in soviet russia, vodka drink you.
warmed up
then 5 rounds of 5 pull ups and dips
then
my co-worker Dmitry’s workout he found on a russian YouTube channel.
1 rep = 1 snatch, 1 press, 1 OH lunge
a ladder 1-10 each side.
Then,
2000m row (7:19)
this was neither fun nor easy.
back in the lab, 1 deep.
keep on posting on here! we are almost 3 months in guys. Brandon will be back from the woods soon and we dont want to look like a bunch of weak lil bois.
I am so out of shape from sitting on my ass staring at a glowing box for 10+ hours a day for the past 2 weeks. But i got the work done. and now its time to get back to grinding.
today i did 30 min of t spine stretching and it felt great, its part of the gymnastics body program.
then, while the circuit class finished up on the rowers I worked up to a timmy-2-plate front squat and did 3×3 on it then goofed around with some DB bench.
next i sauntered on over to the erg and rowed a 5000. It was so miserable, i maxed my heart rate out in the first 5 min so the next 15 or so minutes were pure hell.
one love
15 minutes amrap at a steady pace.
5 lunges ea leg
5 push ups
5 crunches
5 crunches
Then rolled out for 5 minutes.
We’ve been doing hello fresh so the food balance is improving.
BB Strict Press TM 145
5@95
5@110
5+@125
1@140
1@150
AMRAP@95
Superset Seated Arnold press/lateral raises
4×8@40
4×12@20
Arms
5×5 BB curls slow descend @70
4×12 tricep straight bar pushdown
Superset DB spider curls/Incline curls
4×8@30
4×10@25
Superset BB incline skull crushers/DB triceps kickbacks
3×15@80
3×15@15
Abs
Went to Evansville for spring break to spend time with the lady, fell off the diet wagon so hard. Ate like absolute shit. So now the grind starts to burn off the beers and burgers. Chest and back, did it big
Bench TM 215
5@140
5@160
5+@185 (8 reps)
1@205
1×2@225
1@235 best since sophomore year of college
Superset Meadows Rows/pull-ups
5x12ea arm @55
5×8 perfect form
Superset Incline DB bench/DB shrugs 5 sec hold
4×15@60
4×12@60
Superset Plate pinch press/face pulls
4×12 ea
Row 10x 30 sec sprint/30 rest
Bodyweight: 200.6
Today was definitely a going through the motions day from the beginning. Not a bad thing, just not the best way to go into a workout. It ended up being a good time and I got into it, around the incline bench.
This no preworkout lifestyle is not one I recommend.
Dynamic warmup, static stretching, mobility work
3 x 6- 8 bench working up to 185lb
5 x 5-7 bench @ 215lb
4 x 12 french curl @ 65lb
4 x 6-8 incline bench @ 155
3 x 10 tricep push down
3 x 12 incline press machine @ 65lb each side
1.2 mile walk
Been v stressed at work lately and traveling a ton. I’m going to get back at it.
Yesterday (03.14.18) I went rock climbing. Was a lot of fun and was a good workout. I went for 2 hours. I usually Climb reds which are V4-V5 Routes, and I got a couple of Blues Routes (V5-V6).
Deadlift – TM=400 lbs
x 8 –
x 5
x 5 – 65% (260 lbs)
x 5 – 75% (300 lbs)
x 5+ – 85% (340 lbs)
Joker Sets
x 2 – 380 lbs
x 1 – 400 lbs
x 1 – 450 lbs Lets Try it
AMRAP – 65% (260 lbs)
Pull Ups – 5 x 10
Heavy Cable Rows/Pull downs – 4 x 10
Hammer Row Machine (Heavy) – 4 x 10 each
Biceps – Hammer Curls and 21s – 4 sets each
My March Max Minute Madness challenge continues this week, in the second round the movements were air squats and TRX rows. I got 34 trx rows and 60 air squats. We are going up against the best team this week so I am doubtful my effort will be enough to overcome them.
after the max minute challenge i did some push ups, then some db bench press and pull ups then 6x500s row on 1 min rest low stroke rate holding under 1:50s then a 7th 500 for cool down.
one love
2000m row warm up
Stretches
Three rounds:
Warm down:
100 crunches
50 leg lifts
