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TMK 2014 - Just Keep Going

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TMK 2014 - Just Keep Going

Post by TheMasterKey on Thu Jan 02, 2014 12:08 am

1-1-14

Night
warmups

-Shoulder keg w/10 gallons of water
19* reps each side in 20 min -- +2 rep improvement -- New PR
(+6 reps from last time)
*The timer went off RIGHT as I was about to lift the right side of the 19th rep, which is the side I finish on.  Let's just say it was 19 reps in 20:14.    :mrgreen: 
I then did +1 rep, so my total volume record is now 20 reps w/10 gallons.  

rest 10 min
(was drained, so I added 5 min here)

-HSPU work for 20 min
HSPU on 1/2 cinderblocks - 17 reps (+2 reps from last time)
Broken down as: 1, 2, 3, 1, 2, 2, 1, 2, 1, 1, 1*.
(Best still 20 reps.)
*The last rep I was falling off the wall on the arm extension.
This was surprisingly good, considering I was pretty drained.

rest 5 min

-Keg carry  
----------------
Things that I think helped today:
-I had a good dinner and a good lunch/pre-workout meal today.
-Good timing on when the workout started relative to when I last ate.
-I watched CT Flether's "So Much More" video yesterday.
-I spent today working toward my goals in my personal/business life.

A good start for the new year.

Now, the grind continues...
----------------

--workout #2 done for the week.
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Re: TMK 2014 - Just Keep Going

Post by Brahma Bill on Thu Jan 02, 2014 7:30 am

Nice job on the PR. Shouldering sure will wear you down.
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Fri Jan 03, 2014 11:45 pm

Thanks Bill, you got that right.
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Fri Jan 03, 2014 11:48 pm

1-3-14

Night
warmups

-5 min exercise bike

Deck of Cards
-100 Squats
-100 Pushups
-100 Neutral Grip Chinups
-100 Lunges
-50 Burpees

-------------------------------------
Hearts = Squats
Diamonds = Pushups
Clubs = Neutral Grip Chinups
Spades = Lunges
-----
Numbered cards = self explanatory number of reps
Face cards = 10 reps
Aces = 16 reps
Jokers = 25 Burpees
-------------------------------------

-5 min exercise bike

Total numbers on bike:
Distance = 1.95 miles
Calories burnt = 71 calories

--workout #3 done for the week.


Last edited by TheMasterKey on Fri Jan 03, 2014 11:51 pm; edited 1 time in total (Reason for editing : forgot exercise bike)
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Re: TMK 2014 - Just Keep Going

Post by Dave on Sat Jan 04, 2014 10:50 am

Deck of Cards: always a good one!
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Re: TMK 2014 - Just Keep Going

Post by ccheatum on Sun Jan 05, 2014 10:03 am

I love the DoC. I am in awe that you can use chins as a Deck exercise. That is some serious endurance! Good job!!
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Thu Jan 09, 2014 2:43 am

Dave wrote:Deck of Cards: always a good one!

ccheatum wrote:I love the DoC. I am in awe that you can use chins as a Deck exercise. That is some serious endurance! Good job!!

Thank you both.

CC - After around the first 1/4 of the deck, the chin-ups had to be broken down into smaller sets.
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Thu Jan 09, 2014 2:56 am

1-8-14

Night
warmups

-Snatch
w/45lb dumbbell - 3 reps ea side
w/60lb dumbbell - 3 reps ea side
w/70lb dumbbell - 3 reps ea side
w/80lb dumbbell - 2 reps ea side
w/85 lb dumbbell - 2 reps ea side, x2 sets

-Deadlift w/85lb dumbbell - 2 reps ea side, x2 sets (I switched to my other dumbbell which I thought was at 90lbs... it wasn't)
-Snatch w/85lb dumbbell - 2 reps ea side (now I take a closer look and realize I'm using 85lbs  :toothy:)

-Deadlift w/90lb dumbbell - 2 reps ea side, x2 sets
-Snatch w/90lb dumbbell - 1 rep ea side, x4 sets

-Snatch w/70lb dumbbell - 7 reps ea side
-Snatch w/70lb dumbbell - 10 reps ea side

-T handle swings w/40lbs - 55 reps in one set
(aimed for 50 reps, then pushed a bit more :twisted:)

stretching

-Exercise bike mixed in throughout

Total numbers on bike:
Distance = 3.78 miles
Calories burnt = 139 calories

--workout #1 done for the week.
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Re: TMK 2014 - Just Keep Going

Post by ccheatum on Thu Jan 09, 2014 7:33 am

Nice workout! Deadlifts, snatches, and swings… these are a few of my favorite things!
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Re: TMK 2014 - Just Keep Going

Post by Dave on Thu Jan 09, 2014 12:54 pm

Ditto!
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Re: TMK 2014 - Just Keep Going

Post by CheesedogTheFirst on Fri Jan 10, 2014 2:53 am

Dave wrote:Ditto!

Double Ditto!

And subbed  :up: 
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Sat Jan 11, 2014 11:25 pm

ccheatum wrote:Nice workout! Deadlifts, snatches, and swings… these are a few of my favorite things!

Dave wrote:Ditto!

Cheesedog wrote:
Dave wrote:Ditto!

Double Ditto!

And subbed      :up: 

Thanks fellas!
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Sat Jan 11, 2014 11:28 pm

1-11-14

Night
warmups
-Shadowboxing for roughly 5 min (easy pace)
warmups (more)

-Burpees 30s
-Jumping Jacks 30s
-High knees/fists 30s
-Shadowboxing 30s
x5

rest 30s, then into...

-Shadowboxing 3 min
-rest 30s
x2
----------------------------
Drenched in sweat.

--workout #2 done for the week.
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Tue Jan 14, 2014 11:46 pm

1-12-14

Afternoon
-Indoor rock climbing for around 1 hour 30 min

Rough on the hands, but fun.
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Tue Jan 14, 2014 11:54 pm

1-14-14

Night
warmups

-Exercise bike 10 min

-Shoulder keg w/10 gallons of water
2 reps each side.  
My elbow wasn't having it today, quickly cut this short and moved to...

-Deadlift keg w/10 gallons of water
46 reps each side in 20 min.
Then another +4 reps for a total of 50 reps each side.

rest 10 min

-Pushups for 20 min
125 reps.
Broken down as:  5 sets of 20, then 25.
Done one set every 3-4 mins, but this wasn't easy.

rest 5 min

-Keg carry
Nope.  Grip was shot, wasn't happening.

stretching

Total numbers on bike:
Distance = 2.3 miles
Calories burnt = 84 calories

--workout #1 done for the week.
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Re: TMK 2014 - Just Keep Going

Post by ccheatum on Wed Jan 15, 2014 12:16 am

keg w/ 10 gallons of water = Beastly!
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Thu Jan 16, 2014 5:30 pm

Thanks CC!
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Thu Jan 16, 2014 5:32 pm

1-16-14

Afternoon
20 min block of:
-Pullups
-Jumping Jacks
-Dips
-Lunges

--workout #2 done for the week.
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Sat Jan 18, 2014 10:38 pm

1-18-14

Night
warmups

-Snatch
w/45lbs - 3 reps ea
w/60lbs - 3 reps ea
w/70lbs - 3 reps ea
w/80lbs - 2 reps ea

-Deadlift w/85lb dumbbell - 3 reps ea
-Snatch w/85lb dumbbell - 2 reps ea

-Deadlift w/90lb dumbbell - 3 reps ea
-Deadlift w/90lb dumbbell - 2 reps ea
-Snatch w/90lb dumbbell - 1 rep ea, x3 sets (1 rep less than last time, cut it short due to being short on time)

-Snatch w/85lb dumbbell - 1 rep ea

-Exercise bike mixed in throughout

Total numbers on bike:
Distance = 1.5 miles
Calories burnt = 55 calories

--workout #3 done for the week.
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Re: TMK 2014 - Just Keep Going

Post by ccheatum on Sun Jan 19, 2014 12:24 am

Dead lift and snatch are a great combo!
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Re: TMK 2014 - Just Keep Going

Post by CheesedogTheFirst on Sun Jan 19, 2014 2:22 am

You're killing it MK!
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Sun Jan 19, 2014 10:20 pm

ccheatum wrote:Dead lift and snatch are a great combo!

Give them a go once you're 100%  :twisted: 

Cheesedog wrote:You're killing it MK!

Thanks Cheese, I've been feeling good.
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Sun Jan 19, 2014 10:21 pm

1-19-14

Night
warmups

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

--workout #4 done for the week.  1 week success.
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Re: TMK 2014 - Just Keep Going

Post by ccheatum on Mon Jan 20, 2014 7:47 am

That'll leave you breathing heavy!
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Re: TMK 2014 - Just Keep Going

Post by itlives on Mon Jan 20, 2014 12:03 pm

Subbed!
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Thu Jan 23, 2014 2:11 am

1-22-14

Night
warmups

-Shoulder keg w/10 gallons of water
13 reps each side in 20 min
(PR still 19 reps)
Elbow was feeling about 85% good here.  My legs are good, my conditioning is good, but the "curl" part of the shouldering is what I need to strengthen...

rest 10 min

-HSPU work for 20 min
HSPU on 1/2 cinderblocks - 17 reps
Broken down as: 5 sets of 3, then 2.
(Best still 20 reps.)
Switched it up and did higher rep sets with longer rests.  Felt good.

rest 5 min

-Keg carry  
Didn't time, but this was at least 1 min+.  This was the best it's been in a while.

-Bear crawl for 5 min+
Went the length of a 5:19 song, then a bit more.

-Curl w/10lb dumbbell
25 reps each arm.
Slow and controlled.

stretching

--workout #1 done for the week.
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Thu Jan 23, 2014 2:20 am

The Most Beautiful Woman In Ukraine

*The name of this log was inspired by a post on that blog
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Re: TMK 2014 - Just Keep Going

Post by ccheatum on Thu Jan 23, 2014 7:36 am

Nice workout! You know you are going hard when you have 15 min of rest in the workout! How long was the whole workout?
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Re: TMK 2014 - Just Keep Going

Post by itlives on Thu Jan 23, 2014 8:18 am

A 5 minute bear crawl would make a bear crawl! Good work!
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Thu Jan 23, 2014 3:53 pm

ccheatum wrote:Nice workout! You know you are going hard when you have 15 min of rest in the workout! How long was the whole workout?

Somewhere around 1hr 30 min.

I don't really rest, though. Walking around, mimicking jumping rope, shadowboxing done during "rests".

itlives wrote:A 5 minute bear crawl would make a bear crawl! Good work!

Thanks, I thought it was harder mentally.
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Thu Jan 23, 2014 3:55 pm

1-23-14

Morning
-Clean and Press w/22lb medicine ball
100 reps nonstop in around 4:50.

Done to this...
Spoiler:

[You must be registered and logged in to see this link.]
^language warning
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Re: TMK 2014 - Just Keep Going

Post by ccheatum on Thu Jan 23, 2014 11:32 pm

100 C&Ps with a 22 lbs medicine ball in under 5:00! Dang that is impressive!!
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Mon Jan 27, 2014 9:17 pm

ccheatum wrote:100 C&Ps with a 22 lbs medicine ball in under 5:00! Dang that is impressive!!

Thanks CC, that's a new addition.  

I made the med ball similar to this...

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

I'm happy with it.
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Mon Jan 27, 2014 9:20 pm

1-27-14

Night
Deck of Cards
-100 Clean + Press w/22lb medicine ball
-100 Pushups
-100 Pullups
-100 Lunges
-50 Burpees

-------------------------------------
Hearts = C+P med ball
Diamonds = Pushups
Clubs = Pullups
Spades = Lunges
-----
Numbered cards = self explanatory number of reps
Face cards = 10 reps
Aces = 16 reps
Jokers = 25 Burpees
-------------------------------------

--workout #1 done for the week.
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Re: TMK 2014 - Just Keep Going

Post by Brahma Bill on Mon Jan 27, 2014 9:26 pm

:twisted: 
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Re: TMK 2014 - Just Keep Going

Post by CheesedogTheFirst on Mon Jan 27, 2014 11:31 pm

Great work on that workout!

That's how I make my heavy med ball several years ago, it's still holding up just fine.
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Re: TMK 2014 - Just Keep Going

Post by ccheatum on Tue Jan 28, 2014 7:48 am

I have thought about making a med ball like that and wondered how well it would work. Thanks for sharing!
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Re: TMK 2014 - Just Keep Going

Post by itlives on Tue Jan 28, 2014 9:12 am

Great deck. Did you manage all sets of pulls without breaking them into sets (like I would have to do)?
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Re: TMK 2014 - Just Keep Going

Post by Brahma Bill on Tue Jan 28, 2014 9:31 am

Cheesedog wrote:Great work on that workout!  

That's how I make my heavy med ball several years ago, it's still holding up just fine.
.
Same here

ccheatum wrote:I have thought about making a med ball like that and wondered how well it would work. Thanks for sharing!
Make sure you use a rubber playground ball. My first one was an old leather ball and it split after a year
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Re: TMK 2014 - Just Keep Going

Post by ccheatum on Tue Jan 28, 2014 9:11 pm

Thanks for the tip. A cheap rubber playground ball should be easy to work with too!
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Sat Feb 01, 2014 11:10 pm

Thanks all.

itlives wrote:Great deck. Did you manage all sets of pulls without breaking them into sets (like I would have to do)?

Nah, some of the sets of pullups had to be broken down. The burpees too.  :grrr!: 
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Sat Feb 01, 2014 11:23 pm

2-1-14

Night
warmups

-Snatch
w/45lb dumbbell - 5 reps ea side
w/60lb dumbbell - 3 reps ea side
w/70lb dumbbell - 3 reps ea side

w/75lb dumbbell - 50 reps total ea side -- Volume PR   :twisted:
Broken down as:  1, 3, 5, 7, 9, 9, 7, 5, 3, 1.

-Pushups
50 reps in one set, but with resting in plank or down dog position to get there.

stretching
--------------------
I've been stuck at 90lbs on the snatch, so I figured I'd drop the weight and crank the volume.

Last [You must be registered and logged in to see this link.], I hit 25 total reps w/75lbs, and then upped the weight to 80lbs.  So this is literally double the volume at that weight.  And the weight really felt light.

Good workout.
----------------------
--workout #2 done for the week.
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Re: TMK 2014 - Just Keep Going

Post by itlives on Sun Feb 02, 2014 9:35 am

TheMasterKey wrote:
Good workout.


Yes, it was  :clappy: 
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Mon Feb 03, 2014 3:20 am

Thanks Mike!
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Mon Feb 03, 2014 3:21 am

2-2-14

Afternoon
-walk dogs 45 min
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Sun Feb 09, 2014 9:21 pm

2-9-14

Afternoon
-walk dogs 20 min

Night
warmups

-Burpees 30s
-Jumping Jacks 30s
-Split Jumps 30s
-Burpees 30s
-Jumping Jacks 30s
-Squats/Pushups 30s (round 1+3 = squats.  rounds 2+4 = pushups.)

--workout #1 done for the week.
---------------------------------------------
I'd been busy, but didn't realize how long it'd been!  
Next workout, this coming Tuesday...
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Wed Feb 12, 2014 12:39 am

2-11-14

Night
-Pullups
50 reps total.
Broken down as:  10 sets of 5.

Not a workout, but something.  My energy is feeling off.  This winter has been waging a war of attrition against my immune system, but so far I've been good.  I've had a few days where my energy was off, but then it was quickly back to normal.  I'm hoping that's what today is.
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Re: TMK 2014 - Just Keep Going

Post by ccheatum on Wed Feb 12, 2014 7:44 am

This winter has been pretty long and is wearing on may people. Hang in there and keep moving. Spring will be here before long!
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Re: TMK 2014 - Just Keep Going

Post by itlives on Wed Feb 12, 2014 11:55 am

CC is dead on. I think we're all ready for natural vitamin D !
We had an ice storm last night.
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Age : 61
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Re: TMK 2014 - Just Keep Going

Post by TheMasterKey on Thu Feb 13, 2014 9:45 pm

2-13/14

Night
warmups

-Shoulder w/80lb bag for 20 min
55 reps ea total.
Broken down as:  5, 2+3, 5, 5, 3+2, 3+2, 5, 5, 5, 5, 5.

rest 10 min

-HeSPU for 5 min
10 reps total.
Broken down as:  5, 1, 1, 2, 1.

stretching

--workout #1 done for the week.
------------------------------------------
This was a switch from the keg + HSPU.  
I went pretty hard on the shouldering, didn't have much left for the HeSPUs so I cut them to 5 min instead of 20.
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Re: TMK 2014 - Just Keep Going

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