5 minute row
40 arm raises
5 arm circles
leg swings
Set
3x
20 x back squat at 135 as fast as possible
10 x hip adduction 235
10 x hip abduction 235
3x
10 x assisted dips (40)
20 x shrugs 50/60/70
Ab set
comment 1
Tiemann workout 1/14/2019
Was really struggling to find a part of me to work out that wasnt already sore before hopping in the pool to finish everything off with a 1000 yd swim
5 min row
40 arm raises
5 arm circles
Set
3x
10 x DB back flys 30
10 x 30 second bat wings 45/50/50
10 x seated SA row 32.5/45/50
Tried one set of bench to try to stretch, was too sore to continue
Got in the pool then sat in the sauna for 10 minutes to contemplate life.
Tiemann Workout 1/12/2019
5 minute row
40 arm raises
5 arm circles
Set
3x (everything in immediate succession)
15 x bench at 95
5 x bench 145
10 x DB curls 30/35/40
10 x DB OH press 30/35/40
Then
3x (again, no rest)
10 x SA DB Bench 45/50/55 (only made 9 on the last one)
10 x SA DB row 45/50/55
10 x DB Chest flys 22.5/25/25
10 x DB chest press 22.5/25/25
(arms were completely dead after this)
Set 3
Calling this one the abdominal death march
3x
10 x weighted crunches middle and both sides 25/55/55
10 x back/oblique extensions 50/55/55
10 x incline situps with 45 plate
DeSapio 01-14-19
Morning:
4.5 mile ruck run @ 50lbs – 44:43 (9:57 average)
Evening:
7 Rounds @ 53lb KBs:
Mr Spectacular x 5 + OH Carry 25 meters + KB Swing x 25 + Farmer’s Carry 25 meters
4 Rounds 30/30:
Sled Push
Mountain Climbers
Over-the-shoulder Med Ball Toss
Bear Crawl
Weisheit Workout 1-14-18
Various activities in the hotel gym. 1 hour of effort.
Monroe, LA
Davlantis workout 1/14/19
I’m a resolutioner, y’all.
Been sticking with just swimming before work for the last few months but I’m back in the Swoly Temple again.
Started with nice dnamic warm-up and some low back/core work to tighten that tummy back up
6 x 5 front squat @ 135-205 to get warmed up and moving
Stand around for approx. 6 minutes waiting for a platform
Little empty bar warmup trying to remember how to move
3 x 3+1 clean and jerk from 135 up to 175
3 x 1 clean and jerk @ 185
Some Boulder shoulder work and more core stuff to end out the session
DeSapio 01-11-19
4 Rounds: @ 95lbs
Deadlift x 5
Push-Press x 5
Squat x 5
Reverse Lunge x 5 each leg
Rower x 25 cals
Ski x 25 cals
Burger 01.11.19
Starting IF on Monday, weighing 200. Gotta get healthy.
Incline Bench – 10 x 4
Flat bench – 5 x 6
Superset:
DB Flys – 5 x 10
Push-ups – 5 x 10
Pull ups – 5 x 10
DB Row – 5 x 8 each arm (heavy)
Wide Grip row – 4 x 10
Abs
LaBrake 01.10.2019
weird day, just needed to move. also wanted to try out my new MyZone app and chest strap.
Typical warm up + rolling+ pullups
DB bench 10 @ 70, 8 @ 80, 5 @ 90
OH squat 10 @ bar, 3 x 5 @ 95, 3 x 5 @ 115
5000m Row
DeSapio 01-10-19
250 meter row + 20 burpees
250 meter row + 19 burpees
250 meter row + 18 burpees
…
250 meter row + 1 burpee
Goal is to get the row in 55 seconds or less
