Warm up:
1 Min Deep squat
10 Goblet Squat
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm
Strength:
Back Squat
5 x 3
Increase 5-10 lbs from last week
Accessory:
10 Single Leg Touchdown Squats
10 Star Plank
10 Seated Front Leg Raise over KB
Metcon:
Every 3 minutes for (3) sets
30 Wall Ball
10 Pull up
Wall ball and pull ups are done consecutively
Kevin mentioned to me that the email about following you caloric intake using My Fitness Pal has motivated him to actually do it.
I can tell already that Kevin looks different. He’s looks less bloated (Paleo John loved that description), leaner and healthier.
Is Kevin the only one who listened to my email?
Why doesn’t everyone listen? It’s not that fuckin hard to log your food, it’s really not. It literally takes 2 minutes to go to the app and log your food.
You’ll sit on Social Fuckin Media every chance you get, but you can’t take two fuckin minutes to log your food after each meal?
Just saying it sounds fuckin retarded. Is your health not as important as watching dumbass fuckin videos all day? Drives me fuckin nuts!
I don’t get it. You will come into the gym and kill yourself through a workout, but when it comes to your nutrition eating shit is more important than eating well and logging your food. It doesn’t work like that, it just doesn’t, eating well and training must be done together.
Ask Harry, he lost like 50 fuckin lbs. Even though he eats only one fuckin egg for breakfast and doesn’t get nearly enough protein throughout the day, he still lost the weight.
Track your fuckin food and eat your required amount of protein, close to a gram per bodyweight is sufficient, especially for you old mother fuckers!
C’mon man, I feel like I been talking about this shit forever.