W/u
3 rounds all at 65 lb on the barbell
Shoulder press x10
Bicep curl x13
Skull crushers x10
2 rounds
Back squat at 155 x5
HC at 135×4
comment 0
Weisheit workout 2-16-20
Warmup
4 rounds
6 x Bench press at 155
Burn out bicep curls at the end.
That’s it. I was not feeling it.
DeSapio 02-18-20
4 Rounds @ 132lbs
Deadlift x 5
Push Press x 5
Back Squat x 5
Reverse Lunge x 5 each leg
Assault Bike x 25cal
Ski Erg x 25cal
Row x 25cal
Bishop 2-17-20
Squat – 2sec pause all the way through. 5×135, 5×225, 3×245, 3×275, 5×315, 3x5x245
Press – 5×95, 5×105, 5×115, 5×135, 3x5x105
50 chins
50 dips
50 pull aparts
Wickes 2/17
Did gym Jones movie mass during the last month. Didn’t post because the workouts are long and I didn’t want to retype. My b
2day:
Standard leg warmup
10min stair climber
Work up to 1RM back squat
In between weight increases I did 10 pull-ups
Then:
4 rounds
10 BB straight leg deadlifts @135#
10 BB shrugs w/3 sec hold at top
7-10 weighted pull-ups @25#
Then:
4 rounds
10 decline sit-ups w/5 sec negative @35#
12 DB shrugs @75#
10 toes to bar
Then sauna
Davlantis 2-17-20. Happy 217 day to the realest area code in Illinois
New 4-week cycle and I have the week off work, so It should be a nice start.
Dynamic warmup and prep. Heavy on the upper body warmup and movement prep, benching made me sore.
1 x 1 snatch @ 125lb
2 x 1 snatch drop sets @ 115lb
4 x 3 behind the neck jerk @ 195lb
4 x 3+6 speed back squat @ 165lb + BB good morning @ 115lb
3 x 5 seated box jump
2 x 10+60s+45s ea ab roll-outs + dead bug + side plank
Added some bicep curls to end out before cooling down and getting outta here.
DeSapio 02-15-20
Squat
225 x 10
275 x 5
315 x 5
335 x 2
315 x 5
315 x 5
315 x 3
Strict Press
5 sets: 135 x 5
Hang Clean
5 sets: 155 x 10
Front Squat
3 sets: 225 x 5
Deadlift
225 x 10
315 x 5
365 x 1
405 x 1
Bishop 2-15-20
Front Squat – 5×135, 5×225, 5×245, 3×255, 1×275 (ouch)
Cushing Arms
Three rounds biceps:
5×225 Rack pulls from the floor
4ea incline iso curls with 40lbs
Reverse curl 10x8x6 70,80,90
Preacher curl 10x8x6 70,80,90
barbell curls 5x 80,90,100
Three rounds triceps:
SA DB bench 6ea x 90
40lb DB kick backs 8x10x12
10 Dips
Tricep push downs 15x12x10 52,62,72
Bishop 2-14-20
Squat – 5×135, 5×225, 5×255, 5×295, 5×315, 20×195
Power clean – 5×135, 3×145, 3×165, 2×185, 1×215, 3x3x145
50 chins
100 face pulls
50 shrugs 10×90, 10×90, 3x10x100
Davlantis 2-15-20
End of week 4 of this “Stark Contrast” cycle and I’m feeling it, Mr. Krabs.
Dynamic warmup and prep
5 x 1 snatch @ 145lb – Had to use straps for these, grip failed on a few early/rough ones. Also had a hell of a time getting myself down under the bar, still spooked about receiving at full depth.
1 x 1 power clean @ 225lb
2 x 1 power clean drop sets @ 205lb
1 x 2+1 front squat + split jerk @ 225lb
3 x 12+12 hanging leg raise + glute ham raise
2 x 10 cal strength extensions @ 65lb
Tossed in a little chest/tris work 3 x 8 bench @ 185lb and 3 x 8 cable tricep extensions for funsies
Cool down and head home
SeaLab Fitness 