 x 5

db inclines/ seated rows x 10 x 5

cable x over/ pull downs/ tri x ext x 10 x 5

shrugs/ front raises x 10 x 5

### Re: white light white heat white trash

Back from vacation

6.30 am bike 9 Mi late start stretching later

7.01 am bike southside park 7.5 miles slow new trail -- stopped a bunch at crossings to check with map

pm gym

floor press/ db pullover/ tri pump x 10 x 5

Viking press x 8 x 5

pulldowns/seated row/db bench x 10 x 5

stretching

6.30 am bike 9 Mi late start stretching later

7.01 am bike southside park 7.5 miles slow new trail -- stopped a bunch at crossings to check with map

pm gym

floor press/ db pullover/ tri pump x 10 x 5

Viking press x 8 x 5

pulldowns/seated row/db bench x 10 x 5

stretching

### Re: white light white heat white trash

7.2

am

14 inch dl (deadzone) x 3 x 8

then singles up to 235

side step ups w 25 lb plate 42 reps ea side

backwards sled drag x 2 trips

hip is pissed.

am

14 inch dl (deadzone) x 3 x 8

then singles up to 235

side step ups w 25 lb plate 42 reps ea side

backwards sled drag x 2 trips

hip is pissed.

### Re: white light white heat white trash

7.3 bike before work

7.4 bike 15 miles molly's rock

7.6 bike before work

7.8 bike 10 miles poinsett

7.9 am bike 6 miles Saluda shoals ez effor

lunch gym

bench up to 125 x 1

incline dbs 50 reps

back 120 reps

7.4 bike 15 miles molly's rock

7.6 bike before work

7.8 bike 10 miles poinsett

7.9 am bike 6 miles Saluda shoals ez effor

lunch gym

bench up to 125 x 1

incline dbs 50 reps

back 120 reps