Stair climber warmup
Dynamic shit
Shoulder mobility stuff
5 rounds, no rest other than walking back and forth:
10x DL @225#
10x BB bench @155
Then:
Louder Than 10 from 4 horsemen:
5x ball slam @20#
10x pushups
15x KB swing @70#
No rest, 11 rounds
Sauna
DL FOR DWAYNE SCORE SO FAR: 11,250#
Operator Day 2: Warmup and Strength
This workout surprising destroyed my legs.
Warm-up:
Air squats – 30 sec working / 15 sec rest
total time 4:15
Back squat progression to 1RM
1 x 3 – 135lb
1 x 3 – 155lb
1 x 3 – 185lb
1 x 2 – 205lb
1 x 2 – 225lb
1 x 1 – 245lb
1 x 1 – 275lb
1 x 1 – 300lb
(Maegan was able to do 155 on Back squat)
Abs
20 Crunches
10 physio ball roll outs (Pause for 2 seconds at full extension)
30 Russian twists
x3 ROUNDS
DWU
Then:
DL – 1×5 @ 205, 1×5 @ 245, 3×5 @ 260
Then:
BP – 1×5 @ 155, 1×5 @ 175, 5×5 @ 200
Then:
5R
10 BBR @ 110
20 DBC
10 RH
Performed an extra set of curls in sacrifice to Broden. May the iron god heal Dwyane’s bicep with the speed of a langskip on Thanet Isle’s glass smooth waters.
I’m still a runner
Lite warm up then sets of 10 KB clean and press each arm: 16,24,32,16,24,32kgs.
Then saute onions and mushrooms super set 30pull ups then chop chx breast for butter chx
2.2 miles run, took 18 ish min was stopped because attacked by doggie
This one sucked big time. 1 hour of work
Row x 30 cals
Curve Treadmill x 30 cals
Assault Bike x 30 cals
Jacob’s Ladder x 30 cals
Ski Erg x 30 cals
No idea how many rounds we did, was just trying to survive.
12 Rounds – 1 Hour (:30 rest between exercises)
Row x :30
Curve Treadmill x :30
Assault Bike x :30
Jump Rope x :30
Ski Erg x :30
I have commenced phase 2 of burly boi season: getting jakkt and stakkt.
I’m started a new round of 531 with a higher training max on 11/25/19. My Tuesdays, Thursdays and Saturdays will be some Dan John programming. Basically just doing a Squat, pull, push, press, hinge and carry then going home. My focus is hitting the figures on 531.
In phase 1 of burly boi season October to late November I gained 9ish pounds (186-195). The goal of phase 1 was to build my barbell strength up and learn proper form.
In phase 2 I’m going to add two eggs to every dinner and two glasses of milk in the evening. Hopefully this will push me to 200# buy the end of January. Phase 2 goals are just weight gain and strength gains.
I hit my running goal of 3miles under 20min so the Strength goals and weight gain goals are in full swing.
Goals for the winter:
Deadlift – 405
Squat – 365
Press – Body weight
Body weight – succulent
Dynamic W/u
Then:
50 pull ups
50 KB swings
Then:
One arm press 2×2-3-5 @ 40#, 1×2-3-5 @ 50#
Then:
Wasn’t happy with my effort on my squat yesterday so I had to redo it
Squat – 1×5 @ 185, 1×5 @ 205, 5×5 @ 230#
Then:
Clean – 1×5 @ 125, 1×3 @ 145, 3×2 @ 165
Then:
Core circuit x2
20 toe touches
20 bicycles
30sec side planks
Had an EMERGENCY surgery to remove my appendix, couldnt workout for 3 weeks because of it. Im fat now and out of shape. Getting back to it.
Operator Fitness Day 1
Warm-Up, Circuit
2,000m Row warm-up (Below 8 minutes) – 7:50
“Louder than 10”
5x Ball Slam (T-30lb/M-15lb)
10x Push-up
15x KB swing (T-55lb/M-25lb)
Eleven Round – Maegan did 8
Rolled out
Job interview today. Lil gym sesh beforehand at the hotel.
10 min incline treadmill walk
4 rounds:
10x DB thrusters @45#
10x pushups
10x DB RFESS @45#
.25 mile run
SeaLab Fitness 