March 27, 2018
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Burger Workout 03.27.18

I havent been posting, haven’t been motivated much to lift anymore. I weight a little to much right now. I’m 200, I need to get to 190 before the end of April, or else. I want to get good at rock Climbing, My goal is to get V8-V9 on bouldering by the end of April.

Starting the Cut Program, I have gained a little bit of mass on this 5/3/1 Program. Its time to get lean.

Operation Shredded Abs:

Monday: Chest / Back / Abs
Tuesday: Legs / Arms / Abs
Wednesday: Rock Climbing
Thursday: Chest / Back / Abs
Friday: Legs / Shoulders /Abs
Saturday: Rock Climbing

Starting on Tuesday this week, everything is a day later.

Chest / Back / Abs
All Super sets:

Bench Press – 6 sets: 30, 10, 10, 10, 10, 5
Pull Ups – 6 x 10

Incline Bench – 5 x 8
T-Bar Row – 5 x 10 (1/4 rep Method)

Flat DB Fly – 5 x 12
Cable Row – 5 x 12

Dips – 4 x 10
Pull downs – 4 x 10

Abs

March 27, 2018
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LaBrake 03.27.18

Didn’t have any snax in the house so i woke up weighing 205.

KB complex warm up + some pull ups

front squat: work up to 225 then 3×3 then 1 @ 235, 245, 255

then 4×3 clean and press with 72 lb KB ea arm + some pull ups

then 3 x 1000m row @ 2 min rest (3:31, 3:35, 3:57…. stopped after 800m and coasted in like a huge baby)

headed to austin this week so I will likely be doing some fun work outs with big D himself.

 

party on.

March 26, 2018
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Wickes workout 3/26

Chest/back day. Slowly getting comfortable benching 225+ again which is nice.

Superset TBar rows/Push-ups
5×6@120
5×10

Bench
5@150
5×175
5+@190
1×215
1×225
1×235
AMRAP@150

Superset Rope lat pull down/BB row
4×8
4×8@165

High Incline DB bench
4×6@65

TRAPS/flyes

Did some rowing. 10x100m sprint, 10 seconds rest between each 100. Was very painful. ~20sec of work each 100 so it was a quick burner of a rowing workout to finish up the day

March 26, 2018
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Davlantis 3/36/18

Listened to “locked in a cage” by Brick + Mortar, so that whole song is the opening quote to this workout.

Bodyweight: 198.7

Dynamic warmup and LOTS of lower back and T-spine mobility work.

Did a bunch of stuff waiting for a platform to deadlift:

3 x 6ea single arm bent over rows @ 65lb

4 x 5 paused RDL @ 135-185lb

3 x 8 bicep curls

3 x 8 glute bridge @ 135lb

3 x 10-12 incline t-curl things @ 30lb

Deadlift work:

1 x 5 @ 225lb

1 x 5 @ 275lb

3 x 3-5 @ 305lb

Back to accessory work:

4 x 10-12 cable bicep curl

3 x 6ea single leg SLDL @ 50lb (biggest kettle bell I could find today)

March 25, 2018
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Davlantis workout 3/25/18

“I think I just fell in love with a porn star/ turn the camera on, she a born star” – Kanye West

Bodyweight: 196.8 (pretty sure it’s all muscle loss in my legs)

Dynamic warm-up, static stretches, some mobility work, mostly hips, glutes, and quads. Everything is tight.

Back squat work:

3 x 5 @ 165, 205, 245lb

5 x 5 @ 265lb

Accessory work:

4 x 8 overhead press

3 x 10ea KB front/lateral raises

3 x 12 seated calf raises

3 x 6 Arnold press

March 24, 2018
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Bishop Workout 03/24/2018

What’s up Squad. I apologize again for being AFK. Since I last posted, I had a session with one of the physical therapists at my hospital. Turns out my body is all kinds of funked up from swimming. The left side of my body is about twice as strong…So I was provided some corrective exercises to get me back to having a functioning and balanced body.

Warm up: Exercises, skipping 1/4 mile, stretches

Working:

Three rounds –

  • 10 jump squats with 30lb Dbs
  • 10 Hindu push ups
  • 10 plank raises

Five rounds –

  • 5 x Front Squat @ 165lbs
  • 15 KB Swings @ 63lbs
  • 15 push ups

100 crunches for warm down.

March 23, 2018
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Wickes Workout 2/22

Switched to working off percentages on big lifts (bench, incline bench, press, squat) inspired by Troy and really like it so far. Percentages give you a goal to hit and that has helped a lot. Hope to see more PR’s keep coming

 

BB bent over row
4×5@160
3×3@185

Incline bench TM 195

5@125
5@145
5+@165
1@185
1@205
1@215 PR
AMRAP@125

Superset single arm close grip Row machine/lat pull down
4×6
4×8

Single arm DB bench
1×8@60
3×8@70

TRAPS SUPERSET

Cardio:
5 rounds:
as fast as possible with no rest between exercises, minute rest after each round:

10 med ball slams
20 rope slams each hand
20 kettle bell swings
5 DB snatch right hand @45
5 DB snatch left hand @45