Woke up feeling tired and sluggish so I did some light activity in the morning. Still felt a little tired in the afternoon until my second set on squats. I got a second wind so to say and the session turned out nice. 20 Rep set was easy, yet still left me in a heaping puddle of sweat and lack of oxygen.
Airdyne x35min light “flush” ride (255cal)
Ankle Strap Sled Drag
Upper Body Sled Drag
Deadbug w/ Yoga Block 3×8
Throwback Pic.. Sometimes you just have to get that grip an go! This is how my second session started. Turned out well in the end.
Safety Squat Bar Squat (Ladder Program Wk 3 – Day)
105×5, 155×5, 205×3, 255×3,
295 3 ladders of 3 rungs (5-3-2) = 30 total reps
20 Rep Breathing Safety Squat Bar Squat
205 x20 reps w/ 3 breathes in between each rep
Football Bar Incline Bench Press
Wide Grip 105×6
Football Bar Incline Bench Rep Set
115×15 – Rack & 3 breathes – Then x5 w/ medium grip = 20 total rep
Safety Squat Bar Reverse Lunge
DB Rolling Tricep Extension
Safety Squat Bar Goodmorning
Band Tricep Pressdown
Plate Pinch Farmers Walk
25lb Bumper 3x40yd
*All done in a circuit fashion – little rest if any
Belt Squat Walk
Available for Remote Coaching and Programming. Contact me in the form below!
Im currently 2 weeks into a 4 week plan. This plan was to attack some volume as well as add some bodyweight. My body is/was in need of turning a blind eye towards some of the things I’ve been experimenting with over the last year or so. That said I am 10 days in and up 11.2lbs so far. I don’t expect the gain in weight to keep coming on as it did the first week. Things are stabilizing out a bit – but recovery and energy are much better. So far all is going good.
KB Single Arm Press (Ladder Fashion – All Unbroken)
53 x5-3-2 = 10 per arm
62 x4-3-2-1 = 10 per arm
70 x3-2-1 = 6 per arm
70 x2-1 = 3 per arm
79 x2-1 = 3 per arm
88 2×1/1 = 2 per arm
(34 per arm total presses)
Tactical C2B Pull Ups
10×3 = 30 total
KB Single Arm Swing
70 5×10/10 – Done in about 6min
BJJ Lesson with Professor Rader x45-60min
My professor – My friend – My GreenStrength Savage Athlete
Belt Squat + Belt Squat Goodmorning
150 x10 squat x10 goodmorning
150 + 20 Chain around Neck 3×8/8
The topic of food, diets, supplements is a never ending discussion in the gym. I am beyond floored by the fact that the majority of us simply don’t understand how to eat for a healthy body/mind. Before we get crazy with all the nutrient timing and secret hacks out there we must first create an environment of consistency with 1 ingredient – real nutrient dense foods. Here is some direction – I call it nutrition made simple, dive in.
Educate yourself on what 1 ingredient – real nutrient dense foods are. For the sake of simplicity, here is a shopping list from the WHOLE 30 group.
Understand you need to eat enough “fuel” each day to perform. A good starting point is to make sure you’re getting around 15xBW in Calories. After a few weeks you can adjust up or down accordingly. *Remember, lack of fuel can be a disaster to your hormones and performance/cognitive abilities.
Build balanced meals. Nothing fancy here – just make sure each meal contains a
-Vegetable and or/fruit source
*Little secret here. Want to lose more fat? Opt for more colorful veggies in place of starches/fruits. *You can also use the shopping list to pick a variety of options for each spot in your meal.
Now go cook, enjoy the taste of real food, and be consistent. Oh and watch your energy levels and body change for the better.
One more thing – Supplements…. Ummm.. Ask after the following are in order.
-Sleeping 6-8 hours each night
-Eating the above for an extended period of time.. Not 2 weeks but at least 2 months.
-Daily activity for at least 20-30min
-Staying Hydrated.. Drink your WATER!