3.09 Mile Walk along the Newburgh Riverfront. 1:07:56
Focusing on using vegetables and nuts as snacks.
Happy to join you fam.
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Wickes workout 1-12
Quick Shoulders/Arms/Cardio
Push press rest~45-60 sec between sets
105X8
125X8
145X5
155X5
165X4
145X5
125X8
Lateral raise
4X12
Hammer curl
4X12
Preacher Curl
2X10
2X8
1X6
2X4
Superset: Single Arm Tricep Push down/Dips
4 sets: push downX15 DipsX8
Superset: Skull crushers w/cambered bar/seated DB curls
3X15 skull crushers
10 DB curls
Rowing machine:
30 seconds sprint/30 seconds rest for 10 minutes
Shinn Workout 01.11.18 & 01.12.18
Past couple days have been hella busy but I was still able to get 2 solid workouts in. Just trying to get better at being consistent.
Week 1 Day 3
Warm Up:
1000m row
Core Lifts:
Hang Clean from Hip- 3RM, then -5&-10% for 3, worked to 205lb, drop sets at 195lb and 185lb
Front Squat- Paused 2 sec in bottom 5RM, then -5&-10% for 5 (this hurt a lot), worked to 225lb, drop sets at 215lb and 205lb
Clean Pulls- 100% 3 × 3 work up
Accessories:
Front Rack Reverse Lunge- 3 x 8ea
Banded Psoas March w/ OH stabilization- 3 x 8ea
Week 1 Day 4
Warm Up:
2 scoops of Assault
Core Lifts:
Power Snatch- work to 1RM, worked to 165lb
Power Clean- work to 1RM, worked to 255lb
DeSapio Workout 01.12.18
AM Workout:
4 x 200 meter sprints
Stadium bleachers x 4
All the gyms are closed for the weekend at Fort Bragg. Will be doing “No Gear” workouts for the remainder of the weekend but no PM workout for today. #Pizza
Burger Workout 01.11.18 – 01.14.18
01.11.18
Today was a rough day… Cut open my finger at work and had to go to a urgent care and get it glued shut. I wont be able to lift for a couple of days until it heals up a bit.
I wasn’t able to get to the gym today.
But the operation must go on…
For 01.12.18 – 01.14.18, I will be doing cardio. Im thinking running since I don’t want to open my cup up rowing on a C2.
I will update on my distance ran.
Next week starting on the 15th, I will be starting the 5/3/1 program.
After the 3rd week I will be increasing my Training max by 10-15 Lbs.
M- Press
T – Deadlift
W – Cardio
Th – Bench Press
Fri – Squat
Sat- Cardio
Week one
5 x 65%
5 x 75%
5 + x 85%
Joker Sets
AMRAP x 65%
Week Two
3 x 70%
3 x 80%
3+ x 90%
Joker Sets
AMRAP x 70%
Week Three
5 x 75%
3 x 85%
1+ x 95%
Joker Sets
AMRAP x 75%
LaBrake Workout 01.12.18
Third swim practice of the week. Getting back into the pool has felt great but I’ve been tired at work and in the evenings. Hopefully once I get on a good schedule I will be able to swim no problem and lift in the evenings.
Snow day today so working from home and no gym this evening.
300 swim, 300 pull, 300 kick
8 x 50 – odds scull, evens IM order 20yards underwater on the first 25
5 x 150 add a 50 back stroke each one, last one is all free
Fins On
200 kick @ 2:30
3 x 50 @ :40 Fly, Back, Fly
200 kick @ 2:45
3 x 50 @ :35 Fly, Back, Fly
200 kick @ 3:00
3 x 50 @ :30 Fly, Back, Fly (I did all freestyle in attempt to make them, made the first two)
200 kick @ 3:15
Swim down
Wickes Workout 1-11-18
warm-up/shoulder mobility ~25min
Superset:
DB bench 6X6, 2X4 and As many pull-ups as possible between the first 6 sets
Superset:
T-Bar row with Bent over row 8 sets of 8 each
Then,
incline bench/Flyes: 10X4 bench, 5X12 flyes
Rope face pulls 4X12
ABS decline sit ups with 35 pound KB. 4 second count on the way down
Bishop 01/11/2018 Updates
Sorry I have been AFK brobeans!
Bobby Maximus IMG
Day #3
2 mile run
3000m Row
Brian Cushing Arms (Just Biceps)
Three rounds
Reverse Curls 10 rep
Incline Seated Curls 10ea arm
Preacher Curl 10 rep
Forehead Curl 10 rep
Forearm Curl 20 rep ea arm
Day #4
2 Rounds
2 x 30sec work 30sec rest (OH position) 10lb DB press
Next:
Warm up bench, push press, bent over row
Ladder: Two rounds of each 5-4-3-2-1
Bench Press 185
Pull Ups
Bent Over Row 185
Push Press 135
100 crunches
Day #5
15 rounds of 30sec work 90sec rest Row
Stayed under 1.45 500m pace
Day #6
Holy Trinity – 100 reps of push ups, pullups, dips
Had to mount shelves so had limited time – lame ass excuse I know.
60 push ups
60 French press (instead of dips – injured sternum)
30 chin ups
Super excited for the next week!
DeSapio Workout 01.11.18
MORNING WORKOUT
3 mile run
EVENING WORKOUT
Strict Press:
88 lbs x 15
110 lbs x 10
132 lbs x 5
5 sets of 3 reps:
132 lbs
132 lbs
142 lbs
142 lbs
148 lbs
Hang Clean:
132 lbs x 10
142 lbs x 8
148 lbs x 6
5 sets of 3 reps:
154 lbs
168 lbs
168 lbs
176 lbs
188 lbs
Sled Push:
60 yards x 4 @ 90 lbs
LaBrake Workout 01.11.18
Back in the weight room this afternoon. I am a little out of sync with the dead-lifting program but these past few days are supposed to be stretching and accessory work. Monday will start Intro Week 2, which is low volume dead-lift + dynamic work and jumping then after that it gets intense. Today I am focusing on low back strengthening and activation and an explosive hip hinge. The long hang chin ups are designed to give me some tension on my arms opposite to where I will be when I am dead-lifting.
Stretch
Then
3 rounds warm-up complex (10 KB swings, 3 Goblet squats, 4 Halos each side)
Then
3 rounds (4 perfect box jumps, 5 reverse hypers, 3 5-second hang chin ups)
Then
20 x 5 KB swings @ 32KG, explosive, 30 seconds rest between rounds
Then
4 x 1000m Row @ 1 min rest hold 3:45
