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O/T: Health A "put together" workout-plan from 4 years of training

Discussion in 'Health and Fitness' started by Danny Sullivan, Jul 24, 2018.

  1. Danny Sullivan
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    Danny Sullivan Bronze Contributor Read Millionaire Fastlane I've Read UNSCRIPTED FASTLANE INSIDER Speedway Pass

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    Hello Fastlaners,

    since i have some idle time i thought, i might aswell write down my workout plan i adjusted over the course of the last 4 years and which i'm executing since 1 year.

    First of all: my goal is not getting super muscular or obtaining a bodybuilder physique. I just want to stay lean, build some decent muscle and be able to push and pull a good amount of weight, so my body stays functional for day-to-day operations without beeing exhausted from minor tasks.

    I’m training in 2 day cycles, meaning: training - day off - training - day off - etc.

    I do a ~15 min. warm-up before each workout and try to limit workout time to about 1 hour of time. I end almost every workout with core exercises and shrugs in sort of a “power-exercise”, which means - no rest.

    I’m using Jeff Cavalier’s warm-up routine in combination with some deep leg stretches and have to say: it’s the best warm-up routine i’ve ever had.

    View: https://www.youtube.com/watch?v=7dT4KHtMM-A


    I start every exercise with 2x10 sets with 60% and 80% of my current max weight (not one-rep max), followed by 3x7-8 or 4x5-6 repetitions (depending on how my body responds to the weights that day). If i do any other set of repetitions, i’ll state it behind the name of the exercise. I rest 45-60 seconds between sets, except for deadlifts and squats (~2min).

    I also write down all current weights into a note book, to keep track of progression. Furthermore i mark the days i’ve trained on a years-calender (up on my wall), with the unit description of what i’ve trained that day.

    Ok, let’s go:

    --------------------

    Monday - WOU1 (Workout Unit 1)

    Warm-Up

    “Elevated Push Up’s” - 4 x 10-12
    I just stack some plates and put push up grips on it. Here’s what i’m trying to achieve

    View: https://www.youtube.com/watch?v=qrTtV6xN9OY


    Flat Bench Dumbbell Press

    Low-Incline Dumbbell Press

    Cable Chest Fly’s

    Overhead Press / Military Press, standing

    End Routine:
    [​IMG]

    1x40 lower abs, 1x20 six-pack - 1x25 dumbbell shrugs
    1x20-40 lower abs, 1x20 six pack - 1x25 dumbbell shrugs
    2x20-30 obliques, 1x25 dumbbell shrugs
    2x20 core (i like wipers), 1x25 dumbbell shrugs

    Done.

    Yeah, no benchpress here. It’s not activating the chest enough and i’m having a hard time with my shoulders. Feel free to mix it in if you can’t live without it.

    --------------------

    Wednesday - WOU2

    Warm-Up

    Deadlift - 1-2 min. rest intervals

    T-Bar Rows

    Seated Rows

    Jeff Cavalier’s Shoulder Finisher - no rest

    View: https://www.youtube.com/watch?v=t0_lZGmo9ag


    End Routine (look above)

    Done.

    --------------------

    Friday - WOU5 - Cardio heyyyyy...

    Warm-up

    Lateral Pull-Up’s 30-40x - do it in your own pace but get them done

    25 min. core workout - do what you like, try to hit each part of your core
    Do some hanging abs exercises if you can

    End core workout with plank and side plank with these intervals: 1x60 sec., 1x45 sec., 1x30 sec. (each side for the side plank obviously) - no rest

    I’m then going for a 10km (around 6 1/4 miles) bike ride (stationary) with modest intensity

    Done.

    --------------------

    Sunday - WOU3BI (Biceps)

    Warm-up

    Dumbbell Biceps Curls

    Single-Arm Preacher Curls (all the way down, not some 90° shenanigans)

    Reverse Barbell Curls

    Overload Barbell Curls, heavy weight for negatives

    Pull Up’s, jump up, slow on the negatives. 5-6 times

    Jeff Cavalier’s “Sore in 6 forearm workout”

    View: https://www.youtube.com/watch?v=Ej4WzltO1DA


    End Routine, minus the shrugs. (I just can’t hold onto the dumbbells after the sore in 6 stuff)

    Done.

    --------------------

    Tuesday - WOU3TRI (Triceps)

    Warm-up

    French-Press

    Dumbbell Overhead Triceps Extensions, split in 2 parts:

    1. Upper range of the movement 7-8x

    2. Lower range of the movement 7-8x

    Close Grip Bench Press

    Overhead Cable Triceps Extension

    Jeff Cavalier’s “Sore in 6 forearm workout”

    End Routine, minus the shrugs

    Done.

    --------------------

    Thursday - WOU4

    Squats, 1-2 min. rest

    Fast Paced Box Squats (might need to reduce the initial squat weights)

    Lunges / Reverse Lunges, weighted (Dumbbells, Free Weights)

    Step Up’s, Block height = 90° leg angle, weighted (Dumbbells, Free Weights)

    Calve Press, no weights, slow movement, 100-120x

    Done.

    --------------------

    Saturday - WOU5 - Cardio again.

    Warm-up

    Lateral Pull-Up’s 30-40x - do it in your own pace, just get them done

    25 min. core workout - do what you like, try to hit each part of your core
    Do some hanging abs exercises if you can

    End core workout with plank and side plank with these intervals: 1x60 sec., 1x45 sec., 1x30 sec. (each side for the side plank obviously) - no rest

    Then i’m off for a 4km run (around 2 1/2 miles) which i attempt to do in about 30 mins

    Done.

    --------------------

    Repeat the workout cycle.

    All the credit goes to the youtube channels of Jeff Cavalier (Athlean-X), Elliott Hulse (Strenght Camp), Scott Herman (Scott Herman Fitness), Omar Isuf (OmarIsuf), Paul Chek (Paul Chek) and Clarence Kennedy (Clarence0) that provided an astonishing amount of value for free!

    I tried so many workout plans and none of it really sticked with me. I was getting poor results, was to exhausted most of the time, had to take breaks every 5-6 weeks and got sick every 3-4 months. This one sticks with me a little bit over a year now and i had no need to take even a week off of it (even though i did, because vacation). I feel i can manage my energy and exhaustion levels quite well and up my weights every 2-4 weeks.

    This is by no means “The perfect Workout-Plan”, it just works perfect for me and i wanted to share it. Maybe it helps.

    If you got questions or recommendations, please ask / share.
     
    Arun Siva likes this.
  2. Danny Sullivan
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    Danny Sullivan Bronze Contributor Read Millionaire Fastlane I've Read UNSCRIPTED FASTLANE INSIDER Speedway Pass

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  3. Arun Siva
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    Arun Siva aspiring 大君 of the bourgeoisie Read Millionaire Fastlane I've Read UNSCRIPTED FASTLANE INSIDER Speedway Pass

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    yea, i love jeff's stuff. he is pretty much spot on about the exercise descriptions and what not. between him and kris gethin you are covered.
     

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