DT's log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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DikTracy6000
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DT's log

Post by DikTracy6000 » Tue Sep 25, 2007 9:40 am

Simplying my routine. Some barbell, bwt. and KB's mixed in.
Will focus on Cl+P, MP, FSQ, Rows & Pullups. Occas. LCCJ & SW mixed in.

9/19-Wed
SW 24kg. 20, 20, 10/10
Halos 7/7, 5/5
MP (2) 24kg.s 2 x 5
Gobl. SQ 24kg. x 10
FSQ (2) 24kg's x 6
MP 100# x 8, 125# x 7, 5
Rows 100# x 8, 125# x 8
FSQ 100# x 8(learning best wrist pos.-if one exists)

9/21-Fri
SW 24kg. 3 x 15
Halos 7/7, 6/6
LCCJ(warmup) 24kg. 5/5
C+P/PP 100#x 5, 110x 5, 125# x 3, 135#x 2, 145#x 2, 155#x 2,125#x 5

9/24-Mon
SW 24kg. 20, 10/10, 5/5
Halos 7/7, 5/5
MP's 100# x 8, 110 x 7, 125 x 5,5
FSQ 100# x 8, 110 x 6
Rows 100# x 8, 110 x 8, 125 x 8,8

9/25-Tues
SW 16kg. 10/10, 10/10
Pullups/Chins 7.5.6
Lt. Windmills 3/3, 5/5
Last edited by DikTracy6000 on Mon May 07, 2018 3:00 pm, edited 6 times in total.

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Post by DikTracy6000 » Wed Sep 26, 2007 8:31 pm

9/26-Wed
SW 24kg. 20, 15, 15
Halos 7/7, 7/7
MP (2) 16kgs. x 8
C+P 100# x 5, 125# x 3, 135# x 2, 145# x 2, 155# x 1, 160# x 1

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Post by DikTracy6000 » Tue Oct 02, 2007 7:52 pm

10/2-Tues-New job been limiting training time.
SW 24kg. 20, 15
Halos 7/7, 5/5, 5/5
MP (2) 24kg's x 5
MP 100# x 8, 110# x 8, 125# x 5
FSQ 100# x 8, 110# x 6, 125# x 4
Rows 100# x 8, 110# x 8, 125# x 8
Did MP, FSQ & Rows in Circuits

10/3-Wed
Guard situps-16kg. 8/8
Lt. Windmills
Pullups-bwt- 6,5,5,5,4

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Post by DikTracy6000 » Thu Oct 04, 2007 7:52 pm

10/4-Thurs
SW 24kg. 20, 10/10
Halos 7/7, 5/5
C+P 100# x 5, 110# x 3, 125# x 3, 135# x 2, 145# 1,155# x1, 165# x 1
MP 125# x 7(Drop set after doing last C+P)
Hang on chinning bar for one min.

10/5-Fri
SW 16kg. 15/15, (2) 16kg's. x 10
Lt. Windmills 5/5
Halos 5/5, 5/5
Gobl.SQ 24kg. x 10
OHS 55# 2 x 5
Chinups x 10(bwt)

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Post by DikTracy6000 » Mon Oct 08, 2007 8:11 pm

10/8-Mon
SW 24kg. 20, 15, 10
Halos 3 x 5
LCCP (2) 16kgs' x 8
MP 100# x 8, 110 x 7, 125# x 2 x 5
Gobl SQ 24kg. x 8
FSQ 100# x 8, 110 x 6, 125# x 4
Rows 100# x 8, 110 x 8, 125# x 2 x 8

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Post by DikTracy6000 » Wed Oct 10, 2007 8:17 pm

10/10-Wed
SW 24kg. 2 x 15
Halos 10kg. 3 x 5/5
Dips(bwt) 4 x 6
Pullups 4 x 5
SW 32kg. 3 x 10, 1 x 5
Wt. Crunch 110# x 10
Rev. Crunch 110# x 10

10/11-Thurs(a.m.)-Wt: 209
can't eat enough anymore, lost 6 lbs. in last couple months.

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Post by DikTracy6000 » Fri Oct 12, 2007 8:16 pm

10/12-Fri
SW 24kg. 3 x 15
Halos 8/8, 7/7, 5/5
C+P 100# x 5, 110# x 5, 125# x 3, 135# x 2, 145# x 2, 155# x 1, 165 x 1
CR's 123#+bwt 2 x 20

10/15-Mon
tweaked r. shldr on last rep of C+P last week, so just did some rotator cuff work with dumbbells &
SW 16kg. 20/20
SN 16kg. 20/20, (2) 16kg's x 10
Shldr felt okay, but gonna give it a week before OHD pressing

10/16-Tues
Rotat. dumbbell series
SW 16kg. 20/20
SN 16kg. 30/30, 20/20, 15/15, 10/10, 15/15

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Post by DikTracy6000 » Thu Oct 18, 2007 7:58 pm

10/18-Thurs
Db. rotator cuff series
SW 16kg. 10/10
Halos 7/7, 5/5
LCCJ 16kg. 10/10
LCCJ 24kg. 10/10, 10/10, 10/10, 10/10, 7/7, 7/7
will ice r. shldr tonight and start pressing again over weekend or Mon.

10/19-Fri
SW 16kg. 20/20
Halos 5/5
Dbl SN/FSQ/Press (2) 16kg's 6 x 5

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Post by DikTracy6000 » Mon Oct 22, 2007 8:05 pm

10/22-Mon
SW 24kg. 20, 10/10
Halos 7/7 5/5
MP 100# x 8, 110# x 5, 125# x 5, 6
FSQ 100# x 8, 110# x 6
Rows 100# x 8, 110# x 8, 125# x 2 x 8
Jefferson lifts 125# x 10

10/23-Tues
SW 24kg. x 20, 16kg. 10/10
SN 16kg. 25/25, 20/20, 15/15, 10/10
Dbl SN (2) 16kg. x 10
Last edited by DikTracy6000 on Tue Oct 23, 2007 8:15 pm, edited 1 time in total.

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Post by Turdacious » Mon Oct 22, 2007 8:07 pm

Dik Tracy wrote:10/10-Wed
SW 24kg. 2 x 15
Halos 10kg. 3 x 5/5
Dips(bwt) 4 x 6
Pullups 4 x 5
SW 32kg. 3 x 10, 1 x 5
Wt. Crunch 110# x 10
Rev. Crunch 110# x 10

10/11-Thurs(a.m.)-Wt: 209
can't eat enough anymore, lost 6 lbs. in last couple months.
Very cool. Nice work DT.
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Post by DikTracy6000 » Wed Oct 24, 2007 8:14 pm

10/24-Wed
SW 24kg. 20, 15
Halos 7/7
Dips-bwt- 5 x 7
Pullups 6,5,5,5,4
SW 32kg. 5 x 10
D,P,Sw in a circuit

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Post by DikTracy6000 » Sat Oct 27, 2007 7:46 pm

10/27-Sat
SW 24kg. 3 x 15
Halos 7/7, 7/7
C+P 100# x 5, 110# x5, 125# x 3, 135# x 3
MP 125# x 4, 5
Chins x 7

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Post by Mickey O'neil » Sat Oct 27, 2007 8:19 pm

Dik Tracy wrote:10/27-Sat
SW 24kg. 3 x 15
Halos 7/7, 7/7
C+P 100# x 5, 110# x5, 125# x 3, 135# x 3
MP 125# x 4, 5
Chins x 7
Very solid workout. Simplicity rules!

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Post by DikTracy6000 » Fri Nov 09, 2007 8:54 pm

11/8-Thurs
SW 16kg. 15/15
SN 16kg. 15/15, 24kg. 10/10, 10/10, 10/10, 10/10, 5/5

11/9-Fri
SW 16kg. 15/15
Halos 7/7
LCCJ 24kg. 5/5 x 6
LCCJ (2) 16kg's 2 x 10

been nursing sore oblique/muscles over rib cage..so took a week off

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Re: K.I.S.S. Log

Post by DikTracy6000 » Thu Dec 20, 2007 12:11 pm

12/19-Wed
Halos 10kg. 5/5, 5/5
Sw 24kg. 15, 10,10,10,10,10,10
Dips bwt-8,8,8,5,5,5
Pullups bwt-5,5,5,4,4,4
all done in circuit

12/17-Mon
SW 24kg. 15,15, 10
Halos 10kg. 7/7, 5/5
MP 100# 3 x 8
FSQ 135# 2 x 8
Rows 125# 3 x 8
Curls 100# 2 x 8

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Re: K.I.S.S. Log

Post by DikTracy6000 » Fri Dec 21, 2007 10:45 pm

12/21-Friday
finished my Xmas shopping this afternoon-yay.
SW 24kg. 20, 15
Halos 10kg. 7/7, 5/5
C+P 100# x 5, 110# x 3, 125# x 3, 135 x 2, 145 x 2
Slight groin pull..avoiding lower body work for a week or so.

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Re: K.I.S.S. Log

Post by beefheart » Sat Dec 22, 2007 4:52 pm

Dik Tracy wrote:Slight groin pull..avoiding lower body work for a week or so.
I know how that feels... don't be a tough guy, let it take its course. Those C&P's are something, how's the shoulder?
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

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Re: K.I.S.S. Log

Post by DikTracy6000 » Wed Dec 26, 2007 7:24 pm

BH, lft. shldr 95%, rt. sh-80-85%-which is workable.

12/26-Wed
SW 24kg. 20, 15
Halos 7/7
Dips bwt-8,8,8,6,6
Pullups 7,6,5,4,4
SW 32kg. 5 x 10
Done in circuit

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Re: K.I.S.S. Log

Post by ab g-d » Wed Dec 26, 2007 7:29 pm

Very solid trianing, although the lack of esoteric training theory, elite performance goals and any mention of what form of periodization is being employed is somewhat troubling.
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Re: K.I.S.S. Log

Post by DikTracy6000 » Wed Dec 26, 2007 7:34 pm

ab g-d wrote:Very solid trianing, although the lack of esoteric training theory, elite performance goals and any mention of what form of periodization is being employed is somewhat troubling.
Visible abs of course. Seriously I listed my 2008 goal(s) simply as to C&J my bodyweight once again @210 and before my 58th bday.

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Re: K.I.S.S. Log

Post by beefheart » Wed Dec 26, 2007 7:51 pm

Dik Tracy wrote:
ab g-d wrote:Very solid trianing, although the lack of esoteric training theory, elite performance goals and any mention of what form of periodization is being employed is somewhat troubling.
Visible abs of coarse.
That's obviously.

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ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

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Re: K.I.S.S. Log

Post by DikTracy6000 » Fri Dec 28, 2007 8:28 pm

12/28-Fri
SW 24kg. 15, 15, 15
Halos 10kg. 7/7, 5/5, 5/5
MP 100# x 8, 110# x 8, 125# x 5,5
Rows 110# x 8, 125# x 8,8
FTW A-ball SQ 16kg. x 10

12/31-Mon
SW 24kg. 15, 15, 15
Halos 7/7, 5/5, 5/5
MP 100 x 8, 110 x 5, 125 x 5
Rows 110# x 8, 125# x 7-felt back strain and quit workout..damn
Hang on Chin bar to stretch out back

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Re: K.I.S.S. Log

Post by DikTracy6000 » Fri Jan 04, 2008 11:38 pm

Additional Goals for '08
Push-ups: do a 100 in one set.
Pullups: 25 in one set

Plan: Do minimum of two sets a day, everyday, starting at 10 pushups this week and adding 2/week, that puts me over 100, but allowing for some error. Previously did 45-50 in '04.
Pullups: two sets a day(min.) start at 5 and only add 2/month. Again that puts me over goal of 25. Previously did 12 chinups in '04.
Will also do two sets of crunches a day, starting at 10 and add 5/month.(no goal). 20 crunch sets weren't that tough for me in same time period.

Got idea from guys doing the 365 resolution on pushups last year. I have no desire to do 365 pushups every day, but thought 100 was a better goal at my age.

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Re: K.I.S.S. Log

Post by DikTracy6000 » Mon Jan 07, 2008 9:07 pm

1/7-Mon
Pushups and pullups per plan min. two sets daily.
A nice break while I work on some back issues doing Stigg's big three every day as well.
24kg. swings 2 sets of 12-slight test for back.
self medicated afterwards with Jamesons.
DJ style goblet squats as well from video posted here.(good shit)
Last edited by DikTracy6000 on Fri Jan 11, 2008 10:06 am, edited 1 time in total.

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Re: K.I.S.S. Log

Post by DikTracy6000 » Fri Jan 11, 2008 10:06 am

1/8-1/11
continue with the bwt. stuff, nice break .
Doing McGill's(Stig's) back stuff twice a day, and feel less stiff even in mornings as I roll out of bed.
Threw in one set of MP's and Goblet squats with light weight on Thurs.
finish most evenings with a mod-brisk 1m. walk with my 8 y.o. retriever.

http://fitness-solution.blogspot.com/

1/12-1/14-Sat-Sun-Mon
Started with 14 pushups-6 pullups on Sun-two days ahead of sched-twice daily.
Walked a mile every day
McGill-Stiggie back work continues-side planches hurt early morning on left side, but set before bed was pain free.
(wanted to add, on workdays, I often walk a min. of 2 miles and up to 5 miles a day during work hours)

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