Turn Loose Our Death Rays And Kill Them All!

[riotboo]

4.21
band rehab x 3
treadmill

tbdl
135 x 3 x 5
155 x 3 x 5

leg exts x 10 x 6
leg curls x 8 x 6

gg/bg x 45 reps

[riotboo]

4.22
am
ez bike ride...need to start earlier, got too hot and bagged after an hour
home/shower
gym
rehab band and balance and stretching
roadhouse x 100

[riotboo]

4.24
lunch...ate before I went to the gym. mistake, sandwich sat like a rock in my stomach.

rehab x 3 stretching
db bench x 10 x 3
iso rows x 10 x 3

pull downs x 10 x 3
rope tris x 10 x 3

seated rows x 10 x 3
naut bench x 10 x 3

Viking press x 5 x 5

out.

[riotboo]

4.25
legs
4.26
bike
4.27
upper

[riotboo]

4.28 bike ride moderate trails 1.5 hours
4.30 ez bike ride

5.1 am stat final
lunch
bench 5 x 5, 3 x 3
naut shrug x 10 x 8

db inclines x 10 x 4, 5
seated row x 10 x 5

[riotboo]

5.2
bjj

5.3
treadmill
hip rehab
leg ext x 10 x 5
leg curls x 10 x 5
leg press x 15 x 8
calves x 40

[riotboo]

5.4 bike ride trails
5.5
treadmill
tbdl
135 x 3 x 5
155 x 3 x 5
165 x 3 x 2

incline dbs x 10 x 5
roadhouse + extra tris x 10 x 5

[riotboo]

5.6 bike trails
5.7 dog walk
5.8 am
band shoulder warmup
bench 5 x 5, 3 x 3
naut shrug x 10 x 8

db inclines x 10, 10, 10, 8, 6
seated row with rope x 12, 12, 12, 10, 10

bis/tris x 10 x 5

[riotboo]

5.10
Disaster Recovery week at work ==> systems flailovers
am
treadmill
rehab circuit x 3
cable pull throughs x 10 x 3
leg press x 80 reps
leg curls x 10 x 3
leg ext x 10 x 3

[riotboo]

5.11 sneaked out at lunch... hot
mp up to 85 x 1 x 5
seated rows x 10 x 4
machine vertical bench x 10 x 4
face pulls x 10 x 4
rope tris x 10 x 4
some stretching

[riotboo]

5.12 am bike trails

5.13 am gym
treadmill
band / stretching

MP
bar x 5
65 x 3 x 8
75 x 1

RDL
95 x 5 x 5
105 x 3 x 3

Land mine press
+ 5 x 5 x 5

TBDL
135 x 3 x 3
155 x 3
175 x 1 x 3
185 x 1
175 x 1
155 x 3
135 x 3

ez bike ride 1 hr

[riotboo]

5.14 yoga at home
5.15 am bike ride 45 min
pm bjj no rolling

[riotboo]

5.16 am
treadmill/prehab

bench 5 x 5
95 x 3 x 3
105 x 3

t bar rows
5 x 5 light

floor press/db pull over/ db tris
x 10 x 5 giant set

naut freedom pull downs / naut vert bench
x 10 / x 5 x 5 super sets

stretching

[riotboo]

5.17 am bike ride trails
pm bjj no rolling

[riotboo]

5.18 rehab

5.20
am bike ride trail 7 mi

gym
pc
95 x 1 x 10
105 x 1 x 6

db inclines / pull downs
x 10 x 5

db pullover/ naut bench
x 10 x 5

bis/tris

[riotboo]

5.21
yoga at home
5.22
am bike ride
pm work late

[riotboo]

5.23
treadmill
TBDL
135 x 3 x 3
155 x 3 x 3
175 x 3
185 x 3
205 x 1 x 3
215 x 1 x 5

land mine ohp 6 x 6 each side

mini band pull aparts x 15 x 6

[riotboo]

5.24 am bike rain

5.25 am gym
treadmill
rehab short x 3
band shoulder stuff

bench 5 x 5 then
105 x 1 x 3 paused

tbar row x 5 x 8

machine bench/pulldowns x 10 x 3

[riotboo]

5.27 bike trails
5.28 yoga home
5.29 bike paved trails wet

5.30 gym
hip rehab x 2
axle bench x 3 x 8 didn't feel great
naut shrug x 10 x 8

db inclines / seated row x 10 x 5

face pulls/ rope tris x 15 x 5

rev bench with dbs x 6 x 3

later lunchtime loop bike ride

[riotboo]

5.31 early lunch
treadmill wup

rehab everything and the bands x 3

waiters walk lr x 5

leg ext/leg curl/ db rdl/ single leg press/ leg press
2 times through, then stretching
had to go back to work

[riotboo]

6.1 45 min ride before work

[riotboo]

6.2 lunch
treadmill
pc straps
95 x 1 x 5
105 x 1 x 5
110 x 1 x 5

sg dl
110 x 3 x 5

landmine press
x 6 x 6

later
bjj class

[riotboo]

5.3 bike ride am
5.4 bjj no rolling
5.5
gym am
treadmill
hip health stuff
leg exts/leg curls x 10 x5
leg press x 20 x 2
DL singles
135 x 1 x 5 felt...weird. stopped
stretching

pm bjj no rolling

[riotboo]

6.7
am gym
warmup sled x 3 trips up/back

bench 3 x 8
paused singles 105, 110, 105
t bar rows 6 x 6

db inclines x 8/db shrugs x 12 x 5

naut vert bench x 6 / naut pulldown x 10 x 3

facepulls/tris/bis for 5 sets

stretched

[riotboo]

6.10
am dog walk
gym
pc straps
95 x 1 x 3
105 x 1 x 3
110 x 1 x 3
115 x 1 x 2 hip ext is a problem here
95 x 1
105 x 1 x 2

sg dl
95 x 3 x 3
105 x 3 x 3
110 x 3 x 3
115 x 3 x 3

box squat w 25 lb plate
x 5 x 8

hip stuff
band side steps
monster walks
side steps ups
band kick backs
windmills

stretching
took about 75 80 mins

6.12
am
short bike ride running late

pm
bjj rolled 5 mins.
not bad

hoping 2 3 x week with 1 round of rolling is sustainable for awhile.
hip feels ok.