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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Re: Balls to the Wall-II

Post by DikTracy6000 » Fri Apr 06, 2012 10:39 pm

4/1-Sun
Halos 25# plate 7/7
DL warmups x 10
BB sn 65# x 5, 85 x 3, 95 x 3,2,2
Pullups-bwt-5,4,4 (thick bar)
Situps x 15
Pushups x 15
Sledge Hammer work

4/2-Mon
Dl warmups x 5
Halos 25 x 7/7
DL 135 x 7, 205 x 5, 255 x 4, 275 x 1,1,1
MP 95# x 5, 105 x 5, 115 x 5
Curls 95 3 x 7

4/3-Tues
McG B3
SW 24kg 2x 20
GSQ 24kg x 2 x 10
Pullups 5,4,4
Rows 95# x 8
Pwr Clns 135 x 1,1,1,1,1

4/4-Wed
JJ's x 45
DL 135 x 10, 225 x 5, 255 x 4 x 5
MP 95 x 8, 105 x 5, 115 x 5
Rows 115 x 8
Curls 95 x 3 x 7

DikTracy6000
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Re: Balls to the Wall-II

Post by DikTracy6000 » Sat Apr 21, 2012 12:22 am

Logged 7 w/o's since previous post, will only post last 3.
4/15-Sun
Dl warmups 125 x 8
HALOS 25 X 7/7
Broomstick SN 2 x 5
OHS w/bs x 10
Sn 65 x 2 x 5
FSQ 65 x 5
Pullups x 3(thickbar)
4/16-Mon
Halos 25 x 7/7
DL 135 x 8, 225 x 5, 255 x 5, 275 x 2 x 5
Pullups 5 x 3
MP 95 x 2 x 7(stayed lite, shldr a little iffy for last week)
4/17-Tues
McGill Big 3
Halos 20 x 8/8
DL warmups 95 x 8
Pwr Cleans 95 x 5, 115 x 5, 125 x 5, 135 x 5, 145 x 3, 155 x 3, 160 x 3
Rows 115 x 3 x 8
FSQ 95 x 5, 115 x 5
Pwr cleans felt good, was tempted to go heavier, but last set felt like I should stop.

DikTracy6000
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Re: Balls to the Wall-II

Post by DikTracy6000 » Wed Jun 13, 2012 11:47 pm

Been logging in my notebook(paper) w/o wifi access while away.
6/12-Tues
McGill Big 3
SW 24kg 2 x 20
Halos 25# x 7/7
DL 135 x 7, 185 x 5, 255 x 5, 275 x 5, 285 x 5, 255 x 7
Pullups bwt x 5,6,7,6(fat bar)
HLR x 10
quickie w/o-bday celebration of some young pup(co-worker)

6/13-Wed
SW 24kg x 20
Halos 25# x 8/8
GSQ 24kg x 10
MP 95# x 7-superset with Curls x 7, 105 x 7(Mp&Curls
MP 115 x 2 x 5
Rows 115 x 2 x 8

6/14-Thurs
McGill Big 3
Halos 16kg x 5/5
SW 24kg 3 x 20, 2 x 10/10
SN 16kg 3 x 10/10, 24kg 3 x 5/5

DikTracy6000
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Re: Balls to the Wall-II

Post by DikTracy6000 » Tue Jun 19, 2012 10:33 pm

6/17-Sun(after 5 hr. drive)
SW 24kg 5 x 20
Halos 16kg x 5/5
Pullups 5,5,4,4
SN 24kg x 7/7

6/19-Tues
SW 24kg x 20
Halos 25# x 7/7
DL 135 x 8, 205 x 5, 255 x 5, 275 x 3 x 5
Pullups x 4 x 5
Dbl MP (2) 24KG X 3 X 5

6/20-Wed
SW 24kg 2 x 20
Halos 25# x 7/7
Gsq 24kg x 10
Sn 16kg x 2 x 10/10, 24kg 5/5, 7/7, 7/7, 7/7 5/5

DikTracy6000
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Re: Balls to the Wall-II

Post by DikTracy6000 » Mon Sep 03, 2012 9:13 pm

9/3/12-Labor Day
Last two weeks been doing some McGill work along with pushups/situps, cable curls, and bw. squats..with a few pullups and sledge hammer work mixed in. Fin. a year-long assignment and came home to clean up my garage gym..and make it habitable(usable) again. After that, I want to do a 3x a week routine:
Day 1, DL, dips, pullups
Day 2 SQ, Back Press/ Row
Day 3. MP, Pullups, Double SW's(alt. 2nd DL's some weeks)
SQ will be very low to recondition and see if my almost 62 y.o. body cooperates.
Want to throw in some hill runs and walking occas. during the week.

DikTracy6000
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Re: Balls to the Wall-II

Post by DikTracy6000 » Thu Sep 13, 2012 7:55 pm

9/13-Thurs
Been rehabbing sore shoulder and elbow tendinitis for past week or two.
DB rotator work
Skin the cats with bamboo rod.
Wrist curls, lite sledge hammer work
Bought a Compression strap for elbow at Dick's today, and relief was almost immediate. Placebo effect? Anyway I wore it about an hour while doing my rehab work.

DikTracy6000
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Posts: 2682
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Sun Sep 23, 2012 9:45 pm

9/23-Sunday
Shoulder and elbow rehab work continues over last week.
Now using a rotating wrist thingie supplied by climber511, which seems to be helping along with std. wrist roller, twist yo' wrist thing, sledge hammer and bar rotations. Most done twice a day.
Using 5 lb. dumbbells on shoulders plus skin the cats. Shoulder is almost there.
Walked several times in past two weeks with wife trying to get her back into a routine. And so it goes.

DikTracy6000
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Re: Balls to the Wall-II

Post by DikTracy6000 » Mon Oct 22, 2012 9:49 pm

10/22-Mon
Rehab continues(L-elbow & R-shoulder)
5# DB rotator series(think I now need (2) 7.5 or 10 pounders)
Wrist rotational work(Gizmo I purchased is working on shoulder as well)
DL 135 x 8, 205 x 5, 255 x 5, 275 x 5
MP 75# 3 x 10(keeping it light with hi reps for rehab) seems to be helping
Rows 100# x 3 x 8
Ast. Pullups x 7

DikTracy6000
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Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Mon Jan 28, 2013 11:00 pm

1/28/13
New Year's not off to a good start.
Mostly doing rehab for a sore right shoulder.
Back to Martone/Pavel type moves. KB armbars and light TGU's 16kg, several times a week.
Throw in some swings 100-250 a couple times a week and Goblet squats.
McGill Big 3 several times a week.
DB rotator work daily.
Might be doing this a while, keeping record in my old notebook instead of on here.
Walking 1-2 miles in the cold. Threw out a working treadmill last week, I hate them.

DikTracy6000
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Posts: 2682
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Wed Mar 20, 2013 12:54 am

3/19/13-Rehab update
Left elbow and right shoulder a little better as long as I avoid pullups/chins.
Swings 16kg. 20/20
GSQ 16kg x 10
OALC- 16kg x 10/10
LC (2) 16kg x 2 x 10, 1 x 5 (felt good, not a fan of OALC)
Might start adding these in for conditioning after my relative inactivity.

3/22-Friday
SW 16kg x 20/20, 15/15, 15/15
GSQ 16kg x 10
Dbl Fr. Sq-(2) 16kg x 10
LCycle (2) 16kgs. 2:00, 2:00, 1:00 6 rpm

DikTracy6000
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Posts: 2682
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Tue Mar 26, 2013 8:25 pm

3/26/13-Tues
SW 16kg x 20/20, 15/15, 10/10
Halos 16kg 8/8
GSQ 16kg 2 x 10
FSQ (2) 16kg x 10
LC (2) 16kg's 2:00, 2:00, 2:00 6 rpm
Pork chops in the crock pot slow cooking with sauerkraut and a little brown sugar mixed in.

DikTracy6000
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Posts: 2682
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Wed Mar 27, 2013 8:08 pm

3/27-Wed
Climber's Wrist twister-10kg-15L/15R both hands
Walked 2m.-started out sunny and cool-quick snow squall with the sun shining
SW 16kg 20/20
Halos 16kg 7/7
(edit): 20 bwt squats
SN 16kg 3:30-25/25, 2:30-20/20, 2:00-15/15

3/28 & 3/29
Wrist twister
Sledge work
Snatches last w.o. made r-shoulder ache a couple days, but not in bad way.
Last edited by DikTracy6000 on Sat Mar 30, 2013 9:48 pm, edited 1 time in total.

DikTracy6000
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Posts: 2682
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Sat Mar 30, 2013 9:46 pm

3/30-Sat
SW 16kg 15/15 x 3 sets
Halos 16kg 7/7
GSQ 16k 2 x 10
FSq (2) 16kg x 10
LCCJ (2) 16KG 2', 2', 2'@ 6rpm-36 total(edit: was 3')
Rows (2) 16kg x 2 x 10
SW 16kg 15/15, 10/10

DikTracy6000
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Posts: 2682
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Wed Apr 03, 2013 8:56 pm

4/2-Tues
Wrist/shoulder rehab work/bamboo pole skin the cats x 20

4/3-Wed
Wrist twister 10kg. 15/15-r/l
Halos 25# x 8/8, 16kg 6/6
SW 16kg 15/15, 10/10, 24kg x 20
GSQ 16kg x 10, 24kg x 10
FSQ (2) 16kg x 10
LCCJ (2) 16kg 1'-7rpm x 6, 1' rest x5, 11' total 42reps
SW 16kg 15/15

DikTracy6000
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Posts: 2682
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Wed Apr 17, 2013 8:16 pm

4/17-Wed
Last two weeks have been a suckfest of cold combined with some intestinal crap.-From going back last couple years, this has become an unwanted tradition. This week have been doing a few light swings and mostly wrist and shoulder rehab. I was getting winded doing 16kg swings x 20.
SW 24kg x 20
DL 135 x 10, 185 x 5, 225 x 2 x 5
MP 45# bar x 10, 65 x 2 x 5

4/18-Thur
Wrist twister 10kg-18R/15L x both hands
SW 24kg 5 x 20

DikTracy6000
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Posts: 2682
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Re: Balls to the Wall-II

Post by DikTracy6000 » Fri Apr 19, 2013 8:35 pm

4/19-Fri
Wrist Twister-both hands 10kg
SW 24kg 3 x 20
GSQ 24kg 2 x 10
Halos 16kg x 8/8
LCCJ (2) 24kgs 3 x 10
Hang on chin bar for time x 2

4/20-Sat
Sw 24kg 4 x 20
GSQ 16kg x 10, 24kg x 10
Halos 16kg x 7/7
LCCJ (2) 16kgs x 2 x 10

4/23-Tues
SW 24kg 2 x 25
Bwt Sq x 20
LCCJ (2) 16kg-2', 2', 2' 6rpm-36 total

4/24-Wed
walk 2m.
SW 24kg 25, 20
LCCJ (2) 16kgs 2', 2' 6rpm

4/25-Thur
Wrist twister 10kg 15L/15R-both hands
SW 24kg 2 x 20
Halos 16kg 8/8
GSQ 16kg x 10, 24kg x 10
LCCJ (2) 16kgs 2', 2' 6rpm
FSQ (2) 16kgs x 10
(edit)
Hang on chin bar for time x 3
HLR's x 15
Rows (2) 16 kgs x 2 x 10

4/27-sat
wrst twstr-10kg-15r/15L-both hands
SW 16kg 15/15, 15/15, 15/15, 24kg 3 x 20
gsq 16kg x 10, 24kg x 12
hang on chin bar for time
cut short due to yard work

4/28-Sun
SW 24kg 25, 20, 15
Halos 10kg 5/5
LCCJ (2) 16kg 2', 2' 6rpm
hang on chin bar for time

DikTracy6000
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Posts: 2682
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Re: Balls to the Wall-II

Post by DikTracy6000 » Tue Apr 30, 2013 9:16 pm

4/30-Tues
SW 24kg 5 x 15
Halos 10kg 7/7
GSQ 16kg x 15, 24kg x 12
Pushups x 12(working these back in last cpl days-shldr feels okay)
LCCJ (2) 16kgs 2'30", 2'30" 6rpm-30 total

DikTracy6000
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Posts: 2682
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Sun May 05, 2013 9:48 pm

5/5-Sun
SW 24kg 20, 15, 20, 15
GSQ 16kg x 15, 24kg x 10
LCCJ (2) 16kgs 3 x 10
FSQ (2) 16kgs x 10
Ast. pullups 3 x 7
SW (2) 16kg x 10

5/8-Wed
SW 24kg, 20, 15, 20, 15
Halos 10kg 5/5
GSQ 16kg x 15, 24kg x 10
FSQ (2) 16kg x 10
LCCJ (2) 16kg x 2 x 10, (2) 24kg x 5
Ast. Pullups 2 x 8
Rows 24kg 8/8, 8/8

DikTracy6000
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Posts: 2682
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Mon May 20, 2013 8:31 pm

5/20-Monday-Day 1 of 40 day Easy Strength program
long gap due to acclimating to new part time job in my semi-retirement. Job is more physical than anything I've done in decades, so I took about 3 weeks getting used to it.
Warmups of swings, halos and GSQ's
DL 2 sets of 5(approx. 50% max)
MP 2 sets of 5(did some very light kb mps to warm up shoulders) since I'm still rehabbing a sore r shldr, this will be very light for a while
Rows 100# bb-2 sets of 10(will add wt. over next week or so and reduce down to 5 reps)
Swings 24kg x 30
HLR x 15, will add weight and reduce reps also.
While adj. to new work, will shoot for 3-4 times a week.

5/22-Day 2
Warmup of swings, halos, GSQ
DL 50% 2 x 5
MP 65% 2 x 5
Rows 80% 2 x 5
Sw 24kg x 30
HLR x 15

5/23-Thurs
Hang on chin bar, tilt hips side to side
Wrist twister thing-15 both ways, both hands
Sledge work
Thick bar wrist roller-25lbs. both directions
lite MP x 5
bamboo pole skin the cat x 15

DikTracy6000
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Re: Balls to the Wall-II

Post by DikTracy6000 » Tue May 28, 2013 8:33 pm

5/27-Mon-Day 3
Sw, halos and GSQ's warmup
DL 50% x 2 x 5
MP 65% x 2 x 5
Rows 80% x 2 x 5
Sw(skipped)
HLR X 15

5/28 tUES
SW 24KG 20, 10/10, 20
MP 65% X 2 X 5

5/29-wed
SW 16kg 15/15, 10/10
Wrist twister 10kg. 15/15-both hands both directions
Sledge work
Twist yo-wrist doohickey-22.5# backwards/forwards

DikTracy6000
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Re: Balls to the Wall-II

Post by DikTracy6000 » Mon Jul 08, 2013 1:28 am

7/7-Sun
been doing a lot of knee rehab for last several weeks. Hurt r-knee jumping down off a 55 gal. drum, didn't hurt at time, but I went gimpy a few hours later. Been focusing on assisted bw. squats, walking, swings and light deadlifts during that time plus wrist and forearm work.

Today: SW 24kg. 5 x 20
Ast. bw squats 2 x 12(daily, sometimes twice a day)
halos 16kg x 6/6
Side press 45# bar 2 sets of 5/5(watched Mike Mahler's video to really understand difference between these and bent press(thanks Mike)
Curl and press (2) 40# db's. 2 x 5

7/11-Thurs
SW 24kg x 20
Halos 16kg x 6/6
Ast. Bw squats, 12, 10, 7(been doing these everyday, r-knee is improving)
DL 135 x 5, 205, x 5, 255 x 5, 275 x 5
Dips, 6,5,6
Ast. Pullups 7,7 (full wt. on negative)
Side press 45# 3 x 5/5
CR x 20, 15/15 x 3 sets(one leg)slight push down on chin bars

DikTracy6000
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Posts: 2682
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Re: Balls to the Wall-II

Post by DikTracy6000 » Sat Jul 13, 2013 11:55 pm

7/13-Sat
After a couple hrs. of wood working and yardwork;
Ast. Bwt squats, 15, 12-r knee coming along
SW 24kg. 6s x 20r
Halos 16kg 6/6
(edit). Bamboo pole skin the cat-x 20
SP 45# Oly bar 2 x 5/5
OA curl 45# bar x 5/5
Curls (2) 40# db's x 10
Hang on chinning bar-mostly a stretch and taxes grip.

7/14-Sun
bamboo pole skin the cats x 20
SP 45# bar x 2 x 5/5
7/15-Mon
Bamb PSTC's x 20
Sw 24kg 2 x 15
Bwt squats atg-12, 12, 10(lite assist on some reps)
Curl +Pr (2) 40# db's 4 x 5
Pullups-bwt 3,2,2 first unassisted in months(shldr feels okay)

7/17-Wed
quick w/o, garage is steamy, doors open
Left elbow sore from full pullups yesterday
SW 24kg 2 x 20
Health Lift off #6 pin
135 x 5, 225 x 5, 295 x 3,3,3
SP 45# x 5/5
CR x 20, 15/15/10/10-single leg
Bwt sq. x 12, 5

DikTracy6000
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Posts: 2682
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Thu Jul 18, 2013 8:14 pm

7/18-Thurs(garage gym sweltering)
Bwt Sq x 2 x 10
Sw 24kg. 3 x 20, 32kg. 5 x 15=135 total
Halos 16kg. x 7/7
SP 45# bar 3 x 5/5
Curls 75# x 10, 100# x 2 x 7

7/21-Sun
Sw 24kg x 3 x 20
Halos 16kg x 5/5
Bwt Sq. 12, 12, 8
Rack DL 225 x 5, 295 x 5, 345 x 3,2,3
SP 45# bar 3 x 5/5
Ast. pullups 3 x 7(full bwt on neg.)

7/23-Tues(thunderstorms last night, garage gym almost comfortable)
SW 24kg x 20, 15, 32kg x 15
Halos 16kg x 5/5
Bwt Sq 15, 10
DL 135 x 7, 225 x 5, 255 x 5, 275 x 5
Dips -bwt 7, 7, 7
Ast. pullups 7, 7, 7(full wt. on negs)
SP 50# 3 x 5/5
CR - 20, 15/15/10/10-one leg, 15/15-one leg

DikTracy6000
Sgt. Major
Posts: 2682
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Thu Jul 25, 2013 9:07 pm

7/25-Thurs
Side to side wrist twister-32# 15/15, 15/15-Both directions both hands
Bwt sq- 10, 12, 8 (knee is about 85% now)
Halos 16kg. x 6/6
Sw 24kg x 3 x 20,
Curl+press (2) 40# DB'S 5 x 5
Sw 32kg -15, 15, 10, 10, 10, 10(super set with Cl+Pr)

7/26-Fri
Wrst Twstr 32# 15/15-L/R
Bwt Sq x 20
Skin the cat- x 20(bamboo pole)
Sw 16kg. 10/10 x 7 sets
SP 50# x 2 x 5/5

7/27-Sat
Sw 16kg. 10/10 24kg x 15
Skin the cat- x 15
Bwt sq x 15
Suitcase DL(squat move) (2) 16k. x 15, (2) 24KG. X 2 X 10
Kb Cleans (2) 24kg x 2 x 5
Wrist twister (door knob motion) 32# x 15/15-L/R

7/29-Mon
Sw 24kg 2 x 20
Halos 16kg. x 6/6
Bwt Squats x 15
DL 135 x 8, 205 x 5, 255 x 5, 275 x 5
SP 50# 2 x 5/5
Dips 8,7,7
Ast Pullups 2 x 7(full bwt on negs)
Wrist twister 32# 15/15, L/R

7/30-Tues
Took a leisurely walk with my grandson about 30 minutes
Bwt Squats, 12, 10, 10
Swings 16kgs. 3-4 sets-nothing special
last evening had some shoulder clicking that was annoying, but better today. kind of pathetic but i think it was brought on by painting a bench and some weird positions while painting the underside.

DikTracy6000
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Posts: 2682
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Fri Aug 02, 2013 12:56 am

8/1/13-Thurs
Bwt Sq 12, 10
Sw 24kg 3 x 15
Wrist Twister 32# 15/15-L/R(you can really feel how this affects shoulders in an elev. position)
DL 135 x 5, 205 x 5, 255 x 5, 275 x 5, 255 x 5
Dips -bwt 10, 8, 8
no SP today, r-shldr been achy so I substituted a couple light sets of MP with (2) 16kg KB'x x 5
Ast. Pullups(full wt. on negs) 3 x 7-these felt really good today. I might start some low rep GTG Pullups daily with full wt. to see how shldrs and elbow react.

8/2-Fri
Bwt Sq 18, 15, 12
SW 24kg 5 x 20
Pullups 1,2,1,2,1,1
SW 32kg 4 x 15
worked up good sweat in garage
edit: 30 minute walk with grandkids

8/3-Sat
Bwt Squats when I stopped to GTG doing pullups-limiting my p/u's to 2 max and so far shoulder and elbow seem fine. It's tempting to just knock off 5 or 6 and see what happens. I think doing full wt. on negatives was key in getting back to "normal". I read an Ellington Darden article years ago, saying if you could only do one upper body exercise, it should be weighted negative pullups. Thanks to anyone reading my drivel.

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