Monthly Archives: January 2016

60 days of perfection.

Workout programs. Some work, some don’t. Often the reason they do not work is a lack of compromise.

For my next physical challenge, I will be doing 60 days of zero-compromise body-work. Starting Sunday, this includes dialing in a body-builder diet that keeps me in induction/ketosis for 60 days to maximize fat burning, adhering to a 5 day a week heavy lifting schedule with 2 days of very needed rest, and a supplement routine that is dialed to a “t.” So what changes will 60 days of perfect exercise/diet/supplementation have on my body? We will see…

 

Here’s how it all looks.

 

Exercise

Day 1 – Push

15 minutes of cardio

Bench – 7 sets – 6 reps

Wide db bench – 5 sets – 6 reps

OH db press – 6 sets – 6 reps

Side db raise – 5 sets – 6 reps

Front db raise – 3 sets – 6 reps

Tri pd – 5 sets – 6 reps

Tri throwbacks – 5 sets – 10 reps

Dips – negatives to fail

Push-ups – negatives to fail

Planks to fail

Day 2 – Legs1

15 minutes of cardio

Squats – 6 sets – 6 reps

Split Squats – 6 sets – 6 reps

Leg press/calf raise supersets – 5 sets – 8 reps

Leg Ext – 3 sets – 15 reps

Leg Curl – 3 sets – 15 reps

Body Squats to fail

Glute kickbacks to fail

Day 3 – Pull

15 minutes of cardio

Deadlifts – 6 sets – 8-6-4-4-2-1

Bent over BB rows – 6 sets – 6 reps

Lat PD – 5 sets – 6 reps

Cable rows – 5 sets – 6 reps

DB curls – 5 sets – 6 reps

BB curls – 5 sets – 6 reps

Planks to fail

Day 4 – Rest

Day 5 – Chest2/Shoulders/Cardio

15 minutes of cardio

Bench – 7 sets – 6 reps

OH db press – 6 sets – 6 reps

Tri pd – 5 sets – 6 reps

Push-ups – negatives to fail

Planks – 3 reps to fail

Treadmill

Day 6 – Legs2/Back

15 minutes of cardio

BOBB rows – 6 sets – 6 reps

DB curls – 5 sets – 6 reps

Squats – 6 sets – 6 reps

Lunges – 6 sets – 12 reps

Leg Ext – 3 sets – 15 reps

Ball Leg Curl – 3 sets – 15 reps

Calf Raise – 5 sets – 8 reps

Body Squats to fail

Day 7 – Rest

 

Diet

Unsweetened coconut milk, protein shake (190 calories) 30g pro

Unsweetened coconut milk, protein shake (190 calories) 30g pro

Unsweetened coconut milk, protein shake (190 calories) 30g pro

5 eggs 30g pro

1 protein bar 30g pro

2 cups broccoli, 1 cup cheese 40g pro

1L green tea w 1 oz chia

5L water

5 string cheese sticks (30g pro)

Unsweetened coconut milk, casein shake (190 calories) 30g pro

 

Micro’s/Supplements

Multivitamin

Creatine

Tribulus

Caffeine

Arginine

Fish oil

CLA

ZMA

DHEA

BCAA

ALA

Acacetin

Super Citrimax (Iodine)

CoQ10

Cyclodex (proprietary anti-aromatase blend)

 

 

 

 

 

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