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Revision as of 16:53, 7 March 2014

Fitness

• T-Nation
• V-Diet
• The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman
• Health
• Exercise
• Leangains
• Classical Pilates Intermediate Mat

Dynamic Stretching

jumping jacks, arm circles, trunk rotations, front lunges, side lunges, high knees, and body-weight squats.

300 Workout (Monday, Wednesday, Friday)

1. Pullups - 25 reps
2. Deadlifts with 135lbs - 50 reps
3. Pushups - 50 reps
4. 24-inch Box jumps - 50 reps
5. Floor wipers - 50 reps
6. Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
7. Pullups - 25 reps

Cardio (Monday, Tuesday, Thursday, Friday)

Pilates - Intermediate Mat Workout Series (Tuesday, Thursday, Saturday i.e. Off Workout Days)

1. The Hundred (10 sets of 10)
2. Roll up (5 reps)
3. Single Leg Circles (5 and 5)
4. Rolling Like a Ball (6 reps)
5. Single Leg Stretch (5-8 reps)
6. Double Leg Stretch (5-8 reps)
7. Single Straight Leg Stretch (5-8 sets)
8. Double Straight Leg Stretch (5-8 reps)
9. Criss Cross (5-8 sets)
10. Spine Stretch Forward (5 reps)
11. Open Leg Rocker (5 reps)
12. Corkscrew (3 sets)
13. Saw (4 sets)
14. Neck Roll (1 set)
15. Single Leg Kicks (5 sets)
16. Double Leg Kicks (2 sets)
17. Neck Pull (5 reps)
18. Side Kick Series (left and right sides)
    1. Front/Back (8 sets)
    2. Up/Down (5 reps)
    3. Small Circles (5 and 5)
    4. Heel Beats (20 reps)
19. Teaser (3 sets of 3)
20. Seal (6 reps)

Static Stretching (4 minutes, twice a day, every day, except before a workout)

• Get optimal gains by holding it between 15 and 30 seconds, the point of diminishing returns.
• Do just one stretch for each tight muscle.