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LaBrake 10.15.18

Back from vacation, post sauna and workout i weighed 201.8. This is after taking a 2 weeks of from fasting, but continuing to work out. Hopefully I will be back under 200 after a concentrated week of diet and exercise.

KB warm up, added in the new stuff I learned from Brad. So called “pillar prep”

10 reps back squat @ 135

5,4,3,2,1,1,2,3,4,5 @  225 minimize rest

10 @ 135

2000m row, this was ugly only the first 1500 was worth anything

.75 mile walk at 13% incline on treadmill (was able to get my heart rate up to 180)

ab wheelies and crunchies

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Tiemann Run 10.14.2018

18.09 Miles 2 hours 49 minutes 20 seconds



Got some serious steps in this weekend. It was a pretty solid long-slow distance day, with a substantial amount of rain, but better now that Memphis temps are out of the mid 80’s. I should only have one more serious high mileage run before the marathon (12/1) which is a lot to look forward to.

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DeSapio 10-12-18

6 Rounds: 30 seconds on 30 seconds rest (besides the sledgehammer). 36 minutes. 

Sledgehammer Tire (1 min)

Ab Exercise (Flutter kicks, leg raises, toe touches, etc.)

Goblet Squats @ 35lb KB


Balls Slams @ 20lbs

Mountain Climbers (Solomons or Regular)

4 Minute Finisher: 1 min each exercise

Burpee Ball Slams

KB Clean/Press @ 35lb

Roll Ups (Roll back towards your head until your toes touch the ground then roll back up to standing position)

Heavy Tire Flips


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DeSapio 10-11-18

12 min of work; 30 seconds on 30 seconds off of each. 3 rounds for a total of 12 minutes.

30 seconds Sled Push @ 135lbs

30 seconds of Plank

30 seconds of KB Swings @ 53lbs

30 seconds of Bear Crawls


250 yards: walking lunges to KB press. 5 KB presses after 5 walking lunges each leg.

The initial goal/workout is to do 400 yards in 30 minutes or less but the gym closed early and I didn’t finish. This is a smoker though, even with lighter KBs.

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Tiemann Workout 10.10.18

Just went in for a quick sesh after work to make me feel better about myself.

Standard Warmup

5 min row

40 arm circles

10 arm raises



10 x DB curls @ 32.5

10 x DB OH Press @ 32.5

8 x SA DB Rows @ 50/55/55

10 x Oblique/back raises @ 45



20 x hip adduction 235

20 x hip abduction 160


Ab set



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LaBrake 10.11.18

Worked out w/my pa @ Brad’s place

Movement prep warm up, always some cool and new stuff I can bring to my workouts

3 rounds

10 ring flys, 10 renegade rows, 5 pistol squats ea side, 20 seconds ea side half kneeling battle ropes

5 rounds 5 KB squats, 5 OH presses, 10 swings