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

Re: The Road Back

Post by DikTracy6000 » Thu Jun 16, 2016 8:42 pm

6/16-Thurs
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.

6/17-Fri
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# dbs-shldr rehab stuff
Neg Pullups(bw-223# 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 grandkids-recovery

6/18-Sat
Walked 3M(jog one hill)
F/S raise superset (2) 13.5# dbs's

6/19-Sun
Walked 2M-too 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; Skin-Cat-bamboo 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

6/21-Tues
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 short-heat/humidity in garage had me wiped out.

6/22-Wed-a.m. Walked 3M
F/S-raise superset (2) 8# db's

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

Re: The Road Back

Post by DikTracy6000 » Thu Jun 23, 2016 9:41 pm

6/23-Thurs
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

6/24-Fri
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

6/25-Sat
Walked 3M-jog 1 hill;that's it.
6/26-Sun
a.m.-Walked 3M; jog 1 hill

6/27-Mon
a.m.-Walk 2M

6/28-Tues
a.m.-Walk 2M
6/29-Wed
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 days-felt a minor groin pull-more than likely from horsing around in pool with grandkids

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

Re: The Road Back

Post by DikTracy6000 » Sat Jul 02, 2016 11:21 pm

6/30-Thurs-Walk 2M
7/1-Fri-Walk 2M; F/s raise superset (2) 8# db's
7/2-Sat
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

7/3-Sun
a.m.-Walk 2M
F/S raise complex (2) 8# dbs; (2) 13.5# dbs.

7/4-Independence 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

7/5-Tues
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.m-Hangs on thick bar(several)
Slow pushups x 10
Db KB Pr (2) 16kg x 13/13, 12/12-extra shldr work.

7/6-Walk 2M
7/7-a.m. Walk 3M(jog 1 hill-picked up pace somewhat)
F/s raise s-set (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

7/9-Sat
a.m.-Walk 3M(jog one hill)
p.m.-Short workout, swings, ast. pullups & pushups.-shldr real sore-quit
7/10-Sun
a.m.-Walk 2m
p.m.-Took wife to hosp for brain mri-had to cancel our trip out west

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

Re: The Road Back

Post by DikTracy6000 » Tue Jul 12, 2016 10:42 pm

7/12-Tues
a.m. Walk 3M(ran 1 long hill on grass-knee 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
7/13-Wed-Walk 2M

7/14-Thur-a.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 3-getting easier-ribs okay
Db Curls (2) 30# x 10/10 x 2
CR x 35, 30

7/15-Fri 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.

7/16-Sat
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

7/17-Sun
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 3-seesaw
Db Kb Rws" " x 10 x 3
GbSq 16kg x 10 x 2
Half pullups(bwt) x 5

7/18-Mon
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.

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

Re: The Road Back

Post by DikTracy6000 » Tue Jul 19, 2016 9:14 pm

7/19-Tues
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 & 21-Walked 3M(jogged hill)

7/22-Fri
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

7/23-Sat
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

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

Re: The Road Back

Post by DikTracy6000 » Mon Jul 25, 2016 8:23 pm

7/24-Sun
Walk 3M

7/25-Mon- 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.

7/26-Tues
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&7/28-Walked 3M both mornings
A few pullups throughout the day.

7/29-Fri
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.

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

Re: The Road Back

Post by DikTracy6000 » Sun Jul 31, 2016 11:54 pm

7/30-Sat. Walked 3M
7/31-Sun
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

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

Re: The Road Back

Post by DikTracy6000 » Sun Jul 31, 2016 11:57 pm

7/30-Sat. Walked 3M
7/31-Sun
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

8/1-Mon-Walked 3M-Wt 220#(2nd week of No S)
8/2-Tues-a.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

8/3,4,5-Walked 3 miles each morning before 7:00 a.m.-back's been achy so avoided weights for a couple days.

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

Re: The Road Back

Post by DikTracy6000 » Sat Aug 06, 2016 9:05 pm

8/6-Sat
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

8/7-Sun
p.m. Walked 3.5+M

8/8-Mon: 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

8/9-Tues
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

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

Re: The Road Back

Post by DikTracy6000 » Fri Aug 12, 2016 9:09 pm

8/10-Wed
a.m.-Walk 3M(Jog 1 hill); Half pullups x 5(bwt)
p.m.-Swam with grandkids

8/11-Thurs
a.m. Walk 3M(no jogging)
p.m. Started my afternoon garage workout-88 degr-F & 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 humidity-would have never quit 3-5 yrs ago. Tomorrow's another day.

8/12-Fri
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

8/13-Sat. Walk 3+M before sunrise
8/14-Sun Walk 3M

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

Re: The Road Back

Post by DikTracy6000 » Mon Aug 15, 2016 8:11 pm

8/15-Mon. Weekly weigh in #4 on No S-Wt 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

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

Re: The Road Back

Post by DikTracy6000 » Fri Aug 19, 2016 9:52 pm

8/18-Thurs
Walk 1M-a.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.

8/19-Fri
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)

8/21-Sun
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

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

Re: The Road Back

Post by DikTracy6000 » Wed Aug 24, 2016 1:09 am

8/22-Mon
a.m. Walk 3M
Wt. 219

8/23-Tues
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

8/25-26
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.

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

DT's log

Post by DikTracy6000 » Wed Aug 31, 2016 9:16 pm

8/27, 28, 29, 30-Walked 3M in a.m.
Wt. 217# on 8/29(six wks on NoS) down 9#
8/31-Wed
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.

9/1-Thurs
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

9/2-Fri
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"

9/3-Sat.
Weighed in at 215# this morning, down 11#.
Thinking of doing some kind of yoga to improve my flexibility.

9/4-Sun
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

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

Re: DT's Log

Post by DikTracy6000 » Mon Sep 05, 2016 7:33 pm

9/5-Mon(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, 30-pushing (edit)up on chin bar on power rack for resistance.
Going to do Five Tibetan rites in morning when I get up.

9/6-Tues
a.m. Five Tibetan rights at 4:45 a.m.(7 movements ea.)
Walked 3M
9/7-Wed
a.m. T5TR(7)
Walk 3M

9/8-Thur
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

9/9-Fri-
a.m. Walk 3M
T5T (7)

9/10-Sat. 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

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

Re: DT's Log

Post by DikTracy6000 » Fri Sep 16, 2016 6:42 pm

9/11-Sun --9/15 Thurs
a.m. T5T(9 reps): Walked 2-1/4M to 3M ev. day exc. 9/13

9/16-Fri
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 3,4,4,4,4-these are feeling better every week.

9/17-Sat
T5T(9)
Outdoor play activities with Grandson, Bat, ball, bike(trike), bubbles.
9/18-Sun
T5T(9)
Walked 3M

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

Re: DT's Log

Post by DikTracy6000 » Wed Sep 21, 2016 12:03 am

9/19-Mon
a.m. T5T(9); Walked 2M

9/20-Tues
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

9/21-Wed
a.m. Walked 3+M
p.m. T5T(11)

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

Re: DT's Log

Post by DikTracy6000 » Fri Sep 23, 2016 7:53 pm

9/22-Thur
a.m. T5T(11); Walked 3M

9/23-Fri
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 shldr-rot. cuff)

9/24-Sat
Wt. 214 lbs. down 12 lbs.(week 10)

9/26-Mon
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

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

Re: DT's Log

Post by DikTracy6000 » Wed Sep 28, 2016 9:43 pm

9/28-Wed
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

9/29-Thurs
a.m. T5T(12)

9/30-Fri
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

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

Re: DT's Log

Post by DikTracy6000 » Wed Jan 25, 2017 9:35 pm

1/25/17-Wed(been absent awhile, Damn syaigh shamed me into keeping my log again-Thanks)
For the record, I've been riding bikes with grandkids all winter, even on several days with single digit wind-chill). Walking 3 miles about 5 days a week.
a.m.-Five Tibetan rites(21 movements)
p.m.-quick garage workout-50 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 -bwt-3, 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

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

Re: DT's Log

Post by DikTracy6000 » Thu Feb 23, 2017 12:11 am

2/21-22-Mon&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)

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

Re: DT's Log

Post by DikTracy6000 » Sat Mar 04, 2017 2:46 pm

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. follow-up, 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.

3/4-Sat
a.m.-Walked 3M(I walk a mile to a little park with a half-mile 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 non-stop on her I-phone as she walks. Today she was wearing glitter go-go 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

3/6-Mon
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

3/8-Wed
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

3/9-Thurs
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

3/11-Sat
a.m. Walked 3M(17 degrees F-windy 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

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

Re: DT's Log

Post by DikTracy6000 » Tue Mar 14, 2017 2:11 am

3/13-Mon
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.

3/14-Tues- about 3 hrs shoveling snow

3/15-Wed
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

3/17-Fri
a.m. Walked 2.5 M-nice sunny day, light wind, and clean snow everywhere
p.m. rode bikes with gr-kids for about 30 minutes, 1st time in week and a half.

3/19-Sun
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 year-old Farm Girl's workout regimen:

https://www.youtube.com/watch?v=chfP5kwfJWo

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

Re: DT's Log

Post by DikTracy6000 » Tue Mar 21, 2017 1:46 am

3/20-Mon
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 dead-end 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.

3/21-Tues
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)

3/24-Fri
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

3/27-Mon
Bwt Sq x 25; Halos 10kg x 10//10
Ast. Pullups x 12; (7AstP/u+7 Neg) x 2-slow on Negs.
Pushups x 10
Sw 24kg x 20 x 2
Cl+Pr(2) 16kg x 10 x 2

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

Re: DT's Log

Post by DikTracy6000 » Sat Apr 01, 2017 10:19 pm

4/1/17-Sat
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

4/6-Thur
Bwt Sq x 25; Skin-the-cat(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

4/7-Fri
p.m.-Bwt sq x 20; skin-the-cat(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

4/9-Sun
p.m. short walk with wife
Assist. Pullups x 10 x 3
Bwt Sq x 25; Sk-T-Cat(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

Post Reply