January 23, 2018
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Burger Workout 01.23.18

Yesterday, I weight 200…. I’ve gained some weight since the beginning of the year. I started at 196. I need to get my shit together…

But…. yesterday I hit a PR in Push press. 255 Lbs. I was feeling really good, and could of probably gone up to 260 but I didn’t want to risk anything. Kind of made me think of starting Power Clean Drills on my days off. Nothing heavy, just light weigh to get good form, then move into heavy weight later on (in 3-4 weeks).

Today is…

Dead Lift – TM=370 lbs

10 x 135 lbs

5 x 185 lbs

5 x 200 lbs

3 x 225 lbs

3 x 70% (260 lbs)

3 x 80% (295 lbs)

3 x 90% (335 lbs)

Joker Sets

x2 – 100% (370 lbs)

x1 – 105% (390 lbs)

x1 – 115% (425 lbs) PR

AMRAP – 70% (260)

 

Accessories

Heavy DB Row – 4 x 10

Heavy Cable Row – 4 x 10-12

Wide Grip T-Bar Row – 4 x 10

Abs

5 sets of AMRAP Raises

 

January 23, 2018
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LaBrake 01.23.18

Rest day today to take care of grocery shopping and laundry.

I am currently in the “base” phase of the Smolov (but for deadlifting) program. Unfortunately I got Monday’s rep scheme mixed up and did 9 sets of 4 instead of 4 sets of 9. But I am sure I can bounce back tomorrow and hit the 5 sets of 7.

I weighted 211 this AM, a new low since focusing more on diet and mixing in swimming. My gym muscles are so inefficient at swimming I burn all the calories.

Rowing is going to take a bit of a back seat the next 4 weeks while I am in this base phase of more intense deadlifting. I will also likely be taking rest days on Tuesdays and Thursdays to fully recover from the deadlift since I am in a caloric deficit.

January 23, 2018
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DeSapio Workout 01.22.18

100 pushups

100 situps

25 pullups

Sled push

60 yards x 10 @ 90 lbs

Bench

188×10

10pushups

188×10

10 pushups

210×8

10 pushups

210×6

10 pushups

215×5

10 pushups

225×4

10 pushups

Squat

205×10

25 situps

235×5

25 situps

245×5

25 situps

255×5

25 situps

265×5

25 situps

Straight Leg Dead Lift

176×10

7 pullups

198×10

7 pullups

205×10

7 pullups

210×10

7 pullups

215×10

7 pullups

TGU

10xEach side 35lb KB

 

 

January 22, 2018
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Burger Workout 01.22.18

Saturday , 01.20.18 was an off day but I still rowed 10 sets of 30 secs fast and 30 seconds rest, averaging a 1:39-1:40 pace on the fast 30 sec. then I did arms.

I have no idea what my weight is right now, since I don’t have a scale. When I go to the gym in the afternoons, I weigh myself and I typically weigh about 197. I didn’t eat very well over the weekend. I ate a Fuck ton of food, I wasn’t happy with myself.

01.22.18

Push Press – TM = 205 lbs

x10-15 – Bar

x5 – 95 lbs

x 5 115 Lbs

x 3 135 Lbs

x3 – 70% (145 lbs)

x3 – 80% (165 lbs)

x3+ – 90% (185 lbs)

Joker Sets

x3 – 100% (205 lbs)

x2 – 105% (215 lbs)

x1 – 115% (235 lbs) This is my 1RM

AMRAP – 70% (145 Lbs)

 

Accessories

Face pulls – 4 x 10-12 reps

DB shoulder flys – 4 x 10 reps

Heavy DB Shrugs – 4 x 10 reps

Abs

Sit-ups – 5 x 20

Stability ball roll outs – 5 x 10

January 22, 2018
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LaBrake Workout 01.22.18

I also swam on Saturday, about 2500 yards. Nothing too exciting, I was pretty sore from the Secret Service Snatch test (which I called the CIA snatch test by mistake). I did not so great on my diet on Sunday (ate pizza , not worth it, and had a girl scout cookie milkshake, so worth it). I do, however have some sirloin in the fridge that I am going to cook this evening for dinner with some veggies. I had some of it on Saturday for lunch and it was great.

AM Swim:

300 Swim, 300 Pull, 300 Kick

6 x 50 kick @ :50

3 x 100 IM @ 1:40

1 x 300 Swim @ 4:00

6 x 50 swim @ :40

3 x 100 kick @ 1:50

1 x 300 IM

12 x 25 @ 30, 3 each stroke

 

PM Weights

KB warm up (swings, goblet squats, halos, hip stretches)

3 rounds – 5 pull ups, 5 reverse hypers, 5 dips

work up to a 120 KG DL

THEN

(120kg x 9) x 4

THEN

3 x 1000m negative split row @ 1:00 min rest, shoot for 5 second difference

January 22, 2018
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01/20/18 Bobby Maximus IMG Day 11

Cardio Warm-up

2 x 30sec work/ 30 sec rest shoulder press @ 10lb Dbs Three sets. Min rest between

OH Press

10 @ 95

5 @ 125

3 @ 145

3 @ 165

5 x 10 BB OH Press @ 95. 2 min rest between sets

30 Turkish Get ups @ 26lbs (15 ea side)

100 crunches

Starting to see the scale dip under 200lbs. No carbs is no joke when it comes to losing fat. Still trying to shed this desk body.

January 21, 2018
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DeSapio Workout 01.21.18

Strict Press

88×15

110×10

132×5

5×3

132

132

142

142

150

KB Clean/Press

5×3 @ 53 lbs

Hang Clean

132×10

142×8

150×6

5×3

154

168

175

180

190

Six Way BB Complex

6 Deadlift + 6 Bent-over Row + 6 Hang Clean + 6 Front Squat + 6 Push Press + 6 Back Squat + 10 Push Ups

3 sets: First two sets @ 95 lbs, last set @ 105 lbs

Dead Lift 5×3 

264

264

264

280

280

January 20, 2018
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Weisheit Workout 1-20-18

GARAGE SESH. Quick S/O to Carder for the inspiring snap this morning to get my workout done early. Also wasn’t excited about my weigh in this morning so that was a motivator as well.

Workout (4 Rounds)

  • 2 minutes (ish) jumping rope. New PR is 37 in a row.
  • 5-6 minutes dropping fist bombs on the heavy bag. Got some sweet MMA gloves.
  • 15 step ups on each leg
  • 15 BW squats
  • 10 AB rollers

It was a solid 50 minute workout. A lot of focus on tight core and squeezing my glutes.

Diet

Trying to stay away from anything fried, but french fries are dope. Sticking with grilled chicken most of the time though. Didn’t drink alcohols this whole week so wow. My goal going forward is to work towards drinking a lot of water before I eat and portion control.

Weight – 245