DT's log
Moderator: Dux

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: The Road Back
6/16Thurs
a.m. Walked 2M in misting rain.
p.m.
Halos 10kg x 10/10; BwSq x 20
Sw 24kg x 15 x 6
Ast. Pullups 10 x 3
Db Pr(2) 35# x 8/8 x 1; (2) 40# x 5/5 x 3
Db Row" " x 10 x 1; (2) 40# x 8 x 2; x 10 x 1
CR X 35
Overhead pressing doesn't seem to bother my shoulder but front/side raises with light db's set it on fire Wed. night.
Made plans yesterday to visit San Fran & Portland next month to see family. After flying for 40+ years, I've grown to hate it. Told wife we may just drive for our next time.
6/17Fri
a.m.Walked 3M(jogged up one hill)tried adding this back in a few days ago.
p.m.Sw 24kg x 20; Bw Sq x 30
Halos 10kg x 10/10; F/S raise superset (2) 8# dbsshldr rehab stuff
Neg Pullups(bw223# today) 5 x 3(slow descent as possible)
Dl 135# x 10, 155 x 10, 175 x 10
(edit)Long hangs on thick chin bar
Played in pool with grandkidsrecovery
6/18Sat
Walked 3M(jog one hill)
F/S raise superset (2) 13.5# dbs's
6/19Sun
Walked 2Mtoo damn hot to breathe.Was almost home and a full size poodle shot out of a garage aiming for my legs. Surprised the hell outa me since I've been by this house dozens of times and didn't know he lived there.
p.m.Halos 10kg. x 10/10; SkinCatbamboo pole x 10; BwSq x 20
Sw 24kg x 25, 20, 25, 20
Ast. Pullups x 10 x 2; x 7+7Neg
Kb Pr (2) 16kg x 10/10 x 2
Kb Rows(2) 16kg x 10 x 2
6/21Tues
a.m. Walked 2M
p.m.Halos 10kg x 10/10; BwSq x 25
F/S raise superset(2) 8# db's x 10
Sw 24kg x 20 x 2
Db Press (2) 13.5# x 15/15
Ast. Pullups x 10
Db Press (2) 40# x 5/5 x 2
Db Rows " " x 10 x 2
Gsq 16kg x 10
Cut # sets shortheat/humidity in garage had me wiped out.
6/22Weda.m. Walked 3M
F/Sraise superset (2) 8# db's
a.m. Walked 2M in misting rain.
p.m.
Halos 10kg x 10/10; BwSq x 20
Sw 24kg x 15 x 6
Ast. Pullups 10 x 3
Db Pr(2) 35# x 8/8 x 1; (2) 40# x 5/5 x 3
Db Row" " x 10 x 1; (2) 40# x 8 x 2; x 10 x 1
CR X 35
Overhead pressing doesn't seem to bother my shoulder but front/side raises with light db's set it on fire Wed. night.
Made plans yesterday to visit San Fran & Portland next month to see family. After flying for 40+ years, I've grown to hate it. Told wife we may just drive for our next time.
6/17Fri
a.m.Walked 3M(jogged up one hill)tried adding this back in a few days ago.
p.m.Sw 24kg x 20; Bw Sq x 30
Halos 10kg x 10/10; F/S raise superset (2) 8# dbsshldr rehab stuff
Neg Pullups(bw223# today) 5 x 3(slow descent as possible)
Dl 135# x 10, 155 x 10, 175 x 10
(edit)Long hangs on thick chin bar
Played in pool with grandkidsrecovery
6/18Sat
Walked 3M(jog one hill)
F/S raise superset (2) 13.5# dbs's
6/19Sun
Walked 2Mtoo damn hot to breathe.Was almost home and a full size poodle shot out of a garage aiming for my legs. Surprised the hell outa me since I've been by this house dozens of times and didn't know he lived there.
p.m.Halos 10kg. x 10/10; SkinCatbamboo pole x 10; BwSq x 20
Sw 24kg x 25, 20, 25, 20
Ast. Pullups x 10 x 2; x 7+7Neg
Kb Pr (2) 16kg x 10/10 x 2
Kb Rows(2) 16kg x 10 x 2
6/21Tues
a.m. Walked 2M
p.m.Halos 10kg x 10/10; BwSq x 25
F/S raise superset(2) 8# db's x 10
Sw 24kg x 20 x 2
Db Press (2) 13.5# x 15/15
Ast. Pullups x 10
Db Press (2) 40# x 5/5 x 2
Db Rows " " x 10 x 2
Gsq 16kg x 10
Cut # sets shortheat/humidity in garage had me wiped out.
6/22Weda.m. Walked 3M
F/Sraise superset (2) 8# db's

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: The Road Back
6/23Thurs
a.m.Walked 2M
p.m.Skin Cat x 15(bamb pole)
Bw Sq x 20
Sw 24kg x 20
DL 155, 175, 185, 165, 155# all x 10 reps(ribs felt almost normal)
CR x 35
6/24Fri
a.m.Walked 2M; F/S raise superset (2) 8# db's.
p.m.BwSq x 30; F/S raise s.set x 7/7+10 FP's + 10Prs+10Crls(2) 13.5# dbs
Sw 24kg 20 x 4
Ast. Pullups x 10
Neg Pullups x 5 x 3
6/25Sat
Walked 3Mjog 1 hill;that's it.
6/26Sun
a.m.Walked 3M; jog 1 hill
6/27Mon
a.m.Walk 2M
6/28Tues
a.m.Walk 2M
6/29Wed
a.m.Walked 3M
p.m. Halos 10kg x 10/10; bw Sq x 30
F/S raise superset (2) 8# db's
Sw 24kg 20 x 4
Ast. Pullups x 10 x 2
Kb Pr (2) 16kg x 10/10 x 2
Kb rows " " x 10 x 2
CR's x 40
took off a few daysfelt a minor groin pullmore than likely from horsing around in pool with grandkids
a.m.Walked 2M
p.m.Skin Cat x 15(bamb pole)
Bw Sq x 20
Sw 24kg x 20
DL 155, 175, 185, 165, 155# all x 10 reps(ribs felt almost normal)
CR x 35
6/24Fri
a.m.Walked 2M; F/S raise superset (2) 8# db's.
p.m.BwSq x 30; F/S raise s.set x 7/7+10 FP's + 10Prs+10Crls(2) 13.5# dbs
Sw 24kg 20 x 4
Ast. Pullups x 10
Neg Pullups x 5 x 3
6/25Sat
Walked 3Mjog 1 hill;that's it.
6/26Sun
a.m.Walked 3M; jog 1 hill
6/27Mon
a.m.Walk 2M
6/28Tues
a.m.Walk 2M
6/29Wed
a.m.Walked 3M
p.m. Halos 10kg x 10/10; bw Sq x 30
F/S raise superset (2) 8# db's
Sw 24kg 20 x 4
Ast. Pullups x 10 x 2
Kb Pr (2) 16kg x 10/10 x 2
Kb rows " " x 10 x 2
CR's x 40
took off a few daysfelt a minor groin pullmore than likely from horsing around in pool with grandkids

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: The Road Back
6/30ThursWalk 2M
7/1FriWalk 2M; F/s raise superset (2) 8# db's
7/2Sat
Halos 10kg x 10/10; BwSq x 30
Sw 24kg x 20 x 4
Ast. Pullups x 10 x 3
Db Pr (2) 30# x 10/10 x 3 (dropped 10# off db's and added reps)
Db rows (2) 30# x 10 x 3
Db Curls " " x 10/10 x 2
Gsq 16kg x 10 x 2
CR's x 40; 35
7/3Sun
a.m.Walk 2M
F/S raise complex (2) 8# dbs; (2) 13.5# dbs.
7/4Independence Day
a.m.Walk 2M
p.m.Halos 10kg x 10/10; F/s raise sset (2) 8# db's
Sw 24kg x 20 x 4
BwSq x 30
Db Pr (2) 30# x 10/10 x 3
Db Rw " " x 10 x 3
Ast. Pullups x 10 x 3
CR x 35
Hang on thick bar x 5
(edit)GSQ 16kg x 10
7/5Tues
a.m.Walk 3M(jogged up 1 hill)
p.m.Halos 10kg x 10/10; BwSq x 30
Sw 24kg x 20
Ast. Pullups x 10
DL 155, 175, 185, 165, 155 all x 10reps
Neg BWt Pullups x 5 x 2
Db Curls (2) 30# x 10/10 x 3
CR's x 40
p.p.mHangs on thick bar(several)
Slow pushups x 10
Db KB Pr (2) 16kg x 13/13, 12/12extra shldr work.
7/6Walk 2M
7/7a.m. Walk 3M(jog 1 hillpicked up pace somewhat)
F/s raise sset (2) 8# db's
p.m.90 degrees in garage, high humidity
halos 10kg x 10/10; BwSq x 30
CR's (25+35), 30, 35, 30
Sw 24kg x 20 x 3
Ast. Pullups x 10 x 2
Db Kb Pr (2) 16kg x 10/10 x 3
Db kb Row " " x 10 x 3
7/9Sat
a.m.Walk 3M(jog one hill)
p.m.Short workout, swings, ast. pullups & pushups.shldr real sorequit
7/10Sun
a.m.Walk 2m
p.m.Took wife to hosp for brain mrihad to cancel our trip out west
7/1FriWalk 2M; F/s raise superset (2) 8# db's
7/2Sat
Halos 10kg x 10/10; BwSq x 30
Sw 24kg x 20 x 4
Ast. Pullups x 10 x 3
Db Pr (2) 30# x 10/10 x 3 (dropped 10# off db's and added reps)
Db rows (2) 30# x 10 x 3
Db Curls " " x 10/10 x 2
Gsq 16kg x 10 x 2
CR's x 40; 35
7/3Sun
a.m.Walk 2M
F/S raise complex (2) 8# dbs; (2) 13.5# dbs.
7/4Independence Day
a.m.Walk 2M
p.m.Halos 10kg x 10/10; F/s raise sset (2) 8# db's
Sw 24kg x 20 x 4
BwSq x 30
Db Pr (2) 30# x 10/10 x 3
Db Rw " " x 10 x 3
Ast. Pullups x 10 x 3
CR x 35
Hang on thick bar x 5
(edit)GSQ 16kg x 10
7/5Tues
a.m.Walk 3M(jogged up 1 hill)
p.m.Halos 10kg x 10/10; BwSq x 30
Sw 24kg x 20
Ast. Pullups x 10
DL 155, 175, 185, 165, 155 all x 10reps
Neg BWt Pullups x 5 x 2
Db Curls (2) 30# x 10/10 x 3
CR's x 40
p.p.mHangs on thick bar(several)
Slow pushups x 10
Db KB Pr (2) 16kg x 13/13, 12/12extra shldr work.
7/6Walk 2M
7/7a.m. Walk 3M(jog 1 hillpicked up pace somewhat)
F/s raise sset (2) 8# db's
p.m.90 degrees in garage, high humidity
halos 10kg x 10/10; BwSq x 30
CR's (25+35), 30, 35, 30
Sw 24kg x 20 x 3
Ast. Pullups x 10 x 2
Db Kb Pr (2) 16kg x 10/10 x 3
Db kb Row " " x 10 x 3
7/9Sat
a.m.Walk 3M(jog one hill)
p.m.Short workout, swings, ast. pullups & pushups.shldr real sorequit
7/10Sun
a.m.Walk 2m
p.m.Took wife to hosp for brain mrihad to cancel our trip out west

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: The Road Back
7/12Tues
a.m. Walk 3M(ran 1 long hill on grassknee didn't mind that like running on hard pavement)
p.m.Halos 10kg x 10/10; BwSq x 30
Sw 24kg x 10/10 x 4
Ast. Pullups x 10 x 2
Db Kb Pr (2) 16kg x 10/10 x 4
Db Kb Rw " " " x 10 x 4
Gsq 16kg x 10 x 2
CR x 35, 45
7/13WedWalk 2M
7/14Thura.m. Walk 2M; F/S raise s.set (2) 8# dbs
p.m. 92 degr. in garage, nice breeze
Bw sq x 20
Sw 24kg x 20
Ast. Pullups x 10
DL 135 x 10; 155 x 10; 185 x 5 x 4s; 175 x 5 x 2s
Neg Wt Pullups x 5 x 3getting easierribs okay
Db Curls (2) 30# x 10/10 x 2
CR x 35, 30
7/15Fri a.m. Walk 3+M(ran one long hill)54'
p.m. Halos 10kg x 10/10; BwSq x 25
Sw 24kg x 20 x 2
Ast. Pullups x 10
Db Kb Pr (2) 16kg x 10/10 x 3
Db Kb Row" " x 10 x 3
Half Pullups(bwt) x 5 x 3 (focus on pulling elbows towards lower back)
Garage temp & humidity were brutal.
7/16Sat
a.m. Walk 3+M(jog up one hill)
p.m. Sw 24kg x 20
Bw Sq x 35
BB Sq(lite) x 10
Chins x 3
Pullups x 3
7/17Sun
a.m. Walk 3+M(jog 1 hill)
p.m.90 degr in garage, 54% Rel Hum.
Halos 10kg x 10/10; BwSq x 25
Sw 24kg x 20 x 3
Assist. Pullups x 10
Db Kb Pr (2) 16kg x 10/10 x 3seesaw
Db Kb Rws" " x 10 x 3
GbSq 16kg x 10 x 2
Half pullups(bwt) x 5
7/18Mon
a.m. Walk 3M
p.m. Started the No S Diet today. played with kids in pool.
Wt. 226#
a.m. Walk 3M(ran 1 long hill on grassknee didn't mind that like running on hard pavement)
p.m.Halos 10kg x 10/10; BwSq x 30
Sw 24kg x 10/10 x 4
Ast. Pullups x 10 x 2
Db Kb Pr (2) 16kg x 10/10 x 4
Db Kb Rw " " " x 10 x 4
Gsq 16kg x 10 x 2
CR x 35, 45
7/13WedWalk 2M
7/14Thura.m. Walk 2M; F/S raise s.set (2) 8# dbs
p.m. 92 degr. in garage, nice breeze
Bw sq x 20
Sw 24kg x 20
Ast. Pullups x 10
DL 135 x 10; 155 x 10; 185 x 5 x 4s; 175 x 5 x 2s
Neg Wt Pullups x 5 x 3getting easierribs okay
Db Curls (2) 30# x 10/10 x 2
CR x 35, 30
7/15Fri a.m. Walk 3+M(ran one long hill)54'
p.m. Halos 10kg x 10/10; BwSq x 25
Sw 24kg x 20 x 2
Ast. Pullups x 10
Db Kb Pr (2) 16kg x 10/10 x 3
Db Kb Row" " x 10 x 3
Half Pullups(bwt) x 5 x 3 (focus on pulling elbows towards lower back)
Garage temp & humidity were brutal.
7/16Sat
a.m. Walk 3+M(jog up one hill)
p.m. Sw 24kg x 20
Bw Sq x 35
BB Sq(lite) x 10
Chins x 3
Pullups x 3
7/17Sun
a.m. Walk 3+M(jog 1 hill)
p.m.90 degr in garage, 54% Rel Hum.
Halos 10kg x 10/10; BwSq x 25
Sw 24kg x 20 x 3
Assist. Pullups x 10
Db Kb Pr (2) 16kg x 10/10 x 3seesaw
Db Kb Rws" " x 10 x 3
GbSq 16kg x 10 x 2
Half pullups(bwt) x 5
7/18Mon
a.m. Walk 3M
p.m. Started the No S Diet today. played with kids in pool.
Wt. 226#
Last edited by DikTracy6000 on Wed Aug 03, 2016 1:33 am, edited 2 times in total.

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: The Road Back
7/19Tues
a.m. Walk 2M
p.m. BwSq x 25; Halos 10kg x 10/10
Ast. Pullups x 10
Sw 24kg x 20 x 5
Db Kb Pr (2) 16kg x 10/10 x 3
Db Kb Rws " " x 10 x 3
Half Pullups x 5 x 3
CR x 35, 35
2nd day of No S Diet
7/20 & 21Walked 3M(jogged hill)
7/22Fri
a.m. Walk 3M
p.m. 91 degr. in garage, 58% rel. humidity.
Swing 24kg x 20; BwSq x 30; Halos 10kg x 10/10
Ast. Pullups x 10 x 2
Neg. Pullups x 5 x 2
DL 135 x 10; 155 x 10; 185 x 5 x 2; 205 x 5; 175 x 10, 5(50 reps)
Half pullups x 5 x 2
CR x 35
7/23Sat
a.m. Walk 2M(very muggy already at 8:00a.m.)
p.m. 96 degr. in garage, 56% rel humid.
Halos 10kg x 5/5; bw sq x 25
F/S raise s.set (2) 8#
Sw 24kg x 25, 20, 20, 20
Db Kb Pr (2) 16kg x 10/10 x 3
Db Kb Rw " " x 10 x 3
CR x 25, 35
a.m. Walk 2M
p.m. BwSq x 25; Halos 10kg x 10/10
Ast. Pullups x 10
Sw 24kg x 20 x 5
Db Kb Pr (2) 16kg x 10/10 x 3
Db Kb Rws " " x 10 x 3
Half Pullups x 5 x 3
CR x 35, 35
2nd day of No S Diet
7/20 & 21Walked 3M(jogged hill)
7/22Fri
a.m. Walk 3M
p.m. 91 degr. in garage, 58% rel. humidity.
Swing 24kg x 20; BwSq x 30; Halos 10kg x 10/10
Ast. Pullups x 10 x 2
Neg. Pullups x 5 x 2
DL 135 x 10; 155 x 10; 185 x 5 x 2; 205 x 5; 175 x 10, 5(50 reps)
Half pullups x 5 x 2
CR x 35
7/23Sat
a.m. Walk 2M(very muggy already at 8:00a.m.)
p.m. 96 degr. in garage, 56% rel humid.
Halos 10kg x 5/5; bw sq x 25
F/S raise s.set (2) 8#
Sw 24kg x 25, 20, 20, 20
Db Kb Pr (2) 16kg x 10/10 x 3
Db Kb Rw " " x 10 x 3
CR x 25, 35

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: The Road Back
7/24Sun
Walk 3M
7/25Mon Wt 221#; 5# lost, week 1 on No S Diet.
a.m. Walk 3M
p.m. Chinups gtg throughout the day: 3,2,2,1,3,2=13 so far(ribs didn't hurt for first time, chin above bar). played with grand kids in pool; 96 degr in garage, 60% rel humidity so I wimped out on anything else.
7/26Tues
a.m. Walk 3M; Pullups (bwt): 2,2,2,2,2
p.m. Halos 10kg x 10/10; another 60% Rel humidity day
Bw Sq x 35; Ast. Pullups x 10
Sw 24kg x 20 x 2
Dbl Kb Pr (2) 16kg x 10/10 x 2
Dbl kb Row " " x 10 x 2
Goblet Squats 16kg x 10 x 3
CR x 35
Dbell Press (2) 40#dbs x 7/7 x 2
Dbell Row " " " x 10 x 2
7/27&7/28Walked 3M both mornings
A few pullups throughout the day.
7/29Fri
a.m. Walked 3M before 8:00 a.m.
p.m: 92 degr in garage, 61% rel humid.
Bwt Sq x 30; Halos 10kg x 10/10
Ast. Pullups x 10 x 2
Kb swing 16 kg. x 30 x 3; 24kg x 20 x 3; 32kg x 10 x 3=180 total
Kb Press 16kg x 10/10 x 2
Kb Row " x 10 x 2
Calf raise x 37
Gobl. Sq 16kg x 10
Fin. 16oz. bottle of water during w/o.
Walk 3M
7/25Mon Wt 221#; 5# lost, week 1 on No S Diet.
a.m. Walk 3M
p.m. Chinups gtg throughout the day: 3,2,2,1,3,2=13 so far(ribs didn't hurt for first time, chin above bar). played with grand kids in pool; 96 degr in garage, 60% rel humidity so I wimped out on anything else.
7/26Tues
a.m. Walk 3M; Pullups (bwt): 2,2,2,2,2
p.m. Halos 10kg x 10/10; another 60% Rel humidity day
Bw Sq x 35; Ast. Pullups x 10
Sw 24kg x 20 x 2
Dbl Kb Pr (2) 16kg x 10/10 x 2
Dbl kb Row " " x 10 x 2
Goblet Squats 16kg x 10 x 3
CR x 35
Dbell Press (2) 40#dbs x 7/7 x 2
Dbell Row " " " x 10 x 2
7/27&7/28Walked 3M both mornings
A few pullups throughout the day.
7/29Fri
a.m. Walked 3M before 8:00 a.m.
p.m: 92 degr in garage, 61% rel humid.
Bwt Sq x 30; Halos 10kg x 10/10
Ast. Pullups x 10 x 2
Kb swing 16 kg. x 30 x 3; 24kg x 20 x 3; 32kg x 10 x 3=180 total
Kb Press 16kg x 10/10 x 2
Kb Row " x 10 x 2
Calf raise x 37
Gobl. Sq 16kg x 10
Fin. 16oz. bottle of water during w/o.

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: The Road Back
7/30Sat. Walked 3M
7/31Sun
a.m. Walked 3M
p.m. Halos 10kg x 10/10; Bw Sq. 35,15
Sw 24kg x 20 x 2
DL 135 x 10; 155 x 10; 175 x 8; 185 x 8; 205 x 5; 175 x 10
Ast. Pullups x 10
Neg bwt pullups x 5 x 2
Db Curls (2) 40#db's x 5/5 x 2
CR x 35
7/31Sun
a.m. Walked 3M
p.m. Halos 10kg x 10/10; Bw Sq. 35,15
Sw 24kg x 20 x 2
DL 135 x 10; 155 x 10; 175 x 8; 185 x 8; 205 x 5; 175 x 10
Ast. Pullups x 10
Neg bwt pullups x 5 x 2
Db Curls (2) 40#db's x 5/5 x 2
CR x 35

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: The Road Back
7/30Sat. Walked 3M
7/31Sun
a.m. Walked 3M
p.m. Halos 10kg x 10/10; Bw Sq. 35,15
Sw 24kg x 20 x 2
DL 135 x 10; 155 x 10; 175 x 8; 185 x 8; 205 x 5; 175 x 10
Ast. Pullups x 10
Neg bwt pullups x 5 x 2
Db Curls (2) 40#db's x 5/5 x 2
CR x 35
8/1MonWalked 3MWt 220#(2nd week of No S)
8/2Tuesa.m. Walked 3M
p.m. Halos 10kg x 10/10; BwSq x 35
Ast. Pullups x 10 x 2
Sw 24kg x 20 x 3
Kb Pr (2) 16kg x 10/10 x 3
Db Row" " x 10 x 3
CR x 40
GSq 16kg x 10 x 2
8/3,4,5Walked 3 miles each morning before 7:00 a.m.back's been achy so avoided weights for a couple days.
7/31Sun
a.m. Walked 3M
p.m. Halos 10kg x 10/10; Bw Sq. 35,15
Sw 24kg x 20 x 2
DL 135 x 10; 155 x 10; 175 x 8; 185 x 8; 205 x 5; 175 x 10
Ast. Pullups x 10
Neg bwt pullups x 5 x 2
Db Curls (2) 40#db's x 5/5 x 2
CR x 35
8/1MonWalked 3MWt 220#(2nd week of No S)
8/2Tuesa.m. Walked 3M
p.m. Halos 10kg x 10/10; BwSq x 35
Ast. Pullups x 10 x 2
Sw 24kg x 20 x 3
Kb Pr (2) 16kg x 10/10 x 3
Db Row" " x 10 x 3
CR x 40
GSq 16kg x 10 x 2
8/3,4,5Walked 3 miles each morning before 7:00 a.m.back's been achy so avoided weights for a couple days.

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: The Road Back
8/6Sat
a.m. Walked 3M. I walk a mile to a little park next to our kids' elem. school. There's a hilly, paved route that's about half a mile around. this morning, some young mom was jogging while pushing one of those baby jogging strollers and also had three large dogs running on leash with her. I saw she was approaching the hill, and said to myself, that ought to slow her down. She flew up that hill, wth.
p.m. Halos 10kg x 10/10; Bw Sq x 30
Sw 24kg x 20
Rack Lifts 135# x 10, 205 x 5, 255 x 5, 275, x 3,3,5,3, 205 x 10
Neg. Bw Pullups x 7,7,7,5
CR x 30
8/7Sun
p.m. Walked 3.5+M
8/8Mon: Wt 219; down 7# on No S
a.m.Walked 3M
p.m.Halos 10kg x 10/10; Fr/S raise superset (2) 8# db's
Sw 24kg x 25, 20, 20
Kb Pr (2) 16kg x 10/10 x 3
Kb row " " x 10 x 3
Gobl Sq 16kg x 10 x 3
Ast. Pullups x 10 x 2
8/9Tues
a.m. Walked 3M(jog 1 hill)
p.m.Sw 24kg x 20
Kb SN 16kg x 10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
Pullups x 2,2,3,2,2,3
CR x 35
a.m. Walked 3M. I walk a mile to a little park next to our kids' elem. school. There's a hilly, paved route that's about half a mile around. this morning, some young mom was jogging while pushing one of those baby jogging strollers and also had three large dogs running on leash with her. I saw she was approaching the hill, and said to myself, that ought to slow her down. She flew up that hill, wth.
p.m. Halos 10kg x 10/10; Bw Sq x 30
Sw 24kg x 20
Rack Lifts 135# x 10, 205 x 5, 255 x 5, 275, x 3,3,5,3, 205 x 10
Neg. Bw Pullups x 7,7,7,5
CR x 30
8/7Sun
p.m. Walked 3.5+M
8/8Mon: Wt 219; down 7# on No S
a.m.Walked 3M
p.m.Halos 10kg x 10/10; Fr/S raise superset (2) 8# db's
Sw 24kg x 25, 20, 20
Kb Pr (2) 16kg x 10/10 x 3
Kb row " " x 10 x 3
Gobl Sq 16kg x 10 x 3
Ast. Pullups x 10 x 2
8/9Tues
a.m. Walked 3M(jog 1 hill)
p.m.Sw 24kg x 20
Kb SN 16kg x 10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
Pullups x 2,2,3,2,2,3
CR x 35

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: The Road Back
8/10Wed
a.m.Walk 3M(Jog 1 hill); Half pullups x 5(bwt)
p.m.Swam with grandkids
8/11Thurs
a.m. Walk 3M(no jogging)
p.m. Started my afternoon garage workout88 degrF & 68% Rel humidity
Sw 24kg x 20 x 2
Bw Sq x 25
Halos 10kg x 10/10
I wimped out, breathing was difficult due to the humiditywould have never quit 35 yrs ago. Tomorrow's another day.
8/12Fri
a.m. Walk 3M
p.m.Halos 10kg x 10/10; BwSq x 25(94 degr. 64% Rel hum)
Sw 24kg x 20 x 2
Ast. Pullups x 10 x 2
Kb Pr (2) 16kg x 10/10 x 3
Kb Rw " " x 10 x 3
GSq 16kg x 10 x 3
Garage was a sweat lodge
8/13Sat. Walk 3+M before sunrise
8/14Sun Walk 3M
a.m.Walk 3M(Jog 1 hill); Half pullups x 5(bwt)
p.m.Swam with grandkids
8/11Thurs
a.m. Walk 3M(no jogging)
p.m. Started my afternoon garage workout88 degrF & 68% Rel humidity
Sw 24kg x 20 x 2
Bw Sq x 25
Halos 10kg x 10/10
I wimped out, breathing was difficult due to the humiditywould have never quit 35 yrs ago. Tomorrow's another day.
8/12Fri
a.m. Walk 3M
p.m.Halos 10kg x 10/10; BwSq x 25(94 degr. 64% Rel hum)
Sw 24kg x 20 x 2
Ast. Pullups x 10 x 2
Kb Pr (2) 16kg x 10/10 x 3
Kb Rw " " x 10 x 3
GSq 16kg x 10 x 3
Garage was a sweat lodge
8/13Sat. Walk 3+M before sunrise
8/14Sun Walk 3M

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: The Road Back
8/15Mon. Weekly weigh in #4 on No SWt 217#, down 9#.
a.m.Walk 3M
p.m.Halos 10kg x 10/10; Bw Sq x 25: only 60% Rel. Humidity today.
Sw 24kg x 20 x 5
Half Pullups x 5 x 2
Pullups x 5 x 2
Sw 32kg x 15 x 2
a.m.Walk 3M
p.m.Halos 10kg x 10/10; Bw Sq x 25: only 60% Rel. Humidity today.
Sw 24kg x 20 x 5
Half Pullups x 5 x 2
Pullups x 5 x 2
Sw 32kg x 15 x 2

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: The Road Back
8/18Thurs
Walk 1Ma.m.
p.m.
Sw 24kg x 20 x 3
Halos 10kg x 10/10; bw Sq x 20
Kb Pr (2) 16kg x 10 x 3
Kb Rw " " x 10 x 3
Half pullups x 5 x 2
Gob Sq 16kg x 10 x 2
Swam with GK's in pool. Threw them around until my shoulders were toast.Ribs felt like they were dislocated at bedtime. Better in morning.
8/19Fri
a.m. Walk 3M
p.m. Kettlebell workout
SW 24kg x 20
Bw Sq x 25; Halos 10kg x 10/10
Snatch(SN) 16kg x 10/10 x 7=140
Assist. pullups x 10 x 2
SN 24kg x 5/5=10(150 Snatches total)
8/21Sun
a.m. Walk 3M
p.m. Halos 10kg x 10/10; BwSq x 20
Sw 24kg x 20 x 2
Kb Pr (2) 16kg's x 10/10 x 3
Kb Row" " x 10 x 3
GSq 16kg x 10; 24kg x 10
FSq (2) 16kg's x 7
Half Pullup x 7 x 2; Pullups x 5
Walk 1Ma.m.
p.m.
Sw 24kg x 20 x 3
Halos 10kg x 10/10; bw Sq x 20
Kb Pr (2) 16kg x 10 x 3
Kb Rw " " x 10 x 3
Half pullups x 5 x 2
Gob Sq 16kg x 10 x 2
Swam with GK's in pool. Threw them around until my shoulders were toast.Ribs felt like they were dislocated at bedtime. Better in morning.
8/19Fri
a.m. Walk 3M
p.m. Kettlebell workout
SW 24kg x 20
Bw Sq x 25; Halos 10kg x 10/10
Snatch(SN) 16kg x 10/10 x 7=140
Assist. pullups x 10 x 2
SN 24kg x 5/5=10(150 Snatches total)
8/21Sun
a.m. Walk 3M
p.m. Halos 10kg x 10/10; BwSq x 20
Sw 24kg x 20 x 2
Kb Pr (2) 16kg's x 10/10 x 3
Kb Row" " x 10 x 3
GSq 16kg x 10; 24kg x 10
FSq (2) 16kg's x 7
Half Pullup x 7 x 2; Pullups x 5

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: The Road Back
8/22Mon
a.m. Walk 3M
Wt. 219
8/23Tues
p.m. Halos 10kg x 10/10; BwSq x 25
Sw 24kg x 20 x 2
Ast. Pullups x 10 x 3
Kb Pr (2) 16kg's x 10/10 x 3
Kb Row" " x 10 x 3
Gob Sq 16kg x 10 x 3
Dbl Kb Cleans (2) 16kg x 10; (2) 24kg. x 7
8/2526
Walked 3M
Trimmed shrubs for two days and too beat to pick up anything afterwards, ribs feel like I took a roundhouse kick when finished.
a.m. Walk 3M
Wt. 219
8/23Tues
p.m. Halos 10kg x 10/10; BwSq x 25
Sw 24kg x 20 x 2
Ast. Pullups x 10 x 3
Kb Pr (2) 16kg's x 10/10 x 3
Kb Row" " x 10 x 3
Gob Sq 16kg x 10 x 3
Dbl Kb Cleans (2) 16kg x 10; (2) 24kg. x 7
8/2526
Walked 3M
Trimmed shrubs for two days and too beat to pick up anything afterwards, ribs feel like I took a roundhouse kick when finished.

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
DT's log
8/27, 28, 29, 30Walked 3M in a.m.
Wt. 217# on 8/29(six wks on NoS) down 9#
8/31Wed
a.m. Walked 3M
p.m. Halos 10kg x 10/10; Bwsq x 20
Sw 16kg x 25; 24 kg x 25, 20, 20; 32kg x 20, 15, 15, 15 10 =165 total.
Pullups(bwt) x2,3,3,3,3
(edit): changing log title to something more appropriate.
9/1Thurs
a.m. Walked 3/4M(jogged about half in rain).
2nd walk(sunny) 3M
p.m. Halos 10kg x 10/10; BwSq x 25; Pullups x 2
Sw 24kg x 20
Kb Pr (2) 16kg x 10/10 x 3
Rows (2) " " x 10 x 3
Half pullups x 7 x 2
CR's x 35
9/2Fri
a.m. Walk 3M
p.m. BwSq x 25
Sw 24kg x 20 x 2
Half pullups 5 x 3
GSq 16kg x 10 x 2; 24kg x 10
P/u planks abt. 30"
9/3Sat.
Weighed in at 215# this morning, down 11#.
Thinking of doing some kind of yoga to improve my flexibility.
9/4Sun
a.m. Walk 3M
p.m. halos 10kg x 10/10; BwSq x 30
Sw 24kg x 20 x 5
Half pullups x 5 x 2
Kb Pr (2) 16kg x 10/10 x 2
Kb Row " " x 10 x 2
Pullups x 5, 4
Wt. 217# on 8/29(six wks on NoS) down 9#
8/31Wed
a.m. Walked 3M
p.m. Halos 10kg x 10/10; Bwsq x 20
Sw 16kg x 25; 24 kg x 25, 20, 20; 32kg x 20, 15, 15, 15 10 =165 total.
Pullups(bwt) x2,3,3,3,3
(edit): changing log title to something more appropriate.
9/1Thurs
a.m. Walked 3/4M(jogged about half in rain).
2nd walk(sunny) 3M
p.m. Halos 10kg x 10/10; BwSq x 25; Pullups x 2
Sw 24kg x 20
Kb Pr (2) 16kg x 10/10 x 3
Rows (2) " " x 10 x 3
Half pullups x 7 x 2
CR's x 35
9/2Fri
a.m. Walk 3M
p.m. BwSq x 25
Sw 24kg x 20 x 2
Half pullups 5 x 3
GSq 16kg x 10 x 2; 24kg x 10
P/u planks abt. 30"
9/3Sat.
Weighed in at 215# this morning, down 11#.
Thinking of doing some kind of yoga to improve my flexibility.
9/4Sun
a.m. Walk 3M
p.m. halos 10kg x 10/10; BwSq x 30
Sw 24kg x 20 x 5
Half pullups x 5 x 2
Kb Pr (2) 16kg x 10/10 x 2
Kb Row " " x 10 x 2
Pullups x 5, 4

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: DT's Log
9/5Mon(Labor Day)
a.m. Walk 3M
p.m. Bw Sq x 25
Sw 24kg x 25, 20
Kb Sn 16kg x 10/10 x 7
CR's 30, 35, 40, 30, 30pushing (edit)up on chin bar on power rack for resistance.
Going to do Five Tibetan rites in morning when I get up.
9/6Tues
a.m. Five Tibetan rights at 4:45 a.m.(7 movements ea.)
Walked 3M
9/7Wed
a.m. T5TR(7)
Walk 3M
9/8Thur
a.m. T5TR; Walk 3M
p.m.Halos 10kg x 10/10; BwSq x 20 (92 deg F; 59% R.H in garage gym)
Sw 24kg x 20
Ast. Pullups x 7 x 2
DL's 135 x 10; 155 x 10; 185 x 5; 205 x 5 x 2
Kb Pr (2) 16kg x 10/10 x 2
Kb Row " " x 10 x 2
Db Pr (2) 40# x 5/5 x 2
Db Rw " " x 8, x 10
9/9Fri
a.m. Walk 3M
T5T (7)
9/10Sat. Wt. 215#
a.m. T5T(7); Walk 3M.
p.m. Warm up 92 deg/60% RH in garage
Sw 24kg x 20 x 3
Ast. Pullups x 10 x 3
Kb Pr (2) 16kg x 10/10 x 3
Gob Sq 16kg x 10 x 3
a.m. Walk 3M
p.m. Bw Sq x 25
Sw 24kg x 25, 20
Kb Sn 16kg x 10/10 x 7
CR's 30, 35, 40, 30, 30pushing (edit)up on chin bar on power rack for resistance.
Going to do Five Tibetan rites in morning when I get up.
9/6Tues
a.m. Five Tibetan rights at 4:45 a.m.(7 movements ea.)
Walked 3M
9/7Wed
a.m. T5TR(7)
Walk 3M
9/8Thur
a.m. T5TR; Walk 3M
p.m.Halos 10kg x 10/10; BwSq x 20 (92 deg F; 59% R.H in garage gym)
Sw 24kg x 20
Ast. Pullups x 7 x 2
DL's 135 x 10; 155 x 10; 185 x 5; 205 x 5 x 2
Kb Pr (2) 16kg x 10/10 x 2
Kb Row " " x 10 x 2
Db Pr (2) 40# x 5/5 x 2
Db Rw " " x 8, x 10
9/9Fri
a.m. Walk 3M
T5T (7)
9/10Sat. Wt. 215#
a.m. T5T(7); Walk 3M.
p.m. Warm up 92 deg/60% RH in garage
Sw 24kg x 20 x 3
Ast. Pullups x 10 x 3
Kb Pr (2) 16kg x 10/10 x 3
Gob Sq 16kg x 10 x 3

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: DT's Log
9/11Sun 9/15 Thurs
a.m. T5T(9 reps): Walked 21/4M to 3M ev. day exc. 9/13
9/16Fri
a.m. T5T(9); Walked 2M
p.m. Halos 10kg x 10/10 ; Bw Sq x 20
Sw 24kg x 20 x 6
Dips 5 x 5
Pullups(bwt) x 3,4,4,4,4these are feeling better every week.
9/17Sat
T5T(9)
Outdoor play activities with Grandson, Bat, ball, bike(trike), bubbles.
9/18Sun
T5T(9)
Walked 3M
a.m. T5T(9 reps): Walked 21/4M to 3M ev. day exc. 9/13
9/16Fri
a.m. T5T(9); Walked 2M
p.m. Halos 10kg x 10/10 ; Bw Sq x 20
Sw 24kg x 20 x 6
Dips 5 x 5
Pullups(bwt) x 3,4,4,4,4these are feeling better every week.
9/17Sat
T5T(9)
Outdoor play activities with Grandson, Bat, ball, bike(trike), bubbles.
9/18Sun
T5T(9)
Walked 3M

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: DT's Log
9/19Mon
a.m. T5T(9); Walked 2M
9/20Tues
a.m. T5T(11 reps)
Walk 1M while occasionally pushing gs up grades on his tricycle
p.m. Halos 10kg x 10/10; BwSq x 25
Kb Sw 24kg x 20 x 3
Kb Pr (2) 16kg x 10/10 x 3
Kb Rw " " x 10 x 3
Half Pullups x 7 x 3
Gobl Sq 16kg x 10 x 3
9/21Wed
a.m. Walked 3+M
p.m. T5T(11)
a.m. T5T(9); Walked 2M
9/20Tues
a.m. T5T(11 reps)
Walk 1M while occasionally pushing gs up grades on his tricycle
p.m. Halos 10kg x 10/10; BwSq x 25
Kb Sw 24kg x 20 x 3
Kb Pr (2) 16kg x 10/10 x 3
Kb Rw " " x 10 x 3
Half Pullups x 7 x 3
Gobl Sq 16kg x 10 x 3
9/21Wed
a.m. Walked 3+M
p.m. T5T(11)

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: DT's Log
9/22Thur
a.m. T5T(11); Walked 3M
9/23Fri
a.m. T5T(11); Walked 3M
p.m. KB workout later
BwSq x 30
Kb Sw 24kg x 20 x 5
Pullups(bwt) x 4 x 5
Dips(bwt) x 5 x 5
CR's x 35
Incline Pushups ag. bench x 10(nursing a sore shldrrot. cuff)
9/24Sat
Wt. 214 lbs. down 12 lbs.(week 10)
9/26Mon
a.m. T5T(12 reps)
p.m. BwSq x 25
Kb Sw 24kg x 20 x 4
Ast. Pullups x 10 x 2
kb pr (2) 16kg x 10/10 x 3
kb rw " " x 10 x 3
Gob Sq 16kg x 10 x 3
a.m. T5T(11); Walked 3M
9/23Fri
a.m. T5T(11); Walked 3M
p.m. KB workout later
BwSq x 30
Kb Sw 24kg x 20 x 5
Pullups(bwt) x 4 x 5
Dips(bwt) x 5 x 5
CR's x 35
Incline Pushups ag. bench x 10(nursing a sore shldrrot. cuff)
9/24Sat
Wt. 214 lbs. down 12 lbs.(week 10)
9/26Mon
a.m. T5T(12 reps)
p.m. BwSq x 25
Kb Sw 24kg x 20 x 4
Ast. Pullups x 10 x 2
kb pr (2) 16kg x 10/10 x 3
kb rw " " x 10 x 3
Gob Sq 16kg x 10 x 3

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: DT's Log
9/28Wed
a.m. T5T(12); Walk 3M
p.m. BwSq x 30
Kb Sw 24kg x 20
Dips x 5,6,5,5,5,5
Pullups x 3,4,5,4,5,4
DL's 135# x 10, 155 x 10, 185 x 5; 205 x 5, 175 x 7, 155 x 8
9/29Thurs
a.m. T5T(12)
9/30Fri
a.m. T5T(12)
p.m. Halos 10kg x 10/10 ; BwSq x 30
Ast. Pullups x 10 x 2
Kb Sw 24kg x 20 x 4
Kb Pr (2) 16kg x 10/10 x 3
Kb Rw " " x 10 x 3
Gob Sq 16kg x 10 x 3
testing, testing
a.m. T5T(12); Walk 3M
p.m. BwSq x 30
Kb Sw 24kg x 20
Dips x 5,6,5,5,5,5
Pullups x 3,4,5,4,5,4
DL's 135# x 10, 155 x 10, 185 x 5; 205 x 5, 175 x 7, 155 x 8
9/29Thurs
a.m. T5T(12)
9/30Fri
a.m. T5T(12)
p.m. Halos 10kg x 10/10 ; BwSq x 30
Ast. Pullups x 10 x 2
Kb Sw 24kg x 20 x 4
Kb Pr (2) 16kg x 10/10 x 3
Kb Rw " " x 10 x 3
Gob Sq 16kg x 10 x 3
testing, testing

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: DT's Log
1/25/17Wed(been absent awhile, Damn syaigh shamed me into keeping my log againThanks)
For the record, I've been riding bikes with grandkids all winter, even on several days with single digit windchill). Walking 3 miles about 5 days a week.
a.m.Five Tibetan rites(21 movements)
p.m.quick garage workout50 degrees, first sunny day in a week here in Pa.
Bdy wt. squats x 25
Kb swings 24kg x 20 x 2
Assisted pullups, 12, 10, 10
Dbl Kb Cl+Pr(2) 16kg x 10 x 3
Pullups bwt3, 3
Gob sq 16kg x 10
Bwt.mid afternoon 216#. Was 226# in July, and down to 213 in Dec. before the holidays. Soft goal is 210, which what I weighed both at h.s. and college graduations. No special diet except NoS.
test
For the record, I've been riding bikes with grandkids all winter, even on several days with single digit windchill). Walking 3 miles about 5 days a week.
a.m.Five Tibetan rites(21 movements)
p.m.quick garage workout50 degrees, first sunny day in a week here in Pa.
Bdy wt. squats x 25
Kb swings 24kg x 20 x 2
Assisted pullups, 12, 10, 10
Dbl Kb Cl+Pr(2) 16kg x 10 x 3
Pullups bwt3, 3
Gob sq 16kg x 10
Bwt.mid afternoon 216#. Was 226# in July, and down to 213 in Dec. before the holidays. Soft goal is 210, which what I weighed both at h.s. and college graduations. No special diet except NoS.
test

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: DT's Log
2/2122Mon&Tues(see if this thing is working again)
Walked 3M both days
Bwt Sq x 25
Sw 24kg 20 x 2
Ast Pullups 10 x 2
Kb Cl+Pr (2) 16kg x 10
Db Curls 37.5# x 10 x 2
Db Seesaw prs 37.5# x 10
Db Rows x 12
light DL's 2,5,5 (back's bothered me a few days)
Walked 3M both days
Bwt Sq x 25
Sw 24kg 20 x 2
Ast Pullups 10 x 2
Kb Cl+Pr (2) 16kg x 10
Db Curls 37.5# x 10 x 2
Db Seesaw prs 37.5# x 10
Db Rows x 12
light DL's 2,5,5 (back's bothered me a few days)

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: DT's Log
I attempted to post the other day again, and got msg back that site was down(right after hitting submit)
3/3/Fri
Walked 3M last couple days, freaking wind here in Pa. has been vicious. Back in high 20's and 30's again.
Asst. Pullups 12, 10, 10
Sw 24kg 25 x 3
Db Cl+Pr (2) 16kg x 10 x 3
Bw Sq x 20
Pushups x 10
Kb rows 16's kgs x 12
Think I'm gonna have to pay doc a visit, something's amiss in my ribcage/ab area where lung surgery was done. It's never healed properly. at my 1 yr. followup, surgeon just smiled and said well you have to make a double cut through the intercostal nerves and muscles. this definitely has not improved quality of life, but guess I'm luckier than people with serious illnesses.
3/4Sat
a.m.Walked 3M(I walk a mile to a little park with a halfmile path around it. There's a chubby black woman in her 20's who's been coming there over the last few months, usually talking nonstop on her Iphone as she walks. Today she was wearing glitter gogo boots to walk, sort of like Nancy Sinatra's getup for These Boots.....you can't make this shit up.
p.m.Asst. Pullups 12, 10
Sw 16kg x 10/10 x 4
Bwt Sq x 20
Db Curl & Press (2) 37.5# x 10/10 x 2
Db Rows (2) 37.5# x 12 x 2
Seesaw press " " x 10/10 x 2
Db Curls " " x 10/10 x 2
3/6Mon
no walk today
p.m.Sw 16kg x 15/15, 32kg x 10
Lite dl's x 10
Db curls 37.5# x 10/10
Db seesaw Pr " x 10/10
3/8Wed
a.m. Walked 3M
p.m. Sw 16kg x 25/25, 20,20
Ast. pullups x 12, 10, 10
Pushups x 10 x 2
Bwt Sq x 25
Calf raises 35 x 2s
3/9Thurs
a.m. Walked 3M
p.m. Sw 24kg x 20 x 2
Ast. Pullups x 10, 12
Halos 10kg x 10/10 Bwt Sq x 25
Curl & Pr (2) 37.5#dbs x 10/10
Db Rows " " x 12
Db curls " " x 10/10
Db Press " " x 10/10
3/11Sat
a.m. Walked 3M(17 degrees Fwindy as hell, but felt colder)
p.m. Ast. Pullups x 12
Bwt Sq x 25
Sw 24kg x 20; 32Kg x 15
Lt. Dl's 3s x 10
Half Pullups x 5 x 3
Db Curls (2) 37.5# x 10/10 x 2
db Press " " x 10/10
3/3/Fri
Walked 3M last couple days, freaking wind here in Pa. has been vicious. Back in high 20's and 30's again.
Asst. Pullups 12, 10, 10
Sw 24kg 25 x 3
Db Cl+Pr (2) 16kg x 10 x 3
Bw Sq x 20
Pushups x 10
Kb rows 16's kgs x 12
Think I'm gonna have to pay doc a visit, something's amiss in my ribcage/ab area where lung surgery was done. It's never healed properly. at my 1 yr. followup, surgeon just smiled and said well you have to make a double cut through the intercostal nerves and muscles. this definitely has not improved quality of life, but guess I'm luckier than people with serious illnesses.
3/4Sat
a.m.Walked 3M(I walk a mile to a little park with a halfmile path around it. There's a chubby black woman in her 20's who's been coming there over the last few months, usually talking nonstop on her Iphone as she walks. Today she was wearing glitter gogo boots to walk, sort of like Nancy Sinatra's getup for These Boots.....you can't make this shit up.
p.m.Asst. Pullups 12, 10
Sw 16kg x 10/10 x 4
Bwt Sq x 20
Db Curl & Press (2) 37.5# x 10/10 x 2
Db Rows (2) 37.5# x 12 x 2
Seesaw press " " x 10/10 x 2
Db Curls " " x 10/10 x 2
3/6Mon
no walk today
p.m.Sw 16kg x 15/15, 32kg x 10
Lite dl's x 10
Db curls 37.5# x 10/10
Db seesaw Pr " x 10/10
3/8Wed
a.m. Walked 3M
p.m. Sw 16kg x 25/25, 20,20
Ast. pullups x 12, 10, 10
Pushups x 10 x 2
Bwt Sq x 25
Calf raises 35 x 2s
3/9Thurs
a.m. Walked 3M
p.m. Sw 24kg x 20 x 2
Ast. Pullups x 10, 12
Halos 10kg x 10/10 Bwt Sq x 25
Curl & Pr (2) 37.5#dbs x 10/10
Db Rows " " x 12
Db curls " " x 10/10
Db Press " " x 10/10
3/11Sat
a.m. Walked 3M(17 degrees Fwindy as hell, but felt colder)
p.m. Ast. Pullups x 12
Bwt Sq x 25
Sw 24kg x 20; 32Kg x 15
Lt. Dl's 3s x 10
Half Pullups x 5 x 3
Db Curls (2) 37.5# x 10/10 x 2
db Press " " x 10/10

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: DT's Log
3/13Mon
Bw sq x 25
Ast. Pullups x 12, 10
Sw 24kg x 20, 20, 10
Cl+Pr (2) 16kg x 10 x 2
Rows (2) 37.5# db's x 12 x 2
Kept it short, we're supposed to get 20+ inches of snow tonight and tomorrow.
3/14Tues about 3 hrs shoveling snow
3/15Wed
Bwt Sq x 20
Ast. Pullups x 12, 10 ,10
Sw 24kg 20 x 5
Seesaw pr (2) 16kg x 12/12 x 2
Curls (2) 37.5# dbs x 10/10 x 2
3/17Fri
a.m. Walked 2.5 Mnice sunny day, light wind, and clean snow everywhere
p.m. rode bikes with grkids for about 30 minutes, 1st time in week and a half.
3/19Sun
Ast. pullups x 12; Bwt Sq x 25
Sw 24kg x 20 x 3
Neg bwt pullups x 8 x 2
Seesaw press (2) 37.5# db's x 12/12 x 3
Rows " " " x 12 x 2
Curls (2) 37.5# x 10/10 x 3
Check out 50 yearold Farm Girl's workout regimen:
https://www.youtube.com/watch?v=chfP5kwfJWo
Bw sq x 25
Ast. Pullups x 12, 10
Sw 24kg x 20, 20, 10
Cl+Pr (2) 16kg x 10 x 2
Rows (2) 37.5# db's x 12 x 2
Kept it short, we're supposed to get 20+ inches of snow tonight and tomorrow.
3/14Tues about 3 hrs shoveling snow
3/15Wed
Bwt Sq x 20
Ast. Pullups x 12, 10 ,10
Sw 24kg 20 x 5
Seesaw pr (2) 16kg x 12/12 x 2
Curls (2) 37.5# dbs x 10/10 x 2
3/17Fri
a.m. Walked 2.5 Mnice sunny day, light wind, and clean snow everywhere
p.m. rode bikes with grkids for about 30 minutes, 1st time in week and a half.
3/19Sun
Ast. pullups x 12; Bwt Sq x 25
Sw 24kg x 20 x 3
Neg bwt pullups x 8 x 2
Seesaw press (2) 37.5# db's x 12/12 x 3
Rows " " " x 12 x 2
Curls (2) 37.5# x 10/10 x 3
Check out 50 yearold Farm Girl's workout regimen:
https://www.youtube.com/watch?v=chfP5kwfJWo

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: DT's Log
3/20Mon
Did something stupid today. Took grandson out twice today to run off some of his excess energy on the bikes. He asked if I could pop a wheelie. Said I used to be able to. Gave him two lackluster attempts about a six inches to a foot off the ground. So I gave it a tad more effort and went full airborne looking up at the sky and straight over onto my back, with bike coming down on me, banging my knee mostly. Naturally I wasn't wearing my helmet on our deadend low traffic street. Banged head slightly but wearing a beanie helped to take up some of the blow.
After I got to my feet, he was helping to pick up my bike, he raced his little butt into the house to tell Grandma. I got the "you're too old to do that shit" speech. Said to her, I didn't think I could still do one. She said, You can't.
3/21Tues
Bwt Sq x 25; Ast. Pullups x 10 x 2
Sw 24kg x 25, 20, 20, 20
DB Curl+Press x 5/5
Seesaw press x 10/10 x 3
Db Rows x 10 x 3
Db curls x 8/8 x 3
Gob Sq x 10(knee a little sore from wheelie accident)
3/24Fri
p.m.Halos 10kg x 10/10; bwt sq x 20
Sw 24kg x 20 x 5
Ast. pullups 10 x 3
Curl+Pr (2) 37.5# dbs x 5/5
Seesaw Pr " " " x 10/10 x 3
Db Rows " " " x 10 x 3
Db curls " " x 10/10 x 2
3/27Mon
Bwt Sq x 25; Halos 10kg x 10//10
Ast. Pullups x 12; (7AstP/u+7 Neg) x 2slow on Negs.
Pushups x 10
Sw 24kg x 20 x 2
Cl+Pr(2) 16kg x 10 x 2
Did something stupid today. Took grandson out twice today to run off some of his excess energy on the bikes. He asked if I could pop a wheelie. Said I used to be able to. Gave him two lackluster attempts about a six inches to a foot off the ground. So I gave it a tad more effort and went full airborne looking up at the sky and straight over onto my back, with bike coming down on me, banging my knee mostly. Naturally I wasn't wearing my helmet on our deadend low traffic street. Banged head slightly but wearing a beanie helped to take up some of the blow.
After I got to my feet, he was helping to pick up my bike, he raced his little butt into the house to tell Grandma. I got the "you're too old to do that shit" speech. Said to her, I didn't think I could still do one. She said, You can't.
3/21Tues
Bwt Sq x 25; Ast. Pullups x 10 x 2
Sw 24kg x 25, 20, 20, 20
DB Curl+Press x 5/5
Seesaw press x 10/10 x 3
Db Rows x 10 x 3
Db curls x 8/8 x 3
Gob Sq x 10(knee a little sore from wheelie accident)
3/24Fri
p.m.Halos 10kg x 10/10; bwt sq x 20
Sw 24kg x 20 x 5
Ast. pullups 10 x 3
Curl+Pr (2) 37.5# dbs x 5/5
Seesaw Pr " " " x 10/10 x 3
Db Rows " " " x 10 x 3
Db curls " " x 10/10 x 2
3/27Mon
Bwt Sq x 25; Halos 10kg x 10//10
Ast. Pullups x 12; (7AstP/u+7 Neg) x 2slow on Negs.
Pushups x 10
Sw 24kg x 20 x 2
Cl+Pr(2) 16kg x 10 x 2

 Sgt. Major
 Posts: 2682
 Joined: Mon Oct 17, 2005 4:35 pm
Re: DT's Log
4/1/17Sat
a.m. Walked 3 Miles
p.m. Assist. Pullups 10 x 2
Skin the cat(with bamboo pole) x 20; x 15(shoulder rehab/prehab)
Kb Swings 24kg x 20 x 5 sets=100 total
Bwt Sq x 25
Pullups(bwt) x 3,3,3,3
4/6Thur
Bwt Sq x 25; Skinthecat(bamboo pole) x 20
Kb Sw 24kg x 20 x 5s
Assist. Pullups x 15, 10, 10
Curl+Pr (2) 37.5# db's x 8/8
Seesaw Pr " " " x 10/10 x 2
Rows " " " x 12 x 2
Curls " " " 10/10
4/7Fri
p.m.Bwt sq x 20; skinthecat(bamboo pole) x 20
Assist Pullups x 12, 10
Pushups x 10
Kbell Sw 16kg x 15/15 x 2; x 20/20=100 total
Kb Cl+pr (2) 16kg's x 10 x 3
Calf raises x 35
Shldr dislocates(hanging from chin. bar) ~30 Sec.
Knee raises(abs) " " " " x 20
4/9Sun
p.m. short walk with wife
Assist. Pullups x 10 x 3
Bwt Sq x 25; SkTCat(bamb pole) x 20
Sw 24kg x 20 x 2
Sn 16kg x 10/10 x 8s = 160 total
Shldr dislocates(hanging on chin bar) ~ 30 sec.
Calf Raise x 35
a.m. Walked 3 Miles
p.m. Assist. Pullups 10 x 2
Skin the cat(with bamboo pole) x 20; x 15(shoulder rehab/prehab)
Kb Swings 24kg x 20 x 5 sets=100 total
Bwt Sq x 25
Pullups(bwt) x 3,3,3,3
4/6Thur
Bwt Sq x 25; Skinthecat(bamboo pole) x 20
Kb Sw 24kg x 20 x 5s
Assist. Pullups x 15, 10, 10
Curl+Pr (2) 37.5# db's x 8/8
Seesaw Pr " " " x 10/10 x 2
Rows " " " x 12 x 2
Curls " " " 10/10
4/7Fri
p.m.Bwt sq x 20; skinthecat(bamboo pole) x 20
Assist Pullups x 12, 10
Pushups x 10
Kbell Sw 16kg x 15/15 x 2; x 20/20=100 total
Kb Cl+pr (2) 16kg's x 10 x 3
Calf raises x 35
Shldr dislocates(hanging from chin. bar) ~30 Sec.
Knee raises(abs) " " " " x 20
4/9Sun
p.m. short walk with wife
Assist. Pullups x 10 x 3
Bwt Sq x 25; SkTCat(bamb pole) x 20
Sw 24kg x 20 x 2
Sn 16kg x 10/10 x 8s = 160 total
Shldr dislocates(hanging on chin bar) ~ 30 sec.
Calf Raise x 35