Nutrition + Progression

Weekly Goals 4 days of lifting Moving every day intentionally Only caffeine in the mornings No energy drinks Daily Goals Be at or under calorie goal Water intake Blood pressure measurement Steps: 9,000 – 10,000 Higher protein intake Limit snacks…

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FBB PUMP40 – Week 8

Day 1 Intensity Superset E3:00 x4 Wide grip bench x6 Pendlay row x12 Seated cable row 4×10 DB hammer curl 4×10 Standing chest press 4×10 EMOM x6 Hanging knee raise x15 Ab crunch machine x10 Day 2 E2:00 x10 –…

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FBB PUMP 40 – Week 7

Day 1 Intensity Superset E3:00 x4 Wide grip bench x6 BB Bent over row x10 Intensity Superset E3:00 x4 Gorilla row x5 e/a DB deficit pushups x10 Tricep press down 4×10 Day 2 E3:00 x8 – Pause BS x5 Lying…

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FBB Pump 40 Week 6

FBB Pump 40 – Week 6

DAY 1 E1:30×4 – 1 1/4 close grip bench x8 E1:30 x4 – Biangular lat pulldowns x8 Supinated bent over row: 4×8 Tricep press down (V handle) 4×10 E0:45 – Hanging knee raises 4×15   DAY 2 E3:00 Box Squat…

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Pencil sketch of veggies on a table

Nutrition Progression

Last week I purchased an annual subscription to Lose It! premium. I have historically used My Fitness Pal to track macros but Lose It was suggested to me as a better alternative. Whenever I have tracked what I was eating,…

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FBB-Pump-40-week-5

FBB Pump 40 – Week 5

Looking back on this week, it was one of the best in recent memory. I completed all four programmed workouts as well as an extra day on Saturday. All of this was married up with nutritional changes I have implemented.…

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Pencil sketch of veggies on a table

The real battle

Three weeks into the new training program and I feel volumes better about the exercise that I am doing. I still want to get back into a running routine on non-lifting days but unsure of how my left knee will…

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FBB Pump 40

FBB Pump 40 – Week 4

Day 1 E:90 x8 Pause wide grip bench x8 Bent over BB row x10 E:75 x9 Narrow grip push-up x10 40m double KB front rack carry DB curl x8 Lying neck flexion 3×12 I couldn’t wake up this morning.  Lately,…

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FBB Pump 40 – Week 3

Week three and I feel like I am starting to get settled into this program, especially when it comes to modifying the workout.  I was still hella sore and surprised at what increasing the intensity for just 45 minutes can…

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FBB Pump 40 - Week 2

FBB Pump 40 – Week 2

Going into this week, it was painfully obvious I would need to modify and scale down some of the workouts if I intended to use my body normally.  I also thought about creating my own version of 75 Hard, but…

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