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Weisheit Workout 1-18-18

Back in Lawrenceburg. Fun fact – this County has the highest incarceration rate in the country per capita. Yay Heroin.


Today was all about getting back in there after 2 days off. Been pretty busy working.

5 min warm up on the tread. Max incline.

3 rounds

  • Ts with 10 lb dumbbells
  • 10 cable rows with 60 lb on each cable
  • 10 each arm cable resisted punches with 60 lb on the cable
  • 10 dumbbell press with 45s

Arms felt like jello

5 minute run on the tread

2 rounds

  • 5 each leg lunges holding 30 lb dumbs
  • 8 goblet squats with a 50 lb dumb
  • 10 each leg hip flexor swings using a cable and anklet and 30 lbs
  • 10 crunches holding a 12 lb med ball overhead


Living lavita loco with all the grilled chicken. Lunches have been ok. I was at 244 to begin this week. Hoping to come home tomorrow night and be a couple lbs lighter. Food is just left out all day at this facility so the struggle is real.

Let’s get it fam

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