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Wickes workout 2/13/18

Been sick for a week, sliding back into gym today. Weighed 192 this morning.

 

Back Squat

2×10@135

1×10@185

5×10@195

3×5@225

3×2@255

3×1@275

2×1@285

 

Superset BB lunge @135/BB SLDL@95

4×6 each leg

4×5 each leg

Seated Calf Raises

4×12@90

Superset Abs

4×12 Decline tempo sit-ups with 35 pound KB

4×10 each side Oblique leg raises on pull-up bar

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Burger Workout 02.13.18

Favorite day. Im going for a PR, what ever it takes. Going SSJ God with Kaioken x20

Deadlift – TM=390 lbs

x 10 – 135

x 8 – 185

x 5 – 225

x 5 – 65% (255 lbs)

x 5 – 75% (290 lbs)

x 5+ – 85% (330 lbs) Going for rep PR


Joker Sets

x 2 – 95% (370 lb)

x 1 – 105% (405 lbs)

x 1 – 110% (430 lbs)

AMRAP – 65% (255 lbs)


Accessories

Heavy DB Row – 4 x 10

Cable Row – 4 x 12

Pull ups – 5 x 10

Pull downs – 4 x 10

Biceps

Abs

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LaBrake 02.13.18

Taking today off to go to the grocery store and get stuff for my annual valentines day dinner.

I am back under 210 (209) and my goal is to be at 205 by the 20th of February.  The weight loss process has been quite slow because I eat like someone who isn’t trying to lose weight on the weekends. Unfortunately I am going to a beer fest this weekend but I will try my damnedest not to eat like crap after i have had 30 2oz pours of craft beer.

I am going to do a full carnivore test the first week of March to see how it impacts my energy levels. I plan to cut out all grains for at least 7 days prior so its not a huge shock to my body.

A grocery store in town that has a great butcher/meat department is having a massive sale on Saturday so i am going to stock up on meats then.

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DeSapio Workout 02.12.18

Back from a brief hiatus in the woods for 2 weeks/a weekend of drinking. Haven’t been too motivated lately due to the fact I’ll be going to a 6 week course on the 19th and I’ll be certain to lose at least 10 pounds and the muscle mass I recently put on.

Strict Press

88lbs x 15

110lbs x  10

132lbs x 5

5 x 3

132lbs

5 pullups

132lbs

5 pullups

142lbs

5 pullups

142lbs

5 pullups

150lbs

5 pullups

Kb Clean/Press

5 x 3 @ 53lbs

Hang Clean

132lbs x 10

142lbs x 8

150lbs x 6

5 x 3

154lbs

168lbs

176lbs

180lbs

190lbs

 

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Burger Workout 02.12.18

I’m rested and I feel good after this de-load week. Time to go hard again

All TM’s are increase by either 5-10 Lbs.

Push Press – TM = 220 lbs

x 10 – Bar

x 5 – 115

x 5 – 135

x 5 – 65% (145 lbs)

x5 – 75% (165 lbs)

x 5 – 85% (185 lbs)


Jokers

x 3 – 95% (210 lbs)

x 2 -105% (230 lbs)

x 1 – 110% (240 lbs)

x 1 – 115% (255 lbs)

AMRAP – 65% (145 lbs)


Accessories

Face pulls – 4 x 12

Arnold Press – 4 x 10

DB shoulder Flys – 4 x 10

Heavy Shrugs – 4 x 10

Abs

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Shinn Workouts 02.05, 02.07, 02.09, and 02.12.18

Sorry I’ve been MIA. Last week my focus was on the LSAT but was still able to get a few good workouts in. As for the LSAT it went well. I was cramped for time and had a few mins after each section for review. I saw where I need to improve upon for when I take it again in June.

Week 5 Day 1

Warm Up

Bosu Ball Series- 3 x 5ea

OH Squat- 3 x 10

Banded Glute Bridge- 3 x :30ea

Core Lifts

Power Snatch- started at 65% for doubles and worked up 5% until 85%, from there did 145lb, 150lb and 155lb for singles

Power Clean + Split Jerk- started at 65% for doubles and worked up 5% until 85%, from there did 220lb, 231lb, 242lb for singles

Back Squat- take -10% off best 3RM for 5 x 3, did all my sets at 295lb

Snatch Pull- 3 x 3 work up, sets were at 242lb, 253lb, 264lb

Accessories

Barbell Rollout- 3 x 15

Hanging Leg Raise- 3 x 15

Week 5 Day 2

Warm Up

Monster Walks- 3 x 12ea

Banded Deadbugs- 3 x 12ea

Bosu Ball Series- 3 x 5ea

Core Lifts

Snatch Grip Push Press- work to 3RM, then -10% for 3, worked to 225lb, drop set at 205lb

Snatch Balance- 5 x 3 at 70% 1RM, all sets at 125lb

Accessories

KB Front Rack Step Up- 3 x 6ea

Pistol Negatives- 3 x 6ea

Week 5 Day 3

Power Snatch from blocks- 6 x 2 at 70% 1RM, all sets at 125lb

Clean from blocks- 6 x 2 at 70% 1RM, all sets at 200lb

Back Squat w/ 2 sec pause at bottom- work to 2RM, then -5% & -10% for 2, worked to 300lb, drop sets at 285lb and 270lb

Clean Pull- 3 x 3 work up, sets at 340lb, 365lb, 385lb

Accessories

Barbell Rollout- 3 x 15

Hanging Leg Raise- 3 x 15

Week 6 Day 1

Warm Up

Monster Walks- 3 x 12ea

Bosu Ball Series- 3 x 5ea

Seated Box Jumps- 3 x 5

Core Lifts

Power Snatch- started at 65% for doubles, worked up 5% until 85%, then did 155lb, 160lb, 165lb for singles

Power Clean + Split Jerk- started at 65% for doubles, worked up 5% until 85%, then did 220lb, 230lb, 235lb for singles (cleans didn’t feel good but jerk were on point)

Back Squat- take -10% off best 3RM for 5 x 3, all sets at 295lb (felt really easy)

Accessories

KB Thruster- 3 x 6

KB Clean & Jerk- 3 x 4