Daily Content, Training, & Questions – 5.20.22

BODYWEIGHT

190

 

CORYG FOOD

(Anabolic Fasting 102)

LUNCH

Beef, Avocado, Sweet Potatoes, Sunflower Seeds

DINNER

Tacos
Double Cocktail of Health Gangsterness

SPIKE

Ice Cream

 

KIKI FOOD

M1: Pre-Workout: Shrimp, Oats, Berries, American Dream Nut Butter
M2: White Fish, White Rice
M3: Salmon & Veggies
M4: White Fish OR chicken breast & PBJ
M5: 96% Beef & Veggies

Supps: Cocktail of Health, Multi-V, 2 scoops Aminos, Pre-Workout Watermelon, 1 pill MaxEffort fat burner prior to cardio

 

GRAPHIC GANGSTER COLE SUSAC FOOD

(Anabolic Fasting 101)

 

LUNCH

Beef, Mixed Veggies, 1 tbsp Butter, Testing 4 spoonfuls of Sunflower Seeds

DINNER

Beef, Sweet Potato, Butter

SPIKE

Banana, Coconut Oil

 

SUPPLEMENTS

AMINO RECOVERY – 2 scoops loaded up in my jug

FAT BURNER – 4 capsules before lunges

TEST BOOSTER – 4 capsules before lunges, 4 capsules in the afternoon

The Cocktail of Health Gangsterness (2 scoops Greens, 2 scoops Fruits, 1 scoop Immune & 2 Probiotics)

WORKOUT

Get Stacked #92

 

LUNGES

800 meters

 

LEARNING MATERIAL

Playing with Fire – Scott Rieckens

TODAY’S TRAINING

CONTENT OF THE DAY

KNOWLEDGE BOMB #184
The Bodyweight Skullcrusher

WORKOUT OF THE DAY

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps
GHD: 25 reps
Low Back Extensions: 25 reps
Roman Chair Abs: 50 reps

 

FREE STYLE FRONT SQUAT

Gangsterned Out Max
Any pPause Any Rep No Bands
1 Rep Max

 

ARM FIRE & PUMP

Set One – heavy to light
Set Two – light to heavy
Set Three – heavy to light
Set Four – light to heavy

Straight Bar Pushdowns: 15/15/15 reps

Dumbbell Curls: 15/15/15 reps

Barbell Skulls: 15/15/15 reps

Forehead Curls: 15/15/15 reps

Kickbacks with a Twist: 15/15/15 reps

Incline Curls: 15/15/15 reps

 

THEN AFTER 3-4 SETS

 

2-3 SETS

Behind Back Forearm Curls: 20 reps
Palms Down Forearm Curls on Knees: 20 reps
Hanging Bent Over Forearm Curls: 20 reps

 

BONUS PUMP: 3 SETS

Light to Heavy
Heavy to Light
Light to Heavy

Cable or Regular Lateral Raises: 15/15/15 reps

Arnold Press: 15/15/15 reps

Bent Over Laterals: 15/15/15 reps

Shrugs: 15/15/15 reps

Frontal Raises: 15/15/15 reps

 

ABS: 3-5 SETS

Straight Leg Lifts: 20 reps
Knee-ups: 20 reps
Ab Wheels: 10-20 reps

 

WALKING LUNGES

400-800 meters

12 thoughts on “Daily Content, Training, & Questions – 5.20.22

  1. Evan Gold
    Evan Gold

    Dan, I know you gotta be planning something that would shame Gordon Ramsey but what is everyone else cheating with this weekend. I’ve been on a good groove of AF101 meals and massive ice cream cheats.

  2. Avatar
    johnfoy69

    Culvers concrete mixer and beers at a minimum here ….back down to my end of #IWANTABS2022 weight today

  3. Avatar
    Travis Coxworth

    Up in Nashville for the week. Kept relatively clean but it’s beer 30 and might have to get some hot chicken. Craving some bread.

      • Avatar
        Travis Coxworth

        Might have to do a couple of spots. Last time I did party fowl. We’ve got a Hattie B’s in Atlanta so might venture out

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