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: What fresh hell is this?

Post by riotboo » Thu Apr 09, 2020 1:41 pm

04.08. 20
got cute with the ab wheel (angles) and pulled something
hip circle warmup
tried some goblet sq
12 x 3 x 5
16 x 3 x 3
pulled the plug

04.09 am
bike harbison 5.91 miles
home
band warmup / bw sq x 10 x 3
still tender, skip sumo today
conventional dl
85 x 5 x 5
95 x 3 x 5
95 + mini x 1 x 6

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Re: What fresh hell is this?

Post by riotboo » Fri Apr 10, 2020 1:10 pm

04.10.20 am
midlands mountain trail 6.57 good trail conditions and great weather

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Re: What fresh hell is this?

Post by riotboo » Sat Apr 11, 2020 7:52 pm

Bike ride ridge rd. took a side ride on the palmetto trail. hit a sketchy dip and as I went to step off and lay the bike down, I felt a bad zing in my left hamstring. slowly walked the trail to the next road crossing, then gingerly peddled back to the truck without too much discomfort. Back home can walk ok, but it is achy.

Hoping its just a strain/very mild tear.

11.79 miles. Not great. Not terrible.

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Re: What fresh hell is this?

Post by riotboo » Tue Apr 14, 2020 12:31 pm

04.12.20 walked 30 mins band work tens on ham
04.13.20 walked 30 mins band work tens on ham

04.14 am band /club bell warmup/bw sq
floor press
bar x 10 x 2
55 x 10 x 4

giant set x 5
plate laterals/ face pulls/ band ohp/ tri exts

static stretching/abs

hamstring is still tight/sore but can walk box sq ok

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Re: What fresh hell is this?

Post by riotboo » Wed Apr 15, 2020 10:51 pm

04.15 pm ez bike ride 8 miles
stretching

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Re: What fresh hell is this?

Post by riotboo » Thu Apr 16, 2020 12:47 pm

04.16 am
band warmup/bw box sq

band pullovers x 10 x 4
band rows x 10 x 4
single arm band rows x 10 x 4
kb single arm rows / kb shrugs x 10 x 4
band ham curls x 12 x 5
band curls/band tris x 10 x 5

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Re: What fresh hell is this?

Post by riotboo » Sun Apr 19, 2020 6:11 pm

04.17 am bike harbison 5.25
04.18 am bike molly's rock 7
04.19 am bike ridge road 10

now the rain begins

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Re: What fresh hell is this?

Post by riotboo » Mon Apr 20, 2020 12:09 pm

04.20.20 am
band warmup

kb single clean and press 12 kg
1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 6, 1, 2, 3
42 total

band pull aparts
box sq with bands
single leg sq
kb sumo
band tri pull downs

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Re: What fresh hell is this?

Post by riotboo » Tue Apr 21, 2020 12:26 pm

04.21.20
band hip circle warmup

barbell row
55 x 6 x 3
65 x 6 x 3
85 x 3 x 3

SG shrug
55 x 10 x 3
65 x 10 x 3
85 x 10

DL with monster mini
95 x 1 x 5
105 x 1 x 10

band pullaparts/band curls
x 12 x 5

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Re: What fresh hell is this?

Post by riotboo » Wed Apr 22, 2020 2:12 pm

04.21.20 pm walking 36 mins

04.22.20 am harbison trails stewardship trail 6.75 miles

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Re: What fresh hell is this?

Post by riotboo » Thu Apr 23, 2020 3:24 pm

04.23.20 am
band/Club bell /bw sq

lateral squat x 3 x 10 each side
step ups explode up/slow down x 5 x 10 each side

goblet sq/rdl superset
12 x 5 x 8
16 x 3 x 3

ham curls with band x 10 x 3

right hip was cranky. tried some kb swings left hamstring didn't approve.
what a drag it is getting old.

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Re: What fresh hell is this?

Post by riotboo » Fri Apr 24, 2020 5:27 pm

04.23.20 pm walked 40 mins
04.24.20 lunch
rode my bike to the jr high and did a couple of laps on the xc course then back home 4.75 miles 40 min

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Re: What fresh hell is this?

Post by riotboo » Mon Apr 27, 2020 4:19 pm

04.25.20
bike sumter st forest 17.57 miles

04.26.20
bike palmetto trail 8.12 miles

04.27 am
band warmup/bw box sq/ step ups x 3

kb single clean and press
12 x 1, 2, 3, 4, 5, 6
16 x 1, 2
waves
12 kg x 3/16kg x 1 x 3

bb floor press
55 x 10 x 4

bis/tris

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Re: What fresh hell is this?

Post by riotboo » Tue Apr 28, 2020 1:43 pm

Network down at work so...

bike ride harbison trails 6.75 miles

then weights
band rows x 10 x 5

bb rows
55 x 6 x 5
65 x 6 x 3
85 x 3 x 3

sg bb shrugs
85 x 10 x 6

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Re: What fresh hell is this?

Post by riotboo » Wed Apr 29, 2020 12:37 pm

04.29.20 am
band/hip circle warmup

side lunge x 5 x 5
kb goblet sq/kb rdl x 6 x 10
side step ups x 5 x 5
kb swings x 10 x 3
walking lunges x 10

stretching/abs

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Re: What fresh hell is this?

Post by riotboo » Sun May 03, 2020 12:36 am

04.30 pm
bike palmetto trail 8 miles

05.02 am
band/clubbell/kb swings warmup

banded gms light x 10 x 4
goblet sq 12 x 5 x 10

kb sumo
12 x 5 x 5
16 x 5 x 3
add doubled mini x 5 x 3

bb dl
55 x 3
85 x 3 x 2
105 x 3 x 2
115 x 3 x 2
add doubled monster mini
115 x 1 x 7

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Re: What fresh hell is this?

Post by riotboo » Wed May 06, 2020 12:31 pm

05.05.20 am bike 6.25 miles saluda shoals park

05.06.20 am
band warmup
bw box sq w/ pause x 10 x 8

single kb 1 clean + press
12 x 1, 2, 3, 4, 5, 6
21 total
dbl kb
12s x 1, 2, 3, 4, 5, 6, 1, 2, 3, 4, 5, 6
42 total

band upper body circuit
band shrugs/ chest press / front raise / tris / pull aparts x 10 x 4

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Re: What fresh hell is this?

Post by riotboo » Thu May 07, 2020 2:16 pm

05.06.20 pm cool day -- bike ride @ palmetto trail 6.5 miles

05.07.20 am
band / hip circle warm up

Goblet sq / kb rdl / band adductors x 10
12 x 5/5 x 3
16 x 5/5 x 6

circuit lower x 2
step ups/step downs x 5
lateral sq x 5
low bw box sq x 5

circuit upper x 4
band pull a parts x 10
band chest press x 10
band curls x 10

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Re: What fresh hell is this?

Post by riotboo » Sun May 10, 2020 11:50 am

05.09.20 pm
bike sumter forest 10.75 miles
stretching

05.10.20 am
band / bw sq warm up

dls
85 x 3 x 2
95 x 3 x 2
105 x 3 x 2
115 x 3 x 2
125 x 1 x 3
add doubled mini band
125 x 1 x 12

band pull aparts/ curls
x 10 x 6

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Re: What fresh hell is this?

Post by riotboo » Mon May 11, 2020 1:29 pm

05.10.20 pm
walked 35 mins

05.11.20 am
band warmup / bw box sqs

kb single clean and press
12s x 1
shoulder not feeling great
single kb
12 x 1, 2, 3, 4, 5, 1
called it

kb shrugs/ band rows/ band tris
x 10 x 5

abs

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Re: What fresh hell is this?

Post by riotboo » Tue May 12, 2020 1:15 pm

05.11.20 pm
walked by the river saluda shoals 1.65 miles

05.12.20 am
bike ride harbison trails 6.39 miles

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Re: What fresh hell is this?

Post by riotboo » Wed May 13, 2020 2:36 pm

05.13.20 bike ride saluda shoals 6.8 miles

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Re: What fresh hell is this?

Post by riotboo » Thu May 14, 2020 12:47 pm

05.13.20 pm
Band work/mobility

05.14.20 am
band warm up

Circuit 1 x 5
2x kb suitcase dl 12s x 6
lateral sq w/ club bells 12lb x 6 ea
step up with plate 10 lbs x 6 ea

circuit 2 x 5
single kb suitcase dl 16 x 3
goblet sq 12 x 6
single leg sq bw x 6 ea

ab wheel

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Re: What fresh hell is this?

Post by riotboo » Fri May 15, 2020 12:52 pm

05.14.20 pm
walked 35 mins

05.15.20 am
bike harbison 5.25 miles

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Re: What fresh hell is this?

Post by riotboo » Sat May 16, 2020 2:46 pm

05.16.20
warmup walk 2.85 miles

DL
85 x 3 x 3
95 x 3 x 3
105 x 3 x 2
115 x 3
125 x 3
125 + monster mini x 1 x 6

cg floor press
25 x 10
30 x 10
35 x 10
40 x 12

band curls/tris
x 10 x 5

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