I let out a visible “f**k!” when I read that. That’s nuts Tim. Great work. This was a monster of a training session as well. You’re putting in a ton of work. It’s great to see.
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Thank you Pwn, I saw in your log that your sleep quality has improved. I am happy for you, mine has improved as well and it is therapeutic.
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Hey @T3hPwnisher what’s a diet break?
Just like it sounds: take a break from dieting. It can work both ways. If you’ve been restricting calories, you stop doing that. If you’ve been pounding calories, you stop doing that. Just return back to “normal” eating for a while.
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I was lazy and didn’t feel like cooking so I put DoorDash to good use. @anna_5588 Thanks for the idea, I should do this more often when I get sick of my own cooking.
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If you have a Costco or Sam’s club membership, you can get some fantastic rotisserie chickens for about $5.
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Bill Pearl’s Keys To The Inner Universe
Intermediate Program
Week 1 Day 2
Super-setted
Weighted Compound Sit Up - 50 reps - 10 lb
Weighted Leg Raise - 10 lb
Weighted Bent-Knee Twisting Sit Up - 10 lbs
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Super-setted
Deadlift - 3 x 10 - 315 lbs
Weighted Pushup feet on bench - 3 x 10 - 25 lb plate
Chin-Ups - 4 x AMRAP - Bodyweight
——————————————————-
Donkey Calf Raise - 4 x 20 - 45 lb plate
Strict Press - 3 x 10 - 125 lbs
Behind the Neck Press - 3 x 10 - 95 lbs
Incline Dumbbell Press - 3 x 10 - 60 lb dumbbells
Hack Squat Machine - 4 x 10 - 4 Plates
Lying Supine Two Dumbbell Triceps Curl and Press - 3 x 10 - 35 lb dumbbells
Standing Barbell Triceps Curl and Press - 3 x 10 - 60 lbs
Scott Bench Reverse Barbell Curl - 4 x 10 - 50 lbs
Leg Extension - 4 x 10 - 150 lbs
Ab machine - 50 reps - 60 lbs
Tabata Dumbbell Thrusters - 40 lb dumbbells and 30 lb dumbbells
Round 1 - 8 thrusters
Round 2 - 3 thrusters
Round 3 - 0 thrusters
Redo - 30 lb dumbells
Round 1 - 9 thrusters
Round 2 - 3 thrusters
Round 3 - 1 thrusters
Round 4- 1 thrusters
Round 5 - 2 thrusters
Round 6 - 1 thrusters
Round 7 - 0 thrusters
Round 8 - 0 thrusters
Treadmill
Total Time: 15:55
Total Distance: 1 mile
Jog - 5.0 Speed - 1/4 mile
Walk - 3.2 Speed - 1/4 mile
Jog - 5.0 Speed - 1/4 mile
Walk - 3.2 Speed - 1/4 mile
I like these tabata workouts. They’re quick and hard, I struggled with those thrusters, I’ll have to start with 30 lb dumbbells next time. Lol I squat soooo deep on those, my legs started to run outta juice.
Weight will be heavier next week on all/most movements so that’s cool.
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I have had SO many tabata workouts that turned out that way, haha. Thrusters with dumbbells really suck. Barbell with light bumpers is better, and kettlebells are slick as well.
How you liking the Bill Pearl book?
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I’m loving it dude, It’s nice to read when I have free time (which is slowly starting to disappear as we get closer to finals)
Dude I love how there’s so much variety with tabata workouts. Putting on a weighted vest doing burpees would be a nice workout.
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Definitely changes things. Burpee chins are also a classic pairing.
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Bill Pearl’s Keys To The Inner Universe
Intermediate Program
Week 2 Day 1
Barbell Breathing Squat - 4 x 10 - 285 lbs
Seated Weighted Flat Bench Leg Tuck - 50 reps - 10 lbs
Weighted Jack Knife Sit Up - 50 reps - 10 lbs
Chinning Bar Leg Raise - 50 reps - Bodyweight
Barbell Shrug - 4 x 10 - 200 lbs
Regular Bench - 3 x 10 - 195 lbs
Pull-ups - 4 x Amrap - Bodyweight
Barbell Raised Heel Calf Raise - 4 x 20 - 185 lbs
Standing Dumbbell Side Laterals - 4 x 10 - 40 lb dumbbells
Bent Over Straight Arm Dumbbell Raise - 4 x 10 - 25 lb dumbbells
Standing E-Z Curl Bar Triceps Curl and Press - 3 x 12 -80 lbs
Standing E-Z Curl Bar Bicep Curl - 80 lbs - 4 x 10
Tricep rope push down - 3 x 10 - 110 lbs
Dips - 3 x 10 - 10 lbs
Leg raises on dip machine - 50 reps - 10 lbs
Tabata kettlebell swings
70 lb kettlebell
Round 1 - 14 Swings
Round 2 - 14 Swings
Round 3 - 12 Swings
Round 4 - 12 Swings
Round 5 - 8 Swings
Round 6 - 11 Swings
Round 7 - 11 Swings
Round 8 - 7 Swings
Lying Leg Curl
120 lbs x 10
120 lbs x 10
120 lbs x 10
120 lbs x 10
Treadmill
Total Time: 16:13
Total Distance: 1 mile
Jog - 6.0 Speed - 1/4 mile
Walk - 3.4 Speed - 1/4 mile
Jog - 6.0 Speed - 1/4 mile
Walk - 3.0 Speed - 1/4 mile
This was not the order I did everything in. I’m too lazy to take the time to organize everything.
Yeah I pretty much did everything in a random order, super-setting any exercise possible, even walking around the gym to various machines in order to keep super-setting movements. If there’s a meatsack (person) on a machine then I simply do something else.
I love super-setting movements because it saves me time and I’m trying to get the heck outta here.
Also I like how @kdjohn mentioned in his log how your forearms will get bigger from kettlebell swings. I look forward to that. All the more reason for me to keep swingin.
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Well… sorta. This is taken slightly out of context, because you also have to consider everything else I’m doing; the volume of swings I’m doing is actually very low, it’s all the cleans, clean & jerks and snatches, for high reps, continuously throughout the week, that’s contributing to arm/forearm development for me.
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Bill Pearl’s Keys To The Inner Universe
Intermediate Program
Week 2 Day 2
Weighted Compound Sit Up - 50 reps - 10 lbs
Weighted Sit Up - 100 reps - 10 lbs
Ab machine - 50 reps - 70 lbs
Deadlift - 3 x 10 - 320 lbs
Weighted Pushup feet on bench - 3 x 10 - 35 lb plate
Chin-Ups - 4 x amrap - Bodyweight
Donkey Calf Raise - 4 x 20 - 45 lb plate
Strict Press - 3 x 10 - 130 lbs
Behind the Neck Press - 3 x 10 - 100 lbs
Incline Dumbbell Press - 3 x 10 - 65 lb dumbbells
Hack Squat - 4 x 10 - 5 Plates
Lying Supine Two Dumbbell Triceps Curl and Press - 3 x 10 - 40 lb dumbbells
Standing Barbell Triceps Curl and Press - 3 x 10 - 70 lbs
Scott Bench Reverse Curl - 2 x 10, 1 x 6, 1 x 2 - 60 lbs
Leg Extension - 4 x 10 - 160 lbs
Tabata Thrusters - 30 lb dumbbells
Round 1 - 2
Round 2 - 2
Round 3 - 0
Round 4 - 3
Round 5 - 0
Round 6 - 3
Round 7 - 2
Round 8 - 1
Treadmill
Total Time: Idk lol
Total Distance: 1 mile
Jog - 5.5 Speed - 1/4 mile
Walk - 3.5 Speed - 1/4 mile
Jog - 5.5 Speed - 0.15 mile
Walk - 2.5 Speed - 0.10 mile
Good training day, went in and got work done. Really wasn’t feeling up to this after staying up late last night working on a group project.
I swear my bed just whispers to me in a cunning voice “Tlgainssss don’t go to the gymmmm, rest on meeee and melt into a slumberrrr”
Very tempting especially when it’s cold and super dark outside. Hmm I wouldn’t be surprised if garage gym dudes felt the same way.
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Is your bed a basilisk?
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If you were a mercenary would your username be heretokill? I’ve been thinking about that for a week.
Lol yeah I suppose my bed is a basilisk. How are feeling heretolog?
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Not great but better than the last few days, should be back to doing something productive in the next few days!
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Bill Pearl’s Keys To The Inner Universe
Intermediate Program
Week 2 Day 3
Barbell Breathing Squat - 4 x 10 - 295 lbs
Seated Weighted Flat Bench Leg Tuck - 50 reps - 10 lbs
Jack Knife Sit Up - 50 reps - Bodyweight
Chinning Bar Leg Raise - 50 reps - Bodyweight
Barbell Shrug - 4 x 10 - 225 lbs
Regular Bench - 3 x 10 - 200 lbs
Pull-ups - 4 x Amrap - 5 lbs
Barbell Raised Heel Calf Raise - 4 x 20 - 195 lbs
Standing Dumbbell Side Laterals - 4 x 10 - 45 lb dumbbells
Bent Over Straight Arm Dumbbell Raise - 4 x 10 - 30 lb dumbbells
Standing E-Z Curl Bar Triceps Curl and Press - 3 x 10 -90 lbs
Standing E-Z Curl Bar Bicep Curl - 90 lbs - 4 x 10
Tricep rope push down - 3 x 10 - 120 lbs
Lying Leg Curl Machine - 4 x 10 - 130 lbs
Dips - 3 x 10 - 15 lbs
Leg raises on dip machine - 50 reps - 10 lbs
Tabata kettlebell swings
106 lb kettlebell
Round 1 - 13
Round 2 - 9
Round 3 - 7
Round 4 - 8
Round 5 - 7
Round 6 - 0
Round 7 - 8
Round 8 - 0
Treadmill
Total Time: 15:50
Total Distance: 1 mile
Jog - 5.5 Speed - 1/4 mile
Walk - 3.0 Speed - 1/4 mile
Jog - 5.5 Speed - 1/4 mile
Walk - 3.0 Speed - 1/4 mile
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Nothing I lift is too easy or too hard, it’s moderate difficulty, as it should be since it’s week 2. The hardest parts of my training are the tabata workouts and the jogging. Those are always done at the end no matter what. After the tabata workouts I go straight to the treadmill. I’m taking my time when it comes to building up the jogging because what I do right now is still pretty challenging.
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For the swings I wanted to challenge myself unfortunately my gym didn’t have kettlebells in the 80 and 90 lb range, so I went with whatever.
Not too shabby of a workout, I think I can stick with this weight for a lil while and manage.
Good training week, it’s relieving knowing I can sleep scot-free tonight and not wake up at 4 am.
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Solid work. 106? That’s a big ass kettlebell.
So what’s up with all these aesthetic moves? Are you having fun with all the arm stuff and shoulder raises? Is it tough to get through 100s of abs per day?
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They have even bigger ones (My gym is a Gold’s Gym, pretty cool right? On one of their little advertising TVs they even showed some footage of Bill Pearl)
I wouldn’t say I’m having fun with the aesthetic moves, all I can say is that they’re going to make my muscles bigger and they are not compound lifts so it’s easier on my mind. Okay… maybe I do find some movements fun, for example the scott bench reverse barbell curl. It’s enjoyable because I never trained forearms directly, so I expect bigger forearms after awhile.
Nah, it isn’t tough getting through abs because I superset everything. Definitely, my least favorite muscle to train through lol.
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This was an interesting article because it’s a somewhat different viewpoint of fat loss compared to keys to progress. This doesn’t mean I’m going to stop jogging (cause Dan mentions a problem with jogging for fat loss) but, I do find the idea of inefficient exercise interesting. On my current Bill Pearl program I’m supposed to change up the exercises once in awhile. Technically the jogging is a key to progress thing and the tabata workouts are a Dan John thing.
I can definitely change up the tabata workouts once I get too efficient with them. It would be beneficial to pick things I suck at or things I don’t want to do. I wouldn’t mind going back to that EMOM timer thing I did during that 5/3/1 program, that sucked so much. I’m chuckling right now cause my programming is kind of a Frankenstein but I’m confident it’s an effective one.
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