## You shall know the truth, and it will make you odd

**Moderator:** Dux

### You shall know the truth, and it will make you odd

01.06.19 LISS 1 hour

01.07.19 am

treadmill warmup

bench x 3 x 10 up to 85 x 3 pain free

shrug bar x 10 x 10

db inclines x 10 x 5

seated cg row x 10 x 5

tris x 10 x 3

stretching

pm

stat bike 30 mins

01.07.19 am

treadmill warmup

bench x 3 x 10 up to 85 x 3 pain free

shrug bar x 10 x 10

db inclines x 10 x 5

seated cg row x 10 x 5

tris x 10 x 3

stretching

pm

stat bike 30 mins

Last edited by riotboo on Thu Jan 17, 2019 12:14 am, edited 2 times in total.

### Re: Paths are made by walking

01.09 am

leg circuit x 4

pm

cardio 34 mins

1.10.19

treadmill wup

naut flyes x 10 x 5

naut pullover x 10 x 5

naut oh x 8 x 5

standing pull downs x 10 x 5

tris x 10 x 4

1.11.19

treadmill wup

dimmel deads x 3 x 10

single leg press x 12 x 5

single leg curl x 12 x 5

leg exts x 10 x 8

1.13.19

cardio 1 hour

leg circuit x 4

pm

cardio 34 mins

1.10.19

treadmill wup

naut flyes x 10 x 5

naut pullover x 10 x 5

naut oh x 8 x 5

standing pull downs x 10 x 5

tris x 10 x 4

1.11.19

treadmill wup

dimmel deads x 3 x 10

single leg press x 12 x 5

single leg curl x 12 x 5

leg exts x 10 x 8

1.13.19

cardio 1 hour

### Re: You shall know the truth, and it will make you odd

01.14.19 am

bench up to 85 x 5 x 2

trap bar shrugs x 10 x 6

flyes/rear delts / tris x 10 x 3

standing pull downs x 10 x 5

pm

cardio 33 mins

bike should be out of the shop by eow

1.15.19

cardio 50 mins

01.16.19

Running late this am

CHAD workout 28 mins

leg circuit x 4

goblet squat x 10

back ext x 10

gg/bg x 10 ea

leg press/ single leg press x 10 ea

leg curl/single leg curl x 10 ea

leg exts x 10

bench up to 85 x 5 x 2

trap bar shrugs x 10 x 6

flyes/rear delts / tris x 10 x 3

standing pull downs x 10 x 5

pm

cardio 33 mins

bike should be out of the shop by eow

1.15.19

cardio 50 mins

01.16.19

Running late this am

CHAD workout 28 mins

leg circuit x 4

goblet squat x 10

back ext x 10

gg/bg x 10 ea

leg press/ single leg press x 10 ea

leg curl/single leg curl x 10 ea

leg exts x 10

### Re: You shall know the truth, and it will make you odd

01.17.19 am

treadmill wup

cable flyes/ rear delt/ tris / pull downs x 10 x 4

naut pullover x 10 x 5

Viking press (empty) x 8 x 4

bb oh press (light) x 3 x 8

band facepulls, tris x 10 x 4

stretching

pm

cardio 30 mins

lax ball foam roller

01.18.19

am tread mill wup

box squat x 5 x 5

tkes x 15 x 5

band kickbacks x 10 x 5

db curls x 10 x 5

01.19.19

the kickbacks were a bit much?

bike palmetto trail 8.6 miles

lax ball stretching

01.20.19

rained all night aaand its cold again

am gym

treadmill wup

fat bar seated rows x 10 x 5

horizontal shrugs x 10 x 5

back exts x 12 x 5

db rows x 6 x 6

cable curls x 10 x 5

stretching/abs

treadmill wup

cable flyes/ rear delt/ tris / pull downs x 10 x 4

naut pullover x 10 x 5

Viking press (empty) x 8 x 4

bb oh press (light) x 3 x 8

band facepulls, tris x 10 x 4

stretching

pm

cardio 30 mins

lax ball foam roller

01.18.19

am tread mill wup

box squat x 5 x 5

tkes x 15 x 5

band kickbacks x 10 x 5

db curls x 10 x 5

01.19.19

the kickbacks were a bit much?

bike palmetto trail 8.6 miles

lax ball stretching

01.20.19

rained all night aaand its cold again

am gym

treadmill wup

fat bar seated rows x 10 x 5

horizontal shrugs x 10 x 5

back exts x 12 x 5

db rows x 6 x 6

cable curls x 10 x 5

stretching/abs

### Re: You shall know the truth, and it will make you odd

1.22 am

treadmill wup

bench wup then 80 x 5 x 5

band pull aparts x 12 x 6

band single arm rows x 10 x 6

band tris x 10 x 6

stretching

pm

cardio 30 mins

treadmill wup

bench wup then 80 x 5 x 5

band pull aparts x 12 x 6

band single arm rows x 10 x 6

band tris x 10 x 6

stretching

pm

cardio 30 mins

### Re: You shall know the truth, and it will make you odd

01.24 am

treadmill wup

fs to box x 3 x 8

side step ups/modified light band kickbacks x 5 x 2

tkes x 15 x 6

leg exts x 10 x 5

leg curl x 10 x 5

ez bar curls x 8 x 5

labrum not happy at all

pm

stationary bike 38 mins

treadmill wup

fs to box x 3 x 8

side step ups/modified light band kickbacks x 5 x 2

tkes x 15 x 6

leg exts x 10 x 5

leg curl x 10 x 5

ez bar curls x 8 x 5

labrum not happy at all

pm

stationary bike 38 mins

### Re: You shall know the truth, and it will make you odd

01.25 am

treadmill

club bell cleans, casts x 5 x 4

db inclines x 10 x 5

naut pulldowns x 10 x 5

tris x 10 x 5

01.27 am

treadmill

leg circuit x 3

back exts / single leg press/ leg press / bw squat with band around knees/leg ext/ leg curl

pm bike ez effort

still too wet for much trail riding

treadmill

club bell cleans, casts x 5 x 4

db inclines x 10 x 5

naut pulldowns x 10 x 5

tris x 10 x 5

01.27 am

treadmill

leg circuit x 3

back exts / single leg press/ leg press / bw squat with band around knees/leg ext/ leg curl

pm bike ez effort

still too wet for much trail riding

### Re: You shall know the truth, and it will make you odd

01.28.19 am

bench/back/tris

pm tried biking at harbison too sloppy so I bailed and took the gravel road back ~ 40 min

bench/back/tris

pm tried biking at harbison too sloppy so I bailed and took the gravel road back ~ 40 min

- Mickey O'neil
- Lifetime IGer
**Posts:**21943**Joined:**Wed Dec 07, 2005 2:49 pm**Location:**The Pale Blue Dot

### Re: You shall know the truth, and it will make you odd

Why was your bike in the shop?

### Re: You shall know the truth, and it will make you odd

Tune up and had the fork and shock serviced/rebuilt. Unfortunately they don't do the work locally, sent it off to a guy in Asheville (find your line bike shop). Happy with the work!

01.30.19

rack pull below knees x 3 x 9

tkes x 15 x 5

band kick backs x 10 x 5

leg ext/curls x 10 x 3

01.30.19

rack pull below knees x 3 x 9

tkes x 15 x 5

band kick backs x 10 x 5

leg ext/curls x 10 x 3

### Re: You shall know the truth, and it will make you odd

02.01 am

treadmill

club bell cleans, casts x 5 x 4

db inclines x 10 x 5

naut pulldowns x 10 x 5

naut rows x 10 x 5

tris x 10 x 5

pm bike 45 mins afterwork

treadmill

club bell cleans, casts x 5 x 4

db inclines x 10 x 5

naut pulldowns x 10 x 5

naut rows x 10 x 5

tris x 10 x 5

pm bike 45 mins afterwork

### Re: You shall know the truth, and it will make you odd

02.02 nice day bike 7.25 miles

02.04 am gym leg circuit x 4 pm bike ~ 40 min after work

02.05 am bench up to 100 x 3

seated row x 10 x 4 spud handles

band face pulls

band tris

02.16

had a nasty upper respiratory virus. still dry coughing a bit

gym super ez effot

db bench x 10 x 5

naut pulldowns x 10 x 5

db pullover/db tris x 10 x 4

db shrugs x 10 x 4

naut curls x 8 x 4

back exts x 20 x 2

02.04 am gym leg circuit x 4 pm bike ~ 40 min after work

02.05 am bench up to 100 x 3

seated row x 10 x 4 spud handles

band face pulls

band tris

02.16

had a nasty upper respiratory virus. still dry coughing a bit

gym super ez effot

db bench x 10 x 5

naut pulldowns x 10 x 5

db pullover/db tris x 10 x 4

db shrugs x 10 x 4

naut curls x 8 x 4

back exts x 20 x 2

### Re: You shall know the truth, and it will make you odd

02.17.19 gym

leg circuit x 4

goblet sq, leg press/single leg press, leg ext, leg curl, calves

02.18 mild day! ez bike ride.

02.19.19 am

ohp x 3 x 12

band face pulls x 12 x 6

band tris x 10 x 6

thick bar shrugs x 10 x 6

02.20 am hip rehab

02.21.19 am gym

bench up to 90 x 3

pull downs x 10 x 5

machine oh x 5 x 5

band pull aparts x 15 x 5

02.22 am home

kb swings x 10 x 4

kb goblet sq/kb rdl x 5 x 5

band curls/band tris x 12 x 6

leg circuit x 4

goblet sq, leg press/single leg press, leg ext, leg curl, calves

02.18 mild day! ez bike ride.

02.19.19 am

ohp x 3 x 12

band face pulls x 12 x 6

band tris x 10 x 6

thick bar shrugs x 10 x 6

02.20 am hip rehab

02.21.19 am gym

bench up to 90 x 3

pull downs x 10 x 5

machine oh x 5 x 5

band pull aparts x 15 x 5

02.22 am home

kb swings x 10 x 4

kb goblet sq/kb rdl x 5 x 5

band curls/band tris x 12 x 6

- Mickey O'neil
- Lifetime IGer
**Posts:**21943**Joined:**Wed Dec 07, 2005 2:49 pm**Location:**The Pale Blue Dot

### Re: You shall know the truth, and it will make you odd

I'm due to have my fork and shock serviced as well.

### Re: You shall know the truth, and it will make you odd

Ready to start riding for real again!

02.23.19 bike 1 hour chilly and damp

02.24.19 bike 1 hour sunny and warm

02.25.19 am gym

treadmill

rack pulls from mid knee

x 3 x 10

tkes x 15 x 6

band curls x 15 x 6

leg exts/leg curls/goblet squat to box x 10 x 5

02.26.19 am

treadmill

db bench x 10 x 5, x 5 x 3

pull down x 10 x 5

spud handle seated row x 10 x 5

tris x 10 x 5

02.23.19 bike 1 hour chilly and damp

02.24.19 bike 1 hour sunny and warm

02.25.19 am gym

treadmill

rack pulls from mid knee

x 3 x 10

tkes x 15 x 6

band curls x 15 x 6

leg exts/leg curls/goblet squat to box x 10 x 5

02.26.19 am

treadmill

db bench x 10 x 5, x 5 x 3

pull down x 10 x 5

spud handle seated row x 10 x 5

tris x 10 x 5

### Re: You shall know the truth, and it will make you odd

week went sideways, Wednessday, got an injection in the hip that left me stiff, along with work and school stuff

Happy to be done for now

03.02.19

managed to get in the gym before the uni kids show up

warmup

treadmill

clubbell work

band dislocates and pull aparts

work

bench 5 x 5

bb shrugs x 10 x 5

naut compound row x 12, 12, 10 , 8 , 6

tris x 10 x 5

abs

later

ez bike...hammered by rain last night, so just some gravel near the house.

Happy to be done for now

03.02.19

managed to get in the gym before the uni kids show up

warmup

treadmill

clubbell work

band dislocates and pull aparts

work

bench 5 x 5

bb shrugs x 10 x 5

naut compound row x 12, 12, 10 , 8 , 6

tris x 10 x 5

abs

later

ez bike...hammered by rain last night, so just some gravel near the house.

### Re: You shall know the truth, and it will make you odd

bike 6.5 miles harbison gravel.

got the bike off the truck and washed just as the skies opened up again.

got the bike off the truck and washed just as the skies opened up again.

### Re: You shall know the truth, and it will make you odd

03.04

box squat

135 x 5 x 5

155 x 3

165 x 3

175 x 3

135 x 3 to lower box

tkes 12 x 6

rdhouse x 6 x 8

band tris x 12 x 3

leg exts/leg curls x 10 x 4

box squat

135 x 5 x 5

155 x 3

165 x 3

175 x 3

135 x 3 to lower box

tkes 12 x 6

rdhouse x 6 x 8

band tris x 12 x 3

leg exts/leg curls x 10 x 4

### Re: You shall know the truth, and it will make you odd

03.05.19 am

warmup

cable x overs, cable rear delt, standing pull downs x 10 x 4

db inclines x 10 x 4

standing pulldowns x 6 x 4

naut pullovers x 10 x 4

Viking press x 5 x 5

face pulls/tris x 10 x 5

pm

stationary bike 32 mins

warmup

cable x overs, cable rear delt, standing pull downs x 10 x 4

db inclines x 10 x 4

standing pulldowns x 6 x 4

naut pullovers x 10 x 4

Viking press x 5 x 5

face pulls/tris x 10 x 5

pm

stationary bike 32 mins

### Re: You shall know the truth, and it will make you odd

03.06.19 am

warmup:treadmill

leg circuit: leg press/single leg press/db rdl/back ext/ goblet sq

x 10 ea x 5

gms

warmups then 95 x 5 x 5

side step ups / band curls / band tris 6 sets

pm

bike 35 min

had a charley horse/ calf cramp overnight. was stiff at the end of the day.

warmup:treadmill

leg circuit: leg press/single leg press/db rdl/back ext/ goblet sq

x 10 ea x 5

gms

warmups then 95 x 5 x 5

side step ups / band curls / band tris 6 sets

pm

bike 35 min

had a charley horse/ calf cramp overnight. was stiff at the end of the day.

### Re: You shall know the truth, and it will make you odd

03.07 lunch

bench x 3 x 10

tris x 10 x 4

band pull aparts x 15 x 4

03.09

bike 9 miles buncombe trails

03.10

bike 9 miles palmetto trail

03.11 am

db bench x 10 x 3, x 5 x 3

naut pull downs x 10 x 5

pallof presses x 5 x 3

face pulls/ tris x 10 x 4

machine press/db shrugs x 10 x 4

pm ez/short bike ride...started raining and getting chilly

bench x 3 x 10

tris x 10 x 4

band pull aparts x 15 x 4

03.09

bike 9 miles buncombe trails

03.10

bike 9 miles palmetto trail

03.11 am

db bench x 10 x 3, x 5 x 3

naut pull downs x 10 x 5

pallof presses x 5 x 3

face pulls/ tris x 10 x 4

machine press/db shrugs x 10 x 4

pm ez/short bike ride...started raining and getting chilly

### Re: You shall know the truth, and it will make you odd

03.12 lunch

box squat

bar x 5

135 x 3 x 2

135 x 5 x 2

155 x 3

165 x 3

175 x 3

135 x 5

leg ext/leg curl x 10 x 4 sets

single leg press/leg press x 15 x 4 sets

tkes, band curls, band tris

box squat

bar x 5

135 x 3 x 2

135 x 5 x 2

155 x 3

165 x 3

175 x 3

135 x 5

leg ext/leg curl x 10 x 4 sets

single leg press/leg press x 15 x 4 sets

tkes, band curls, band tris

### Re: You shall know the truth, and it will make you odd

03.13 am

bw squat with band around knees x 10 x 5

clubbell warmup

ohp warmup then

75 x 3 x 10

naut row x 10 x 5

band facepulls, band shrugs x 10 x 6

cable flyes/pulldowns x 10 x 5

lunch short bike ride ~ 5 miles

bw squat with band around knees x 10 x 5

clubbell warmup

ohp warmup then

75 x 3 x 10

naut row x 10 x 5

band facepulls, band shrugs x 10 x 6

cable flyes/pulldowns x 10 x 5

lunch short bike ride ~ 5 miles

### Re: You shall know the truth, and it will make you odd

03.15.19 am

treadmill warmup

rackpulls from knees x 3 x 10

gms light x 3 x 6

db rdls x 5 x 5

leg curls/leg exts x 10 x 5

db curls x 6 x 5

pm harbison trail. still very muddy in places.

treadmill warmup

rackpulls from knees x 3 x 10

gms light x 3 x 6

db rdls x 5 x 5

leg curls/leg exts x 10 x 5

db curls x 6 x 5

pm harbison trail. still very muddy in places.

### Re: You shall know the truth, and it will make you odd

03.16 bike 11 miles at Buncomb

03.18.19 am

treadmill, bw squats to box x 55, abs

row with spud straps x 10 x 4, x 6 x 2

cable flyes x 10 x 4

rev flyes x 5 x 4

bench warmup, 95 x 3, 105 x 1 x 3, 115 x 1 x 3, 95 x 5

trap bar shrugs x 12 x 5

db inclines/db tris x 10 x 2, out of time..

03.18.19 am

treadmill, bw squats to box x 55, abs

row with spud straps x 10 x 4, x 6 x 2

cable flyes x 10 x 4

rev flyes x 5 x 4

bench warmup, 95 x 3, 105 x 1 x 3, 115 x 1 x 3, 95 x 5

trap bar shrugs x 12 x 5

db inclines/db tris x 10 x 2, out of time..