400 calories on that assualt bike. Took exactly 30 min.
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Burger Workout 03.13.18
Increasing TM’s
DL – 400 lbs
Bench – 285 lbs
Push Press – 225 lbs
Squat – 365 lbs
Push Press – TM = 225 lbs
x 10 – 95 lbs
x 8 – 115 lbs
x 5 – 65% (145 lbs)
x 5 – 75% (170 lbs)
x 5+- 85% (190 lbs)
Joker Sets
x 1 – 95% (215 lbs)
x 1 – 100% (225 lbs)
x 1 – 105% (235 lbs)
AMRAP – 65% (145 lbs)
Arnold Press – 4 x 10 / Lateral Raises – 4 x 10
Facepulls – 4 x 12 / Shrugs – 4 x 10
Biceps
Burger Workout 03.12.18
Body weight was 198 at the gym.
Saturday I went Rock climbing/Bouldering, was a lot of fun and a good workout. Going to go twice a week (Wednesdays and Saturdays). I canceled my 24 hours fitness gym membership because fuck Globo gyms.
Ran a mile with Tilly (Training to become a rugby player)
Roll Out and Mobility Work
Back Squat – TM = 355 lbs
x 15 – 135
x 8 – 185
x 5 – 225
x 5 – 65% (235)
x 5 – 70% (250)
x 5+ – 80% (285) – I got a Rep PR (9 Reps)
Hamstring Curls – 4 x 10
Lunges – 4 x 8 each leg
Leg extensions – 5 x 10
Body weight Calve raises, 3 second hold at top – 2 x 20 reps
Stretch
Davlantis workout 3/12/18
Bodyweight: 200.3
Quick warm up, not a ton of mobility work, lots of feel-good shoulder movements
Warm up bench
3 x 5 bench press @ 135, 165, 185lb
Main lifts
4 x 6 bench press @ 215lb
4 x 8 incline DB bench
4 x 6 incline bench
Accessory stuff
3 x to failure french curl
3 x 12 cable fly
2 x 20ea 2 position tricep extension
LaBrake 03.12.18
“Bitch, I’m back out my coma” – Kanye West
weighed 206 this wknd, a nice little 2018 low.
Baack in da pool for a splishy splashy.
300 swim, 300 IM drill, 300 Pull
4 x 150 w/fins 25 tarzan, 25 under water, 50 DPS/Overkick, 50 1 arm swim
4 x 250 100 IM, 50 Kick, 100 Pull
8 x 50 Kick 1 ez 1 fast (:32,:32,:33,:32)
2 x 50 EZ
(3000)
Bishop Workout 03/09/18
This is a late post. So, I’d like to say that I am sorry to Troy. Please don’t roast me in the group chat.
Warm up: ‘Squat Play’ 6 rounds of 30sec on/30sec off
- Air Squat
- Jump Squat
- High Knee jumps
- Wall squats
Working Set: 3 rounds through One minute rest between rounds
- Deadlift x 15 @ 225
- Push ups x 15
- KB Swings x 15 @ 64lbs
Note: Thought I could do five rounds. I was wrong.
100 crunches cool down
Wickes Workout 3/8
Felt pretty good going in to lift today, hit a PR for incline bench which was unexpected so I’m happy with it. Troy does this 5-3-1 thing and I’m trying that out on a few things and I like it so far so thanks Troy ❤
General shoulder and upper body stability/mobility Warmup
Superset DB row/Machine wide grip row
4×8@85
4×10 heavy
Incline bench TM 185 (tried troys method here)
5×125
5×140
5+x160(10 reps)
1×175
1×195
1×205(PR)
AMRAP@125(25)
Superset: Traps/pull-ups
4×10 5 sec hold at peak contraction
4×8 perfect pull-up form
Superset DB Bench/DB flyes
4×12@70
4×12@30
Rower:
10×200 sprint
1:00 rest between each 200
This fucked me p hard. Was very tired by the end of it. Held between 37-42 seconds for each 200. Probably averaged around 40-41.
Davlantis workout 3/8/18
Warmup:
Dynamic warmup and lots of moving and mobility work cuz papa is feeling stiff today.
Leg stuff
3 x 5 back squat working up from 185 to 225
5 x 5 back squat @ 255 (80% of max)
4 x 8 Stiff legged dead lift @ 135
3 x 6ea DB RFESS w/ 50’s
Burger Workout 03.08.18
Starting next week I’m going to start running in the morning. I want to train a bit and try out for a rugby team on a club. Ive never played a land sport before and Rugby seems like the sport that has enough speed, momentum and violence for me. I was looking at some clubs in the Dallas area, and it seems like every club only practices on Tuesdays and Thursdays which will make it easy to schedule around my lifting program.
But getting huge is my main priority right now. The goal is to stand a chance in a fight with a silver back Gorilla.
Deload week: Bench
Bench – TM= 280 lbs
x 15 – 135 lbs
x 8 – 155 lbs
x 5 185 lbs
x 5 205 lbs
x 5 225 lbs
Supe Set:
Incline Bench/Push Ups
10 sets of 4 incline/10 sets of 8 Push ups
Chest Flys – 5 x 10 reps
Dips – 5 x 10 reps
Triceps – What ever the fuck I want to do.
Bishop Workout 03/06/18 – 03/07/18
What’s up Squad?
My bros… sorry I haven’t been blogging my workouts. I have been visiting the Church of Iron, I just had a hectic work week which we all tend to have from time to time. So my silence wasn’t weakness just laziness. Anyways I am starting to throw in some Joe Defranco work with my Operator Fitness. Mainly because Operator Fitness takes out the joy of going to the gym and replaces it with tears and dehydration laughter.
03/06/18
- 2000m row – 7:17
- Bench Press Warm up
- Working Set: 8 reps @ 165lbs – 6 reps @ 185lbs – 6 reps @ 185lbs
- DB Bench 2 sets of 20 reps @ 60lbs
- Seated Overhand Cable row 4×15 @ infinity bullshit cable weight
- Cable Tricep push downs @ same as above
- DB shoulder shrugs (2 sec pause at top) 3×15 @ 80lbs
- DB lateral raises 3×15 @ 15lbs
- Barbell complex: Two rounds. 5 reps each exercise @ 135. 90 sec rest between
- Dead Lift – Bent Over Row – Hang Clean – Push Press – Front Squat
03/07/18
- 1 mile run @ 6:15
- DB squat jumps 4×6 @ 40lbs
- Squat Warm up
- Working sets: 8 reps @ 185 – 6 reps @ 205 – 4 reps @ 225 (I’m a bitch right now I know)
- Glute Bridge 3×15 @ 205
- Seated Medball Twist w/ Legs off the ground – 3x20ea side @ 20lb medball
