DT's log

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

Moderator: Dux

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DikTracy6000
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Posts: 2698
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Re: log

Post by DikTracy6000 » Mon Mar 01, 2010 11:16 pm

3/1-Mon
Mcgill B3
Rotator dumbbell series
SW 16kg 20/20
Pushups 4 x 15
Ast. Pullups 2 x 10
SW (2) 16kgs' 5 x 10

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: log

Post by DikTracy6000 » Wed Mar 03, 2010 12:30 am

3/2-Tues
McG B3
Rot. cuff series(super slow)
Pushups 25, 15
Bwt SQ 25, 20
Hammer curls 16kg KB 10/10, 10/10

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: log

Post by DikTracy6000 » Thu Mar 04, 2010 12:28 am

3/3-Wed
Hauled out ladder and climbed onto roof to clean pine needles from gutters-Warmup
DL 205 x 5, 255 x 6 sets of 5
done.

DikTracy6000
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Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: log

Post by DikTracy6000 » Fri Mar 05, 2010 11:32 pm

3/5-Fri
McGB3
Rot Cuff work
Pushups 4 x 15
Ast. Pullups 3 x 10
Bwt Squats 4 x 15
Rows (2) 16kg. x 10
SN 16kg. 10/10, 10/10, 20/20

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: log

Post by DikTracy6000 » Sun Mar 07, 2010 1:23 am

3/6-Sat
SW 24kg 7 x 20
Ast. Pullups x 10

DikTracy6000
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Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: log

Post by DikTracy6000 » Tue Mar 09, 2010 12:27 am

3/8-Mon
Dips bwt 4 x 5
DL 205 x 5, 255 x 2 x 5, 300 x 2 x 3, 255 x 2 x 5

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: log

Post by DikTracy6000 » Wed Mar 10, 2010 5:42 pm

3/9-Tues
MGB3
Rot. cuff series
Pushups 5 x 15
Bwt SQ 5 x 15
Ham. Curls 16k x 10/10

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: log

Post by DikTracy6000 » Wed Mar 10, 2010 11:20 pm

3/10-Wed
Halos 10kg 7/7
SW 24kg x 2 x 20
SW 32kg x 6 x 15

DikTracy6000
Sgt. Major
Posts: 2698
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Re: log

Post by DikTracy6000 » Sat Mar 13, 2010 1:20 pm

SW 24kg 15, 15, 10
Halos 10kg 5/5, 3/3
C+P 110# x 5 x 5
Post workout meal, 8 oz. filet(mushrooms, onions& green peppers), baked potato, green salad and Dog Fish Head IPA(90 minute)

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: log

Post by DikTracy6000 » Tue Mar 16, 2010 11:31 am

3/15-Mon
SW 24kg 15,10,7
Dips bwt 5 x 5
DL 205 x 5, 255 x 2 x 5, 275 x 2 x 5

DikTracy6000
Sgt. Major
Posts: 2698
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Re: log

Post by DikTracy6000 » Wed Mar 17, 2010 11:13 pm

3/17-Wed
SW 24kg 3 x 15
Halos 5/5
C+P 110# 5 x 5
Pullups 5 x 3
GSQ 24kg x 10

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Sat Mar 20, 2010 12:01 am

Not satisfied with current body comp and shldr's a little jacked-back to the balls for a while.
SW 24kg. 8 x 20=160
SW 24kg. 5/5, 5 x 10/10= 110
270 total
about 27 min.
tonnage = 14,310 lbs.
Hang on chinning bar every other set, and one long time at end.

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Tue Mar 23, 2010 12:07 pm

3/22-Mon
SW-24kg 20, 15, 10
DL 205 x 5, 255 x 3 x 5, 275 x 3 x 5
Dips bwt- 5,7,7,7

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Fri Mar 26, 2010 1:03 pm

3/25-Thurs
McGB3
Pushups 4 x 15
Bwt SQ 4 x 25
SW 16 kg 5 x 10/10

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Sat Mar 27, 2010 12:16 am

3/26-Fri
SW 24kg 20, 20
Halos 5/5
MP 110# x 6 x 5
Pullups 5,3,3,4,5,3

3/29-Mon
SW 24kg x 20, 15
DL 205 x 5, 255 x 2 x 5, 275 x 3 x 5
Dips 5 x 7(bwt)

3/31-Wed
McGB3
Pushups 5 x 20
Bwt SQ 5 x 25
SW 16kg 5 x 10/10

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Fri Apr 02, 2010 11:26 pm

4/2-Fri
SW 24kg. 20, 15, 20
Halos 10kg 5/5
MP 110# x 5, 120 x 5, 130 x 5, 125 x 2 x 5
Pullups for time 7,3,3,3,3,2,2,1,1=25 in 4:30(shaf pullup thingie)kind of disappointing how hard this was. I hit 21 in 3:10, then struggled for next 4
GobSQ 24kg. 3 x 10

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Mon Apr 05, 2010 10:22 pm

4/4-Mon
SW 24kg. x 15, 15, 10
DL 205# x 5, 255 x 5, 275 x 5, 305 x 2 x 3, 255 x 5
Dips 7,8,8,8,8

4/6-Wed
McGB3
Pushups 3 x 20
BwtSQ 3 x 25
Pullups 4,5
Abs

4/8-Fri
SW 24kg x 15, 15
Halos 10kg 5/5
MP 110 x 3 x 7
Rows 110 x 3 x 8
SQ 135 x 2 x 5

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Thu Apr 15, 2010 11:58 pm

4/11-Mon2
SW 24kg 20, 15, 15
DL 205 x 5, 255 x 5 x 5
Dips 5,7,7

4/14-Wed
C+P 3 x 3/3 24kg
Hack Sq 135 x 3 x 8(just trying for feel)
Rows 110 x 2 x 8

4/15-Thurs
McgB3
SW 24kg 5 x 20, 32kg x 10
Pullups 6s x 4r

4/16-Fri
SW 24kg 20, 20
MP 110 x 5, 120 x 3 x 5
Hack SQ 135 x 5, 185 x 4 x 5
Rows 110 x 4 x 8

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Sat Apr 24, 2010 12:07 am

4/19-Mon
DL 6 sets of 5 x 255
Dips 5s x 7

4/22-Thurs
MP 110 x 5, 120 x 4 x 5
HSQ-135 x 7, 185 x 3 x 7
Rows 120 x 3 x 8

4/23-Fri
SW 24k x 2 x 20
SN 24kg x 10 x 5/5

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Thu Apr 29, 2010 10:05 pm

4/27-Tues
SW 24kg 3 x 20
DL 185 x 5, 205 x 5, 255 x 4 x 5
Dips 4 x 7
Pullups 5,4,4

4/29-Thurs
SW 24kg x 20, 20, 20
MP 110# x 5, 120 x 4 x 5
Hack SQ 135 x 7, 185 x 7,7,8
Rows 120# x 3 x 8

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Fri Apr 30, 2010 11:53 pm

4/30-Fri
McGill B3, Halos 5/5, 3/3 10kg
SW 24kg 20, 20, 15
SN 24kg 7/7, 7/7, 8/8, 10/10, 10/10, 5/5, 7/7, 8/8=124 total

5/3-Mon
SW 24kg 20, 20, 20
DL 185 x 5, 205 x 5, 265 x 5 x 5
Dips 8,8,8,10
Pullups 5,5,5

5/5/10-Wed
SW 24kg 20, 15, 10
MP 110 x 5, 125 x 4 x 5
Hack SQ 135 x 5, 185 x 3 x 8
Rows 125# x 8,8,10

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Sat May 08, 2010 12:13 am

5/7-Fri
SW 24kg 3 x 15
C+P(2) 24kgs x 10, 7, 5, 5
Pushups x 20

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Sun May 16, 2010 1:11 am

Not much this week, been training a new engr. as my replacement-body's draggin, ate too many company paid lunches with new guy.
5/14-Fri
SW 24kg. x 20, 20, 20, 10
Halos 5/5, 2/2
MP 110 x 5, 125 x 3 x 5
Rows 125 x 3 x 8
Hack SQ 185 x 5(said aw shit and quit)

5/17-Mon
SW 24kg 2 x 20
Halos 5/5
DL 185 x 5, 225 x 5, 255 x 5, 275 x 3 x 5
Dips, 8,8,8,6
Pullups 4 x 4

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Fri May 21, 2010 11:04 pm

5/19-Wed
SW 24kg x 20, 20, 10/10, 10/10
GSQ 24kg x 2 x 10
MP 24kg x 2x 5/5

5/21-Fri
SW 24kg x 20, 15, 15
Halos 7/7
MP 110 x 5, 125 x 3 x 5
Hack SQ 185 x 3 x 8
Rows 125 x 10, 10, 8

DikTracy6000
Sgt. Major
Posts: 2698
Joined: Mon Oct 17, 2005 4:35 pm

Re: Balls to the Wall-II

Post by DikTracy6000 » Wed May 26, 2010 12:10 am

5/27-Tues
SW 24kg 20, 15
DL 185 x 5, 225 x 5, 255 x 5, 275 x 4 x 5
Dips 4 x 8
Pullups 4,5,4,4
35 min.

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