IrongarmX | riotboo | Activity https://irongarmx.net/new/members/riotboo/activity/ Activity feed for riotboo. Thu, 16 Apr 2026 13:00:14 +0000 https://buddypress.org/?v=7.3.0 en-US 30 hourly 2 6718b868d2c81008835f6899a1a9de98 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-2152 Fri, 19 Nov 2021 14:00:41 +0000 11.19.21 am
walking

band gms x 10 x 4

12 inch dl
115 x 3 x 2
135 x 3 x 2
155 x 3 x 2

12 in sumo
115 x 3
135 x 3
155 x 1 x 3

db curls
20s x 4 sets

]]> 02119871106e5cd032e292d971d225d2 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-2104 Sat, 13 Nov 2021 15:03:35 +0000 11.13.21 am
walking, band warmup

tbdl
105 x 3 x 2
125 x 3 x 2
145 x 3 x 2
155 x 3 x 2
175 x 3 x 2
185 x 3

DB floor press
20s x 12 x 2
25s x 10 x 2
27.5 x 10 x 2

BB row
95 x 3
105 x 3
115 x 3
125 x 3
115 x 3
105 x 5
95 x 5

FW/waiters walk/ tris
6 sets

]]> d14f46a98369f2c9fcd4059924a9e17e replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-2090 Wed, 10 Nov 2021 14:40:27 +0000 11.10.21
ski erg warmup
tkes, side step downs, bw calf raises

single leg press
x 10 x 5

gg/bg machine x 12 x 4

gms
bar, 65, 70, 75, 80, 85, 90 x 3

RDL
95, 105, 115, 135, 135 x 3

band assisted “reverse nordic curls”
x 6 x 3

]]> 10d62ca726206f206b573fb906e1af9f replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-2073 Mon, 08 Nov 2021 14:33:45 +0000 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

]]> 5ef83f231acc30533f27c2b2bb7df0f3 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-2053 Thu, 04 Nov 2021 13:13:56 +0000 11.04.21 am
cold and rainy this am
left knee a little stiff
walking, db kb swings, bw sq

TBDL
105 x 3 x 2
125 x 3 x 2
145 x 3 x 2
155 x 3 x 2
175, 195, 215, 225, 245, 205, 175 x 1

RDL
95, 100, 105, 110, 115 x 3

BG machine x 12 x 4

Leg press x 12 x 4

]]> 46aceebdb6dcb2e6899a39b09bfe1041 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-2041 Tue, 02 Nov 2021 17:54:15 +0000 11.01.21 lunchtime ride at harbison 5.15 miles

11.02.21 am
walking band warmup
OHP
bar x 5
65 x 1,2,3,1,2,3
70 x 1,2,3

SG shrug
85 x 10
95 x 10
105 x 10 add straps
115 x 10
120 x 10

CG row/tri push down
x 10/10 x 5

pull down/dip machine
x10/10 x 5

abs/db raise
4 sets

]]> 520d49b0d17f5c22bc412c082d8ca7c6 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1995 Thu, 21 Oct 2021 12:31:54 +0000 10.19.21 am
walking
bw sq, roatators

bb row
bar x 5
65 x 5 x 2
70 x 5
75 x 5
work sets
80 x 5
85 x 5
90 x 5
95 x 5
100 x 5
105 x 5

shrugs
85 x 10 x 3

Bench
bar x 3
65 x 3 x 2
70 x 3 x 6
85 x 3
95, 100, 105 x 1

rope tris/facepulls
10/10 x 5

]]> 79070fca8b0abdcf6202d1e636454699 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1968 Sat, 16 Oct 2021 13:39:52 +0000 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

]]> a93a6f7dcc2957a9d6d79b12ea6c2c24 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1952 Thu, 14 Oct 2021 12:12:49 +0000 10.14.21 am
walking
dbl kb swing/ohp warmup x 4

hang pc
65 x 3
70 x 3 x 2
75 x 3 x 2

floor press
65 x 5
70 x 5 x 2
75 x 5 x 2
80 x 3 x 2
85 x 3

Pull downs / straight arm pull downs/ cable tris
x 10/10/10 x 4

kb rack carries
20s x 4 trips

]]> dc9d6f6c8f8f5eec4691bc0847056991 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1951 Wed, 13 Oct 2021 22:18:32 +0000 10.13.21 am
biked harbison 5.79 miles
def feeling it after leg day

]]> 54652463a891ed0860e9180b1671b938 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1946 Tue, 12 Oct 2021 12:12:18 +0000 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

]]> 6aa6ace620fb9e1ad508db5adeb7f2ee replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1917 Mon, 04 Oct 2021 16:15:50 +0000 09.03.21
am bike Palmetto trail
pm walked saluda shoals

09.04.21
am biked Harbison 5 miles
biked today because rain is on the way for the rest of the week.

]]> 0e46661a5a5a859e1607e57042099e71 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1913 Sat, 02 Oct 2021 22:54:08 +0000 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

]]> 29ab4bd54336255cec57b24e7a6273ff replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1912 Sat, 02 Oct 2021 22:50:54 +0000 10.01.21 am
ez bike ride

]]> 45d8d8d70158a148ea0feddff701c105 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1899 Thu, 30 Sep 2021 19:25:18 +0000 09.30.21 am

walking

kb swings 12 x 10 x 3

heel elevated sq
bar x 3
95 x 3 x 6

RDL
95 x 3 x 3
105 x 3 x 2

heel step downs
5 sets

bw lunges/ prowler
4 sets/ trips

road house
5 sets

]]> b5e4c1df11f40a473c2194026e102311 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1898 Thu, 30 Sep 2021 19:24:35 +0000 09.29.21 am
biked harbison 5.3 miles slow

]]> 54fab9c8da287a8ebb943d464fcb9a73 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1897 Thu, 30 Sep 2021 19:23:56 +0000 09.28.21
walked bw sq

BB row
bar, 65, 75, 85, 95, 105 x 5

BB shrug
105, 115, 125, 135, 145 x 10

Dip machine/pulldowns
10/10 x 5

bb bench
65 x 3 x 4
70 x 3 x 4
85, 90, 95 x 3

Tris
x 10 x 5

]]> 017124b54766cb3e39be77209059a6e3 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1896 Thu, 30 Sep 2021 19:23:16 +0000 09.24.21
biked 4.34 miles

]]> f0b3b35eaded3b736da4f26ba56f80fe replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1860 Thu, 23 Sep 2021 12:27:08 +0000 09.22.21 am
spin bike 48 mins

09.23.21 am
walking

Leg press
x 12 x 4

RDL
65 x 5 x 2
85 x 5
95 x 5
105 x 5

Feet elvated goblet sq
bw x 5
10 x 5
15 x 5 x 2
25 x 5

TBDL
75 x 3
125 x 3
135 x 3
145 x 3
155 x 3
175 x 1, 2

bw lunges/db curls
4 super sets

]]> f3d39bd167cc53a6da0d4b7773c9793b replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1854 Tue, 21 Sep 2021 17:51:18 +0000 09.21.21 am

walking
dip machine x 12 x 5

db inclines
15s x 12 x 2
20s x 10 x 2
25s x 10
30s x 5

bb shrugs/rolling tris
95/5s x 12 x 2
115/10s x 10 x 2
135/15s x 10

pull downs/fly machine
x 10/10 x 5

face pulls/rope tris
x 12/10 x 5

]]> 223a69b2fdbfe60c3f96cfcdacba2e72 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1843 Mon, 20 Sep 2021 13:56:55 +0000 09.18.21 am
walking
18 in dl
135 x 3 x 5
185 x 3
205 x 1
225 x 1
235 x 1
245 x 1
255 x 1 x 3
275 x 1

OHP
bar x 3
65 x 3 x 3
85 x 1 x 3
90 x 1 x 3

band tris/rotators
x 10/10 x 4

pulldowns
10, 12, 10

]]> d83b51b47569e57444ab209be326cc73 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1842 Mon, 20 Sep 2021 13:56:04 +0000 09.17.14 biked 14 miles

]]> 851e24890b8542c26a428526c1cc6d08 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1830 Thu, 16 Sep 2021 12:36:43 +0000 09.15.21
biked saluda shoals

09.16.21 am
walking

single leg press
x 8 x 5
leg press
x 20

leg ext
x 10 x 4
drop set
10, 6, 6

RDL/ heel elevated goblet sq
65/bw x 5 x 2
85/10 x 5 x 2
90/15 x 5

SG high pull
65 x 3 x 2
70 x 3
75 x 3
80 x 3

walking lunges
3 sets

]]> cc6235d10ddbea1e7d996ea36630a5f1 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1822 Wed, 15 Sep 2021 15:25:56 +0000 09.13.21 am
biked harbison 5 miles

09.14.21
walking

BB row
bar x 5
65 x 5 x 2
85 x 5 x 2
95 x 5
105 x 5

bb shrug
95 x 10 x 2
105 x 10 x 3

dip machine/ohp machine
x 10/10 x 5

DE bench
65 x 3 x 4
70 x 3 x 4
85, 95, 100 x 1

DB row
25 x 5 x 4
35 x 5

cable Tris
x 10 x 4

]]> 30820e57014f3a8bc5d22ccb156ef484 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1811 Mon, 13 Sep 2021 17:19:58 +0000 09.12.21 am
biked 7 miles saluda shoals

pm
walking

16 in DL
115 x 3 x 2
135 x 3 x 2
155 x 3
165 x 3 add straps
185 x 3
205 x 1
215 x 1
225 x 1
235 x 1
245 x 1
250 x 1

MP
bar x 5
65 x 3 x 2
70 x 3 x 2
75 x 3 x 2
80 x 3

KB FW
4 trips

09.14.21 am
biked harbison 5 miles

]]> 8b81e718b3c57ebad223ae3574aba5dd replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1776 Thu, 09 Sep 2021 18:10:38 +0000 09.09.21 am
walking

TBDL
115 x 3, 4, 5
125 x 3, 4, 5
135 x 3, 4, 5
145 x 3

single leg press
x 3 x 6 each side slow and controlled

RDL
95 x 3 x 2
105 x 3 x 2
115 x 3

db curls / wall sits / tkes
5 sets

]]> c44504d2bce40cc2bc20f09ec41e5a8c replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1768 Wed, 08 Sep 2021 14:10:21 +0000 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

]]> ea903ae1065a4e8fc03fb2be8dbeeba0 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1736 Fri, 03 Sep 2021 20:20:26 +0000 09.03.21 am
bike ride 60 degrees!

]]> ef6eb21f554417b12b7c08115fe0dc21 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1725 Thu, 02 Sep 2021 12:18:17 +0000 09.01.21

spin bike 5 mins wup
int 2 hard 1 min ez x 5
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

]]> 0c698fd5f05c8231ccfc5114cfa86842 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1711 Tue, 31 Aug 2021 12:31:11 +0000 08.30.21 spin bike 50 mins

08.31.21
walking

dip machine x 10 x 5
seated row x 10 x 5

BB row/ floor press
65 x 5 x 2
70 x 5 x 2
75 x 5 x 2

pull downs x 10 x 5

wall sits/ road house x 5

]]> 4c728824407760b7f1bdd250262303cc replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1699 Mon, 30 Aug 2021 14:27:41 +0000 08.29.21 pm
walking
single leg press/leg press
x 5/10 x 5

fs
bar x 3
65 x 3 x 2
70 x 3
75 x 3
80 x 2
85 x 1
90 x 1

OHP
65 x 3 x 4

push press
85 x 1 x 3
95 x 1 x 3

db curls/pulldowns
x 10 x 3

]]> e242ef09e47b84195793d7ea616ba6c6 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1657 Thu, 26 Aug 2021 14:32:11 +0000 08.26.21
am
walking

DL 13 inch
115 x 3 x 3
135 x 3 x 2
155 x 3
165 x 3 add straps
185 x 2
205 x 1
215 x 1
225 x 1
235 x 1

db shrugs / curls / ohs
20s x 3 sets
25s x 3 sets

kb fw
25s, 35s, 45s

]]> 954d6ba3c07876bd261ffa6cf95aeac8 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1635 Wed, 25 Aug 2021 12:26:01 +0000 08.25.21 am
biked 5.89 miles heat/humidity not bad at all

]]> f462240f5abdae4926dcda2b104ed313 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1626 Tue, 24 Aug 2021 18:55:08 +0000 08.24.21 am

walking

BB rows
bar x 5
65 x 5 x 2
85 x 5 x 2
95 x 5, 3

SG RDL/Shrug
95 x 3 x 2
105 x 3 x 2
115 x 3 x 2
125 x 3 x 2

Flye machine/rope tris
x 10 x 5

DB lateral/oh
x 10 x 5

Band pull aparts/band curls/band tris
5 giant sets

]]> 5a465ec3cb15261699ab2b3cff9d8b43 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1615 Mon, 23 Aug 2021 22:29:01 +0000 08.23.21 am
biked 5.5 miles

lunch
walking

]]> 9a1d1ece47b99b3a23e86ab29767968d replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1604 Sun, 22 Aug 2021 18:27:21 +0000 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
65 x 3 x 8
75, 80, 85 x 1

fw/ww with dbs/bw lunges
4 giant sets

]]> 47b9febb18de3b28f65b14f0df7cea40 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1579 Thu, 19 Aug 2021 13:52:48 +0000 08.19.21 am
walking

high box sq
bar, 95, 95, 115, 115, 135 x 5

RDL
95, 95, 95, 115, 115 x 3

BW lunges x 10 x 5

Leg ext x 10 x 4

single leg press x 10 x 4 each

db shrugs/curls 20s x 10 x 4

]]> b6152a178d19790164127243d03df1e2 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1565 Wed, 18 Aug 2021 13:51:58 +0000 08.18.21 am
biked 6 miles saluda shoals — steamy

]]> 48d506dfa8b1c3f467ad2a16483d7389 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1560 Tue, 17 Aug 2021 14:19:02 +0000 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

]]> 74f68fd00cd61c3391c6d9164183354f replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1548 Sun, 15 Aug 2021 20:52:08 +0000 08.15.21 bike 6 miles rain on the way
pm gym

walking
18 in dl
135 x 3 x2
155 x 3
175 x 3
185 x 3
205 x 3 add straps
225, 235, 245, 255, 265, 275 x 1

machine dip 5 sets
machine ohp 5 sets

]]> 7f06441dcb2407e3f9659a02bab41fa1 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1547 Sun, 15 Aug 2021 20:49:50 +0000 08.14.21 am walking
pm spin bike

]]> 003817ab6119ddbb681d6215ef219526 replied to the topic Monkey Feet! in the forum Trooper's Training Forum - In memory of Col. James "Jim" R Tirey, USA https://irongarmx.net/new/forums/topic/monkey-feet/#post-1480 Thu, 12 Aug 2021 13:16:36 +0000 I’m honestly surprised you don’t have a pair of vintage iron boots, fc.

]]> aa58a75b8900266216b16aaf4c111739 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1479 Thu, 12 Aug 2021 13:12:26 +0000 08.11.21 am ez bike ride. my quads are sore (from the lunges?)

08.12.21 am
walking

kb floor press
15s x 10 x 2
20s x 10 x 3

kb row/ snatch
20s x 8/3 x 3

machine flyes/pull downs
x 10 x 5

bench machine || grip / tris
x 8 x 4

band pull aparts/ road house
x 3 giant sets

ab wheel

]]> 995e9f0d88d7063491779c10559bd89b replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1372 Tue, 10 Aug 2021 13:06:40 +0000 08.08.21 spin biking
08.09.21 spin biking (hot and humid again)

08.10.21 am
walking

box sq
95 x 3, 4, 5
115 x 3, 4, 5
135 x 3
155 x 3
165 x 3
remove box
95 x 3

SG RDL
95 x 3 x 4
115 x 3

walking lunges/db curls/db rdls
4 sets each

]]> 0e3bb0a9c3143d2ebf74b926b35883b0 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1317 Sat, 07 Aug 2021 13:37:25 +0000 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

]]> f14335287115f1ccdb8430f7b5e16a3c replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1288 Thu, 05 Aug 2021 18:30:55 +0000 08.05.21 am
walking

db bench/shrug
20 x 12 x 3
25s x 10 x 2

db pullover/ tri pump
25 x 8 x 4

flye/pulldown
x 10 x 4

seated row/ dip machine
x 10 x 4

db roadhouse x 10 x 3

]]> 27641be19c27f5726208d5060506b9e1 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1287 Thu, 05 Aug 2021 18:30:30 +0000 08.04.21 am bread from the heat 68 this am

biked 10 miles

]]> 02c225a1671acf52e13e331df211e3ec replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1252 Tue, 03 Aug 2021 12:45:23 +0000 08.03

walking

 

leg ext x 10 x 4

leg curls x 10 x 4

 

box sq

95, 105, 115, 125, 135 x 5

145, 145 x 3

 

gm

65, 70, 75, 80, 85 x 3

 

walking lunges/ wall sits / calves/ ab wheel

]]> 828e367e5bd7cc1b2854f7f97e552c7d replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1214 Sun, 01 Aug 2021 16:52:49 +0000 08.01.21 am

walking
15 in dl
135 x 3 x 3
155 x 3
175 x 3
185 x 3 x 2 add straps
205 x 1
215 x 1
225 x 1
235 x 1 x 3

ohp
bar x 3
55 x 3
65 x 3
75 x 3
85 x 1 x 3

fw with kbs
12s, 16s, 20s, 24s

ab wheel

]]> 81b4dbf11494b63fb608a94196f91596 replied to the topic The Fat and the Furious in the forum Training Journals Post your training journals here if you like. https://irongarmx.net/new/forums/topic/gouge-away/#post-1213 Sun, 01 Aug 2021 16:50:14 +0000 07.30.21 am
biked 6.5 miles

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