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Week 8
In Today’s Workout you will start out with 3 Size and Strength set exercises and will be utilizing various loading parameters for these sets. For these exercises you will be performing 4 total sets consisting of your 4 rep max on set 1, 8 rep max on set 2, 16 rep max on set 3 and on set 4 you will use your 4 rep max weight and perform as many reps as possible (AMRAP) over the duration of 2 minutes.
Rest Time:
90 seconds to 2 minutes between strength sets; 90 seconds between completed superset combos; 2 to 1 rest to work ratio for power sets meaning rest is twice as long as set lasts.
Monday - Total body workout 1
1: DEADLIFT
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW
Weight Selection Progression
* SET 1: 4 RM
* SET 2: 8 RM
* SET 3: 16 RM
* SET 4: 2 MINUTE AMRAP WITH 4 RM
2: CLOSE GRIP BENCH PRESS
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW
Weight Selection Progression
* SET 1: 4 RM
* SET 2: 8 RM
* SET 3: 16 RM
* SET 4: 2 MINUTE AMRAP WITH 4 RM
3: UNDERHAND BARBELL ROWS
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW
Weight Selection Progression
* SET 1: 4 RM
* SET 2: 8 RM
* SET 3: 16 RM
* SET 4: 2 MINUTE AMRAP WITH 4 RM
4: DB OR BARBELL THRUSTER
SETS: 3
REPS: SLOWDOWN (USE 10-15 RM)
This exercise is meant to be explosive so rather than taking this exercise to failure you will be training until you experience a noticeable slowdown in your rep speed. Once your reps are no longer explosive, stop the set! Your rest time is twice as long as it takes you to complete your set as you should be taking a 2 to 1 rest to work time ratio.
Diet Calendar Entries for 08 July 2019:
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1457 kcal
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Fat: 52.38g | Prot: 116.36g | Carb: 137.95g.
Breakfast: Dunkin' Donuts Iced Coffee with Cream & Sugar, Dannon Two Good Vanilla Greek Yogurt, Coffee with Cream and Sugar, Giant Eagle 1% Low Fat Milk, Kellogg's Special K Protein Plus Cereal. Lunch: Dino's The Greek Place Original Greek Salad Dressing, Daphne's Greek Cafe Classic Greek Salad with Grilled Chicken (No Dressing). Dinner: Chicken Meatballs, Olivia's Organics Power Blend. Snacks/Other: GNC Wheybolic Natural Chocolate, Dunkin' Donuts Iced Coffee with Cream & Sugar. more...
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