This Week’s Workouts

Good Morning Larry!

Now is a good time to down 16oz of water with your morning vitamins before you do anything else. Those vitamins should include:

2000mg of turmeric w/ black pepper & 1200mg of fish oil

As you prepare for your morning 90 minutes of moderate intensity cardio, black coffee would be a great idea to give you a boost, supress appetite and accelarate processes of your intermittent fasting as you near your feeding window. I like mine iced so I can drink it quickly and then get after it.

Once you’re all set, begin that morning 90 minutes of a jog, swim, cycle, row etc. Over the days and weeks, you should be trying to increase the intensity as you get used to performing exercise in a fasted state.

Try and time your first meal to be as close to the finish of your morning 90 as possible. Exercising in a fasted state is demanding! Your body is ready to absorb and use nutrition as fuel at this point. Your first meal of the day should be the most carb heavy. Fruit and some starches are most valuable to replenish your muscle glycogen and blood sugar in preparation for your afternoon lift. Compliant meals are great, just don’t eliminate carbs completely. You should be aiming for about 1800 calories per day NOT INCLUDING EXERCISE. With 3 hours of workout in the day, I’m certain you’re burning over 1000 more calories so lets get that daily calorie count up to 2800 and that will have to be consumed within your feeding window. So plan ahead where you can. You don’t want to be having fewer calories than that due to forcing the intermittent fasting.

Pre Workout Nutrition Protocol: Before you conduct your afternoon lift, you’ll want to make sure to have energy to put forth good intensity. These workouts are going to be intense, as they should be! To avoid gut discomfort, try to be finished eating your most previous meal 90 minutes or longer prior to starting your warm up. Gut discomfort can be a major distraction when trying to put yourself through the already painful process of training. 30 Minutes before you start your warm up is the time to consume any pre-workout supplements. I suggest beet root concentrate, beta alanine and caffeine. You can get each of these three separately and mix them with 8oz of water together to create your own energy boosting concoction.

Post Workout Nutrition Protocol: As soon as you finish your afternoon lift, have a protein shake of some sort containing 40g of protein as well as your 3 table spoons of tart cherry juice concentrate; 8oz if it is the actual juice. You’ll also want carbs at this time to once again replenish muscle glycogen for rehydration and repair as you head into your fasting window.

Below are the 3 workouts you need to complete TWICE each week. Every muscle in your body needs to be trained 2x/week in order to produce significant results. You can do them more than twice although I don’t believe you need to nor have the time. Its best to have a minimum 48 hours of recovery before training the same muscle group. I suggest doing these workouts in order top to bottom two times. For example: Leg day Monday, Upper Tuesday, Core Wednesday, Legs Thursday, Upper Friday, Core Saturday, Sunday just do the morning 90 and rest the muscle groups that afternoon.

Your workouts are outlined below. Every two weeks, I will update reps, sets rest, etc. You’ll be following periodization (reps go down as weight goes up more or less):

Review general instructions here if need prior to your workout: https://thirdwayman.com/bow-personal-gen-info/

LEG DAY(s)

Metabolic Warm Up: 5-10 minutes

Dynamic Warm Up:

2 Rounds

Static Warm Up: Hold Each Stretch for 5-15 seconds only

1 Round

Power Phase: No Tempo, Perform each rep explosively

  • 9 Dual Dumbbell Power Cleans, 30s rest x2 Rounds
  • 9 Weighted Squat Jumps, 30s rest x2 Rounds
  • 9 Box Jumps, 30s rest x2 Rounds

Main Phase: Tempo is 4s2s1s for each rep

Accessories: Tempo is 4s2s1s for each rep

  • 16 Leg Press (Wide Foot Stance day 1, Narrow day 2) Superset with 16 Calf Raises on the leg press machine, 30s rest x2 Rounds
  • 16 Hamstring curls Superset with:
  • 16 Leg Extensions, THEN 30s rest x2 Rounds

Cool Down: Hold each for about 45 seconds

Repeat this workout in 48-72 hours for good frequency!

Conduct Post-Workout Nutrition Protocol As Outlined Above

UPPER DAY(s)

Metabolic Warm Up: 5-10 minutes

Dynamic Warm Up:

2 Rounds

Static Warm Up: Hold Each Stretch for 5-15 seconds only

1 Rounds

Power Phase: No Tempo, Perform each rep explosively

Main Phase: Tempo is 4s2s1s for each rep

  • 16 Bench Press Superset with 16 Upright Rows, 30s rest x2 Rounds
  • 16 Overhead press Superset with 16 Bentover Rows, 30s rest x2 Rounds
  • 16 Dips Superset with 16 Cable Lat Pull Through, 30s rest x2 Rounds

Accessories: Tempo is 4s2s1s for each rep.

  • 16 Overhead Tricep Extension Super Set with 16 Lat Pull Downs, 30s rest x2 Rounds
  • 16 Cable Tricep Pull Downs Superset with 16 Seated Rows, 30s rest x2 Rounds
  • 16 Bentover Tricep Kick Backs Superset with 16 Bicep Curls, 30s rest x2 Rounds

Cool Down: Hold each for about 45 seconds

Repeat this workout in 48-72 hours for good frequency!

Conduct Post-Workout Nutrition Protocol As Outlined Above

CORE DAY(s)

Metabolic Warm Up: 5-10 minutes

Dynamic Warm Up:

2 Rounds

Static Warm Up: Hold Each Stretch for 5-15 seconds only

1 Rounds

Power Phase: No Tempo, Perform each rep explosively

Main Phase: Tempo Does Not Apply Here

  • 40 second Hollow Man Hold, 30s rest x2 Rounds
  • 16 Single Dumbell Lateral Oblique Raises each side, 30s rest x2 Rounds
  • 40 second Half Plank Hold, 30s rest x2 Rounds
  • 16 Weighted 2-Count Russian Twists, 30s rest x2 Rounds

Accessories: Tempo is generally slow and controlled for each rep

Conditioning: 12 Minute AMRAP (as many rounds as possible)

Cool Down: Hold each for about 45 seconds

Repeat this workout in 48-72 hours for good frequency!

Conduct Post-Workout Nutrition Protocol As Outlined Above

Review general instructions here if need prior to your workout: https://thirdwayman.com/bow-personal-gen-info/