IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
It is currently Thu Apr 25, 2019 5:58 am

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PostPosted: Thu Mar 21, 2019 10:39 pm 
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Gunny
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Posts: 938
03.21 am week went sideways again
gym
treadmill/bw squats wup

tbdl x 3 x 5 then 1 x 15
tkes, band curls, band tris x 12 x 6
exts/curls x 10 x 3

hopefully quiet night tonight


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PostPosted: Mon Mar 25, 2019 11:40 pm 
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Gunny
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Posts: 938
03.22.19
club bell warmup

db bench 10 x 3, 5 x 3
cable row w/ spud handles x 10 x 5
pull downs x 10 x 5
machine press x 6 x 5
viking press x 5 x 5
band pull a parts x 15 x 5

03.23.19 bike buncombe. trails dry, but in bad shape from horses and winter neglect. 11 miles. shoulders sore
03.24.19 bike Mollys rock 6 miles

03.25 am
leg press x 15 x 5
single leg press x 5 x 5 ea
gg/bg machine 50 reps
leg exts/leg curls x 10 x 5
abs
lunch ez spin 35 mins


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PostPosted: Thu Mar 28, 2019 11:47 pm 
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Gunny
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Posts: 938
03.26.19 am
treadmill / bw squat warmup
ohp light x 3 x 12
band tris/ band bis/band rows x 15 x 6
abs

03.27.19 am
treadmill bw squat warmup
rack pulls @ 18 inches x 3 x 10
shrugs x 6 x 6
tkes x 12 x 5
leg curls/ leg exts x 10 x 5

03.28.19 am
db bench x 10 x 3, x 5 x 2
db tris x 10 x 5
naut pull downs x x 10 x 5
fat bar cable rows x 10 x 5
rope tris x 10 x 5
db rows x 6 x 6
abs

pm ez bike ride 40 mins


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PostPosted: Mon Apr 01, 2019 1:15 pm 
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Gunny
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Posts: 938
03.29 am
bench up to 95 x 5, 115 x 1
tris 4 sets, bis 4 sets abs
pm bike harbison 5 miles

03.31
bike palmetto trail 6 miles


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PostPosted: Fri Apr 05, 2019 9:55 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 938
04.03 am
box squats
pm
ez bike ride

04.04 am
back
pm
bike ride

04.05 am
18 in rack pulls
up to 305 x 1 not great but not horrible
leg curs
calf raises


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PostPosted: Sun Apr 07, 2019 8:28 pm 
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Gunny
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Posts: 938
04.07
bike ride whitemire/enoree section of palmetto trail
11.6 miles


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PostPosted: Wed Apr 10, 2019 12:08 am 
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Gunny
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Posts: 938
04.08 am
treadmill bw squats

bench 65 x 3 x 5
75 x 3 x 5

band rows, band tris, band curls x 10 x 4
cable x overs/pulldowns x 10 x 4

04.09am
treadmill
leg circuit x 5

pm bike palmetto trail 6 miles


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PostPosted: Thu Apr 11, 2019 12:26 am 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 938
04.10 am
working around what hurts
treadmill
single are rows / pallof presses x 10 x 4
naut pulldowns x 10 x 4
fat bar rows x 10 x 5
naut pull overs x 10 x 4
tris x 10 x 8


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PostPosted: Sun Apr 14, 2019 11:22 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 938
04.12 am
treadmill
box sq light x 3 x 10
tkes, leg curls, bis, tris

pm ez bike ride by the river

04.12 too wet for trails
sumter forest service gravel 12 miles, at least a good bit of climbing

04.14
palmetto trail 6 miles


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PostPosted: Thu Apr 18, 2019 5:55 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 938
04.16 am
bench/back
bis/tris
abs

04.17 am
leg circuit
gms 5 x 5
pm ez bike

04.18 am
treadmill/bw squats
naut pullover/chest fly x 10 x 5
land mine press 5 x 5 each arm
wg bench (light) x 3 x 8
db rows/band rows/ band bis/tris x 10 x 5

lunch bike ride @ harbison 6 miles


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PostPosted: Sat Apr 20, 2019 9:14 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 938
04.20
storms last night. drizzle and chilly today
gym
treadmill
bw box squat 5 x 5

platform dl bar just below knee
135 x 3 x 3
225 x 1 x 2 not feeling it today

naut leg press
single x 5 / both x 10 x 5
leg ext /leg curl/calves x 10 x 5

ab wheel/back ext x 5 x 4


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PostPosted: Mon Apr 22, 2019 11:46 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 938
04.22 am
treadmill
bench 5 x 5 then
110 x 1 x 3

db shrugs x 10 x 5
db inclines x 10 x 5
naut pulldowns x 10 x 4
naut ohp x 10 x 4
naut rows x `0 x 4
tris x 10 x 4

pm
bike at harbison...traffic sucked almost bailed...glad I didn't! 6 miles


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PostPosted: Tue Apr 23, 2019 10:14 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 938
04.23 lunch
treadmill
box squat
135 x 5 lowered box
135 x 3 x 3
145 x 3 x 2
155 x 3 x 2
175 x 3
185 x 3
135 x 5

tkes, band curls , band tris, calves
5 giant sets

leg curl, leg ext, gg, bg
1 giant set


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PostPosted: Wed Apr 24, 2019 10:34 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 938
04.24 am
treadmill/bands/club bell

MP
triples then 90 x 1
fat bar row/rope curls/rope shrugs x 10 x 5
tris/db oh /db front raise x 10 x 5

pm harbison 6 miles


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