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Bishop Workout 02/15/18

A PT at the hospital is an old amateur boxer and wanted to put me through man training. – So I obliged him.

1 mile warm up on airdyne

2 x 1 min warrior rope changing to a different swing every 15 sec. 30 sec rest between

2 x 1 min Mountain climbers. Hands on bosu ball; feet on furniture sliders. 30 sec rest between

1 mile airdyne

4 rounds of 30 sec boxing mitt drills; switching feet; . 30 sec rest between

4 rounds of 10 cross over step ups onto box driving out from lunge position.

50 push ups

1 mile run

“Swimming extensions” No possible way to explain these – Sorry

Notes: Cardio sucks. Look out Floyd

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Burger Workout 02.15.18

Bench Press – TM=280

x 20 – Bar

x 10 – 135 lbs

x 5 – 155 lbs

x 5 – 65% (185 lbs)

x 5 – 75% (210 lbs)

x 5+ – 85% (235 lbs) 


Joker Sets

x 2 – 95% (266 lbs)

x 1 – 105% (290 lbs)


Accessories

Incline Bench – 10 x 4 (Not Heavy)

Super Set – 5 x 10 = DB Chest Flys/Push-ups

Dips – 5 x 10

Abs

 

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Wickes workout 2/14

Bi’s/Tri’s 4the girls on V-Day

Circuit 5x through, rest 1.5min after each round. 30 seconds per exercise, no rest between exercises, as many reps as possible per exercise. Probably should have limited the number to 4 exercises or cut the time per exercise to 20 seconds because at the end of the 3 min round I was usually pretty gassed and couldn’t go as all out as I would have liked.

Hang clean @135

Right arm DB snatch @45

Left arm DB Snatch @45

Side to side Med ball slam

Burpie to box jump

Rope slam

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LaBrake 02.15.18

Had meatloaf for dinner last night. It was delicious, but has quite a bit of brown sugar in it. Its a once a year thing for me. Also cooked swiss chard for the first time last night. If you’re not, you should start. cut the leaves from the stems and throw the stems in the skillet with some onion and garlic to soften them up (i recommend trying it raw first, it tastes like a beet but in the form of celery) after you are satisfied with the texture of the stems (some like a bit of a crunch, but it can be tough) throw in the leaves and maybe some crushed red pepper flakes and cook it down a bit. yum! I can only assume it is full of nutrients! hopefully none of those hideous lectins or other gut busters. and that has been talking chard. one love.

Deadlift today, lower volume, higher weight. Then some rowing.

Stretch, Roll, Indian Clubs, Hang, Pull Ups, Reverse Hypes

KB Warm Up

work up to 345

8 singles, one every 30 seconds.

BRIEF PAUSE

20 min row @ SR cap of 22

2 min rest

Row below 1:35 pace at SR 25 or lower for as long as possible.

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DeSapio Workout 02.14.18

100 pushups

100 situps

25 pullups

Sled Push: 60yds x 10 @ 90lbs

Bench:

166 x 12

-10 pushups

188 x 10

-10 pushups

198 x 10

– 10 pushups

210 x 5

-10 pushups

210 x 5

-10 pushups

Squat:

205 x 10

-25 situps

235 x 5

-25 situps

245 x 5

-25 situps

255 x 5

-25 x 5

265 x 5

-25 situps

 

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Burger Workout 02.14.18

Yesterday was a good deadlift day. Just an update on my last working, at 330 I did 8 reps which is a new personal record. My body is destroyed.

An update on the beard. Its growing in well, the longer it grows the stronger I get.

Its an off day

Arms, Arms and more Arms

Going to do some curls…. some Preacher curls…. some 21s…..

Going to do some Tricep extensions…. some tricep pull downs… some Behind the neck…

all 4 x 10

 

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02/12/18 AND 02/13/18 Work Outs

Sup Squad.

Played church league basketball. 5v5 full court no subs. – So one could say it was a great cardio session.

Stats:

Points – 5

Rebounds – 11

Steals – 2

Assists – 5

Travelling – 2

Fouls – 1

@Blake Simmons I am coming for your job.

02/13/18

2000m Row 7:37 – going to start pushing myself harder. The goal is to go Sub 7 min. in order to keep my wife. (Carder’s rule)

Jordan Stanley Warm up

25 x Push ups

25 x Pullups

2 x 30sec work/30sec rest OH DB press 15lbs

100 reps of bench @ Body weight LOL

that went like this….

10 – 135

10 – 135

5 sets of 5 at 185

10 – 135

10 – 135

10 – 135

10 – 135

10- 135

5 – 135

100 crunches