DrDonkeyLove: Delayed Donkification

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DrDonkeyLove
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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sat May 14, 2016 5:12 am

5/1016 & 5/11/16 Home
Ritual
BW: Push Ups / BW Squats / Superman's or Table Makers / V-Ups
Walk
Stretch

5/13/16 Home
Ritual
BP: 55/5x1, 75/3x1, 90/3x1, 105/3x1, 115/3x1, 125/5x4
Row: 125/10x3
Pull Over w/45# Plate: 7x3
Russian Twist w/45# Plate
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: 62 Bottles Of Donk On The Wall

Post by DrDonkeyLove » Sun May 22, 2016 2:57 am

5/15/16 #1 Home
Ritual
Jump Rope

My birthday. Moderately satisfied but need to get some things in better order that involves upping up conditioning. Want HR below 65 and to get BP back to low.

5/16/16 #2 Home
AM
Ritual
PU / BW SQ / V-UPs

PM
DL off 4" Blocks
135/5x1, 155/3x1, 175/3x1, 195/3x1, 205/3x1, 215/3x1, 225/3x1, 235/3x1, 245/5x2

I had approx. 1/2 hour to do workout and felt stiff so I worked off blocks. Better than the nothing that I came so close to doing.

5/17/16 #3 Road
Ritual
HPU / HSQ / V-Ups / Table Makers
22 flights of stairs

5/18/16 #4 Road
Ritual
PU / BW SQ / V-Ups / Table Makers
22 flights of stairs

5/19/16 #5 Road Day
Ritual
HPU / HSQ / V-Ups
Jump Rope
Tiny bid of running and some soccer play

5/20/16 #6 Home
Ritual
BP: 60/5x1, 80/5x1, 90/3x1, 100/3x1, 110/3x1, 120/3x1, 130/5x4
Row: 130/10x4
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 » Mon May 23, 2016 5:52 pm

5/22/16 #7 Home
Ritual incl. Ba Duan Jin
Little 9 Heaven
Jump Rope / Very Light Soccer / Easy Walk

5/23/16 #8 Road Day
Ritual
HPU / HSQ / Supermans / V-Ups
Zercher: 120/5x5
DL: 140/5x1, 160/3x1, 170/3x1, 180/2x1, 190/2x1, 200/2x1, 210/2x1, 220/2x1
230/5x5
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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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sat May 28, 2016 1:59 am

5/26/16 #8 Home
Ritual + Ba Duan Jin
5 Tibetan Rites

PM
1.75 Mile Walk with a boxer and a 7 year old
BP: Bar x 10, 75x5, 95x5, 115x3, 125x2, 140x1, 150x1, 155x1, 160x1, 165x1

Doing more intensity right now per coach Syaigh. 165 is a modern era PR for me and it went up relatively well. Haven't done that in at least 10 years. Everything lifting related feels good.
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 Jun 02, 2016 2:00 am

6/1/16 #9 Home
AM
Ritual
BW Stuff

PM
1.5 Mile Walk
16kg KB Warm Up
Zercher: 120/3x3
DL: 135/3x1, 185/3x1, 205/3x1, 225x1, 245x1, 260/3x1
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 Jun 04, 2016 2:49 am

6/3/16 #10 Home
Ritual
Walk
Row: 45/10x1, 85/10x1, 105/10x1, 115/10x1, 125/10x1
BP:
Bar/10x1
75/5x1
95/5x1
115/3x1
125/2x1
140/1x1
150/1x1
160/1x1
165/1x1
170/1x1
Stretch

Lost form a bit @ 170 and bar went a bit towards head but went well overall.
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 syaigh » Sat Jun 04, 2016 9:51 am

Nice job!
Miss Piggy wrote:Never eat more than you can lift.

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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sat Jun 11, 2016 2:32 am

6/4-7/16 #11-14 Home
Ritual
BW Stuff
Bike or Elliptical

6/10/16 #15 Home
AM
Ritual
5 Tibetan Rites
Elliptical

PM
Walk
Joint Mobility
Elliptical
Zercher: 120/3x3
DL: 135/3x1, 185/3x1, 205/3x1, 225/1x1, 245/1x1, 260/1x1, 270/1x1, 280/1x1
Dead Hang & Stretch

280 is a lifetime PR for me. It was definitely a grind and challenging but it went up smoothly. Sipped some juice and took my time between sets - especially the last set.
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 syaigh » Sat Jun 11, 2016 12:20 pm

Congratulations!!!
Miss Piggy wrote:Never eat more than you can lift.

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Re: DrDonkeyLove: Delayed Donkification

Post by dead man walking » Sat Jun 11, 2016 1:34 pm

DrDonkeyLove wrote:6/4-7/16 #11-14 Home
Ritual
BW Stuff
Bike or Elliptical

6/10/16 #15 Home
AM
Ritual
5 Tibetan Rites
Elliptical

PM
Walk
Joint Mobility
Elliptical
Zercher: 120/3x3
DL: 135/3x1, 185/3x1, 205/3x1, 225/1x1, 245/1x1, 260/1x1, 270/1x1, 280/1x1
Dead Hang & Stretch

280 is a lifetime PR for me. It was definitely a grind and challenging but it went up smoothly. Sipped some juice and took my time between sets - especially the last set.
nice work. i hope that juice didn't have added sugar.
Really Big Strong Guy: There are a plethora of psychopaths among us.

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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sun Jun 19, 2016 7:12 pm

Thanks Syaigh & DMW. Juice was 100% natural, no known subsidies to the sugar cartel.

6/11/16 #16 Home
Ritual
Bike a few miles

6/13/16 #17 Home
Ritual
KB stuff
Elliptical + Stair Sprints

6/14/16 #18 Home
AM
Ritual w/Ba Duan Jin & 5 Tibetan Rites
PM
BP: 55/5x1, 85/5x1, 105/5x1, 125/3x1, 135/2x1, 150/1x1, 160/1x1, 165/1x1
Row: 135/10x3

Note: My wife was my spotter on my last few lifts. Oy!

6/15/16 #19 Road
Jogged a rolling hill program on treadmill at hotel gym 1.75 miles
Glute Ham machine at hotel gym: 5 reps x 2 sets

Haven't jogged in months & months. Went surprisingly well. Tweaked my SI on the glute ham machine

6/16/16 #20 Road
Ritual w/Ba Duan Jin & 5 Tibetan Rites

6/17/16 #21 Road Day
AM
Ritual w/Ba Duan Jin & 5 Tibetan Rites

PM
Walk
Zercher: 125/3x3
DL: 135/5x1, 145/2x1, 155/2x1, 165/2x1, 175/2x1, 185/5x1, 210/5x1, 240/6x1

Note: I tweaked my SI doing a very few GHL's at the hotel gym the other night so I was cautious. All felt OK w/SI though. Stopped reps on last set when my right knee started to sway inwards. Otherwise, I could have done a few more.

6/18/16 #22 Home
Ritual w/Ba Duan Jin & 5 Tibetan Rites
Plan some elliptical time or 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 » Mon Jun 20, 2016 12:59 pm

6/19/16. #23. Home
BP
60/10x1
70/5x1
80/5x1
90/3x1
100/3x1
110/5x1
130/5x1
145/6x1

Row
145/7x4
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 Jun 25, 2016 3:07 am

6/20-23 Weird travel. Not enough work done to count beyond sleeping on the floor of O'Hare airport one night. It was interesting and good for me.

6/24/16 #24 Home
AM
Ritual + Ba Duan Jin & 5 Tibetan Rites

10 min on elliptical + KB warm up. Felt great
Zercher: 135/3x3
DL: 135/3x1, 155/3x1, 175/3x1, 185/3x1, 200/3x1, 225/3x1, 250/6x1
Stretch

Note: I pulled something in the left rotator cuff region doing something super easy like relocating a 5 lb. weight. Almost quit for the night because it seemed like the smart thing to do. But, I stuck with the plan and did some shoulder loosening stuff and it feels OK. There's some kind of lesson there.
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 » Mon Jun 27, 2016 2:35 am

6/26/16 #26 Home
AM
Ritual + Ba Duan Jin & 5 Tibetan Rites

PM
24kg KB Swings: 20x5
BP: 50/10x1, 70/5x1, 90/3x1, 100/3x1, 110/3x1, 120/3x1, 135/3x1, 155/4x1
Row: 155/5x4

Note: Wanted a bit more on last set but started to feel form loosening on 4th rep.
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 » Mon Jul 04, 2016 1:41 am

6/27 - 7/2 #27-#31
Mix of Ritual + Ba Duan Jin + 5 Tibetans + Little 9 Heaven w/some walking

7/3/16 #32 Home
Elliptical

Zercher: 135/3x1, 145/3x2

DL: 155/5x1, 175/3x1, 195/3x1, 210/5x1, 240/3x1, 265/6x1

Dead Hang

Plan to do Ba Duan Jin and/or Little 9 Heaven later. Tore something at the top of my belly button a couple years ago. Felt it quite a bit after this workout but don't think it's a hernia.
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 syaigh » Mon Jul 04, 2016 2:50 am

You wearing a belt? If not, now its time.

And holy shit thats a volume pr.
Miss Piggy wrote:Never eat more than you can lift.

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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Tue Jul 05, 2016 2:22 am

syaigh wrote:You wearing a belt? If not, now its time.

And holy shit thats a volume pr.
Yes, wearing a belt every time I DL

Thanks, it felt surprisingly good. Manual labor day today w/no real repercussions.
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 » Wed Jul 06, 2016 1:59 am

7/4/16 #33 Home
Ritual + Ba Duan Jin + Little 9 Heaven

7/5/16 #34 Home
Good Walk
16kg KB Swing 25x4

BP: 60/10x1, 80/5x1, 100/3x1, 110/3x1, 120/3x1, 130/5x1, 145/3x1, 160/3x1
Row: 135/10x4

Plan to do some Ba Duan Jin & 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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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sat Jul 09, 2016 3:51 am

7/7/16 #35 Home
Ritual + Ba Duan Jin + Little 9 Heaven

7/8/16 #36 Home
AM
Ritual + Ba Duan Jin + 5 Tibetan Rites
Stretch

PM (Backoff Week)
Zercher: 115/3x3
DL: 115/5x1, 140/5x1, 170/5x1
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 Jul 10, 2016 8:57 pm

7/9/16 #37 Home
Ritual + Ba Duan Jin
5 Tibetan Rites
Little 9 Heaven
Nice Little Walk

7/10/16 #38 Home
Ritual + Ba Duan Jin
5 Tibetan Rites
BP: 50/10x1, 60/10x1, 70/5x1, 85/5x1, 100/5x1 (Back Off Week)
Row: 100/10x4

Plan on 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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Re: DrDonkeyLove: Delayed Donkification

Post by beefheart » Mon Jul 11, 2016 12:27 am

DrDonkeyLove wrote: Plan to do some Ba Duan Jin & Little 9 Heaven before bed
Is that what you kids are calling it nowadays?
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sat Jul 16, 2016 1:57 am

beefheart wrote:
DrDonkeyLove wrote: Plan to do some Ba Duan Jin & Little 9 Heaven before bed
Is that what you kids are calling it nowadays?
Beefy: Used to be Little 6 Heaven but I've been doing some special swings.

7/11/16 #39 Home
Ritual
Ba Duan Jin
5 Tibetan Rites
Little 9 Heaven

7/15/16 #40 Home
AM
Ritual + Ba Duan Jin + 5 Tibetan Rites

PM
Walk
Zerchers: 135/3x3
DL: 155/5x1, 175/5x1, 195/5x1, 225/5x1, 255/6x1
Stretch

Last set was hard, especially the last rep. FWIW the torn whatever in my belly button is annoying me. Also SI on right (which is unusual) got real stiff tonight. Debated lifting at all but decided to. Don't seem any the worse for having done so and I enjoyed getting 255x6. Might have been better to do one more warm up set.
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 Jul 19, 2016 3:15 am

7/18/16 #40 Home
Ba Duan Jin
A few stair sprints
BP: 50/5x1, 70/5x1, 90/5x1, 100/5x1, 110/5x1, 110/5x1, 140/5x1, 145/5x1
Pause BP: 110/5x3
Row: 120/10x5

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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Re: DrDonkeyLove: Delayed Donkification

Post by DrDonkeyLove » Sun Jul 24, 2016 10:46 pm

7/19/16 #41 Road
Ritual + Ban Duan Jin + Little 9 Heaven
Some hotel stairs

7/20/16 #42 Road
Ritual + Ba Duan Jin + Little 9 Heaven + 5 Tibetan Rites

7/21/16 #43 Road Day
Ritual + Ba Duan Jin + Little 9 Heaven
Krav Maga class

7/23/16 #44 Home
Ritual + Ba Duan Jin + Little 9 Heaven
Krav Maga class

7/24/16 #45 Home
Ritual + Ba Duan Jin
Zerchers: 45/10x1, 135/3x3
DL: 150/5x1, 170/4x1, 190/3x1, 210/3x1, 230/3x1, 250/3x1, 270/5x1

Note re: DL - Last rep was hard but everything felt good.

Note re: Krav Maga - I've been interested in this for a long time but hesitated because of the time commitment and I assumed any school in my 3rd tier city would be a 3rd tier school. Last weekend I was standing in line at Starbucks and the guy behind me had on a Krav Maga shirt so I struck up a conversation with him. He seemed like a nice guy and the school was nearby. I dropped by and found the sensei to be a decent guy who didn't feel like he was out to bleed me. I tried a couple of classes and liked it and the people so now I've purchased a 10 class punch card. We'll see where it goes. Still just playing around.
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 beefheart » Mon Jul 25, 2016 12:34 am

You have to keep those ancient neurons firing and reconnecting.
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

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