Tuesday 01.09.2018

ENOUGH. I have seen some serious ugliness from the fitness community towards the self-love movement lately. Stating that people choose not to exercise or diet because they are “lazy” or “can’t give up favorite foods” and that the self-love movement is just another excuse to “accept mediocrity” is just another way for fitness professionals to be self-righteous in their judgment of others. And believe me when I say there’s no shortage of self-righteousness in the fitness community. First, self-love and fitness are not mutually exclusive. In fact, my belief is that true self-love is the very root of health and wellness. You CAN NOT exercise or diet your way to self-love. It should be the other way around; I care about myself and my body enough to feed it nourishing foods and move it in ways that make me happy. Second, and I say this as someone who owns a gym and fully believes in the life-giving benefits of exercise, if someone chooses not to exercise or chooses not to diet or (GASP!) exercises in a different way than me, it’s literally NONE OF YOUR BUSINESS. Let people live, let people be…we all have different ways of getting through the day and we are all on different journeys. Let them discover their path on their own; it’s not yours to dictate. The last thing anyone needs in the middle of the struggle to feel better about themselves, their bodies, their lives is someone attempting to shame them into diet and exercise. Lastly, can we not perpetuate the idea that all of us in fitness are a bunch of hardcore meatheads with zero emotional intelligence? Fitness professionals should be there to coach, correct, encourage, support, and challenge; none of that requires shame, and if your coach/trainer does this to you, RUN THE OTHER WAY as fast as you can.

Fitness should never include shame; you should feel empowered by your coach, your nutrition, and your workouts, not defeated and inadequate. Fitness and proper nutrition should be a celebration of the body and what it can do; a regimen that allows us to enjoy life more fully.

Weightlifting

A) Snatch: 60/3, 70/3, 80/3, 90/3, 90+/3, 80/3

B) DB/KB Press from Split: 3-3-3(work up to max for 3)

C) Clean Lift-Off: 70/3, 80/3, 90/3, 100/3, 110/3, 120/3

D) BS: 60/3, 70/3, 80/3, 90/3*2, 80/3

Hypertrophy

NEW CYCLE – Metabolite Training; reps 20-30 for first set, rest barely enough to catch your breath between sets, reps should decline as sets go on

A) Flat DB Press: 4 sets of 3/fail @10RM-25%

B) Seated DB Press: 3 sets of 3/fail @10RM-25%

C) BB Skull Crushers: 4 sets of 3/fail @10RM-25%

D) BB Bent Over Row: 3 sets of 3/fail @10RM-25%

E) Close Stance Toes Forward Squats (with small plate under heels): 3 sets of 3/fail @10RM-25%

F) DB/KB Single Leg RDL (do all sets on one leg, then all sets on other): 3 sets of 3/fail @10RM-25%

G) V-ups: 4 sets of 3/fail @10RM-25%

Strength

A) BS: Up to 10RM at 10RPE

B) BS: Drop 8-12%x4x10

C) FS: 2×8 at 9RPE

D) Split Squat: 2×12 e/l

E) Back Extensions: 3×15

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