## Thicker than a snicker

**Moderator:** Dux

### Re: Thicker than a snicker

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

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

### Re: Thicker than a snicker

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

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

### Re: Thicker than a snicker

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

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

### Re: Thicker than a snicker

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

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

### Re: Thicker than a snicker

10.25.19 pm

bike harbison 7 miles

bike harbison 7 miles

### Re: Thicker than a snicker

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

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

### Re: Thicker than a snicker

11.28.19

bike ride 6 miles harbison

11.29.19

bike ride 6 miles palmetto trail

bike ride 6 miles harbison

11.29.19

bike ride 6 miles palmetto trail

### Re: Thicker than a snicker

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

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

### Re: Thicker than a snicker

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

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

### Re: Thicker than a snicker

12.07.19 walked 30 mins\spin bike 45

12.08 walked 45 mins hip stuff

12.08 walked 45 mins hip stuff

### Re: Thicker than a snicker

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

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

### Re: Thicker than a snicker

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

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

### Re: Thicker than a snicker

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

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

### Re: Thicker than a snicker

12.21.19

ride buncombe trails / gravel 10.25 miles about half each

good riding weather ~ 50 degrees but dry

ride buncombe trails / gravel 10.25 miles about half each

good riding weather ~ 50 degrees but dry

### Re: Thicker than a snicker

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

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

### Re: Thicker than a snicker

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

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

### Re: Thicker than a snicker

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

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

### Re: Thicker than a snicker

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

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

### Re: Thicker than a snicker

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

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

### Re: Thicker than a snicker

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

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