February 27, 2018
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Wickes workout 2/26

Chest/Back day. Was gonna follow Arnold’s blueprint to cut but recently I’ve been doing my own thing and I think it’s working for me. Will probably continue doing my own stuff for 2 more weeks then deload for a week and start an actual cut program with high rep low weight stuff for that #Summer2k18 bod. Super pumped about DB bench today because it’s a rep PR. Been trying to play with the 85’s for a while now.

 

Bent over BB row
2×10@135
2×8@145
4×6@155
10@135

Close grip lat pulldown (no weight values because who tf knows with machines)
1X10 warmup

1x10heavier
4×8 heavy

DB bench
10x 4@85

Trap superset: behind the back shrug w/4sec count at the top/front shrugs w/45 pound plate each hand, slow tempo
4×12

Superset: Incline bench/band pull apart
4×12
Bench@135

Plate pinch press
4×15@35

February 26, 2018
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LaBrake 02.26.18

Posting Fridays workout too.

Friday: Roll, stretch, KB warm up complex

KB clean and press pyramid with the 53 and 72 lb bells

5 reps @ 53, 5 SA rows // 1 rep @ 72, 1 SA row

4 reps @ 53, 4 SA rows // 2 reps a 72, 2 SA row

and so on  down to 1//5

then, 4 x 5 each arm KB Snatches (3 @ 53, 1 @ 72)

then, 3 rounds 10 double KB squats @ 53 immediately followed by 10 strokes on the rower as hard as possiblebe

Monday:

Roll, Stretch, KB warm-up

2000m row, keep heart-rate under 130

10×5 front squat @ 135

super-set with SLDL @ 53lb KB

5 x 10 DB benchpress @ 70lb

2 x 10 min row heart rate cap of 160 @ 2 min rest

February 25, 2018
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Davlantis workout 2/25/18

NSC meet in Jasper can’t throw me off schedule for a whole weekend. Time to go to Church, boys.

Bodyweight: 197.9

Dynamic warmup, mobility work, stretching.

3 x 5 each YTWL

3 x 5 three sec. paused overhead squat @ 95 lb

3 x 6 front squat @ 135, 155, 185 lb

Hang clean and 2 x jerk working up to 185

3 x Clean doubles @ 185lb

And a single at 205lb to see if I could without the glorious nectar of preworkout

Church was short, I’m tired. Glad I went

February 24, 2018
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Wickes workout 2/24

fast leg day because the gym closes earlier on saturdays for some fucking stupid reason and I was running late getting there this evening. Weighed 190 this morning which was awesome. Diet game skrong.

Trap bar deadlift
135×15
225×12
275×8
315×6
365×4
3x385x3
3x405x3
425×1
365×3
315×8

DB RFESS @45
4×12 each leg

Abs

February 24, 2018
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Weisheit Workout 2-24-18

Didn’t drink Last night. That’s probably the first Friday I haven’t drank since like awhile ago. Been a few days since exercise due business/laziness.

3 Rounds

  • 5 minute cardio
  • 20 KB swings
  • 10 push ups
  • 10 KB row each arm
  • 10 KB weight lunges
  • 10 KB press each arm.

My arms are jello.

Diet. I did okay this week. Partaking in Blake Simmons going away party today so tbd on tomorrow’s weigh in.

February 23, 2018
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Bishop Workout 02/22/18

What’s up Squad.

1 mile run for w/u clocked a 6:47. First time under 7 min in awhile. I credit David Goggins.

5 rounds of 3 x Deadlift @ 305 followed by 5 x box jump-depth drop-broad jump

5 rounds of 3 x Weighted pullups @ 35 followed by 5 x clap pullups.

5 rounds of 50 crunches followed by 15 KB swings – heaviest KB at my gym. I don’t know what the hell it weighs because I can’t read socialist units.

If you need motivation this JRE Interview  with David Goggins will help you out.

 

February 22, 2018
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Wickes Workout 2/22

Superset: T-Bar Row/Wide grip cable row
8×6 each exercise

 

Bench press
4×15@135

Superset: straight arm cable pulldown/Flat DB flyes
4×10

Incline bench
6x4x145
4x4x135

Rowing
10 minutes
10x 30 second sprint- 30 second rest

February 22, 2018
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Burger Workout 02.22.18

Today is going to kill me. But in order to become a gorilla you need to put in the work.

Bench – TM=280 lbs

x 20 – Bar

x 10 – 135 lbs

x 5 – 155 lbs

x 3 – 70% (195 lbs)

x 3 – 80% (225 lbs)

x 3+ – 90% (255 lbs)

Joker Sets

x 2 – 100% (280 lbs)

x 1 – 105% (290 lbs)

Accessories

Im going to die

Incline Bench 10 x 5 (Light Weight – 135) / Super set with Push ups – 10 x 10 

DB Chest flys – 5 x 8

Dips – 5 x 10

Abs

Stretch

February 22, 2018
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Davlantis workout 2/22/18

Fun fact for the day: preworkout can exacerbate anxiety and cause more harm in the pursuit of a good lift.

Moral of the story, we’ll see how the next few weeks go without it.

Body weight 199.3 – birth year body weight

Warmup:

Dynamic warmup, mobility work, static stretches

3 x 8 DB bench

3 x 8 DB incline bench

The other stuff:

3 x 6 flat bench @ 165, 185, 205lb

2 x 3 flat bench @ 225lb

4 x 12 tricep push down

5 x 5 incline bench @ 135lb

2 x 20 each two-position DB tricep extension

February 22, 2018
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LaBrake 02.22.18

Rest day today. Thinking about throwing down a 2000m row tomorrow to see what happens before I develop a program for indoor rowing success.

Worked out yesterday tho

first 30 min where a front splits progression stretch program one of my work/gym brother does so i did it with him. Oddly enough it had 180 calf raises of varying degrees, i guess that because its for a good cause i am willing to do them.

Then, 7×1000 m row @ 1:00 min rest // Descend 1-3, 4-6 try to hang on, 7 easy (1: 1:54 pace, 2: 1:49 pace, 3: 1:47 pace, 4: 1:50, 5: 1:52, 6: 1:52, 7: 2:23)