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Bustin' Up The China Shop

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Bustin' Up The China Shop

Post by Brahma Bill on Fri May 24, 2013 8:46 pm

New Attitude - New Log

For those who don't care about the Psycho/Social aspects here's tonights work

Warmup - 8 Tabata rounds Jump rope, Joint circles and static stretching (about 7 min. worth) 10 Spins, 10 Power cleans, 10 squats, 10 Pushup. This is the same warmup I always do. Henceforth I'll just type WU.

Ross' No Excuses

Burpees
H rows
Squats
Pushups
AMRAP for :60, :45, :30,:15

Isometrics - worked through my chin up sticking points, three :15 sec. holds at each point through the ROM. One Greenchair with med ball overhead held for :37, boxer neck exercise - just one set of :15 for all four.

Stretch and knee mobility

So here's the deal. Ran a little time study on myself (something I did fairly regularly in my corporate days) and discovered I'd been conning myself about how much time I actually use productively. I'm still keeping my same goals for this year (pullups and shoulder a 150# SB 50 times in 20 minutes) I'm just going back to what worked for me before, Ross' 50 day template from "Never Gymless" and CONSISTENCY as my main focus. On the strength day I'll still do the squats, shouldering and heavy carries that have been working so well for me. The extra conditioning work should help to melt off the last of this gut I picked up in the last few months.
I'm keeping a food log for a week starting tomorrow to help ferret out whatever lies I've been telling myself there. It's time to quit whining, quit slacking and get Moving! I appreciate your support as always, Onwards!
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Re: Bustin' Up The China Shop

Post by Dave on Sat May 25, 2013 12:37 am

Good call Bill, nobody likes a whining giant. ;)

But seriously, good workout today and looking forward to seeing your progress pile up as a result of your new focus. :up:
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Re: Bustin' Up The China Shop

Post by CheesedogTheFirst on Sat May 25, 2013 3:00 am

Lovin' the new name and 'tude.

Go bust some stuff Bill!
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Re: Bustin' Up The China Shop

Post by Rix on Sat May 25, 2013 7:10 am

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Re: Bustin' Up The China Shop

Post by Brahma Bill on Sat May 25, 2013 9:33 am

Thanks fellas!
The big surprise yesterday was the Burpees. I got 9 in the first minute. As you may recall, I was still fighting to do 50 in 5 minutes (PR was 50 in 5:04) when we were all consumed with Burpee madness a couple of years ago. I'm excited about getting my wind back up and bustin' up that PR.
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Re: Bustin' Up The China Shop

Post by alexander_a on Sat May 25, 2013 10:03 am

That Ross template is great, i will check in here often to see how you do the workouts!

Smart move working the sticking points in the chinup!

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Re: Bustin' Up The China Shop

Post by Brahma Bill on Sat May 25, 2013 9:37 pm

alexander_a wrote:That Ross template is great, i will check in here often to see how you do the workouts!

Smart move working the sticking points in the chinup!

Thanks for stopping by Alexander.

WU
2x2 Neg. Chins

3x5 Bearhug breathing squats 82# SB

3 rounds
5 Modified Ring Dips
10 H rows (knees bent)
5 Thrusters-40# B Bag

400 yard back carry 110# bag

Stretch
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Re: Bustin' Up The China Shop

Post by T-M-D on Sun May 26, 2013 5:00 am

Bill, great stuff. You've always had a great attitude. You've made some great progress and I hope you carry on making the same progress you've been making. I will keep be keeping up with your log even if it's not obvious that I am around!

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Re: Bustin' Up The China Shop

Post by itlives on Mon May 27, 2013 12:52 pm

Same here Bill. The name (of the thread) caught my attention.
And I will say that your attitude has been more focused as of late.
Keep up the good work and I'll keep an eye on your progress!
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Mon May 27, 2013 7:37 pm

Thank fellas! you both hit the nail on the head. I asked myself the $64,000.00 question "are you making progress?" and didn't much like the answer.
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Wed May 29, 2013 8:45 pm

WU

4 rounds

60 rope turns
6 Pushups
12 Squats
50 yard sprint
50 yard backwards run

Isometrics
Sticking points and boxer neck exercises (2 times this time)

Stretch

Back Tweaked last time so I'm subbing the Jump rope for burpees. It finally turned warm here so I pretty much just slogged through it. The heat took it out of me yesterday so I was sure to stay hydrated today so I could train tonight.
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Re: Bustin' Up The China Shop

Post by itlives on Wed May 29, 2013 8:50 pm

Good call on the subbing! Good workout... I've been thinking about this for awhile. It's always a weekend "do by myself" one. BUT, I think I have one guy that will do it with me this year!
My version-
6 pull-ups
12 burpees
24 push-ups
36 squats
100 m run
walk back
X 4
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Wed May 29, 2013 9:55 pm

itlives wrote:Good call on the subbing! Good workout... I've been thinking about this for awhile. It's always a weekend "do by myself" one. BUT, I think I have one guy that will do it with me this year!
My version-
6 pull-ups
12 burpees
24 push-ups
36 squats
100 m run
walk back
X 4

I haven't seen you do that one in a while. Let us know what he thinks about it
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Re: Bustin' Up The China Shop

Post by itlives on Wed May 29, 2013 10:31 pm

The hardest part is hitting the push-ups right after the Burpees! I had to break them into sets last time... :no:
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Re: Bustin' Up The China Shop

Post by Dave on Wed May 29, 2013 11:38 pm

Bill I just noticed the Vlasov quote in your sig. Pretty intense!
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Thu May 30, 2013 8:05 am

itlives wrote:The hardest part is hitting the push-ups right after the Burpees! I had to break them into sets last time... :no:
Yeah, I'm pretty ticked about having to sub for the Burpees.
Dave.cyco wrote:Bill I just noticed the Vlasov quote in your sig. Pretty intense!
I got a kick out of it :D
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Re: Bustin' Up The China Shop

Post by GreekPT on Thu May 30, 2013 12:09 pm

Hey Bill good to see you plugging along. You might try something like 7ish burpees/minute and do that for many minutes (>5) to help get you ready for the 50 in sub 5:00. Sub-maximal but sustained effort. Just a thought, maybe Jman will stop by and confirm this method or blow me right out of the water with my foolish talk, one way or the other!

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Re: Bustin' Up The China Shop

Post by Dave on Thu May 30, 2013 2:45 pm

It's definitely a good plan if you ask me.
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Thu May 30, 2013 10:02 pm

Should I decide to get Gung Ho about Burpees again, I'll definitely take your advice. You've never steered me wrong before.

WU

4x1 Negative chin-ups

5 rounds
110# Sandbag Shouldering 3,2,4,2,4
5 Atlas Pushup
10 Russian Twists 20# med ball

2x50 yard OH carry 80# sandbag

The shouldering was supposed to be 4 reps each round. I got ticked off in rounds 3 and 5 and used the "get it up anyway anyhow" method instead of popping it up nice and smooth like I usually do.
I pre fried my posterior chain yesterday lugging some heavy stuff around at work.
Atlas pushups were great through all five rounds. So I'm back to were I was in Nov.
First time to do the OH carry with the 80#. Felt like a stud when it was all said and done.



Last edited by Dave.cyco on Thu May 30, 2013 11:26 pm; edited 3 times in total (Reason for editing : edited instead of quoted, sorry Bill...)
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Re: Bustin' Up The China Shop

Post by Dave on Thu May 30, 2013 11:25 pm

Whoops should have quoted, but edited instead, but don't worry, I fixed it:

Brahma Bill wrote:I got ticked off in rounds 3 and 5 and used the "get it up anyway anyhow" method instead of popping it up nice and smooth like I usually do.
I pre fried my posterior chain yesterday lugging some heavy stuff around at work.

Sounds to me like a pretty darn good excuse for the "anyhow" sandbag shouldering!
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Sat Jun 01, 2013 8:46 pm

WU

5 rounds
10 med ball woodchoppers
10 med ball slams
100 rope turns

Isometrics

Stretch

Sweaty and gassed!
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Wed Jun 05, 2013 7:29 am

Yesterday evening

WU

3x1 Neg Chins

3x5 Bearhug Breathing Squats

3 rounds
5 Modified Ring Dips
10 H Rows
5 Thrusters
5 KRO

200 yard back carry 110# sand bag

Last time I did the squats I caught myself resting at the bottom on the last set. I made sure to keep moving last night.
Went out and bought an Ab wheel. First time to do the KROs.
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Re: Bustin' Up The China Shop

Post by Dave on Wed Jun 05, 2013 9:13 am

Ooh excellent! And "resting" (aka pausing) at the bottom of a squat is a good training tool to improve your squat (as Jman recently mentioned in my log)!
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Wed Jun 05, 2013 7:57 pm

Dave wrote:Ooh excellent! And "resting" (aka pausing) at the bottom of a squat is a good training tool to improve your squat (as Jman recently mentioned in my log)!
That's good to know. If I'm not careful though, I'll just hang out down there all relaxed and comfy.

5 round
400 meter run
20 med ball slams
25:01

Stretch

Short on time so I didn't warm up. Just slapped some sneakers on my feet and went for it.
When I did this one last August my time was 28:32 so I suppose I'm showing some improvement.
Really feeling like I've got some momentum going and the fire back in my belly.
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Re: Bustin' Up The China Shop

Post by itlives on Wed Jun 05, 2013 9:35 pm

Who wants the Eye of the Tiger when you've got the Belly of the Bull!
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Wed Jun 05, 2013 10:28 pm

itlives wrote:Who wants the Eye of the Tiger when you've got the Belly of the Bull!
That's what I'm trying to get rid of! :roflol2:
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Re: Bustin' Up The China Shop

Post by Dave on Wed Jun 05, 2013 11:33 pm

Keep tension while you're down there Bill. No slacking. :naughty:
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Sun Jun 09, 2013 9:35 pm

WU

5x1 Neg chins

3 rounds
4 SB shouldering 110#
5 Atlas Pushups
10 Russian Twists 20# med ball
5 KRO

2x 50 yard OHC 80# SB

Stretch
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Re: Bustin' Up The China Shop

Post by Dave on Mon Jun 10, 2013 12:03 am

Another good session!
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Fri Jun 21, 2013 6:52 pm

Dave wrote:Another good session!

More to come soon!
We've been super busy so no energy to train lately. But I haven't been wrecked by the increased workload which is why I started training in the first place.
This is me and Lucille (my hammer) getting it done today

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Re: Bustin' Up The China Shop

Post by Dave on Sat Jun 22, 2013 2:24 am

You look like you're 35 years old!
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Sat Jun 22, 2013 8:41 pm

Dave wrote:You look like you're 35 years old!

Thanks, I owe it all to Clean living and Physical culture :roflol2:

8 Tabata Rounds of each
Jump rope
Sledge Hammer strikes
B Bag Spins
Thrusters with B Bag

1 min rest between rounds

Isometrics - chin up sticking points and boxer neck exercises

Stretch
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Re: Bustin' Up The China Shop

Post by CheesedogTheFirst on Sat Jun 22, 2013 9:09 pm

Dave wrote:You look like you're 35 years old!

 I was going to say the same thing!
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Re: Bustin' Up The China Shop

Post by GreekPT on Sat Jun 22, 2013 9:54 pm

Lucille's ummm shank, er, handle thingy...is bigger than your helper's quads, just sayin.

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Re: Bustin' Up The China Shop

Post by Brahma Bill on Sat Jun 22, 2013 10:16 pm

GreekPT wrote:Lucille's ummm shank, er, handle thingy...is bigger than your helper's quads, just sayin.

Lucille's a 23oz framer. I think she weighs more than he does too :D
That's what the beer and cigarettes diet will do for you!
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Mon Jun 24, 2013 9:50 pm

Stretch, joint circles

5x1 Neg Chinups

1X5 BH Breathing Squats 82# bag
BH Breathing Squats 110# bag 1,3
2x5 BH Breathing Squats

3 Rounds

5 Modified Ring Dips
10 H Rows
5 KRO

2x50 yd OH carry 82# bag 

Stretch

Skipped the WU, it was 90+ and I spent the day putting a roof up so I figured I was warm enough already.
Wanted to see where I was at on the squats so I thought I'd try the 110# bag. Got one rep, which pissed me off so I took a couple of minutes and visualized the next set and got 3.
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Re: Bustin' Up The China Shop

Post by itlives on Mon Jun 24, 2013 11:02 pm

So it's hot up there, too!

Good work, Bill
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Tue Jun 25, 2013 9:57 pm

itlives wrote:So it's hot up there, too!

Good work, Bill

Thanks Mike!
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Tue Jun 25, 2013 10:02 pm

Just wanted to show off a little. Here's the shed we were starting in the other pic. Turned out nice, just needs shingles and paint

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Re: Bustin' Up The China Shop

Post by Dave on Tue Jun 25, 2013 11:49 pm

:up:
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Re: Bustin' Up The China Shop

Post by CheesedogTheFirst on Wed Jun 26, 2013 2:35 am

I've lived in apartments that weren't as nice as your shed!
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Wed Jun 26, 2013 7:21 am

Cheesedog wrote:I've lived in apartments that weren't as nice as your shed!
Nor as big. This thing is 12x16. It's not mine, we built it for a customer.
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Re: Bustin' Up The China Shop

Post by itlives on Wed Jun 26, 2013 2:46 pm

Yeah, you being the builder, you probably have a Sears 8 X 10 metal shed :lol!:
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Wed Jun 26, 2013 5:10 pm

itlives wrote:Yeah, you being the builder, you probably have a Sears 8 X 10 metal shed :lol!:
You hit that one right on the head.
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Wed Jun 26, 2013 7:58 pm

5 rounds
400 meter run
20 med ball slams

Isometrics

Stretch

Stopped to talk to a neighbor for a couple of minutes between rounds 4 and 5 so the time was lousy.
Gassed and sweaty.
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Re: Bustin' Up The China Shop

Post by itlives on Wed Jun 26, 2013 8:30 pm

Forgot to tell ya, that's a really nice shed!

Sometimes, I'm grateful for a talkative neighbor (for a needed break :mrgreen:)

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Re: Bustin' Up The China Shop

Post by Dave on Wed Jun 26, 2013 11:17 pm

Brahma Bill wrote:
itlives wrote:Yeah, you being the builder, you probably have a Sears 8 X 10 metal shed :lol!:
You hit that one right on the head.

You're a poet and you didn't... have the knowledge of such.  :mrgreen:

itlives wrote:Forgot to tell ya, that's a really nice shed!

Indeed!
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Tue Jul 02, 2013 9:47 pm

Forced indoors due to weather.

WU
3 rounds

5- Sandbag Complex - BH squat, Shoulder l, Shoulder R, BH Good Morning, Bent over row
Pushups 10,7,8

3 rounds
5 KRO
5 Leg lifts (3 ct)
20 Chinnies (l/r=1)

Stretch

Used the 80# bag, it's full of rubber mulch so it's the only one allowed inside. Wore the flak vest for rounds 2 and 3 of the pushups
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Brahma Bill
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Re: Bustin' Up The China Shop

Post by Brahma Bill on Wed Jul 03, 2013 7:13 pm

WU

8 Tabata rounds with 12# Sledgehammer 87 strikes switched hands each round

5 rounds
100 rope turns
20 sledgehammer strikes 10l 10r
10 lateral jumps over Med ball

Isometrics

Stretch

Gassed and sweaty (we should have a smiley that drips sweat, if there is such a thing).
The lateral jumps made the rope turns real interesting on round five. My sweaty paws made the sledge strikes extra fun too.
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Re: Bustin' Up The China Shop

Post by itlives on Wed Jul 03, 2013 7:20 pm

:whew: 

Nice one , Bill. Do you hit a tire? Sometimes, I just jump into and out of the tire. If you hit it with your foot, you won't roll off it like a med ball.
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Re: Bustin' Up The China Shop

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