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Tiemann Workout 7.18.2018

Warmup

5 min row

40 x 5 lb arm raises

10 x 5 lb arm circles

Stretching

Workout

3x

5/3/1 @ 45/50/55 DB Press

15 @ 165 lb hip adduction machine

15 @ 255 lb hip abduction machine

10 @ 25 lb abdominal and oblique crunches

15 @ 32 lb American KB swings

Cooldown

Stretching and Rollout

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DeSapio Workout 07-17-18

Deadlift

Warm up 2 sets: 220 x 10

264 x 5

30 pushups

280 x 5

30 pushups

295 x 5

30 pushups

315 x 5

30 pushups

330 x 5

30 pushups

Squat

225 x 5

4 count flutter kicks x 40

245 x 5

4 count flutter kicks x 40

255 x 5

4 count flutter kicks x 40

265 x 5

4 count flutter kicks x 40

275 x 4

4 count flutter kicks x 40

Hang Clean

132 x 8

5 pullups

132 x 8

5 pullups

132 x 8

5 pullups

 

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DeSapio Workout 07-16-18

MORNING: goal times are according to Stew Smith; total is 4 mile workout

Goal time for 1 mile run is 7:00

1 mile run 6:26

Goal time for jog 1:45 (3 sets)

400 meter run 1:20

400 meter jog 1:45

400 meter run 1:30

400 meter jog 1:39

400 meter run 1:29

400 meter jog 1:48

Goal time for the jog is 1 min (6 sets)

200 meter run 38 seconds

200 meter jog 43 seconds

200 meter run 40 seconds

200 meter jog 45 seconds

200 meter run 37 seconds

200 meter jog 53 seconds

200 meter run 36 seconds

200 meter jog 50 seconds

200 meter run 37 seconds

200 meter jog 50 seconds

200 meter run 40 seconds

200 meter jog 53 seconds

AFTERNOON

1-6-1 pull-up ladder

KB clean/press x 8 @ 44lbs each arm

Deadlift 200 x 20

KB clean/press x 5 @ 53lbs each arm

Deadlift 155 x 20

KB clean/press x 5 @ 53lbs each arm

Deadlift 155 x 20

KB clean/press x 5 @ 53lbs each arm

Deadlift 155 x 20

 

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Tiemann Run 7.15.2018

3.1 Miles 22 min 12 sec

7:10/mile

The feels like was already 90 degrees at 7 am, but it was a race and I had to beat one of my brother in laws coworkers that used to run cross country (I did). This was the first run of a 10 run race series I am doing that goes through November. I will be dialing it back on speed for all the rest as distance goes up and I try to keep my legs healthy.

I also did two trail rides Saturday that put me at about ten miles of biking, and I did a bit over 9 miles kayaking Sunday afternoon on the Ghost section of the Wolf River.