## Rehab

**Moderator:** Dux

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

04.07

bike ride whitemire/enoree section of palmetto trail

11.6 miles

bike ride whitemire/enoree section of palmetto trail

11.6 miles

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

04.25 am

Leg circuit x 5

abs

drag curls

04.28 pm

Palmetto trail 7.5 mile in ~ hour

Leg circuit x 5

abs

drag curls

04.28 pm

Palmetto trail 7.5 mile in ~ hour

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

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

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

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

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

05.07 bench / back / tris

05.09 am leg circuit ( leg press, calves, gg, bg, leg exts, curls, tkes, stepups) arm curls pm bike

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

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

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

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

05.12 bike 7 miles

05.13 am

treadmill

hip band work

side stepups

tkes

safety bar squats x 5 x 8

05.13 am

treadmill

hip band work

side stepups

tkes

safety bar squats x 5 x 8

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

05.14 bench back

05.19 bike 10.5 miles buncombe

05.19 bike 10.5 miles buncombe

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

05.20 am

warmup boob machine and pullover machine x 12 x 4

bench up to 110 x 1

band rows/pull aparts x 12 x 5

db shugs x 12 x 5

db front raise/machine pulldowns/machine tris x 10 x 4

warmup boob machine and pullover machine x 12 x 4

bench up to 110 x 1

band rows/pull aparts x 12 x 5

db shugs x 12 x 5

db front raise/machine pulldowns/machine tris x 10 x 4

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

05.21 am

treadmill, band warmups

sled x 3 trips fwd , bkw

leg press/single leg press x 10 x 5

bw sq x 10 x 3

leg exts/leg curls x 10 x 4

abs

treadmill, band warmups

sled x 3 trips fwd , bkw

leg press/single leg press x 10 x 5

bw sq x 10 x 3

leg exts/leg curls x 10 x 4

abs

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

05.22 am

ez bike ride by the rider

05.23

treadmill clubbell warmup

seated mp no back support x 3 x 12

db inclines/db tris/db curls x 10 x 3

band rows x 12 x 5

spud handle row/face pulls /rope tris/standing abs x 10 x 4

05.24

treadmill wu

naut leg press/single leg press x 10 x 5

gg/bg x 10 x 4 with iso hold at the end

tbdl x 3 x 10

tkes/band kickbax x 10 x 4

band curls

ez bike ride by the rider

05.23

treadmill clubbell warmup

seated mp no back support x 3 x 12

db inclines/db tris/db curls x 10 x 3

band rows x 12 x 5

spud handle row/face pulls /rope tris/standing abs x 10 x 4

05.24

treadmill wu

naut leg press/single leg press x 10 x 5

gg/bg x 10 x 4 with iso hold at the end

tbdl x 3 x 10

tkes/band kickbax x 10 x 4

band curls

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

05.25 insanely hot for this early in the year

couldnt get my act together to bike before it got uncomfortable

gym workout.

liss 36 mins

back exts/abs

stretching

couldnt get my act together to bike before it got uncomfortable

gym workout.

liss 36 mins

back exts/abs

stretching

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

05.26.19 am ez bike ride early 6.25 miles

band work at home

05.27.19

early am bike @ harbison 7 miles

band work at home

05.27.19

early am bike @ harbison 7 miles