What fresh hell is this?

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: What fresh hell is this?

Post by riotboo » Sat Feb 22, 2020 10:15 pm

02.22.20 am
treadmill warmup

MP up to 80 x 3
push press
85 x 3
90, 95,100 x 1

BB row x 5 /BB sg shrug x 10
65, 65, 75, 75, 85, 90
bb row only
95, 100 x 3

bis/tris 50 reps

later spin bike 1 hour

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Re: What fresh hell is this?

Post by riotboo » Mon Feb 24, 2020 10:31 pm

02.24.20 am tired and cranky
bw sq 18 in box x 10 x 5
bw lunges x 10 x 3

leg ext / leg curl x 10 x 5
leg press / single leg press x 10/5 x 6
gg/bg x 15 x 3

walked 30 mins

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Re: What fresh hell is this?

Post by riotboo » Tue Feb 25, 2020 10:57 pm

02.25.20 am
treadmill/band warmup

rack pulls from below knee
135 x 3 x 2
155 x 3 x 2
165 x 3
175 x 3
185 x 3
190 x 1
from floor
135 x 3 x 2

db curls 30 reps
spin bike ss 32 mins

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Re: What fresh hell is this?

Post by riotboo » Sat Feb 29, 2020 11:59 pm

02.26.20 am
treadmill warmup
db floor press x 10 x 5
db pullover x 10 x 5
db oh press x 5 x 5
db tri exts x 10 x 5
dip machine x 10 x 5

02.27.20 am
spin bike
10 warmup
30 mins intervals
5 mins cooldown

02.29.20
ez bike ride palmetto trail 12.3 miles sunny but breezy

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Re: What fresh hell is this?

Post by riotboo » Sun Mar 01, 2020 9:53 pm

03.01.20 am
band warmup
db floor press x 10 x 5
db pullover x 10 x 5
db oh press\curls x 5 x 5
db tri exts x 10 x 5
dip machine x 10 x 3

later ez bike ride 8 miles

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Re: What fresh hell is this?

Post by riotboo » Mon Mar 02, 2020 10:19 pm

03.02.20 and the rain returns
am treadmill 20 mins
band work
bb row 6 x 6, 85/95/105 x 3
shrugs 135 x 10 x 5
pulldows 12, 10, 8

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Re: What fresh hell is this?

Post by riotboo » Sun Mar 08, 2020 9:38 pm

03.03.20 spin bike 45 mins
03.07.20 walked 2.25 miles
03.08.20 biked 7.65 miles

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Re: What fresh hell is this?

Post by riotboo » Thu Mar 12, 2020 1:58 am

03.09.20 pm ez bike
03.10.20 am legs walked 20 mins
03.11.20 pm biked

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Re: What fresh hell is this?

Post by riotboo » Thu Mar 12, 2020 11:53 pm

03.12.20
warmup bw sq x 10 x 5

BB row x 5 x 5
SGShrug x 10 x 5
RDL x 3 x 5
Pulldowns x 10 x 5
DB curls x 8 x 5

walked 25 mins

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Re: What fresh hell is this?

Post by riotboo » Sun Mar 15, 2020 11:12 pm

03.14
bike ride 90 mins switched off the app inadvertently
03.15
bike ride 8.25 miles
band work

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Re: What fresh hell is this?

Post by riotboo » Mon Mar 16, 2020 10:38 pm

03.16.20 home
band warmup
4 sets
kb clean and press 1 clean / 3 presses
12 kg x 3 each side x 8
kb chest press
12 x 10 x 4
kb pull over
12 x 5 x 4 hard on the wrists
walked 2 miles

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Re: What fresh hell is this?

Post by riotboo » Wed Mar 18, 2020 12:18 pm

03.17.20 walked 2 miles at lunch

03.18.20 am home
band /hip circle warmup 4 x through

kb swing 2 hand
12 x 12 x 5

kb row
2 12s x 5 x 5

kb shrug
2 12s x 15 x 8

band rows/ band curls
x 10 x 5

ab wheel

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Re: What fresh hell is this?

Post by riotboo » Fri Mar 20, 2020 2:01 pm

03.19.20 am walked 2 miles local school xc trail
03.20.20 am bike 5.25 miles harbison trails

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Re: What fresh hell is this?

Post by riotboo » Sat Mar 21, 2020 7:54 pm

03.21.20 am bike ride buncombe 13.33 miles
stretching and ab wheel at home

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Re: What fresh hell is this?

Post by riotboo » Mon Mar 23, 2020 1:24 pm

03.22.20
band /hip circle warmup x 2
box sq with hip circle bw x 10 x 5
walking lunges x 4 x 6
single leg rdl with clubbell x 5 x 5
club bell mils internal/external x 10 each side x 4

later walked 2 miles x c trail
stretching

03.23.20
band warmup/hip circle x 4 times

kb 1 clean + press
12 kg x 4 -- decided to try ladders
12 x 1, 2, 3, 4 x 4 total press reps 44

band chest press/ band flyes / band tris x 10 x 4
pull aparts/abs/ band curls a bunch

took about 50 mins
chilly and rainy. see if I can get out later for ride/walk

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Re: What fresh hell is this?

Post by riotboo » Wed Mar 25, 2020 12:36 pm

03.23.20 pm quick 1 mile walk
03.24.20 pm 2.05 mile walk

03.25.20 am
band warmup/bw sq to box

band pullover/ pushdowns
mm x 10 x 5

band gm/kb swing
lt x 10/ 12kg x 12 x 5

kb row / band curl
12 x 6 / mm x 10 x 5

club bell rev flyes and wrist
x 10 x 5

abs
and then because the work vpn went down...1 hour bike ride

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Re: What fresh hell is this?

Post by riotboo » Thu Mar 26, 2020 1:23 pm

03.26.20 am
band warmup / hip circle bw squats

suitcase dl with kbs
12s x 5 x 6

kb sumo dl
12 x 5 x 6

goblet sq to box
12 x 5 x 5

single leg work tkes, knee raises, single leg sq, single leg rdl
3 giant sets

ab wheel

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Re: What fresh hell is this?

Post by riotboo » Fri Mar 27, 2020 5:37 pm

03.27.20 am
gravel ride at harbison. 7 miles

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Re: What fresh hell is this?

Post by riotboo » Sat Mar 28, 2020 5:48 pm

03.28.20 bike sumter state forest. more popular than usual, no surprise. got done pretty early thankfully
16.25 miles

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Re: What fresh hell is this?

Post by riotboo » Mon Mar 30, 2020 2:18 pm

03.29.20 band work / walked 1.5 miles

03.30.20 am harbison 5.25 miles
then home
band clubbell warmup
kettlebell c&p ladders 12 kg x 1,2,3,4,5, 1, 2, 3,4, 5, 1, 2, 3, 4, 5,1
46 total reps
band curls
bw sqs

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Re: What fresh hell is this?

Post by riotboo » Tue Mar 31, 2020 2:48 pm

03.31.20 am pulled my oly set out of storage
band warmups bw sq

complex 1 snatch grip bb row x 5/sg rdl x 5/ sg shrug x 10
55 lbs x 5 times
complex 2 rev grip rows x 6/bb curls x 6
33 lbs x 5 times
complex 3 kb swing x 12/ band pullovers x 10/ band curls x 10
12 kg / monster mini x 5 times

abs stretching

pm walked 2.25 miles school track before the rain got steady

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Re: What fresh hell is this?

Post by riotboo » Thu Apr 02, 2020 1:02 pm

04.01.20 hip rehab and stretching

04.02.20 am
band warmup x 3, bw sq to box x 10 x 5

kb sumo off of block
12 kg x 5 x 3

BB DL
sumo
85 x 3 x 5

conventional
85 x 3 x 10

banded rdls, single leg rdls, calves, curls x 10 x 3

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Re: What fresh hell is this?

Post by riotboo » Sun Apr 05, 2020 2:20 pm

04.02 pm
biked 5.65 mi mollys rock

04.03 am
biked 5.25 mi harbison

04.04 am
biked 14.25 miles sumter forest north side, fewer people

04.05.20 am
walked 2 miles local xc trail
band work, ab wheel

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Re: What fresh hell is this?

Post by riotboo » Mon Apr 06, 2020 1:00 pm

04.06.20 am
band warmup/indian club mills/ bw squats

KB Press ladders
12 kg x 1,2,3,4 /16 kg x 1
12 kg x 1,2,3,4 /16 kg x 1,2
12 kg x 1,2,3,4 /16 kg x 1
12 kg x 1,2,3,4 /16 kg x 1

Floor press controlled down, pause, explode up
35 x 10 x 2
45 x 12, 10, 10

ic standing flyes, lat raises, tr exts
2 x 10 x 4

ab wheel

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Re: What fresh hell is this?

Post by riotboo » Tue Apr 07, 2020 7:53 pm

04.06.20 pm 30 min walk after dinner

04.07.20 am harbison bike 6.17 miles
pm
warmup bw sq/bands

RDL
55 x 5 x 3
65 x 5 x 3

hang power clean
65 x 2 x 10

band rows/band pull aparts x 10 x 5
ab wheel

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