February 22, 2018
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Wickes Workout 2/21

Leg day. 300 is far off of my PR but it’s the most I’ve got in a while so I was happy with it. Focused on going ass to grass on every squat. Going down the ladder I only took as much rest as it took to change the weights. Daily calories are around 1600~1800, 200g protein per day, trying to stay under 100g carbs per day.

Backsquat

10×135

10×155

8×185

6×205

6×225

4×245

4×275

2×285

1×300

2×285

3×275

4×245

4×235

5×225

8×185

20×135 (death)

Superset to loosen up after squats: BB SLDL/Dumbell lunge variations (forwards, backwards, lateral)

Abs

February 22, 2018
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Wickes Workout 2/19

Forgot to post this after I did it, quick chest/back day. Diet going well, definitely feeling the caloric restriction in my lifting performance though. Focusing on just maintaining strength. Down to 191, 9 pounds down since I started.

Bent over row
10×135
10×135
8×145
8×145
6×155
5×175

4×185

6×145

AMRAP@135

Machine single arm row
12×90
12×115
10×125
10×135
8×145
8×145

DB bench
10×4@80

Incline bench
4×12@135

Quick flyes

4×12@30

Circuit 4x through, rest 1:00 after each round, each round is as fast as possible
10 power cleans
10 push press
10 med ball slams with 20lb ball
10 burpees

February 21, 2018
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Burger Workout 02.20.18

Roll out and Warm up

Dead Lift – TM=390 lbs

x 10 – 135 lbs

x 5 185 lbs

x 4 – 225 lbs

x 3 – 70% (275 lbs)

x 3 – 80% (315 lbs)

x 3+ – 90% (350) – I got 5 reps here, New PR for this weight, I was pretty dead.

Joker Sets

x 2 – 100% (390 lbs) Didnt feel like going more than this. I was pooped

Accessories

Pull-ups – 6 x 8

Heavy Close Grip Cable Rows/Lat Pull down (Super Set) – 5 x 10 each

Low Hammer Row (The machine that you put plates on) – 4 x 10 each side (90 lbs each side)

Stretched

 

February 21, 2018
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Bishop’s Workouts 02/19/18 & 02/20/18

02/19/18

Got out of the office too late to play basketball so I ran 3 miles around my neighborhood with the wife.

02/20/18

2000m row (7:19.1)

6 rounds of:

  • BB Backsquat x 12 @ 135
  • KB Swings x 6 @ 70ish lbs (forgot to look)
  • Weighted Pullups x 3 @ 25lbs (3sec down/3sec up)

Goal was to complete the entire workout under 30 min clocked in at 25min

 

Cheers, Brothers.

February 21, 2018
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LaBrake 02.21.18

BROTHERS! HARKEN TO MY BLOG POST! I’ve been wandering around aimlessly in the world the last two weeks or so. Bored as crap with dead lifting, too tired to grind hard in the evenings because of the whole calorie restriction thing and making poor diet and drinking choices on the weekends. Then to make matters worse, I tweaked my shoulder/bicep tendon by trying to do many reps of dead lift with an alternating grip ( i guess by having your hand facing out it increases the potential for your bicep to be engaged and try to stabilize your shoulder, happens when you are not packing your lats before each rep YE BE WARNED BROTHER). So that was last Friday and it ended a less than stellar week from a diet and exercise perspective. I was also down in the dumps about a work project getting canceled that i was excited for.

But now I am feeling good about myself and work and since I can’t dead lift for a while I am thinking I am going to switch over to my rowing intensive program that will include:

  • at least 4 rowing workouts
  • at least 2 swimming workouts
  • at least 1 strength/strength endurance workout
  • at least 1 power workout

I am going to start from scratch with this program as if I was a novice rower and weightlifter. Focusing on building a great engine of strong legs, a strong core and a great aerobic base. The first week in March seems like a good time to start it so I think that until then I will just mess around in the gym doing whatever pops into my head that day.

I will post Rowing time goals later this week. Unfortunately, all the indoor rowing championship meets are in late February and Early March, so if I am able to stick with this long term, I will try and compete in 2019.

Yesterday (2/20) I worked out with my brother Dmitry in the Humana gym. The rowers there are top of the line and rarely used so I am excited about that.

Workout:

  • Rollout, Stretch a bit
  • KB Warm up
  • 3×5 front squat @135 (super set with SLDL @ 53LB KB)
  • 3×3 front squat @ 185
  • 3×3 front squat @ 210
  • 5×2 (1 rep front squat, 1 rep back squat) @ 225
  • Played around with some DB bench (70,80,85lbs various reps)
  • 2000m row (7:10)
February 21, 2018
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Shinn Workout 02.19.18 and 02.21.18

Week 7 Day 1

Warm Up

Bosu Ball Series- 3 x 6ea

Deadbugs- 3 x 10

Sots Press- 3 x 6

Core Lifts

Power Snatch- 1 x 2 @ 65%, 75%,

1 x 1 @ 80%, 85%, 88%, 90%, sets went 115lb, 130lb, 140lb, 150lb, 155lb, 160lb

Clean & Jerk- 1 x 2 @ 65%, 75%,

1 x 1 @ 80%, 85%, 88%, 90%, sets went 165lb, 190lb, 200lb, 215lb, 220lb, 225lb

Accessories

KB Front Rack Split Squat- 3 x 8ea

Seated Box Jump- 3 x 4

Week 7 Day 2

Warm Up

Monster Walks- 3 x 12ea

Band Pull Apart- 3 x 12

Overhead Squat- 3 x 10

Core Lifts

Power Jerk- 6 x 2 @ 70% 1RM, all sets at 150lb

Overhead Squat- work to 3RM, worked to 140lb

Accessories

Arnold Press- 3 x 6

Skull Crushers- 3 x 12

Hammer Curl- 3 x 12 ea

February 20, 2018
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Davlantis workout 2/20/18

“It’s been awhile” – Staind

You know what they say about unintentional 2 week breaks. Oh well. But high school swim is over so I pretty much have all the time in the world now.

Body weight: 200.5 (loss of gains unknown)

Warmup, dynamic movements, mobility, and static stretches

Straight into squats:

Sets of 5 up to 225lb (75% of max) feeling good

1 x 3 @ 245lb

1 x 3 @ 265lb

3 x 3 @ 275lb

Accessory work:

3 x 8 Arnold press

3 x 20 standing calf raise

3 x 10 each front/lateral raises

February 20, 2018
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Weisheit Workout 2-20-18

Free alcohol in my hotel lobby tonight. I said LORD NO I WILL NOT SIN. Go me. Instead I exercised.

3 rounds

  • 5 minutes aerobic
  • 3 or 4 chin ups
  • 10 dumbbell presses with 50s
  • 10 squats on a flex ball
  • 10 dumbbell curls with 30s

Diet hasn’t been terrible. Continually trying to not eat out.

Fun fact about Knoxville. It held the world’s fair in 1982.

February 19, 2018
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Burger Workout 02.19.18

Got the day off for presidents day. Got to workout early! Was super nice

Shoulders

Push press – TM=220

x 15 – Bar

x 5 – 135 lbs

x 5 – 135 lbs

x 3 –  75% (165 lbs)

x 3 – 85% (185 lbs)

x 3+ – 95% (205 lbs)

Joker Sets

x 2 – 225

x 2 – 235

AMRAP – 165 lbs

Accessories

Arnold Press – 5 x 10

Shoulder Flys – 5 x 8

Facepulls – 4 x 10

Heavy Shrugs – 4 x 10

Arms – 4×10 for all (Bicep Curls and Hammer Curls)