MAX OUT FRIDAY
Week 2 Day 4
Core Lifts:
Power Snatch- work to 1RM, worked up to 175lb (10lb PR)
Power Clean- work to 1RM, worked up to 260lb (10lb PR)
Split Jerk- work to 1RM, worked up to 275lb
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Burger Workout 01.19.18
5/3/1
Starting to feel pretty sore, today is going to be a struggle. It’s Friday though, I’m going hard as fuck in the gym.
Week 1 Day 5
Warm up
Roll out
Hip Mobility
Ankle Mobility
the typical Aces WR warm up.
Squat – TM= 345 lbs
x20 – bar
x10 – 135 lbs
x5 185 lbs
x5 – 65% (225)
x5 – 75% (260)
x5 – 85% (290)
Joker Sets
x2 – 95% (327)
x1 – 105% (360)
x1 – 110% (380) – 5 Pounds under my Programed 1RM,
Since I’m pretty dead, I will most likely not get to 110%. I will for sure get 105%.
Accessories
Superset – Lunges and box jumpes – 4 Rounds
5 box jumps
8-10 Lunges each leg with DB.
Row 2k
LaBrake Workout 01.19.18
Did not make it to swimming this AM. Need to re-focus. I’ve found if I pack my bag the night before and lay everything out I am more motivated to get up and get moving, so Sunday night that is what I will do.
I drank a miller lite and ate a lot of pretzels last night at trivia and woke up feeling swollen and groggy. Coincidence? I think not. So I am in need of a real grinder tonight in the House of Iron.
WORKOUT:
Stretch, roll
Indian Clubs
kettlebell swings, goblet squats, halos, pull ups, bottoms up press 3 rounds
Dynamic effort and jumping –
4 rounds:
5 frog jumps
1 perfect box jump
3 power cleans
5 reverse hypers
Deadlift –
work up to 150kg then 5 reps @150kg
BRIEF PAUSE
CIA SNATCH TEST –
max KB snatches in 10 min – 24kg
Weisheit Workout 1-18-18
Back in Lawrenceburg. Fun fact – this County has the highest incarceration rate in the country per capita. Yay Heroin.
Workout
Today was all about getting back in there after 2 days off. Been pretty busy working.
5 min warm up on the tread. Max incline.
3 rounds
- Ts with 10 lb dumbbells
- 10 cable rows with 60 lb on each cable
- 10 each arm cable resisted punches with 60 lb on the cable
- 10 dumbbell press with 45s
Arms felt like jello
5 minute run on the tread
2 rounds
- 5 each leg lunges holding 30 lb dumbs
- 8 goblet squats with a 50 lb dumb
- 10 each leg hip flexor swings using a cable and anklet and 30 lbs
- 10 crunches holding a 12 lb med ball overhead
Diet
Living lavita loco with all the grilled chicken. Lunches have been ok. I was at 244 to begin this week. Hoping to come home tomorrow night and be a couple lbs lighter. Food is just left out all day at this facility so the struggle is real.
Let’s get it fam
LaBrake Workout 01.18.18
Rest Day.
Playing trivia tonight as a fundraiser for the United Way.
Tomorrow its back in the pool in the AM then some DL in the PM.
I submitted a request for SeaLab Fitness to be an affiliated rowing club on the concept2 website so we shall see.
Burger Workout 01.18.18
5/3/1 Week 1
Day 4
I set my Bench press 1 RM as 300 lbs, Which im pretty sure I can do.. lol
I honestly don’t know how I feel after yesterdays Rowing. So It might be a Bad lifting day. The Joker sets are there just in case I feel good. I will try atleast 95%.
Bench Press – TM= 270 lbs
x10 – Bar
x 10 – 135 Lbs
x 5 – 155 Lbs
x5 – 65% (175 Lbs)
x5 – 75% (202 Lbs)
x5+ – 85% (230 Lbs) Trying to set a PR for reps
Joker Sets
95% (255)
105% (283)
110% (295)
Accessories
Push ups – 5 x 12 reps
DB Chest flys – 4 x 8-10 reps
Dips (If possible haha) – 4 x 10-12 reps
Bishop 01/17/18 Bobby Maximus IMG
10 min Cardio Warm up (rowing) and stretching
3 x 5 Wall Squat
3 x 10 Air Squat
3 x 5 Goblet Squat with 52lb kettle bell (Kilograms are for communists)
5 sets of 3 back squat 135 – 185 – 225 – 225 – 245
Then: 4 x 15 back squat @ 125 90sec rest between
Then 10 rounds of 10 air squat – 10 lunges.
Journal Update: I have a couple hard weeks of work coming up and will be putting in 12 hours of work at the office pretty frequently. Going to utilize the weekend and perhaps the early mornings for gym time. My dieting is going strong. Paleo isn’t as tough as I thought it would be. Molly and I try to limit cheating on the weekends. When we do cheat and have carbs we go after the best available options. Current weight 200lbs.
LaBrake 01.17.18
Stretch
2000m row warm up
6 x 500m 30seconds rest hold < 1:50 pace – focus on low stroke rate
brief pause
6 x 100m 30 seconds rest hold <1:40 pace – focus on low stroke rate
Troy said he will beat my 30 minute row distance. So I will have to continue to push until he gives up. One love.
Burger Workout 01.17.18
Today is Suppose to be an easy day. so I’m doing a cardio/Arms day.
Going to row a little bit,
30 sec on, 30 sec Rest for 10 minutes.
Baby steps.. I will beat Carders 30 minute row distance. I give my word.
Arms
Close Grip 21s x 3
Wide Grip 21s x 3
Hammer Curls – 4 x 10
Tri Pull downs 4 x 12
Behind the head Tricep Extensions 4 x 12
Tri – Dips – 4 x 12
Shinn Workout 01.16.18 and 01.17.18
Forgot to post yesterdays workout. My body is wrecked after this third workout today.
Week 2 Day 2
Warm Up:
2 scoops of Assault
Core Lifts:
Push Press- work to 3RM, then -5% & -10% for 3, worked up to 185lb, drop sets at 175lb and 165lb
Alt DB Bench Press- 5 x 5 w/ 60lb DBs
Accessories:
Australian Pull Up- 4 x 12
Arnold Press- 4 x 6
Half Kneeling KB OH Press- 4 x 6ea
Week 2 Day 3
Warm Up:
Monster Walk- 3 x 12ea
Contralateral Glute Bridge- 3 x 12
OH Squat- 3 x 12
Core Lifts:
Power Clean- work to 3RM, then -5% & -10% for 3, worked up to 230lb, drop sets at 220lb and 205lb
Back Squat- w/ pause at the bottom, work to 5RM, then – 20% for 2 x 5, worked up to 275lb, drop sets at 220lb
Clean Pull- 3 x 3 work up to something heavy, sets went 250lb, 275lb, 300lb
