First time? Check out the Training Guide
Happy Friday, fellas! Let's finish the week strong with some deadlifts!
Looking to change up your pre-workout protocol? I train in the morning after having a blended shake of the following:
4 raw egg yolks
1 cup raw goats milk
2 bananas
50g honey
4 shots espresso
1 tbsp beet root powder
Here's a link to the beet root powder!
I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!
A) Deficit Deadlift
3x5 @ 70-75% of 1rm deadlift demo
*In a deficit deadlift, you need to drop your ass lower. Don't let your hips rise too soon! You will be more "squatty" than normal in your setup.
B) Front Rack Reverse Lunge
4x6 ea leg demo
*These are really tough, so don't be surprised if you can't go heavy!
C1) Single-arm Dumbbell Farmer Carry
3x30 sec each arm demo
*Only use a weight that you can carry without leaning to either side.
C2) Single-arm Dumbbell Overhead Hold
3x30 sec each arm demo
D) DB Concentration Curl
4x10 w/ 1-sec hold @ top demo
*These are amazing for bicep growth when done right.
E) Dumbbell Cross-body Hammer Curl
5x10 ea arm demo
F) Barbell Wrist Roller
3x4 ea direction demo
G1) Plank
3x1:00-1:30 demo
G2) V-Up
3x10-15 demo
DEVELOPMENT:
1. Take a cold shower first thing upon waking.