J72FIT Member

7-8 am: Mobility - (30m) GtG - (15m) HSPU 1-2-3-4 (10) Pull-up - 1(50lbs)-2(25lbs)-3-4 (10) Dip - 1(50lbs)-2(25lbs)-3-4 (10) Ab Wheel 1x10 (10) Pushup 1x10 (10) Row 1x10 (10) Swing 1x10 (10) Squat 1x10 (10) 3-4 pm: RDL -175lbs - 3x3 (9)

30 min of mobility and then a 10 min EMOM kettle bell swings. 20 EMOM...

7-8 am: Conditioning - (10m) Mobility - (20m)

Feeling pretty beat up lately. Taking some time off to stick with mostly daily mobility training...

7-8 am: Mobility - (15m) Conditioning - (10m) KettleBell Swings EMOM - 10r EMOM x 10m (100r) Strength: Workout A HSPU: 5x3r (15r) Face Pull: 5x6r (30r) Pull-up: 5x6r (30r) Dip: 5x6r (30r) Hollow Hold: 5x30s (2m30s)

7-8 am: Warm-Up Elliptical - 1mile (8m) Mobility - (15m) Strength: Lower RDL: 3x12r (36r) Squat: 3x12r (36r)) Hip Bridge: 3x12r (36r)

Wow! That's alot...

7-8 am: Warm-Up Elliptical - 1mile (8m) Mobility/Yoga - (20-30m)

7-8 am: Warm-Up Elliptical - 1mile (8m) Mobility - (15m) Strength: Upper A HSPU: 1-2-6-5(4)-4r (17r) Face Pull: 3x12r (36) Pull-up: 2-4-12-10(8)-7(8)r (34r) Dips: 2-4-12-10(6)-7(7)r (31r) French Press: 3x12r (36)

7-8 am: Warm-Up Elliptical - 1mile (8m) Mobility - (15m) Strength: Upper Body HIT HSPU: 2x1r, Failure (6) Pull-up: 2x2r, Failure (12) Dips: 2x2r, Failure (10) Row: 2x2r, Failure (12) Pushup: 2x3r, Failure (16) Hollow Leg Lifts: 2x6r, Failure (29)

7-8 am: Warm-Up Elliptical - 1mile (8m) Mobility/Yoga - (20-30m) Meditate - (5m)

7-8 am: Warm-Up Elliptical - 1mile (8m) Mobility - (15m) Strength: Shoulders/Legs HSPU: 1-2-Failure (6r) (9r) Face Pull: 3x12r (36r) RDL: 3x12r (36r) Squat: 3x12r (36r) Meditate - (5m)

7-8 am: Warm-Up Elliptical - 1mile (8m) Mobility - (15m) Strength: Chest/Back Pull-up: 12-10-7r (29r) Pushup: 24-19-14r (57r) Row: 12-10-7r (29r)

^^^This...

7-8 am: Warm-Up Elliptical - 1mile (8m) Mobility - (15m) Strength: Bicep/Tricep Chins: 12-10-7-5-4r (38r) Hammer Curl: 3x8r (24r) Dips - 12-8-7-5-4r (36r) French Press - 3x8r (24r)

7-8 am: Warm-Up Elliptical - 1mile (8m) Mobility - (10m) Yoga - (10m)

7-8 am: Warm-Up Elliptical - 1mile (8m) Strength: Chest/Back Pull-up: 12-10-7-5-2r (36r) Pushup: 24-19-14-10-5r (72r) Row: 12-10-7-5-2r (36r)

7-8 am: Warm-Up Elliptical - 1mile (8m) Strength: Chest/Back Pull-up: 3x12r (36r) Russian Pushup: 3x12r (36r) Row: 3x12r (36r) Fly: 3x12r (36r)

7-8 am: Warm-Up Jumprope - 1m on 10s off x 10r (12m) Strength: Shoulders/Legs HSPU: 4x4r (16r) OHP: 4x8r (32r) Face Pull: 4x8r (32r) Squat: 4x8r (32r) RDL - 4x8r (32r)

7-8 am: Warm-Up Jumprope - 1m on 15s off x 10r (10m) Strength: E5-15MOM Pull-up - 12-6-6-6-6r (36r) Dip - 8-4-4-4-4 (24r) Squat - 5x12r (60r) Core Finisher: Ab Wheel Rollouts - 3x10r (30r)

7-8 am: Warm-Up Elliptical - 1mile (8m) Strength: VE5-10MOM HSPU - 6-3-3-3-3r (18r) Pull-up - 12-6-6-6-6r (36r) Dip - 8-4-4-4-4-r (24r)

7-8 am: Warm-Up Elliptical - 1mile (8m) Strength: E5-10MOM HSPU - 6-3-1-2-1r (13r) Pull-up - 12-6-6-6-6r (36r) Dip - 10-6-4-5-4-r (29r) Row - 5x6r (30r) Russian Pushup -5x6r (30r)

7-8 am: Warm-Up Elliptical - 1mile (8m) Strength: E5-10MOM HSPU - 6-3-3-3-3r (0r) Pull-up - 12-6-6r (24r) Dip - 12-6-6r (24r) Row - 3x6r (18r) Russian Pushup - 3x6r (18r) *No HSPU, hurt my back the night before…

Moved...

7-8 am: Warm-Up Elliptical - 1mile (8m) Conditioning Jumprope: 1/4 lb rope x 2m on 15s off 1/2 lb rope x 1m on 15s off 1 lb rope x 30s on 15s off 2 lb rope x 15s on 1m off x 5 rounds (18m45s)

7-8 am: Warm-Up Elliptical - 1mile (8m) Strength, Flexibility, Balance & Mobility Yoga - (20m) Misc Jumprope - 3x1m (3m) Hollow Body Hold - 3x20s (1m) Hip Bridge - 3x20s (1m) Hang - 3x20s (1m) Handstand - 3x20s (1m)

For myself, for calories I do 12-14 calories x my height in cm for cutting (10-12 for women). Maintaining it's 14-16 (12-14 for women). This assumes training 3-5 days per week. These numbers are estimates so make adjustments as necessary. Macros for me, are... Protein: 1.6g x goal weight in kg (2.3g when cutting) Fat: .45…

Not sure if this falls into the category of myth but I am tired of hearing the term "optimized"...

Good thing regular exercise triggers autophagy as well...

7-8 am: Warm-Up Elliptical - 1mile (8m) Strength, Flexibility, Balance & Mobility Yoga - (10m) Conditioning Jumprope - (15m) Mind Meditate (5m)