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

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

Post by riotboo » Mon Jan 07, 2019 11:30 pm

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

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riotboo
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Re: Paths are made by walking

Post by riotboo » Mon Jan 14, 2019 1:18 am

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

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

Post by riotboo » Thu Jan 17, 2019 12:14 am

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

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

Post by riotboo » Mon Jan 21, 2019 12:09 am

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

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

Post by riotboo » Mon Jan 21, 2019 12:09 am

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

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

Post by riotboo » Fri Jan 25, 2019 10:49 am

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

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

Post by riotboo » Sun Jan 27, 2019 11:18 pm

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

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

Post by riotboo » Tue Jan 29, 2019 12:12 am

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

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Mickey O'neil
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Re: You shall know the truth, and it will make you odd

Post by Mickey O'neil » Wed Jan 30, 2019 12:04 am

Why was your bike in the shop?

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

Post by riotboo » Thu Jan 31, 2019 3:08 pm

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

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

Post by riotboo » Fri Feb 01, 2019 11:17 pm

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

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

Post by riotboo » Sat Feb 16, 2019 3:57 pm

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

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

Post by riotboo » Sat Feb 23, 2019 5:15 pm

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

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Mickey O'neil
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Re: You shall know the truth, and it will make you odd

Post by Mickey O'neil » Tue Feb 26, 2019 7:28 pm

riotboo wrote:
Thu Jan 31, 2019 3:08 pm
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!
I'm due to have my fork and shock serviced as well.

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

Post by riotboo » Wed Feb 27, 2019 12:00 pm

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

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

Post by riotboo » Sat Mar 02, 2019 7:55 pm

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.

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

Post by riotboo » Sun Mar 03, 2019 11:49 pm

bike 6.5 miles harbison gravel.

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

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

Post by riotboo » Tue Mar 05, 2019 12:04 am

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

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

Post by riotboo » Wed Mar 06, 2019 12:14 am

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

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

Post by riotboo » Wed Mar 06, 2019 11:33 pm

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.

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

Post by riotboo » Tue Mar 12, 2019 12:15 am

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

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

Post by riotboo » Tue Mar 12, 2019 10:08 pm

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

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

Post by riotboo » Wed Mar 13, 2019 7:43 pm

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

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

Post by riotboo » Fri Mar 15, 2019 11:35 pm

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.

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

Post by riotboo » Mon Mar 18, 2019 10:26 pm

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..

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