Back at sea level finally.
3.5 miles on the tread. Did some intervals of jogging for warm up. Did a quick mile and cooled down.
Shika sha Shaw
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Tiemann Workout 7.09.2018
Warm up:
5 minute row
40 x 5 lb weighted arm raises
10 x 5 lb weighted arm circles, 5 forward 5 backward each arm
Stretching
Quick Workout:
3 x through:
20 back squat @ 135 lbs
10 incline sit ups @ 45 lbs
12 standing lat pull downs @ 55 lbs
YTWL’s 8 each @ 5 lbs
Cooldown:
Ab set
Rolled out legs
Legs were pretty much toast on the third set of 20 squats after a full day of leg activities Sunday. Not sure if getting a cold or allergies, hairdresser was under the weather Friday and she thought it was allergies. Desperately trying to stay hydrated also because its hot out.
Tiemann Run 7.08.2018
5 Miles, 40 min 19 seconds
8:03/mile
Also did a 12.4 mile mountain bike ride that afternoon. Brother in law hurt his wrist and my sister is still new to trail riding so we took it pretty slow, but it was damn hot.
LaBrake 07.07.18
Had a pretty crappy week in terms of getting in the gym. I did play a softball double header on Thursday night so that counts for something i suppose.
Saturday Track Blaster W/Ashton
Warm up – 800m jog/100 sit ups/20 push ups/20 lunges
5 Rounds – did not have any prescribed rest but I took about 4 min per round.
[400m hard effort (1:11,1:16,1:23,1:40(LOLDEAD), 1:25)
20 lunges
200m slow jog
20 squats]
Tiemann Run 7.04.2018
10.0 Miles 1h 31m
9:09/mile
DeSapio Workout 07-02-18
DB Curls
25lbs x 15
25lbs x 10
25lbs x 12 (Hammer grip)
25lbs x 10 (Hammer Grip)
Bench
135×20
135×20
135×15
DB Bench
55×12
60×12
65×11
75×6
Squat
135×10
225×8
275×4
135×10
DeSapio Workout 07-04-18
Bench
185×10
205×6
225×5
225×3
225×3
185×5
DB Bench
55×12
65×10
70×8
75×6
DB Incline
55×12
65×10
75×5
70×5
Squat
135×10
225×8
245×6
255×4
Deadlift
225×10
245×10
265×8
305×6
LaBrake 07.03.18
Skipped Monday, was not feeling motivated at all. Today was a full body blast, will likely swim tomorrow .
Roll, hang
KB warm up complex + 3×3 pull ups
3 rounds (5 pull ups, 5 dips, 5 anti-rotation band twist thimhs)
Ladders 1-5,1-4 pistol squats + SLDL @ 32kg
RFESS 8-7-6-5 (tried to do good mornings but I was to sweaty to hold the KB) @ 32 kg
Was fairly gassed at this point, did the 10 min 1 set every 30 seconds work out but it went like this
135lb
1st 5 sets, power clean + hang clean+ push press + front squat
2nd 5 sets, power ckean+ hang clean + front squats
3rd, power ckean, hang clean
4th, cleans caught as low as possible and squat out.
3×5 each arm alternating DB bench @ 75
50 reps each arm @ 25 lbs
Some core work, stretching
1 hour
Weisheit Workout 7-2-18
Oh shit we did things today. 6.6 miles. 6:27 of hiking. 2200 feet of elevation gain. Wife and I made summit at 14260 ft. Truly a grueling hike.
My body is done for the night.
LaBrake 06.29.18
Played softball the night before, kinda sprained my wrist hard to tell what is wrong, flexion is a little sore.
Roll and stretch, hang
KB warm up complex + pull ups
1 rep deadlift, 1 rep power clean, 1 rep focus on catching clean low and squatting out
started @ 135 and worked up to 215 then just did one rep power clean up to 235.
30-20-10 Med Ball Slams and 16 (x2) KB step ups
