Heavy Bench Day Bench Press: 5X4 at 80% of your 1 rep max. Once again a little more volume a little less weight from last week. Overhead Press: 4X6 at 45% your 1 rep bench max. This should feel pretty easy to you just some light accessory work working on shoulder strength and mobility. Close Grip Bench: 4X6 at 65% your 1 rep bench max. Hands are about shoulder width apart for these and a lot of the load moves to the triceps. Weighted Dips: 4X8 try to find a weight that you struggle to get 8 reps out of. I would almost say don’t have any reps in the tank. Sometimes I get carried away and just see how much weight I can max out with for 1 rep. Off Program Movement: I just drove out to Alabama today for a decent deal on some 95 lbs dumbbells so even though it’s not programmed I’m going to take those for a ride for some incline dumbbell presses. Enjoy your workout!

Two new movement tutorials have been added to the tutorial classroom. Another one for your arms and more for your back. The dumbbell skull crushers and resistance band rows can both be done with minimal equipment and are extremely advantageous to add to your workout routine. Swing by the tutorial classroom to check them out and if there's any movement that's not in there and you want to see just drop a comment in the discussion and I'll get it added ASAP.

Sunday was a full rest day with just a couple of walks. Like every other week, week 3 will start with squats. Back Squat: 5X4 at 80% one rep max. Weight is backed off a little bit this week and volume is added. This will change in the coming weeks and weight increases will soon become the main focus. Front Squat: 3X5 at 50%% one rep back squat max. Weight continues to increase on the accessories as volume remains the same (technically volume is total reps and weight but you get what I'm talking about). Walking Lunges: 3X8 per leg. The intention was to do this with my new 70 lbs dumbbells but only one showed up. I likely would have had to reduce reps each set anyway but I was looking forward to the challenge. Plank: 3X60 seconds, this is what the programming calls for. However, I will likely do my entire main core day. You can reach out if you want to know what that looks like. Get week 3 started off right and knock out this workout. I have noticed that a little bit of a reduction in intensity has resulted in less fatigue. I can't say for sure that the reps are feeling more crisp but up to this point there hasn't been any struggle.

It’s still early even on the west coast to get a workout in before you get distracted. I simply did some glamour muscles this morning. Incline DB Curls: 3x12 Dumbbell Skull Crushers: 3x12 Neutral Grip Hammer Curls: 3x12 Dumbbell Tricep Extensions: 3x12 Barbell Curls: 3x12 Standing Skull Crushers: 3x12 Single Arm Kettlebell Swings/Burpees 3x10 This was a bit off program but I still enjoy my arm day once a week. Additionally, if you’re looking to start your garage gym this workout can be done with equipment costing less than $500 total depending on brands you choose. Equipment used: 30 lbs Dumbbells $40 (from marketplace) 44 lbs Kettlebell $77 (brand new from fringe) Rogue Ohio Bar $315 (gift to me but you can find much cheaper bars out there) 50 lbs worth of plates (can be found on Amazon for less than $80) Bench I found for free. You can find cheap options on marketplace or Amazon. You can also reach out to me for replacement workouts for any of these movements you can’t do with your current equipment. Happy Independence Day!

Today is the 250th birthday of the greatest nation on earth. For 250 years the United States has served as a beacon of hope for everyone around the world. Even on its worst days this nation stands above the rest. If you live in this great country you are extremely fortunate. Don’t waste the opportunity you’ve been given by living a sedentary lifestyle. Get up, get moving, and see this beautiful country! Live healthy and enjoy your life!