Workout: 26 April 2024

Gym Workout

Warm up:

1. 25 moderate effort cals on the bike / row
2. Warm up to 60% of your front squat max for the workout below

Workout:

1. German hypertrophy training (click here for the principals of this method)
   In short—this regimen allows you to use muscle tissue that you’d normally never access, and in so doing, it is designed to throw on as much muscle as possible by exposing muscle fibers to hypertrophy. This will also massively increase metabolism and grit—remember to eat heavy once complete to grow that muscle!)
   
   Try for 60-90 seconds rest between sets (expect this to get very mental, just pick the bar up and keep going)
   
   – 10 sets of 10 Front squats at 60% of your 1-rep max
   
   
2. Then finish with:
   – 100 calf raises holding as heavy of DBs / KBs as you can manage, complete this in as few sets as possible
   
   Pro-tip: stretch out those calves after—or you may not be able to walk in the morning (assuming you used enough weight!)

At Home Workout

1. 300 Air Squats as fast a possible (arms can be crossed, just no pressing off your legs)
   
   Tip: it may be easier to think about this as 10 sets of 30. Try to keep pace with the clock per your first round time. For example, if it takes you 90 seconds to get your first 30 complete, then try to get 30 done every 1.5 minutes until the 300 is accomplished.
   
   Full range of motion is always better, so if you have to sacrifice a ton of time to keep hitting full depth—then do it. Performing the exercise in front of a mirror can be helpful to ensure your pelvic crease is dropping below your knees.