DT's log

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

Moderator: Dux

Post Reply
DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Wed Jan 16, 2008 10:53 am

Not much to report-just wanted my name on top three IGX categories

1/15-Tues-
Pushups 2 sets of 14
Pullups 7, 6
Stiggie/Mcgill back stuff
Took dog for walk
Wild Turkey/ice-post workout cooldown(shelled peanuts for protein)

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Thu Jan 17, 2008 10:08 am

1/16-Wed
Pushups 2 x 14
Pullups/Chinups 6/6, 5/
Swings 24kg. x 15
Halos 10kg. 7/7
MP's 100# x 8, 110# x 7,5(easing back into ohd stuff)
Goblet SQ(facing wall) 16kg. 2 x 10(groin feeling much better)
Stig/McGill Big 3

1/17-Thurs
Pushups 2 x 14 (one set of 8 slow on Pushup handles)
Pullups/chinups 6/6
Stig/McG Big 3 x 2
Crunches x 15
Shoveled snow for recovery
Wt. 211(1/18 a.m.)

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Sat Jan 19, 2008 6:44 pm

1/18-Fri
Stig/McG big 3
Pushups 2 x 14
MP 100# x 8, 110# x 6,6,5
Pullups/chinups 6/6, 5/5
GobSQ 16k. 2 x 8
Crunches x 15

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Tue Jan 22, 2008 11:23 pm

1/22-Tues
Pushups 2 x 16
Stig/McGill Big 3 x 2
SW 24kg. 15, 15
Halos 10kg. 5/5, 4/4
MP's 100# x 8, 110# x 6,6,5
Pullups/Chins 6/6, pullups 5,5
Face the wall KB squats 16kg. 10, 8
Walked a mile in sub freezing with dog(cool down?)

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Thu Jan 24, 2008 10:23 pm

1/24-Thur
Pushups x 16
Stig/McGill Big 3 x 2
SW 24kg. 15, 15
Halos 10kg. 5/5, 3/3
MP's 100# x 8, 110# x 6,6
Pullups/Chins 6/6, pullups 5,5
Face the wall KB squats 24kg. 8, 10
Took dog for walk

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Mon Jan 28, 2008 8:51 pm

1/29, 1/30 Tues/Wed
exact same as below
Face the wall squats-toe touching wall w/16kg. x 8(feels like a glute stretch)
DARC swings w/ 16kg. on 1/29 x 10/10
Walked dog (approx. 1 mile) afterwards


1/28-Mon, 1/27, 1/26
All pushups, pullups and walking
Progression to 2 sets of 18(push) and 7(pull)
Stiggie/McGill Big three x 2 times daily

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Thu Jan 31, 2008 10:12 pm

1/31-Thurs
Stig/McG Big 3 x 2
Pushups 2 x 18
Pullups/chins 7/7, 5/
Thrusters (2) 16kg. KB's 2 x 8
Crunches 2 x 18
Walked a mile with dog.

2/1-Fri (tough week, had to fire an employee this week plus other shit)
S/M big Three
Pushups 2 x 18
Pullups/Chins 7/7
C+P 24kg 5/5

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Mon Feb 04, 2008 10:32 pm

2/4-Mon
S/M Big 3
Pushups 2 x 18
Pullups 7
C+P 24kg. 1,2,3,4,5
KB gobl sq x 10
Walk dog 1 mile

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Wed Feb 06, 2008 9:25 pm

2/6-Wed
S/M Big 3
Pushups 1 x 20
Swings 24kg. 15, 15
Halos 10kg. 5/5
MP's 100# x 8, 110 x 7, 120 x 5
Pullups 7,6 Chins 8,7
KB Gob SQ x 10

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Fri Feb 08, 2008 10:40 pm

2/8-Fri
S/M Big 3
Pushups 1 x 20
Swings 24kg. 15, 10
Halos 10kg. 5/5
MP's 100# x 8, 110 x 7, 120 x 5
Pullups 7,7 Chins 7
KB Gob SQ x 10
Walk dog-1 mile

2/9-2/10(Sat&Sun)
Pushups 2 x 20
Pullups x 8
Crunches x 20
Walked dog one mile

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Mon Feb 11, 2008 9:17 pm

2/11-Mon
S/M big 3
Pushups 2 x 20
SW 24kg x 20
Halos 5/5
MP 100 x 8, 110 x 7, 120 x 5
Pullups bwt- 8,7 (8th rep m-hd, held top pos w/ chin > bar)
Face the wall SQ 16kg x 8, Gob SQ 24kg x 8

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Fri Feb 15, 2008 10:25 pm

2/15-Fri
S/M big 3
Pushups x 21
Sw 24kg 20, 10
Halos 5/5
MP' 100# x 8, 110 x 6, 125# x 5,5
Pullups bwt- 8, 7, chins x 8
Face Wall Sq 16kg. x 10
Walked dog

User avatar
beefheart
Sergeant Commanding
Posts: 5524
Joined: Mon Jan 03, 2005 5:26 pm

Re: K.I.S.S. Log

Post by beefheart » Fri Feb 15, 2008 11:43 pm

Refresh the IGx hive mind on the Stig/McGill big 3.. if you don't mind.

Have you looked at the Steve Maxwell Dirty Dozen?
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Sat Feb 16, 2008 12:18 pm

Beef, I got this routine from Stiggie, see his log from 12/26/07. Not only a great back routine, but works great on abs as well. I'm a month and half into doing it twice daily and started to see benefits after about 3 weeks. McGill or Stiggie(can't remember) said it takes up to two months to get the full benefit. Will check out Steve M's dirty dozen. One thing about Maxwell, his routines majorly kick my ass.

http://www.ahs.uwaterloo.ca/~mcgill/fit ... sguide.pdf

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Mon Feb 18, 2008 10:56 pm

2/18-Mond
Stig/Mcg 3
Rot. Cuff db series(shldr feels jacked-gonna rest and do kb stuff for a while)
Pushups x 22
Pullups x 8
Sw 24kg. 25, 20, 20
Snatches 10/10
Walked dog -mile

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Tue Feb 19, 2008 9:26 pm

2/19-Tues
S/M big 3
Pushups x 22
Pullups x 9(pr during last 20 yrs) Chins x 8
Jerks 16kg. 4 min.
Sw 24kg x 20

2/20-Wed
S/M big 3
Pushups x 22
Pullups 8, 3 with little rest
Crunches x 22
Shovel snow later on

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Thu Feb 21, 2008 9:35 pm

2/21-Thurs
S/M big3 x 2
Pushups 22, 10
SW 24kg 5s of 20(pullups in circuit)
Pullups/chins 8/7, 5,4
Cold-ass walk/run with dog-1m.

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Fri Feb 22, 2008 10:32 pm

2/22-Friday
S/M big 3 x 2
SW 24kg. x 20
Pushups 22, 12
Crunches x 22
Pullups/Chins 8/8, 5
JKS 16kg. -5 min
LCCJ 16kg. x 30

2/23, 2/24-Sat.Sun
Mcgill big 3
Pushups 22, 15,sat Pushups 22Sun
Pullups 8 on Sun
Walked dog 1 m. and 1-1/2 M (sat&sun)
MP's (2) 16kg. x 15(sun)
Rotator db stuff both days

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Mon Feb 25, 2008 10:33 pm

2/25-Mon
Mcgill big 3
Pushups x 22
Pullup/Chins 8/8
SN 16kg 5 min. 12rpm
SN 16 kg. 3 min. 12rpm

2/26-Tues
STiggill Big 3
Pushups x 24
Pullups x 8(held last rep at top for maybe 5-6 secs)
DB rotator cuff series

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Wed Feb 27, 2008 10:45 pm

2/27-Wed
StigMcgill big 3
Pushups x 24
SW 24kg. x 20
Halos 5/5
Pullups 8, 7
JKS 16kg. 6 min.-8 rpm
Dbl SN-FSQ (2) 16kg's x 6
Dbl SN (2) 16kg. x 10
Walk/Jog w/ dog-3/4 mile-arctic coldfront and wind cut this short.

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Thu Feb 28, 2008 9:28 pm

2/28-Thurs
S/M Big 3
SW 24kg. x 20
Pullups x 5
SN 16kg. - 5 min.
Pullups x 5
SN 16kg. - 2 min.
Pullups x 5
Pushups x 24
Walked dog

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Fri Feb 29, 2008 9:41 pm

2/29-Fri
S/M Big 3
Pushups x 10(super slow and hold)
SW 24kg x 20
Halos 5/5
Dbl C+P (2) 16kg's x 10
Pullups x 8
Dbl MP (2) 16kg's x 10
Pullups x 5
Dbl MP (2) 16kg's x 10(r. shldr tweaked, trying to work thru it)
Chins x 8
Gobl SQ 16kg. x 2 x 10
Walked dog-1m

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Mon Mar 10, 2008 9:48 pm

3/10-Mon
Stig/Mcgill big 3
Pushups x 25
SW 24kg. x 20
Halos 5/5
Pullups, 6,6,5
Dbl JKS (2) 16kg. 10 , 12
Dbl SN (2) 16kg. x 10
Walked 1 m. with dog

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Tue Mar 11, 2008 9:41 pm

3/11-Tue
Stig/Mcgill big 3
Pushups x 25
SW 24kg. x 20
Pullups/Chins 8/8,5
Dbl C+P (2) 16kg. 2 x 10
Dbl SN (2) 24kg. x 3
Dbl SW (2) 24kg. x 7
Gobl SQ 16kg. x 10
Walked 1 m. with dog

DikTracy6000
Sgt. Major
Posts: 2691
Joined: Mon Oct 17, 2005 4:35 pm

Re: K.I.S.S. Log

Post by DikTracy6000 » Fri Mar 14, 2008 10:26 pm

3/14-Fri
Stig/McGill big 3
KB armbars 16kg. 5/5
TGU 16kg. 5/5
Walked 1 mile
going to do some shldr prehab/rehab work for a couple weeks

3/12-Wed
Pushups x 25
Pullups x 8
SW 24kg. x 20
walked 1m

Post Reply