Credit: Bobby Maximus; Mark Twight; GYM JONES
comments 2
LaBrake 02.09.18
I like the song lyrics to start off the posts…
“I woke up this morning
Didn’t recognize the man in the mirror
Then I laughed and I said, “Oh silly me, that’s just me”
Then I proceeded to brush some stranger’s teeth
But they were my teeth, and I was weightless”
– Kurt Vile, Pretty Pimpin
Bad week for ya boi. Missed Wednesday and Thursday workouts and Monday and Tuesday werent exactly stellar performances. Hazing myself today. Swimming tomorrow AM.
roll, stretch, indian clubs, hang, reverse hypers, pull ups
KB warm up
slap 225 on da bar
5 rounds {
12 reps DL
12 reps DB push press (30lbs)
12 pushups
300m row stroke rate cap of 22}
brief pause
2000m row stroke rate cap of 24 hold 1:50 pace
Bishop Workout 02/09/18
2000m row for warm up clocked in at 7:35
Jordan Stanley w/u
Dead Lift @ body weight (195lbs) – Pull up: 20 – 20 – 10 – 10
Warm down with KB BU OH lunges 2 x 20ea
20 leg lifts – 80 crunches
3 x 10 Reverse Hypers
Weisheit Workout 2-8-18
Warmed up
10 kb swings
5 deadlifts
5 rows each arm
Aerobic
Repeat exercise
Aerobic
10 squats
5 swings
5 lunges each leg
Repeat.
It was short but I needed to do something.
Cheerz
Burger Workout 02.08.18
Been out the last 3 day. Its been a de-load week, letting my body rest…
Next Monday, I will be back on the grind. I’m going to get HUGE!
Monday – didn’t lift.
Tuesday – I did Accessory work, very light weight
Wednesday – Date with a lady friend.
Today
Roll Out
Chest and Back – all lifts should be light, around 50% of TM
Chest – Bench, DB Fly, Push ups, Dips
Back – Reverse Hyper, DB Row, Cable Row, Pull ups
Abs
Sit ups
Roll outs
Davlantis workout 2/7/18
“Oh I, oh, I’m still alive/ Hey, hey, I, oh, I’m still alive/ Hey I, oh, I’m still alive”
– Pearl Jam
Body weight: 202lb, thx to not eating 2 Whataburger meals a day anymore.
Dynamic warmup, mobility work, static stretches
Did few sets of 6-8 light DB bench to get comfortable
Bench press pyramid:
1 x 10 @ 95lb
1 x 8 @ 135lb
1 x 5 @ 185lb (felt too good for five so I repeated 5)
1 x 5 @ 205lb
1 x 3 @ 225lb
3 doubles @ 245lb
Climb back down:
3 @ 225, 5 @ 205, 8 @ 185, 10 @ 135, cry
Accessory work:
4 x 10 each reverse grip SA tricep push/pull(?) down
2 x 3 x 10 cable flys (3 high, 3 low), superset with pushups to failure
3 x 10 DB French curl @ 65lb
LaBrake 02.07.18
resting today. car has a flat tire and the replacement will not be in until friday and I am too lazy to put on the spare (and capitalize letters at the beginning of sentences). therefore i am relying on my wife/wife’s car for transportation
i might mess around and do some push ups or something. probably not.
last night i had taco salad for dinner, tonight its chicken legs w/ indian szns and sweet potatoes and green bell peppers and some onion. then steak the rest of the week.
life update: i am also doing a japanese budgeting strategy that has been interesting so far. its one part tracking your expenses carefully one part meditating at the end of each week on the money you spent. the goal here is to increase my total cash savings for a down payment on a house. i would like to be down to 205 by the end of next week. it will take some serious caloric deficit work on my part. dead lifting is going okay, i am over it, i just wanna row but i am going to hit that 400 lb mark before i dive into cardiovascular power world.
Bishop Workout 02/06/18
Warm up
Ez 2000m row holding under a 2min 500m pace. Finished w/ a 7:40ish
Row and Bench Press Complex
2 x 10 @ 135# 3 x 5 @ 185#
500m row 1:41
2 x 10 @ 135# 1 x 5 @ 185#
500m row 1:45
2 x 10 @ 135#
500m row 1:47
1 x 10 @ 135#
500m row 1:47
100 crunches
Life update: I took progress photos. The wife says I have trimmed up some. Celebrating with some new LuLu threads.
LaBrake 02.06.18
I have erased this sins of the weekend (philly cheese steaks) and am now back under 210 (209.4). last night for dinner i had a salad with romaine and carrots, then a chicken breast (sznd with s&p + paprika) and some sauteed zuccs. tonight is taco salad, whoop. I pretty much eat the same thing for lunch every day of the week. either my spaghetti sauce + zuccs or tomatillo pork stew + sweet potatoes. Trust the process.
did not row last night because I decided to go to the grocery store instead. So, instead of taking a rest day today it will be a row day + a little bit of lower body push.
roll, stretch, indian club, hang, pull ups, reverse hypers
KB warm up complex
a set of 10, 20 and 30 low bar back squat at 135
Brief pause
5 x 2000m row @ 1:00 rest// 1 – 3 stroke rate cap of 18, 4 see what you can do, 5 EZ
Bishop Workout 02/03/18
Jordan Stanley warm up – I do this before every work out I just don’t mention it. Decided to come out.
2000m row
3 x 10 shoulder dislocate
2 rounds of 2 x 30sec work/30sec rest 15# DB OH press
Then:
2 x BB OH press + 2 x Push Press + 2 x Clean and Jerk
Start at 95# go up 5 – 10lbs each round till failure
Rest 60 seconds between rounds.
95 – 115 – 125 – 135 – 155 – 165 – 185
Then:
Six rounds
5 x Pullups @ 25#
10 x push ups
10 x kneeling french press @ 65#
100 crunches
Life update: Molly and I are coming off Paleo this month. Lessons about carbs were learned. Going to increase my calories a bit once I am done with this program. Starting operator fitness in a week:) I will be going carnivore soon because vegetables are for animals lower on the food chain.
