[Wdecoff]

#14254

01/18/19

5 Mike walk with the wife.

01/19/19 At PD limited equipment

Incline Press 185 X 5 X 5

Pull ups – Push ups 5 cycles

Burpees Did Josh Bryant’s Juarez Valley.
12-1 11-2 etc. Forgot to time. And…it got ugly.

01/20/19

5 Mile Winter Walk in the woods with wife and puppy.

Titans telegraph 5 X 10
Wrist rolls 3 X 3/3

[Wdecoff]

#14195

01/17/19

Week 1 Conditioning 1

Worked out at PD. So had to work around equipment

Thruster with 0.5 pod KB.
Wt SL SU 25 lbs
V up

Burpees 8 rds.

Solid Workout. Conditioning sucks. But I did it to myself.

[Wdecoff]

#14161

Did ok.

Did some warm ups in the sauna to get some heat in my bones.

Started with the Old Method Warm up. Mobility work.

Goblet Squats I did 10 reps starting a 10 lb DB 20-30-40-50-60 x 10, 70 x 8, 80 x 2, 90 x 2 ,,100 x 2 x 5

Walking lunges 3 x 10
FG Pull ups 3 x 15-20+ No rest between sets

Magills 3 x 10/10
Supermans ” ” Wanted to warm my core a little more.

Buzzsaw – Pikes – Ab wheel 3 sets 10+ reps each

Balls slams – DB side bends – Thrusters with 20’s did 5 sets but it took awhile.

overall not bad but I’m more out of shape than I thought

I did block 1. But I was more focused and harder on myself starting
this block. But as Shemp Howard said

“Rome wasn’t built in a day and neither was Syracuse”

[Wdecoff]

#14141

And I do want to mention I watched the Ball Slam video and to be frankly Candace who I know is a very nice person scared the hell out of me with her intensity. And…. that’s all I have to say on that subject.

[Wdecoff]

#12915

1 Oz. Curls RPE 10 The Dreams Of Christmas past.

[Wdecoff]

#12874

Glad to see you could get some squatting done. I’m feeling sore just looking at the
reps on the 12th.

The only time I get into that rep range is rev 12 oz. curls and hammer fork curls.

[Wdecoff]

#11703

Keep it coming Murph. Love seeing this. Its great for anyone to see what World Class Coaches do. The honesty of where your at helps your clients see that its ok and be off sometimes. Hope you keep this going.

[Wdecoff]

#11412

I love the idea! But as a disclaimer I’ll be adding 25% to all my training weights! LOL

[Wdecoff]

#11098

Hi,

I’m Will DeCoff. I live in Danvers Mass.

I was a long time Method client of Murphs at TPS.
Unfortunatley life has got in the way and I can
no longer make it to TPS to train.

I’m excited that murph has put this program together so
I can be involved in “The Method” again.

[Wdecoff]

#13807

Thanks Candace. Have a happy and blessed New Year!

[Wdecoff]

#13806

Sorry….I forgot to put on my big girl pants before that workout.

[Author]

Posts