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 Post subject: Re: The Road Back
PostPosted: Fri May 22, 2015 12:56 am 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
5/21
Halos 12.5# x 10/10
Sw 16 & 24kg. 180 reps
bw sq x 25

5/24-Sun
halos x 10/10
Sw 16kg. warmup
Bw Sq x 20, 20
CR 45, 40, 35
Curl & Pr 2 x 10/10
Db Pr 2 x 10
Db Curls 2 x 10
Gob Squ 16kg. 2 x 10
Db Rows 2 x 10

5/25-Mon
Halos x 10/10
Sw 16kg 6 x 10/10
Curls 2 x 10
Rev Curls 2 x 10

5/27-Wed
Halos x 10/10
BwSq x 30
Sw 16kg. 2 x 10/10
Dbl KB DL (2) 16kg x 15
Dbl Kb DL (2) 24kg x 10 x 2 sets
Dbl Kb DL (2) 32kg x 6(ribs didn't like this)
Bb curls 2 x 12
Rev curls 2 x 10
Cr x 50
(edit) Incl P/U 2 x 12

5/30-Sat
Sw 16kg x 3 x 10/10
Halos x 10/10
Bw sq x 20
Curl+Pr x 10/10
Gsq 16kg 2 x 12
Rows 3 x 10(great rehab ex for ribcage)
Db Pr 2 x 12
db Curls 2 x 15
CR 40, 45, 40


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 Post subject: Re: The Road Back
PostPosted: Sun Jun 07, 2015 2:04 pm 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
6/2 & 6/6 duplicated w/o's
Halos 10/10
Sw 16kg x 15/15, 4 x 10/10
Curl+Pr dbs x 10/10
Bw sq x 25
Db Pr 2 x 12/12
db curls 2 x 12/12
Gsq 16kg 2 x 12
Db rows 3 x 10
CR 3 x 35
bb rev curls x 12


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 Post subject: Re: The Road Back
PostPosted: Fri Jun 19, 2015 11:50 pm 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
6/13-Sat
Did some real work putting up grandkids pool. Handled 7 bags of sand about five times, loading/unloading/carrying/spreading out for base. each 50#. Couldn't have done that two months ago. Had to take a break after unloading from car. Slept very well that night
6/15 & 6/19
Sw 16 kg. x 90-110 reps
C+P (2) 25# db x 10/10
Bw sq x 20, 15
Gsq (2) 16kg x 2 x 12
Db Press 2 x 10/10
Db rows 2 x 10
Db curls 1 x 12
CR 35, x 3
Lightly hanging on fat chin bar-ribs still not ready
not happy with wt gain, 229#-diet's been shitty. reducing carbs & increasing protein-goal by end of summer is 210.

6/20-Sat
Sw 16kg x 15/15, 15/15
Bw sq x 20
Halos x 10/10
CR 35, 30
Sw 24kg x 20, 20

6/21-Sun, 88 degr-62%rh-15th w/o since I started bk on 5/19
halos 10/10 Sw 16kg x 10/10, 24kg 20, 20
bw sq x 20
Curl+Pr x 10/10
Gsq 16kg x 3 x 10
Db Pr 2 x 10/10
Db Curl 2 x 12/12
Cr 40, 35, 35, 30
Db rows 3 x 10
Hang on fat chin bar-15 sec-full wt.

6/23-Tues
Halos x 10/10
Sw 16kg x 15/15, 10/10
Sw 24kg x 15
DL 135 x 7, 10, 10, 10
CR 30, 35, 30, 25
bb curls x 12, rev curls x 12
db rotator cuff series

6/24 & 6/27-very sim. w/o's
Halos 10/10
Sw 16kg 5 x 10/10
bw sq x 20
C+P (2) 25 x 10/10
Rows " " x 3 x 10
Db Pr 3 x 10/10
Db Curls 3 x 12/12
Gsq 16kg 3 x 10,
Cr x 40, 35, 25
Sw 24kg x 20


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 Post subject: Re: The Road Back
PostPosted: Sun Jun 28, 2015 6:57 pm 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
6/28 Sun-71 degr-67% rel hum.
Waiting on word for grandson #4 in Portland, Or
Sw 24kg x 20, 25, 30, 25, 20, 15, 10, 5=150
Bw sq x 25
(edit) rows 16kg x 10/10
(edit2) Connor Patrick, Born 6/[email protected]:30 p.m. 6lb 4oz, 20 in. three weeks early, red hair.

6/30-see 6/27
7/1-Wed
Halos x 10/10
Sw 16kg x 2 x 10/10
DL 135 x 2 x 10, 155 x 2 x 8, 175 x 2 x 5(trying to stay real tight, to keep ribs in line)
bb curls x 2 x 12
Rev curls x 10

7/3 Friday
Buried one of my cousins today. Was a former submariner during Korean war and El. Engr.(PSU) for NASA all through the Apollo moon shots, including the first one. Had a great life and was a good man. Eugene "Sonny" Morris.
Sw 16kg 5 x 10/10
C+P (2) 25#db x 10/10
bw sq x 20
gsq 16kg x 12
Db Pr 2 x 10/10
Db Curls 2 x 12/12
Rows 3 x 10
Dbl FSq (2) 16kg x 2 x 7(rib and shldr felt good)


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 Post subject: Re: The Road Back
PostPosted: Sat Jul 04, 2015 11:01 pm 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
7/4/15-Sat 70 degr 75% rh
Halos 16kg. 10/10-hard
Sw 16kg 3 x 10/10
Bw Sq 35, 20
Kb rows 16kg. 2 x 10/10
Sw 24kg 4 x 20
Triceps ext. w/Kb & Bb-NO GO
hang on chin bar 20 secs
7/5-Sun
halos x 10/10
Sw 16 kg x 10/10 24kg x 20
Db Pr (2) 25's x 3 x 10/10
Rows " " 3 x 10
Db Curls 3 x 12/12
Bw sq x 20
gsq 16kg x 10 x 2
fsq (2) 16kg x 7 x 2
CR 2 x 35


Last edited by DikTracy6000 on Sun Jul 05, 2015 11:31 pm, edited 2 times in total.

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 Post subject: Re: The Road Back
PostPosted: Sun Jul 05, 2015 3:17 am 
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Sergeant Commanding
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Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
Congratulations on grandson #4 ( I love my three grandaughters unconditionally, but a grandson would be nice; time is running out).

Sorry for your loss.

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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 Post subject: Re: The Road Back
PostPosted: Sun Jul 05, 2015 1:09 pm 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
Quote:
Congratulations on grandson #4 ( I love my three grandaughters unconditionally, but a grandson would be nice; time is running out).

Sorry for your loss.
Thanks Beefy. Got one granddaughter too, she's a jewel.


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 Post subject: Re: The Road Back
PostPosted: Wed Jul 29, 2015 8:47 pm 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
7/29/15-Went to a friend's funeral today who flew Helos in VN. Lost a lung to agent orange about 30 years ago. His Son now flies helos for Coast Guard. I was a Scoutmaster at his Eagle Scout ceremony 29 years ago. He gave a fitting eulogy on who his hero is. This was the question given to him when he applied at the CG academy, it was a tearjerker. RIP Tony Coggeshall.

Been keeping my w/o's in my notebook for last month:
My routine(s): 2 w/o's a week with double dumbbells, alt. press, rows, curls, goblet squats, kb front squats and swings with 16kg and 24kg.(100+), one workout a week doing DL's and KB rows, calf raises, and One w/o doing either lots of swings(~200) or just started to do KB snatch again. did 100 today with 16kg. and ribs and shoulder complaining a little.

Weight mid-afternoon 222#, so I've lost 7lbs. in about a month.
edit: doing hangs on fat bar for time during and end of w/o's-plus other days as well.

Edit: 10/01. B100VW @ 23.55 today
edit: 10/02 B100 shr @ 22.75
edit: 10/12 Sold 200 shrs VW @ 30.03 for $1376 profit. I will go back to this in coming weeks & months.


Last edited by DikTracy6000 on Mon Oct 12, 2015 9:52 pm, edited 3 times in total.

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 Post subject: Re: The Road Back
PostPosted: Thu Jul 30, 2015 2:10 am 
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Lifetime IGer
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Joined: Wed Dec 07, 2005 2:49 pm
Posts: 21820
Location: The Pale Blue Dot
I'm sorry about your friend, DT. My condolences.

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 Post subject: Re: The Road Back
PostPosted: Tue Oct 20, 2015 10:12 pm 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
10/20-Tues(last few days)-Been delinquent on logging-Beefy's log gave me a shot of inspiration.
Sw 16kg 10/10 x 2
Bw Sq x 30
Cl+Jk (2)16kg x 5 x 2
Cl +Pr (2) 16kg x 5 x 2

10/21-Wed
Halos 10# x 10/10
Sw 16kg x 10/10 x 3
C+J (2) 16kg x 10
Rows (2) 16kg x 10 x 2
C+P " " X 10
BW sq x 30
Jks X 10

edit: 10/01. B100VW @ 23.55 today
edit: 10/02 B100 shr @ 22.75
edit: 10/12 Sold 200 shrs VW @ 30.03 for $1376 profit. I will go back to this in coming weeks & month
10/20-VW price approaching another buy point for me around 25.40(hopefully)
10/21 B200VW @ 26.98(should have waited for 25's.


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 Post subject: Re: The Road Back
PostPosted: Wed Oct 21, 2015 11:24 pm 
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Sergeant Commanding
User avatar

Joined: Mon Jan 03, 2005 5:26 pm
Posts: 5521
It's my blessing and my curse, to be an inspiration to so many.

_________________
Quote:
I can't understand how, given the training they did, the cavemen beat the dinosaurs.


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 Post subject: Re: The Road Back
PostPosted: Thu Oct 22, 2015 10:13 pm 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
10/22-Thurs
BW sq x 40
Sw 16kg x 15/15, 10/10
Sw 24kg x 20, 10/10, 10/10, 10/10
Hangs on thick bar x 5
Half pullups x 3, 3
Have my 1 year follow up Nov, 3 at Hershey Med Ctr with surgeon. I feel pretty well, but not happy with numbness and tingling along ribcage and occas. swelling. Patience is not my strong suit, I'm told.

10/25-Sun
Sw 16kg x 10/10 x 3
halos x 10/10
C+J (2) 16kg x 10 x 2
hang on fat bar X 3
Rows (2) 16kg x 12 x 2
Sw " " x 12
Bw sq x 35

10/30 & 11/01 Fri & Sun
Halos x 10/10
Sw 16kg, 15/15, 10/10
Bw Sq x 25
Sw 24kg x 20
C+J (2) 16kg. x 10 x 2
Rows " " X 10 x 2

11/05-Thurs
Halos 10/10
Sw 16kg x 10/10 x 2
BwSq x 25
Sw 24kg. x 20
C+J (2) 16kg x 10 x 2
CR x 25
Had Ctscan yesterday and 1 yr. follow up on lung surgery. Got a clean bill of health. Everything supposedly looks good. No excuses at this point.

VW Saga:
edit: 10/01. B100VW @ 23.55 today
edit: 10/02 B100 shr @ 22.75
edit: 10/12 Sold 200 shrs VW @ 30.03 for $1376 profit. I will go back to this in coming weeks & month
10/20-VW price approaching another buy point for me around 25.40(hopefully)
10/21 B200VW @ 26.98(should have waited for 25's.
10/22 27.64 today, up $132 in one day, nothing spectacular especially with market up over 300 points!
10/30- 27.80 on -Friday, was up 1.00 a share from my last buy on more bad news(earnings) which will stink for a year or more.
11/02-Sold 200 shrs VW @ $28.05 for 214 profit. Total 1590 to date. Will let this go for a while, can't set stop losses on pink sheet stock, so it requires too much time to monitor.


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 Post subject: Re: The Road Back
PostPosted: Thu Nov 26, 2015 12:31 pm 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
11/25- Wed
Sw 16kg x 15/15 x 3
C+J (2) 16kg X 10 x 2
Rows " " X 12
BwSq x 25
C+P (2) 16kg x 7 x 2

11/26-Thur
SW 16kg x 15/15 x 2
BwSq x 25
C+J (2) 16kg x 12, 8
C+P " " 2 x 7
Several long hangs on fat bar.


Last edited by DikTracy6000 on Fri Dec 25, 2015 5:44 pm, edited 1 time in total.

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 Post subject: Re: The Road Back
PostPosted: Fri Dec 25, 2015 5:44 pm 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
Merry Christmas!

12/24/15-Christmas Eve afternoon
Sw 16kg x 15/15 x 3
Bw Sq 25, 20
Asst. Pullups 3 x 10
C+Pr (2) 16kg 4 x 7
CR x 2 x 25
Pushups x 3-First time able to do since Oct. 2014 before my surgery. Weak as hell, but no pain. before I wasn't able to do a pushup plank, next goal full pullup.
Several long hangs on fat bar.

12/25/15- Pre-Christmas dinner appetite enhancer
Bw sq x 25
Sw 24kg x 5 x 20
Long hangs on fat bar 30-45 sec. x 3
Half pullup+hang 3 x abt. 15 sec.

VW Saga: http://irongarmx.net/phpBB2/viewtopic.php?f=1&t=228023
edit: 10/01. B100VW @ 23.55 today
edit: 10/02 B100 shr @ 22.75
edit: 10/12 Sold 200 shrs VW @ 30.03 for $1376 profit. I will go back to this in coming weeks & month
10/20-VW price approaching another buy point for me around 25.40(hopefully)
10/21 B200VW @ 26.98(should have waited for 25's.
10/22 27.64 today, up $132 in one day, nothing spectacular especially with market up over 300 points!
10/30- 27.80 on -Friday, was up 1.00 a share from my last buy on more bad news(earnings) which will stink for a year or more.
11/02-Sold 200 shrs VW @ $28.05 for 214 profit. Total 1590 to date. Will let this go for a while, can't set stop losses on pink sheet stock, so it requires too much time to monitor.
11/25- VW closed at 28.59 today, up 25.9% from its low on 10/02 of 22.71. I missed the bottom by 4 cents. A year after the revelation of cheating, I'd not be surprised if it's 40-50 per share. Good start so far even with even more bad news this past week about cheating on German income tax breaks. Beat goes on.
12/9-Okay it broke 31/share today(barely) so the next level as I see it is 43 bucks. I bought a small amount at 30.80. will add to my position if it closes above 31.50, since I saw that as the real breakout level.
12/12-Added to my VW pos. yesterday at 30.20. If this market tracks sideways for a lengthy time, I'll be treading water, but will allow the $1590 to the good to buffer this position.
12/24-Closed today at 31.30, creeping up on 31.50 level.


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 Post subject: Re: The Road Back
PostPosted: Thu Mar 10, 2016 1:02 am 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
3/9-Wed
Been doing one day a week DL's for reps, with ast. pullups, and pushups
Two days with dumbbells Press, rows, swings, and curls and goblet squats
one-two days 50/20 Clean and press 2 16kg.. kbells.(quit after it jacks up both my elbows,

Today: BW Sq X 25
Sw 16kg x 15/15 X 4
Ast. pullups x 10 x 2
pushups X 10(first time able to do 10 in a year)
Neg. pullups-full weight X 5
Ribs still hurt, but able to take load better than a couple months back.
VW closed at 28.67 today.

3/10-knocked out 15 pushups tonight. Last week it was a hard five, so i'm pleased with progress.

3/12-DL's for 35 reps along with pushups and assist. pullups.

3/14-Sw 24kg x 20, 15, 25, 20
Ast. pullups x 10, 10
Cl+Pr. (2) 35# dbs x 8/8 x 3
Rows " " x 10 x 3
BW Sq x 25
Halos 10kg-x 10/10-did first.
fin. with fat bar hangs for time.

3/16-Wed
Sw 24kg x 20. Bw Sq x 25. Halos 10kg x 10/10
DL 155 x 10, 185 x 10, 205 x 10, 255 x 7, 205, x 7, 7, . 185 x 10
Pushups x 12
DB curls 2 35# x 10/10, 8/8
Ast. pullups x 10
VW closed at 29.36 today, treading water, building a base. 4 billion lawsuit in news this week and stock rose slightly.

3/19-Sat
made a Canad bacon, eggs and cheddar cheese omelot with French roast coffee for breakfast. Workout later.
P.M.-Sw 24kg x 20, 15, 20, 20
Halos 10kg x 10/10. Front/side raise complex with (2) 8# db's x 5&5(gets blood flowing in shldrs mostly)
Bw Sq x 25
DB Cl/Pr (2) 35# x 8/8 x 3
Db Rows x 10 x 3
Ast. pullups x 10(felt a pull in ribs so I didn't add any full wt. negs.
GSQ 16kg x 10


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 Post subject: Re: The Road Back
PostPosted: Tue Mar 22, 2016 12:00 am 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
3/21-Mon(intestinal thing yesterday, so went easy)
Sw 16kg. 15/15 x 4
Ast. Pullups 10 x 2
Halos 10kg. x 10/10
Db Front/Side raise complex 2 x 8# x 7/7 x 2-sounds goofy but i really like these.
Bw Sq x 20
Hang on fat bar for time x 2(very short-no stamina in grip today)

3/22-Tues
Sw-24kg x 20 x 3
Halos 10kg x 10/10- BW Sq x 20
Db press (2) 35# x 8/8 x 3
Db rows " " x 10 x 3
Gsq 16kg x 10, 24kg x 8(edited)
Ast pullups x 10 x 2

3/24-Thur
Sw 24kg x 20
Halos 10kg x 10/10, Bw Sq x 20
F/S Raise 2x 8# x 8/8, 5/5
DL 155 x 10, 185 x 10, 225 x 10 x 2
Pushups 10 x 3
Db curls 2 x 35# x 8/8 x 3s
Ast Pullups x 10
Neg Pullups(bwt) x 8

3/26-Sat
Halos 10kg. 10/10 Bw Sq x 25
F/S raise (2) 8# 5/5, 8/8
Sw 24kg 20 x 3
Ast. Pullups 10 x 3
Neg. Pullups (bwt) x 5
Pushups 10 x 2
Kb Cl 24kg x 5/5

VW closed at 28.49 today-


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 Post subject: Re: The Road Back
PostPosted: Thu Apr 07, 2016 12:20 pm 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
4/7/16 Thursday
Retired yesterday. Now to get a little more serious about my workouts and general health. Been approached about doing some part time consulting, which I plan to entertain if it's close to home, and NOT full time. I want to add daily walks back into my regime. Naturally it's raining this morning. Workout this afternoon.


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 Post subject: Re: The Road Back
PostPosted: Thu Apr 07, 2016 2:03 pm 
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Sgt. Major
User avatar

Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Congrats on the retirement. I'm throwing money into my accounts like crazy so I can join those ranks while I can still enjoy the stuff I want to do.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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 Post subject: Re: The Road Back
PostPosted: Sat Apr 09, 2016 12:53 am 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
Friday 4/8
a.m. Walked two miles right after sun up. we had snow flurries later on. calling for up to 3 inches tomorrow morning.
p.m.
Light work out
Swings
Assist. Pullups
Pushups
Bw Squats
DB front/side raise complex
Db curls
Been helping crew at work move equipment for past 1-1/2 weeks. Back and rib cage somewhat trashed, so everything light.

4/11-Mon
Sw 24kg 20 x 5
Halos 10Kg x 10/10 Bw Sq x 20, 15
F/S raise complex (2) 11# db's x 7/7
Pushups 10 x 3
Ast. Pullups 10 x 3
Bb curls 70# x 10

4/12-Tues
a.m. walk 2 miles
p.m.
Front/side dumbbell raise complex 7/7
seesaw presses 15/15
Db curls x 15/15
Pullups x 2-first full wt. since Oct/2014-used fat bar chinning bar
Used climber's wrist twister with 10Kg x both sides both directions.


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 Post subject: Re: The Road Back
PostPosted: Wed Apr 13, 2016 9:26 pm 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
4/13-Wed
a.m. short walk with grandson; easy soccer practice, push tricycle up hill after he rode it down a few times.
Climber's wrist twister thingie-L/R x both directions 15/15-10kg.
p.m.
SW 24kg x 20 x 4
Halos 10kg. x 10/10; BwSq x 20
Asist. Pullups x 10
DB pr (2) 35# x 7/7 x 2, 8/8
Db rows " " x 10 x 3
Db curls " " 7/7; 8/8
Hang on thick bar for time abt 30 sec x 2
F/S DB raise (2) 11# x 7/7
GSQ 16kg x 10, 24kg x 10

4/15-Friday
a.m. Walked 2 miles
p.m.
shoulder rehab work with dumbbells.

4/16-Sat
a.m. Walked 2.5 M

4/17-Sun
Halos 10kg x 10/10, bw sq x 20
F/S raise (2) 11# x 7/7
SW 24kg 20 x 5
Ast. Pullups 10 x 3
Pushups 10 x 3
Neg pullups 10(bwt)
Hang on chin bar for time x 2

4/18-Mon
a.m. 2M walk
p.m. Halos 10kg 10/10 BwSq x 30
F/S raise (2) 11# dbs x 5/5
Sw 16kg x 15/15, 10/10, 10/10
Pushups x 15; x 10
Thick bar Pullups(bwt) x 5(very hard)-chin in vicinity of bar, not totally over it yet.
Rows 24kg x 10/10 x 2
Gsq 16kg x 10

VW closed at 28.31(still building an impressive base)-haha.
After shorting oil much of last year, I'm finally modestly back into the oil/energy sector


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 Post subject: Re: The Road Back
PostPosted: Wed Apr 20, 2016 9:59 pm 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
4/20-Wed
a.m. Walked 2+ M
p.m.
Halos 10kg x 10/10, BwSq x 25
Sw 24kg x 30, 20, 20
Ast. Pullups 10 x 2, 7 x 1
Pushups x 10(shldr didn't like these, prob from full wt. pullups the other day)
F/S raise (2) 13.5# db x 5/5
Db Press (2) 35# x 8/8 x 2
Db Rows (2) 35# x 10 x 2
Neg Pullups (bwt) x 10 x 1; x 7 x 1
GSQ 16kg x 10
FSQ (2) 16kg x 7(knee felt funky so quit-still very de-conditioned state it seems)

VW closed at 30.95 today on more than triple normal volume(31 is where I stated a breakout will occur(above), but the number shares traded speaks volumes IMO)
To date from the Oct 2nd, low of 22.71, VW is up 36.3% in about 6 months. Over the same time period, the S&P is up 7.7% and the Dow is up 9.8%. I "hate it" when big profitable companies get black eyes for doing something stupid.
On a somewhat related note, big Oil is coming around.
Disclaimer: This document is for information and illustrative purposes only and does not purport to show actual results. It is not, and should not be regarded as investment advice or as a recommendation regarding any particular security or course of action.

4/22-Fri
Walked 2 M
DB shoulder rehab work

4/24-Sun
Walked 1.5 M
DB shoulder rehab work

4/25 & 4/26
Walked 2M
Yardwork, put in gravel drainage system for downspouts-no superficial workouts.


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 Post subject: Re: The Road Back
PostPosted: Wed Apr 27, 2016 8:56 pm 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
4/27-Wed
Halos 10kg x 10/10 F/S raise db complex 2 x 13.5# x 7/7+15 curls +15 presses
Sw 24kg 20 x 5
Ast. Pullups 10 x 3
Pushups 12 x 3
Bw Sq 20 x 2
KB rows 16kg x 10/10; 24kg x 10/10

4/28-Walked 1.5 M
4/29-Fri
Halos 10kg x 10/10; Db F/S raise complex (2) x 13.5# x 7/7 +15 Curls +15 Press
Sw 16kg x 15/15, 20/20, 15/15, 10/10, 10/10
Db Pr (2) 35# x 8/8 x 3
Db Row" " x 10 x 3-superset with Pr
BW sq x 25
Hang on fat bar for time x 4 or 5(trying to do every day after watching Maxwell's podcast)

5/1 & 5/2-Might be missing awhile-really xxcked up back up somehow. Not had one like this in 30+ years. last workout provides no clues except the light one handed swings were not comfortable, and reason I stayed with 16kg.

Market Journal
VW closed up today-4/27 @ 32.06 +3.75%, or up 41.2% since Oct. Now need a down day to add more shrs. Oil and energy up again today. Nat Gas down slightly. Don't have a good gauge on NG yet.Disclaimer: This document is for information and illustrative purposes only and does not purport to show actual results. It is not, and should not be regarded as investment advice or as a recommendation regarding any particular security or course of action.


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 Post subject: Re: The Road Back
PostPosted: Wed May 18, 2016 9:18 pm 
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Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
5/18-Wed
1st light w/o since back issue at beginning of month.
Walked M,T,W this week 1.5-2M each
Sw-GSQ-DB Pr-DB Curls-Pushups-Pullups(ast)-Sw
16kgX15- 16kgX10-35#x8/8-35X10/10- 10-10-16kg x 15
Warmed up with Halos, Bw sq x 15 & F/s raise x 7/7+PrX10+Curlsx10+Rows(with 13.5# DBs)
(edit) been hanging several times a day on fat chin bar-Might be placebo effect but it seems to help my shldr
"#2-McGill big 3 in the a.m.

5/19-Thurs
Mcgill big 3-a.m.
p.m. Bw Sq x 15
f/s raise(2) 13.5# dbs x 7/7+10PR + 10Curls +10Rows-superset
Sw 24kg x 15 x 2
Pushups 10 x 2
Pullups(ast) 10 x 2
Hang on thick chin bar for time x 4-5(to grip failure)
Half Pullup&hold x 3

5/22-Sun
McGill Big 3
BwSq x 15
F/s raise complex(2) 13.5#dbs x 7/7+10 curls+10Pr+10Rows
Sw 24kg 15 x 3
BP 3x8 light bb(just checking how my shoulder responds-felt good, close grip)
Neg Pullups (bw) x 5 x 2
Ast Pullups 10 x 1
Pushups x 10
long hangs on chin bar x 3

5/23-Mon
a.m.-walked 2M
p.m.-Halos 10kg x 10/10 Bw sq x 15
Sw 24kg 15 x 3
BP 3 sets lite x 8
F/s raise superset x 5+10Curls+10Pr+10Rows X 2 times

5/24-Tues-walked 2M
5/25-Wed
a.m. McG Big 3
Db rotator cuff series with 5# db's
p.m.
Halos 10kg x 10/10
F/S raise superset (2) 13.5#dbs x 7/7+10Crls+10Pr+10Rows
Db Press 2 x 35# x 8/8 x 3
Db Rows " " x 10 x 3
Db Curls " " X 8/8 x 2
Sw 24kg x 20 x 3
Bw Sq x 20

5/26-
Pushed a cyclone spreader with weed-n-feed on our lawn. Ribs were killing me before I finished. Still no structural strength on right side. no add'l workout

5/27-Fri
a.m. Walked 2M
p.m.-F/s raise complex 7/7 + 10 pr +10 curls
Halos-10kg x 10/10 BW Sq x 25
Sw 24kg x 20 x 3
BP x 8 x 3
Ast. Pullups x 10; Neg full wt. pullups x 5 x 3
Gsq 16kg x 10 x 2
Calf raises x 35; Rev curls 70# x 10

VW saga-closed @31.07 today(5/27)-tracking mostly sideways for a month.
Deutsche Bank(DB)-another German company has recently been cited for trading shenanigans. They are in the realm of big companies whose stock has and will suffer, but may be a candidate for recovering their stock price in a year or less. More research needed. Disclaimer: This document is for information and illustrative purposes only and does not purport to show actual results. It is not, and should not be regarded as investment advice or as a recommendation regarding any particular security or course of action.


Last edited by DikTracy6000 on Tue May 31, 2016 12:55 am, edited 1 time in total.

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 Post subject: Re: The Road Back
PostPosted: Tue May 31, 2016 12:52 am 
Offline
Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
5/29-Sun
Walked 2M
Half-Chins, pushups, DB press and curls in garage after walking
Hang on chin bar for time.
Calf raises

5/30-Mon
Halos 10kg x 10/10
Sw 24kg x 15 x 2
DL 135 x 10 X 3s-trying to get back in groove
Db pr (2) 35# x 8 x 3
Db Rows 10 x 3

6/1-Walked 1.5 M
6/2-Thurs-
Halos 10kg x 10/10; BwSq x 20; Ast. Pullups x 10
Sw 24kg 20 x 2
BP light wt. 8 x 4
Neg. Pullups x 5 x 3; Pullups x 3
Gsq 16kg x 10 x 2

6/4-Walked 2M+McGill B3+Should rehab work
Sw 24kg 25, 20
Ast. Pullups 5, 10, 7
Inverted rows 7
BwSq x 20
6/5-Walk 2M
Shldr rehab work
F/s raise superset-2x 13.5# dbs x 5/5+10Pr+10Cl+10Rw+10Pr
(edit): Sw 16kg x 30, 25; 24kg x 20, 20; 32kg. x 15, 15
Hangs on chin bar x 5
Calf raise x 35; Bw+35# x 15/15(each leg)

6/6-Walked 2M. took grandkids in pool, needed a nap after throwing them around.

VW saga-closed @31.23 today(6/6)-D-Day anniversary
DB(Deutsche Bank) will be a no-go after some research. Disclaimer: This document is for information and illustrative purposes only and does not purport to show actual results. It is not, and should not be regarded as investment advice or as a recommendation regarding any particular security or course of action.


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 Post subject: Re: The Road Back
PostPosted: Tue Jun 07, 2016 9:22 pm 
Offline
Sgt. Major

Joined: Mon Oct 17, 2005 4:35 pm
Posts: 2675
6/7-Tues-a.m. Walked 2M; F/s raise s.set 5/5+10P+10Cls+10Rws
Db shldr rehab work-5# dbs
p.m.
Halos 10kg x 10/10; Bw Sq x 20
F/S raise s.set x 5/5+10Pr+10Cls+10Rws+10Pr
(edit)-Ast. Pullups 10 x 2
Sw 24kg x 20 x 3
Db Pr (2) 35# x 8/8 x 3
Db Rws " " x 10 x 3
Gsq 16kg x 10 x 3
Hangs on chin bar x 4

6/11-Sat-Walked 2M
Sw 24kg 20 x 3
Ast. Pullups x 10 x 3
Bw Sq x 25
Pushups 15, 10
Calf Raises x 40

6/12-Sun-Walked 3+M
6/13-Mon-Walked 2M
F/S raise superset (2) 8#db's
Sw 24kg 20 x 3
Bw Sq x 20 Halos 10kg x 10/10
Ast Pullups 10 x 2
Db Pr (2) 35#dbs x 8/8 x 3
Db Rows " " x 10 x 3
Gsq 16kg x 10 x 2
Neg Pullups x 5 x 3(slow decent)-can feel improv.
Calf raises x 35

6/14-Tues
a.m. Walked 3+M
F/S raise superset(2) 8# db's
6/15-Wed
walked 2M-took a break, sinus headache all day wasn't conducive to doing much of anything.

VW saga-closed @28.94 today(6/15); Moved below its 15, 30 and 90 Averages, which is a neg. sign
Disclaimer: This document is for information and illustrative purposes only and does not purport to show actual results. It is not, and should not be regarded as investment advice or as a recommendation regarding any particular security or course of action.


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