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TMK 2013 - Keep Moving Forward

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TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Wed Jan 02, 2013 5:28 am

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Happy New Year!

Last year, I really got into a groove with a plan that works for me. This year will be continuing on that plan.

The plan is a 4 day cycle based loosely on the principles in Infinite Intensity. The 4 days as per II are:

Day 1 - Conditioning
Day 2 - Interval Training
Day 3 - Strength
Day 4 - GPP
repeat

My version of that plan is as follows:

Day 1 - Conditioning (Keg work + HSPU, this is more of a blend of strength + conditioning)
Day 2 - Intervals (right now it's on an exercise bike, but I'll be back on the jumprope in due time)
Day 3 - Strength (primary focus being the dumbbell snatch)
Day 4 - GPP (taking these straight from the book)
repeat

This offers enough variety not to get bored, but has enough focus to make progress towards specific goals. And if I want to throw in something random, say a day of high volume pushups, I can do those and then pick back up right where I left off in the cycle.

My goals for 2013 break down as follows:

-Workout 4 days a week
-Eat clean (not as strict as in 2012. up until april I'm giving myself a good amount of freedom, after that it's going back to 90-95% strict. the good thing is it's very easy for me to eat clean at this point, so even from now til april will be pretty clean.)

As a result of the general goal of 4 workouts a week, I'd like to complete the following specific goals:

-Complete Level 2 on The Ultimate Brute-Force Real World He-Man Power Program.
-Dumbbell snatch w/100lbs

I believe both can be done.



Last edited by TheMasterKey on Mon Jan 14, 2013 4:30 am; edited 2 times in total (Reason for editing : working video)
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Wed Jan 02, 2013 5:42 am

1-1-13

Night
warmups

Deck of Cards
-140 burpees
-100 pushups
-100 pullups
-100 kneeling rollouts

------
Hearts = Burpees
Diamonds = Pushups
Clubs = Pullups
Spades = Kneeling Rollouts


Numbered cards = self explanatory number of reps
Face cards = 10 reps
Aces = 16 reps
Jokers = 20 Burpees
-----

This was very difficult in the beginning, but once I got about half way through it went ok. I was "lucky" in that my first card was 16 pullups, and then shortly after I got both Jokers. The problem was I ate nothing but cookies, pizza, and soda before doing this and felt like crap. It's only appropriate since this workout represents the end of the 2012 clean eating challenge. :lol:

Drank a ton of water and ate a good, clean dinner. Feeling good again.

--workout #1 done for the week.


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Re: TMK 2013 - Keep Moving Forward

Post by itlives on Sun Jan 06, 2013 11:34 pm

Nice! I added this deck of cards to my list.

Level 2 is with a full keg- 165 lb.s DANG! I hope you reach your goal :!:
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Jan 13, 2013 8:29 pm

itlives wrote:Nice! I added this deck of cards to my list.

Level 2 is with a full keg- 165 lb.s DANG! I hope you reach your goal :!:

Thanks!



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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Jan 13, 2013 8:33 pm

The first 4 days of 2013 turned into a binge. Along with other factors, that pushed me over the edge from a cold to sick.

Took a while to get back to normal.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Jan 13, 2013 8:34 pm

1-9-13

Afternoon
warmups

-Burpees 30s
-Jumping Jacks 30s
-Split Jumps 30s
-Burpees 30s
-Jumping Jacks 30s
-Squats/Pushups 30s (Rounds 1+3 = Squats. Rounds 2+4 = Pushups.)
-rest 1 min
x4

--workout #1 done for the week.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Jan 13, 2013 8:35 pm

1-11-13

Night
warmups

-10 min exercise bike

-Shoulder keg w/8 gallons of water
20 reps each side done in 19:34. -- +10 reps ea improvement
Moved to 20 min sets.
Did 12 reps ea in 9:44, compared to 10 reps ea in 9:37 last time.

rest 5 min

-HSPU on cinderblocks for 20 min
15 reps done. -- Volume PR
Moved to 20 min sets.

rest 3 min

-Keg carry for time = 1:20.

-Shrugs w/65lb dumbbells
50 reps total.
5 sets of 10.

-Keg pushups - 85 reps
Done in 3:56.

-Band curlz - 60 reps
-Band rows - 60 reps

-10 min exercise bike

stretching

Total numbers on bike:
Distance = 5.47 miles
Calories burnt = 200 calories


--workout #2 done for the week.


Last edited by TheMasterKey on Sun Jan 13, 2013 8:56 pm; edited 6 times in total
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Jan 13, 2013 8:35 pm

1-12-13

Night
warmups

-3 min exercise bike
right into...

-15s fast pace on bike
-15s recovery pace " "
x10
right into...

-10s sprint pace on bike
-10s recovery pace " "
x5
right into...

-3 min exercise bike

-Neck harness w/20lbs
240 reps total.
3 sets of 80.


--workout #3 done for the week.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Jan 13, 2013 8:36 pm

1-13-13

Night
warmups

-5 min exercise bike

-Snatch w/75lb dumbbell
16 reps ea done. -- +1 rep improvement
Broken down as: 3, 5, 4, 4.

-Farmer's walk w/75lb dumbbells
x3

-5 min exercise bike

stretching
(threw some "deadbugs" in here, thanks Josh for posting that video in ChrisTG's log)

Total numbers on bike:
Distance = 2.80 miles
Calories burnt = 103 calories


--workout #4 done for the week. 1 week success.
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Re: TMK 2013 - Keep Moving Forward

Post by Rastaman on Sun Jan 13, 2013 10:39 pm

TheMasterKey wrote:1-11-13

Night


-HSPU on cinderblocks for 20 min
15 reps done. -- Volume PR
Moved to 20 min sets.

Awsome volume on the HSPU's! Maintaining minimal rest periods at that range of motion for 20 minutes is impressive.

With that sort of volume base, I'm sure that you must be pretty close to a full HSPU now, or after a couple of sessions working greater ROM's you would be. Then again the blocks of 10 and 20 minutes on cinder blocks are working well for you.

The other effect of working up to a Full HSPU is the dramatic increase in HeSPU numbers without specifically working that endurance rep range.

15 reps in 20 mins @ HSPU + 8" would easily equate to 15+ consecutive HeSPU's :D



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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Fri Jan 18, 2013 5:57 am

Rastaman wrote:
TheMasterKey wrote:1-11-13

Night


-HSPU on cinderblocks for 20 min
15 reps done. -- Volume PR
Moved to 20 min sets.

Awsome volume on the HSPU's! Maintaining minimal rest periods at that range of motion for 20 minutes is impressive.

With that sort of volume base, I'm sure that you must be pretty close to a full HSPU now, or after a couple of sessions working greater ROM's you would be. Then again the blocks of 10 and 20 minutes on cinder blocks are working well for you.

The other effect of working up to a Full HSPU is the dramatic increase in HeSPU numbers without specifically working that endurance rep range.

15 reps in 20 mins @ HSPU + 8" would easily equate to 15+ consecutive HeSPU's :D




I think that I MIGHT be able to get the full HSPU when fresh. I'm definetly close.
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Re: TMK 2013 - Keep Moving Forward

Post by Dave on Fri Jan 18, 2013 5:58 am

Full being hands all the way from shoulders to full extension?
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Fri Jan 18, 2013 5:59 am

1-17-13

Afternoon
-150 pushups (20, 20, 25, 30, 30, 25)

I have a cold AGAIN :facepalm:, so I'm taking a back off week.

--workout #1 done for the week.


Last edited by TheMasterKey on Fri Jan 18, 2013 6:00 am; edited 1 time in total
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Fri Jan 18, 2013 6:00 am

1-18-13

Early Morning
-75 pullups
Done as 1 rep every 12s for 15 min.

I forgot how boring this method is.

--workout #2 done for the week.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Fri Jan 18, 2013 6:25 am

Dave.cyco wrote:Full being hands all the way from shoulders to full extension?

Yep, exactly.
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Re: TMK 2013 - Keep Moving Forward

Post by Dave on Fri Jan 18, 2013 6:26 am

Thanks.
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Re: TMK 2013 - Keep Moving Forward

Post by Rastaman on Fri Jan 18, 2013 9:24 am

Another thing that helps with the HSPU is doing a couple of quick negatives when fresh as a warm up. Gives a good stretch and gets you use to the movement pattern without sapping too much strength.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Fri Jan 25, 2013 9:38 am

Rastaman wrote:Another thing that helps with the HSPU is doing a couple of quick negatives when fresh as a warm up. Gives a good stretch and gets you use to the movement pattern without sapping too much strength.

When I give it another go, I'll give this a try.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Fri Jan 25, 2013 9:39 am

Long story short = I've been sick.

The sickest I've been in YEARS. Very frustrating. Finally feeling pretty good again, but my appetite is still not really there.

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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Fri Jan 25, 2013 9:40 am

1-25-13

Morning
-10 chinups
-20 pushups
-30 squat thrusts
x2

Gotta get back into things.

Spoiler:


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Re: TMK 2013 - Keep Moving Forward

Post by Rastaman on Fri Jan 25, 2013 4:27 pm

Good to see your back into it and are starting to feel better Mate!

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Re: TMK 2013 - Keep Moving Forward

Post by itlives on Fri Jan 25, 2013 4:40 pm

Good to see you back (and well).
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sat Jan 26, 2013 8:35 pm

Rastaman wrote:Good to see your back into it and are starting to feel better Mate!


itlives wrote:Good to see you back (and well).

Thank you both, I appreciate it.

I'm not there yet, but getting better.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sat Jan 26, 2013 8:35 pm

1-26-13

Afternoon
-55 pullups

Done as 10-1.

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Re: TMK 2013 - Keep Moving Forward

Post by amit_shah25 on Sat Jan 26, 2013 9:12 pm

Welcome back TMK. Glad you finally over it. Was it the viral flu thing going on thru out the nation these days .. ?
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Re: TMK 2013 - Keep Moving Forward

Post by GreekPT on Sat Jan 26, 2013 10:32 pm

T to the MK, I posted it elsewhere, but I'm too old to even remember where, but have you looked into Apple Cider Vinegar (Braggs)? I know it's just a very short period of time or 'data' but I've gone 2 winter months with not so much as a sneeze. And there's a laundry list of other benefits too.

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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sat Jan 26, 2013 11:01 pm

amit_shah25 wrote:Welcome back TMK. Glad you finally over it. Was it the viral flu thing going on thru out the nation these days .. ?

Yea, I think it was. My theory is that I weakened my immune system through a perfect storm of bad decisions, then got knocked out with the flu.



GreekPT wrote:T to the MK, I posted it elsewhere, but I'm too old to even remember where, but have you looked into Apple Cider Vinegar (Braggs)? I know it's just a very short period of time or 'data' but I've gone 2 winter months with not so much as a sneeze. And there's a laundry list of other benefits too.

Me, you and Bill actually all talked about ACV back on BWC. I did end up buying some generic brand, but it doesn't have the "Mother". I'll have to either track down some Braggs or just order it online.

How much are you taking? How many times a day?
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Re: TMK 2013 - Keep Moving Forward

Post by itlives on Sat Jan 26, 2013 11:47 pm

I've posted this before. Here's what I take daily - 1/2 - 1 once in a glass of water. Drink it down! Equal parts to the onion.
All organic if you can-
1 - med. white onion
1 - garlic bulb (not elephant garlic
1- horseradish root
1- ginger root
1 bunch of the hottest peppers you can find.
Chop them up and put inside the apple cider vinegar. (Glass 1 gl. tea jar sealed with saran wrap under the lid). Shake twice a day for two weeks. Strain into the original 1 gl. cider vinegar container and take daily in the am.

It's about 4 oz of each
This is a formula much of third world countries use for a tonic -so I've been told by some missionaries.
It's also good to rid wild meat of the "game" taste. 1-2 oz. per pound.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Jan 27, 2013 3:02 pm

itlives wrote:I've posted this before. Here's what I take daily - 1/2 - 1 once in a glass of water. Drink it down! Equal parts to the onion.
All organic if you can-
1 - med. white onion
1 - garlic bulb (not elephant garlic
1- horseradish root
1- ginger root
1 bunch of the hottest peppers you can find.
Chop them up and put inside the apple cider vinegar. (Glass 1 gl. tea jar sealed with saran wrap under the lid). Shake twice a day for two weeks. Strain into the original 1 gl. cider vinegar container and take daily in the am.

It's about 4 oz of each
This is a formula much of third world countries use for a tonic -so I've been told by some missionaries.
It's also good to rid wild meat of the "game" taste. 1-2 oz. per pound.

Thanks for posting.

I like to consider myself a practical man, so I've gotta ask... how's your breath after that? :lol:
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Jan 27, 2013 3:03 pm

1-27-13

Morning
-120 dips

Done as 15-1.
-----------------------
Saw Django Unchained the other day. This is on the soundtrack.

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Re: TMK 2013 - Keep Moving Forward

Post by Brahma Bill on Wed Jan 30, 2013 10:41 am

TMK, What does your keg weigh when it's half full?
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Re: TMK 2013 - Keep Moving Forward

Post by itlives on Wed Jan 30, 2013 11:31 am

Bill, mine is 80 lb. and it's about half full. On the link that's linked somewhere in here to the workout, he says the full keg is 165 lb.
I think we have to same size keg.

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Re: TMK 2013 - Keep Moving Forward

Post by Brahma Bill on Wed Jan 30, 2013 11:48 am

itlives wrote:Bill, mine is 80 lb. and it's about half full. On the link that's linked somewhere in here to the workout, he says the full keg is 165 lb.
I think we have to same size keg.

Thanks Mike. I'm at 110# on my SB and I'm trying to figure at what weight I should move up to 50 reps in 20 minutes. (shouldering)
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Wed Jan 30, 2013 6:53 pm

Brahma Bill wrote:TMK, What does your keg weigh when it's half full?

itlives wrote:Bill, mine is 80 lb. and it's about half full. On the link that's linked somewhere in here to the workout, he says the full keg is 165 lb.
I think we have to same size keg.


From what I've read, the keg will weigh 165lbs when full. Half of that is in the ballpark of 80lbs.

BUT, the keg itself weighs 30lbs empty. When it's half-filled with water, it weighs in the ballpark of 100lbs.

A keg holds 15.5 gallons. Mine currently has 8 gallons of water in it, and it weighed exactly 100lbs.

Brahma Bill wrote:
itlives wrote:Bill, mine is 80 lb. and it's about half full. On the link that's linked somewhere in here to the workout, he says the full keg is 165 lb.
I think we have to same size keg.

Thanks Mike. I'm at 110# on my SB and I'm trying to figure at what weight I should move up to 50 reps in 20 minutes. (shouldering)

When you can do about fifty reps in the ten minutes with the barrel 1/3 to 1/2 full and you can do 60 reps in the pushup then go on to:

Level two (3 times weekly)

Shoulder the keg on alternating shoulders for as many reps as you can do in twenty minutes trying over time to work up to 50 reps (25 to each shoulder) with a full keg (165#) in that twenty minutes.

If you're using 165lbs as your end goal, you're well past 1/3 to 1/2 full.

Time for 20 minute sets. :twisted:


Last edited by TheMasterKey on Wed Jan 30, 2013 7:01 pm; edited 1 time in total (Reason for editing : Missed third quote)
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Wed Jan 30, 2013 6:56 pm

1-30-13

Afternoon
- 3 min jump rope
x2

-100 jump rope turns
-10 burpees
-10 pushups
-10 squats
x5

--------------------------------
The other day I FINALLY finished Wealth Of Nations by Adam Smith. I've been chipping away at that book since Hurricane Sandy (late October 2012). Some parts were brilliant, some were good, but some were just unbearably tedious. Like voluntary torture. I finished the book on determination alone.
--------------------------------

--workout #1 done for the week.
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Re: TMK 2013 - Keep Moving Forward

Post by Brahma Bill on Wed Jan 30, 2013 7:28 pm

TheMasterKey wrote:

If you're using 165lbs as your end goal, you're well past 1/3 to 1/2 full.

Time for 20 minute sets. :twisted:

Thanks TMK that's what I was looking for. My end goal is actually "Holy !@%$, I can't believe he can pick that up!"

Your a better man than me, I started "Wealth of Nations" 20 years ago and haven't finished it yet.
Just finished "Thick Face, Black Heart" if you haven't read it, I think you'd like it.
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Re: TMK 2013 - Keep Moving Forward

Post by itlives on Wed Jan 30, 2013 7:35 pm

Brahma Bill wrote:My end goal is actually "Holy !@%$, I can't believe he can pick that up!"

I believe you'd hear "I can't believe he can pick that up- let alone, that many times!"

I neglected to include the keg weight- duh. Mine is 80 lb.s so it is not even half full yet!
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Thu Jan 31, 2013 4:32 pm

Brahma Bill wrote:Just finished "Thick Face, Black Heart" if you haven't read it, I think you'd like it.

My local libary has a copy and I will be picking it up shortly.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Thu Jan 31, 2013 4:34 pm

1-31-13

Morning
-100 pullups

Done as: 2, 4, 6, 8, 10, 10, 10, 8, 8, 6, 6, 4, 4, 2, 2, then later on another 10.

--workout #2 done for the week.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Feb 03, 2013 9:24 pm

2-3-13

Night
warmups

-10 min exercise bike

-Shoulder keg w/8 gallons of water
17 reps each side done in 20:18.
(3 reps less than last time.)

rest 5 min

-HSPU on cinderblocks for 20 min
13 reps done.
(2 reps less than last time.)

rest 3 min

-Keg carry for time = 1:31. -- +11s improvement

-Shrugs w/65lb dumbbells
60 reps total.
6 sets of 10.

-Keg pushups - 90 reps
Done in 5min+.

-Band curlz - 65 reps
-Band rows - 65 reps

-10 min exercise bike
(slow here)

Total numbers on bike:
Distance = 5.15 miles
Calories burnt = 189 calories

Finally got in a real workout. Feels good to be putting in real work again.
Numbers were down on keg + hspu, but that's to be expected after a long break.

--workout #3 done for the week. Close, but try again.
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Re: TMK 2013 - Keep Moving Forward

Post by Dave on Sun Feb 03, 2013 9:30 pm

Nice pyramid on Thursday, not to mention HSPUs and keg work today. Glad to see you back strong.
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Re: TMK 2013 - Keep Moving Forward

Post by itlives on Mon Feb 04, 2013 12:04 am

TheMasterKey wrote:
Thanks for posting.
I like to consider myself a practical man, so I've gotta ask... how's your breath after that?

I think the vinegar must do something to make it go away. The wife has never complained -and she will!
Just to be safe, drink before brushing your teeth!

Good work! I still need to get back on my keg work!
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Thu Feb 07, 2013 12:34 am

Dave.cyco wrote:Nice pyramid on Thursday, not to mention HSPUs and keg work today. Glad to see you back strong.

Thanks Dave, I appreciate it.

itlives wrote:
TheMasterKey wrote:
Thanks for posting.
I like to consider myself a practical man, so I've gotta ask... how's your breath after that?

I think the vinegar must do something to make it go away. The wife has never complained -and she will!
Just to be safe, drink before brushing your teeth!

Good work! I still need to get back on my keg work!

Thanks, good to know.

If you've already got enough on your plate, you can always throw in some keg carries.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Thu Feb 07, 2013 12:38 am

2-6-13

Night
warmups

-3 min exercise bike

-10s fast pace on bike
-10s recovery pace " "
x20
right into...

-3 min exercise bike

-Neck harness w/20lbs
255 reps total.
3 sets of 85.

-Band work (random stuff)

-Pullups - 12 reps

--workout #1 done for the week.
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Re: TMK 2013 - Keep Moving Forward

Post by Dave on Thu Feb 07, 2013 2:13 am

Wholly cow! That's what I call momentum! I've got to buy another neck harness!
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Re: TMK 2013 - Keep Moving Forward

Post by CheesedogTheFirst on Thu Feb 07, 2013 2:42 am

TheMasterKey wrote:

-Neck harness w/20lbs
255 reps total.
3 sets of 85.

Wait, what? 255 REPS!?

Hardcore man!
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Re: TMK 2013 - Keep Moving Forward

Post by Journeyman on Thu Feb 07, 2013 1:06 pm

Good stuff TMK, I didn't know you were still doing the keg lifting!
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Thu Feb 07, 2013 11:38 pm

Dave.cyco wrote:Wholly cow! That's what I call momentum! I've got to buy another neck harness!

Cheesedog wrote:
TheMasterKey wrote:

-Neck harness w/20lbs
255 reps total.
3 sets of 85.

Wait, what? 255 REPS!?

Hardcore man!

I mentioned this a while back on BWC, but I'm following advice I read from Mike Bruce on the RossTraining forum.

He recommends working up to 3 sets of 100, then upping the weight.

[You must be registered and logged in to see this link.]

Journeyman wrote:Good stuff TMK, I didn't know you were still doing the keg lifting!

Of course. There's still work to be done. :twisted:
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Thu Feb 07, 2013 11:51 pm

2-7-13

Night
warmups

-5 min exercise bike

-Snatch w/75lb dumbbell
17 reps ea done. -- +1 rep improvement
Broken down as: 4, 4, 4, 4, then later on 1. Story below.

-Farmer's walk w/75lb dumbbells
x2

-5 min exercise bike

stretching

Total numbers on bike:
Distance = 2.74 miles
Calories burnt = 100 calories (had to hustle at the end to make it 100cal)

For whatever reason, I thought I had to reach 16 reps on the snatch. Unfortunately, that was actually the amount I did LAST time. And I didn't realize that until I got on here to log my finished workout. So I had to go BACK into the basement and bang out a single with each arm to make it 17 reps total. I put in too much time and effort today to be matching past performances.

On the farmer's walks, I did one LESS set than last time, but walked FURTHER overall. With a heavy enough weight and enough time, it really is an incredible exercise.

--workout #2 done for the week.

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Re: TMK 2013 - Keep Moving Forward

Post by Journeyman on Fri Feb 08, 2013 12:19 am

Mike's the man, he basically taught me personally (well, somewhat) how to deadlift.
Did you get his 'total neck training' package? If so is it good? Cause I'd like to get it but he does put a ton of free info out on youtube regarding neck training and I'd like to have something new if I pick it up....
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Re: TMK 2013 - Keep Moving Forward

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