white light white heat white trash

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

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riotboo
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Re: white light white heat white trash

Post by riotboo » Mon Apr 16, 2018 10:09 pm

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

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Re: white light white heat white trash

Post by riotboo » Fri Apr 27, 2018 11:18 pm

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

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Re: white light white heat white trash

Post by riotboo » Mon Apr 30, 2018 10:30 pm

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

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Re: white light white heat white trash

Post by riotboo » Fri May 04, 2018 12:30 am

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

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Re: white light white heat white trash

Post by riotboo » Sun May 06, 2018 4:48 pm

5.5 am bike molly's rock 14.5 miles
5.6 am bike harbison 6 miles

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Re: white light white heat white trash

Post by riotboo » Mon May 07, 2018 10:15 pm

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

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Re: white light white heat white trash

Post by riotboo » Tue May 08, 2018 11:25 pm

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

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Re: white light white heat white trash

Post by riotboo » Sat May 12, 2018 12:29 am

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

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Re: white light white heat white trash

Post by riotboo » Sun May 13, 2018 11:58 pm

5.12 bike 17 miles
5.13 bike 6.5 miles
Stetching and abs at home

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Re: white light white heat white trash

Post by riotboo » Tue May 15, 2018 12:38 am

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

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Re: white light white heat white trash

Post by riotboo » Wed May 16, 2018 11:27 pm

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

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Re: white light white heat white trash

Post by riotboo » Fri May 18, 2018 12:35 am

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

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Re: white light white heat white trash

Post by riotboo » Mon May 21, 2018 11:59 pm

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

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Re: white light white heat white trash

Post by riotboo » Thu May 24, 2018 11:32 pm

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

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Re: white light white heat white trash

Post by riotboo » Tue May 29, 2018 12:09 am

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

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Re: white light white heat white trash

Post by riotboo » Tue May 29, 2018 11:41 pm

5.29
am
box sq high
x 3 x 10
tkes
x 15 x 4
backwards sled
x 5 trips

sore

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Re: white light white heat white trash

Post by riotboo » Thu May 31, 2018 11:16 pm

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

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Re: white light white heat white trash

Post by riotboo » Mon Jun 04, 2018 10:02 pm

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.

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Re: white light white heat white trash

Post by riotboo » Sun Jun 10, 2018 7:22 pm

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

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Re: white light white heat white trash

Post by riotboo » Tue Jun 12, 2018 12:55 pm

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

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Re: white light white heat white trash

Post by riotboo » Thu Jun 14, 2018 2:07 am

6/13 am
gym
hip warmup
cable crossover/pulldowns x 10 x 5
pcs off 3 inch boxes 15 singles up to 120

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Re: white light white heat white trash

Post by riotboo » Mon Jun 18, 2018 1:35 am

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

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Re: white light white heat white trash

Post by riotboo » Sun Jul 01, 2018 9:16 pm

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

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Re: white light white heat white trash

Post by riotboo » Mon Jul 02, 2018 11:46 pm

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.

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Re: white light white heat white trash

Post by riotboo » Mon Jul 09, 2018 10:34 pm

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

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