Soupbone's Stew

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Re: Soupbone's Stew

Post by Soupbone » Fri Feb 20, 2009 7:18 pm

no run and row today

did circuits of wall squats, pumps and round the head swings with my mace-rope for 10 minutes as a warm up.

1 arm swings w the 24kg kb- 5+5r for 7 minutes...i lost count after 150r

TGU w/ the 24kg kb for 7 minutes.. I really havent practiced these...but after all the hype on the kalios sthenos thread and reading rant's latest blog entry..i need to hit these more

finished up with some cossacks, frog stretches and 1 leg rdl's
I just started a blog called The Happy Grappler. Check it out at http://happygrappler.blogspot.com

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Re: Soupbone's Stew

Post by Holland Oates » Fri Feb 20, 2009 10:53 pm

Good work Soupie.

I wish I could be half as consistent as you.
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Re: Soupbone's Stew

Post by Soupbone » Sun Feb 22, 2009 1:05 am

that swing workout yesterday made my posterior chain feel like i got spanked with a concrete maori warrior nullanulla club!

30 minutes cardio today.

10 min. run
10 min. rowing on c2
10 min. punching the heavy bag

nothing balls out, but i was able to hit a 1:40 500m on the rower.

Now i am enjoying some Basil Hayden's whiskey on the recommendation of my boy Ed Zachary!
I just started a blog called The Happy Grappler. Check it out at http://happygrappler.blogspot.com

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Re: Soupbone's Stew

Post by Soupbone » Mon Feb 23, 2009 5:36 pm

10 minutes of wall squats and pumps for a warm up.

with the 24kg kb:
10+10 1 arm swings followed by 2+2 TGU- repeat one after the other for 21 minutes. I got 10 rounds in. Thanks to pandora internet radio's "hair band" channel for the music.

Did a suitcase walk with the kb for 5 minutes alternating hands.

Finished up with ab wheel 2x5
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Re: Soupbone's Stew

Post by Soupbone » Tue Feb 24, 2009 5:24 pm

Did the Bas Rutten Mixed Martial Arts Standup striking tape- 10 2 minute rounds.

Then did 25 hindu pushups.
rested for a few seconds then did a hindu pushup pyramid 2*4*6*8*10*8*6*4*2

gotta go intp work early today and grab some OT.
I just started a blog called The Happy Grappler. Check it out at http://happygrappler.blogspot.com

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Re: Soupbone's Stew

Post by Soupbone » Thu Feb 26, 2009 6:36 pm

2 sets of 25 2 hand swings w the 24kg kb to warm up.

5 rounds done continuously:
1 hand swing;2hand transfer swing; 1 hand swing-10+10
TGU 2+2
Ab wheel x 5

20:35

wore my ass out!
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Re: Soupbone's Stew

Post by The Ginger Beard Man » Thu Feb 26, 2009 6:40 pm

Nice work, Soup. Didn't you pick up the BK Frantzis "Energy Gates" book recently? If you did, I'm curious what you thought of it.
Blaidd Drwg wrote:Disengage from the outcome and do work.
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Re: Soupbone's Stew

Post by Soupbone » Thu Feb 26, 2009 8:22 pm

Grim Hamundarson wrote:Nice work, Soup. Didn't you pick up the BK Frantzis "Energy Gates" book recently? If you did, I'm curious what you thought of it.
I did.

That thing is chocked full of info. Comprehensive. Thorough. Well written. It explains things extremely well. Its like a lifetime of knowledge in a book. Amazon had that and the 2 lam kan chuen books for like 40$ and its a friggin steal. highly recommend!
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Re: Soupbone's Stew

Post by Soupbone » Fri Feb 27, 2009 8:15 pm

I did 10 rounds of the bas rutten stand up striking tape with 2# handweights and my 16 oz. gloves on.

Then 4 sets of 25 pushups on the handles supersetted with 10+10 mace-rope swings.

fuck me running am i worn out!
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Re: Soupbone's Stew

Post by Soupbone » Sat Feb 28, 2009 8:43 pm

1 minute rowing easy; 1 minute rowing HARD; 100 punches heavy bag= 1 round

I did the above for 10 rounds. The easy was about a 2:30/500m pace the hard was about a 1:45/500m pace.

Then i finished with 100 medball slams and then 100 slasher/halos w/ a 45# plate.

OSU!
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Re: Soupbone's Stew

Post by The Ginger Beard Man » Sun Mar 01, 2009 5:03 pm

Soupbone wrote:
Grim Hamundarson wrote:Nice work, Soup. Didn't you pick up the BK Frantzis "Energy Gates" book recently? If you did, I'm curious what you thought of it.
I did.

That thing is chocked full of info. Comprehensive. Thorough. Well written. It explains things extremely well. Its like a lifetime of knowledge in a book. Amazon had that and the 2 lam kan chuen books for like 40$ and its a friggin steal. highly recommend!
I don't know what happened to my copy of the book, but I trained for eight months with Frank Allen back in 95-96, and did 3 weekend and one weeklong seminar with Kumar himself. I love the exercises, and still do them, but I hated the whole water method dissolve your blockages thing.
Blaidd Drwg wrote:Disengage from the outcome and do work.
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Re: Soupbone's Stew

Post by Soupbone » Mon Mar 02, 2009 4:57 pm

Did "the Gotch Bible" today
Red suit= hindu squats
Black suit=hindu pushups

finished in 22:10

Swung my homemade macebell 3x10
Situps 2x25

Manmakers and getups tomorrow
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Re: Soupbone's Stew

Post by Soupbone » Tue Mar 03, 2009 5:33 pm

Those hindu squats smoked my legs so no getups today..

The following was done for 20 minutes continuously:
10+10 1 arm swings with the 24kg kb
5+5 360 swings with the homemade macebell

other than about 45 sec. of rest at 16:30, i was pretty much able to go the entire time.

but now i am spent worse than 1 trillion dollars of bailout money!

finished up with 2x25 situps and pushup to extended plank walkouts

OSU!
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Re: Soupbone's Stew

Post by Soupbone » Wed Mar 04, 2009 5:51 pm

I can really feel the strain of all the past cardio, swings, TGU's and gotch bible catching up with me, so today I set the stopwatch for 30 minutes and went "willie nillie which way the wind was blowing" from one to the other, no counting reps, just go until i felt like stopping.

The following was in the menu:
hindu pushups on pushup board
hindu squats
hindu jumper squats
suplex motion w/ bands
triple extensions w/ bands
alt. shield casts w/ clubbells
clubell swipes
360 swings w/ macebell
sit ups
slasher to halo w/ kb
figure 8 w/ kb
bridge pushups

I guesstimated reps anywhere between 10-25 and i was able to get to each exercise 3 times. Finished up with some stretching. Feel a lot better than when i started.
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Re: Soupbone's Stew

Post by Soupbone » Fri Mar 06, 2009 6:30 pm

Today was a calisthenic grab bag.
I did an upper body exercise; a lower body exercise and then an ab exercise in circuit fashion for 40 minutes.
Among the selections today were:
hindu pushups
1 arm pushups
half-moon pushups
tiger bend pushups
pushups from back bridge
pushups to "T" position

situps
v-sits
situps w 16kg kb
leg raises
pushup walkout to extended plank

hindu squats
hindu jumper squats
single leg squats
single leg rdl
dragon twists

then to finish things off i did a 90 sec pushup: 30 sec. down; 30 sec. hold; 30 sec. up

i am worn out, but feeling good.

all reps were b/w 10 and 25
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Re: Soupbone's Stew

Post by Soupbone » Mon Mar 09, 2009 4:40 pm

I am nursing a fantastic cold...which is awesome.

For 20 minutes on the minute, I did 20 hindu squats and 10 hindu pushups.

Then worked on bridging, cossacks, ab wheel and some rotational gut work..also worked some isometric ab work in there as well.

I feel a lot better than when I started.

OSU!
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Re: Soupbone's Stew

Post by Soupbone » Tue Mar 10, 2009 5:59 pm

Today I feel like total dogshit...fever, congestion, aches, nasal mucus that looks like roadkill. So I wanted to do something not too strenuous, but get a sweat in.

clasped hands wrist rotations: 1:00 each direction

qigong teacup drill in regular and reverse directions, stepping, spinning,lunging, squatting: 5:00

vibration drills each limb: 1:00 each

cossack squats: 1x10+10

hindu squats 1x50

hindu pushups 1x25

clubbell swipes: 2x10

clubbell mills: 2x10+10

backbridge hold: 1:00

i thought i was going to feel better after, but no luck.
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Re: Soupbone's Stew

Post by Holland Oates » Wed Mar 11, 2009 12:19 pm

Looks good Soupie.

Get well.

I'll give you a call tonight or Friday.
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Re: Soupbone's Stew

Post by Soupbone » Thu Mar 12, 2009 10:24 pm

Today I doused myself in liniment, put on plastics and 3 pairs of sweats and hit the elliptical for 45 minutes. After the elliptical, I was in the sauna for 15 minutes and feel almost subhuman today. I think I actually maybe able to train tomorrow. I fucking hate colds!
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Re: Soupbone's Stew

Post by Soupbone » Fri Mar 13, 2009 4:42 pm

a nothing special "tonic" workout..just to break a sweat and keep things loose. not out of the woods yet with this cold.

clasped hands wrist rotations 1:00

qigong teacup drills 5:00

Hindu squats 2x50
Hindu pushups on pushup board 2x25

clubbell swipes 2x10

clubbell mills 2x10+10

alt. shield casts 2x10+10

Isometric ab work 5:00

loke i said, nothing special
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Re: Soupbone's Stew

Post by Soupbone » Sun Mar 15, 2009 6:25 pm

just when i am starting to feel better...I was wrestling with the kids dog yesterday and did something nasty to my right shoulder and am in all sorts of pain today. I have been using every sort of liniment known to man. Today, I set the timer for 30 minutes and did cb swipes x10; cb mills x10+10; hindu squats x 50; and situps with the 16kg kb x10 and went thru that. I got some good blood flow to the shoulder and am still in pain but not so bad right now. we will see...
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Re: Soupbone's Stew

Post by Soupbone » Mon Mar 16, 2009 5:29 pm

My right shoulder is officially jacked up. The pain keeps me up at night and this is the same shoulder I screwed up wrestling in college, so I am going to back off the upper body work for a while to rest it and focus more on cardio this week. I came up with a really cruel lower body circuit today.

10 minutes on the elliptical to warm up.

My fry my legs so I dont feel any shoulder pain circuit:

25 hindu squats
10 medball slams
10 single leg squats
10 situps with the medball
10 cossack squats
10 russian twists with the medball
10 dragon twists
10 single leg rdl's
25 hindu squats

the above was done with no rest in between exercises and I went through it twice.

I then did 30 minutes on the elliptical; 10 min. med. incline; 10 min high incline; 10 min low incline. My legs are fried and I still feel my shoulder.

OSU!
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Re: Soupbone's Stew

Post by Soupbone » Tue Mar 17, 2009 4:42 pm

10 minutes on the elliptical to warm up.

Rhadi Ferguson's "Arm Blaster" protocol
Db curls 1l, 1r, 1 dbl x10
Hammer Curls 1l, 1r, 1 dbl x10
Band Curls x10
Wrist roller 10 sec. up 10 sec. down

I then wanted some more punishment and did 20 pullups and finished it off with 10 more band curls.

30 minutes on the elliptical: 2 min. low incline; 2 min. med. incline; 2 min. high incline -lather rinse repeat.

OSU!
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Re: Soupbone's Stew

Post by Soupbone » Wed Mar 18, 2009 4:40 pm

10 min. elliptical to warm up

2 circuits of the following:
20 medball slams
20 medball situps
20 russian twists
20 knee tucks w medball
20 medball v-sits

30 min. on the elliptical..steady hill climb.
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Re: Soupbone's Stew

Post by Soupbone » Thu Mar 19, 2009 8:43 pm

10 min. on the elliptical to warm up

10 medball circles
10 medball slams
10 medball woodchopper situps
10 medball pushups
10 russian twists each direction with medball

went thru the above circuit twice

30 minutes on the elliptical..1 minute hard, 1 min. easy.

Shoulder is starting to feel better.
I just started a blog called The Happy Grappler. Check it out at http://happygrappler.blogspot.com

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