feckless

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dead man walking
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Re: feckless

Post by dead man walking » Tue May 22, 2012 1:14 am

may 21

hr 54

erg warm up x 16 min

max pull 6 x 20" x 50" recover

erg cool x 5 min

dead 5 x 5 x 165 lb

curl 2s x 10r x 25lb db
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Re: feckless

Post by dead man walking » Fri May 25, 2012 2:34 am

may 24

erg x 30 min, easy, picked up the pace for the final 1k.

squat 3s x 5r x 80 lb
no knee pain. perhaps i can add a little weight next time.

push up 3 x5 x 10

didn't have much energy. glad to have gotten even this little bit done.
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Re: feckless

Post by dead man walking » Wed May 30, 2012 2:08 am

29 may

erg warm x 5

erg x 65, hr 119/60%

dead 3s x 5r x165lb
2s x 3r x185

press 3s x5r x80 lb

saw a chiro/pt last friday. he asked if i knew my right leg was about 1/2 an inch shorter than the left. i said i didn't know that. he then dug in and massaged the "gristle" in my low back/upper hip, and pronounced my legs even in length.

next he told me to roll over and worked over the "gristle" on my left front side and pronounced me almost symmetrical.

i've had hamstring/hip/low back shit on the right side for years. this guy seems to have recognized what's going on. he showed me how i was swinging like a gate when i walked, my right side firing late and weakly.

i see him again friday and am hopeful that over time he'll be able to help me address the worst of it. he did say that an old bent guy like me is unlikely to be able to return to perfection.
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Re: feckless

Post by dead man walking » Thu May 31, 2012 1:27 am

30 may

erg warm x 16

erg max pull 6 x 20 sec/50 sec recover

squat 3s x 5r x 80lb
5x90

push up 4s x 10r
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Re: feckless

Post by dead man walking » Fri Jun 01, 2012 1:45 am

31 may

erg warm x 5

erg x 45 easy/60% hr

dead 3s x 5r x165

press 3s x 5r x 80

feeling tired, kept it short
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Re: feckless

Post by syaigh » Fri Jun 01, 2012 1:48 am

Good news from the chiro. Takes a few treatments for that stuff to take for the long term, but when it does, you'll rejoice even more. :)
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Re: feckless

Post by dead man walking » Sat Jun 02, 2012 9:20 pm

2 june

another visit to the chiro yesterday. he dug into the knottiness in my low back. he also worked on my hip joint a bit. he seems to know what he's doing.

today erg warm up x 8 min

erg 10k trial

2.10/500 mtr pace
43.17.9 min
final hr 169/99% (climbed gradually through the row)
demanding, but despite hr final hr, did not feel like i was redlining at any point.
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Re: feckless

Post by dead man walking » Thu Jun 14, 2012 6:27 am

june ??

i'm traveling for the second straight week, doing the exercise bike for 20 -30 min every morning in hotel fitness centers, plus some push-ups and machine shit.

my new chiro says i've got arthrititis and disk degeneration and that i should be considering pilates and yoga. i'm surprised he didn't suggest i put a bullet in my head.

plus one of my younger brothers fell over dead, boom. stiff body on the floor.

historically, i have pretty much just plowed thru this bullshit--injury, death, the shit that life throws at you--because life just throw shit at you and you can't be thrown off stride. at the moment though, my back hurts, and perhaps the barbell is not my friend.

all i know for sure is more sex is good and everything else is a crapshoot.
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Re: feckless

Post by baffled » Thu Jun 14, 2012 7:02 am

Good on the chiro, bad on the arthritis an disc things.

I'm sorry to hear about your brother. Maybe a little yoga (fuck pilates unless you're into surprise buttsex these days) and some outdoor activity or something would do the soul some good.

Take care DMW.
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Re: feckless

Post by dead man walking » Tue Jul 03, 2012 2:44 am

2 july

june was a bust because of business travel.

today: wt 208.2/hr 55

erg warm up x 6 min

6 x 1 min @ 20/20/22/24/26/28

step test 4 min x 20/22/24/26/28/30

cool x 6 min

dead 3 set x 5 rep x 165 lb

curl 3s x 8 r x 25 lb db

decent session. felt good to get back at it.
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Re: feckless

Post by dead man walking » Wed Jul 04, 2012 12:27 am

3 july

wt 208.0/hr 55

erg warm up x 2k

30 min @ 20spm/5 min recover
20 min @ 22spm

5 min cool

trying a program from a former danish national coach. more higher rate stuff than most coaches prescribe.

finish with plank and some chiro-advised stability ballshit for hamstrings and glutes.

muggy. cramping at the end. ate salt and drank pickle juice.
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Re: feckless

Post by dead man walking » Wed Jul 04, 2012 11:48 pm

4 july

wt 208.1/hr 55

erg warm up x 2250

2 x 23, 20/22/24 spm/5 min recover

total 9700+ meters

cool x 5 mins

plank and stability ballshit

spent a bunch of time working outside, hot and muggy. took a serious act of will to get on the erg.
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Re: feckless

Post by dead man walking » Fri Jul 06, 2012 2:45 am

july 5

wt 208.0/hr 56

erg warm up x 2k

2 x 22 min (20/22/24 spm)
9200 meters/80% hr

cool x 5 min

plank, stability ball, push ups, body row, db row and curl
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Re: feckless

Post by dead man walking » Sun Jul 15, 2012 1:25 am

july 9-14

6 sessions on the erg

total time: 4h20m
distance:55,000 mtr

regular work on mobility

planks and push-ups
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Re: feckless

Post by Blaidd Drwg » Sun Jul 15, 2012 2:07 am

when are you checking your HR?
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Re: feckless

Post by dead man walking » Sun Jul 15, 2012 2:06 pm

check the hr first thing in the morning.

often check it in the early evening before i work out. usually get the same reading within a beat or three.
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Re: feckless

Post by dead man walking » Tue Jul 24, 2012 1:09 am

july 15-22

wt 208

6 sessions on erg

67,000 mtr
5 hr 15 min

mobility

glute activation, planks, and push ups

back pain is far less, but it still tightens up at the end of longer erg sessions

plan to add some high rep lifting to complete my reversion to endurance homo
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Re: feckless

Post by dead man walking » Sun Jul 29, 2012 11:28 pm

july 23-29

wt 208

6 sessions on erg

57,000 mtrs

4 hrs 30 mins

mobility, planks, dumbells
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Re: feckless

Post by dead man walking » Tue Aug 07, 2012 12:09 am

july 30-aug 5

no change in weight.

hr a bit elevated. heat?

5 session on erg.
slight increase in pace/stroke
53000+ meters
4+ hours

staying consistent with the mobility stuff, planks.
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Re: feckless

Post by dead man walking » Mon Aug 20, 2012 1:51 am

aug 6 - aug 18

10 sessions on erg/9 hours/116,000 meters

mobility, flexibility, hips and back, and a bit with the barbell

plan is to increase volume.
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Re: feckless

Post by dead man walking » Sat Aug 25, 2012 10:18 pm

aug 19-aug 25

haven't been checking weight because the number would be ugly

increased training frequency and, as a result, volume. the regimen is demanding, but doable so far. there is variety to the sessions, which helps keep things interesting. i only see upcoming sessions for two or three weeks at a time, so i'm not entirely sure what to expect longer term. i won't see my upcoming two weeks' sessions until i complete a step test tomorrow.

erg 10 sessions--6hr 40min/88,000 meters

lift 2 sessions--dead, squat, press 3x5

mobility, hip and low back stuff
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Re: feckless

Post by dead man walking » Sun Aug 26, 2012 4:36 pm

26 aug

erg step test to establish benchmark for the coming month's training

2500 warm-up

4 min per step, start at 20 spm and increase 2 spm every 4 min.
lasted 25 min, 1 minute into the 7th step at 32 spm.
form getting ragged when i shut it down.
hr 95%.
if sex with shakira had been the prize, i could have lasted another 15-30 seconds.
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Re: feckless

Post by dead man walking » Sun Sep 02, 2012 4:18 pm

2 sept

hr 50
wt 208

past week

erg x 8 sessions
6hr 40 min
90,000 mtrs

weary and tight fri a.m. poor session. took off friday night, came back sat a.m. for a good session.

lift x 2 sessions
dead, squat, press

core, mobility stuff
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Re: feckless

Post by dead man walking » Mon Sep 10, 2012 10:20 pm

inguinal hernia

just scheduled surgery for early oct
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Re: feckless

Post by baffled » Mon Sep 10, 2012 10:29 pm

Sounds fun. Second hernia on the board in a week or two. Inguinal is a special sort though.

Here's to a speedy recovery.
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