## Endless Summer of the Damned

**Moderator:** Dux

### Re: Endless Summer of the Damned

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

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

### Re: Endless Summer of the Damned

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

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

### Re: Endless Summer of the Damned

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

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

### Re: Endless Summer of the Damned

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

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

### Re: Endless Summer of the Damned

11.05 am bike ride trying out the cool weather kit.

6.2 miles

6.2 miles

### Re: Endless Summer of the Damned

11.07 biked 14.23 miles sumter forest

11.08 biked 9.73 miles palmetto trail

11.08 biked 9.73 miles palmetto trail

### Re: Endless Summer of the Damned

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

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

### Re: Endless Summer of the Damned

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

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

### Re: Endless Summer of the Damned

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

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.

### Re: Endless Summer of the Damned

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

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

### Re: Endless Summer of the Damned

11.14.20 am

biked saluda shoals 8.23 miles

biked saluda shoals 8.23 miles

### Re: Endless Summer of the Damned

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.

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.

### Re: Endless Summer of the Damned

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

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

### Re: Endless Summer of the Damned

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

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

### Re: Endless Summer of the Damned

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.

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.

### Re: Endless Summer of the Damned

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

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

### Re: Endless Summer of the Damned

11.24. 20 pm

walked 1.5 miles

walked 1.5 miles

Last edited by riotboo on Wed Nov 25, 2020 1:11 pm, edited 1 time in total.

### Re: Endless Summer of the Damned

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

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