Can you guess who this headless person is?

Regardless of who this is, she’s 8 and a half months pregnant and she’s working out, doing wall balls, running and dips.
Whoever she is, she’s absolutely incredible.
This person is doing more in one workout than most people with heads and who are not pregnant, are doing in a month.
If you know someone who does nothing, show them this and shame them.

Dana drinks flavored coffee.
Does anyone else drink flavored coffee?
Let me tell you how flavored coffee is made.
Flavored coffee is made by coating freshly roasted, warm whole coffee beans with natural or synthetic flavored oils.
I think it’s safe to assume that it’s all made with synthetic oils as this is most likely the cheapest and easiest way to manipulate one’s palat.
The porous, sponge-like structure of the roasted bean absorbs the concentrated liquid and it’s aroma when tumbled in a large mixer for 15 to 30 minutes.

Now let me tell you how flavored oils are made.

Synthetic flavored oils are made by blending a neutral carrier oil with lab-created aroma chemicals that mimic specific tastes and smells.
Flavorists use organic chemistry to synthesize precise volatile molecules-such as esters and aldehydes-and dissolve them directly into oils like soybean and canola oil.
Do words like, synthetic, lab-created, chemicals, mimic, flavorist, organic chemistry, volatile molecules, esters, aldehydes, soybean and canola oil, sound like words you want involved in the process of making the coffee you drink?
Let me answer for you, A BIG FAT NO!!!
Who the fuck would want or even expect all that shit to be in their innocent little cup of coffee!
You know why you wouldn’t expect it or want it in your coffee?
Let me answer for you again, CAUSE NO ONE WANTS A FUCKIN FLAVORIST MIXING CHEMICALS TO INFLUENCE THEIR TASTE OF COFFEE!!!
It’s fucking ridiculous what these food companies are allowed to get away with!
Soybean and Canola oil are HIGHLY PROCESSED OILS!!! Why the fuck are they in our coffee!!!
This is what they do to manipulate us into buying their products, cover them in toxic chemicals so they taste good.
On top of the chemicals people are drinking without even realizing it, they are putting more shit in the coffee like creamers and more synthetic sugar.
So, a small cup of coffee turns into a vile, despicable, chemically enhanced, highly processed liquid or death.
I trust Dana or anyone else drinking this shit will cease doing so immediately.

Run 400
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 3 min x 5
Deadlift x 5
DB Bulgarian Split Squats x 8
Goblet Side Lunges x 6

Every 2 minutes for (10) sets:
Run 200
7 Burpees

Look at Mel! Mel is 72 years old and not only is she still training, but she’s training hard!
Mel comes to the gym 4-5 times a week and busts her ass, she doesn’t just come in and lollygag her way through the workout, she kills it. Most 72 year olds can barely hold themselves up let alone do pull ups, cleans, deadlifts, and back squats at a quick pace.
Mel’s never gonna die, her bones are solid and her muscle is plenty.

Mel missed the seat on the rower and landed on the metal rail, it was actually hysterical.
Anyways, if this were a normal 72 year old woman, she would have fell off the machine and broken a bone or several bones leading to some sort of catastrophic health issue, and most likely, death.
It sounds funny, but unfortunately, it’s a common occurrence.
Because Mel works out she’s able to lug boxes and crap at the food pantry and she does all her own gardening, lifting bags of mulch and whatever else gardening entails.

This is why it’s important for old people to workout!!
Not just for longevity, but so people can enjoy their later years in life and not be confined to a wheel chair!

Why does this happen?
Because when we get older our bones become more brittle and can’t withstand the type of impact or pressure they used to be able to absorb when we were younger.
Unfortunately, because people are in such bad shape, falling and breaking a hip becomes a life threatening situation.
This doesn’t need to happen or be an issue if we would just train!  Part of your training is getting your bones used to heavy weights therefore becoming more dense and not so brittle.

You would be shocked if I told you the amount of people who have come into the gym to start training for the first time in their lives and can’t even get down and up off the ground without struggling. It’s terrible!
If you got parents make sure you get them lifting weights.

5 Rounds
Run 400
20 Wall Ball
20 Sit ups
20 Supermans

Every :90 for (10) sets:
3 Bench Press
5 Chin Ups

Every :90 for (10) sets:
3 Shoulder Press
Side Laterals till Failure

Every :90 for (10) sets:
Dips till Failure
Barbell Curl till Failure

50 Calorie Row
40 Box Jump Overs 24/20
30 Toes 2 Bar
20 Cleans @135/95
Run 400
20 Cleans @135/95
30 Burpee Over Bar
40 Walking Lunges
50 Calorie Row

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
10 Bird Dog
10 Dead Bug
10 Single Leg Glute Bridge

10 Min EMOM
Back Squat x 3 @75%

Every 2 Minutes for 20 Minutes:
Run 200
10 Swings

Run 400
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 3 min x 5
Deadlift x 5
DB Bulgarian Split Squats x 8
Goblet Side Lunges x 6

Devil’s Press x 7 @50/35
42 Wall Ball
21 Pull up
Devil’s Press x 7
30 Wall Ball
15 Pull up
Devil’s Press x 7
18 Wall Ball
9 Pull up
Devil’s Press x 7

5 Rounds
500/400m Row
200m Farmers Carry
400m Run
2 Min Rest

IS THIS YOU?
YOU ATE WELL ALL DAY, YOU HAD YOUR MEAT AND VEGETABLES FOR DINNER, DO WHATEVER THE FUCK IT IS YOU DO AFTER DINNER AND NOW YOU’RE RELAXING IN FRONT OF THE T.V., OR EVEN WORSE, YOU’RE WATCHING DUMB ASS VIDEOS ON THAT DIGITAL CRACK PIPE SOME CALL A FUCKIN PHONE.
THEN OUT OF NOWHERE, YOU HAVE THE TERRIFIC IDEA OF HAVING A SMALL SNACK, JUST SOMETHING LIGHT, NOTHING CRAZY.
AND THEN BANG!
HERE IT COMES, THE NONSTOP EATING MARATHON THAT LASTS UNTIL YOU’RE ABOUT TO PUKE.
ONCE YOU GET STARTED, YOU JUST CAN’T STOP STUFFIN THAT HOLE IN YOUR FACE, RIGHT? I KNOW, IT’S JUST LIKE A DRUG, CAUSE IT IS A DRUG, JUST A LEGAL ONE CAUSE THERE’S SO MUCH FUCKIN MONEY IN IT, ON THE FRONT END AND THE BACK END. JUST TWO DIFFERENT BUSINESSES MAKING MONEY, BIG FOOD ON THE FRONT END, AND BIG PHARMA ON THE BACK END.

ONCE YOUR TONGUE GETS A TASTE OF THE SWEET SHIT, OPEN UP THE FLOOD GATES CAUSE HERE IT COMES!
YOU’RE NOT EVEN HUNGRY, BUT FOR SOME REASON YOU JUST CAN’T STOP EATING EVERYTHING AS QUICKLY AS POSSIBLE. YOUR EATING BECOMES LIKE AN HOUR LONG AMRAP EXCEPT IT’S AS MANY CALORIES AS POSSIBLE.
NOW YOU’RE STANDING IN FRONT OF THE PANTRY LIKE A RACCOON DIGGING THROUGH A DUMPSTER LOOKING FOR ONE MORE HIT OF SUGAR, THROWIN BAGS OF CHIPS (SKINNY POP POPCORN OF COURSE, DOY) OUT THE WAY, KNOCKIN BOXES OF COOKIE CRISP AND CAP’N CRUNCH OVER LIKE YOU HAVEN’T EATEN IN A YEAR.

THIS IS CALLED A BAD FUCKIN HABIT THAT YOU YOURSELF CREATED.
THIS IS WHY WE DON’T FUCK AROUND WITH THAT SHIT, CAUSE IT’S WORSE THAN A HEROIN ADDICTION, AND AGAIN, I’D PREFER YOU TAKE A SHOT OF HEROIN AND PASS OUT ON THE COUCH.
AT LEAST YOU WON’T STUFF YOUR FACE WITH ENDLESS PILE’S OF SHIT.

IF THIS IS YOU OR YOU KNOW SOMEONE WHO RESEMBLES THIS BEHAVIOR, LET ME TELL YOU WHAT I DO TO AVOID THIS DEBAUCHERY.
I SAY TO MYSELF, ARE YOU THAT FUCKIN MENTALLY WEAK? DO YOU SERIOUSLY NEED A STOMACH STRETCHED TO CAPACITY JUST TO CLOSE YOUR EYES?
AT THAT MOMENT, YOU HAVE TO FEEL THE SAME FEELING YOU GET WHEN YOU DON’T EAT AT NIGHT AND WAKE UP FEELING LIGHTER AND LEANER.
TELL YOURSELF, DO I WANNA WAKE UP FEELING MISERABLE ABOUT MYSELF BECAUSE OF WHAT YOU DID AGAIN, AND AGAIN, AND AGAIN.
DO I WANNA WAKE UP EVEN FATTER THAN I WAS JUST 8 HOURS AGO, OR DO I WANNA WAKE UP KNOWING I DIDN’T GIVE IN AND I WON!
TELL YOURSELF, DO I WANNA LET THE GREDDY PATHETIC FOOD INDUSTRY CONTROL ME, OR DO I WANNA CONTROL ME?
DON’T DO WHAT THE REST OF THE COUNTRY IS DOING, BE DIFFERENT.
SAY THIS SHIT VERBATIM AND YOU WON’T SABOTAGE YOURSELF AFTER MAKING PROGRESS AT THE GYM AND EATING WELL ALL DAY.
IT’S NOT WORTH IT, IT’S REALLY NOT, IT’S JUST FOOD AND IF YOU EAT IT, WHEN DOES IT STOP?
IT DOESN’T STOP, IT BECOMES A HABIT.
BE STRONG. AND FOR CHRIST’S SAKE, KEEP A FUCKING LOG OF WHAT YOU EAT!!!!
MAYBE IF YOU ACTUALLY READ WHAT YOU DID THE NIGHT BEFORE, YOU’LL STOP THAT SHIT!!

Warm up to a weight that you can get for 6-8 reps
Perform 1 Drop set of each exercise
Set up the weight so you can drop the weight at least 4 times.
For example, if you can get 100lbs for 6 reps your set would look like this:
100lbs, 90lbs, 80lbs, 70lbs and 50lbs
Your warm up would be the exact opposite working your way up.
You have to go till failure on each drop.
1. Bench Press
2. Barbell Row or Cable Pulldowns
3. Rear Lateral Raises
4. Shoulder Press
5. DB Side Laterals
6. Front plate Raise
7. DB Skull Crushers or Cable Press downs
8. DB Tricep Kickbacks
9. Barbell Curl or Cable Curl
10. Concentration Curls

RUN 400
3 SETS:
5 RDL
5 ELBOW PUNCHES
5 HIGH PULLS
5 MUSCLE CLEANS
5 POWER CLEANS FROM POWER POS.
5 POWER CLEANS

EVERY 2 MINUTES FOR (5) SETS
10 KB RDL
10 KB REVERSE LUNGE 5 EA. LEG

30 MIN EMOM
1 – RUN 200
2 – BOX JUMP X 5 @30/24
3 – POWER CLEAN X 3 @165/110

Did you know Coca-Cola uses High Fructose Corn Syrup when Coke is made in the U.S. but when Coke is made in Mexico it is made with Pure Cane Sugar?
I’m sure most of you, as well as myself did not know that cause we ain’t drinking Coke, or at least you shouldn’t be.
I’d actually prefer you do Coke instead of drinking Coke, cause it’s fuckin terrible for you.
Why is it that this country falls at the bottom of the list when comparing food quality to other countries?
It’s fuckin terrible what they put in our food just to increase profits. Isn’t there some kind of ethical and moral obligation that the food industry has when it comes to producing our food?
Lawyers and Financial advisors have that obligation but not the companies who produce the food we are going to ingest?
This makes no fuckin sense, they just process the fuck out of everything until there’s no actual sign of real food in their products, it’s fuckin pathetic.
The worst part is, some people have no fuckin clue what’s in the food they eat. People actually trust these companies to produce quality food.
Have you seen the show, “Food Paradise” or “Carnival Eats” ?
They are on The food network.
It’s actually disgusting to watch. The amount of shit these people on the show consume is mind boggling.
93% of Americans have poor metabolic health related to ultra-processed foods. That only leaves 7% of the population with a healthy metabolic system.
75% of Americans are obese and 50% of the U.S. population has diabetes or is prediabetic, and yet these companies get away with continuously poisoning us with ultra-processed crap.
Personally I’d rather take a bullet to the head instead of being one of these companies guinea pigs.
These companies should face consequences for what they are doing to people, but that’ll never happen when greed is present.

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
10 Bird Dog
10 Dead Bug
10 Single Leg Glute Bridge

Every 3 minutes for (10) sets:
Front Squat x 5
T2B, K2E, or GHD Sit-ups x 7
Swings x 10
Increase from last week

Bike
Push ups
:20 work/ :20 rest x 10 ea.