DrDonkeyLove: Delayed Donkification

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

Moderator: Dux

Post Reply
User avatar
johno
Sergeant Commanding
Posts: 7807
Joined: Mon Mar 07, 2005 6:36 pm

Re: DrDonkeyLove: Donkey Distillation

Post by johno » Thu Oct 01, 2015 3:35 am

DrDonkeyLove wrote:275 is an absolute donkey max to date.
...
Had a great training session in syaig's syaighnasium and learned a lot. You can accomplish much w/on line training but face time is a game changer.
=D> =D> =D>
The best lack all conviction, while the worst
Are full of passionate intensity.

W.B. Yeats

Blaidd Drwg
Lifetime IGer
Posts: 19087
Joined: Wed Nov 01, 2006 5:39 pm

Re: DrDonkeyLove: Donkey Distillation

Post by Blaidd Drwg » Thu Oct 01, 2015 4:14 am

johno wrote:
DrDonkeyLove wrote:275 is an absolute donkey max to date.
...
Had a great training session in syaig's syaighnasium and learned a lot. You can accomplish much w/on line training but face time is a game changer.
=D> =D> =D>

Here here...good work

If you're ever up in the PNW, syaigh tells me you might have time to swing by the pit and get in some pulling. PM me if you are ever in the neighborhood.
"He who knows only his own side of the case knows little of that." JS Mill

User avatar
beefheart
Sergeant Commanding
Posts: 5523
Joined: Mon Jan 03, 2005 5:26 pm

Re: DrDonkeyLove: Donkey Distillation

Post by beefheart » Thu Oct 01, 2015 9:12 am

congrats, doink
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Donkey Distillation

Post by DrDonkeyLove » Mon Oct 05, 2015 12:21 am

Beefy, Johno, Blaidd:
Much thanks. Pleased to be in new territory at 61.

Blaidd:
I'd love to stop by the pit some time!

10/1/15
Ritual
Push Up: 25
Squat Pull: 25
2 Mile Run
Stretch

10/2/15
Ritual
BP: 100/2x10, 100/3x10 (practicing back arch)
Stretch

10/3/15
Ritual
Sprints & flag football
RDL: 135/5x1, 155/5x1, 175/5x1, 195/5x1, 215/5x1
Halting DL: 185/2x3
Stretch
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21933
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: DrDonkeyLove: Donkey Distillation

Post by Mickey O'neil » Mon Oct 05, 2015 12:56 am

Congratulations on the PR, Dunkey!

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Donkey Distillation

Post by DrDonkeyLove » Thu Oct 08, 2015 12:56 am

Thanks Mick.

10/5/15 Home
Ritual
Run 2 Mi.

10/7/15 Home
Ritual
Zercher: 135/5x1, 155/5x1, 175/5x1
Row: 110/5x1, 120/5x1, 130/5x1
BP: 105/2x10, 105/3x10
Quick Stretch
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Donkey Distillation

Post by DrDonkeyLove » Sun Oct 11, 2015 12:58 am

10/9/11
Was doing Deck of cards for an easy workout. Got interrupted but better than nothing.

10/10/15
DL w/speed focus: 225/5x3
Halting DL w/pause at top: 185/2x3
BP: 115/10x2, 6x3
Wide Grip Hanging Shrugs: 10x3
Quick Stretch
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Donkey Distillation

Post by DrDonkeyLove » Sat Oct 17, 2015 2:07 am

10/11/15 Home
Dug a trench

10/13/15 Road
Ritual
5 Tibetan Rites

10/14/15 Road Day
Ritual
2 Mile Run
Stretch

10/16/15 Home
Ritual
5 Tibetan Rites
1.25 Mile Walk
BP: 115/10x2, 115/10x3
Partial Wide Grip Pull Up: 10x3
Pull Overs w/45# Plate: 5x3
Stretch
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Donkey Distillation

Post by DrDonkeyLove » Tue Oct 20, 2015 5:44 pm

10/18/15 Travel Day
Ritual
1.5 mile walk
DL: 155/5x1, 195/3x1, 215/2x1, 235/2x1, 255/2x1, 275 Bust!

So, why the bust? Might be that just as I was beginning the last set in my basement dungeon I heard my sump pump making odd noises which is not good. My wife asking about the noises wasn't conducive to concentration either. Or....maybe it was something else.

The good news is that I fixed the sump problem before I caught my flight. It would have burned out if I wasn't in the basement to hear it.
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
syaigh
Sergeant Commanding
Posts: 5626
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

Re: DrDonkeyLove: Donkey Distillation

Post by syaigh » Tue Oct 20, 2015 6:53 pm

DrDonkeyLove wrote:10/18/15 Travel Day
Ritual
1.5 mile walk
DL: 155/5x1, 195/3x1, 215/2x1, 235/2x1, 255/2x1, 275 Bust!

So, why the bust? Might be that just as I was beginning the last set in my basement dungeon I heard my sump pump making odd noises which is not good. My wife asking about the noises wasn't conducive to concentration either. Or....maybe it was something else.

The good news is that I fixed the sump problem before I caught my flight. It would have burned out if I wasn't in the basement to hear it.
Cause you didn't have me there yelling at you. And you knew the weight on the bar. :)
Miss Piggy wrote:Never eat more than you can lift.

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Donkey Distillation

Post by DrDonkeyLove » Wed Oct 21, 2015 3:14 am

syaigh wrote:
DrDonkeyLove wrote:10/18/15 Travel Day
Ritual
1.5 mile walk
DL: 155/5x1, 195/3x1, 215/2x1, 235/2x1, 255/2x1, 275 Bust!

So, why the bust? Might be that just as I was beginning the last set in my basement dungeon I heard my sump pump making odd noises which is not good. My wife asking about the noises wasn't conducive to concentration either. Or....maybe it was something else.

The good news is that I fixed the sump problem before I caught my flight. It would have burned out if I wasn't in the basement to hear it.
Cause you didn't have me there yelling at you. And you knew the weight on the bar. :)
That could be it. I may have to commute before a big lift.
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Donkey Distillation

Post by DrDonkeyLove » Fri Oct 23, 2015 10:46 pm

10/23/15 Home (Long travel week)
Walk 1.5 Miles
RDL: 205/5x3
Halting DL: 205/2x3
Wide Grip Hanging Shrugs w/assorted BW Rows
Quick Stretch
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Donkey Distillation

Post by DrDonkeyLove » Tue Oct 27, 2015 1:01 pm

10/24/15 Home
2 Mile fast walk
BP: 120/3x17
Pull Overs: 45/3x7
Assorted Wide Grip Partial Pull Ups
Stretch

10/25/15 Home
2.5 mile fast walk
Ritual

10/26/15 Home
Ritual
2.5 Mile fast walk
Zercher: 145/5x1, 155/5x1, 165/5x1
Row: 135/5x3
Halting DL: 215/2x3
Stretch

10/27/15 Road Day
Ritual
2ish mile fast walk
Stretch
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Donkey Distillation

Post by DrDonkeyLove » Tue Oct 27, 2015 1:05 pm

10/24/15 Home
2 Mile fast walk
BP: 120/3x17
Pull Overs: 45/3x7
Assorted Wide Grip Partial Pull Ups
Stretch

10/25/15 Home
2.5 mile fast walk
Ritual

10/26/15 Home
Ritual
2.5 Mile fast walk
Zercher: 145/5x1, 155/5x1, 165/5x1
Row: 135/5x3
Halting DL: 215/2x3
Stretch

10/27/15 Road Day
Ritual
2ish mile fast walk
Stretch
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Donkey Distillation

Post by DrDonkeyLove » Fri Oct 30, 2015 3:43 pm

10/28/15 Road
Ritual
Approx 4 miles of walking in NYC

Just down the street from my hotel was a club/bar named the Fairy Tail, I thought of going in and shouting, "Who here gets a boner over Shaf pics", but the rush of manamity would have been too much for me.

10/29/15 Home
Ritual
2.5 mile fast walk
16kg Swings and some band face pulls and flyes.
Quick stretch
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Donkey Distillation

Post by DrDonkeyLove » Sun Nov 01, 2015 1:31 am

10/30/15 Home
Ritual
2 mile quick walk

10/31/15 Home
2 mile quick walk
Warm Up
•16kg Swing: 25x2
•Plank
•Row: 120/5x1
•Zercher: 120/5x2
DL: 155/5x1, 175/3x1, 195/2x1, 205/2x1, 215/2x1, 235/5x3
Stretch

235x5 went up quickly enough but it was definitely a workout. I think that when I get this to 250-260 I'll see some help w/max DL effort. Also increased rest between last few sets to 4 or 5 minutes.
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Tue Nov 03, 2015 3:17 am

11/2/15 Home
Ritual
1.5 Mile quick walk
BP: 95/5x1, 105/3x1, 115/3x1, 125/3x17
Row: 135/5x3
Zerchers: 145/5x1, 155/5x1, 165/5x1
Halting DL: 225/2x3
Stretch
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sat Nov 07, 2015 11:31 pm

11/3-6/15 Home
Some rituals and walks. Some quick, some not.

11/7/15 Home
Ritual
Warm Up
• Get Ups / Wind Mills / Goblet Sq: All very easy
• 16kg & 24kg Rows
• 16kg Swings & Push Ups
• Zerchers w/pause: 135/5x3
DL: 155/5x1, 185/3x1, 205/2x1, 225/2x1, 245/2x1, 265/1x1 (Started to sway to left but pulled it off)
DL off concrete block: 275/3x1, 285/1x1
Partial Ring Pull Ups: 5x3
Halting DL: 255/2x3
Stretch

Expect that there will be a bit of a walk this evening.

Had to decide whether to be angry that I missed my goal once again or be pleased that I adapted and did the work. Decided on the latter.

Also, the block I pulled off of is a standard 8" concrete block. Went out and got a (2) 4" blocks so I can find a middle spot between the ground and the larger block. Expect that it'll help to some degree.
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Mon Nov 16, 2015 1:43 pm

11/11/15 - 11/16/15
Taking a week or so off of Barbells. Still doing a quick walk almost every day and a variety of bodyweight, bands, KB's, etc. most days.

Have learned to give up on TGU's & Windmills. Unless there is a trick that I'm missing (and I pack my shoulders), my shoulders never respond well to these exercises.
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Mon Nov 23, 2015 12:36 am

11/17-22/15
With one exception, every day was a good walk, combined with my ritual and bodyweight stuff.

Time to bring back barbells this week.
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Thu Nov 26, 2015 2:59 am

11/23/15
Session 1
Ritual
Bodyweight stuff: Hindu Push Ups / Superman / Hindu Squats / V-Ups
Thoracic stretch
Stretch
Quick Walk: 2 miles
Stair sprints

Session 2
RDL: 135/5x1, 185/5x1, 205/5x1
Bent Over Row w/24kg KB L/R: 5x3
Stretch

11/24/15
Ritual
Bodyweight stuff: Hindu Push Ups / Superman / Hindu Squats / V-Ups
Thoracic stretch
Stretch
Quick Walk: 2 miles

11/25/15

Session 1
JM
Ritual
Hindu Push Ups / Superman / Hindu Squats / V-Ups: 20 each
Thoracic Stretch
Stretch

Session 2
2.5 mile quick walk
16kg KB: 25x2
Zercher: 135/5x3
Row: 110/7x3
Quick stretch
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Fri Nov 27, 2015 3:13 am

11/26/15
Session 1
JM
Ritual
Hindu Squat / Superman / V-Ups: 20 ea.
BP: 110/5x5
Stretch

Session 2
2 mile quick walk
Stair sprints
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Wed Dec 16, 2015 4:17 am

I've been pretty faithful with fast walks, my ritual, and bodyweight stuff along with a tiny bit of barbells.

My schedule has been very tight but I think I haven't lifted much because I have a temporary case of barbellophobia.
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sun Jan 03, 2016 7:28 pm

Been faithful almost daily w/walking, ritual & bodyweight stuff

On the tail end of a post Christmas cold.
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

User avatar
DrDonkeyLove
Sergeant Commanding
Posts: 8034
Joined: Thu Jan 20, 2005 4:04 am
Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Mon Jan 11, 2016 2:40 am

I continue to be faithful w/walking, ritual, and BW stuff but won't log all those workouts.

Plan for this year is to continue walking a lot and move forward towards a 300# DL.
Between now and March my BW stuff will include lots of dynamic tension and some isometrics

After a 6 week +/- lay off, it's time to get moving forward again w/the help of coach syaigh. Focusing on volume for a while.
1/9/16 Home
Ritual + BW stuff
Zercher: 110/5x4
DL: 135/10x2 on the minute
Assisted chins: 5x3
Evening: 3 mile walk at slightly faster than moderate pace.

Note: Next day DOMS is perfect. Lower back and hams have just the right amount of soreness. Shoulders feel a bit off from doing some post wokout dead hangs w/o keeping things tight enough.

1/10/16
Ritual, easy BW and isometrics
Approx. 4 mile hike. It's January but the weather was more like a wet March day. Hiked on some railroad tracks and found one 50 yard length with multiple piles of what I assume is coyote or wild dog shit. I don't live in deep country. It's funny how close they are to us yet we hardly ever see or hear them.
Mao wrote:Political power grows out of the barrel of a gun. Our principle is that the Party commands the gun, and the gun must never be allowed to command the Party

Post Reply