Its hard to be a saint in the city

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: Its hard to be a saint in the city

Post by riotboo » Wed Apr 06, 2016 9:17 pm

Monday gym
DB bench neutral grip
20s x 10 x 3
25s x 5 x 3
30s x 5 x 2

Standing dB press
15s x 5 x 3
20s x 5 x 4

Back 100 reps
Gg/bg 60 reps

Aikido pm

Tuesday lunch bike ride

Wed lunch meh workout

Warmup
Treadmill
Back exts x 20
kb swings x 10

Tried a pc elbow complained, no straps in bag, so onto other stuff

Single leg press
5 x 10

Leg curl
6 x 6

Gg/ bg
60 reps

Fs
Up to 115 x 1

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Re: Its hard to be a saint in the city

Post by riotboo » Fri Apr 08, 2016 11:11 pm

Friday am yoga
pm bike ride

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Re: Its hard to be a saint in the city

Post by riotboo » Sat Apr 09, 2016 3:02 pm

Sat am yoga

then gym
treadmill

TBDL
135 x 3 x 5
185 x 3 x 3
205 x 3
singles
225, 235, 245, 225, 225
165 x 3 x 3

chest 100 reps
gg/bg 90 reps

start back grappling next week. Things feel good with the break/yoga.

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Re: Its hard to be a saint in the city

Post by riotboo » Tue Apr 12, 2016 1:03 am

Monday lunch 4.11 bike ride
pm aikido

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Re: Its hard to be a saint in the city

Post by riotboo » Wed Apr 13, 2016 1:22 am

Tuesday lunch
back took forever to loosen up
treadmill
naut back exts x 30
gg/bg x 40
low box sq bw x 10 x 4
stretching

db bench palms in
20s x 8
25s x 8 x 3

close grip bench
up to 95 x 3

mini band pull aparts
20 x 4

fat bar row
x 10 x 5

pull downs
x 10 x 5

cable x overs
x 10 x 5

road house
4 sets

pm bjj no rolling easing back into it

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Re: Its hard to be a saint in the city

Post by riotboo » Thu Apr 14, 2016 12:31 am

Tuesday night...horrible sleep. awake until 2, then when a fell asleep, I dreamed I had insomnia. up at 6

wed lunch phoned in
treadmill
gg/bg 45 reps
leg ext /leg curl super set x 10 x 4
naut abs x 10 x 4

naut single leg press x 5 x 5
both legs 5 x 10

front squat
up to 120 x 1

stretching

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Re: Its hard to be a saint in the city

Post by riotboo » Fri Apr 15, 2016 10:10 pm

4.15 bike ride at DuPont state forest

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Re: Its hard to be a saint in the city

Post by riotboo » Tue Apr 19, 2016 1:16 am

4.16 sat am bjj / gym
4.17 sun am bike / bjj

4.18
lunch
bench
65 x 3 x 2
75 x 3 x 2
85 x 3
95 x 3
105 x 3
115 x 3

false grip standing press
55 x 5
65 x 3
65 x 3
75 x 3
85 x 3

back
80 reps

kb swings
60 reps

neutral grip db inclines
15s x 5
20s x 5 x 2
25s x 5 x 2

stretching/abs

pm aikido

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Re: Its hard to be a saint in the city

Post by riotboo » Thu Apr 21, 2016 12:50 am

Tuesday lunch bike ride
4.20

lunch
treadmill
gg/bg x 60
leg exts x 30
abs x 20

pc with straps...tried a few @ 95, pull was fine, catch not so much
switched to sg high pull

sg pull + 3 rdls
95 x 1 + 3 x 3
105 x 1 + 3 x 5
115 x 1 + 1 rdl x 5

assisted dips
6 x 6

straight arm pull downs
10 x 6

stretching...felt good to do something more dynamic

later
bjj...positional rolling x 5' x 4
holiday bowl

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Re: Its hard to be a saint in the city

Post by riotboo » Sat Apr 23, 2016 11:13 pm

4.21 lunch ez bike ride
pm bjj

4.22
gg/bg x 50
leg exts x 40
bw squats x 10

rdl
95 x 3 x 3
105 x 3 x 2
120 x 3 x 2

front squat
bar x 3
65 x 3
85 x 3
95 x 1
105 x 1
115 x 1
125 x 1
105 x 1 x 3

db bench palms in
20s x 6 x 4
25s x 6 x 3
30s x 6 x 2

Viking press light
6 x 6

db tris
60 reps

machine chest and shoulders
100 reps

abs
45 reps

4.23
am bjj
pm bike short hill grind 40 mins

rum and cokes

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Re: Its hard to be a saint in the city

Post by riotboo » Thu Apr 28, 2016 1:18 am

4.24 bjj and bike
4.26 bike
4.27 bjj

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Re: Its hard to be a saint in the city

Post by riotboo » Fri Apr 29, 2016 1:32 am

Thursday
gym short on time at lunch
bench up to 115 x 1 x 3...shoulder felt...pinchy? played with grips. First one was usually ok, reps sucked
db bench 20 reps
db curls 30 reps
tris 30 reps
back 72 reps
abs 20 reps

pm bjj class only. crowded.

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Re: Its hard to be a saint in the city

Post by riotboo » Sat Apr 30, 2016 5:16 pm

sat am
gym
treadmill wup

fs
up to 135 x 1
then 115 x 2 x 3

leg exts 4 sets
leg curls 4 sets

chest 80 reps
back 80 reps
abs 50 reps
bis 50s reps

stretching

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Re: Its hard to be a saint in the city

Post by riotboo » Sun May 01, 2016 7:05 pm

sunday
yoga / bjj

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Re: Its hard to be a saint in the city

Post by riotboo » Tue May 03, 2016 1:11 am

Monday lunch
mp up to 90 x 1
rows 50 reps
shrugs 50 reps
curls 40 reps
abs 40 reps

pm
aikido

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Re: Its hard to be a saint in the city

Post by riotboo » Wed May 04, 2016 10:11 pm

Tuesday bjj
wed lunch
gg/bg x 45

incline bench dbs neutral
20s x 10 x 3
25s x 6 x 3
20s x 10

face pulls
x 10 x 5

sg pulls
95 x 3 x 2
105 x 3 x 2
115 x 3
125 x 1 x 2

Viking press
x 6 x 6

abs/tris

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Re: Its hard to be a saint in the city

Post by riotboo » Sat May 07, 2016 6:24 pm

Sat am

stretched a good bit before class
bjj
rolled 10' with a fat white belt who went ham on my elbow. peace out after that

gym
fs
up to 145 x 1

leg curls
50 reps

pull downs
70 reps

chest
70 reps

gg/bg
50 reps

abs
40 reps

meh. felt trashy.

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Re: Its hard to be a saint in the city

Post by riotboo » Sun May 08, 2016 7:07 pm

sunday
bike ride
yoga

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Re: Its hard to be a saint in the city

Post by riotboo » Tue May 10, 2016 9:17 pm

05.09 Monday am bike
pm aikido

05.10 Tuesday am gym
bench up to 120 x 1
DLs 135 x 3 x 6 going to have sneak the weights up slowly
assisted dips 6 x 6
abs x 12 x 4
roadhouse a couple sets.

not a lot of time 30 mins?; most important thing is the time switch. hopefully will feel normal again soon.

pm bjj

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Re: Its hard to be a saint in the city

Post by riotboo » Fri May 13, 2016 12:58 am

Thursday am
giant set x 4
leg ext x 10, leg curl x 10, gg/bg x 15/ db sldls x 6
leg pres x 20 x 4

db inclines neutral grip x 10 x 5
fat bar rows x 12 x 5

machine bench x 10 x 4
machine shrug x 10 x 4
abs x 20

pm bjj no rolling...tired.

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Re: Its hard to be a saint in the city

Post by riotboo » Sat May 14, 2016 6:28 pm

05.13
am bike ride

5.14
am bjj
rolled 10' afterwards

gym
bw squat to box x 10 x 5

tbdl
135 x 3 x 2
185 x 3 x 2
225 x 3
245 x 3
265 x 1
245 x 1
225 x 3
135 x 3

db inclines
x 10 x 5

assisted dips
x 5 x 7

iso row
x 10 x 4

abs x 50

roadhouse x 5 sets

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Re: Its hard to be a saint in the city

Post by riotboo » Wed May 18, 2016 10:11 pm

Monday pm aikido

Tues am bike

Wed am gym
Fs up to 125 x 1 x 3
Chest 100 reps
Back 100 reps
Abs 50 reps

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Re: Its hard to be a saint in the city

Post by riotboo » Sat May 28, 2016 3:11 pm

sat am
bw box squat low 6 x 6

rdls
95 x 3 x 5

fs
up to 125 x 1

leg curls
5 sets

mp
up to 95 x 1 x 4

db bench
10 x 5

back
100 reps

bis/tris
6 super sets

decent

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Re: Its hard to be a saint in the city

Post by riotboo » Sun May 29, 2016 6:46 pm

sunday
hour bike ride between the rain bands

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Re: Its hard to be a saint in the city

Post by riotboo » Mon May 30, 2016 2:30 pm

Monday am
gg/bg 70 reps
leg press/ single leg press x 10 x 5

dl
135 x 3 x 4
155 x 3 x 6

assisted dips
x 5 x 10

rows
x 10 x 6

machine bench naut
x 10 x 5

bis/tris

wrapped it up just as things were getting wacky...all the refugees from area's closed gyms started trickling in and a group were doing xfit murph

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