• WHO: Me
  • WHEN: 3 x/week, e.g. Mon, Wed, Fri, for 10-60+ min
  • WHERE: gym
  • HOW: 0. Tools: clothes, notebook or strong on phone
    1. Stretch 60 sec per stretch after running, or short routine before lifting.
      • (Long) Chin Tucks, Wall Slides, Dead Hangs, Thoracic, Couch Stretch, Deep Squat
      • (Short) Band Pull-Apart/FacePull, Glute Bridge/Bird Dog, Deep Squats
    2. Lift full-body, 1) 50, 75, 100. 2-4) 3x8-12.
      • M: Hinge, Pullup, OHP, core
      • W: Bench, Row, Glute, Core
      • F: Squat, Chinup, Dip, core

Why

  • Lifting is fun. It’s primal, joyful movement. Feel like a beast, grunt loudly, lift heavy rocks, blast tunes (e.g. AC/DC, Def Leppard, Matt Maeson).
  • You can lift 3x/week doing a few basic exercises and be strong for life.
  • compound-lifts (e.g. Squat, Hinge, Push, Pull, Core) > isolation fluff
  • progressive-overload increase sets/reps/weights to build muscular technique, strength, speed, power, endurance, and size (per muscle)
  • smart-programming ensures progressive overload on the compound lifts