12/05/2021 BW: 180.0 – Comp Deadlift: 315×4 x 6 Comp Bench: 215×4 x 6 SSB Hatfield Squat: 160×10 x 3 DB Bench Press: 50’s x 25,20,15
12/06/2021 BW:181.2 – Incline Treadmill x 30min @ 3.5mph Chinup x 5 x 10 [emom] Frotn Plank x 30s x 7; x 20s x 3 [emom] Banded Woodchop x 10 x 3 sets – 60min JUDO
12/07/2021 BW:180.2 – Comp Low Bar Squat: 275×4 x 6 Comp Press: 135×4 x 6 Block Pull: 275×7 x 4 Floor Press: 170×7 x 4
12/08/2021 BW: 181.2 – Assault Bike x 30min / 10.1 Miles [10min LISS; 30s/90s x 5; 15s/105s x 5] Ab Wheel x 10 x 10 [emom] Copenhagen Plank x 20s x 5 Reverse Crunch x 10 x 5 Calf Raise x 30 x 5 Band Pullaparts x 30 x 5 Neck x 25 x 15 x 3
12/09/2021 BW:180.2 – 1.5″ Deficit SLDL: 225×7 x 4 CG Incline Bench: 165×7 x 4 TnG Bench: 135×20,15,15 High Bar Squat (no belt, no sleeves): 185×10 x 3
12/10/2021 BW: 181.2 – 45 Degree Back Raise: BWx10 x 10 RFESS: BWx10 x 3 CG Bench: 175×7 x 4 BTN Press: 75×10 x 3 DB CS Row: 50’s x 10 x 3 Band Assisted Pullup: Avg x 10 x 3
12/11/2021 BW: 180.2 – Assault Bike x 30min/10.1 Miles [20min LISS; 5s/55s x 10; Top Speed 36.8mph] Calf Raise x 50,40,30,30 Knee Raise x 10×5; x5x5 45 Degree Side Bend x 10 x 10 Situp x 20,15,10,10,10 Dips x 10×5 BB Bicep 45×10 x 5 Neck 15lb x 50 x 1
11/28/2021 BW: 182.6 – High Bar Squat: 265×4 x 7 Comp Bench: 205×4 x 7 RDL: 235×8 x 3 Pullup: BWx 10,9,5,8,1,7,2,6,3,4
11/29/2021 BW: 181.2 – Trap Bar Deadlift: 280×6 x 5 Press: 135×4 x 7 DB Bench Press: 85’s x 10,11,10 DB Single Arm Row: 100×8 x 3
11/30/2021 BW: 182.8 – REST
12/01/2021 BW: 182.8 – Assault Bike x 30min/10.1 Miles [15min LISS; 6s/54s x 15; Top Speed 32.2mph] SL/DL Calf Raise x 15/15 x 5 Copenhagen Plank x 20s x 5 sets Ab Wheel x 15,10,10,10,10 Tricep Pushdown x 25 x 25,20,15,15; Overhead Extensions x 25 x 10 x 5 Neck Extensions x 25 x 20,15,10
12/02/2021 BW: 180.2 – Comp Deadlift: 300×4 x 7 Close Grip Incline Bench: 165×6 x 5 Barbell Lunge: 115×8 x 3 Chinup: BW x 8,8,8,7,7
12/03/2021 BW: 180.2 – SSB Squat: 250×6 x 5 TnG Bench: 185×6 x 5 BTN Press: 100×8 x 3
12/04/2021 BW:181.0 – Assault Bike x 30min/10.2 miles [20min LISS; 5s/55s x 10; Top Speed 36.8mph] SL/DL Calf Raise x 15/15 x 5 Hanging Knee Raise x 20,10,10,5,5 45 Degree Side Bend x 10 x 5 Situp (myorep) x 20/10/10, 10/5/5, 8/4/3 Dips x 8 x 5 Neck Extensions 25×25,10,10
Monday 11/01/2021 BW: 181.0 – High Bar Squat: 225×4 x 7 sets Comp Bench: 180×4 x 7 sets RDL: 195×8 x 3 sets Pullup: BWx14; Band Assisted Green x 15,15,20
Tuesday 11/02/2021 BW: 179.0 – Trap Bar Deadlift: 240×6 x 5 sets Press: 120×4 x 7 sets Dumbbell Bench Press: 67.5’s x 12 x 3 sets Dumbbell Single Arm Row: 75×10 x 3 sets
Wednesday 11/03/2021 BW: 179.8 – Assault Bike x 30min LISS [10.4 Miles] Ab Wheel x 25,15,10; Side Plank x 60s x 1 set; Situps x 20,15,15 Barbell Bicep x 45×25,15,10; Tricep Pushdown x Green x 25,15,10 Neck Extensions x 20 x 25,15,10 Calf Raise x 30,30,20,20 – ANNUAL SWAT PHYSICAL ASSESSMENT IN AFTERNOON
Thursday 11/04/2021 BW: 179.0 – Comp DL: 260×4 x 7 sets Close Grip Incline Bench: 135×6 x 5 sets Barbell Lunge: 75×8 x 3 sets Neutral Grip Chin: Bwx17; Band Assisted Green x 15,20,20
Friday 11/05/2021 BW: 178.6 – SSB Squat: 220×6 x 5 sets Wide Grip Bench: 175×6 x 5 sets Behind the Neck Press: 80×8 x 3 sets Strict Pendlay Row: 105×10 x 3 sets
Saturday 11/06/2021 BW: 177.8 – Assault Bike x 30min [10min LISS; 20s/100s x 10] – 9.7 Miles Knee Raise x 30,20,10; Banded Woodchop x 30,25,20 Inverted JM Press x 25,15,10; 25lb Plate Hammer Bicep x 25,15,10 Neck Extensions 20lb x 35,25,20 SL Calf Raise x 10 x 10 sets
Sunday 10/17/2021 BW: 182.2 – Incline Treadmill x 30min BW Lunge x 10 x 5 Assisted Pullup x 10 x 5 Pushup x 10 x 5 Situp x 10 x 5
Monday `10/18/2021 BW: 181.4 – Incline Treadmill x 30min Air Squat x 20 x 5 DB Shoulder Press 15’s x 75 reps SL Back Raise x 10 x 5 Inverted Row x 20 x 5
Tuesday 10/19/2021 BW:180.4 – Incline Treadmill x 30min RFESS BW x 50 reps Chinups BW x 50 reps Dips BW x 50 reps Neck Extensions 15lb x 25,15,10
Wednesday 10/20/2021 BW: 181.8 – Incline Treadmill x 30min Ab Wheel x 25,15,10 Hip Thrust x 100 reps Assault Bike x 30min
Thursday 10/21/2021 BW: 182.8 – Incline Treadmill x 30min Trap Bar DL 150x5x3 SSB Squat 150x5x3 Pullup x 5 x 5 BTN Press 45x8x3
Friday 10/22/2021 BW:181.8 – Incline Treadmill x 30min Lunge x 20,15,15 Back Raise x 25,20,10 Pushup x 25,15,10 Neutral Grip Chinup x 10,8,7 Plank x 60s
Saturday 10/23/2021 BW:182.0 – Assault Bike x 30min Calf Raise x 100 reps Knee Raise x 20,15,15 Banded Woodchop x 30,30,20 DB Bicep 15’s x 25 x 3 BB LTE 33lb x 25 x 3 Neck Extensions 15lb x 25,20,20
10/10/2021 BW:180.8 – Treadmill x 45min @ 3.0mph/ 7.5-10.0% Grade Situps x 25,10,10,8,7,5,5,5 [30s rest] Pushups x 30,20,10,8,7,8,7 [30s rest] Chinups x 10,5,5,5,5,3,4,3 [30s rest]
10/11/2021 BW: 180.8 – Comp Deadlift: 287.5×5 325×1 355×1 385×1 287.5×5 x 4 sets – Comp Bench: 220×3 240×1 260×1 275×1 220×3 x 7 sets – Back Raise x BW x 25,20,15,15,15,15,20 [30s rest] DB Row: 65 x 10 x 4 sets [30s rest] BB Bicep: 45 x 8 x 5 sets [30s rest]
10/12/2021 BW:180.8 – High Bar Squat: 262.5×5 x 5 sets 300×1 330×1 340×1 350×1 – Comp Press: 140×3 x 8 sets 155×1 165×1 175×1 – RFESS: 15’s x 8 x 5 sets [30s rest] Seated DB Press: 15’s x 15,15,10,10,10 [30s rest] Banded Tricep Pushdown: Average x 20,20,20,10,10 [30s rest]
10/13/2021 BW: 182.0 – Treadmill x 15min @ 3.0mph / 10.0% Grade Assault Bike x 15min HIIT Ab Wheel x 35,25,15,10,10 [30s rest] Pullup x BW x 10,5,5,4,3,3 [30s rest] Side Plank x 45s x 3 sets; x 30s x 2 sets [15s rest] Situp x 20,10,10,10,10 [45s rest] DB RDL: 65’s x 8 x 5 sets [30s rest]
10/14/2021 BW: 181.8 – Treadmill x 15min @ 3.0mph/10% Grade – Pause Deadlift: 262.5×5 x 5 sets 330×1 340×1 350×1 – Close Grip Bench: 220×3 x 8 sets 245×1 260×1 275×1 – Back Raise x 25lb x 10 x 5 sets
10/15/2021 BW:181.8 – Neutral Chinup x 5 x 10 sets Dips x 10 x 5 sets Knee Raise x 15,10,8,7,5,5 Situp x 10 x 5 sets Assault bike x 15min
Sunday 10/03/2021 BW:181.8 – Incline Treadmill x 30min Assault Bike x 30min – Chinup x 5 x 10 Calf Raise x 20 x 10 Knee Raise x 10 x 5; x 5 x 5 Side Hold x 30s x 10
Monday 10/04/2021 BW: 184.4 – Deadlift: 285x5x5 340×1 360×1 380×1 – Bench: 215x3x8 245×1 260×1 270×1 – Pushups x 25,10,15,10,5 [30s] Biceps x 33lb x 25,15,15,10,10
Tuesday 10/05/2021 BW: 182.2 – High Bar Squat: 262.5x5x5 300×1 325×1 350×1 – Press: 140x3x8 160×1 175×1 – Back Raise x BW x 20 x 5 sets Band Pullaparts x Mini x 20 x 5 Band Tricep x Average x 20 x 5
Wednesday 10/06/2021 BW:182.6 – Incline Treadmill x 30min Assault Bike x 30min – Band (Average) Assisted Pullup x 15,10,8,5,5; BW x 5,5 [30s] Ab Wheel x 30,20,15,15,10,10 [30s] Situps x 10,5,5,5,5,5,8,7 [30s]
Thursday 10/07/2021 BW:182.4 – Pause (@ Knee) Deadlift: 260x5x5 315×1 330×1 345×1 – Close Grip Bench: 215x3x8 240×1 255×1 270×1 – RFESS x BW x 15 x 5 sets 3-Way Shoulder Raise x 10’s x 7 x 5 sets Biceps x 45lb x 10 x 5 sets
Friday 10/08/2021 BW:182.0 – Incline Treadmill x 30min Assault Bike x 22.5min – Knee Raise x 15,10,5,5,5,5,5 Barbell Row x 15reps x 35lb, 55lb, 75lb, 95lb, 95lb, 95lb, 75lb, 55lb, 35lb Side Plank x 45s x 3 sets [15s rest] Pushups x 25,15,10 [30s rest] SA DB Row x 65lb x 10 x 3 sets
Saturday 10/09/2021 BW:182.2 – High Bar Pause Squat: 262.5x5x5 300×1 330×1 350×1 – Low Incline Bench: 195x3x8 220×1 245×1 – Dips x 20,15,15,15,10 DB Bicep x 15’s x 20,20,15,15,10 Back Raise x BW x 10 x 10
Sunday 09/26/2021 BW:181.0 – Inverted Row: BW x 10 x 10 sets Blast Strap Plank: 45s x 2; 30s x 8 Feet Up Side Plank: 45s, 40s, 35s, 30s, 30s Assault Bike LISS x 30min – 9.6 Miles
Monday 09/27/2021 BW: 181.2 – Deadlift: 315×1 350×1 375×1 280×5 x 5 sets – Bench: 245×1 265×1 212.5×3 x 8 sets – Pushups x 10 x 10 sets Plate Hammer Curl: 45x10x5; 25x10x5
Tuesday 09/28/2021 BW:182.0 – High Bar Squat: 280x5x5 325×1 350×1 375×1 – Press: 137.5x3x8 160×1 172.5×1 – Back Raise: 25lb x 12r x 6 sets – 3-Way Shoulder Raise: 15’s x 5 x 5 sets
Wednesday 09/29/2021 BW: N/A – Incline Treadmill x 45min DB Row 50 x 10 x 5 Ab Wheel x 10 x 5 Side Plank x 30s x 5 Hollow Body Hold x 30s x 5 DB Bicep 20’s x 10 x 5
Thursday 09/30/2021 BW: N/A – Pause (@ Knee) Deadlift: 255x5x5 285×1 315×1 340×1 – CG Bench: 212.5x3x8 225×1 245×1 260×1 – RFESS: BW x 10 x 5 3-Way Shoulder 10’s x 10 x 5
Friday 10/01/2021 BW:183.0 – 2ct Pause Squat: 275x4x6 315×1 350×1 – Low Incline Bench: 192.5x3x8 225×1 240×1 – Dips x 10 x 5 sets Biceps 45 x 10 x 5 sets
Sunday 09/19/2021 BW: 181.2 – Assault Bike x 30min – 10.1 Miles [5min LISS; 20/100 x 10; 5min LISS] Supinated Inverted Row x 10,10,10,8,8,8,8,8,5,5 [EMOM] Blast Strap Plank x 30s x 6 sets [30s] Copenhagen Plank x 15s x 4; Side Plank w/ Abduction x 30s x 4 sets Calf Raise x 25 x 4 sets Banded Tricep Pushdown x 25 x 4 sets
Tuesday 09/21/2021 BW:178.8 – High Bar Squat: 330×1 350×1 370×1 277.5×5 x 5 sets – Press: 155×1 170×1 135×3 x 8 sets – Back Raise: 25lb x 10 x 6 sets 3 Way Shoulder Raise: 10’s x 12 x 3 sets
Wednesday 09/22/2021 BW:180.8 – Pullups: BW x 5 x 10 sets Band Assisted (Avg) x 10 x 5 sets – Ab Wheel: Knees x 10 x 10 sets [30s rest] – Side Bend Hold x 30s x 5 sets – DB Bicep: 25’s x 20,18,15,12,10 – Assault Bike x 30min – 10.0 Miles [5min LISS; 20s/100s HIIT x 10; 5min LISS]
Thursday 09/23/2021 BW:181.2 – Pause (Below Knee) Deadlift: 285×1 315×1 335×1 250×5 x 5 sets – Close Grip Bench: 230×1 245×1 260×1 207.5×3 x 8 sets – Rear Foot Elevated Split Squat: BWx10 x 10 sets – 3-Way Shoulder Raise: 5’s x 10 x 5 sets
Friday 09/24/2021 BW:181.0 – Assault Bike x 30min – 10.1 Miles [60s/60s x 15] Knee Raise x 10 x 10 sets BB Row: 100lb x 10 x 6 sets / BB Shrug: 100lb x 10 x 4 sets 45 Degree Side Bend Hold x 30s x 10 sets – JUDO x 60min
Saturday 09/25/2021 BW:181.2 – 2ct Pause Squat: 320×1 340×1 360×1 270×5 x 5 sets – Low Incline Bench: 215×1 235×1 190×3 x 8 sets – Dips: BWx10 x 10 sets DB Bicep: 15’s x 10 x 10 sets
Sunday 09/05/21 BW:180.0 – Assault Bike x 50min – 16.8 Miles [LISS x 15min; 20/100 x 10; LISS x 15min] Hanging Knee Raise x 25,10,10,8,7 Single Arm DB Row: 50×25,10,10,10,10 45 Degree Side Bend: BW x 20,10,10,10,10
Monday 09/06/21 BW:179.0 – Deadlift: 380×1 405×1 350×4 x 6 sets – Bench: 255×1 275×1 235×4 x 6 sets – Low Incline Bench: 215×1 160×6 x 6 sets – Pushups x 35,10,10,10,10
Tuesday 09/07/21 BW: 179.2 – High Bar Squat: 330×1 355×1 305×4 x 6 sets – Press: 155×1 134×4 x 6 sets – Tricep Pushdowns: 50 x 10 x 3 sets
Wednesday 09/08/21 BW: 180.2 – Assault Bike x 50min – 15.3 Miles [5min Warmup; 45/75 x 5; 20/100 x 5; 10/110 x 5; LISS x15min] – Ab Wheel x 10 x 10 sets [30s rest] Pullup: BW x 3 x 10 sets [EMOM] Band Assisted (Green) Pullups x 12,12,12,8,8,8 Copenhagen Plank x 15s x 5 sets BB Bicep x 33 x 25r x 3 sets
Thursday 09/09/21 BW:182.8 – Pause Deadlift @ Just Below Knee: 325×1 245×4 x 5 sets – Close Grip Bench: 250×1 200×3 x 7 sets – RFESS x 10 x 4 sets – 3-Way Shoulder Raise: 5’s x 10r x 4 sets
Friday 09/10/21 BW:182.4 – Assault Bike x 50min – 15.4 Miles – Easy LISS x 50min Knee Raise x 15,15,10,10,5,5 Single Arm DB Row: 65 x 15,10,10,10,10 DB Side Bend: 10 reps @ 15, 35, 55, 75, 75
Saturday 09/11/21 BW:180.2 – 2ct High Bar Pause Squat: 325×1 350×1 262.5×4 x 5 sets – Low Incline Bench: 225×1 180×3 x 8 sets – BB Strict Bicep Curl: 33×5 53×5 73×5 93×5 100.5×4.5
How to abate Analysis Paralysis in starting your health and fitness journey.
Elevator Pitch(noun) – – A succinct and persuasive sales pitch. [Google Dictionary, ie – Oxford Languages] – A short description of an idea, product or company that explains the concept in a way such that any listener can understand it in a short period of time. [Wikipedia] – A brief talk or pitch intended to sell or win approval for something [Dictionary.com]
The Breadth Problem
Not to be confused with “The Bread Problem”, which doesn’t exist, because carbs are fine.
Picture this scenario. You, being like 95%+ of the American population, participate in less than thirty minutes of physical activity each day, and you, along with two-thirds of the American population, are overweight or obese. However, having mustered up the courage to actually do something about this and improve your health and fitness, you set out to find some answers.
As of this writing, a Google search of “how to be healthy and fit” provides just over 2 BILLION results. Ask ten of your close friends or relatives that question, and you will likely get ten different answers. Ask ten health and fitness professionals that question, and you will still likely get different answers. The amount of information available, while awesome, can be cumbersome to navigate, and can (and does) lead to many people becoming paralyzed when trying to figure how to get started. There are just so many different types of exercise and diet plans, with each one having just as many opinions as to its efficacy or lack thereof. This is muy no bueno for someone already burning a lot of willpower just getting through the initial stages of change; they’re exhausted before they’ve even begun!
I don’t necessarily think that anyone is to blame here, but there is still an issue that needs resolved. There should be a way for someone to confidently take action on their own, right away, and then fuss about the details later, as “just showing up” is the most important determinant of success, at least initially. The vast amount of information available should promote, not inhibit, healthy habits.
The Depth Problem
In addition to the issues caused by the sheer volume of different information, there are also issues, at least from the fitness professional’s perspective, at the individual level as it pertains to specificity. I very often find myself having conversations with folks that usually involve some iteration of the following two questions in a scenario in which I have a very short time to convey a response:
1 – “I’m trying to get healthy. What should I do?”
2 – “I want to lose weight/get in shape. What are your thoughts on [insert flavor of the month diet/exercise program], my [friend/doctor/television/magazine/Instagram feed] says that it’s the best way to do it.”
Usually, in an attempt to be thorough and provide the best possible response for that particular individual, the conversation proceeds with me asking questions to glean information about that person’s specific goals, training history, preferences, etc. Unfortunately, with the time constraints that come with these sorts of interactions, there just isn’t enough time. In the best cases they’re left with their question unanswered, and in the worst cases they’re left completely confused by my lack of brevity and overload of information. OOPS!
“Thanks for nothing, Coach!!”
“What do”, then? Is the simple concept of “being fit and healthy” so complex that it’s impossible to actually define, not only succinctly, but at all? Is there a way to give short, general recommendations applicable to most people that are universal and easy to understand but yet precise enough to be able to implement? In other words, is a health and fitness elevator pitch possible?
The Solution
Over the past several months, as these conversations have tended to occur more frequently, I have distilled down my basic response to common questions to something that resembles the following:
It doesn’t matter what type of exercise you do, as long as you are doing at least 150 minutes per week of aerobic based activity and two days per week of strength based activity that trains every muscle group, and it doesn’t matter how you eat, as long as you’re able to achieve and maintain a waist circumference of less than 40″ (if you’re male) or less than 35″ (if you’re female).
In reference to the first statement, The Physical Activity Guidelines for Americans provides very simple metrics to meet to realize the majority of health benefits of exercise. Thus, as long as what you’re doing meets the criteria, you’re well on your way to optimizing your health. If you want to get more results later, then you can for sure tinker, get more in-depth, and optimize. For now, though, literally anything that meets the criteria will get you most of the way there.
In reference to the second statement, the train of thought flows as follows: 1) If someone maintains the recommended waist circumference, then he or she will be at reduced risk for a majority of the chronic lifestyle related health conditions and will likely be within his or her recommended body weight. 2) If someone only maintained a healthy body weight and ignored all other aspects of “healthy eating”, then he or she would still see the majority of health benefits derived from nutrition. 3) The only long term determinant of body weight is calorie balance. 4) Therefore, it does not matter how one eats initially, as long as he or she eats in such a way to control calorie balance, which promotes a healthy body weight and waist circumference, which provide the majority of health benefits as it relates to nutrition. If, later on, you want to eke out more potential benefits, then you can focus on other aspects like food composition, macronutrient ratios, food timing, etc. For now, though, focus on one metric that will drive the majority of health benefits.
So, to put this idea into action, if you are just starting out, then as you consider various options for exercise and nutrition, compare it to the elevator pitch to see if it passes muster. Similarly, if you’ve been training for any amount of time, check and see if your current program meets the guidelines. If not, you may benefit from some adjustments. If you’re a fitness professional that, like me, often finds yourself in short conversations or scenarios in which you just don’t have much time to get in depth, try some version the elevator pitch. Your friends, family, coworkers, and potential clients will likely benefit.
Summary
That’s the elevator pitch. Although unlikely to win any marketing or advertising awards, it does do the job of giving pretty much everyone quick and simple guidelines to get started immediately to obtain pretty much all of the health benefits one can achieve via diet and exercise.
I appreciate your time and attention! Please let me know your thoughts in the comments.
-Dexter
P.S. – If you’d like an entry level program that is 1) based off of the Physical Activity Guidelines for Americans, 2) requires no equipment, and 3) is FREE, then grab a copy of PROSPECT, found here.
