October 10, 2019
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Wickes 10/10/19

Arm blast

30 minutes of racquetball to warm up

4x 10 Seated DB curls @35#

4x 10 seated hammer curls @40#

Superset 4×10

Cable tricep kickbacks

Single arm overhead DB tricep extension @35#

Superset 4×10

Preacher curl @70#

Low incline cambered bar skull crusher @80#

Finisher 3x

Cable Rope curls, start at 90# do as many as possible at every weight down to 20#

Abs/core superset 3x

20# Barbell in backsquat position on back, slow decline sit ups x10

100 yard farmers carry, fat grip 70# KB and 62# KB. Switch hands at 50 yards

Sauna

October 10, 2019
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Burger 10/8 – 10/9

10/8/19
Shoulder and Arms

Shoulder press – 5 x 10 (Got to 65lb DBs)
Behind the neck Press – 5 x 10 (100 lbs)
Front Raises – 5 x 10
Upright Row – 5 x 12
Shoulder flys – 5 x 10

Bicep Curls – 5 x 14 (7 wide grip, 7 close grip)
Concentration curls – 4 x 10 each
DB Hammer Curls – 4 x 12 each

                                                                  

10/9/19
Legs

Back squat – 12, 10, 8, 6, 4 (Last set: Troy -280 lbs, Maegan – 165 lbs)
Dead lift – 5 x 5 (last set: Troy – 325 lbs, Meagan 110 lbs)
Leg Extensions – 5 x 12
Hamstring Curls – 5 x 10
DB lunges – 4 x 8 each

 

 

 

October 9, 2019
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Wickes 10/9/19

Last august I went on vacation for like a month which meant while I was there I didn’t lift every day like I was pre vacation. I come back home after that month and tried to jump right back into it but since I hadn’t trained in a while I blew up my knee. Not sure what actually happened to it since I never got it checked out because doctors are for pussies but it swelled up real big and clicked and popped and gave me trouble for a while. Long story short I got injured but instead of dealing with it in a prudent manner I acted like a B and quit going to the gym. Fast forward to august of this year and I decided to regain my honor and to kill my inner bitch and get back in the gym. Been working out 5-6 days a week since then. Today I did a circuit with my buddy who is back from the army for a week.

Warmup:

1ish+ hour of racquet ball

Circuit:

150 pound sled rope pull/push 15 yards x4

DB snatch @50lbs x10 each arm

15 tractor tire flips

10 box jumps ~44inch (don’t know for sure) box

20 push ups

30 second sprint on air assault treadmill

Approximate round time 5:30

Rest 4:00, repeat 4 rounds

Stretch, steam sauna

October 8, 2019
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Bishop 10-08-19

Run/Row: push pace = 6:30min mile pace, all out is 5:00 pace, rowing sub 1:40 500m pace

1min push pace
.1 mile all out
100m row
1min push pace @ 2% Inc
.1mile all out
150m row
1min push pace @ 3% Inc
.1mile all out
200m row
1min push pace @ 4% Inc
.1mile all out
250m row

Then:

100 burpee + pullups

October 8, 2019
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Burger 8/7/19

Chest and Back

Incline Bench – 30, 12, 10, 8, 6, 4 (Was feeling weak, only got to 145)
Flat bench – 30, 12, 10, 8, 6, 4 (Was feeling weak, only got to 200 on the last set, Struggle)
Chest Flys – 5 x 10 (35 lbs)
Push ups – 5 x Max Reps

Close Grip Cable Row – 5 x 12
Wide Grip Pull downs – 5 x 12
Close Grip Pull downs – 5 x 12

Abs – Sit ups, Russian Twists.