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 Post subject: The Dallas Diaries
PostPosted: Tue Apr 17, 2018 3:05 pm 
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Sgt. Major
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Posts: 3427
Location: St. Louis, MO
I have had a lot of life changes in the last 18 months. Ended a 5 year relationship. In an effort to be closer to my family knowing my parents didn’t have long, I decided to pull the plug and start the relocation process to move to Dallas.

Last year I spent 5 months traveling between St. Louis, Oklahoma City and Dallas usually staying a week or two with friends in each city. I lost my Mother in early May last year. Lost my Dad within 2 weeks of moving to Dallas in September.

Through the challenges I stayed consistent with running and a lot of walking. My weight has stayed between 165-170. So I’ve managed to keep the weight off that I lost. Walking 3 miles a day to work and back and only driving once a week to run errands gets me on average around 50 miles a week including the runs. In January, I joined a gym near my apartment. My focus has been on basic barbell stuff and just started incorporating swings. I’m training to run the Falmouth 7 mile road race in August. I’m also going to Rainier in June and we are hiking to Camp Muir.

Decided to start logging again as a means to track my running and lifting so I have a better reference than my memory.

Saturday (4/14)

5 mile run (first time no walking). 11:19 pace

Sunday(4/15)

Deadlifts
1x5 @ 195
1x5 @ 200
2x5 @ 205

Press
[email protected]
1x3 @ 85
Singles - 90, 95, 100x3

2h swings - 30 @ 20kg
Push press 10 @ 65lbs
5 rounds
Finished off with a few sets of 10 32kg 2h swings

Monday(4/16)

Bench press
4x6 @ 110lbs
1x5 @ 110lbs. Didn’t have a spotter so didn’t push it

Dumbbell bent over rows
5x6 @ 35lbs

Tuesday
3 mile run - 11:00 avg pace. 3rd mile was the fastest at 10:43

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Thu Apr 19, 2018 1:23 pm 
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Lifetime IGer
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Joined: Fri Feb 04, 2005 11:26 pm
Posts: 21027
Glad to hear from you, but sorry to hear of the changes and losses in your life. All my best.


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 Post subject: Re: The Dallas Diaries
PostPosted: Thu Apr 19, 2018 5:51 pm 
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Sgt. Major
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Location: St. Louis, MO
Thanks Shaf!

Wed(4/18)

TBDL

8x6 @ 155. Kept it light. Liking these since my right knee doesn’t like squatting.

Press
[email protected]
[email protected]
1x10 @65

Swings
5x25 -2h @ 20kg. A min rest between sets

Thursday (4/19)

4 mile run - 11:04 avg pace. 3rd mile 10:48, 4th 10:41.
Sleep has been bad this week and having to log in to work at 3:30am didn’t help this morning so thinking I can get the avg down to sub 11 min with more rest.

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Thu Apr 19, 2018 8:16 pm 
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Sergeant Commanding
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Posts: 5570
Location: Surrounded by short irrational people
Really sorry to hear about your parents. That's a tough loss. Great to see you here again and great work with keeping the weight off.

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: The Dallas Diaries
PostPosted: Fri Apr 20, 2018 6:15 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Friday (4/20)

Deadlifts
Warmup - 45lb - 155lb

1X5 @ 185
1X3 @ 205
4x3 @ 210

Bench Press
Warmup - 45lb - 95lb sets of 5

1X3 @ 115
1X3 @ 125
5X1 @ 130

Close grip bench
3X5 @ 95lb

Dumbbell Row
1X5/5 @ 40lb
1X4/4 @ 45lb
3X3/3 @ 50lb

2 Mile Run - 10:25 avg (10:45, 10:07) I could probably get a sub 10 minute mile with a gun held to my head. I will probably make some of my running workouts run/walk intervals to get a bit faster. But, happy with my running progress.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Sat Apr 21, 2018 6:00 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Saturday(4/21)

60 min run - 5.25 miles/11:27 avg pace - first mile was the fastest which is sort of unusual for me.

No walking. Realized today, that i'm able to relax more when running in terms of breathing. I don't think I could have a conversation while running, but I don't feel like I'm dying either. This was a little slower than I wanted, but it rained the entire time and in some stretches the rain was pretty heavy and I seemed to have a good head wind going both directions. hit a couple of puddles and my socks got pretty soaked. Originally thought i might push 6 miles, but I'm glad I stopped at an hour. Right foot was starting to ache a bit, but once I got my shoes off and walked around it was good.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Sun Apr 22, 2018 10:24 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Sunday (4/22)

TBDL
8X5 @ 165lb

Press
1X5 @ 75lb
3X5 @ 80lb

Swings @ 16kg
15L/15R
15 2H
6 Sets

One minute rest between sets

15 min stretching.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Tue Apr 24, 2018 11:35 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Monday (4/23)

2 Mile Run - 10:49 avg pace(11:10/10:29)

Tuesday (4/24)

3 Mile Run - 10:47 avg pace (11:15/10:50/10:21)

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Thu Apr 26, 2018 2:17 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Wed (4/25)

Short on time -

Bench Press

5X5 @ 115lb

Close Grip Bench

2 X 6 @ 95lb

Thursday(4/26)

3 Mile Run - 10:53 avg pace (11:15/10:59/10:25)

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Fri Apr 27, 2018 3:00 am 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
Cimes! Glad to see you posting. Sorry for your loss and wishing you the best. The wife says “Hey” btw.

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WIZZARD

http://www.myphysicalculture.blogspot.com


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 Post subject: Re: The Dallas Diaries
PostPosted: Fri Apr 27, 2018 4:01 am 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Thanks Dunn! I hope you and the family are doing well! Miss you guys. I'm actually traveling to ATL next week for work. One of these days, we need a reunion with Alex! I'm trying to get in a visit with him this summer!

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Fri Apr 27, 2018 11:01 am 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6660
Location: Columbus, GA
Quote:
Thanks Dunn! I hope you and the family are doing well! Miss you guys. I'm actually traveling to ATL next week for work. One of these days, we need a reunion with Alex! I'm trying to get in a visit with him this summer!
We are doing pretty well. What days are you in Atl and are you gonna be free at all for lunch or dinner? No biggie if not but I may be able to get up that way.

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http://www.myphysicalculture.blogspot.com


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 Post subject: Re: The Dallas Diaries
PostPosted: Fri Apr 27, 2018 8:31 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
I'm there Mon-Thursday (Leaving thursday)

I may be able to get away on Monday or Wednesday evening for dinner. Wednesday may be the best bet. I'm staying in Midtown (Georgian Terrace) Tuesday is our "group" activity ugh :( if it doesn't work out this trip, i'll have to get Alex to do some traveling with me and make another visit down that way at some point. I've got folks on my team down there so I can always think of a reason to travel.


CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Sat Apr 28, 2018 12:47 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Quote:
Really sorry to hear about your parents. That's a tough loss. Great to see you here again and great work with keeping the weight off.
Thanks! Good to be here again!

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Sat Apr 28, 2018 3:42 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Friday (4/27)

Press

5X3 @ 85lbs

Bent over barbell Row

5X5 @ 95lbs

Saturday (4/28)

6.07 mile run - 70:49 - 11:41 avg pace. Last mile fastest @ 11:12., Not my fastest 6 mile time, but it was noticeably warmer today than it has been on my morning runs. I wisely took several 1 min walk breaks after 20 min when it started to get warmer.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Tue May 01, 2018 12:55 am 
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Sergeant Commanding
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Posts: 6660
Location: Columbus, GA
Quote:
I'm there Mon-Thursday (Leaving thursday)

I may be able to get away on Monday or Wednesday evening for dinner. Wednesday may be the best bet. I'm staying in Midtown (Georgian Terrace) Tuesday is our "group" activity ugh :( if it doesn't work out this trip, i'll have to get Alex to do some traveling with me and make another visit down that way at some point. I've got folks on my team down there so I can always think of a reason to travel.


CI
It would be great to see you and Alex together again. I haven’t spoken to him in a while outside of a random text here and there. I still chat with Eric fairly frequently and Valery might sometimes chime in a tidbit towards my training but that’s it. I don’t know if this week will work with me or not. I fly tomorrow all day so it depends on if we catch any late-night flights. I will see what I can finagle for Wednesday.

_________________
WIZZARD

http://www.myphysicalculture.blogspot.com


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 Post subject: Re: The Dallas Diaries
PostPosted: Tue May 08, 2018 4:57 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Sorry I missed you this time around. The work meetings went later and timing would have been pretty challenging. I'll keep my fingers crossed we can plan something.

Mon - Thursday last week. Ran on Tues/Thursday around Piedmont Park. Nothing noteworthy time or distance wise. Did a lot of walking some days.

Friday(5/4)

TBDL
5X5 @ 180lb

Bench Press
5X2 @ 130lb

dumbbell bent over row
5X5/5 @ 45lb

Saturday
3.77 Mile - some walking after 2 miles. Was actually longer than I planned to go but was looking for a friend on the trail who was walking while I ran - 11:39 avg pace. Did a lot of walking on Saturday and finished with nearly 11 miles total.

Saturday night - sick - gallbladder attack.

Tuesday(5/8)

2 Mile walk/run - 12:30 avg pace - not feeling 100% But, glad I moved around. Should be back to normal in a couple of days.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Sat May 12, 2018 5:11 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Wed(5/9)

Bench Press
2X8 @ 95lb
3X8 @ 100lb

Dumbell bent over row

5X5 @ 40lb

Thursday(5/10)

2.7 mile run (11:44 avg pace) - 1st mile no walking, then running a couple min/walking a minute - still wasn't feeling 100%

Friday (5/11)

TBDL
5X3 @ 195lb

Press
3X5 @ 75lb

Saturday(5/12)
2.93 mile run (12:17 avg pace) - first 15 min no walking, then started running 5 min walking 1 min.
walked 10 min
.6 mile run - 11:27 pace - just trying to do a bit more running.
walked another 28 min or so.

Definitely warm today and i need to start hydrating better. Felt slow today but not surprised. Hopefully, will be fully recovered by Monday.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Sun May 13, 2018 9:31 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Sunday (5/13)

Morning - 6.17 mile walk - 2 hours. Did this to break in my new hiking boots. Had a minor blister on my left heel. Other than that, feet in good shape. Probably need to do 1-2 more of these between now and the trip in June.

Afternoon gym

Deadlift

3X5 @ 185lb - Couldn't figure out even with a staggered grip while my left was struggling and then realized I was using a thicker bar.

Bench Press

4 X 5 @ 115lb
1 x3 @ 115lb - Didn't have a spot so didn't push the last set

Close Grip Bench
2X6 @ 95lb

Swings
2H - 2 X 30
10L/10R + 10 2H X 4 Sets

Kept rest to 1 min on Swings

15 Min Stretching

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Mon May 14, 2018 11:57 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Monday(5/14)

27 Min Run 2.45 miles - 11:00 avg pace (11:15/10:55 and avg 10:42 the last .45)

Usual walking to work and back + walking on breaks - have 8 mile total for the day.

Finally feeling recovered from the illness last week. I also think I'm starting to acclimate the warmer temps.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Tue May 15, 2018 1:01 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Tuesday (5/15)

4 Mile Run - 11:06 avg pace

11:20
11:22
10:50
10:53

Pace was a little slower than the 4 mile run on 4/19 (11:04) - but the temperature is 20 degrees warmer so I am gradually improving(mid 50s April mid 70s today)

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Wed May 16, 2018 10:37 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Wed (5/16)

Press

1X5 @ 65lb
1X3 @ 75lb
1X3 @ 80lb
1X3 @ 85lb
3X2 @ 90lb

Barbell bent over row
1X5 @ 95lb
3X5 @ 105lb

Normal walk to and from work - 3 mi+ and walk at lunch. Getting warm here.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Thu May 17, 2018 1:34 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Thursday(5/17)

2.5 mile run (10:40 avg)

11:06
10:28
5:06

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Fri May 18, 2018 11:33 pm 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Friday(5/18)

TBDL

3 X 5 @ 195lb

Bench Press

1X3 @ 115
2 X 3 @ 125
1 X 2 @ 125

3.5 Mile walk this afternoon - 65 min

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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 Post subject: Re: The Dallas Diaries
PostPosted: Sun May 20, 2018 12:01 am 
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Sgt. Major
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Joined: Fri Jan 28, 2005 12:41 pm
Posts: 3427
Location: St. Louis, MO
Saturday(4/19)

60 Min run - Ran the first 2 miles, and then took 1 min walk breaks every 5 min. It was 80, but didn't feel too bad - 11:49 avg. Thinking i can bring this down a bit. Will gradually start extending the runs.

CI

_________________
"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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