Turn Loose Our Death Rays And Kill Them All!
Moderator: Dux
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
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.
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.
Re: Turn Loose Our Death Rays And Kill Them All!
4.25
legs
4.26
bike
4.27
upper
legs
4.26
bike
4.27
upper
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
5.14 yoga at home
5.15 am bike ride 45 min
pm bjj no rolling
5.15 am bike ride 45 min
pm bjj no rolling
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
5.17 am bike ride trails
pm bjj no rolling
pm bjj no rolling
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
5.21
yoga at home
5.22
am bike ride
pm work late
yoga at home
5.22
am bike ride
pm work late
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
6.1 45 min ride before work
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
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
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
Re: Turn Loose Our Death Rays And Kill Them All!
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.
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.