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 » Sun May 17, 2020 6:23 pm

05.17.20 am
bike ride 5.65 miles. hello humidity
stretching/mobility/abs

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Re: What fresh hell is this?

Post by riotboo » Wed May 20, 2020 1:17 pm

Rain!
05.18.20 am walked 1.5 miles

05.20.20 am short bike ride @ saluda shoals. river is at flood stage so turned around-- 5 miles

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Re: What fresh hell is this?

Post by riotboo » Thu May 21, 2020 3:37 pm

05.21.20 am soggy so no trail biking
band / clubs/ bw sq warm up

kb press single clean
12 x 3,3,3,3,5 each side
2 x 12s x 3, 3, 3, 3, 3
16 x 1

kb swing 12 x 12, 12, 12, 12, 10 , 10

kb gorilla rows 12 x 3, 3, 3, 3, 5
single row 12 x 5, 5 16 x 5

band pull aparts/ tris
5 sets

Harbison forest is closed for logging until mid june, so that's kind of a bummer.

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Re: What fresh hell is this?

Post by riotboo » Fri May 22, 2020 12:27 pm

05.21.20 PM bike ride Peak 6.85 miles

05.22.20 am
home band warmup/ bw box squats

then
gym
box sq
bar x 5
65 x 5
95 x 5
105 x 5
115 x 5
125 x 5

leg press/ single leg press/ calves
x 10 x 5

leg ext
x 12 x 5

db bench
20 x 10 x 2
22.5 x 10 x 2
25 x 10 x 2

db curls/tris
15 x 12 x 5
gym time 35 mins

so, gyms are open again in my state. plan is is to keep working out at home for now, but add in 1-2 days of stuff I don't have at home.
7 am is pretty much the dead zone. bb's have rolled through from 5-7 and the kids don't show up until 10 ish

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Re: What fresh hell is this?

Post by riotboo » Sun May 24, 2020 3:09 pm

05.23.20 am
bike Sumter forest 8 miles

05.24.20 am biked 6.5 palmetto trail
home
band hip circle warmup

goblet sq/kb sumo
12 x 5 / 20 x 5 x 5
kb sumo
2 12s x 5 x 6

stretching/abs

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Re: What fresh hell is this?

Post by riotboo » Tue May 26, 2020 9:41 pm

05.25.20 am walked 2.15 miles by the river
stretching

more rain
05.26.20 am bike 8.75 miles modoc gravel

pm home
band / bw sq warmup

kb single clean / press
single 12 x 5 x 3 each side
2 12s x 5, 6, 7, 8, 9, 5

band pull aparts/curls/abs

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Re: What fresh hell is this?

Post by riotboo » Thu May 28, 2020 12:59 pm

05.27.20 pm walked 35 mins

05.28.20 am
checked out my other gym brickhouse -- old garage so the bay doors were open, not crowded, plenty of cleaner
warmup bands outside in the strongman area

box sq
warmup
bar, 95, 100 x 5
work
105, 115, 125, 130, 135 x 5

db bench/db shrugs
20s x 10 x 3
25s x 10 x 2

db pullover/db tri
25 x 10 x 5

pulldowns/ rope tris/ curls
x 10 x 5

like the open air aspect better, but crunch is more convenient. we'll see, at only 1x week no reason to not make the drive

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Re: What fresh hell is this?

Post by riotboo » Sat May 30, 2020 5:12 pm

05.28 pm walked 32 mins
more rain
05.30 am sumter forest gravel 16.33 miles ~ 2 hours
humid

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Re: What fresh hell is this?

Post by riotboo » Sun May 31, 2020 3:33 pm

05.31 am
bike poinsett park 6.15 miles break in the heat/humidity

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Re: What fresh hell is this?

Post by riotboo » Tue Jun 02, 2020 12:59 pm

06.01.20 am walk with 10lb vest 2 miles /band work

06.02.20
am bike ride saluda shoals 7 miles
pm home
band/club warmup
kb single clean + press
2 12s x 3, 4, 5, 6, 7, 3, 4, 5,6, 7, 3
53 total reps

band pull aparts/kb shrugs/bw box sq x 10 x 5
Last edited by riotboo on Wed Jun 03, 2020 11:55 am, edited 1 time in total.

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Re: What fresh hell is this?

Post by riotboo » Wed Jun 03, 2020 11:55 am

06.03.20 am
walk with vest 15 lbs 2.25 miles -- this is plenty for now.
stretching

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Re: What fresh hell is this?

Post by riotboo » Thu Jun 04, 2020 1:11 pm

06.04.20 am brickhouse

box sq
warmups
65, 85, 95 x 5
work
105, 115,125, 135, 140 x 5
95 x 10

Leg ext 12, 10, 12, 10, 12
DB rdls 25s x 5 x 3

db bench/pullover, tris
25s x 10 x 5

rope tris/straight arm pulldows/ standing abs
x 10 x 5

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Re: What fresh hell is this?

Post by riotboo » Sat Jun 06, 2020 8:25 pm

06.06.20 am harbison 7.15 miles midland mt trail/crooked pine trail

pm home
band warmup/ bw box squats

kb shrugs
12s x 15 x 5

band pull aparts/curls
x 15 x 5

dls
125 x 1 x 5
135 x 1 x 6

cg floor press
35 x 12 x 4

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Re: What fresh hell is this?

Post by riotboo » Wed Jun 10, 2020 1:07 pm

06.07 am ride at harbison 6.59
06.09 am ride at harbison 6.08
06.10 am walk with 15 lb vest 2.10

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Re: What fresh hell is this?

Post by riotboo » Thu Jun 11, 2020 12:13 pm

06.11 am brickhouse
band warmup

box sq
warmup
85, 95, 105 x 5
work
115, 125, 135, 140, 145 x 5
95 x 10

db bench/ db rdls
25s x 10 / 5 x 5

db bench/ pull over / tri pump
30s x 5/ 10/ 10 x 3

naut pull downs/ leg exts/ rope tris / standing abs
x 12 x 5

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Re: What fresh hell is this?

Post by riotboo » Sun Jun 14, 2020 7:30 pm

06.12 bike saluda shoals 6.5
06.13 bike ride sumter forrest 7.5
06.14 bike ride palmetto trail 8.5

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Re: What fresh hell is this?

Post by riotboo » Mon Jun 15, 2020 1:40 pm

06.15.20 am home
band / club bell / bw sq warm up

kb press single clean
2 x 12 x 3, 5, 7, 9, 5, 7, 9
single kb
16 x 3

kb shrugs/ band pull aparts
x 12 x 5

goblet sq (12)/ single leg sq (bw) / single leg rdl (bw)
x 5 x 5

band curls/ tris
x 10 x 5

motivation is lacking. Spike in covid cases have me rethinking the gym visits.

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Re: What fresh hell is this?

Post by riotboo » Tue Jun 16, 2020 12:18 pm

06.15 pm walked 35 mins

06.16 am 61 degrees (!)
bike harbison 6.85 miles

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Re: What fresh hell is this?

Post by riotboo » Thu Jun 18, 2020 12:29 pm

06.18.20 am Brickhouse gym
band warm up

box sq
bar, 95, 105, 115, 125 x 5
135, 145, 155 x 3
105 x 10

db bench / db shrug/ db rdl
25s x 10/12/ 5 x 5

db pullover / tri pump
15 x 10/20 x 4

single leg press/ leg press / naut pull downs
x 15/ x 20/ x 10 x 4

pm 35 min walk

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Re: What fresh hell is this?

Post by riotboo » Fri Jun 19, 2020 1:35 pm

06.19.20 am
Bike ride saluda shoals 6 miles

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Re: What fresh hell is this?

Post by riotboo » Mon Jun 22, 2020 4:53 pm

06.21.20 am bike palmetto trail 6.5 miles

06.22.20 am bike saluda shoals 5.25 miles
band work / club bell / bw squats 4 circuits

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Re: What fresh hell is this?

Post by riotboo » Tue Jun 23, 2020 4:41 pm

06.23.20 am harbison bike 6 miles
band work /bw squats /stretching
kb swings 12 x 10 x 5

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Re: What fresh hell is this?

Post by riotboo » Thu Jun 25, 2020 3:54 pm

06.24.20 am walked 40 mins

06.25.20 am brickhouse gym raining 50 mins total
band warmup

box sq
95, 100,105,115,125 x 5
135, 140, 145 x 3
105 x 10

circuit 1
db rdl, db bench, db shrug
25s x 5, 10 , 12 x 3
30s x 3, 10, 12 x 2

circuit 2
db pull over/ db tri / db single arm bench
30 x 8, 12/ 3 x 3

circuit 3
naut pulldown, naut seated bench || grip, naut leg press
x 10, 10, 40 x 4

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Re: Endless Summer of the Damned

Post by riotboo » Sun Jul 19, 2020 2:25 pm

07.19.20
bike 6.25 miles palmetto trail
kb suitcase dl 12s kb x 5 x 5
modified sumo dl 55 x 5 x 10
BB RDL 55 x 5 x 5
band pull aparts/band curls x 12 x 5

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Re: Endless Summer of the Damned

Post by riotboo » Mon Jul 20, 2020 1:45 pm

07.20.20 am
bike ride harbison 5.65 miles
80 degrees 85 % humidity @ 630 am

pm bands bw sq

kb single clean + press
2 12s x 3, 4, 5, 6, 3, 4, 5, 6
db pullover/db tri pump 30 x 5/10 x 4
db shrugs 30 x 10 x 5

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