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 » Wed Oct 16, 2019 10:07 pm

10.15.19 pm ez bike ride saluda shoals

10.16.19 am band warmup hip circle
tbdl from floor 115 x 3 x 7, 125 x 3 x 3
db rdls 20s x 5 x 5
leg exts x 12 x 4
pm walked 30 mins

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Re: Thicker than a snicker

Post by riotboo » Sat Oct 19, 2019 3:13 pm

10.17.19 am bike saluda shoals

10.18.19
walked 32 mins
leg exts x 12 x 4
leg press x 20 x 4

10.19.19 am
bike palmetto trail 6 miles then rain
gym
startech pull down x 8 x 6
seated row x 10 x 6
ohp bb x 3 x 10
ohp machine x 8 x 6

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Re: Thicker than a snicker

Post by riotboo » Wed Oct 23, 2019 11:33 am

10.22.19 lunch brickhouse
hip warmup
cable x over warmup
bench 5 x 5 then 95 x 3 x 5
naut incline/tris x 10 x 5
band pull aparts/ db shrugs x 12 x 5

10.23 lunch crunch
20 sets back
pm bike ride 5.75 miles palmetto trail

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Re: Thicker than a snicker

Post by riotboo » Wed Oct 23, 2019 11:10 pm

10.24.19 feeling cute. tried box squats today
band warmup hip circle
box sq 18 in
bar x 5
65 x 5
75 x 5
85 x 5
95 x 5 no need to get greedy. no pain. hurray.

leg press/ single leg press a bunch
leg exts x 12 x 5

db rdsl 15s x 8 x 3
kbs swings
20 x 15
25 x 12
30 x 10

pm walked 30 mins

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Re: Thicker than a snicker

Post by riotboo » Thu Oct 24, 2019 9:42 pm

10.25.19 pm
bike harbison 7 miles

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Re: Thicker than a snicker

Post by riotboo » Tue Oct 29, 2019 11:23 am

10.27.19 brickhouse gym
tbdls x 2 x 10
bench 8 sets
back 8 sets

10.28 am ez bike ride
pm walked

10.29 crunch fitness am
treadmill
bb row 5 x 5 warmup then 126 x 3 x 3
bb shrugs x 10 x 5
startech pull down x 8 x 5
assistance
facepulls/ straight arm pull downs
db curls / db rdls

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Re: Thicker than a snicker

Post by riotboo » Sat Nov 30, 2019 12:21 am

11.28.19
bike ride 6 miles harbison
11.29.19
bike ride 6 miles palmetto trail

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Re: Thicker than a snicker

Post by riotboo » Wed Dec 04, 2019 11:52 pm

11.30 Bike 8.5 miles buncombe

12.2.19
treadmill/bands/hip circle
bench/shrugs/fws

12.4.19
treadmill/bands
box squat 18 in 6 x 5 warmup
135 x 3 x 3
tkes / db rdls x 10 x 5
single leg squats / db curls x 8 x 5
leg ext / leg curl x 12 x 4

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Re: Thicker than a snicker

Post by riotboo » Fri Dec 06, 2019 12:48 pm

12.05.19
AM Spin bike 45 mins

12.06.19 am
Treadmill bands hip circle warmup
Rack DL from below knee
135 x 3 x 5
155 x 3 x 5

Seated rows/ pull downs / db curls
x 10 x 5 each
stretching

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Re: Thicker than a snicker

Post by riotboo » Mon Dec 09, 2019 2:21 am

12.07.19 walked 30 mins\spin bike 45
12.08 walked 45 mins hip stuff

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Re: Thicker than a snicker

Post by riotboo » Sun Dec 15, 2019 11:01 pm

12.09 bench
12.10 back

12.12
treadmill
box squats 18 inch box
95 x 5 x 5
145 x 3 x 3
155 x 3
leg press/ single leg press / leg exts 5 giant sets

12.13 am
band warmup
ohp
65 x 3 x 5
75 x 3 x 5
machine flyes/ machine dips x 10 x 5
face pulls/ tris x 10 x 5

12.15.19
biked 8.25 miles palmetto trail

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Re: Thicker than a snicker

Post by riotboo » Tue Dec 17, 2019 11:27 pm

12.16.19 am
treadmill /band warmup

bench 5 x 5 (95)
then singles up to 115 x 1
flyes /face pulls/rope tris x 10 x 5

12.17.19 am
band warmup
dls from floor
135 x 3 x 2
155 x 3 x 2
175 x 3

rdls (straps)
135 x 3 x 5

Shrugs (straps)
135 x 10 x 8

pulldowns/rows x 10 x 5

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Re: Thicker than a snicker

Post by riotboo » Fri Dec 20, 2019 1:30 pm

12.18.19 am spin bike 41 mins
12.19.19 am band work/ hip circle/goblet sq/kb fw
12.20 am
band warmup
floor press 5 x 5 then 95 x 3 x 5
db inclines x 10 x 5
mp machine/tris x 10 x 3

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Re: Thicker than a snicker

Post by riotboo » Sat Dec 21, 2019 10:51 pm

12.21.19
ride buncombe trails / gravel 10.25 miles about half each
good riding weather ~ 50 degrees but dry

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Re: Thicker than a snicker

Post by riotboo » Mon Dec 23, 2019 2:04 pm

12.22.19 am
Harbison trails ~ 7 miles before the rain started
pm crunch
treadmill hip circle band warmup
hang cleans
65 x 3 x 2
85 x 3 x 2
95 x 1 x 12
good idea...probably not, felt good, tho.

12.23.19 am crunch
band warmup hip circle
treadmill 27 mins
leg press x 10 x 5
single leg press x 5 ea x 5
sumo x 10 x 5

leg exts x 10 x 5
single x 5 x 3

seated leg curls x 12 x 5
singles x nope

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Re: Thicker than a snicker

Post by riotboo » Fri Dec 27, 2019 12:09 am

12.24.19
walked 18 mins
spin bike 45 mins

12.26.19
am crunch machine circuit: mp, dip, tris, flyes x 10 x 5 each
lunch quick ride @ harbison 4.5 miles

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Re: Thicker than a snicker

Post by riotboo » Sun Dec 29, 2019 4:46 pm

12.27.19 am
band warmup
BB rows 5 x 5 then
95 x 3 x 3
105 x 3

pulldowns/ || machine rows x 10 x 5
straight arm pull downs / cable curls x 10 x 3
walked 30 mins

Training start for Moab in may trip.

12.28.19 biked buncombe 12 miles ~ 4.5 trails / 7.5 miles gravel mild sunny day
Everyone and his asshole brother in law was out hunting so I stayed close to the campground

12.29 ez bike 7.5 miles at Palmetto trail
Stretching /mob work at home

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riotboo
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Re: Thicker than a snicker

Post by riotboo » Sun Dec 29, 2019 4:53 pm

12.27.19 am
band warmup
BB rows 5 x 5 then
95 x 3 x 3
105 x 3

pulldowns/ || machine rows x 10 x 5
straight arm pull downs / cable curls x 10 x 3
walked 30 mins

Training start for Moab in may trip.

12.28.19 biked buncombe 12 miles ~ 4.5 trails / 7.5 miles gravel mild sunny day
Everyone and his asshole brother in law was out hunting so I stayed close to the campground

12.29 ez bike 7.75 miles at Palmetto trail
Stretching /mob work at home

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Re: Thicker than a snicker

Post by riotboo » Mon Dec 30, 2019 11:49 pm

12.30.19 am
band warmup / hip circle
MP 45 x 5
65 x 3 x 5
70 x 3
75 x 3
80 x 1

db bench
25s x 10
30s x 6, 8
35s x 6
20s x 12

dip machine/ shrug machine/ tris
x 12 x 5 each

walked 30 mins

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Re: Thicker than a snicker

Post by riotboo » Tue Dec 31, 2019 8:41 pm

12.31.19
am crunch fitness
treadmill/band warm up
rack pulls from below knee
95 x 3 x 2
115 x 3 x 2
135 x 3 x 3
155 x 3 x 2
175 x 3
185 x 1 x 3

GG machine x 12 x 5
seated leg curls x 12 x 5
core ball back exts/abs 2 sets each

lunch
short ride sunny but breezy 5 miles

Happy new year

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