DrDonkeyLove: Delayed Donkification

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DrDonkeyLove
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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Tue Jan 12, 2016 3:55 pm

1/12/16 Home
Ritual
BW Warm Up
BP: 70/5x4
16 KB Row L/R: 10x5

Note: This is a very light start and went well. Actually tweaked my SI a bit on the BP which was surprising as hell but indicates that I was getting tight in the arch. I presume that's a good thing. There will be walking later.
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

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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sat Jan 16, 2016 4:05 pm

1/15/16 Home
Been pretty good w/BW, walking, ritual

Dynamic Tension
Stair Sprints
Zercher: 120/5x4
DL: 155/2x10 on the minute
Assisted Chins (6) + Hanging Scapular Retractions (6) x 3

1/16/16
Ritual
BW stuff w/dynamic tension
Stair sprints
Stretch
Expect a quick paced walk later
Last edited by DrDonkeyLove on Thu Jan 21, 2016 1:29 pm, edited 1 time in total.
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

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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Thu Jan 21, 2016 1:29 pm

1/17/16 Home
Ritual
BW Warm Up
BP: 80/5x4
16 KB Row L/R: 10x5
A few wrist extensions & curls
Stretch

1/18-20/15 Road: Ritual + some dynamic tension stuff & a bit of walking

12/21/16 Home
Ritual
Thoracic Stretch
16kg Swings & Circles for warm up
Zercher: 130/5x4
DL: 135/2x1, 155/2x1, 185/5x4
Assisted Chins (7) + Hanging Scapular Retractions (7) x 3
Stretch
Expect to walk later
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

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DrDonkeyLove
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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Mon Jan 25, 2016 1:36 am

1/23/16 Home
Good quick paced walk
Ritual + Warm Up Stuff
BP: 110/5x4 (felt like the perfect amount of work)
KB Row: 24kg 10x2, 16kg 10x2
Hanging Scapular retractions: 8x3
Some light reverse curls
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

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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sun Jan 31, 2016 5:05 am

1/24-1/28 On The Road
Pretty good w/ritual, bodyweight stuff, and isometrics

1/29/16 Home
KB Warm Up
Zerchers: 120/5x2
DL: 135/2x1, 155/2x1, 175/2x1, 195/2x1, 205/5x4
Quick Pace Walk
Stair Sprints

Note: 205 felt like a bit of work. I've got a lot of catching up to do.

1/30/16 Home
Ritual
Extra Ba Duan Jin (including dynamic tension)
Quick Pace Walk
Played around on some stepper thing my wife bought for Christmas. Pretty good cardio
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

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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Tue Feb 02, 2016 1:31 pm

2/1/16 Home
Ritual
Fast Pace Walk
BP: 60/2x1, 80/2x1, 100/2x1, 110/2x1, 1205x4
One Arm Row w/24kg KB: 10x4
Kneeling Ab Roll Out: 10x2
24kg KB Side Bends: 10 L/R x 2
Fucked about w/the climber thing my wife bought for Christmas (have to give it a name)
Stretch

Note: BP's felt quite good except L shoulder felt a bit off. Ab wheel roll out was on a wheel my father bought when I was around 10. It was fun to find that and use it.

2/2/16 Home
Ritual + 5 Tibetan Rites
Stretch
Will walk later

Note: Don't know why I don't do the 5 Tibetans more, it's a great wake up routine and only takes a few 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

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DrDonkeyLove
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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Tue Feb 09, 2016 2:02 am

2/4/16
Ritual
Quick Paced Walk
Climber Thingy

2/5/16 Home
Ritual
5 Tibetan Rites
Some Dr. Schwartz Panaerobics. Squat Pull + Angled Push Up: 5 rounds of 1 min each
Quick paced walk
Stretch

2/7/16 Home
Ritual
5 Tibetans
KB Warm up
Zercher warm up: 120/5x4
DL: 135/2x1, 155/2x1, 175/2x1, 195/2x1, 215/5x4


2/8/16 Home
Ritual
5 Tibetan Rites
Quick paced 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

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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sun Feb 14, 2016 12:46 am

2/11/16 Home
Ritual
Warm up on Climber
BP: 45/2x1, 65/2x1, 85/2x1, 105/2x1, 125 x, 5, 4, 3, 2, 1 Alternating with 24kg one arm row: 10x4
Stretch

Note: Don't know why but left shoulder didn't like 125, 120 was pretty easy last time. Hurts in anterior area of humerus head. No big deal but surprised none the less

2/12/16 Home
Ritual
5 Tibetan Rites
Quick Pace Walk
Dynamic Tension

2/13/16 Home
Ritual
Quick Pace Walk

Note: Zero degrees Fahrenheit and a lot of wind. Very bundled up. Wasn't uncomfortable but started out really feeling the cold for the first mile. At about 1.25 miles I became uncomfortably hot in my upper body from all the clothes despite the conditions. Then the wind went wild and I could feel the heat dissipate very quickly. The point being that it's interesting to see how quickly a few external things can affect body heat in real cold. All you outdoorsy people probably know this but I usually stay in the house or car on days like this.

Don't usually take my heart rate after a walk but it's up 22 bpm. after this one.
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

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DrDonkeyLove
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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Thu Feb 18, 2016 1:29 pm

2/14-15/16
Ritual, KB's, Bands, lots of snow removable
No walking, just too miserable outside


2/16/16 Home
Ritual
Warm Up on climber thingy and w/KB's
Zercher: 120/5x4
DL: 135/3x1, 155/3x1, 175/3x1, 195/2x1, 215/2x1, 225/5x4
Stretch

Note: 225 felt heavy but went up easy enough.
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

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DrDonkeyLove
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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sat Feb 20, 2016 7:31 pm

2/18/16: Some stuff

2/19/16 Home
Ritual
KB's & Climber thingy. Just trying to get a bit of cardio

2/20/16 Home
Ritual
Climber, KB Swing, KB Goblet Sq & Push Up Warm Up
BP: 45/5x1, 60/5x1, 75/3x1, 90/2x1, 105/5x1, 120/5x4
Row: 115/10x4
Stretch

Left shoulder felt much better w/BP this session.
Hope to get back walking tonight.
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

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DrDonkeyLove
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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Tue Mar 01, 2016 3:54 am

Stuff that's off the books has been done at home and on the road

2/27/16 Home
Ritual + 5 Tibetan Rites
Zercher as part of warm up: 120/5x4
DL: 140/5x1, 155/3x1, 185/2x1, 205/2x1 (Then someone unexpected visited and that was that)

2/28/15
Ritual
Bands
Walk Run: 2 miles (First time this year it's been warm enough to breathe through my nose running)
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

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DrDonkeyLove
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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Wed Mar 02, 2016 4:02 am

3/1/16 Home
Ritual
BP: 45/5x1, 65/5x1, 85/5x1, 95/3x1, 115/3x1, 125/5x2
Row: 125 x 10, 7
Stretch

Picked up some kind of virus. Mini cold w/aches. Glad I did something.
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

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DrDonkeyLove
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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sat Mar 05, 2016 10:58 pm

3/4/16 Road
Ritual
5 Tibetan Rites
JS Flyes & Face Pulls

3/5/16 Home
Ritual
5 Tibetan Rites
KB Warmups
Zercher: 125/5x4
DL (off 4" blocks): 135/5x1, 155/5x1, 175/2x1, 195/2x1, 205/2x1, 215/2x1, 225/5x4
Halting DL (4" Deficit): 135/1x5
Stretch

Still feeling sick. Got a Hep A shot a few days before I got sick. Wonder if it messed with my immune system. Did the DL off blocks because I don't feel very good. Did the Halting DL w/a light weight standing on a 4" block to work on the bottom of my 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

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DrDonkeyLove
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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sun Mar 13, 2016 4:08 am

3/9/16 Road
Ritual
5 Tibetan Rites
Little 9 Heaven
JS Bands
Stretch

3/10/16 Road
Ritual
Little 9 Heaven
Stretch
Actual physical labor

3/11/16 Road
Ritual
Little 9 Heaven
Stretch

3/12/16 Home
Ritual
5 Tibetan Rites
2ish Mile Walk
Zercher: 115/5x1, 130/5x1
DL: 140/5x1, 160/5x1, 180/3x1, 200/2x1, 210/2x1, 220/2x1, 230/5x4
Halting DL on Block: 150/1x5
Stretch

230 DL felt perfectly heavy.
Hope to do some Little 9 Heaven before bed.
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

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DrDonkeyLove
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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Thu Mar 17, 2016 2:59 am

3/14/16 Road
Ritual w/Ba Duan Jin
Little 9 Heaven
JS Bands: Flyes, Presses, Face Pulls, Rows

3/15/16 Road Day
Ba Duan Jin
Little 9 Heaven

3/16/16 Home
Ritual w/Ba Duan Jin
5 Tibetan Rites
BB Row: 125/10x4
BP: 45/5x1, 65/5x1, 85/3x1, 105/3x1, 115/3x1, 125/5x4
Quick Stretch
Little 9 Heaven

Note: Left shoulder felt fine. Widened grip about 1.5" on each side, bottomed at sternum (a little lower than I'd been doing), and focused more on lats and posterior tightness.
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

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DrDonkeyLove
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Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Thu Mar 17, 2016 11:56 pm

3/17/16 Home
Ritual + Ba Duan Jin
5 Tibetan Rites
16kg box goblet squat: 10x3
16kg assorted position carries: 10 min
2ish mile walk
Hope to do Little 9 Heaven later
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

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DrDonkeyLove
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Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Mon Mar 21, 2016 3:00 am

3/18/16 Home
Ritual + Ba Duan Jin
Little 9 Heaven
2ish mile walk
Stretch

3/19/16 Home
Ritual + Ba Duan Jin
Little 9 Heaven
Stretch

3/20/16 Home
Ba Duan Jin
Little 9 Heaven
Zercher: 100/5x1, 120/5x1, 130/5x4
DL: 140/5x1, 160/5x1, 180/3x1, 200/2x1, 210/2x1, 220/2x1, 230/5x1

I was set to do 240 off of 4" blocks but I had to take my spotter home. He's 6 and his mom got out of work early.
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

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DrDonkeyLove
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Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Wed Mar 23, 2016 2:31 am

3/21/16 Road
Ba Duan Jin
Little 9 Heaven

3/22/16 Road Day
Ritual + Ba Duan Jin
15 Min warm up w/16kg KB + Climber
BP: 50/5x1, 70/5x1, 90/3x1, 100/3x1, 110/2x1, 120/2x1, 130/5x4
Row: 130/10x4
Stretch

Little 9 Heaven

Note: 130# BP was great until last rep of last set. Got a little loose and high on my chest in the negative and felt that tendon thing in my left shoulder strain. It's not an injury but an illustration of how little things can mean a lot.
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

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DrDonkeyLove
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Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sun Mar 27, 2016 2:55 am

3/25/16 Home
Ritual w/Ba Duan Jin
Little 9 Heaven
20 min on climber, Heavy Hands & JS Bands
Stretch

3/26/16 Home
2ish mile walk
Zercher: 115/5x1, 125/5x4
DL: 150/5x1, 170/5x1, 190/2x1, 210/2x1, 220/2x1, 230/2x1, 240/5x3
Stretch
Did assorted stair sprints over the course of the day.

Expect to do some Ba Duan Jin & Little 9 Heaven later.

Everything felt great.
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

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DrDonkeyLove
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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sat Apr 09, 2016 5:56 pm

4/1/16 Home
Ritual + Ba Duan Jin
Little 9 Heaven
BP: 55/5x1, 75/5x1, 95/3x1, 105/3x1, 115/3x1, 125/3x1, 135/3x3, 115/5x2
Row: 135/7x4

4/2-7/16 Home
Some stuff but not that much. Kind of a lazy fuck

4/8/16 Home
Ritual + Ba Duan Jin
Zercher: 120/5x4
DL: 155/5x1, 175/5x1, 195/3x1, 215/2x1, 225/2x1, 235/2x1, 245/5x2

Joints have been a bit of an issue but not during workouts. Felt quite good.

This scrawny old Canuck has inspired me.
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

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DrDonkeyLove
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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sun Apr 17, 2016 5:15 pm

I'm officially deloading. Truth is I'm in the middle of super work busyness.

Been pretty faithful with Ritual, Little 9 Heaven & quick bodyweight stuff.

4/16/16
DL: 135/5x5, 155/5x5, 175/5x5
BP: 110/3x3
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
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Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sun Apr 24, 2016 11:51 pm

4/17-23/16
Been on the road almost constantly.

Good news is that I kept up with Joint Mobility, Qigong, Body Weight hotel room workouts, and Stretching almost every day. Bad news is I spend a couple of nights "sleeping" in the economy cabin of airplanes which stiffened my old body, and the food I was forced to eat made my intestines scream WTF.

4/24/16 Home
Lots of 24kg KB swings
BP: 45x5, 65x5, 75x5, 85x5, 95x5, 105x5, 115x5, 125x5
Zercher: 125/5x2
DL: 135x5, 155x5, 175x5, 195x5, 205x5, 225x3, 245x3

All Felt good. End of my "Deload" period. Should be able to get back on a more typical schedule towards the end of the 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

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DrDonkeyLove
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Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sun May 01, 2016 5:55 pm

4/29/16 Home
Row: 45x5, 65x5, 85x5, 105x5 125/10x3 (Used a wider grip than usual. Felt good)

BP: 65x5, 85x5, 105x5, 115/5x4

Pull Overs: 35x10, 8, 6

Twists w/35#

5/1/16 Home
Zercher: 95x5, 115/5x4

DL: 155x5, 175x3, 195x3, 205x3, 215/5x4 (Felt harder than expected but fine)

Wide Grip DL: 135x2

Twists w/35#
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

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DrDonkeyLove
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Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sat May 07, 2016 4:27 am

5/6/16 Home
Ritual
16kg KB stuff

Row: 95/5, 105/5, 115/5, 120/10x5
BP: 95/5, 100/3, 105/3, 110/3, 115/3, 120/5x4
Pull Overs: 35/10x3
Russian Twists w/35#
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

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DrDonkeyLove
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Location: Deep in a well

Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Wed May 11, 2016 2:52 am

5/8/16 Home
Ritual
Heavy Hands Stuff

5/9/16 Home
Ritual
Push Ups / BW Squats / V-Ups
Walk

5/10/16 Home
Ritual
Walk
Zercher: 100/5x1, 110/5x1, 120/5x3
DL: 160/5x1, 180/3x1, 200/3x1, 200/3x1, 210/3x1, 220/5x4
Wide Grip DL: 140/5x2
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

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