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: Rehab

Post by riotboo » Sun Jul 14, 2019 12:20 am

07.13.19 am brickhouse gym
naut pulldowns x 10 x 6
iso rows x 10 x 5
naut rows x 10 x 5
db shrugs x 10 x 5
naut pullovers x 8 x 4
db curls a lot

hip/lower
partial rom leg press x 20 x 3
box squat w 20 lbs x 5 x 8
balance work wit core rotation
wall sits with core ball between knees x 3
mini band gm x 15 x 2

happier lifting at brickhouse, since I'm more comfortable with the machines and layout. Crunch wins on the cardio equipment and ac, tho.
was going to walk outside some this pm, but got rained out

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Re: Rehab

Post by riotboo » Tue Jul 16, 2019 10:17 pm

07.14
walk 45 mins

07.15 am PT
pm walk 45 mins

07.16.19 am
bike warmup

bench, db shrugs, db bench, oh press machine, dip machine, rope tris
hip: side step ups, wall sits with core ball, goat bags

pm stat bike 46 mins treadmill walking 16 mins

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Re: Rehab

Post by riotboo » Wed Jul 17, 2019 8:44 pm

07.17 am walked 1 mile at the local hs track then off to PT
pm Crunch stationary bike 40 mins

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Re: Rehab

Post by riotboo » Fri Jul 19, 2019 12:38 am

07.18 am
treadmill warmup
seated rows x 10 x 5
straight arm pull downs x 8 x 5
iso rows x 10 x 3, 5 x 5 one arm at a time
lever pull down x 10 x 5
db shrugs x 15 x 5

hip/lower
box sq bw x 10 x 3, 8 kg x 5 x 5
goat bags x 4 kg x 5 x 5
balance work
leg exts x 20 x 3
leg press x 20 x 3

treadmill

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Re: Rehab

Post by riotboo » Fri Jul 19, 2019 7:35 pm

07.19 am
PT happy with the hip ROM improvements continue

crunch Treadmill 36 mins, bike 36 mins
stretching and lax ball

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Re: Rehab

Post by riotboo » Sat Jul 20, 2019 9:28 pm

07.20.19 am brick house
treadmill warmup
bench with shoulder saver up to 105 x 3
db alt bench/naut oh 5 supersets
naut bench 5 sets
pallof presses 5 sets
tris 10 sets

hip
box squat bw x 10 x 3, 20 x 5 x 5
balance work
wall sits with core ball
band work
leg exts/leg curls 50 reps

pm crunch stat bike ~ hour
about ready to get back on the real bike

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Re: Rehab

Post by riotboo » Mon Jul 22, 2019 4:13 pm

07.21 walked 2 miles

07.22 am PT

lunch Crunch Stat bike 1 hour 30 mins ss, 30 mins ez intervals

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Re: Rehab

Post by riotboo » Tue Jul 23, 2019 4:12 pm

07.23 am walked 40 mins at local school
drs apt. 6 week check up, looks good. OK to ride on ez trails and to begin stretching/ internal/ external rotation a bit

Brick house
straight arm pull downs x 10 x 6
naut pull downs x 10 x 5
band rows x 12 x 5
face pulls x 12 x 5
db curls/db shrugs x 10 x 6

lower
box squat (bit lower) with 10 lbs x 6 x 6, bw x 10
wall sits, goat bags, calves
partial leg press 80 reps

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Re: Rehab

Post by riotboo » Wed Jul 24, 2019 4:15 pm

07.24.19 am PT
then the weather was so nice...short ez bike ride at Saluda Shoals 5.5 miles. Felt good!

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Re: Rehab

Post by riotboo » Thu Jul 25, 2019 11:41 pm

07.25.19
AM nice weather continues bike ride Palmetto trail 5.5 miles
PM walked most of the jr high schools cc trail 35 mins

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Re: Rehab

Post by riotboo » Fri Jul 26, 2019 5:24 pm

07.26.19 am crunch
warmup treadmill
straight arm pulldowns
db pullovers
seated || grip rows
start tec pulldowns
db curls/db shrugs

then off to PT

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Re: Rehab

Post by riotboo » Sat Jul 27, 2019 9:26 pm

07.27.19 am bike ez section palmetto trail 6.25 miles

pm gym
shoulder saver bench up to 110 x 3 x 3/ plate shrugs x 25 x 5 between warmup sets
naut incline 6 x 6
naut tris 10 x 5
naut oh 6 x 6
road house x 6 x 6

lower / rehab
single leg press x 20 x 3
mini band gms x 12 x 3
box squat 20 x 5 x 5
db rdls 10s x 5 x 5
1 leg rdls bw x 3 x 3 each
glute bridge w/ mini band with 5 count hold x 12
glute bridge single leg negative x 3 each side

shower beer x 2

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Re: Rehab

Post by riotboo » Sun Jul 28, 2019 8:21 pm

07.28.19 pm walked 48 mins

new bike day! picked up a 2019 pivot trail 429 with the 27.5 Plus tires on consignment

Image

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Re: Rehab

Post by riotboo » Mon Jul 29, 2019 11:13 pm

07.29 am crunch short on time
treadmill warmup
startec row x 10 x 4
straight arm pulldowns/face pulls x 10 x 5
seated row x 10 x 5
bb shrugs x 15 x 5
startec pull down x 8 x 4

then off to PT

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Re: Rehab

Post by riotboo » Tue Jul 30, 2019 3:44 pm

07.30 am took the bike out to harbison, 5 miles fs roads, 1 mile easy single track. love it

Brickhouse upper
|| grip oh press machine x 10 x 3, 5 x 3
db inclines x 10 x 3, 5 x 3
db bench x 5 x 5
tris x 10 x 6
naut oh press x 6 x 3
landmine press single side x 6 x 3

lower/hip
box squat 18" bw x 10 x 2, add mini band above knee x 10 x 2, + 20 x 5 x 4
db rdl 10s x 5 x 3
single leg rdl bw x 3, 4, 5, 6 ea
wall sit with core ball x 30 x 2
tkes x 15 x 2
sled push empty x 3 trips
leg ext, leg curl light x 10 x 2

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Re: Rehab

Post by riotboo » Sun Aug 04, 2019 12:40 pm

08.01.19
am bike harbison most of firebreak trail
back
treadmill
start tec pull down x 5 x 5
cg rows x 10 x 4
face pulls x 12 x 4
pull downs x 8 x 4
straight arm pull downs x 8 x 4

lower
hip circle walks
hip circle bw squats
leg press
leg ext

08.02.19 pt am
walking pm

08.03.19
am ez bike ss
brickhouse

hip circle walks forwards and back x 3
sled + 20 lbs w/ hip circle 1 trip, 3 trips no circle
goblet squat 15 x 5 x 5
leg curls/exts x 10 x 3

bench with shoulder saver up to 95 x 5, 3
db bench 20s x 10 x 3, 25s x 5, 10, 30s x 5, 10
macbhine press/db tris x 10 x 3
machine incline / machine tris x 10 x 3

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Re: Rehab

Post by riotboo » Tue Aug 06, 2019 12:58 am

08.04.19 walked 45 mins

08.05.19 am brickhouse
hip circle warmup
standing pulldown x 10 x 3 did not feel good
face pulls x 12 x 5
naut pulldowns x 10 x 5 better
naut rows/back exts/db shrugs/ db curls x 12 x 5

pm walked 30 mins

Also sold the Juliana. Trying not to get bogged down in the N+1 mindset like I did with kayaking.

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Re: Rehab

Post by riotboo » Wed Aug 07, 2019 10:27 pm

08.06 am ez bike ride saluda shoals

08.07.19 am brickhouse
hip warmup/rehab
db bench/db tris x 10 x 5
naut oh / naut tris x 10 x 5
db oh 5 x 5/ db curls x 10 x 5 / db tris x 10 x 5

pm walked 36 mins

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Re: Rehab

Post by riotboo » Fri Aug 09, 2019 2:04 pm

08.08 am bike rode the firebreak trail 4.8 -- about all I can do before work

08.09.am crunch
treadmill 5 mins
startec pull downs 6 sets
straight arm pull downs 6 sets
rope rows 6 sets
facepulls/db shrugs/band pull aparts 6 sets

hips
hip circle walks fwd, back, side x 30 ft x 3
mini band gms x 12 x 3
goat bags 25 x 10 x 3

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Re: Thicker than a snicker

Post by riotboo » Sat Aug 10, 2019 3:56 pm

08.09 pm walk

08.10.19 am dawn ride @ molly's rock 6.75 miles
later brickhouse
shoulder saver bench
5 x 5 warmup
work
95 x 5
105 x 3
110 x 1, 2, 3
115 x 1, 2
120 x 1
95 x 3

db curls/ naut tris x 10 x 4
pec deck x 10 x 5
rope tris/face pulls x 10 x 5
stretching/hip stuff

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Re: Thicker than a snicker

Post by riotboo » Wed Aug 14, 2019 1:21 am

08.12.19 am
ez bike ride
pm walking hip stuff

08.13.19 am
hip warmup
sled
naut pulldowns /bw box sq / db curls x 10 x 5
naut pullover / db shrugs x 10 x 5
straight arm pull down / db rows x 10 x 4

pm walking 30 mins

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Re: Thicker than a snicker

Post by riotboo » Thu Aug 15, 2019 12:46 am

08.14 pm crunch
stat bike 45 mins

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Re: Thicker than a snicker

Post by riotboo » Thu Aug 15, 2019 11:48 pm

08.15 am brickhouse
hip warmup
box squats w 25 lb plate
assisted lunges
fw w dbs x 3 trips

mp x 3 x 10
db inclines/landmine 1 arm press/db tris x 10 x 5
naut bench/tri exts x 10 x 5

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Re: Thicker than a snicker

Post by riotboo » Sun Aug 18, 2019 4:50 pm

08.16.19 lunch walked 40 mins
08.18.19 am
hip warmup
leg exts x 10 x 3
leg press /single leg press x 10 x 3
gg/bg one set just to see how it felt

naut pulldowns /db rows x 10 x 5
standing pull downs / straight arm pulldowns x 10 x 5
naut rows /db curls x 10 x 5

pm walk 32 min

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Re: Thicker than a snicker

Post by riotboo » Mon Aug 19, 2019 10:25 pm

08.19.19 pm crunch
bike 1 hr. tried a spin bike

home hip stuff

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