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TMK 2012 - Respect the Process

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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Sat Dec 01, 2012 9:23 pm

12-1-12

Night
-10 min exercise bike

-Snatch w/80lb dumbbell - 1 rep ea
x3
-Snatch w/70lb dumbbell - 7 reps ea

-Clean + jerk w/70lb dumbbell - 1 rep ea
Just testing this out.

-Shoulder 60lb bag for 5 min - max reps

-Farmer's walk w/80lb dumbbells
x2
First round = 0:39. Second round = pressed wrong button on stopwatch Great emoticons over here!

-3 min exercise bike
Going hard. Went 1.07 miles.
Had to switch it up, I was getting burnt out on the 10 min sets.

-Neck harness w/20lbs
90 reps total.
Done as 70, 20.

-Band rows - 55 reps
-Band curlz - 55 reps

---------------------------
I'm gonna have to get two 2.5lb plates so that I can take my dumbbell from 70lbs to 75lbs. Jumping up to 80lbs is doable, but I don't want to be working singles. And it's hard to make progress when you don't even want to do the work.

It's a shame that BWC fell apart, but the new site looks good.

--workout #2 done for the week
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Re: TMK 2012 - Respect the Process

Post by Brahma Bill on Sun Dec 02, 2012 8:37 am

Nice work as usual TMK. Good to see you here.
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Re: TMK 2012 - Respect the Process

Post by Cesar on Sun Dec 02, 2012 12:50 pm

TMK...subbed...good work
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Tue Dec 04, 2012 2:27 am

Brahma Bill wrote:Nice work as usual TMK. Good to see you here.

inka_warrior wrote:TMK...subbed...good work

Thanks!
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Tue Dec 04, 2012 2:31 am

12-3-12

Night
warmups

-3 min exercise bike

-3 min shadowboxing

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

-3 min shadowboxing

-3 min exercise bike

-Neck harness w/20lbs
100 reps total.
34, 33, 33.
------------------------------------------
To Dave and Josh - thanks for your reply to my pulling question on BWC. I've added in a high rep set of towel thrown over pullup bar horizontal rows in the mornings.
------------------------------------------
--workout #1 done for the week.


Last edited by TheMasterKey on Wed Dec 05, 2012 2:47 am; edited 1 time in total (Reason for editing : wrong date)
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Re: TMK 2012 - Respect the Process

Post by Brahma Bill on Tue Dec 04, 2012 8:51 am

I'll bet you were gassed after that one!
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Re: TMK 2012 - Respect the Process

Post by Cesar on Tue Dec 04, 2012 9:47 am

Brahma Bill wrote:I'll bet you were gassed after that one!

Yeah I would be...awesome work...that's a nice circuit...
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Wed Dec 05, 2012 2:46 am

Brahma Bill wrote:I'll bet you were gassed after that one!

inka_warrior wrote:
Brahma Bill wrote:I'll bet you were gassed after that one!

Yeah I would be...awesome work...that's a nice circuit...

That circuit is a killer! It's truly as hard as you want to make it.
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Wed Dec 05, 2012 2:53 am

12-4-12

Late Night (technically 12-5-12)
warmups

-10 min exercise bike

-Shoulder keg w/7 gallons of water
21 reps each side done in 10:14. -- +1 rep improvement

rest 5 min

-HSPU on cinderblocks for 10 min
9 reps.

rest 3 min

-Keg carry for time = 1:27.

-Shrugs w/80lb dumbbells
42 reps total.
3 sets of 14.

-Keg pushups for 3 min
64 reps done.

-10 min exercise bike


Total numbers on bike:
Distance = 5.47 miles
Calories burnt = 201 calories

After the keg, I felt really weak. Numbers went down in every category except keg and shrugs. Probably tired still from yesterday, also ate complete $hit today, etc. And it took alot of willpower to finish out that last 10 mins on the bike. I'm happy that I pushed myself to get in this workout though and with the improvements on the keg.

--workout #2 done for the week.
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Re: TMK 2012 - Respect the Process

Post by Brahma Bill on Wed Dec 05, 2012 10:41 am

Nice job on the plus one with the keg. I'm shouldering tonight and hope to go up as well. Last week I didn't even come close. Anything that wipes you out like that has to be doing some good. :twisted:
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Re: TMK 2012 - Respect the Process

Post by CheesedogTheFirst on Thu Dec 06, 2012 1:32 am

Good stuff! Makes me want to get a keg. :idea2:
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Re: TMK 2012 - Respect the Process

Post by Rastaman on Thu Dec 06, 2012 7:23 am

"HSPU on cinderblocks for 10 min
9 reps. "
Nice work!
I'm still working on a full ROM.
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Re: TMK 2012 - Respect the Process

Post by GreekPT on Sat Dec 08, 2012 12:44 pm

Subbing here too TMK - on those HSPU's are you upside down the whole time or are you doing 1 rep, resting, then kicking up for another rep?

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Re: TMK 2012 - Respect the Process

Post by Dave on Sat Dec 08, 2012 3:22 pm

Upside down the whole time would be serious b@d@ssery
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Re: TMK 2012 - Respect the Process

Post by itlives on Sat Dec 08, 2012 3:40 pm

Hey TMK, I sent you a PM on BWC. I didn't see your log here -guess I'd better check better!
Glad your here!!

PS- Let me know if you get the PM. If that part of BWC is still working we can invite more peeps!
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Re: TMK 2012 - Respect the Process

Post by Rastaman on Sat Dec 08, 2012 5:43 pm

GreekPT wrote:Subbing here too TMK - on those HSPU's are you upside down the whole time or are you doing 1 rep, resting, then kicking up for another rep?

Forgetting the HSPU aspect, a 10 minute handstand would be impressive!
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Sat Dec 08, 2012 9:13 pm

Brahma Bill wrote:Nice job on the plus one with the keg. I'm shouldering tonight and hope to go up as well. Last week I didn't even come close. Anything that wipes you out like that has to be doing some good. :twisted:

Thanks, it was a hard earned +1.

Cheesedog wrote:Good stuff! Makes me want to get a keg. :idea2:

Highly Recommended! :twisted:

Rastaman wrote:"HSPU on cinderblocks for 10 min
9 reps. "
Nice work!
I'm still working on a full ROM.

I worked on higher volume against the wall HSPU (head to floor). From that, I was able to do 1 rep on cinderblocks to start. The extra ROM makes a BIG difference.

GreekPT wrote:Subbing here too TMK - on those HSPU's are you upside down the whole time or are you doing 1 rep, resting, then kicking up for another rep?

Dave.cyco wrote:Upside down the whole time would be serious b@d@ssery

Rastaman wrote:
GreekPT wrote:Subbing here too TMK - on those HSPU's are you upside down the whole time or are you doing 1 rep, resting, then kicking up for another rep?

Forgetting the HSPU aspect, a 10 minute handstand would be impressive!

Yea, 10 min upside down would be some circus $hit. :lol: I'm nowhere near that.

Greek- That was done as all singles. But most consecutive reps on cinderblocks I've done is 3.


itlives wrote:Hey TMK, I sent you a PM on BWC. I didn't see your log here -guess I'd better check better!
Glad your here!!

PS- Let me know if you get the PM. If that part of BWC is still working we can invite more peeps!

I gave up on BWC, so I hadn't seen it. Thanks for stopping in.

And yes I checked and the PMs are still working over there.
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Sat Dec 08, 2012 9:24 pm

12-8-12

Night
warmups

-3 min exercise bike
right into...

-2 min fast pace on bike
-90s recovery pace " "
x4
right into...

-10s sprint pace on bike
-20s recovery pace " "
x4

8 min rest (should have set the weights up ahead of time...)

-Clean + jerk w/40lb dumbbells for 10 min
41 reps done.
Broken down as: 11, six sets of 4, then 6.

-Neck harness w/20lbs
120 reps done.
3 sets of 40.

-HSPU hold on cinderblocks - 30s
-Bridge - 30s

Figured I'd give the HSPU hold a try, but it felt like food was gonna come up.
That said, I just can't get into static holds. *shrug*

Good workout.

--workout #3 done for the week.





Last edited by TheMasterKey on Sun Dec 09, 2012 5:04 am; edited 2 times in total (Reason for editing : sprint)
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Re: TMK 2012 - Respect the Process

Post by Dave on Sun Dec 09, 2012 3:57 am

TheMasterKey wrote:Figured I'd give the HSPU hold a try, but it felt like food was gonna come up.

Never a good feeling when you're upside down!

That said, I just can't get into static holds. :shrug:

Well it's not like you need them.
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Re: TMK 2012 - Respect the Process

Post by Rastaman on Sun Dec 09, 2012 7:09 am

Yeah the extra ROM HSPU makes a big difference.

How much has working on the Full HSPU increased your HeSPU max?

Did you work full ROM negatives, or just progressively increase range of motion?
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Sun Dec 09, 2012 8:10 pm

Dave.cyco wrote:
TheMasterKey wrote:Figured I'd give the HSPU hold a try, but it felt like food was gonna come up.

Never a good feeling when you're upside down!

Definetly not!

Rastaman wrote:Yeah the extra ROM HSPU makes a big difference.

How much has working on the Full HSPU increased your HeSPU max?

Did you work full ROM negatives, or just progressively increase range of motion?

I haven't tried a max of HeSPU since moving to the cinderblocks. Before that, I believe it was 10 reps.

My highest volume PR on HeSPU was 110 reps. Done over maybe an hour or so as 10, 10, 9, 9, ...etc down to 1, 1.

From there, I started doing HeSPU on my fists to increase the ROM.

And when I eventually bought cinderblocks, I was able to do 1 rep from the start.







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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Sun Dec 09, 2012 8:17 pm

12-9-12

Night
warmups

-5 min exercise bike

-Snatch w/75lb dumbbell
7 reps ea done.
Broken down as: 3, 2, 2.

-Farmer's walk w/60lb dumbbells for 5 min
Planned for 10 min, but it was too much.
Broke this down into several sets.

-5 min exercise bike

Total numbers on bike:
Distance = 2.98 miles
Calories burnt = 109 calories


Bought some 2.5lb + 5lb plates today, which enabled me to work with 75lbs. My legs and upper body are still feeling it from yesterday, but once fresh, I'm confident I'll be putting up higher numbers.

And FINALLY got in 4 workouts again!!! 8)

--workout #4 done for the week. 32 weeks success.
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Re: TMK 2012 - Respect the Process

Post by amit_shah25 on Sun Dec 09, 2012 10:19 pm

5 min. with 60 lbs is evil ! Forearm's gotta luv it. O, and ofcourse, legs, core and shoulders too !

That is an awsome looking workout !
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Re: TMK 2012 - Respect the Process

Post by CheesedogTheFirst on Sun Dec 09, 2012 11:21 pm

75# snatches! Nice :hifive:
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Thu Dec 13, 2012 2:41 am

amit_shah25 wrote:5 min. with 60 lbs is evil ! Forearm's gotta luv it. O, and ofcourse, legs, core and shoulders too !

That is an awsome looking workout !

My forearms were cartoonish after those.

Cheesedog wrote:75# snatches! Nice :hifive:

Yep, steadily climbing.

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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Thu Dec 13, 2012 2:47 am

12-12-12

Very Late Night (technically 12-13-12)
warmups

-5 min exercise bike
Had to stop afer this for 10 min or so.
Then basically restarted...

-5 min exercise bike

-Burpees 30s
-Jumping Jacks 30s
-High knees/press 30s
-Shadowboxing 30s
x5
^^^^Marked improvement in my conditioning/pace here.

-5 min exercise bike

-Shrugs w/60lb dumbbells for 5 min
Rest/put down when needed.
85 reps done.


--workout #1 done for the week.
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Fri Dec 14, 2012 5:22 pm

12-14-12

Morning
warmups

-10 min exercise bike

-Shoulder keg w/7 gallons of water
25 reps each side done in 14:26. -- +4 reps improvement
Moved slower than last time, but did more reps.
Next time, going up to 8 gallons.

rest 5 min

-HSPU on cinderblocks for 10 min
12 reps done.
New PR.

rest 3 min

-Keg carry for time = 3:07.

-Neck harness w/20lbs
150 reps done.
3 sets of 50.

-Keg pushups for 3 min
75 reps done, technically in 3:08.

-10 min exercise bike

-Band rows - 55 reps

stretching


Total numbers on bike:
Distance = 5.76 miles
Calories burnt = 211 calories

Very good workout.

--workout #2 done for the week.
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Re: TMK 2012 - Respect the Process

Post by itlives on Fri Dec 14, 2012 5:59 pm

I miss my keg work :|
I'll get back to it after the swings challenge.

Good work on your part!
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Re: TMK 2012 - Respect the Process

Post by Rastaman on Fri Dec 14, 2012 6:49 pm

HSPU 12 reps 10 minutes ! :mrgreen:

Good strength/endurance. That's not much rest between reps!

It's normally taking me 2-3 minutes to recover between HSPU + 8.5" reps.

What's your goal with these or are you just looking at increasing your max consecutive reps?
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Re: TMK 2012 - Respect the Process

Post by Brahma Bill on Fri Dec 14, 2012 7:20 pm

TheMasterKey wrote:12-14-12


-Shoulder keg w/7 gallons of water
25 reps each side done in 14:26. -- +4 reps improvement
Moved slower than last time, but did more reps.
Next time, going up to 8 gallons.


That's awesome! Nice work!
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Sat Dec 15, 2012 4:34 pm

itlives wrote:I miss my keg work :|
I'll get back to it after the swings challenge.

Good work on your part!

I think the swings might have a good carryover to the keg work.

Rastaman wrote:HSPU 12 reps 10 minutes ! :mrgreen:

Good strength/endurance. That's not much rest between reps!

It's normally taking me 2-3 minutes to recover between HSPU + 8.5" reps.

What's your goal with these or are you just looking at increasing your max consecutive reps?

I've got a few loose goals here, but the main one is to do a HSPU between two chairs.

I think I MIGHT be able to get one currently. We'll find out next time...

Brahma Bill wrote:
TheMasterKey wrote:12-14-12


-Shoulder keg w/7 gallons of water
25 reps each side done in 14:26. -- +4 reps improvement
Moved slower than last time, but did more reps.
Next time, going up to 8 gallons.


That's awesome! Nice work!

Thanks Bill!
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Sat Dec 15, 2012 4:36 pm

12-15-12

Afternoon
warmups

-3 min exercise bike
right into...

-1 min fast pace on bike
-1 min recovery pace " "
x6
right into...

-10s sprint pace on bike
-20s recovery pace " "
x5
right into...

-3 min exercise bike

-Farmer's walk w/60lb dumbbells

stretching

Short on time today.

--workout #3 done for the week.
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Sun Dec 16, 2012 10:28 pm

12-16-12

Night
warmups

-5 min exercise bike

-Snatch w/75lb dumbbell
9 reps ea done. -- +2 reps improvement
Broken down as: 3, 3, 3.

-Shrugs w/80lb dumbbells
45 reps done.
3 sets of 15.

-5 min exercise bike

Total numbers on bike:
Distance = 2.64 miles
Calories burnt = 97 calories
(slow on the bike today)

--workout #4 done for the week. 33 weeks success.
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Re: TMK 2012 - Respect the Process

Post by CheesedogTheFirst on Mon Dec 17, 2012 1:56 am


"I think the swings might have a good carryover to the keg work."

Swings have a good carryover with just about everything, seriously!

Good workouts lately TMK. :up:
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Re: TMK 2012 - Respect the Process

Post by itlives on Mon Dec 17, 2012 11:54 am

TMK- have you weighed your keg? Mine is 80 lb.s
You're snatching a 75 lb. db -that's very impressive to me!
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Mon Dec 17, 2012 5:45 pm

Cheesedog wrote:
"I think the swings might have a good carryover to the keg work."

Swings have a good carryover with just about everything, seriously!

Good workouts lately TMK. :up:

Thanks Cheese!

itlives wrote:TMK- have you weighed your keg? Mine is 80 lb.s
You're snatching a 75 lb. db -that's very impressive to me!

Haven't weighed it. Next time, I will.

And thanks!
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Mon Dec 17, 2012 5:48 pm

12-17-12

Afternoon
warmups

-Burpees 30s
-Jumping Jacks 30s
-Split Jumps 30s
-Burpees 30s
-Jumping Jacks 30s
-Mountain Climbers 30s
-rest 30s
x5

---------------
My body is saying it might be time for a back off week. Either this week or next. I'm gonna take a day or two off and see how I feel...

--workout #1 done for the week.
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Sun Dec 23, 2012 3:05 am

12-22-12

Night

-Rows w/towel thrown over pullup bar
200 reps done.
Broken down as: 40, 40, 50, 20.


Last edited by TheMasterKey on Tue Dec 25, 2012 2:24 am; edited 1 time in total (Reason for editing : butchered the date)
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Sun Dec 23, 2012 7:46 pm

12-23-12

Afternoon
warmups

-5 pullups
-10 pushups
-15 squats
x5

Easy pace, starting a new set every 2 min.

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Re: TMK 2012 - Respect the Process

Post by Dave on Sun Dec 23, 2012 7:59 pm

You can do 50 straight horizontal rows!? With a TOWEL GRIP!?!
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Sun Dec 23, 2012 10:11 pm

Dave.cyco wrote:You can do 50 straight horizontal rows!? With a TOWEL GRIP!?!

No, I can't lol. These are with feet on the ground right under the pullup bar. The rows are similar to a 45 degree angle.
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Tue Dec 25, 2012 2:23 am

12-24-12

Night
warmups

-10 min exercise bike

-Shoulder keg w/8 gallons of water
10 reps each side done in 9:37.
Easing my way into this heavier weight.
And 8 gallons is officially past the half way point.

rest 5 min

-HSPU on cinderblocks for 10 min
7 reps done.
Details at bottom of post...

rest 3 min

-Keg carry for time = 1:23.

-Neck harness w/20lbs
180 reps done.
3 sets of 60.

-Keg pushups - 80 reps
Done in 3:54.

-10 min exercise bike

-Band rows - 100 reps

stretching

Total numbers on bike:
Distance = 5.41 miles
Calories burnt = 198 calories


--workout #1 done for the week.
---------------
TheMasterKey wrote:I've got a few loose goals here, but the main one is to do a HSPU between two chairs.

I think I MIGHT be able to get one currently. We'll find out next time...

Gave this a try today and started the 10 min HSPU block with an attempt at a full ROM rep. Setup two chairs, kicked into handstand, dropped down in a negative until my shoulders were level with my hands, then pushed and got about 75% of the way up... and couldn't budge any further.

From there, I was kinda wiped out and went back to cinderblock depth.

Once I can get 20-25 reps total on the cinderblocks, I'm pretty confident I'll be able to get a full ROM rep.

itlives wrote:TMK- have you weighed your keg? Mine is 80 lb.s

Weighed it today...
At 7 gallons of water = 92lbs.
At 8 gallons of water = 100lbs.

My weight = 168lbs.

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Re: TMK 2012 - Respect the Process

Post by Rastaman on Tue Dec 25, 2012 3:45 am

Merry Christmas TMK.

What depth are you working on the cinder blocks? and what range is a Full ROM rep for you?

Cheers Chris
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Wed Dec 26, 2012 12:39 am

Rastaman wrote:Merry Christmas TMK.

What depth are you working on the cinder blocks? and what range is a Full ROM rep for you?

Cheers Chris

The depth of the cinderblocks is 8".

Full ROM would hands on chairs, dropping down until shoulders are level with hands.

And Merry Christmas to you and yours!
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Re: TMK 2012 - Respect the Process

Post by Rastaman on Wed Dec 26, 2012 12:46 am

20-25 reps at 8" and you should easily have a full ROM rep. :)

Look forward to you doing a full rep - you've put in a lot of work.

Cheers Chris



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Re: TMK 2012 - Respect the Process

Post by itlives on Wed Dec 26, 2012 10:01 am

We weigh almost the same but you are "kegging" more than me. I'll get back to it shortly. It hits me like no other toy I have!

When I could do 50 reps in 10 minutes, I would add water. I usually do the 50 in 10 minutes a couple of times before I add water, though.

good work on the HSPU!
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Thu Dec 27, 2012 10:32 pm

Rastaman wrote:20-25 reps at 8" and you should easily have a full ROM rep. :)

Look forward to you doing a full rep - you've put in a lot of work.

Cheers Chris

Thanks Chris, I appreciate that!

itlives wrote:We weigh almost the same but you are "kegging" more than me. I'll get back to it shortly. It hits me like no other toy I have!

When I could do 50 reps in 10 minutes, I would add water. I usually do the 50 in 10 minutes a couple of times before I add water, though.

good work on the HSPU!

I was also doing the 50 reps (25 ea) in 10min, then adding water. Then when I looked back at the program, I saw it advises moving to 20 min sets once the keg is 1/3 - 1/2 full.

As the keg gets heavier, that extra 10 min is gonna help. :lol:



Last edited by TheMasterKey on Sun Dec 30, 2012 6:18 am; edited 1 time in total
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Re: TMK 2012 - Respect the Process

Post by TheMasterKey on Thu Dec 27, 2012 10:36 pm

12-27-12

Night
warmups

-3 min exercise bike
right into...

-30s fast pace on bike
-30s recovery pace " "
x8
right into...

-10s sprint pace on bike
-20s recovery pace " "
x5
right into...

-3 min exercise bike

rest few mins

-44 burpees in 4:15
As many reps as possible for the duration of song. (song posted below)

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

stretching

--workout #2 done for the week.

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Re: TMK 2012 - Respect the Process

Post by rikrock on Fri Dec 28, 2012 10:04 am

TMK Good to see you here too all the quality regulars have found this place. Your workouts still look good too glad you're still after it!

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Re: TMK 2012 - Respect the Process

Post by itlives on Fri Dec 28, 2012 2:49 pm

TheMasterKey wrote:

I was also doing the 50 reps (25 ea) in 10min, then adding water. Then when I looked back at the program, I saw it advises moving to 20 min sets once the keg is 1/3 - 1/2 full.

As the keg gets heavier, that extra 10 min is gonna help. :lol:

I'm glad you looked back at that. I will start up going for twenty minutes. So does that mean go to 100 lifts in twenty minutes before adding water?
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Re: TMK 2012 - Respect the Process

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