Day 1

For the sake of those reading this I believe we will call today “Day 1”. Honestly, being 20 years in, calling my training Day 1 seems odd. However it’s a public notice of my goals, and how I intend to shape my training moving forward. Most people looking from afar would assume that my lifting days are done. Far from it.

I had surgery last July, and in the hospital I had a very hard conversation with my surgeons, and doctors about the overall condition of my body. It was not good. My heart was being abused via high blood pressure, and resting heart rates that for most would measure the same after a good workout. My liver/kidney levels were elevated, and my sleep was terrible due to sleep apnea. I was 342 lbs, and I don’t care how you try to frame it, that’s not good.

I had chased a sport I loved so much, that I traded my body, health, and in many ways my happiness to be the best I could be. Good on the platform. Terrible in every other way. So I decided that I could literally keep killing myself slowly, or I could adjust my life to focus on health, and overall strength.

In doing so my diet has evolved to a keto/carnivore style diet where my primary food sources are fat and protein. My training is revolved around movement, strength, and conditioning.

I’ll give more detailed coverage of those things as we move forward, but to start my goals are to be happy, be a better man, friend, father, family man, businessman, and to help others struggling to let go of things that hold them down, and to help propel them forward. Thanks for joining me:

Day 1:

Wake Up: 4:42 am, immediately drink 20 oz water, and take 1stPhorm Master Brain AM.

Training:

*Warm Up

400m Row x 6

1:00Rest- 8 Air Squats per Rest

*Goblet Squat- 3 x 8 Reps

*KB Swing- 3 x 10 Reps

Worksets

*Squats

315 x 6

355 x 16 (As an AMRAP)

335 x 5

*Pause Squats

275 x 4 x 3 sets

3 count

*Step Ups (Knee High)

75lbs DB w/Straps

3 x :30 fast paced

*Lilly Shrugs

3 x 10

Conditioning

*2000m Row- 7:28

Training Log: Part 26

1/21/18

Leg Press

Warm Up

4 Plates x 12 x 8 sets

Leg Curls/Leg Extensions

4 sets x 15

Lat Pulldowns

3 x 20

Lilly Shrugs

3 x 20

Rower

12500m

1/22/18

Competition Bench

Warm Ups

315 x 6 x 4 sets

365 x 3 x 2sets

405 x 7

Close Grip

315 x 8

315 x 8

Tricep DB French Press

45 x 20 x 4 sets

Incline DB Press

100 x 20 x 2 sets

Tricep Pressdowns

100 reps

Lat Pulldowns

100 reps

1/23/18

Leg Press

2 Plates x 10

4 Plates x 10

5 Plates x 10 x 3 sets

6 Plates x 5 x 4 sets

Prowler

3 x 100 feet

Bodyweight Squats

20 x 4 sets

Forward Leans (Partial Lunge Movement) x 10 x 3

RDL’s x 10 x 4 sets

Row

1/2 Marathon

1/24/18

Bench

315 x 5 x 3 sets

335 x 5 x 3 sets

Close Grip

275 x 6 x 3 sets

Dips

4 x 15 Reps

Lilly Shrugs

4 x 15 Reps

Tri Pushdowns/Bicep Curls

3 x 15 Reps each

Row 500m/1:00 Rest x 10 Rounds- 26:20 total time

Training Log: Part 25

1/17/18

Squats

ON ALL SETS PAUSE FIRST AND LAST IN THE HOLE

Warm Up

225 x 6

275 x 5

315 x 3 x 3 sets

365 x 1 x 3 sets (Paused)

45 seconds rest Periods

GIANT SET:

*DB Clean to Shoulder then Squat-6 Reps

*DB Farmers Walk/Squat 50ft For time. Try to go faster each time

*Lunge-7 Reps Per Leg

**4 Rounds: no rest between sets, 90 seconds between rounds

SUPERSET:

*KB Snatch-5 per arm

*KB Side Swings

**3 Rounds. No rest between sets, 60 seconds between rounds

*KB Deadlifts: 2 sets x 10

*Push Up w/Hands on KB (Both Hands on the Bell

3 sets x 10 https://youtu.be/oukwI8_EKes

*Lilly Shrugs: 4 sets x 12 Reps

1/18/18

FLOOR PRESS

Warm Ups

225 x 6

275 x 5

315 x 5

345 x 3 x 3 sets

375 x 2-3 x 3 sets

60 secs rest

CG Floor Press

300 x AMRAP-14

60 seconds rest between

SUPERSET

*KB Alternating Curls-8 Curls per arm

*Kneeling PushUps – AMRAP for 20 secs

**3 Rounds. No rest between sets. 60 seconds between rounds.

JUMP ROPE

75 seconds (Pace yourself. If no rope just stationary jumps) 4 Rounds

Squats

50% x 8 x 4 sets

45 seconds rest

1/19/18

Rest

1/20/18

Deadlifts

Warm Up

405 x 4 x 3 sets

475 x 2 x 3 sets

525 x 2 x 2 sets

Superset

*KB Clean x 8 Reps (One Arm per Round)

*Snatch Grip Deads- 315 x 4

4 Rounds

Olympic Squat

275 x 4 x 4 sets

Superset

DB Farmers 25 ft, 10 Push-ups, 25ft

Lunges 12 strides

3 Rounds

40 yard Yoke x 8

:45 Minute Rest

(WARM UP BEFORE YOKE)

Choose one

1/20/18

Incline DB Palms Facing

80 x 15

100 x 15

110 x 12

120 x 12

SUPERSET

130 Skullcrusher x 12

(Same Preacher Curl Bar for Both)

Chest Press x 12

3 Rounds

SUPERSET

Face Pulls-10

Pushups- 12

4 Rounds

Superset

KB One Arm Side Swings- 10

KB Lilly Shrugs-10

4 Rounds

Lat Pulldowns

4 x 12