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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Re: Endless Summer of the Damned

Post by riotboo » Tue Jul 21, 2020 10:12 pm

07.21 am
walked 45 min

pm home
band warmup hipcircle

goblet sq
12 kg x 5 x 4
30lb x 5 x 2

db rdl
30s x 5 x 5

tkes
monster mini x 15 x 6

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Re: Endless Summer of the Damned

Post by riotboo » Thu Jul 23, 2020 11:15 pm

07.22.20 am biked saluda shoals 6.75 miles

07.23.20
am biked harbison 5.65 miles.

pm
db floor press/ single db pullover / single db tri pump
30 x 6 x 4
band rows
monster mini x 12 x 4
side bends
30 x 10 x 4
band flyes
mini x 10 x 4

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Re: Endless Summer of the Damned

Post by riotboo » Sat Jul 25, 2020 7:11 pm

07.24.20 am
walked 36 mins

07.25.20
biked palmetto trail 8.35 m

pm
hip circle bw sq/band warmup

goblet sq
30 lbs x 6 x 10

band pulldowns/ band presses/ band tris
x 10 x 6

db rows
30 lbs x 6 x 6

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Re: Endless Summer of the Damned

Post by riotboo » Mon Jul 27, 2020 9:58 pm

07.27.20 am bike ride harbison 5.1 miles -- had to hustle to get back in time for an early conf call

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Re: Endless Summer of the Damned

Post by riotboo » Tue Jul 28, 2020 9:29 pm

07.28.20
am
walked 40 mins

pm
band/bw sq warmup

2 kb single clean x press
12s x 3, 4, 5, 6, 7, 8, 9, 10, 3

circuit x 6
kb fw
kb shrugs
calf raises
band bis/tris

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Re: Endless Summer of the Damned

Post by riotboo » Thu Jul 30, 2020 4:53 pm

07.29.20 am
short bike ride

07.30.20 am
walked 45 mins

pm
warmup

circuit x 6
goblet sq
kb sumo
tkes/single leg sq
kb swings
band bis/tris

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Re: Endless Summer of the Damned

Post by riotboo » Fri Jul 31, 2020 2:19 pm

07.30.20 am
cleaned up the mat room
aiki-taiso
kb swings alt 12 and 16
x 12 x 12

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Re: Endless Summer of the Damned

Post by riotboo » Mon Aug 03, 2020 5:26 pm

07.31.20
walked 1.75 miles

08.01.20 am
bike 8.75 miles palmetto trail
pm
cg floor press
25 x 10 x 3
35 x 10 x 3

db floor press
30s x 6 x 3

db pullover
30 x 6 x 3

db tri pump
30 x 10 x 3

08.02.20 am
biked 10 miles palmetto trail
phone overheated, I nearly did as well

08.03.20 am
biked 4 miles saluda shoals. early conference call
wanted to get something in before the squalls this pm.

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Re: Endless Summer of the Damned

Post by riotboo » Thu Aug 06, 2020 3:51 pm

08.05.20 pm walked 40mins

08.06.20 am
bike ride 5.76 mines
db curls/db oh/ db delt aka 'roadhouse complex' x 10 x 10

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Re: Endless Summer of the Damned

Post by riotboo » Tue Aug 11, 2020 3:22 pm

08.08.20 bike ride palmetto trail 8.82 mi

08.09.20 bike ss 6.52 mi
circuit x 6
band presses x 10
band tr ext x 10
band rows x 10
1 arm db row x 6
goblet sq x 5

08.10.20 am bike ss 5.28 mi

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Re: Endless Summer of the Damned

Post by riotboo » Wed Aug 12, 2020 1:39 pm

08.11.22 am
circuit 1 x 6
bw box squats x 10/tkes x 12

circuit 2 x 6
goblet sq x 5/db rdls x 5/single leg sq x 5/roadhouse x 6
pm
walked 42 mins

08.12.20 am biked 6.09 mi ss

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Re: Endless Summer of the Damned

Post by riotboo » Wed Aug 12, 2020 4:44 pm

08.13.20 pm bike palmetto trail 6 miles

08.14.20 am
walked 46 min

circuit 1 x 5 added mini band to last set
db floor press x 10 / single db pullover x 10/ single db tri pump x 10

circuit 2 x 5
band fly x 10 / band incline press x 10 / band tri ext / db shrug x 12

bw calf raises x 12 x 5

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Re: Endless Summer of the Damned

Post by riotboo » Mon Aug 17, 2020 2:47 pm

08.15.20 am biked 8.39 miles palmetto trail. steamy
08.16.20 pm
band warmup/ bw squats / db rdls x 5 x 3

circuit 1 x 6
goblet sq x 5/ rdls with mini band x 5 / tkes x 12

circuit 2 x 4
single leg sq x 5/ calf raises x 12 / roadhouse x 6/ ab wheel

08.17.20 am biked saluda shoals 6.25 miles

pm
band warmup x 2

kb swings
12 x 10 x 3
16 x 10 x 2

kb clean + x presses
12 x 2, 3, 4, 5, 6
16 x, 1, 1

calf raises / side step ups
x 10 x 4

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Re: Endless Summer of the Damned

Post by riotboo » Wed Aug 19, 2020 4:28 pm

08.18.20 am
walked 46 mins

08.19.20 am
biked 6.23 miles saluda
lunch
band warmup / calf raises/ side step ups/ band rows

circuit x 7
db curls/db shrugs/ band pull aparts/ db rows

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Re: Endless Summer of the Damned

Post by riotboo » Sat Aug 22, 2020 9:04 pm

08.20.20 lunch
walked 25 mins

db floor press
15s x 10 x 5
add doubled min
15s x 10 x 3

db pullovers
15 x 10 x 5

db tri exts
15 x 10 x 8

glute bridges single leg
x 5 x 5

08.22.20 am
biked sumter forest
8.13 miles

later
band warmup x 3
db thruster
15s x 5, 5, 6, 6, 7, 7, 8, 8

db rdls 15s x 5 x 5

db curls 15s x 10 x 5

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Re: Endless Summer of the Damned

Post by riotboo » Tue Aug 25, 2020 12:53 pm

08.23.20 walked 30 mins

08.24.20 biked 5.65 miles am

08.25.20 am
band/bw squats

kb c & p
12s x 3, 5, 7, 3, 5, 7, 3, 5, 7

band pull aparts mini x 20 x 5

kb shrugs 12s x 12 x 5

roadhouse x 5

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Re: Endless Summer of the Damned

Post by riotboo » Wed Aug 26, 2020 1:15 pm

08.26.20 am biked 6.24 miles saluda

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Re: Endless Summer of the Damned

Post by riotboo » Sat Aug 29, 2020 7:04 pm

08.27.20 lunch
bw squats/bands x 3
goblet sq 30 x 5 x 6
db rdls 15s x 5 x 6
reverse lunge 3 x 6 *** these are way harder than they should be
calf raises 15s x 10 x 6
ab wheel

08.27.20 biked saluda 6.25 miles

08.29.20
am biked 9.85 miles palmetto trail

pm band warmup
band incline presses alt x 10 x 3
band tris exts x 10 x 3
band straight arm pull downs x 10 x 3
db curls/dh oh press/db shrug 15 x 10 x 3
cg db floor press 15s x 10 x 3
db tris 15 x 10 x 3
glute bridges x 10 x 3

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Re: Endless Summer of the Damned

Post by riotboo » Tue Sep 01, 2020 12:34 pm

08.30 am biked palmetto trail 10.23 mi

08.31 am walked 45 mins
pm stretched

09.01 am
biked 6.23 miles saluda

band circuit/roadhouse x 3
lower body circuit x 4
ab wheel /side bends with db

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Re: Endless Summer of the Damned

Post by riotboo » Wed Sep 02, 2020 11:24 am

09.02.20 am
Hip circle/band warmup
KB swings
12 kg x 15, 16, 17, 18, 19, 20, 20, 20
16 kg x 10, 11, 12, 13, 14, 15, 15, 15
cool down/stretching

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Re: Endless Summer of the Damned

Post by riotboo » Thu Sep 03, 2020 6:40 pm

09.03.20 am
biked 6.19 miles saluda
db floor press/db tri x 4 sets
road house x 4 sets
side bends with db 4 sets

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Re: Endless Summer of the Damned

Post by riotboo » Sat Sep 05, 2020 7:59 pm

09.05.20
Break in the humidity finally
biked sumter forest 12.45 miles

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Re: Endless Summer of the Damned

Post by riotboo » Tue Sep 08, 2020 11:48 am

09.06.20 am biked 8 miles palmetto trail

09.08.20 am
band warmup/bw squats

band rows/band pulldowns x 10 x 5
db shrugs/db rows/db curls x 10 x 5
abs

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Re: Endless Summer of the Damned

Post by riotboo » Thu Sep 10, 2020 8:23 pm

09.10.20 am
biked 6 miles saluda
dls
55 x 3 x 3
105 x 3 x 10

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Re: Endless Summer of the Damned

Post by riotboo » Fri Sep 11, 2020 12:55 pm

09.11.20 am
band warmup/bw sq x 3

band incline press/ band tris / band flyes x 10 x 5
db floor press + mini/ db tris / glute bridges x 12 x 5
road house x 5 x 5
abs

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