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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

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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

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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

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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

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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

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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

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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

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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

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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

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10.13.21 am
biked harbison 5.79 miles
def feeling it after leg day

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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

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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.

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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

• This reply was modified 3 years, 4 months ago by
  riotboo .

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10.01.21 am
ez bike ride

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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

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09.29.21 am
biked harbison 5.3 miles slow

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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

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09.24.21
biked 4.34 miles

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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

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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

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