8/22/18
Very good day today.
Slight incline bench from pins:
Ramp to 3rm:
Bar x a lot
135x5
155x3
185x3
205x3
215x3
225x3
90% clusters:
205x6
205x6
205x6
70% HDL set: wide grip(done as one paused set)
155x5 5 sec.
155x4 4 sec
155x3 3 sec
155x2 2 sec
155x1 1 sec
French Press:
80x10
80x8
80x6
Done in around 45 minutes
8/24/18
Back day
Chest supported t bar row:
45x a lot
90x15
115x8
125x6
135x4*
115x6
90x12*
Cable upright rows: (rope handle)
80x15
80x15
80x15*
Cardio: Stationary bike
3 minutes warm up
2 min resistance high enough To you 40-60rpm
-1st min: resistance 25(max resistance)
-2nd min: resistance 20
10 minutes of resistance 5: 80-100rpm
8/25/18
Front squat:
135x5
155x3
165x3
185x3
205x3
225x3
Push Press:
135x5
155x3
165x3
185x3
205x2 bollocks
Seated BTN press:
Bar x20 +5 military
Bar x20
Cardio: Stanionary Bike
2 minute warm up
2 minutes: resistance 22 40-60rpm
5 minutes: resistance 5 60-70rpm
8/27/18
Slight decline bench from pins:
Ramp to 3RM:
Bar x a lot
135x8
185x3
205x3
225x3
245x3
265x3
90% back offs:
235x4 cluster set
225x6 straight set
HDL: 5-4-3-2-1 set (fuckin brutal)
185x5 5 sec
185x4 5 sec
185x3 10 sec
185x2 5 sec
185x1
First time in a while I’ve left the gym feeling trashed instead of strong. May have reached a little farther than I should have, but it was fun and worth it.
9/7/18
Coming off a 4 day vacation to the beach and a 72hr shift on the ambulance. Great comeback
Beltless Front squat:
135x5
155x3
185x3
205x3
225x1
245x2
Push Press:
Ramp to 3rm:
135x5
155x3
185x3
195x3
205x3
military Press:
135x3
135x3
135x3
135x3
135x3
95x7
95x7
95x7
Trap bar farmer carries:
225x150yds
9/25/18
Super Soldier Protocol:
Shield Phase: W1/D1
Legs:
Seated leg curl:
90x2x15
Hack Squat:
135x4x10
(These felt weird on my knees at first, then I got the hang of em.)
GHR:
25lb plate x2x15
30 minute walk
9/26/18
SSP:
Shield phase: W1/D2
Slight incline bench from pins on chest:
135x4x10
BTN Press:
65x15
55x10
DB lateral raise:
20x2x15
Cable push down:
80x15
80x12
30 minute walk
9/27/18
SSP
Shield Phase
W1/D3
Cardio:
Stationary bike
30 minutes
HR: 130-140
RPM: 100-110
Resistance: 2 (quads still sore from hack squats lol)
Incline walk
10 minutes
Slope: 6-8
Pace: 3.0
HR: 150
9/28/18
SSP
Shield Phase
W1/D4
TBDL:
225x4x10
NG lat pull down:
100x15
90x15
Wide Grip barbell shrug w/ 2 sec pause:
135x2x15
EZ bar curls:
60x2x12
30 minute walk
I’ve seen this program name floating around a bit, but I had to look it up to see what it was (which I didn’t find a whole lot of specific information on).
What are your goals with this program? Trying to drop some fat?
Are you following Paul’s nutrition/supplementation recommendations while following the program?
How long have the workouts been taking (not including the 30min walk)?
I like a lot of Paul’s older stuff, some of his new views are getting a little…uhm…different.
Yeah I’d seen people talking good things about it on here in his subsection, and my friend let me use his copy so I gave it a shot. It’s really just a general template more so than an actual program. Its pretty decent
Do I ever have any other goal? 
yeah I’m just using it to cut some weight
The nutrition section pretty much just boils down to “use intermittent fasting and eat Whole Foods and get protein 1g/lb of bw”
Interspersed with a bunch of random studies. And the supplement section was just a biotest shout out.
Also, workout times are probably around 45 minutesish with warm ups
10/2/18
SSP
Shield Phase
W2/D1
Took one more day off than I wanted to, but went in feeling good
Slight incline press from pins:
165x3x8
Seated BTN press:
65x2x12
Cheaters lateral raises: (heavy, with some swing, up to nipple line)
30s x12
35s x12
Leaning away cable lateral raise: (each side)
30x12
20x12
Rope handle tricep pushdown:
80x15
90x12
30 minute walk
@littlesleeper I overestimated workout times lol. I timed it this time and I was right around 30 minutes
Now that’s my kind of workout! Are you spending 30mins on the treadmill after each workout?
Nah, there’s a park near by that I go to
W2/D2 (10/3/18)
OFF: worked a 48
10/4/18
W2/D3
Leg curl:
110x2x12
Hack squat:
170x3x8
GHR:
BWx12
BWx15
Incline walk on treadmill:
10 minutes
Incline: 6
Pace: 2.8
10/5/18
SSP:
Shield Phase:
W2/D4
TBDL:
275x3x8
Pronated lat pull down:
100x2x12
Wide grip barbell shrug:
155x15
165x12
DB curl:
30s x2x12
40 minute walk
10/6/18
W2/D5
OFF
10/7/18
W2/D6
OFF
(Was gonna do an extra bonus workout with barbell circuits, but caught something at work and felt like dog shit, so scheduled rest day it is lol)
10/8/18
SSP
Shield Phase
W3/D1
Slight incline bench from pins(these are done with the bench one click above flat, like a 30* angle. Bar still touches my chest for anyone wondering)
185x3x6
Seated BTN press
75x3x10
Superset
Cheaters lateral raises: 40s x10, 35s x2x10
Rope tricep pushdowns: 80x3x10
Superset:
Bus drivers: 25lb plate x3x10(each direction)
Decline sit ups x3x10
30 minute walk with weighted pack( probably 20lbs?)
Edit:
Also did a lot of climbing up and down the waterfall near my house. Not a sheer cliff, but definitely lots of climbing up and down. Will definitely be implementing this under “fun/cool” cardio more in the future
10/9 and 10/10
OFF (48hr shift at work again)
10/11/18
SSP
Shield Phase
W3/D4
TBDL:
315x3x6
Pronated grip lat pull down:
120x10
140x6 lol
120x10
Wide grip barbell shrug:
185x3x10
EZ curl:
70x10
80x2x10
(EDIT) 5 mile ruck with 20lb pack in 1hr 23m
TBDLs felt good and easy, but had me sucking wind for the rest of the workout lol. Conditioning is getting better, but still has a good bit of improvement left.