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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Re: Thicker than a snicker

Post by riotboo » Thu Sep 26, 2019 12:02 am

09.22.19 ez bike ride

09.23.19 am hip/band warmup
db bench x 25s x 10 x 5
bench warmup then 85 x 3 x 6
oh machine / rope tris/ face pulls x 10 x 5

09.25.19 am
band/hip warmup
tbdl from 1 inch box 95 x 5 x 3, 115 x 3 x 8
goblet sq to 16 inch box 15 x 3 x 5
sled push 4 trips
leg ext/single leg ext/ leg curl x 10 x 5
Last edited by riotboo on Thu Oct 03, 2019 4:39 pm, edited 1 time in total.

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Re: Thicker than a snicker

Post by riotboo » Mon Sep 30, 2019 9:50 pm

09.26.19 am
band warmup /hip circle
naut pull downs/db rows/ db shrugs x 10 x 5
naut row / back exts / db curls x 10 x 5

09.28.19 am bike 7.5 miles palmetto trail

09.30.19
am ez bike 5.75 miles saluda
pm walk 30 mins

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Re: Thicker than a snicker

Post by riotboo » Tue Oct 01, 2019 11:55 pm

10.01.19 am brickhouse
band warmup /hip circle

bench with shoulder saver
65 x 5 x 2
85 x 5 x 2
95 x 5
115 x 3 x 3

band pull aparts x 15 x 6
db bench/naut oh/naut tris x 10 x 3

leg press/ single leg press / leg curl / leg ext x 10 x 3

pm walked 36mins

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Re: Thicker than a snicker

Post by riotboo » Thu Oct 03, 2019 12:47 am

10.02.19 am
bike ez 5 miles testing out new lights

lunch
hip circle
bb row
bar, 65, 65, 85, 95, 100 x 5

bb shrug
100, 115, 135, 135 x 10

pulldowns lat x 8 x 3 realized the machine was off kilter
startec pull downs x 8 x 4

face pulls/ db curls x 10 x 5

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Re: Thicker than a snicker

Post by riotboo » Thu Oct 03, 2019 4:37 pm

10.03.19 lunch crunch fitness
band / hip circle

tbdl from floor / goblet squat
95 x 3 x 6 / 25 x 5 x 6
just tbdl
105 x 3 x 3
115 x 3 x 2

kb swings 25 x 10 x 4

Rocit leg curl x 20 x 3 -- really isolates the hamstrings

rev lunge
support x 5 x 2
bw x 5 x 2
8 kg kbs x 3 x 2

db rdl
15s x 10 x 2

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Re: Thicker than a snicker

Post by riotboo » Mon Oct 07, 2019 9:48 pm

10.04.19
walked 1.5 miles
10.05.19
biked 7 + miles woods ferry
10.06.19
walked 1 mile

10.07.19
bench
bar x 5
65 x 5 x 2
75 x 5 x 2
85 x 5 x 2
95 x 3
100 x 3
85 x 5
65 x 5

face pulls/tris x 10 x 5

machine oh || handles x 6 x 6

see saw press with kbs x 4 trips (24 reps each)

fall allergies are kicking my ass.

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Re: Thicker than a snicker

Post by riotboo » Wed Oct 09, 2019 1:36 am

10.07.19 pm walked at the local school track ~ 30 mins
10.08.19 pm biked palmetto trail 6.25 miles in ~ 45 mins

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Re: Thicker than a snicker

Post by riotboo » Mon Oct 14, 2019 9:14 pm

10.14.19 lunch
band warmup hip circle
straight arm pulldown / face pulls / rope tris x 10 x 5
bb rows / min band curls x 5/20 x 5
wide grip rows/ startech pull downs x 10/20 x 5

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Re: Thicker than a snicker

Post by riotboo » Tue Oct 15, 2019 4:05 pm

10.14.19 pm walked 30 mins

10.15.19 am band warmup bw box squats
oh press machine/ rope tris/facepulls x 6/12/10 x 5
db bench feet up / db tris 20s x 10 x 5
cable flyes / machine bench x 8 / 8 x 5

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