little leg day
BB Deadlift
135×10
225×8
275×5
295×5
315×8
335×4
365×2
385×1
275×10
Superset
6x8x135 front squat
6×5 each leg x95 BB lateral lunge
Single Leg curl/calves
Abs
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Bishop Workout 02/15/18
A PT at the hospital is an old amateur boxer and wanted to put me through man training. – So I obliged him.
1 mile warm up on airdyne
2 x 1 min warrior rope changing to a different swing every 15 sec. 30 sec rest between
2 x 1 min Mountain climbers. Hands on bosu ball; feet on furniture sliders. 30 sec rest between
1 mile airdyne
4 rounds of 30 sec boxing mitt drills; switching feet; . 30 sec rest between
4 rounds of 10 cross over step ups onto box driving out from lunge position.
50 push ups
1 mile run
“Swimming extensions” No possible way to explain these – Sorry
Notes: Cardio sucks. Look out Floyd
Burger Workout 02.15.18
Bench Press – TM=280
x 20 – Bar
x 10 – 135 lbs
x 5 – 155 lbs
x 5 – 65% (185 lbs)
x 5 – 75% (210 lbs)
x 5+ – 85% (235 lbs)
Joker Sets
x 2 – 95% (266 lbs)
x 1 – 105% (290 lbs)
Accessories
Incline Bench – 10 x 4 (Not Heavy)
Super Set – 5 x 10 = DB Chest Flys/Push-ups
Dips – 5 x 10
Abs
Wickes workout 2/14
Bi’s/Tri’s 4the girls on V-Day
Circuit 5x through, rest 1.5min after each round. 30 seconds per exercise, no rest between exercises, as many reps as possible per exercise. Probably should have limited the number to 4 exercises or cut the time per exercise to 20 seconds because at the end of the 3 min round I was usually pretty gassed and couldn’t go as all out as I would have liked.
Hang clean @135
Right arm DB snatch @45
Left arm DB Snatch @45
Side to side Med ball slam
Burpie to box jump
Rope slam
LaBrake 02.15.18
Had meatloaf for dinner last night. It was delicious, but has quite a bit of brown sugar in it. Its a once a year thing for me. Also cooked swiss chard for the first time last night. If you’re not, you should start. cut the leaves from the stems and throw the stems in the skillet with some onion and garlic to soften them up (i recommend trying it raw first, it tastes like a beet but in the form of celery) after you are satisfied with the texture of the stems (some like a bit of a crunch, but it can be tough) throw in the leaves and maybe some crushed red pepper flakes and cook it down a bit. yum! I can only assume it is full of nutrients! hopefully none of those hideous lectins or other gut busters. and that has been talking chard. one love.
Deadlift today, lower volume, higher weight. Then some rowing.
Stretch, Roll, Indian Clubs, Hang, Pull Ups, Reverse Hypes
KB Warm Up
work up to 345
8 singles, one every 30 seconds.
BRIEF PAUSE
20 min row @ SR cap of 22
2 min rest
Row below 1:35 pace at SR 25 or lower for as long as possible.
DeSapio Workout 02.14.18
100 pushups
100 situps
25 pullups
Sled Push: 60yds x 10 @ 90lbs
Bench:
166 x 12
-10 pushups
188 x 10
-10 pushups
198 x 10
– 10 pushups
210 x 5
-10 pushups
210 x 5
-10 pushups
Squat:
205 x 10
-25 situps
235 x 5
-25 situps
245 x 5
-25 situps
255 x 5
-25 x 5
265 x 5
-25 situps
Burger Workout 02.14.18
Yesterday was a good deadlift day. Just an update on my last working, at 330 I did 8 reps which is a new personal record. My body is destroyed.
An update on the beard. Its growing in well, the longer it grows the stronger I get.
Its an off day
Arms, Arms and more Arms
Going to do some curls…. some Preacher curls…. some 21s…..
Going to do some Tricep extensions…. some tricep pull downs… some Behind the neck…
all 4 x 10
02/12/18 AND 02/13/18 Work Outs
Sup Squad.
Played church league basketball. 5v5 full court no subs. – So one could say it was a great cardio session.
Stats:
Points – 5
Rebounds – 11
Steals – 2
Assists – 5
Travelling – 2
Fouls – 1
@Blake Simmons I am coming for your job.
02/13/18
2000m Row 7:37 – going to start pushing myself harder. The goal is to go Sub 7 min. in order to keep my wife. (Carder’s rule)
Jordan Stanley Warm up
25 x Push ups
25 x Pullups
2 x 30sec work/30sec rest OH DB press 15lbs
100 reps of bench @ Body weight LOL
that went like this….
10 – 135
10 – 135
5 sets of 5 at 185
10 – 135
10 – 135
10 – 135
10 – 135
10- 135
5 – 135
100 crunches
Wickes workout 2/13/18
Been sick for a week, sliding back into gym today. Weighed 192 this morning.
Back Squat
2×10@135
1×10@185
5×10@195
3×5@225
3×2@255
3×1@275
2×1@285
Superset BB lunge @135/BB SLDL@95
4×6 each leg
4×5 each leg
Seated Calf Raises
4×12@90
Superset Abs
4×12 Decline tempo sit-ups with 35 pound KB
4×10 each side Oblique leg raises on pull-up bar
Burger Workout 02.13.18
Favorite day. Im going for a PR, what ever it takes. Going SSJ God with Kaioken x20
Deadlift – TM=390 lbs
x 10 – 135
x 8 – 185
x 5 – 225
x 5 – 65% (255 lbs)
x 5 – 75% (290 lbs)
x 5+ – 85% (330 lbs) Going for rep PR
Joker Sets
x 2 – 95% (370 lb)
x 1 – 105% (405 lbs)
x 1 – 110% (430 lbs)
AMRAP – 65% (255 lbs)
Accessories
Heavy DB Row – 4 x 10
Cable Row – 4 x 12
Pull ups – 5 x 10
Pull downs – 4 x 10
Biceps
Abs
