January 16, 2018
comment 1

Burger Workout 01.16.18

5/3/1 – This program is going to destroy me, Especially adding the accessory workouts that I want.

Update on diet, Im eating healthier and meal prepping but still eating a bit to much. I’m afraid that if I cut back on my food intake that my strength and recovery will be stunted. we’ll see how I am after a week or two.

Deadlift – Training max = 370 lbs

10 x 135

5 x 185

5 x 200

5 x 65% (240)

5 x 75% (275)

5+ x 85% (314) Try and set a Rep PR

Joker Sets

5 x 95% (351)

3-4 x 105% (388) (3-4 reps depending on how I feel, I don’t want to go to failure.)

2 x 110% (407)

AMRAP – 65% (240)

 

Accessories

Pull Ups 5 x 10

DB Row –  4 x 10 each

Heavy Cable Row – 4 x 10-12

 

Abs  – Crunches and Stability ball Roll outs.

Stretch

January 16, 2018
comment 0

LaBrake Workout 01.16.18

Weighed 213lbs this AM, so I have officially erased my sins from the weekend and I am back down below where I was last Friday. Cleans, Jumps, Deadlift and rowing again today.

Stretch+roll

warm up:kb swings, goblet squats, halos, pull ups

4 rounds

4 tuck jumps

3 clean and push press @ 70KG

5 reverse hypers

3 jumps for max height

THEN

work up to 145kg dead lift and do one set of 5

THEN

4 x 1500m row (variable stroke rate: 18, 20, 24, 18 by 1500)

 

January 15, 2018
comment 1

Weisheit Workout 1-15-18

Workout in Lawrenceburg, IN

4 rounds

  • 5 minute on a tread. Incline maxed. 3 mph
  • 10 med ball swings each arm (it had handles)
  • 60 Russian twists
  • 10 cable plus downs 130 lbs
  • 10 cable rows 130 lbs
  • 10 each single arm dumbbell press 45 lbs

The treadmill thing wrecked my heart rate each round.

Diet – I had Taco Bell for lunch. I only got 3 tacos in hope to not overfill myself. Meh. Not excited about the choice.

January 15, 2018
comment 0

Shinn Workout 01.15.18

Really loving this program. Starting to feel strong again.

Warm Up:

500m row

Monster Walk- 3 x 12

Sots Press- 3 x 12

OH Squat- 3 x 12

Core Lifts: 

Hip Snatch- work to 3RM, then -5% & -10% for 3, worked up to 140lb, drop sets at 135lb and 125lb

Back Squat- work to 3RM, then -20% for 2 x 5, worked up to 315lb, drop sets at 250lb

Snatch Pull- 3 x 3 work up to something heavy, sets went 185lb, 210lb and 230lb

 

January 15, 2018
comment 0

Burger Workout 01.15.18

Starting the 5/3/1 Program today!!! Its time to get strong AF.

Press – Training Max = 205 lbs

x10 – Bar

x5 – 100

x5 – 115

x5 – 65% (135)

x5  – 75%  (155)

x5+ – 85% (175) Go For PR Reps

Joker Sets

x5 – 95% (195)

x3 – 105% (215)

x2 – 110% (225)

AMRAP – 65% (135)

 

Accessories

Face-pulls – 5 x 12

DB Shoulder Fly’s – 4 x 10

Heavy Shrugs – 4 x 10

ABS

Sit ups and Leg Raises

January 15, 2018
comment 0

LaBrake Workout 01.15.18

I am still depressed about eating a calzone this weekend. if you look at the word it has the abbreviation for calories in it, I should have seen the signs. so this week we are gonna be in the no-Cal Zone. Aka fasted cardio, not sure what its purpose is but that is what I did this AM.

AM, Swim

400 swim, 300 pull, 200 kick, 100 skull

6×75 @ 1:10 Kick/Drill/Swim by 25

4×50 @ 1:00 Build to turn and finish

4 Rounds {

100 Kick @ 1:50

75 Pull @ 1:10

50 Swim @ :30

25 EZ @ 1:00}

THEN

50 EZ

200 Free for time (went a 2:01)

 

PM, Weights

Stretch

Kettlebell swings, goblet squats, halos to warm up

Then

5 rounds

3 Box Jumps

5 power cleans @ 70 kg

5 reverse hypers

Then

work up to 140 kgs Deadlift

1×5 Deadlift @ 140

2×1500 m row EZ @ 1 min rest

 

January 14, 2018
comment 0

Weisheit Workout 1-14-18

Workout

  • Swung it out. Stretched.

3 Rounds. Each 10 minutes

  • 5-6 minutes on the heavy bag. Ending with 30 seconds of holding a squat and fast punches
  • 15 dips
  • 20 step ups
  • 10 push ups
  • 10 box squats
  • Rest till the end of the interval

Got the heart rate up. Good sweats were had.

Diet

It’s not great. Too much beer the past couple nights. Traveling a lot in the coming weeks. By myself mostly so my goal will be to order salads with baked chicken at dinner and avoid beers.

January 14, 2018
comment 0

DeSapio Workout 01.14.18

Kind of a joke of a workout but oh well. I’ll have a ruck on my back for the next 4 days.

No Gear WOD

50 Flutter Kicks

50 Sit-Ups

400m run

100 Flutter Kicks

100 Sit-Ups

400m run

12 min AMRAP

10 Pushups

15 Sit-Ups

20m Walking Lunges

Only did 6 rounds…

January 14, 2018
comment 0

Bishop 01/14/2018 Bobby Maximus IMG

25 x Pull up

25 x Push up

3 x 10lb DB OH press 30sec on 30sec Rest OH

5 rounds 2min Rest between sets:

  • Bench Press @ 135 to failure
  • Pull up to failure

100 crunches

20-15-10 reps of Preacher Curl because its the Lord’s Day

Diet Update:

  • Cheated with carbs a few times this weekend because we bought “previsions” for the snow storm.
  • I’m starting to lose some weight since I stopped eating Meatball sandwiches every day.
  • Current weight: 200lbs

 

January 13, 2018
comment 0

LaBrake Workout 01.13.18

Went out for drinks last night and ended up eating a calzone. Had to punish myself this AM on the erg.

2000m warm up

30min time trial – went 7,939. Was hoping for 8k. I’ll get it next time.

One love.