Endless Summer of the Damned

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Mon Nov 02, 2020 1:34 pm

11.2.20 am
warmup goblet sqs 15 x 10 x 5

db floor press
15s x 12 x 3
20s x 10 x 3
+ mini x 10

db pull over\db tri
15 x 10 x 3
20 x 10 x 3

db savickas press
15s x 5 x 5

db laterals
5s x 10 x 5

roadhouse/abs/stretching

lunch
walked 32 mins

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Tue Nov 03, 2020 1:45 pm

11.03.20 am
warm up hip circle

tkes/ db rdls monster mini/15s
15 / 8 x 5

kb swings
25 x 10 x 5

goblet sq
15 x 6 x 3
25 x 6 x 3
30 x 6

single leg sq
bw x 6 x 5

calves/abs/stretching

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Wed Nov 04, 2020 11:49 pm

11.04.20 lunch neck/right shoulder sore
walked 40 mins
pm
band warmup/bw sq
db row x 10 x 4
band pullover x 10 x 4
band pull down x 10 x 4

pulled the plug

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Wed Nov 04, 2020 11:49 pm

11.04.20 lunch neck/right shoulder sore
walked 40 mins
pm
band warmup/bw sq
db row x 10 x 4
band pullover x 10 x 4
band pull down x 10 x 4

pulled the plug

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Thu Nov 05, 2020 1:35 pm

11.05 am bike ride trying out the cool weather kit.
6.2 miles

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Sun Nov 08, 2020 6:31 pm

11.07 biked 14.23 miles sumter forest
11.08 biked 9.73 miles palmetto trail

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Tue Nov 10, 2020 1:06 am

11.09.20 am
biked 7.03 miles saluda shoals

pm
kb hack sq/ side bend
25 x 10 x 2

goblet sq
15 x 5 x 4
20 x 6 x 4

db rdl
15s x 5 x 3
add monster mini x 10 x 3

tkes x 15 x 5

calf raise x 15 x 4

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Tue Nov 10, 2020 6:57 pm

11.10.20 am biked 5.03 miles harbison trails -- rain on the way
lunch
bw sqts x 10 x 5/ bands

band incline press x 12 x 5
band tri exts x 10 x 5
roadhouse 15s x 6 x 5
db laterals 5s x 10 x 5
db standing flyes 5s x 10 x 5
ab wheel

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Thu Nov 12, 2020 6:00 pm

11.12.20 am biked 5.75 miles saluda shoals
lunch
band/bw sq

db shrug / db curls
15s x 12/10 x 4
20s x 12 /6 x 2

db rows
15 x 10 x 4
20 x 8 x 4

band rows/ band pull downs/ band pull aparts
x 12 x 5

ab wheel
Last edited by riotboo on Fri Nov 13, 2020 8:16 pm, edited 1 time in total.

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Fri Nov 13, 2020 1:26 pm

11.13.20 am
hip circle/band warmup

kb suitcase dl
25 x 5 l/r x 5
25s x 5 x 2

db floor press/ db pull over w/ bridge / db tris
15s x 12/10/12 x 5

ab wheel/stretching

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Sat Nov 14, 2020 4:32 pm

11.14.20 am
biked saluda shoals 8.23 miles

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Tue Nov 17, 2020 12:33 pm

11.16.20 am bike saluda shoals 6.23 miles

11.17.20 am
warmup / bands

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

db rdls
15s x 10 x 5

single db oh
20 x 5 x 3
25 x 3, 5

rhc
15s x 6 x 5

db side bends/calves/single leg work
5 sets

stretching/ab wheel

lunch walked 35 min outside.

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Wed Nov 18, 2020 1:11 pm

11.18.20 am
warm up bw squats

db bench/db pullover
15s x 10/15 x 10 x 4
20s x 10/20 x 10

band pull apart/ band chest press
monster mini x 15/15 x 5

db row
15 x 10 x 2
20 x 10
25 x 10 x 2

ham curls / glute bridge w/ stability ball
x 5, 5, 6, 6

stability ball abs

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Fri Nov 20, 2020 1:55 pm

11.20.20 am
warm up kb swings 6, 10, 10, 15

groney squats (goblet sq w/bands --squat into tke)
bw/mini x 12 x 2
15/mini x 12 x 3

db rdls
15s x 10 x 5

db bench/ pullover
15s x 10 x 4

band row/band pull down
minis x 10 x 5

rhc
15s x 6 x 5

core ball ab/ab wheel

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Mon Nov 23, 2020 1:22 pm

11.21.20 biked 6 miles sumter forest. holiday hunters abound.
11.22.20 bike 4. 5 miles ft congaree trail. hit a mudhole and wrapped my chain/derailleur couldn't get the chain breaker to work trailside so walked 2.5 miles back to parking lot. took the bike to the shop and got a new chain and derailleur adjustment.
11.23.20 am biked 5.5 miles saluda shoals.

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Tue Nov 24, 2020 12:22 pm

11.24.20 am
band warmup/clubbells circuit x 3

bw lunge 3, 4, 5, 3, 4, 5, 3, 4, 5

db bench/ db pull over / tri pump
15s x 12 x 4
20s x 10 x 2

db shrugs
25 s 12, 15, 20, 20

abs/ stretching

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Wed Nov 25, 2020 1:01 pm

11.24. 20 pm
walked 1.5 miles
Last edited by riotboo on Wed Nov 25, 2020 1:11 pm, edited 1 time in total.

User avatar
riotboo
Top
Posts: 1229
Joined: Tue Sep 10, 2013 10:43 pm

Re: Endless Summer of the Damned

Post by riotboo » Wed Nov 25, 2020 1:01 pm

11.25.20 am c
band warmup / bw squats

band chest press x 10 x 5
band pulldowns x 10 x 10
bench dips x 5 x 5
db shrugs x 15 x 5
band stomps x 20 x 3
abs

Post Reply