Fast Leg day, was pretty beat before the gym and this finished me off. 100 reps of squats
Backsquat
1×10@145
1×10@195
1×5@215
1×5@225
3×5@235
3×5@245
2×20@145(fucked)
4 Superset BB glute bridge @145×12/DB RFESS @50x5ea
Abs
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Burger Workout 3.2.18
Back Squat – TM=355 lbs
x 10 – 135
x 5 – 185
x 5 – 225
x 5 – 75% (265 lbs)
x 3 – 85% (301 lbs)
x 1 – 95% (340 lbs)
Joker Sets
1 – 105% (370 lbs)
1 – 115% (405 lbs)
AMRAP – 265 lbs
Accessories
Leg extensions – 4 x 12
Hamstring Culrs – 4 x 10
Walking Lunges – 4 x 8 each leg
Abs and stretch
Burger Workout 03.1.18
I hate Globo Gyms. Make sure you aren’t on your phone at the gym.
Bench Press – TM=280
x 15 – 135 lbs
x 5 – 185 lbs
x 5 – 75% (210 lbs)
x 3 – 85% (340 lbs)
x 1 – 95% (270 lbs)
Joker Sets
x 1 – 295 lbs
Accessories
Super Set – 10 sets = Incline Bench (5 Reps)/Pushups (8-10 reps)
Chest Flys – 5 x 8
Dips – 5 x 8-10
Tricep pull downs – 5 x 12
Behind the neck Tricep Extensions – 5 x 10
Davlantis workout 3-1-18
Bodyweight: 199.4
Warmup –
Rolled out back and legs
Dynamic movements, mobility work, static stretching
Death by squat volume
3 x 15 back squat @ 135lb
3 x 10 back squat @ 185lb
Quick shoulder sesh
4 x 8ea SA half-kneeling KB press
3 x 8ea alternating front/lateral raises
Weisheit Workout 2-28-18
From H-Town today. Had fried everything for lunch so I knew I had to get after it. Been stressed as hell at work so this was a good release.
Workout
- 5 minutes on the tread
- 10 DB press 50s
- 10 goblet squats with a 50
- Then I locked eyes with a row machine and said to hell with this shit
- 5K row in 20:53 took it out a little faster than one should for not being a full time rower
Diet – other than the feast at lunch I’ve been so so.
Fun fact about Houston. The Houston Zoo has over 6,000 permanent residents from the animal kingdom.
Davlantis workout 2/27/18
Bodyweight 197.9
Warmup
Dynamic warmup and mobility work
4 x 8ea Alt DB press @ 45, 55, 55, 65lb
4 x 10 DB incline press @ 45, 45, 55, 55lb
5 x 12 tricep rope pushdown
Bench work
1 x 12 @ 135lb
1 x 10 @ 155lb
1 x 9 @ 175lb
3 x 5 @ 185lb
Got sleepy, went home
Burger workout 02.27.18
Dead Lift – TM = 390 lbs
Long rests in between main sets
x 10 – 135
x 5 – 225 lbs
x 5 – 245 lbs
x 5 – 75% (290 lbs)
x 3 – 85% (335 lbs)
x 1+ – 95% (370 lbs)
Joker Sets
x 1 – 105% (410 lbs)
x 1 – 110% (430 lbs) time to get the fuck up
x1 – 115% (450 lbs) ITS TIME TO GET THE FUCK UP!
AMRAP – 250 lbs
Pulls ups – 4 x 10
Cable Rows – 4 x 10
Lat Pull downs – 4 x 10
Heavy DB Row – 4 x 10 each
Burger Workout 02.23.18/02.26.18
02.23.18
Roll out/Warm Up
Back Squat – TM=355
x 20 – bar lbs
1x 0 – 135 lbs
x 5 – 225 lbs
x 3 – 70% (245 lbs)
x 3 – 80% (280 lbs)
x3 – 90% (315 lbs)
Joker Sets
x 2 – 335 lbs
x 1 – 345 lbs
x 1 – 365 lbs
Leg extension 4 x 10
Hamstring Curls 4 x 10
Stretch
02.26.18
Roll out/Warm up
Push Press – TM= 220
x10 – Bar
x 5 – 135 lbs
x5 – 135 lbs
x 5 – 75% (165 lbs)
x 3 – 85% (185 lbs)
x 1 – 95% (205 lbs)
Joker Sets
x 1 – 225 lbs
Arnold Press – 4 x 10 (Heavy)
Shoulder Lateral Raises – 4 x 10
Facepulls – 4 x 12
Front Raises – 4 x 8 each
Shrugs – 3 x 12 (HEAVY!)
LaBrake 02.27.18
stretch, roll
KB warm up complex
DB bench press, work up to 85s, 3 sets of 4 @ 85 super set with band pulls
4 x 750m row hold 1:45 pace ! 1:30 rest
1 x 750m easy 2:05 pace
1 x 1000m hold 1:41 pace (goal was 1:41, I held 1:42)
Bishop Workout 2/26/18
What’s up Squad? I had to work out at the hospital gym yesterday. Unfortunately, I may have to use this kindergarten gym a lot this week.
1 mile run for warm up (6:40 – treadmill)
Working sets – Each group is 3 rounds 10 reps each exercise.
1. DB Bench @ 70lbs. Bent over row @ 80lbs
2. Goblet squat @ 80lbs. Leg extension @ 120lbs
3. Curls 10rep ea. arm @ 40lbs. French press @ 60lbs (15 reps)
4. Lat pull down @ 140lbs. Standing OH DB press @ 45lbs
Abs – 3 rounds of 15 Bosu ball things. 35 crunches
