September 11, 2018
comment 0

Dat New-New

Burly boy szn is upon us. Starting it off with two months of the Jordan Stanley summer workout program to get my squatting and back ready for the heavy barbell work to come.

Also sprinkling in some explosive work with the Onnit Line backer program.

As the tempature drops I’m going to follow the ‘Westside for skinny bastards’ program or Jim W ‘5-3-1’.

The goal is to get to a BW of 210 currently at 190 and reach the strength I was at in college – back squat in upper 300s, front squat upper 200s. Bench press/push press upper 200s. Plan on eating around 3000cal day. I’ll add more if I need it, but I don’t want to throw on a lot of fat.

Big picture is I am trying to establish a training routine/structure back into my life.

P.S. Sorry I suck at posting frequently C.

September 10, 2018
comment 0

DeSapio Workout 09-10-18

Back from a shitty week last week.

Morning Workout: 

Murph: 1 mile run w/ plate carrier + 100 pullups + 200 pushups + 300 air squats + 1 mile run w/ plate carrier. Pretty stoked that I got the first mile in 6:38; Total time was 49:52

Evening Workout: 

2 Rounds

Ski Erg x 20 Cals

Double KB Swings x 10

Double KB Snatches x 10

Double KB front x 10

KB pushups x 10

KB Bent Over row x 10 each side

Ski Erg x 20 Cals

Med ball toss x 10

 

2 x 10 calories each side Ski Erg rotational

 

4 count flutter kicks x 25

Leg lifts x 25

Toe touches x 25

Russian twists x 25 each side

2 count v ups x 25

Bicycles x 100

September 10, 2018
comment 0

Tiemann Run 9.09.18

6.2 Miles 53 minutes 11 seconds

8:33/mile

My first run in two weeks was the 10k of the race series I am doing. It was early, it poured rain, it was 100% humidity, it was painful. Time was alright for the effort I put in, and I am hoping to bounce back quick.

September 10, 2018
comment 0

Tiemann Workout 9.08.18

Hey guys I am back from vacation. While I was gone I did over 70 miles of hiking, but Saturday was my first day back in the gym.

Standard warm up

5 minute row

40 arm raises

10 arm circles

Set

3x

20 x DB curl 30/32.5/35

10 x DB OH Press 30/32.5/35

15/10/10/3 DB Bench 45/50/55/60

8 x SA DB row 45/50/55

10 x deadlift @ 110

Then 3x

10 x incline cruch/twist @ 45

20 x weighted row 75/100/130

20 x lat pull downs @ 100

and Ab set cool down

September 10, 2018
comment 0

LaBrake 09.10.18

Mondays. Woof.

V low energy, been battling a stomach illness .

Roll out, KB warm up, pull ups

Work up to 225 front squat (5x 135,185,205)

@ 30 seconds rest

Reps scheme -> 2,2,1,1,1,2(backsquat),1,2(back),1,1

30 reps OH press w/bar

Lite DB play for 5 min. Mostly did bench but also curls and oh press

100 snatches (5 min)

30 ab wgeels

4 rounds (5x abwheel, 5x pull ups)

September 10, 2018
comment 0

LaBrake 09.07.18

Late post for Friday

 

Hit a nice upper body blast today.

KB warm up + pullups

2 ladders to 5 @ 32kg KB press + pull ups

DB bench 8 @ 60, 3 x 6 @ 85, 1 x 6 @ 90

Ab wheelies

WKND.

September 7, 2018
comment 0

LaBrake 09.06.18

was inspired by former Sea Lab contributer, Trey Borger, to do a 30 min row for distance.

Rolled out

KB warm up complex

1000m row warm up

30 min row, 7,690m, really wanted 7,700 but i coasted the last 10 seconds thinking i had it and i failed. sad. This is now going to be my overall baseline and i am going to test 1 time a month.