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 » Tue Sep 18, 2018 12:57 am

09.16 am
box squats
135 x 3 x 6
155 x 3 x 1...tracking to the left too much
140 x 3 x 3

tkes
db curls

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riotboo
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Re: white light white heat white trash

Post by riotboo » Tue Sep 18, 2018 11:53 pm

09.18.18
am
bench up to 115 x 1
db bench
db shrugs
pull downs
seated rows with spud strap
pallof presses

pm bike ez effort 45 min

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riotboo
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Re: white light white heat white trash

Post by riotboo » Thu Sep 20, 2018 9:38 pm

09.20 am bike harbison only one downed tree in the short loop

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riotboo
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Re: white light white heat white trash

Post by riotboo » Fri Sep 21, 2018 9:12 pm

09.21 am gym
platform dls bar @ 16 inches
x 3 x 6
x 1 x 5

leg circuit x 3
single leg press /leg press/calves/exts/curls /step ups

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riotboo
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Re: white light white heat white trash

Post by riotboo » Sat Sep 22, 2018 8:42 pm

09.22 am bike at palmetto trail 7.25 miles
pm paddleboard for about an hour. perfect weather!

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riotboo
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Re: white light white heat white trash

Post by riotboo » Sun Sep 23, 2018 11:54 pm

09.23.18
am bike Harbison ~ 6.5 miles
pm paddleboard, just messing around for about 45 mins

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riotboo
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Re: white light white heat white trash

Post by riotboo » Mon Sep 24, 2018 9:56 pm

09.24 am
bench up to 110 x 1
db inclines 5 sets
tris 4 sets
back 14 sets

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riotboo
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Re: white light white heat white trash

Post by riotboo » Fri Sep 28, 2018 10:00 pm

09.26 am gym
box squat high
135 x 5 x 3
155 x 5 x 2
lower box
135 x 5 x 3

leg circuit x 5

09.28 am
ohp
cable crossover
pull downs
bis/tris
abs
lunch
ez bike

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riotboo
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Re: white light white heat white trash

Post by riotboo » Thu Oct 04, 2018 9:43 pm

0929 bike 9 miles palmetto trail
1001 bike 6.25 lake Thurmond.

Hip labrum is acting up and falling apart

10.02 am
cable x overs/pull downs x 10 x 5
bench up to 115 x 1
db shrugs x 10 x 5
mag grip row x 10 x 5
back ext/abs

10.03 am gym leg circuit x 3
lunch bike ride ez effort

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riotboo
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Re: white light white heat white trash

Post by riotboo » Sat Oct 06, 2018 9:15 pm

10.05 am gym
bench up to 105 x 2
db seated press/naut pull downs x 10 x 4
land mine press x 5 x 6
16 in dl
up to 235 x 1 x 3 ow
bunch of singles with 215

10.06
am bike lynches park loops. hot!
pm paddleboard/beer

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riotboo
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Re: white light white heat white trash

Post by riotboo » Mon Oct 08, 2018 11:22 pm

10.07 quick harbison loop pm hot

10.08 am gym
bench up to 85 x 3 x 5
naut shrugs x 10 x 8
seated rows cg x 10 x 4, 6, 6
pull downs x 10 x 4, 6
db inclines x 5 x 5
tris x 10 x 4
abs

pm
ez effort bike 45 mins

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riotboo
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Re: white light white heat white trash

Post by riotboo » Fri Oct 12, 2018 11:44 pm

10.09 am
hip stuff
leg circuit x 3

10.12 am
mp/band rows
incline db / fat bar rows
db floor press / pullovers
abs/tris

pm bike 6 mi palmetto trail

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riotboo
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Re: white light white heat white trash

Post by riotboo » Wed Oct 17, 2018 11:46 pm

10.13 bike palmetto trail 13 miles
10.15 gym am
box squats
135 x 3 x 3
145 x 3 x 2
155 x 3 x 2
164 x 3 x 2
leg circuit x 2

10.16 am gym
upper body back/ chest 12 sets each

pm bike ez effort

10.17 am
16 in DLs
doh up to 225 x 1 x 3
straps 235 x 1 x 3
vertical leg press x 10,10, 12, 12 15

pm paddled board 45 mins hate the short days

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riotboo
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Re: white light white heat white trash

Post by riotboo » Fri Oct 19, 2018 7:54 pm

10.18 am
bench up to 105 x 3
spud straps rows x 10 x 5

mp up to 75 x 3
thicc fws (empty) x 5 trips

10.19 am
bike harbison 5 miles...finally has cooled off

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riotboo
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Re: white light white heat white trash

Post by riotboo » Tue Oct 23, 2018 11:01 pm

10.20 pm bike harbison 6.5 miles

10.22 am bench /back/tris

10.23 am high box squats
135 x 5 x 3
155 x 5 x 3
185 x 5
205 x 5 x 2

tkes/db curls 5 sets

pm short ride at harbison 4.75 miles

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riotboo
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Re: white light white heat white trash

Post by riotboo » Sat Oct 27, 2018 11:59 pm

10.24
mp up to 90 x 1 x 3
pulldowns
incline dbs up to 35s x 5
shrugs
pm short ez bike ride

10.25 am gym
gms up to 95 x 3 x 3, 105 x 3
leg circuit x 3
abs, stretching

10.27 pm
bike 8.5 miles mollys rock

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riotboo
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Re: white light white heat white trash

Post by riotboo » Wed Oct 31, 2018 12:00 am

10.28
bike 5 miles

10.29
demo'd a Bronson @ Dupont Forest

10.30
am -- crazy traffic, had to cut things short to get to work on time
Bench up to 95 x 3
machine flyes
fat bar row
abs

pm bike ez effort. did not start watch

dreading the time change.

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riotboo
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Re: white light white heat white trash

Post by riotboo » Fri Nov 02, 2018 10:44 pm

10.31 am
box squats
135 x 5 x 3
155 x 5 x 2
175 x 5
185 x 5
205 x 3

tkes, db curls
leg circuit x 3

pm Halloween Harbison ride

11.1
am
mp x 3 / bb rows x 5 for 10 sets
pulldowns x 8 / naut press x 8 for 5 sets
stretching, abs

pm bike ez effort

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riotboo
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Re: white light white heat white trash

Post by riotboo » Mon Nov 05, 2018 12:41 am

11.03 bike 12 miles poinsett state park trails in good condition despite rain
11.04 bike 9 miles ft. congaree trail. still very muddy

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riotboo
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Re: white light white heat white trash

Post by riotboo » Mon Nov 05, 2018 11:17 pm

11.5 am gym
warmup cable xovers/standing pulldowns
bench up to 115 x 1 x 6 with pause
naut pullover x 12 x 4
db bench 5 x 5 / pulldowns x 8 x 5/ tris
stretching

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riotboo
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Re: white light white heat white trash

Post by riotboo » Thu Nov 08, 2018 2:02 am

11.7 am
rack pulls 17 inches
135 x 3 x 5
185 x 3 x 3
225 x 3
245, 265 x 1 --straps

side step ups 50 reps
tkes 50 reps

leg curls/leg ext x 8 x 3
stretching

pm 50 min bike

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riotboo
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Re: white light white heat white trash

Post by riotboo » Tue Nov 13, 2018 11:20 pm

11.8 am bench
11.9 am box squats light
pm ez bike ride

Dealing with allergies
11.13 am ez bench workout, stretching

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riotboo
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Re: white light white heat white trash

Post by riotboo » Wed Nov 14, 2018 10:52 pm

11.14 am gym
15 inch rack pulls (below knee)
triples up to 225 x 1 x 3
235 x 1 x 2...hips just stopped firing here. all back, so stopped.

tkes, side step ups, leg exts, leg curls

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riotboo
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Re: white light white heat white trash

Post by riotboo » Sat Nov 17, 2018 11:12 pm

11.16 box squats
treadmill wu
135 x 5 x 3
155 x 3 x 5
lowered the box
135 x 3...just checking
db curls
leg presses x 20 x 4

11.17
am gym
treadmill wu
back exts x 12 x 3
fat bar row 6 sets
bb row 5 x 5 then up to 115 x 3 x 2
pull downs 5 sets
stretching

pm
ez bike ride. allergies are still a thing.

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riotboo
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Re: white light white heat white trash

Post by riotboo » Tue Nov 20, 2018 12:00 am

11.18
bike ez trails still. slower than I would have liked.

11.19
bench
up to 125 x 1
db shrugs
spud handle rows
machine press
tris

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