Kb w/u
Deadlift – 135×8, 185×5, 225×5, 275×5, 315x5x3
Zercher – 135×5, 185×3
Bench press – 135×8, 185×5, 215×5, 230x5x5
Bent over row – 135x10x3
BB curls – 85x10x3
#D4D 10,460
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Weisheit Workout 1-1-20
New year. Bought a weight rack of Nextdoor neighbor and canceled the gym membership.
Warm up and stretching
3 sets:
10 rep BP @135
5 split squats each leg
10 shoulder Ts
10 shoulder Ys
10 KB swing at 50
2 sets:
2 chin-ups
5 squats at 135
HNY
Bishop 12-30-19
Squat – 8×135, 5×215, 5×245, 5x5x275#
Press – 5×105, 5×115, 5×120, 10×105#
50 Chins
50 Dips
Davlantis 12-30-19
Took a week off due to a Christmas morning toe injury.
Incredible bulk week 2, day 1
Dynamic warm up
4×2+2 snatch grip push press + snatch balance
3×1+2 clean + front squat
3×8 back squat
1 back squat for weight
3×1+3 snatch pull + low hang high pull
3×10 SADB roe
3×10 dips
DeSapio 12-29-19
Crossfit Gym
10-9-8-7-6-5-4-3-2-1
Power Clean @ 155lbs
Deadlift @ 290lbs
Bench @ 195lbs
(D4D: 15,950)
DeSapio 12-28-19
12-28 Lifetime fitness meathead routine
x 5
Bent Over Row @ 135 x 10
Pull-Ups x 10
Bench
135 x 15
185 x 10
225 x 8
235 x 6
245 x 4
Cable Row
100 x 15
120 x 15
140 x 15
120 x 15
100 x 15
DB Curl/Press x 4
30s x 12
Squat x 4
225 x 10
Bishop 12-29-19
Bro Split
Chest:
Bench – 135×10, 185×5, 205×8, 225×5, 245×3
Incline DB Bench – 60×5, 70×5, 70×5
Reverse Fly – 30x5x5
Back:
B/B Row – 135×10, 185×5, 205x3x2
Chins – 8,8,6
D/Lift – 225×5, 275×5, 315×5
Biceps:
B/B Curl – 60×10, 70×5, 80×5, 90×5
Incline Curl – 2x 30x5ea then drop set to 20x3ea
Reverse Curl – 50×12, 70×5
#D4D: 4,075
Bishop 12-27-19
Squat – 1×8 – 135, 1×5 – 185, 1×5 – 215, 1×5 – 245, 1×20 – 185#
Press – 15×5 – 90#
Three rounds:
10 ez bar curls
20 DB shrugs – 80#
20 face pulls
Bishop 12-24-19
Dead lift – 1×10 @ 135, 1×5 @ 185, 1×5 @ 215, 1×5 @ 250, 3×5 @ 285
Zercher – 1×5 @ 135, 1×3 @ 185, 1×2 @ 225
Bench – 1×8 @ 135, 1×5 @ 165, 1×5 @ 185, 5×5 @ 205
Three rounds:
1×10 bent over @ 135
1×20 curls
1×10 reverse hyper
#D4D total: 10,555#
LaBrake 12.23.2019
Coming to you live from TX in an epic SeaLab collaboration.
Probably last workout of the year. I’ll be skiing so it’s still exercise.
Worked up to a 385 Lb DL
Then 5 rounds 3 min EMOM 5 snatch ea arm min 1&2 power push up min 3
Then a single DT @ 155 (5 rounds 12 DL, 9 hang clean, 6 push jerk)
4.2 mile run on the big hill
SeaLab Fitness 