A1 core activations (as many sets/reps as needed)

B1 neutral grip pull ups – 5 sets, 4-8 reps, 90 seconds rest

C1 glute/rec fem activations (as many sets/reps as needed)

D1 deadlifts – 3 set, 5 reps, 90 seconds rest

E1 lying cuff lateral raises – 3 sets, 10-12 reps, 45 seconds rest

F1 biacromial flat bench press – 10 reps

F2 neutral grip rows – 10 reps

3 sets, 30 seconds between supersets

G1 high cable rear delts – 10-12 reps

G2 incline bench laterals – 10-12 reps

3 sets, 15 seconds rest between supersets

****only working sets listed, take as many warm up sets as needed

Split​ ​Overview

  • Back/rear and side delt
  • Chest/tris/bis
  • Deadlift/hams/nut-sack
  • Back/bis
  • Delts
  • Arms
  • repeat

Split​ ​daily

Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row
  • 2 nautilus single-arm pull down
  • 3 barbell rows
  • 4 lying cuff lateral raises
  • 5 prone DB rear delt

Chest/tris/bis

  • 1 incline DB
  • 2 high incline smith (reverse bands)
  • 3 cuff seated triceps extensions
  • 4 single-arm DB preacher

Deadlift/hams/nut-sack

  • 1 deadlifts
  • 2 single-leg leg curls
  • 3 Seated leg curls

Back/bis

  • 1 Hammer “step back” row
  • 2 Hammer pull-down
  • 3 prime extreme row
  • 4 Seated “incline” cable curls

Delts

  • 1 DB military press
  • 2 lying cuff lateral raises
  • 3 reverse pec dec

Arms

  • 1 single-arm DB preacher
  • 2 cuff seated triceps extensions

————————————————————–

8-9-17​ ​Deadlift/hams/nut-sack

  • 1 deadlifts – 455X6
  • 2 single-leg leg curls – 70X4-6
  • 3 Seated leg curls – 190X8

8-10-17​ ​Back/bis

  • 1 Hammer “step back” row – 205X6-8
  • 2 Hammer pull-down – 135X5-8
  • 3 prime extreme row – 225X4
  • 4 Seated “incline” cable curls – 27.5X8-9

8-11-17​ ​Delts

  • 1 DB military press – 52.5K X 6
  • 2 lying cuff lateral raises – 35X6-8
  • 3 reverse pec dec – 240X6-8

8-12-17​ ​Arms

  • 1 single-arm DB preacher – 21K X 6-7, 18K X 7-8, 15K X 9-10
  • 2 cuff seated triceps extensions – 42.5 X 7.5, 37.5 X 10, 32.5 X 15

8-13-17​ ​Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row – 200 X 5-7, 135 X 8-11
  • 2 nautilus single-arm pull down – 180 X 4-6, 135 X 8-10
  • 3 barbell rows – 275 X 4-6, 225 X 8-10
  • 4 lying cuff lateral raises – 35 X 6-8, 27.5 X 7-10
  • 5 prone DB rear delt – 10K X 5-10, 6K X 10-15

8-14-17​ ​Chest/tris/bis

  • 1 incline DB – 55K X 7-9
  • 2 high incline smith (reverse bands) – 325 X 4-6, 275 X 7-10, 245 X 7-9
  • 3 cuff seated triceps extensions – 42.5 X 6-7
  • 4 single-arm DB preacher – 21K X 6-8

8-15-17​ ​Deadlift/hams/nut-sack

  • 1 deadlifts – 495 X 6
  • 2 single-leg leg curls – 75 X 5-8
  • 3 Seated leg curls – 200 X 6-8, 160 X 8-10

8-18-17​ ​Arms

  • 1 single-arm DB preacher – 21.5K X 6-8 (5-8 on left), 18K X 9-10 (left 8-10), 15K X
    11-12
  • 2 cuff seated triceps extensions – 42.5 X 9-10, 37.5 X 13, 32.5 X 15

8-19-17​ ​Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row – 205 X 6-9, 160 X 7-11
  • 2 nautilus single-arm pull down – 180 X 5-6, 135 X 10-11
  • 3 barbell rows (overhand) – 275 X 6-8
  • 4 lying cuff lateral raises – 35 X 8-10
  • 5 prone DB rear delt – 10K X 5-10, 6K X 10-15

8-20–17​ ​Chest/tris/bis

  • 1 incline DB – 57.5 X 7-8
  • 2 high incline smith (reverse bands) – 325 X 6-7, 275 X 7-9, 275 X 6-7
  • 3 cuff seated triceps extensions – 45 X 5-6
  • 4 single-arm DB preacher – 22K X 5-7

8-21-17​ ​Deadlift/hams/nut-sack

  • 1 deadlifts – 525 X 7
  • 2 single-leg leg curls – 75 X 6-9
  • 3 Seated leg curls – 205 X 6-10, 170 X 8-11
  • 4 reverse band hack – 6 plates (big grey bands) X 7

8-23-17​ ​Delts

  • 1 DB military press – 55K X 7, 42.5K X 11
  • 2 lying cuff lateral raises – 35 (plus 2.5) X 7-8, 27.5 X 10, 20 X 14
  • 3 reverse pec dec – 240 X 7-11, 180 X 10-11
  • 4 45 calf – 5 plates X

8-24-17​ ​Arms

  • 1 single-arm DB preacher – 22K X 6-7 (5-7 on left), 19K X 8-9 (left 8-9), 16K X 9-10
  • 2 cuff seated triceps extensions – 45 X 7, 40 X 9, 35 X 14
  • 3 DB wrist curl – 20K X 12

8-25-17​ ​Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row – 210 X 6-9 (stay at this weight), 160 X 8-12, 135 X 8-10 (don’t keep this
    next week)
  • 2 nautilus single-arm pull down – 185 X 5-7, 140 X 9-10
  • 3 trap bar rows (bar 55) – 245 X 6-8
  • 4 lying cuff lateral raises – 35 (plus 2.5) X 7-10, 27.5 X 9-12, 20 X 12-14
  • 5 prone DB rear delt – 10K X 5-10, 6K X 10-15

8-26-17​ ​Chest/tris/bis

  • 1 incline DB – 60 X 6-8 (keep weight next week)
  • 2 high incline smith (reverse bands) – 335 X 5-6 (keep), 275 X 8-10, 245 X 8-10
  • 3 cuff seated triceps extensions – 45 X 6-7, 37.5 X 10-12
  • 4 single-arm DB preacher – 22K X 6-8, 18 X 9-10

8-28-17​ ​Deadlift/hams/nut-sack

  • 1 deadlifts – 555 X 5
  • 2 single-leg leg curls – 80 X 4-7 (keep for next week)
  • 3 Seated leg curls – 205 X 8-12, 175 X 8-11
  • 4 reverse band hack – 7 plates (big grey bands) X 8-11

8-29-17​ ​Back/bis

  • 1 Hammer “step back” row – 225 X 8-10 (move up)
  • 2 Hammer pull-down – 140 X 5-8 (go to 145), 115 X 6-8 (keep)
  • 3 prime extreme row – 225X 6-7 (keep), 180 X 10-12 (keep)
  • 4 Seated “incline” cable curls – 27.5 (plus drop down 5) X 9-10 (add one more drop
    down 5)

8-30-17​ ​Delts

  • 1 DB military press – 57.5K X5-7 (keep for next week), 45K X 8-10
  • 2 lying cuff lateral raises – 35 (plus 2.5) X 7-10 (keep), 27.5 X 9-11, 20 X 12-15 (keep
    all weights)
  • 3 reverse pec dec – 240 X 7-11 (add 5lbs), 180 X 9-11 (keep)
  • 4 45 calf – 5 plates X

8-31-17​ ​Arms

  • 1 single-arm DB preacher – 22K X 6-7 (on both arms), (no drop down sets this week)
  • 2 cuff seated triceps extensions – 45 X 8, (no drop down sets this week)
  • 3 DB wrist curl – 21K X 12

9-1-17​ ​Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row – 210 X 6-10 (felt great, but stay at this weight), 160 X 6-10 (keep)
  • 2 nautilus single-arm pull down – 185 X 6-7 (up to 190), 140 X 9-10 (keep)
  • 3 DB rows – (first week switch to this) – 70K X 9-10 (right), 8-9 (left)
  • 4 lying cuff lateral raises – 35 (plus 2.5) X 8-10, 27.5 X 11-14, 20 X 13-15
  • 5 cable rear delt – 17.5 X 8-10

9-1-17​ ​Chest/tris/bis

  • 1 incline DB – 62.5 X 6 (keep weight next week)
  • 2 high incline smith (reverse bands) – 335 X 6 (up to 340), 275 X 9, 245 X 9
  • 3 cuff seated triceps extensions – 45 X 8 (last one was a little uggs)
  • 4 single-arm DB preacher – 22.5K X 5-6

9-3-17​ ​Deadlift/hams/nut-sack

  • 1 deadlifts – 585 X 7
  • 2 single-leg leg curls – 80 X 5-7 (keep for next week)
  • 3 Seated leg curls – 210 X 6-10 (keep next week), 175 X 8-10 (keep)
  • 4 reverse band hack – 7 plates (big grey bands) X 7

9-4-17​ ​Back/bis

  • 1 Hammer “step back” row – 235 X 7-9 (keep)
  • 2 Hammer pull-down – 145 X 5-6 (keep), 115 X 7-9 (keep)
  • 3 prime extreme row – 225X 6 (keep), 180 X 8-10 (keep)
  • 4 Seated “incline” cable curls – 27.5 (plus 2 drop down 5s) X 9-10 (keep), 22.5 X 11
    (keep)

9-5-17​ ​Delts

  • 1 DB military press – 57.5K X 4-5 (keep for next week)
  • 2 lying cuff lateral raises – 35 (plus 2.5) X8-11(maybe increase based off warmups),
    27.5 X 11-12, 20 X 14-15 (possibly move up all weights)
  • 3 reverse pec dec – 245 X 6-8 (5 added with pin) – keep next week, 180 X 11-12 (up 5)

9-6-17​ ​Arms

  • 1 single-arm DB preacher – 22.5K X 7 (on right), 6-7 on left), 19K X
  • 2 cuff seated triceps extensions – 45 X 9, 37.5 X 13
  • 3 DB wrist curl – 21K X 12

9-7-17​ ​Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row – 210 X 6-10 (keep), 160 X 7-10 (keep)
  • 2 nautilus single-arm pull down – 190 X 5-7 (keep), 140 X 8-10 (keep)
  • 3 DB rows – (first week switch to this) – 72.5K X 6-8 (keep)
  • 4 lying cuff lateral raises – 35 (plus 5 on top) X 7-10 (keep), 27.5 X 10-14 (keep), 20 X
    12-18 (keep)
  • 5 cable rear delt – 17.5 (plus 5 drop down) X 5-8 (keep), 12.5 X 8-12 (keep)
    BFR

9-8-17​ ​Chest/tris/bis

  • 1 incline DB – 62.5 X 7 (move up)
  • 2 high incline smith (reverse bands) – 340 X 6-7 (up to 345), 275 X 10, 245 X 10 (up
    both)
  • 3 cuff seated triceps extensions – 45 X 8 (last one was a little uggs)
  • 4 single-arm DB preacher – 22.5K X 5-6

9-12-17​ ​Back/bis

  • 1 Hammer “step back” row – 235 X 8-10 (move up)
  • 2 Hammer pull-down – 145 X 5-8 (keep), 115 X 7-9 (keep)
  • 3 prime extreme row – 225X 6 (keep), 180 X 8-10 (keep)
  • 4 Seated “incline” cable curls – 27.5 (plus 2 drop down 5s) X 9-10 (keep), 22.5 X 11
    (keep)

9-13-17​ ​Delts

  • 1 DB military press – 57.5K X5 (keep for next week)
  • 2 lying cuff lateral raises – 35 (plus 5 plate on top) X 7-10 (keep), 27.5 X 12-14, 20 X
    17-18 (keep)
  • 3 reverse pec dec – 245 X 7-9 (5 added with pin) – keep next week, 180 X 11-12 (keep)

9-18-17​ ​Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row – 210 X 7-9 (keep), 160 X 8-12 (keep)
  • 2 nautilus single-arm pull down – 190 X 5-7 (keep), 140 X 8-10 (keep)
  • 3 DB rows – (first week switch to this) – 72.5K X 6-8 (keep)
  • 4 lying cuff lateral raises – 35 (plus 5 on top) X 8-12 (keep), 27.5 X 13-14 (keep), 20 X
    15-16 (keep)
  • 5 cable rear delt – 17.5 (plus 5 drop down) X 8-12 (keep)

9-19-17​ ​Arms

  • 1 single-arm DB preacher – 22.5K X (6-8), 19K X 8-9
  • 2 cuff seated triceps extensions – 45 X 9, 37.5 X 11
  • 3 DB wrist curl – 21K X 12

9-20-17​ ​Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row – 210 X 6-8 (keep), 160 X 8-12 (keep)
  • 2 nautilus single-arm pull down – 190 X 5-7 (keep), 140 X 8-10 (keep)
  • 3 DB rows – (first week switch to this) – 72.5K X 6-8 (keep)
  • 4 lying cuff lateral raises – 35 (plus 5 on top) X 8-12 (keep), 27.5 X 13-14 (keep), 20 X
    15-16 (keep)
  • 5 cable rear delt – 17.5 (plus 5 drop down) X 8-12 (keep)

9-21-17​ ​Chest/tris/bis

  • 1 incline DB – 65 X 5 (keep)
  • 2 high incline smith (reverse bands) – 345 X 4-5 (keep), 275 X 10, 245 X 10 (up both)
  • 3 cuff seated triceps extensions – 45 X 8 (last one was a little uggs)
  • 4 single-arm DB preacher – 22.5K X 5-6

9-23-17​ ​Deadlift/hams/nut-sack

  • 1 deadlifts – 610 X 5
  • 2 single-leg leg curls – 80 X 5-7 (keep for next week)
  • 3 Seated leg curls – 210 X 6-10 (keep next week), 175 X 8-10 (keep)
  • 4 reverse band hack – 7 plates (big grey bands) X 7

9-24-17​ ​Back/bis

  • 1 Hammer “step back” row – 235 X 8-10 (move up)
  • 2 Hammer pull-down – 145 X 6-8 (keep), 115 X 7-9 (keep)
  • 3 prime extreme row – 225X 7-8 (keep), 180 X 8-10 (keep)
  • 4 Seated “incline” cable curls – 27.5 (plus 2 drop down 5s) X 10 (up), 22.5 X
    10-11(keep)

9-25-17​ ​Delts

  • 1 DB military press – 57.5K X5 (skipped – feeling a bit beat up)
  • 2 lying cuff lateral raises – 35 (plus 5 plate on top) X 8-10 (keep) – followed with drop set
  • 3 reverse pec dec – 245 X 7-9 (5 added with pin) – keep next week, 180 X 11-12 (keep)

9-26-17​ ​Arms

  • 1 single-arm DB preacher – 22.5K X (5-6), 19K X 8-9, 17 X 9-10
  • 2 cuff seated triceps extensions – 45 X 8-10, 37.5 X 11-12, 30 X 16

9-20-17​ ​Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row – 210 X 6-10 (keep), 160 X 11-12 (keep)
  • 2 nautilus single-arm pull down – 190 X 6-7 (keep), 140 X 9-11 (keep)
  • 3 DB rows – (first week switch to this) – 72.5K X 6-8 (keep)
  • 4 lying cuff lateral raises – 35 (plus 5 on top) X 8-12 (keep), 27.5 X 13-14 (keep), 20 X
    15-16 (keep)
  • 5 cable rear delt – 17.5 (plus 5 drop down) X 8-12 (keep)

TRAINING

Split

  • Day 1
  • Off
  • Day 2
  • Off
  • Repeat

Cardio
Every off day, 20-30min steady state (mainly walking outside)

Day​ ​1
Reverse band incline barbell
Dips
Lying cuff laterals (life fitness or FM – overload long)
Single-arm DB ex
Yoke reverse band squats

Day​ ​2
Nautilus single-arm row
Neutral pull ups
Block deadlifts
Prime lying leg curls
Watson tbench DB curl

***one​ ​working​ ​set​ ​for​ ​each​ ​exercise.​ ​3-6​ ​reps.​ ​At​ ​least​ ​3​ ​minutes​ ​rest​ ​before​ ​working
sets.

DIET

One​ ​workout​ ​(2​ ​meals​ ​pre​ ​-​ ​training)

  • Meal 1 – 8oz lean protein, 15g fat, greens
  • Meal 2 (pre training) – 8oz red meat, 1 tbsp coconut oil
  • WORKOUT 1 – Intra – 30g carbs
  • Meal 3 – 8oz lean protein, greens
  • Meal 4- 8oz lean protein, 100g carb, greens
  • Meal 5 – 8oz lean protein, 125g carbs, greens

Off​ ​day

  • Meal 1 – 8oz red meat, 15g fat, greens
  • Meal 2 – 8oz lean protein, 15g fat, greens
  • Meal 3 – 8oz lean protein, 15g fat, greens
  • Meal 4- 8oz lean protein, 70g carbs, greens
  • Meal 5 – 8oz lean protein, 100g carbs, greens
  • cheat​ ​meals​ ​-​ ​no cheats

Supplements

PRE​ ​-

  • 3 capsules mental trigger (Redcon1)
  • 2 scoops big noise (Redcon1)
  • 4g citruline (true nutrition)

INTRA​ ​-

  • 10g BCAAs (Redcon1 breach)
  • 4g citruline malate (true nutrition)
  • 30g carbs- Vitargo or Branched Dextrin (Redcon1 cluster bomb)

POST​ ​workout​ (with/right before meal – no shake):

  • 5g leucine (true nutrition)
  • 10g EAAs (Thorne EAAs)
  • 5g taurine (Poliquin)
  • 2 scoop electrolytes (KTS)
  • 200mg theanine (Poliquin)
  • 600mg Magnesium glycinate (Poliquin)
  • 5g Glycine (Poliquin)

Daily/health​ (I recommend from Metagenics, Designs for Health, Thorne, Poliquin,
Nutridyn)

  • Poliquin PN multi – 3 daily
  • Poliquin UltraHCL – 2 with every meal
  • Poliquin Uber C Vitamin C (3g total daily)
  • Poliquin uber Zinc (150-200mg daily)
  • Poliquin Magnesium (1g-2g daily – 600 mag glycinate post training, 4-6 capsules
    of UberMag with last two meals)
  • Poliquin D3 (5000iu)
  • Designs for Health – Trans Resveratrol (600mg)
  • Estrogen detox – Designs for Health FemGuard – 4 per day
  • Poliquin or Metagenics 720 blend Fish oil – (4g per day)
  • Metagenics Probiotic (2 per day, AFTER meal) – rotate between UltraFlora
  • Spectrum and UltraFlora IB (switch every 2 weeks)
  • Nutridyn greens – 2 scoops per day
  • KTS Electrolytes – 4 scoops per day
  • Fiber supplement – 15g per day (rotate brands every 2 weeks)
  • Thorne berberine 500 – 1g per day
  • Thorne liver cleanse – 2 cap daily
  • Thorne SAT – 2 cap daily
  • Nutridyn calmez – 2 with last meal
  • Poliquin CLox- 2-3 per day

Off​ ​day​ ​supplements

  • Fish oil – 10-12g per day
  • Vitamin C – 6g per day
  • greens – 6-8 per day
  • Electrolytes – 6-8 per day
  • Poliquin CLox- 6 per day
  • Fiber – 30g per day
  • Femguard – 6-8 per day
  • Fish oil – 3g per meal
  • Increase liver/kidney detox Thorne SAT and Liver cleanse (4-5 per day)
A1 activation
B1 lying cuff laterals – 3 sets, 8-20 reps, 2 minutes rest
C1 reverse pec dec – 3 sets, 8-12 reps, 2 minutes rest
D1 lying laterals – 10-15 reps
D2 prone rear delts – 10-15 reps
D3 lying front raise – 10-15 reps
4 sets, 30 seconds rest between rounds
If Front Squats are the 1st exercise, is there any benefit in doing some light-weight Isometrics on the Leg Extension to contract the quads in their shortest position as part of the warm up (in addition to the Front Squat rehersal sets), prior to starting the workout/Top Set. And similar concept for Chest – if the 1st exercise is a press, any benefit in getting fully short with a cable fly as part of the warm up?

You take femquard but on the internet it says that it`s for women. Can you explain this?

During Warm-up sets how do you realize when weight is appropriate for top set?

What is the best way to learn how to feel the lats?

What I do for adrenal support
– in general
– during/post comp prep

Around the workout
– amino pulsing
– pre workout supplementation
– pre workout food
– intra workout
– timing
– post workout

Vacuums
– can they make your waist smaller
– posture
– pre contest only?
– adequate resistance
– progression

What is the best scapular position when deadlifting?

Why do I always use a wedge and/or safety bar for squats?

How to train calves
– genetics
– how often
– priority

“Is Josh following the same structure? Cause his quads are so well developed too”

“I would like to know, which % of such nutrition plan depends on chemistry. Without talking about substances and based on your profile, how it would be planned without substances?”

“You have several products for liver health and estrogen management.”

“Is estrogen management based on some lab test like Genova/Metametrix where you see your E metabolism? Or it’s a matter for protect you from the sea of estrogen we live in?”

“Curious you don’t take any curcumin product either.”

“Are you manage inflamation through out diet? Besides Fish Oil and gut balance?”

“No quad direct training?”

“Are you completely skipping training legs before nationals? Or is that a mistake?”

***every exercise, when in the fully contracted position, hold for 5 seconds. You want to feel a
“quality contraction”, not an exhausting or fatiguing feeling. Really feel the muscle that is getting
you there and focus on that contracting. Don’t just try and get to some arbitrary position. Repeat
each one for 3-5 reps total, both sides.

A1​ ​prone​ ​TVA​ ​draw-ins
***Start by making sure low back is flat on the ground, knees bent, feet flat on the floor. Exhale
aggressively and pull the bellybutton in towards the floor as far as you can. Hold position for 5
seconds.

B1​ ​”reach”​ ​draw-ins
***Legs straight and on the ground, arms straight overhead. Feel like you are reaching your
heels and hands as far apart as possible to opposite walls. Once they are reached as far as you
can go, exhale aggressively, and feel everything around your midsection pull in tight. (Not just
belly button, but obliques and abs as well, like the feeling of an imaginary weight belt pulling
your midsection in tight from all directions). Hold position for 5 seconds.

C1​ ​hip​ ​flexed,​ ​knee​ ​extensions
****First brace the hips with your abs and keep them still. Then flex at your hip (thigh towards
chest) with your knee bent. Pull your thigh past 90 degrees. Hold upper leg/thigh still, then
extend at the knee as far as you can without thigh moving. (Have your thigh flexed far enough
that you can’t fully straighten your knee). Lightly press into your shin with your hand (2-3lbs of
pressure, just to feel a slightly stronger contraction). Hold position for 5 seconds.

D1​ ​knee​ ​bent​ ​hip​ ​flexion
***First brace the hips with your abs and keep them still. Then bend the knee, and flex at the hip
as far as you can, aiming outside of your body. (Like you’re trying to touch your knee outside
your shoulder). Lightly press into the top of your thigh with your hand (2-3lbs of pressure, just to
feel a slightly stronger contraction). Hold position for 5 seconds.

F1​ ​frog​ ​bridges
***First brace the hips and lower back with your abs and keep them still. Do not let your spine
move, do not let your low back extend. Put the bottom of your feet, (heels most importantly)
together and pull them as close to your body as you can. Squeeze Your glutes and abs HARD,
and drive your heels together as you raise your hips up. Hold position squeezing abs and glutes
hard for 5 seconds.

G1​ ​kneeling​ ​oblique​ ​rotations
****Sit your butt on your heels (or hams on calves). Cross arms. Flex (crunch) the spine
slightly. Keeping your hips still rotate as far as possible, and when you’re at the end of the
range, exhale hard and try and rotate even further. Hold for 5 seconds.

Split overview
Back/rear and side delt

Chest/tris/bis

Deadlift/hams/nut-sack

Back/bis

Delts Arms

repeat

Split daily

Back/rear and side delt
1 nautilus row

2 nautilus single-arm pull down

3 barbell rows

4 lying cuff lateral raises

5 reverse pec dec

Chest/tris/bis

1 low incline DB

2 high incline smith (reverse bands)

3 Watson bar skull crush

4 single-arm DB preacher

Deadlift/hams/nut-sack

1 deadlifts

2 single-leg leg curls

3 Seated leg curls

Back/bis

1 Hammer “step back” row

2 Hammer pull-down

3 prime extreme row

4 Seated “incline” cable curls

Delts

1 DB military press

2 lying cuff lateral raises

3 reverse pec dec

Arms

1 single-arm DB preacher

2 Seated cuff cable triceps extensions

hc

Food options

Red meat: beef, bison, elk, venison (GRASS FED) 95/5 or leaner

Lean protein ( LESS THAN 3g fat per 8oz serving) : chicken, turkey, wild caught fish, eggs (count the fat), egg whites, occasionally vegan protein

Fats: coconut oil, olive oil (don’t cook with), macadamia oil, grassfed butter, almonds, MCT oils, cashews, walnuts (pretty much any nuts other than peanuts), avocado, (what is in grassfed protein, or wild caught fish)

Carbs: rice, potatoes, quinoa, oatmeal, pasta, cereal (Gluten free/organic – and I don’t care the color of any of them, as long as it is the only ingredient – like rice pasta, etc…). I am very wheat intolerant, so I tend to eat gluten free (to avoid wheat, not gluten).

Greens/vegetables: unlimited, but a minimum of 2 cups, unless otherwise specified: spinach, kale, broccoli, asparagus, mixed greens, mushrooms, onions, etc…

All meats are precooked weight. Measure all carbs pre cooked. Macros for the meal must add up

All foods is organic. All red meat and butter is grassfed. All fish is wild caught. Eggs pasture raised. This is most important for fats, and high fat proteins. (Toxins are stored in fat). For some white lean meat I do just “hormone and pesticide free”, not necessarily organic. IMO managing inflammation and toxic load is the “X Factor” when getting extremely lean. And not “halting” towards the end of prep. If you don’t agree, that’s cool, do your thing.

Water: 24oz first thing in the AM before food (lime and apple cider vinegar first thing in the AM as well) . At least 36oz during training. At least gallon and a half on training days.

One workout (1 meal pre – training)

  • Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil
  • WORKOUT 1 – Intra – 30g carbs
  • Meal 2 – 10oz lean protein, 150g carbs
  • Meal 3 – 8oz lean protein, 75g carbs, 15g fat, greens
  • Meal 4- 8oz lean protein, 75g carbs, 15g fat, greens
  • Meal 5 – 8oz lean protein, 125g carbs, greens

One workout (2 meals pre – training)

  • Meal 1 – 8oz lean protein, 75g carbs, 15g fat, greens
  • Meal 2 (pre training) – 10oz red meat, 1 tbsp coconut oil
  • WORKOUT 1 – Intra – 30g carbs
  • Meal 3 – 10oz lean protein, 150g carbs
  • Meal 4- 8oz lean protein, 75g carbs, 15g fat, greens Meal 5 – 8oz lean protein, 125g carbs, greens

Off day

  • Meal 1 – 8oz red meat, 15g fat, greens
  • Meal 2 – 8oz lean protein, 15g fat, greens
  • Meal 3 – 8oz lean protein, 15g fat, greens
  • Meal 4- 8oz lean protein, 15g fat, greens
  • Meal 5 – 8oz lean protein, 70g carbs, greens
  • cheat meals – Friday and Saturday night (replaces meal 5)

****while not a “rule” I always recommend having cheat meals to replace the last meal of the day. This way you do not have some epic breakfast cheat meal that takes you 8 hours to recover from, causing you to miss 3 meals. Cheats can be essentially “whatever you can get away with”, but you need to CONSISTENTLY get in all the quality food you need to grow. I also attempt to avoid cheat foods that cause a ton of inflammation. (Messing up my stomach, or breathing the following day/s)

Supplements

PRE

  • 3 capsules mental trigger (Redcon1)
  • 2 scoops big noise (Redcon1)
  • 4g citruline (true nutrition)

INTRA

  • 10g BCAAs (Redcon1 breach)
  • 5g EAAs (Thorne EAAs)
  • 4g citruline malate (true nutrition)
  • 30g carbs – (Redcon1 cluster bomb)

POST workout (with/right before meal – no shake):

  • 10g leucine (true nutrition)
  • 20g EAAs (Thorne EAAs)
  • 5g taurine (Poliquin)
  • 2 scoop electrolytes (KTS)
  • 200mg theanine (Poliquin)
  • 600mg Magnesium glycinate (Poliquin)
  • 5g Glycine (Poliquin)Daily/health (I recommend from Metagenics, Designs for Health, Thorne, Poliquin, Nutridyn)

OTHER

  • Poliquin PN multi – 3 daily
  • Poliquin UltraHCL – 2 with every meal
  • Poliquin Uber C Vitamin C (6g total daily)
  • Poliquin uber Zinc (150-200mg daily)
  • Poliquin Magnesium (1g-2g daily – 600 mag glycinate post training, 4-6 capsulesof UberMag with last two meals)
  • Poliquin D3 (5000iu)
  • Designs for Health – Trans Resveratrol (600mg)
  • Estrogen detox – Designs for Health FemGuard – 6 per day
  • Poliquin or Metagenics 720 blend Fish oil – (6g per day)
  • Metagenics Probiotic (2 per day, AFTER meal) – rotate between UltraFloraSpectrum and UltraFlora IB (switch every 2 weeks)
  • Nutridyn greens – 3 scoops per day
  • KTS Electrolytes – 4-6 scoops per day
  • Fiber supplement – 15g per day (rotate brands every 2 weeks)
  • Thorne berberine 500 – 1g per day
  • Thorne liver cleanse – 1 cap daily
  • Thorne SAT – 1 cap daily
  • Nutridyn calmez – 2 with last mealOff day supplement changes
  • greens – 6-8 per day
  • Electrolytes – 6-8 per day
  • Fiber – 30g per day
  • Femguard – 10 per day
  • Fish oil – 3g per meal
  • Increase liver/kidney detox (will follow up with this – changing products)

OFF DAY STRATEGIES

  • more sleep, more naps
  • spend more time with the boys
  • More “special time” with the wifey
  • add in any relaxing activities in loving low intensity movement (walk outside,yoga)
  • keep stress low
  • increase vegetable servings per meal (as much as you can palate)
  • increase water intake, at least 2+ gallons (8 liters)
  • Read something non-educational
  • watch excessive amounts of Harry Potter, Lord of the Rings and Star Wars

hc

Hams Glutes & Calves

A1 cable row to “joe row” – 12-15 reps
A2 incline barbell press – 10-12 reps
4 sets, 60 seconds rest

B1 hammer pull down – 12-15 reps
B2 hammer chest press – 12-15 reps
4 sets, 60 seconds rest

C1 cable cross press down – 12-15 reps
C2 machine preacher curls – 12-15 reps
C3 incline cable curls – 12-15 reps
C4 overhead DB tri extension – 12-15 reps
4 sets, 60 seconds rest

D1 cable rear delts – 12-15 reps
D2 DB laterals – 12-15 reps
D3 incline bench DB front raise – 12-15 reps
4 sets, 60 seconds rest

***all reps are “quality contraction” focused. Loads should be non muscle damaging.

****workout was pre and proceeded by 5 minutes of posing, and ab workout at the end
(previously uploaded)

hc

Hams Glutes & Calves

A1 single-leg lying leg curls activations- 4-8 reps, as many sets as needed

B1 single-leg lying leg curls – 5 sets, 4-8 reps, 90 seconds rest

C1 lying leg curls (both legs) – 3 sets, 5-8 full reps + partials, 90 seconds rest

D1 seated leg curls – 3 sets, 8-12 reps, 90 seconds rest

E1 rack RDLs – 3 sets, 8-12 reps, 90 seconds rest

F1 high stance leg press – 15-20 reps
F2 walking lunges – 35-40 reps
5 sets, 60 seconds rest

G1 45 degree calf raise – 4 sets, 10-12 reps, 60 seconds rest

hc