Endless Summer of the Damned

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: Endless Summer of the Damned

Post by riotboo » Sat Sep 12, 2020 9:03 pm

09.12.20 am
biked 11.75 miles sumter forest (ridge rd). cloudy but humid.

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Re: Endless Summer of the Damned

Post by riotboo » Sun Sep 13, 2020 5:57 pm

09.13.20 am biked 9.85 miles palmetto trail

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Re: Endless Summer of the Damned

Post by riotboo » Mon Sep 14, 2020 2:28 pm

09.14.20 am
band/bw sq warmup

goblet sq/db rdl x 6 x 5
DL 105 x 5 x 5
tkes/band glute kickback/ calves/ roadhouse x 10 x 5
single leg sq x 5 x 3
abs and stretching

lunch walked 25 mins

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Re: Endless Summer of the Damned

Post by riotboo » Tue Sep 15, 2020 12:51 pm

09.15.20 am
biked 6 miles saluda shoals

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Re: Endless Summer of the Damned

Post by riotboo » Wed Sep 16, 2020 4:54 pm

09.16.20 am biked harbison trails before the rain sets in 5.13 miles

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Re: Endless Summer of the Damned

Post by riotboo » Thu Sep 17, 2020 11:37 am

09.17.20 am
band/goblet sq warmup

db thrusters
15s x 5, 6, 7, 8, 5, 6

tkes/db rdls x 10 x 5

db floor press with mini / db tris/ glute raise x 10 x 5

standing band chest press/db lunge press/db row x 5 x 5

abs

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Re: Endless Summer of the Damned

Post by riotboo » Mon Sep 21, 2020 12:08 am

09.18 am bike ride sumter forest 14.6 miles
09.19 pm bike ride harbison trails 5.8 miles
much cooler

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Re: Endless Summer of the Damned

Post by riotboo » Wed Sep 23, 2020 12:23 am

09.21 pm
band/bw squat warmup
db floor press/db pullover/ db tris/glute bridges
15s x 12 x 6
abs

walked 30 mins


09.22.20
am band warmup
goblet sq 15 x 10 x 6
dl 105 x 5 x 5

pm bike ride 5.75 miles saluda shoals

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Re: Endless Summer of the Damned

Post by riotboo » Sat Sep 26, 2020 6:05 pm

09.23
walked 35 mins
bb row 5 x 5
band pull down x 10 x 5

09.24 saluda shoals bike ride 5. 85 miles

09.26 am bike sumter forest 15.23 miles
stretching, band work, shoulder rehab

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Re: Endless Summer of the Damned

Post by riotboo » Mon Sep 28, 2020 12:43 pm

09.27.20 bike ride am palmetto trail 9.60 mi

09.28 am
band warmkup / bw sq

circuit x 8
goblet sq x 5/ db rd x 5/ band tkes x 15/ db single leg sq x 5 / db single leg rdl x 3 / db calf raises

roadhouse x 10 x 3

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Re: Endless Summer of the Damned

Post by riotboo » Tue Sep 29, 2020 2:10 pm

09.29.20 am bike saluda shoals 6.13 miles
yates row 55 x 5, 6, 7, 8, 9, 10
DB shrugs 30s x 10 x 5
db row 30 x 5 x 5
band pull aparts monster mini x 15 x 5

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Re: Endless Summer of the Damned

Post by riotboo » Thu Oct 01, 2020 12:03 pm

09.30 pm
walked 45 mins

10.01 am
band warmup/bw sq

circuit x 5
band incline x 12/ band tris x 10/ db laterals x 10
circuit x 5
db floor press w/ mini x 10/ db pullover x 10/ db tris/ glute bridges
roadhouse/abs/stretching

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Re: Endless Summer of the Damned

Post by riotboo » Fri Oct 02, 2020 7:04 pm

10.01.20 pm
ride at palmetto trail 6.13 miles

10.02.20 pm ride at saluda shoals 3.5 miles (lunchtime)

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Re: Endless Summer of the Damned

Post by riotboo » Sat Oct 03, 2020 3:44 pm

10.03 am
bike palmetto trail 7.23 miles

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Re: Endless Summer of the Damned

Post by riotboo » Tue Oct 06, 2020 12:31 pm

10.06.20 am
band/bw sq/ 2h swing warm up

db floor press / db pullover / db tri / glute bridge
15s x 10 x 3
20s x 10 x 2

roadhouse
15s x 10 x 3
20s x 6 x 3

goblet sq
15 x 10 x 3
20 x 10 x 3

abs

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Re: Endless Summer of the Damned

Post by riotboo » Thu Oct 08, 2020 7:10 pm

10.08.20
bike ride am 5 miles
goblet sq
15 x 10 x 5
20 x 10 x 5

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Re: Endless Summer of the Damned

Post by riotboo » Mon Oct 12, 2020 9:14 pm

ended up taking a semi-planned ez week. Midterm is done at least (A)

10.10 bike 6.75 miles palmetto trail near sumter

10.12 am biked 5.75 miles saluda shoals
pm
band warmup
circuit x 6
band gms x 10
band pull aparts x 15
db rows x 10
db shrugs x 10 db goblet sq x 5

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Re: Endless Summer of the Damned

Post by riotboo » Tue Oct 13, 2020 6:00 pm

10.13
am bike 5.91 miles

pm band warm up
box sq bw x 50 reps
15 goblet sq 25 reps

band oh press x 12 x 3
kb oh press 12s x 5 x 3
db floor press 15s x 12 x 4, 20s x 12 x 3
db pullovers/tri oh 20 x 10 x 3

abs

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Re: Endless Summer of the Damned

Post by riotboo » Wed Oct 14, 2020 1:16 pm

10.14.20 am
warmup hip circle work

goblet squat\db rdls
15 x 6 x 4
20 x 6 x 4

tkes monster mini x 15 x 5
assisted lunge bw x 5 x 5

db curls\ abs\calves

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Re: Endless Summer of the Damned

Post by riotboo » Sat Oct 17, 2020 9:13 pm

10.15.20 am bike 6.25 miles saluda shoals. foggy

10.17.20 am bike 13 miles sumter forest. beautiful day!

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Re: Endless Summer of the Damned

Post by riotboo » Tue Oct 20, 2020 12:42 pm

10.18.20 am biked molly's rock 8 miles
pm band work/ bw squats/roadhouse/ stretching 3 circuits

10.19 pm walked 35 mins

10.20.20 am biked saluda shoals 5.75 miles.

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