A little bit of a press day. Push Press 9 sets x10 – Bar x 5 – 100 lbs x5 – 110 lbs x5 -115 lbs x 5 – 135 lbs x 5 – 145 lbs x 5 – 155 lbs AMRAP – 125 lbs… Read More
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All posts filed under “Workouts”
DeSapio Workout 01.08.18
SFPA: 2 min Push-Ups: 75 2 min Sit-Ups: 79 2 mile run: 13min 26 seconds (Fuck running in the cold) Deadhang Pull-Ups: 13
Shinn Workout 01.08.18
Week 1 Day 1 Warm Up: 500m Row Contralateral Glute Bridge- 3 x 10ea Front Plank- 3 x :30 Monster Walk- 3 x 10ea 500m Row Core Lifts: Hip Snatch- work to 3RM, then -5% & -10% for 3, worked to 135lb, drop sets at… Read More
Burger Workout 01.08.18
Roll out Hip Mobility Ankle Mobility Legs Front Squat 8 x 8 reps Deadlift 3 x 5 reps DB Lunges 4 x 8 each leg REFSS – 4 x 8 each leg Abs Sit ups 4 x 25 rolling/Extensions with a stability ball 4 x… Read More
Burger Workout 01.07.18
Another beautiful Chest/Back day Incline Bench 9 x 4, 1 x burnout (225 on round 9, dropped down to 145 on the burnout) Flat Bench 5 x 5 reps (got to 245 on last set) Super Set – DB Flys 5 x 8 reps, Push… Read More
Bobby Maximus Intro to Mass Gain
Bobby Maximus Introductory Mass Gain (IMG) Quick Journal: With the isolated nature of the lifts in this program it should make me nice and sore to rebuild my lost man fibers. Plus, I’ll have ERG cardio mixed in; thanks Bobby. My goal with this program is… Read More
Burger Workout 01.03.18 / 01.04.18
Wednesday Workout 01.03.18 (Shoulders and Arms) Rolled out with a foam roller Shoulders BB shoulder Press 10 x 4 reps Super Set – Heavy DB Arnold Press / DB Flys 4 x 8 reps Face pulls 5 x 10 reps Heavy as shit DB Shrugs… Read More
Burger 2 Week Workout 01.02.18
After taking a break for about 3 Weeks, I’m doing a 2 week workout Program that I came up with myself. It’s nothing special This is to warm up and to get back into shape before I start a 5/3/1 Program (To hit my Strength… Read More
DeSapio Workout 01.05.2018
5 Min Assault Bike Warm Up 5 Min Stretch THEN 3 rounds 10 KB Swings 3 Goblet Squats 10 Halos THEN 5 Rounds Deadlift 5 x 70 KG 5 x 110 KG 5 x 140 KG THEN “Those Burpees Suck” 10 pull-ups 20 KB Swings… Read More
Workout 01.02.2018
First workout of the year, YAY. Going after a 400 lb deadlift. Stretch Deadlift: 110KG x 8 x 3 120KG x 5 x 1 130KG x 2 x 2 140KG x 1 x 1 Stretch 6 x 500m row with 30 seconds rest
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