What and How I Did To Lose 100 Pounds Then Keep It Off Was Hit the Books and Consistency

Day 5

1. Group

  • Barbell Squat To A Box
    5 sets, 3 reps
  • Box Jump (Multiple Response)
    5 sets, 3-5 reps

2. Superset

  • Tire Flip
    4 sets, 8 reps
  • Dumbbell Shrug
    4 sets, 12-20 reps
  • Seated Cable Rows
    4 sets, 15 reps

3. Barbell Squat
2 sets, 8-10 reps

4. Lying Leg Curls
4 sets, 12-20 reps

5. Farmer’s Walk
3 sets, 50 yards

Day 6: Random day. I use this day to work on anything I feel like I haven’t hit in a while, or I’ll do a light outdoor recovery activity such as rucking, paddle boarding, or a trail run. Sometimes if I’m feeling good, I might put together a mini circuit of strongman movements or an interval weight-training session.

Day 7: Rest

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