Thicker than a snicker

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: Thicker than a snicker

Post by riotboo » Tue Aug 20, 2019 10:08 pm

08.20.19 am
brickhouse

hip warmup
db bench/db cg bench x 10 x 5
db incline/db tri ex x 10 x 5
machine bench / rope tris x 10 x 5

walked 25 min

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Re: Thicker than a snicker

Post by riotboo » Sat Aug 24, 2019 9:33 pm

8.21 pm
spin bike at Crunch 48 mins

8.22 am brick house
hip warmup
naut pull downs/ db shrugs x 10 x 5
face pulls x 12 x 5
seated rows spud handles x 10 x 5

pm walk 38 mins/stretched

08.24 am -- storms overnight so gravel ride 10 miles
pm brick house
shoulder saver bench top sets 120 x 2, 3, 125 x 2
mp 70 x 3 x 12
band curls/ band tris/ 16 in bw box squat x 10 x 5

recovery:
smoking a bowl while grilling a steak.

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Re: Thicker than a snicker

Post by riotboo » Mon Aug 26, 2019 9:48 pm

08.26.19 am walk ~ 40 mins
rehab
hip circle/ band work
18 in box sq w/ 16kg kb 5 x 5
single leg rdls/bulgarian split squat with dbs 10lb x 5 x 5

08.27.19 am crunch
treadmil/ hip warmup

mid row x 10 x 5
straight arm pulldown x 10 x 5
db rows/ db pull overs/ db curls x 10 x 5
fw with 12 kg kbs/ shrugs at the end

pm ez bike ride -- legs are little sore in a not bad way.

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Re: Thicker than a snicker

Post by riotboo » Thu Aug 29, 2019 11:17 pm

08.27.19 am walked

08.28.19 am
treadmill warmup
db bench
cg db bench
boob machine
tris
ohp machine

08.29 am
biked harbison 6 miles

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Re: Thicker than a snicker

Post by riotboo » Mon Sep 02, 2019 11:41 pm

08.30.19
am back 18 sets bis 6 sets
pm walked

09.01 biked stumphouse trail

09.02 chest shoulders 20 sets
tris 8 sets
hip stuff / walked

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Re: Thicker than a snicker

Post by riotboo » Tue Sep 03, 2019 11:13 pm

09.03.19 am
band/hip circle warmup
leg exts x 10 x 4

bb shrugs 115 x 10 x 6
|| grip row x 10 x 5
pull downs/face pulls x 10 x 5

later biked harbison 5 miles hot.

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Re: Thicker than a snicker

Post by riotboo » Thu Sep 05, 2019 12:32 am

good dr's visit no further restrictions come back in a year
plan is to add back a dedicated lower body workout, still keep rehabs on other lifting days

09.04.19 am brickhouse
band warmup hip circle
leg press/single leg press x 10 x 5
kb swings 20 (lbs) x 10 x 4
tbdl high handles on 1 inch blocks 95 x 3 x 10
db curls/waiter walks in between dls 5 sets each

pm walked 36 mins

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Re: Thicker than a snicker

Post by riotboo » Sat Sep 07, 2019 8:01 pm

09.05.19 spin bike 45 mins

09.07.19 am ez bike ride @ palmetto trail before it got to hot
later crunch
hip warmup
star tec pull downs x 8 x 6
bb row x 5 x 5
late pull down / face pulls x 12 x 5
fw / shrugs with kbs

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Re: Thicker than a snicker

Post by riotboo » Mon Sep 09, 2019 9:51 pm

09.08.19 walked 45 mins
band / hip stuff

09.09.19 am brick house hot as balls.
hip band warmup
mp x 3 x 10 + a few push presses at the end
tkes/ band tris in between x 10 x 5 each
naut ohp/db bench / naut tris giant set x 8 x 5

pm walked 35 mins treadmill
-- ready for some fall weather, plz.

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Re: Thicker than a snicker

Post by riotboo » Wed Sep 11, 2019 11:29 pm

09.10.19 am harbison biking ~ 5.5 miles

09.11.19 am brickhouse
abbreviated warmup
tbdl 95 x 3 x 2, 105 x 3 x 9
kb swings 20 x 10 x 5
bw reverse lunges x 5 x 5
leg press, leg curl, leg ext giant set x 10 x 3

pm walked 30 mins

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Re: Thicker than a snicker

Post by riotboo » Thu Sep 12, 2019 10:32 pm

09.12.19 crunch
band hip stuff

all done with minimal rest
giant set x 5
bb shrug x 12/ db curl x 8/ db row x 5
super set x 5
seated rows x 10/straight arm pull downs x 8
super set x 3
rev fly machine x 6 / cg pull downs x 6

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Re: Thicker than a snicker

Post by riotboo » Sun Sep 15, 2019 8:54 pm

09.13.19
mobility work
09.14.19
biked enoree 15 miles
09.15.19
brickhouse
band warmup/hip work
db bench /cg db bench/naut pulldowns x 10 x 5
naut pullovers/fly machine x 10 x 4
back exts/ naut oh/ tris x 10 x 4

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Re: Thicker than a snicker

Post by riotboo » Mon Sep 16, 2019 10:32 pm

09.16.19 lunch/Crunch
hip circle band warmup

box sq with hip circle /kb
25 x 6 x 4
30 x 6 x 2

kb swing 25 x 10 x 5

Leg press/ single leg press 10/5 x 5

leg ext single leg ext 10/8 x 5

reverse lunge/ db sldl x 5/8 x 5

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Re: Thicker than a snicker

Post by riotboo » Wed Sep 18, 2019 5:12 pm

09.17 pm walked / band work

09.18 am bike harbison loop
lunch
band warmup/ hip stuff
BB rows x 5 /BB shrugs x 10 x 10 sets
db curls / bw sq x 10 x 5

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Re: Thicker than a snicker

Post by riotboo » Thu Sep 19, 2019 10:24 pm

09.19.19

am treadmill band work hip circle

db bench
x 10 x 5
x 6 x 3
x 3 x 1
machine oh / face pulls / tris x 5 /10/10 x 6
machine bench x 6 x 3

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Re: Thicker than a snicker

Post by riotboo » Sat Sep 21, 2019 8:50 pm

09.21.19 Biked wine creek trails 12 miles

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