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

Post by riotboo » Thu Mar 21, 2019 10:39 pm

03.21 am week went sideways again
gym
treadmill/bw squats wup

tbdl x 3 x 5 then 1 x 15
tkes, band curls, band tris x 12 x 6
exts/curls x 10 x 3

hopefully quiet night tonight

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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 25, 2019 11:40 pm

03.22.19
club bell warmup

db bench 10 x 3, 5 x 3
cable row w/ spud handles x 10 x 5
pull downs x 10 x 5
machine press x 6 x 5
viking press x 5 x 5
band pull a parts x 15 x 5

03.23.19 bike buncombe. trails dry, but in bad shape from horses and winter neglect. 11 miles. shoulders sore
03.24.19 bike Mollys rock 6 miles

03.25 am
leg press x 15 x 5
single leg press x 5 x 5 ea
gg/bg machine 50 reps
leg exts/leg curls x 10 x 5
abs
lunch ez spin 35 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 » Thu Mar 28, 2019 11:47 pm

03.26.19 am
treadmill / bw squat warmup
ohp light x 3 x 12
band tris/ band bis/band rows x 15 x 6
abs

03.27.19 am
treadmill bw squat warmup
rack pulls @ 18 inches x 3 x 10
shrugs x 6 x 6
tkes x 12 x 5
leg curls/ leg exts x 10 x 5

03.28.19 am
db bench x 10 x 3, x 5 x 2
db tris x 10 x 5
naut pull downs x x 10 x 5
fat bar cable rows x 10 x 5
rope tris x 10 x 5
db rows x 6 x 6
abs

pm ez bike ride 40 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 » Mon Apr 01, 2019 1:15 pm

03.29 am
bench up to 95 x 5, 115 x 1
tris 4 sets, bis 4 sets abs
pm bike harbison 5 miles

03.31
bike palmetto trail 6 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 Apr 05, 2019 9:55 pm

04.03 am
box squats
pm
ez bike ride

04.04 am
back
pm
bike ride

04.05 am
18 in rack pulls
up to 305 x 1 not great but not horrible
leg curs
calf raises

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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 Apr 07, 2019 8:28 pm

04.07
bike ride whitemire/enoree section of palmetto trail
11.6 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 » Wed Apr 10, 2019 12:08 am

04.08 am
treadmill bw squats

bench 65 x 3 x 5
75 x 3 x 5

band rows, band tris, band curls x 10 x 4
cable x overs/pulldowns x 10 x 4

04.09am
treadmill
leg circuit x 5

pm bike palmetto trail 6 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 » Thu Apr 11, 2019 12:26 am

04.10 am
working around what hurts
treadmill
single are rows / pallof presses x 10 x 4
naut pulldowns x 10 x 4
fat bar rows x 10 x 5
naut pull overs x 10 x 4
tris x 10 x 8

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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 Apr 14, 2019 11:22 pm

04.12 am
treadmill
box sq light x 3 x 10
tkes, leg curls, bis, tris

pm ez bike ride by the river

04.12 too wet for trails
sumter forest service gravel 12 miles, at least a good bit of climbing

04.14
palmetto trail 6 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 » Thu Apr 18, 2019 5:55 pm

04.16 am
bench/back
bis/tris
abs

04.17 am
leg circuit
gms 5 x 5
pm ez bike

04.18 am
treadmill/bw squats
naut pullover/chest fly x 10 x 5
land mine press 5 x 5 each arm
wg bench (light) x 3 x 8
db rows/band rows/ band bis/tris x 10 x 5

lunch bike ride @ harbison 6 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 » Sat Apr 20, 2019 9:14 pm

04.20
storms last night. drizzle and chilly today
gym
treadmill
bw box squat 5 x 5

platform dl bar just below knee
135 x 3 x 3
225 x 1 x 2 not feeling it today

naut leg press
single x 5 / both x 10 x 5
leg ext /leg curl/calves x 10 x 5

ab wheel/back ext x 5 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 » Mon Apr 22, 2019 11:46 pm

04.22 am
treadmill
bench 5 x 5 then
110 x 1 x 3

db shrugs x 10 x 5
db inclines x 10 x 5
naut pulldowns x 10 x 4
naut ohp x 10 x 4
naut rows x `0 x 4
tris x 10 x 4

pm
bike at harbison...traffic sucked almost bailed...glad I didn't! 6 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 » Tue Apr 23, 2019 10:14 pm

04.23 lunch
treadmill
box squat
135 x 5 lowered box
135 x 3 x 3
145 x 3 x 2
155 x 3 x 2
175 x 3
185 x 3
135 x 5

tkes, band curls , band tris, calves
5 giant sets

leg curl, leg ext, gg, bg
1 giant set

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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 Apr 24, 2019 10:34 pm

04.24 am
treadmill/bands/club bell

MP
triples then 90 x 1
fat bar row/rope curls/rope shrugs x 10 x 5
tris/db oh /db front raise x 10 x 5

pm harbison 6 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 » Sun Apr 28, 2019 7:32 pm

04.25 am
Leg circuit x 5
abs
drag curls

04.28 pm
Palmetto trail 7.5 mile in ~ 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 » Sun May 05, 2019 5:21 pm

Busy week with work and school finals. Glad that's done
04.29 bench back
04.30 safety bar squat. bueno stick with these for the next few weeks
05.01 bench back
05.02 legs (light)
05.04 bike 6.5 miles waited too long and it got hot.
05.05 bike at buncombe. storms last night so stuck to fs roads. 12.63 miles. finished right as the clouds were breaking and the temps started to rise

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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 May 09, 2019 9:49 pm

05.06 am safety bar squats, leg exts, leg curls pm bike
05.07 bench / back / tris
05.09 am leg circuit ( leg press, calves, gg, bg, leg exts, curls, tkes, stepups) arm curls pm bike

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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 May 11, 2019 12:47 am

05.10 lunch
treadmill clubbell warmup
mp x 5 x 5
seated press no back support x 3 x 3
band pull aparts x 20 x 6
tris x 10 x 5
pull downs 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 » Mon May 13, 2019 11:50 pm

05.12 bike 7 miles
05.13 am
treadmill
hip band work
side stepups
tkes
safety bar squats x 5 x 8

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