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Forums › Training Journals Post your training journals here if you like. › The Fat and the Furious
05.20.21 bike
05.21.21 bike
05.22.21 am up early with work issue
walk warmup
14 in dl doh
115 x 3 x 3
135 x 3 x 3
155 x 3 x 2
add straps
185 x 1 x 3
205 x 1 x 3
185 x 1
115 x 3
OHP
65 x 3 x 3
70 x 3 x 5
abs/db curls/gg-bg machines 3 sets each
05.25 am bike 11 miles
05.26 am
warmup walking
hang clean/RDL
65 x 3 x 2
75 x 3 x 3
RDL only
95 x 3
box sq
95 x 5 x 2
115 x 5 x 2
125 x 5
135 x 5
145 x 5
45 degree leg press
x 15 x 4
wall sits/ core/ calves/ roadhouse
4 sets each
05.29.21
walk warmup
14 in dl
115 x 3 x 3
135 x 3 x 2
155 x 3
165 x 3
add straps
185 x 3
205 x 1
225 x 1 x 3
235 x 1
185 x 1
115 x 3
OHP
65 x 3 x 3
70 x 3 x 5
KB fw/rack carries x 5 trips
pull downs/ db shrugss/db curls x 5 sets
then quick ride @ harbison before the heat/crowds got to be too much 5.5 miles
05.30.21 am ride saluda shoals 7.25 miles
05.30.21 pm brickhouse gym
walk warmup
naut vert press
50 x 10
70 x 10 x 4
naut pull downs
70 x 10 x 2
90 x 10 x 4
back ext/gg/bg
x 12 x 4
db bench low incline
20s x 10 x 2
25s x 10 x 2
30s x 8
db tris
10s x 10 x 4
seated row /straps
60, 75, 75, 90, 105 x 8
fat bar push downs
40 x 10 x 4
naut abs 3 sets
05.31.21 am ride@ saluda shoals 7.25 miles
pm walked 35 mins
06.04.21 walked
06.05.21 biked 15 miles humid
06.06.21 pm
walked 20 mins
ski erg 30 mins 4k
abs
06.07.21 am
walking warmup
ohp
45, 65, 65, 75, 75 x3
85 x 1 x 3
95 x 1
75, 65 x 3
bb row/ shrug
65, 65, 75, 75, 85, 85 x 5/10
dip machine/ pull downs x 10 x 4
band pull aparts/ band tris x 15/10 x 5
06.08.21
am spin bike 42 mins
pm walk 36 mins
06.09.21 am
walking
leg press
x 10 x 5
free sq
bar x 3
95 x 3 x 3
100 x 3 x 3
105 x 3 x 2
RDL
95 x 3 x 5
wall sits/ db rdls / db curls x 5
leg exts
x 15, 12, 10, 8, 20
weather is…tropical. really killing my desire to ride outside. plus everything is slop right now
06.12.21 am
ez lsd bike ride 15.8 miles 2.1 hours palmetto trail
06.13.21 am
ez bike saluda shoal 6 miles
gym
18 in dl
135 x 3 x 3
155 x 3 x 2
175 x 3
195 x 3
+ straps
215 x 3
225, 245, 265, 275 x 1
ohp
65 x 3 x 4
70 x 3 x 3
push press
85, 90, 95 x 1
kb fw
35s x 5 trips
bis, tris, side stepdowns 5 sets
06.19.21
am biking
pm
walking
box sq
95 x 5 x 2
115 x 5 x 2
135 x 5
155, 165, 175 x 3
ohp
65 x 3 x 4
75 x 3 x 4
85 x 3
pull dows x 10 x 4
06.20.21 am
spin bike 1 hour (rain/storms)
06.21.21 am
walking
db bench low incline
20s x 12 x 2
25s x 10 x 2
30s x 8 x 2
35s x 6
db shrugs
30s x 10 x 5
db flyes/ tris
10s x 10/10 x 5
seated row x 10 x 5
pulldowns x 10 x 5
rope tris x 10 x 5
ab wheel
07.15.21 am
box sq
bar x 5
95 x 5 x 2
105 x 5
115 x 5
125 x 5
135 x 3 x 2
145 x 3
BB gm
bar x 5
65 x 5 x 2
75 x 3 x 2
85 x 3 x 2
walking lunges / heel elevated bw sqs/ db curls
x 10/5/10 x 5
08.06.21 am rain
spin bike 42 mins
08.07.21 am
walking
16 in DL
115 x 3
135 x 3
155 x 3
165 x 3
185 x 3 + straps
205 x 1
215 x 1
225 x 1
235 x 1
245 x 1
DL from floor
115 x 3 x 2
125 x 3
135 x 3
145 x 3
OHP
bar x 3
65 x 3 x 2
push press
75 x 3 x 2
85 x 1
90 x 1
95 x 1
db curls/ waiters walks
5 sets
08.16.21 am biked 6 miles before the rain
08.17.21 am
walking
heel elevated sq bw x 5, 6, 7, 5
BB Row
bar, 65, 65, 75, 75, 85 x 5
95, 95 x 3
105 x 3
SG shrug
95 x 10, 5
115 x 5, 5
125 x 5
OHP
bar x 3
65, 65 x 3
75, 75, 75 x 3
85 x 1 x 3
Face pulls/ rope tris
6 sets
Lunch
KB swings 20 mins
08.21 spin bike 1 hour. rain.
08.22,21 am biked 5.5 miles between rain showers
pm
Brickhouse gym students are back.
box sq DE
95 x 3 x 8
115, 125, 135 x 1
bench de
65 x 3 x 8
75, 80, 85 x 1
fw/ww with dbs/bw lunges
4 giant sets
09.01.21
spin bike 5 mins wup
int 2 hard 1 min ez x 6
cool down 5 mins
9.02.21 am
walking
heel elevated bw sqs/ db laterals 5 sets
band pull aparts/ tris 5 sets
12 dl
95 x 3 x 3
115 x 3
135 x 3
155 x 3
165 x 3 + straps
185, 205, 215 x 1
OHP
65 x 3 x 3
75 x 3 x 2
80 x 3
prowler 5 trips 3 low/ 2 high
09.5.21 biked palmetto trail am
09.06.21 biked sumter forest
09.07.21 terrible insomnia napped on the couch during lunch couldn’t get motivated for anything
09.08.21
walking
DE bench
bar x 3
65 x 3 x 8
singles
75, 85, 95
pulldowns/flye machine
x 10 x 5
face pulls / rope tris
x 10 x 5
db tris/ band pull aparts
x 10/15 x 5
10.02.21 am
bike ride molly’s rock 7 miles
pm
walking
12 in dl
115 x 3 x 2
135 x 3
155 x 3
165 x 3
185 x 1 add straps
205 x 1
215 x 1
225 x 1
235 x 1
185 x 1
115 x 3
ohp from rack
bar x 3
85 x 3 x 2
70 x 3 x 2
75 x 3
80 x 1, 2
85 x 1
kb fw
6 trips
10.09.21 biked sumter forest 11 miles
10.12.21 am
walking
dbl kb swings/ db kb presss warm up
TBDL
125 x 3 x 2
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
185, 190, 195 x 1
RDL
95 x 3 x 2
105 x 3 x 2
115 x 3 x 2
125 x 3 x 2
135 x 3
Heel elevated goblet sq
bw x 5
20 x 5 x 2
25 x 5 x 2
waiters walks/bw lunges
x 3 trips each
10.15 bike ride harbison 5 miles
10.16,21 am walking
18 in dl
115 x 5 x 2
165 x 3
185 x 3
+ straps
215 x 3
235 x 3
255, 275, 285 x 1
dl from floor
115 x 3
135 x 3
155 x 3
OHP
bar x 3
65 x 3 x 2
70 x 3 x 2
75 x 3
push press
80, 85, 90,95, 100, 105 x 1
kb fw
16s x 4 trips
side step downs
6 sets
11.07.21 biked 14 miles palmetto trail perfect fall day
11.08.21 am
walking, band warmup, bw sq
ohp
bar x 5
65 x 1, 2, 3
70 x 1, 2, 3
75 x 1, 2, 3
80 x 1 x 3
65 x 3
BB shrug
95, 115, 135, 145, 155 x 10
db bench/ db tri
25s/ 25 x 10/10
30s/30 x 8/10 x 2
35s/30 x 6/10
db laterals/ pull downs/ tri push downs
x 10/10/10 x 4