Machine heart and machine mind

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

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Mon Jan 20, 2020 11:00 pm

Warmup

LC:
6x 1 min @ 2x32kg; 4 rpm

Swing:
50 reps @ 42kg

Pushups:
4x12 w/kid in back

SQ:
100 reps

Kb curls:
3x12 @ 12kg

Stretching

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Tue Jan 21, 2020 4:55 pm

Easy cardio to zone out for a few.

HSN:
20 mins @ 12kg; 15 rpm

Stretching

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Wed Jan 22, 2020 5:13 pm

Warmup

LC:
5 mins @ 2x24kg; 6 rpm
2 mins @ 2x24kg; 6 rpm
2 mins @ 2x24kg; 10 rpm

OAJ:
15/15 @ 36kg

Walk w/family:
2 miles

Getting the rack bones and tendons reacquainted with the position. Pacing at 6 rpm was easy. 10 rpm for 2 mins wasn’t killing me but definitely not easy. Cardio for full sets is something I need to work on. Tue and Thu will prob incorporate some light longish set like yesterday for active recovery and base cardio building.

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Thu Jan 23, 2020 8:46 pm

Easy cardio session.

Warmup

OALC:
10 mins @ 22kg; 76 reps

Stretching

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Fri Jan 24, 2020 3:53 pm

Warmup

LC:
3 mins @ 2x32kg; 4 rpm
2 mins @ 2x32kg; 4 rpm
1 min @ 2x32kg; 6 rpm

Seesaw Press:
3x10 @ 2x24kg

Row:
3x10 @ 24kg

SQ:
50 @ 2x24kg

Stretching

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Sun Jan 26, 2020 11:07 pm

Easy shadowboxing:
Focus on footwork and breathing

Heavy bag work:
5x 1 min

Run: with the kid
1.5 miles in 17 mins and some change

Later...

Sandbag bear hugs: 100 lbs
8x 1 min up and back the driveway

So proud of the boy for running this distance at this pace without stopping or whining. Raising a workhorse.

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Wed Jan 29, 2020 5:10 pm

Warmup

LC:
6 mins @ 2x24kg; 6 rpm
2 mins @ 2x24kg; 10 rpm

OAJ:
20/20 @ 36kg

Walk w/ fam:
1.5 miles

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Thu Jan 30, 2020 5:54 pm

Easy cardio

HSN:
20 mins @ 12kg; 15 rpm

Stretching

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Sat Feb 01, 2020 3:58 pm

Warmup

10x 1 min @ 2x32kg; 4 rpm

Seesaw press:
3x10 @ 2x24kg

Row:
3x10 @ 24kg

SQ:
50 @ 2x24kg

Stretching

Working on getting the 2nd dip faster & opted for volume over pushing time today.

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Tue Feb 04, 2020 12:54 am

Warmup

LC:
6 mins @ 2x32kg; 3-4 rpm

SW:
50 @ 42kg

First day back to work. Looking forward to the new position but the commute is horrid.

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Tue Feb 04, 2020 10:32 pm

Easy after work cardio

HSN:
20 mins @ 12kg; 18-20 rpm

Stretching

Thinking about trying to wake up a little earlier and try to get my armor building/PT stuff in before work, that way I can hit the kettle after work and have family time. Once I swap to swing shift I can combine them again, if I want.

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Wed Feb 05, 2020 10:41 pm

AM Armor Building



PM:

Warmup

LC:
10 mins @ 2x24kg; 5 rpm

OAJ:
15/15 @ 36kg

Stretching

I’m experiencing some right palm pain from the bell resting in it in these longer sets. Probably just needs to reacclimatize but I will be keeping an eye on it.

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Tue Feb 11, 2020 10:57 pm

-AM-
Pushups: 50 reps
Row: 50 reps @ 12kg

-PM-

Warmup

OALC:
10 mins @ 36kg; 6 rpm

Pushups:
50 reps

Row:
3x8 @ 36kg

SQ:
100 reps

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Wed Feb 12, 2020 11:14 pm

Warmup

LC:
10 mins @ 2x24kg; 54 reps

OAJ:
12/12 @ 42kg

Stretching

That’s Rank 1 numbers in the bag. On to reestablishing CMS numbers.

Palms are still tender later in the set. It’s better than it was but it’s going to take more time and reps to get them ready to support the 32s for 10 mins.

Humidity is about 100% and the bells were sweating through the chalk. All in all I’m happy with the progress thus far.

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Fri Feb 14, 2020 12:19 am

Warmup

HSN:
10 mins @ 22kg; 14 rpm

Seesaw Press:
3x12 @ 2x24kg

Row::
3x12 @ 2x24kg

SQ:
50 @ 2x24kg

Stretching


Felt tight from yesterday’s comp set and have Valentines night out with the wife tomorrow. Opted for tomorrow’s session today and sub’d the heavy LC for some easy HSN. Feeling good.

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Mon Feb 17, 2020 6:11 pm

Warmup

LC: 2 min on/off
4x 2 mins @ 2x32kg; 4 rpm

Jerk: fast leg extension
20 reps @ 2x28kg

Swings:
60 @ 42kg

Stretching

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Wed Feb 19, 2020 11:05 pm

Warmup

LC:
5 mins @ 2x24kg; 10 rpm

Pushups/rows:
50/50

SQ:
100 reps @ bw

Stretching

Tired and low energy today. Getting weary of the gloom and rain since I’ve been back. Oh well.

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Thu Feb 20, 2020 10:28 pm

Easy cardio day

Warmup

HSN:
20 mins @ 16kg; 150 reps

Stretching

Date night tomorrow so I will prob do that session on Saturday.

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Sat Feb 22, 2020 4:59 pm

Warmup

LC: rest til HR <100 bpm
4x 1 min @ 2x32kg; 10 rpm

Seesaw Press:
3x12@ 2x24kg

Row:
3x12 @ 2x24kg

SQ:
30 reps @ 2x24kg

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Mon Feb 24, 2020 11:41 pm

Warmup

LC: 2 mins rest
2x 4 mins @ 2x32kg; 4 rpm

Pseudo planche PU:
3x12

BW Row:
3x20

SQ:
100 @ bw

Stretching

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Wed Feb 26, 2020 12:17 am

Afternoon bank fishing with the boy and wife

Warmup

HSN:
10 mins @ 22kg; 13 rpm

Stretching

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Sun Mar 01, 2020 9:59 pm

Ruck:
6 miles w/ 40 lbs

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Thu Mar 05, 2020 2:23 am

Warmup

LC:
6 mins @ 2x28kg; 5 rpm

OAJ:
12/12 @ 42kg

Stretching

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Mon Mar 09, 2020 3:24 pm

On a modified schedule this week. Noon-9pm. We hates it already.

Anyhow, training will be simple and easy.

OALC:
10 mins @ 36kg; 6 rpm

Stretching

Will do some calisthenics tonight.

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Dunn
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Re: Machine heart and machine mind

Post by Dunn » Tue Mar 10, 2020 2:10 pm

Warmup

HSN:
10 mins @ 22kg; 145 reps

Stretching

Kid worked out with me afterwards.

For me and him:
Pushups
SQ

He also did:
Deads @ 12kg & 8 kg

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