## Everything was beautiful and nothing hurt

**Moderator:** Dux

### Re: Everything was beautiful and nothing hurt

sat

ez bike ride

self defense

sunday

handrolling and flatwater practice

ez bike ride

self defense

sunday

handrolling and flatwater practice

### Re: Everything was beautiful and nothing hurt

Tuesday

fs up to 145 x 1

single leg press 5 sets ea

leg exts 5 sets

gg/bg 5 sets

db kb swings 5 sets

db curls 5 sets

stretching

fs up to 145 x 1

single leg press 5 sets ea

leg exts 5 sets

gg/bg 5 sets

db kb swings 5 sets

db curls 5 sets

stretching

### Re: Everything was beautiful and nothing hurt

wed

lunch

cardio

pm

art

gi fundamentals

lunch

cardio

pm

art

gi fundamentals

### Re: Everything was beautiful and nothing hurt

Fri

Db inclines

20s X 10 X 3

25s X 10 X 2

Feet up bench

Up to 135 X 1

Viking press

5 X 5

Nautilus pull downs

Face pulls

Shrugs

Bis

Tris

5 sets of 10 each

Stretching

Db inclines

20s X 10 X 3

25s X 10 X 2

Feet up bench

Up to 135 X 1

Viking press

5 X 5

Nautilus pull downs

Face pulls

Shrugs

Bis

Tris

5 sets of 10 each

Stretching

### Re: Everything was beautiful and nothing hurt

Hey sinkboater, I just built one of these and surfed it for a week on the Outer Banks. A ton of fun.

http://www.clcboats.com/shop/boats/surf ... k-kit.html

http://www.clcboats.com/shop/boats/surf ... k-kit.html

*Don’t believe everything you think.*

### Re: Everything was beautiful and nothing hurt

That's pretty cool. So is it fiberglass and wood, and still around 20 pounds?

Edit -- now I want to build a standup paddle board!

Tues 8.5

Oly meet on 10.31

Easing back in after week of biking, boating, beer and burritos. And legal weed.

sg pulls

95 × 3 × 2

105 × 1 × 3

110 × 1 × 3

115

120

125

Back Sq

135 × 3 × 5

Rd Houses

20s × 5 × 6

Pull ups and abs

Edit -- now I want to build a standup paddle board!

Tues 8.5

Oly meet on 10.31

Easing back in after week of biking, boating, beer and burritos. And legal weed.

sg pulls

95 × 3 × 2

105 × 1 × 3

110 × 1 × 3

115

120

125

Back Sq

135 × 3 × 5

Rd Houses

20s × 5 × 6

Pull ups and abs

### Re: Everything was beautiful and nothing hurt

Lousy sleep last night.

Lunch

Clean dls

Hooked

Up to 225 X 1 X 3

Back ext

4 sets

Tris

6 sets

Lunch

Clean dls

Hooked

Up to 225 X 1 X 3

Back ext

4 sets

Tris

6 sets

### Re: Everything was beautiful and nothing hurt

wed pm

art

Thursday am

ez bike ride

pm

gi fundamentals

Fri lunch

Hang pc straps

95 X 3 X 2

105 X 3 X 2

115 X 3

125 X 1

Pc/Pp

115 X 1 X 5

125 X 1

115 X 2

115 X 1

Kb fs

5 sets

Kb swings

3 sets

Db inclines/db sldls

3 sets

art

Thursday am

ez bike ride

pm

gi fundamentals

Fri lunch

Hang pc straps

95 X 3 X 2

105 X 3 X 2

115 X 3

125 X 1

Pc/Pp

115 X 1 X 5

125 X 1

115 X 2

115 X 1

Kb fs

5 sets

Kb swings

3 sets

Db inclines/db sldls

3 sets

### Re: Everything was beautiful and nothing hurt

weekend was a bit of a wash. got some yoga and mat time in.

Monday lunch

Hip snatch straps

65 X 3 X 3

75 X 3 X 2

85 X 3

Sg dl

155 X 3 X 5

FS

95 x 3 X 2

105 X 3

115 X 3

125 X 3

135 X 1

95 X 1

Pull ups singles

Rd hs 5 sets

Monday lunch

Hip snatch straps

65 X 3 X 3

75 X 3 X 2

85 X 3

Sg dl

155 X 3 X 5

FS

95 x 3 X 2

105 X 3

115 X 3

125 X 3

135 X 1

95 X 1

Pull ups singles

Rd hs 5 sets

### Re: Everything was beautiful and nothing hurt

wed lunch

ohs

bar x 3 x 4

db bench

25s x 10 x 4

bench

up to 135

t bar rows

3 sets

db shrugs

3 sets

rdhouse

3 sets

tris

3 sets

--- couldn't find a rhythm for the workout. Uni kids are back in town. time to switch to am.

pm

art

gi fundamentals

ohs

bar x 3 x 4

db bench

25s x 10 x 4

bench

up to 135

t bar rows

3 sets

db shrugs

3 sets

rdhouse

3 sets

tris

3 sets

--- couldn't find a rhythm for the workout. Uni kids are back in town. time to switch to am.

pm

art

gi fundamentals

### Re: Everything was beautiful and nothing hurt

Thursday

class cancelled due to ac issues

short sink boat session instead

class cancelled due to ac issues

short sink boat session instead

### Re: Everything was beautiful and nothing hurt

Friday

backs squat

135 x 3 x 3

155 x 3 x 2

175 x 3

185 x 1

205 x 1

Clean pull

135 x 3 x 3

PC from floor straps

135 x 1 x 3

140 x 1

then I had to go back to work

backs squat

135 x 3 x 3

155 x 3 x 2

175 x 3

185 x 1

205 x 1

Clean pull

135 x 3 x 3

PC from floor straps

135 x 1 x 3

140 x 1

then I had to go back to work

### Re: Everything was beautiful and nothing hurt

sat am

Clean DL + shrug

135 x 3 x 3

155 x 3

165 x 1 x 3

170 x 1

RDL

135 x 3

145 x 3

155 x 3

165 x 3

PC from floor straps

135 x 1 x 3

PC + SJ

95 x 1

105 x 1

110 x 1

115 x 1

120 x 1

125 x 1 x 2

130 x 1

DB floor press + tris

25s x 10 x 3 super sets

pullup singles

Clean DL + shrug

135 x 3 x 3

155 x 3

165 x 1 x 3

170 x 1

RDL

135 x 3

145 x 3

155 x 3

165 x 3

PC from floor straps

135 x 1 x 3

PC + SJ

95 x 1

105 x 1

110 x 1

115 x 1

120 x 1

125 x 1 x 2

130 x 1

DB floor press + tris

25s x 10 x 3 super sets

pullup singles

### Re: Everything was beautiful and nothing hurt

sunday

yoga

ez bike ride

Monday am

St dl + shrug

95 X 3 X 3

105 X 3 X 2

115 X 1 X 3

125 X 1 X 3

PP 1st rep cleaned

95 X 1, 2, 3

105 X 1 X 6

Bb row

95 X 3 X 5

Db bench

25s X 10 X 3

30s X 10 X 2

Tris

3 sets

yoga

ez bike ride

Monday am

St dl + shrug

95 X 3 X 3

105 X 3 X 2

115 X 1 X 3

125 X 1 X 3

PP 1st rep cleaned

95 X 1, 2, 3

105 X 1 X 6

Bb row

95 X 3 X 5

Db bench

25s X 10 X 3

30s X 10 X 2

Tris

3 sets

### Re: Everything was beautiful and nothing hurt

Tuesday lunch

stepmill and kb swings

pm

gi fundamentals

stepmill and kb swings

pm

gi fundamentals

### Re: Everything was beautiful and nothing hurt

Wed lunch miserable insomnia. Felt better afterwards at least

Hip snatch

65 X 3 X 3

75 X 3

85 X 1 X 3

90 X 1

Sg dl

140 X 3 X 5

160 X 1

Kb fs

30s X 3 X 5

Rd house

5 sets

picked up a 12'x10 dollamur flexiroll mat off of craigslist. I now have a tatami/yoga room

Hip snatch

65 X 3 X 3

75 X 3

85 X 1 X 3

90 X 1

Sg dl

140 X 3 X 5

160 X 1

Kb fs

30s X 3 X 5

Rd house

5 sets

picked up a 12'x10 dollamur flexiroll mat off of craigslist. I now have a tatami/yoga room

### Re: Everything was beautiful and nothing hurt

sat open mat

volunteer work with kayaks

sun

yoga ez

bike ride

Monday unpleasantly sore still. hips and elbows are grouchy.

lunch

Hip snatch straps

bar x 3

65 x 3 x 2

75 x 1 x 3

85 x 1 x 2

95 x 1 (floor)

SG DL

185 x 1 x 3

195 x 1

FS

95 x 3

105 x 2

115 x 1

125 x 1

135 x 1

145 x 1

Db inclines

20s x 10 x 3

25s x 10 x 2

ez bar curls -- the only thing that didn't hurt

30 x 10 x 4

pm between traffic and sore elbow...didn't make it to class

but its a really nice day *85 and breezy so I'm heading out for an ez bike ride.

volunteer work with kayaks

sun

yoga ez

bike ride

Monday unpleasantly sore still. hips and elbows are grouchy.

lunch

Hip snatch straps

bar x 3

65 x 3 x 2

75 x 1 x 3

85 x 1 x 2

95 x 1 (floor)

SG DL

185 x 1 x 3

195 x 1

FS

95 x 3

105 x 2

115 x 1

125 x 1

135 x 1

145 x 1

Db inclines

20s x 10 x 3

25s x 10 x 2

ez bar curls -- the only thing that didn't hurt

30 x 10 x 4

pm between traffic and sore elbow...didn't make it to class

but its a really nice day *85 and breezy so I'm heading out for an ez bike ride.

### Re: Everything was beautiful and nothing hurt

Tuesday pm

gi fundamentals class

wed am

iced elbow

lunch

squat

135 x 3 x 4

155 x 3

175 x 3

185 x 3

205 x 1

215 x 1

185 x 1

push press

95 x 1 x 2

105 x 1 x 2

115 x 1 x 2

125 x 1

135 x 1

140 x 0

neutral grip db bench

6 sets

kb swings

4 sets

single leg squat

4 sets bw

bis/tris

4 sets very light

iced elbow

gi fundamentals class

wed am

iced elbow

lunch

squat

135 x 3 x 4

155 x 3

175 x 3

185 x 3

205 x 1

215 x 1

185 x 1

push press

95 x 1 x 2

105 x 1 x 2

115 x 1 x 2

125 x 1

135 x 1

140 x 0

neutral grip db bench

6 sets

kb swings

4 sets

single leg squat

4 sets bw

bis/tris

4 sets very light

iced elbow

### Re: Everything was beautiful and nothing hurt

thurs lunch

cardio

pm

open mat

cardio

pm

open mat

### Re: Everything was beautiful and nothing hurt

Sat AM

kb swings 5 sets warmup

Hang clean straps

95 x 3 x 3

115 x 3

125 x 3

135 x 3

145 x 1

happy with this

rdls

145 x 3

155 x 3

165 x 3

175 x 3

155 x 3

Viking press

empty x 5

+ 20 x 5

+ 30 x 5

+ 40 x 5

+ 50 x 5 x 2

empty x 5

then

self defense

mount escapes

kb swings 5 sets warmup

Hang clean straps

95 x 3 x 3

115 x 3

125 x 3

135 x 3

145 x 1

happy with this

rdls

145 x 3

155 x 3

165 x 3

175 x 3

155 x 3

Viking press

empty x 5

+ 20 x 5

+ 30 x 5

+ 40 x 5

+ 50 x 5 x 2

empty x 5

then

self defense

mount escapes

### Re: Everything was beautiful and nothing hurt

sunday

yoga

Monday am

ez bike ride for warmup

gym

kb swings

5 sets

sg dl + shrugs

95 x 3 x 3

105 x 3

115 x 3

125 x 1 x 3

135 x 1 x 3

145 x 1 x 3

ps

straps

95 x 1 x 2

100 x 1 x 2

db bench

25s x 10

30s x 10

35s x 10

40s x 5

45s x 5

30s x 10

rows/bis/tris/db oh

3 giant sets

gym was a hot mess. bunch of drop-ins due to the holiday.

stretched at home.

yoga

Monday am

ez bike ride for warmup

gym

kb swings

5 sets

sg dl + shrugs

95 x 3 x 3

105 x 3

115 x 3

125 x 1 x 3

135 x 1 x 3

145 x 1 x 3

ps

straps

95 x 1 x 2

100 x 1 x 2

db bench

25s x 10

30s x 10

35s x 10

40s x 5

45s x 5

30s x 10

rows/bis/tris/db oh

3 giant sets

gym was a hot mess. bunch of drop-ins due to the holiday.

stretched at home.

### Re: Everything was beautiful and nothing hurt

lunch Tuesday

treadmill walking 30 mins

pm

aikido

treadmill walking 30 mins

pm

aikido

### Re: Everything was beautiful and nothing hurt

lunch wed

doms from Monday in the erectors

OH press

bar x 5

65 x 3

85 x 1 x 3 and that was enough of that

db bench feet up

25s x 10 x 3

30s x 10 x 2

db floor press neutral grip- paused

25 x 10 x 4

30 x 10 x 2

db shrug

25s x 10 x 5

seat row/ seated machine press

4 super sets

bis/tris

5 super sets

made it out the door massive pile up on the Interstate, took over an hour to get home, no class

prolly for the best.

doms from Monday in the erectors

OH press

bar x 5

65 x 3

85 x 1 x 3 and that was enough of that

db bench feet up

25s x 10 x 3

30s x 10 x 2

db floor press neutral grip- paused

25 x 10 x 4

30 x 10 x 2

db shrug

25s x 10 x 5

seat row/ seated machine press

4 super sets

bis/tris

5 super sets

made it out the door massive pile up on the Interstate, took over an hour to get home, no class

prolly for the best.

### Re: Everything was beautiful and nothing hurt

thurs

lunch

urban bike ride. better than the stair master.

pm

gi fundamentals

lunch

urban bike ride. better than the stair master.

pm

gi fundamentals

### Re: Everything was beautiful and nothing hurt

Sat am

felt good!

brickhouse

pc from floor straps

95 x 3 x 2

115 x 1 x 3

125 x 1 x 3

135 x 1 x 3

RDLs

165 x 3 x 5

DB OHs stranding

15s x 10

20s x 10

25s x 8

30s x 6

35s x 3

20s x 10

kb fs

16ks x 3 x 3

then shortly after

open mat

felt good!

brickhouse

pc from floor straps

95 x 3 x 2

115 x 1 x 3

125 x 1 x 3

135 x 1 x 3

RDLs

165 x 3 x 5

DB OHs stranding

15s x 10

20s x 10

25s x 8

30s x 6

35s x 3

20s x 10

kb fs

16ks x 3 x 3

then shortly after

open mat