comment 0

DeSapio 01-17-19

4 Rounds: 8-10-12-14 reps

Clean/Press @ 100lbs

30 sec – 1 min rest

Fatbell Bench Press @ 62lbs

Burpees

30 sec – 1 min rest

KB Swings @ 80lbs

Pull-Ups

30 sec – 1 min rest

 

400 meter walking lunges

comment 0

Davlantis 1/15/19

3 x 6 bench press warm up @ 135, 165, 175lb

5 x 3-5 bench press @ 185, 185, 195, 205, 205lb

3 x 12 incline bench @ 95lb

2 x 3 x 12 2-position cable flys

3 x 8ea dumbell alternating press @ 55lb

3 x 8 ea dumbell alternating incline press @ 45lb

Ab stuff, stretch, and go home

comment 0

DeSapio 01-15-19

Morning:

50 pullups & 2 mile run

Evening:

Forearm fryer: Everything @ 26lbs Rogue fatbells

10 Renegade Manmakers + 2 min weighted step ups

9 Renegade Manmakers + 2 min weighted step ups

8 Renegade Manmakers + 2 min weighted step ups

….

1 Renegade Manmaker +2 min weighted step ups

Core: 30lb medball over head

4 Count Flutter Kicks x 25

Leg Raises x 25

Toe Touches x 25

Russian Twists x 25

2 Count V-Up x 25

Bicycles x 100

 

 

comment 0

Tiemann workout 1/14/2019

Was really struggling to find a part of me to work out that wasnt already sore before hopping in the pool to finish everything off with a 1000 yd swim

5 min row

40 arm raises

5 arm circles

Set

3x

10 x DB back flys 30

10 x 30 second bat wings 45/50/50

10 x seated SA row 32.5/45/50

Tried one set of bench to try to stretch, was too sore to continue

Got in the pool then sat in the sauna for 10 minutes to contemplate life.