white light white heat white trash

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: white light white heat white trash

Post by riotboo » Thu Jul 12, 2018 9:30 pm

7.10 am
lower body circuit x 6
7.11 am bike harbison
7.12 am bike ez effort
lunch
warmups
bench 75 x 3 x 5
80 x 3 x 5
back 110 reps
curls 50 reps

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Re: white light white heat white trash

Post by riotboo » Mon Jul 16, 2018 10:52 pm

7.14 am bike 18 miles.
7.15 pm bike 6 miles
7.16 am bike 6 miles harbison
lunch gym
bench up to 125 x 1
iso rows x 10 x 4
face pulls/straight arm pulldowns x 10 x 5
pull downs/cable x overs x 10 x 4
bis/tris

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Re: white light white heat white trash

Post by riotboo » Tue Jul 17, 2018 11:26 pm

07.17 lunch gym
box squat high
bar, 95
135 x 3 x 3
145 x 3 x 2
155 x 3 x 2
135 x 3 x 2
145 x 3
155 x 3
135 x 3

tkes x 120 each

back ext/leg curls x 10 x 3

trying to find the happy path for lower body

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Re: white light white heat white trash

Post by riotboo » Sat Jul 21, 2018 4:42 pm

7.18 am bike ez effort
7.19 am mp bunches of triples
95 x 1 x 3
Thick fw empty x 6 trips
Band tkes an glute work 6 super sets
Tri push downs x 10 x 4
pm cortisone shot in the hip

7.20 am bike ez effort
7.21 am bike sesqui state park 8.5 miles then
gym hip stuff
bis/tris 10 sets

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Re: white light white heat white trash

Post by riotboo » Tue Jul 24, 2018 9:23 pm

7.23 am bike Harbison short...5 miles
7.24 am gym
hip stuff minimal
cable x overs/ pull downs x 10 x 5
bench to 125 x 1, 95 x 5
tris/abs
lunch short bike ride...tried to stay in the shade.

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Re: white light white heat white trash

Post by riotboo » Wed Jul 25, 2018 11:30 pm

07.25 am gym
hip warmup
leg circuit x 5

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Re: white light white heat white trash

Post by riotboo » Mon Jul 30, 2018 11:17 pm

7.26 bike
7.29 bike 8.5 miles humid poinsett st pk
7.30 am bike
lunch gym
bench up to 120x 1, 100 x 5
pull downs
face pulls
incline bench
cable x overs

struggling to do any longish rides. will be glad when fall gets here.

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Re: white light white heat white trash

Post by riotboo » Fri Aug 03, 2018 11:36 pm

7.31 bike ride @ harbison
8.1

Am gym
Box squats hi
135 x 3 x 3
155 x 3 x 3
155 x 5
165 x 5
175 x 5
185 x 3
175 x 3
155 x 3

Tkes
Side step ups
Leg curls
Leg exts

08.02 am ez bike ride.
lunch
floor press/db pullover/db tris x 10 x 5
land mine press/rev hypers x 10 x 4
machine press/pulldowns x 10 x 5
stretching

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Re: white light white heat white trash

Post by nafod » Sat Aug 04, 2018 5:41 pm

riotboo wrote:
Mon Jul 30, 2018 11:17 pm

struggling to do any longish rides. will be glad when fall gets here.
The heat?
Don’t believe everything you think.

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Re: white light white heat white trash

Post by riotboo » Sun Aug 05, 2018 6:26 pm

Heat/humidity. Even getting out early, I have to push to go longer than an hour or so.

8.4 bike managed 15 miles. trails are a mess due to a week of rain, so stuck to fs roads. last couple of miles were a grind. come to find out my rear tire was going flat. Needed sealant.

8.5 gym
leg circuit x 4; some hip stuff
tbdl
135 x 3 x 3
155 x 3 x 2
175 x 3
185 x 3
205 x 3
singles
225, 235, 245, 255, 265, 245, 225
stretching

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Re: white light white heat white trash

Post by riotboo » Sat Aug 11, 2018 11:24 pm

08.6.18 am
ez bike ride

08.7.18 am
gym
bench
up to 95 x 5
105 x 1 weird pinch in shoulder stopped
ohp 3 x 5 light
plate row x 5 side
fat bar machine row x 10 x 5
pull downs/tris x 10 x 5

pm
ez bike ride

8.8 am bike ez
8.10 am bike gravel/harbison
lunch gym
cable x / pull downs x 10 x 5
db inclines / db shrugs x 10 x 5
naut compound row / machine pres x 6 x 5
bis/tri x 10 x 4

8.11 am bike molly's rock 10 miles
pm gym
machine circuit x 10 x 5
rack pulls below knee x 3 x 8

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Re: white light white heat white trash

Post by riotboo » Mon Aug 13, 2018 9:54 pm

08.12 am bike ez effort
lunch bench speed
70 x 3 x 8
singles 100 x 1 x 3
tris/pulldowns x 10 x 6

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Re: white light white heat white trash

Post by riotboo » Thu Aug 16, 2018 12:15 am

8.13 am bike harbison gravel
8.14 am bike harbison firebreak

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Re: white light white heat white trash

Post by riotboo » Sat Aug 18, 2018 10:58 pm

08.17 garbage upper body workout
08.18 am bike 10 miles palmetto trail
pm gym lower body circuit x 5
Rdls 95 x 3 x 5

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Re: white light white heat white trash

Post by riotboo » Tue Aug 21, 2018 1:23 am

8.19 bike poinsett
8.20 am bench
up to 115 x 1 paused
db inclines 6 x 6
db tri exts x 12 x 6
seated rows w/ spud loops x 10 x 4
face pulls / pull downs x 10 x 4

pm bike ez effort

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Re: white light white heat white trash

Post by riotboo » Tue Aug 21, 2018 10:06 pm

08.21 am
warmup
box squat high
135 x 5 x 2
155 x 5 x 2
165 x 5
185 x 3
195 x 3
205 x 3

tkes/side stepups
leg curl /leg ext

Saw the most fabulous gym geezer in the turf room this am. Watching him between squat sets he:
Threw a short battle rope over a pull up bar, laid on the ground with his feet up and waved the rope around with his arms
Waved the short battle rope around his head walking from one end of the turf room to the other like a bad hg hammer thrower
Waved the battle rope around like rocky balboa getting ready to jump rope. I was really hoping we would try to skip it
Took the 2 small sledge hammers and beat on a tractor tire like the was driving a slave galley with a drum
-- all this with a mini band around his ankles.
When I had to leave to go to work, he was setting something up with the trapbar, and 50 ft of rock climbing rope. I wish I could have stayed to see what he had planned.

Rock on, gym geezer.

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Re: white light white heat white trash

Post by riotboo » Thu Aug 23, 2018 1:09 am

08.22 am
another uninspired upper body workout. my one remaining bi tendon in the left arm was complaining, so
pull downs, rows and abs 6 sets each
should have biked instead.

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Re: white light white heat white trash

Post by riotboo » Fri Aug 24, 2018 4:59 pm

08.23 break in the heat.
lunch 7 mile ride ft congaree trail

08.24 am gym
leg circuit x 5
lunch harbison fire break trail 5 miles

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Re: white light white heat white trash

Post by riotboo » Tue Aug 28, 2018 9:49 pm

08.25 bike 12 miles molly's rock
08.27 am gym bench / back
08.28 am bike 6 miles by congaree river back to hot and humid.

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Re: white light white heat white trash

Post by riotboo » Mon Sep 03, 2018 9:42 pm

09.03
just got back from biking in East Burke VT the last 4 days.
Did my first lift assisted dh run. FUN.
But I am smoked.

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Re: white light white heat white trash

Post by riotboo » Thu Sep 06, 2018 12:12 am

09.04 am gym ez effort bench, stretching
09.05 am gym hip rehab, leg circuit, stretching

banged the hip up a bit with all the biking -- only had one wipeout, but it was pretty good.

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Re: white light white heat white trash

Post by riotboo » Sun Sep 09, 2018 5:02 pm

09.06.18 ez effort bench/back/stretching
09.08 bike 11 miles molly's rock. picked up a used inflatable sup
09.09 bike 6.5 miles palmetto trail. immediately regretted sleeping in once I was on the trail

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Re: white light white heat white trash

Post by riotboo » Tue Sep 11, 2018 11:05 pm

09.10.18
bench light
back 10 sets

09.11.18
leg circuit x 2
box squats
135 x 3 x 8
155 x 3 x 3
tkes
side step ups

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Re: white light white heat white trash

Post by riotboo » Thu Sep 13, 2018 9:32 pm

09.12.18 surprisingly sore from the squats
bench up to 105 x 3
rows, pull downs, facepulls, tris and pallof presses

09.13.18
Rack pull @ 16 inches (?) right at knee
triples and singles working on extending the right hip
leg curls and arm curls

pm short bike ride might be the last one for a few days due to Florence chugging through the state.

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Re: white light white heat white trash

Post by riotboo » Sat Sep 15, 2018 8:24 pm

09.15 so far nothing but rain and some wind ... gym was open

db floor press/ db pull over/ db tris x 10 x 5
cable crossover/ pull downs/ back exts x 10 x 5
mp up to 85 x 3
pushy press 95 x 1 x 3, 100 x 1 x 3
db standing press x 5 x 4

hips stuff

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