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TMK 2013 - Keep Moving Forward

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Re: TMK 2013 - Keep Moving Forward

Post by ccheatum on Sun Dec 01, 2013 11:28 pm

Nice one!
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Mon Dec 02, 2013 8:20 pm

Thanks cc!
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Mon Dec 02, 2013 8:21 pm

12-2-13

Night
-AM Yoga - "Hip Openers"

-Curl w/5lb dumbbell
50 reps ea in one set.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Wed Dec 04, 2013 1:24 am

12-3-13

Morning
-11 pullups

Night
warmups

-Shoulder keg w/10 gallons of water
12 reps each side.
(Best still 17 reps ea in 19 min.)
No PR, but very happy that elbows are feeling good :twisted: 

rest 5 min

-HSPU work for 20 min
HSPU on 1/2 cinderblocks - 18 reps
Broken down as: 3, 2, 1, 3, 2, 1, 1, 2, 1, 2.
(Best still 20 reps.)

rest 5 min

-Keg carry  
(didn't time, still using kitchen timer)

stretching for 10 min

--workout #1 done for the week.


Last edited by TheMasterKey on Wed Dec 04, 2013 5:24 pm; edited 1 time in total (Reason for editing : forgot morning activity)
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Wed Dec 04, 2013 5:26 pm

12-4-13

Afternoon
-AM Yoga - "Standing Poses"

-Exercise bike for 10 min

-10 neutral grip chin-ups

-20 pushups

Total numbers on bike:
Distance = 3.02 miles
Calories burnt = 111 calories
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Re: TMK 2013 - Keep Moving Forward

Post by itlives on Wed Dec 04, 2013 7:34 pm

Hey T! I was looking at my keg last week.... that's as far as I got.:oops: 

I did Rodney Yee Power Yoga this morning. Do you have it? It's pretty good!
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Re: TMK 2013 - Keep Moving Forward

Post by GreekPT on Wed Dec 04, 2013 8:38 pm

Yeah when I ride outdoors, since I have the darn Garmin, I try to get to or maintain a 20mph average - which is a mile in 3:00. Pretty easy to do on the flats, but if you take it easy during the warmup, you're at a huge deficit and have to really hump it to get your average speed back up. And of course hills just kill all your efforts.

What kind of cadence are you spinning at on the ex. bike? Better to ramp up the cadence and slowly turn up the resistance than to have a lower cadence. Your quads fill with lactic acid too fast at a low cadence.

And nice "finisher" after all those deads a lil while back Mr TMK!

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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Fri Dec 06, 2013 12:31 am

itlives wrote:Hey T! I was looking at my keg last week.... that's as far as I got.:oops: 

I did Rodney Yee Power Yoga this morning. Do you have it? It's pretty good!
:lol: 

The "AM Yoga" is by Rodney Yee, but I don't have his Power Yoga one.  

I like Rodney's style.  He keeps the focus on the movements, and not any yoga spirituality stuff.

How long are the Power Yoga workouts?  

The AM Yoga is only 20 mins, which I like.

GreekPT wrote:Yeah when I ride outdoors, since I have the darn Garmin, I try to get to or maintain a 20mph average - which is a mile in 3:00.  Pretty easy to do on the flats, but if you take it easy during the warmup, you're at a huge deficit and have to really hump it to get your average speed back up.   And of course hills just kill all your efforts.

What kind of cadence are you spinning at on the ex. bike?   Better to ramp up the cadence and slowly turn up the resistance than to have a lower cadence.  Your quads fill with lactic acid too fast at a low cadence.

And nice "finisher" after all those deads a lil while back Mr TMK!
20mph pace is definitely tough, and I'd imagine even tougher outdoors.

My cadence is really just trying to keep a steady, fast rhythm of around 70-80% effort.  During the final 30s I'll keep upping the intensity, until the last 10s when it's all out 100%.

This is done on a bike with a fan resistance, so the faster you go, the tougher it is.

With a 3 min fast/sprint distance, do you use a similar approach?
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Re: TMK 2013 - Keep Moving Forward

Post by itlives on Fri Dec 06, 2013 11:59 am

I have the AM yoga, also. I will usually do two of them when I do that DVD. It is by far the one I would keep if I had to choose - luckily, I don't :) .
The DVD with power yoga has three different ones on it. Power, Burn and Athlete. Each one is an hour long. I haven't done the Burn one yet. Probably do it next time.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Dec 08, 2013 2:00 am

itlives wrote:I have the AM yoga, also. I will usually do two of them when I do that DVD. It is by far the one I would keep if I had to choose - luckily, I don't :) .
The DVD with power yoga has three different ones on it. Power, Burn and Athlete. Each one is an hour long. I haven't done the Burn one yet. Probably do it next time.
Yea, I could see doing two for the AM Yoga.  One session is not enough for what I'd consider a workout, but it's still good for mobility/stretching.

On the flip side, at 1hr per session, I'd probably only use the Power Yoga occasionally.

Thanks for the info.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Dec 08, 2013 2:03 am

12-7-13

Night
walk 0.5 miles

-Jog/Run 4 miles

walk 0.5 miles

stretching

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

Post by itlives on Sun Dec 08, 2013 9:42 am

One other thing on both Rodney Yee's and Brian Kest's power yoga's. They really helped my shoulder mobility and getting over the injury I had.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Tue Dec 10, 2013 10:23 pm

itlives wrote:One other thing on both Rodney Yee's and Brian Kest's power yoga's. They really helped my shoulder mobility and getting over the injury I had.

Good stuff.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Tue Dec 10, 2013 10:32 pm

12-10-13

Night
warmups

-Snatch w/90lb dumbbell
3 reps ea total.
Broken down as:  1, 1, then 1 left arm successful, 1 right arm 80% of the way there, but had to use my left arm to help complete the rep.  In other words, it doesn't really count.

Best still 10 reps ea total. Which looking back, seems more like "luck" than the level I'm really at.  Mentally I'm going to use 3 reps as the new "PR", and grind my way back up from here.

-One arm Deadlift w/90lb dumbbell
50 reps ea total.
Broken down as:  5 sets of 10.

-Clean + Jerk w/60lb bag
25 reps total.

-Exercise bike mixed in a little throughout

stretching

Total numbers on bike:
Distance = 2.06 mile
Calories burnt = 75 calories

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

Post by TheMasterKey on Fri Dec 13, 2013 12:12 pm

12-12-13

Afternoon
-AM Yoga - "Twists"
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Fri Dec 20, 2013 1:11 am

12-19-13

Night
warmups

-50 jumping jacks
-10 burpees
-10 pushups
-10 squats
x10

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

Post by itlives on Fri Dec 20, 2013 9:15 am

Nice and simple  :up: 
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sat Dec 21, 2013 3:43 pm

I tried/bought a container of Animal Pak vitamins yesterday, but they ended up giving me stomach problems.  

I'm either going to throw them out, or if someone wants to try their luck, they can have them.

If anyone wants them, send me a PM and they're yours...

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Re: TMK 2013 - Keep Moving Forward

Post by Brahma Bill on Sat Dec 21, 2013 6:25 pm

TheMasterKey wrote:I tried/bought a container of Animal Pak vitamins yesterday, but they ended up giving me stomach problems.  

I'm either going to throw them out, or if someone wants to try their luck, they can have them.

If anyone wants them, send me a PM and they're yours...

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Probably the digestive enzymes and the B-12 (there's an adjustment period if you haven't been taking B-12)
You've got to watch what you take. I take a mulit-pak I get from Costco, except I pull out the Ginsing 'cause it makes me jittery as hell.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sat Dec 21, 2013 9:18 pm

itlives wrote:Nice and simple  :up: 

I needed to break out of inertia, and it got the job done and then some.

Brahma Bill wrote:
TheMasterKey wrote:I tried/bought a container of Animal Pak vitamins yesterday, but they ended up giving me stomach problems.  

I'm either going to throw them out, or if someone wants to try their luck, they can have them.

If anyone wants them, send me a PM and they're yours...

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Probably the digestive enzymes and the B-12 (there's an adjustment period if you haven't been taking B-12)
You've got to watch what you take. I take a mulit-pak I get from Costco, except I pull out the Ginsing 'cause it makes me jittery as hell.

Funny that you mention B-12...

I went looking for a new multivitamin because the skin around my fingernails kept cracking.  Did some searches and it turns out to be linked to a deficiency in B-12.  My generic multi claims to have 100% of the daily supply needed for B-12, but if I miss a single day of taking it, my skin cracks.

Probably should have just bought a bottle of B-12s.  :|
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sat Dec 21, 2013 9:24 pm

12-21-13

Night
warmups


-Shoulder keg w/10 gallons of water
13 reps each side.  (+1 rep from last time)
(Best still 17 reps ea in 19 min.)
Elbows still feeling good.  My arms in general were feeling stong and "well connected".  I've been doing a lot of forearm stretching, which might have helped.

rest 5 min

-HSPU work for 20 min
HSPU on 1/2 cinderblocks - 15 reps
Broken down as: 1, 2, 3, 1, 2, 1, miss, 2, 1, 2.
(Best still 20 reps.)
Got 18 reps last time, but my triceps were a bit sore from the other day's circuit.  
(Not trying to contradict what I said in the shouldering notes  :razz:

rest 5 min

-Keg carry  
(didn't time, still using kitchen timer)

stretching

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

Post by TheMasterKey on Sun Dec 22, 2013 6:25 pm

12-22-13

Afternoon
-AM Yoga - "backbends"
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Thu Dec 26, 2013 11:31 pm

12-26-13

Night
warmups

20 min block of:
-pushups
-squats
-neutral grip chin-ups
-lunges

Rest kept to a minimum.

Nice and simple.

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

Post by Dave on Fri Dec 27, 2013 1:54 am

Simple gets the job done. :up:
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sat Dec 28, 2013 3:46 pm

Exactly.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sat Dec 28, 2013 3:51 pm

12-28-13

Afternoon
warmups

-Snatch
w/90lb dumbbell - 1 left (barely, had to use other arm to make it), 1 right, then 1 rep ea side
w/80lb dumbbell - 5 reps ea side
w/85lb dumbbell - 3 reps ea side
---I'm not warming up properly here, I've got a better plan for next time...

-10 min block of:
Shoulder w/60lb bag - 3 reps ea side
Burpees - 6 reps
---This pushed me to the limits of my conditioning.

-Bear hug carry w/60lb bag for 5 min

walk for 5 min

stretching

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

Post by TheMasterKey on Sat Dec 28, 2013 3:56 pm

Simple Pickup donates $7,000 to breast cancer charity.

Feminists demand donation be refused due to SP's "offensive" material.   :facepalm: 

Here's what SP decided to do with the money...

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Re: TMK 2013 - Keep Moving Forward

Post by Fatman on Sat Dec 28, 2013 7:54 pm

Gotta say, sites/channels like Simple Pickup make me lose faith in humanity. Or at least start hoping for a zombie apocalypse.

There was another one, some guy who called himself the pickup artist or something. Probably made millions. I mean, sure, dumb people need to get fleeced... but wow.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Dec 29, 2013 6:32 am

Haters gonna hate.
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Re: TMK 2013 - Keep Moving Forward

Post by Fatman on Sun Dec 29, 2013 11:35 am

TheMasterKey wrote:Haters gonna hate.

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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Tue Dec 31, 2013 11:19 pm

12-31-2013

Night
warmups

-Shadowboxing 3 min
-rest 30s
x4

-Burpees 30s
-Shadowboxing 30s
-Burpees 30s
-Shadowboxing 30s
-Burpees 30s
-Shadowboxing 30s
-rest 30s
x4

-Exercise bike for 10 min

Total numbers on bike:
Distance = 2.1 miles
Calories burnt = 77 calories

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

Post by TheMasterKey on Tue Dec 31, 2013 11:37 pm

2013 - Year In Review

It's been a good year.

I stuck with my training plan for the whole year.

I accomplished a couple of goals in my personal/business life, which is a HUGE weight off my back.

And along with the inevitable ups and downs, I had a few moments were I truly felt happy.

I'm very optimistic about the coming year.

Of course, that optimism is based on the condition of me working my a$$ off.

On the fitness front, I need to be more consistent.

Fitness has been my "#3" priority, and it will continue to be.  But I can do better.  

Mentally I'm more motivated, but it will still come down to discipline.

On the nutrition front, I've got good habits well in place.  I just want to juice more often.

Thanks to everyone for your contributions to this site and this log.

Happy New Year!
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Re: TMK 2013 - Keep Moving Forward

Post by itlives on Wed Jan 01, 2014 9:41 am

You had a good year. Hope the next is at least as good!
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Re: TMK 2013 - Keep Moving Forward

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