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lsu777
LSU Fan
westlake
Member since Jan 2004
12444 posts

Body Recomp- 8 week challenge to you
So in the last few weeks been seeing more and more people posting about help with fatloss so I figured I would lay out this simple yet brutally effective program for everyone that wants to follow for August and September


Program:
Consist of 4 parts daily warmup, daily homework, lifting, & conditioning. The same program will be followed regardless of sex. You can scale conditioning as needed, main goal is to improve the hard numbers each time out.

Daily Warm up-

Shoulder dislocates with broomstick- 30 reps, progress 3 reps weekly

Pushups-- 1 set of 20 reps. Progress 5 reps weekly.

Chins- 8 strict chins in as few of sets as possible- progress 2 reps weekly.

Walking lunges- 15 reps per side, progressing 3 reps weekly.

Burpees- follow this


Daily homework: alternate daily between pushup and chin ladders. We will perform a ladder before work in the AM, after work in the PM and before bed.

Pushup ladders- each ladder rung goes up 5 reps. We are shooting for 1 ladder at all three times for week 1. Add a ladder at one of the times every week to progress volume.
Pushup ladder how to

Chinup ladders- looking at performing 1 ladder at the three mandated times. Gold standard is to be able to perform 5 ladders of up to 5 reps. That is 75 reps. repeating ladder method explained



LIFT:

4 day a week program plus conditioning on off days. Workouts should be no longer than 1 hour ever. We will be using the dependent RPT model as described here

Day 1:
Incline Bench- RPT
Weighted close grip pushups-RPT
Weighted chins- RPT
Dips-50 reps in as few of sets as possible
Conditioning- 3 min of 3 rounds with jump rope

Day 2:
Glute Ham Raise- 50 reps in as few of sets as possible

Squats- 2x3(heavy), Bodyweight on bar x max reps ( if you can not do bodyweight yet, pick 135/185/225 to allow yourself to get the work in)

Conditioning:
Prowler push or Sled drag X 6( any conditioning exercise from the greyskull books works also)


Day 3:
Mile run for time- goal is to be sub 8 min after program for most

Day 4
Standing Press- RPT
Heavy single arm DB Jerks- 3 x 5 each arm
Weighted chins- RPT
Weighted dips- RPT

Conditioning:
KB swing- 53lbs x 150 reps for time


Day 5:
Pendalay Rows-5x5 Every other min approach
Sumo deadlift-1 x 5+
DB row- pick a heavy weight and rest pause row it until you get 20 reps. Get more reps the first set every week.

Conditioning:

Max burpees in 3 min


Day 6:
400m run x 2- goal is to run under a min eventually


Goes without saying, keep a log book and progress in weight or reps every time. On the conditioning, strive to improve the time weekly.


NUTRITION:-

This is about body recomposition, so we are going to keep this simple.

We are going to eat 3 meals a day following the guidelines below, except we are only eating are carbohydrate portions in the last meal of the day.

We also are adding protein shakes. Your protein should not have very much fat or carbs in it. You can mix with water(preferred) or almond milk.

Everyday you will have a protein shake of 50-75g(about 3 scoops). On lift days you will repeat this immediately after the workout. Women will do 50g, men 75g.




So it's pretty simple and here is a basic layout following a 16:8 approach to intermittent fasting and working out after work:

12pm- Lunch- protein and veggies as described.

4pm- PWO Meal- protein and veggies as described.

630pm- postworkout shake(only on lifting days)

7:15pm- Dinner with family, eat protein, veggies and carbs as described

8pm- prebed shake(everyday)

Keep it simple!!!


Recovery

For the next 8 weeks we are going to get 8 hours of sleep a night. Studies across the board show the importance of sleep and the role it plays on body composition.



Well there you have, 8 weeks laid out in a simple to follow format that will get most of you either to your goal or much much closer.

Fire away with questions




theOG
Oklahoma Fan
Member since Feb 2010
8054 posts

re: Body Recomp- 8 week challenge to you
I'd be interested in this if you could provide some subs for the lifts where you need a barbell or gym specific equipment (I'm looking at you glute ham raise).


lsu777
LSU Fan
westlake
Member since Jan 2004
12444 posts

re: Body Recomp- 8 week challenge to you
For glute Ham Raise- you can do do slider hamstring curls. Just need something that slides easy like furniture sliders.

LINK

What other ones you have questions about? You mentioned subs for barbell lifts, do you not have one?


theOG
Oklahoma Fan
Member since Feb 2010
8054 posts

re: Body Recomp- 8 week challenge to you
I don't have a barbell. I have plenty of dumbbells and TRX.


Mingo Was His NameO
LSU Fan
DFW/NELA
Member since Mar 2016
12433 posts
 Online 

re: Body Recomp- 8 week challenge to you
I'll jump in this with you but I probably will only make it about 6 weeks because I'm going to Austin for the game against Texas.

I assume subbing flat bench or regular Deadlift is fine the incline or sumos is fine?

I won't be able to do the ladders as prescribed either but I'll do the best I can
This post was edited on 7/29 at 3:49 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
12444 posts

re: Body Recomp- 8 week challenge to you
quote:

ll jump in this with you but I probably will only make it about 6 weeks because I'm going to Austin for the game against Texas.

I assume subbing flat bench or regular Deadlift is fine the incline or sumos is fine?

I won't be able to do the ladders as prescribed either but I'll do the best I can


Flat bench and regular deads is fine. On the ladders, just try to hit 2 after the workout.

I won't be doing this as I am doing greyskull gladiator phase 1 but it is very similar.

Should help you get really shredded for that game.


lsu777
LSU Fan
westlake
Member since Jan 2004
12444 posts

re: Body Recomp- 8 week challenge to you
Ok just sub in the dumbbell equivalent or the weighted bodyweight equivalent for everything. Push those reps hard.


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Mingo Was His NameO
LSU Fan
DFW/NELA
Member since Mar 2016
12433 posts
 Online 

re: Body Recomp- 8 week challenge to you
quote:

I won't be doing this as I am doing greyskull gladiator phase 1 but it is very similar.


You have a link for the gladiator program?


lsu777
LSU Fan
westlake
Member since Jan 2004
12444 posts

re: Body Recomp- 8 week challenge to you


Mingo Was His NameO
LSU Fan
DFW/NELA
Member since Mar 2016
12433 posts
 Online 

re: Body Recomp- 8 week challenge to you
Thanks. I'm going to do the gladiator as well.


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LNCHBOX
LSU Fan
70001
Member since Jun 2009
55077 posts
 Online 

re: Body Recomp- 8 week challenge to you
Two questions:

quote:

Squats- 2x3(heavy)
What is considered heavy?
quote:

Pendalay Rows-5x5 Every other min approach

What is the every other minute approach? google is giving me nothing but crossfit stuff, and i'm assuming it's different.

ETA: Mingo
This post was edited on 7/30 at 2:24 pm


Mingo Was His NameO
LSU Fan
DFW/NELA
Member since Mar 2016
12433 posts
 Online 

re: Body Recomp- 8 week challenge to you
I don't know I'm just some poser loser than lives with my parents. You think I've ever seen the inside of a gym?


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18006 posts

re: Body Recomp- 8 week challenge to you
I may not do my half-marathon plan and do this instead. I'm definitely interested. I have a few questions though.

1) How important is diet in all of this? I eat relatively well. Could probably use more greens and less carbs like most Americans. I do not have much time to meal prep and I am not interested in intermittent fasting - I LOVE breakfast and eat it every day. During the weeks, I eat a bowl of Raisin Bran. On the weekends, I usually eat bacon, eggs, and a biscuit. Is that a deal killer? I could definitely tighten up my diet and make a commitment to do so. Maybe that would help. Depending on your answer, I may have more questions.

2) My gym does not have a 53 lb kettle bell. The biggest kettlebell is eight pounds, I think.

3) I don't think I can do a weighted chinup right now. I can bang out five or six bodyweight chinups though, thanks to your ladder method I've been doing Is that okay?

4) I rarely sleep 8 hours per night, not for a lack of trying though. I also tend to have several drinks on Friday and Saturday night, especially on Saturdays during football season. Will that affect my progress too much?

5) Is RPT simply 1 x 8, 1 x 10, 1 x 12?

6) Please explain the "every other minute" approach.

Thanks 777
This post was edited on 7/31 at 7:05 pm


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18006 posts

re: Body Recomp- 8 week challenge to you
As to diet, I suppose I could take a stab at meal prepling for the week? I travel a decent amount for work so that could be an issue.


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Mingo Was His NameO
LSU Fan
DFW/NELA
Member since Mar 2016
12433 posts
 Online 

re: Body Recomp- 8 week challenge to you
quote:

How important is diet in all of this?


It's very very important as always.

quote:

I do not have much time to meal prep


I cook twice a week for like half an hour. I'm sure you can make time if you really want to

quote:

During the weeks, I eat a bowl of Raisin Bran. On the weekends, I usually eat bacon, eggs, and a biscuit. Is that a deal killer?


It's all about calories in and calories out at the end of the day. If you know that's going to be a meal plan the rest of your meals around it.

quote:

My gym does not have a 53 lb kettle bell. The biggest kettlebell is eight pounds, I think.



Replace it with another conditioning session. You can also swing a dumbbell

quote:

I don't think I can do a weighted chinup right now. I can bang out five or six bodyweight chinups though, thanks to your ladder method I've been doing Is that okay?


Of course. The whole point is progress. Don't add Weighted chins until you can do 15 or so unweighted.

quote:

I also tend to have several drinks on Friday and Saturday night, especially on Saturdays during football season. Will that affect my progress too much?


Of course it's going to affect your progress and probably in a big way. You will still improve if you follow the program. Move to a low calorie drink like vodka waters or bourbon on the rocks.

quote:

Is RPT simply 1 x 8, 1 x 10, 1 x 12?


That's correct.

quote:

Please explain the "every other minute" approach.


You do the reps and then recover the rest of the minute so you control your rest time. If you finish the reps in 15 seconds you get 45 seconds of rest. If it takes you 30 seconds, you only get 30 seconds of rest.


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lsu777
LSU Fan
westlake
Member since Jan 2004
12444 posts

re: Body Recomp- 8 week challenge to you
quote:

What is considered heavy?


5 rep max or so, just move up in weight every week

quote:


What is the every other minute approach? google is giving me nothing but crossfit stuff, and i'm assuming it's different.


Set a timer and do your first set. Do your second when timer reaches 2 min, again at four min, again at 6 etc etc. Every other min essentially


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lsu777
LSU Fan
westlake
Member since Jan 2004
12444 posts

re: Body Recomp- 8 week challenge to you
quote:

I could definitely tighten up my diet and make a commitment to do so. Maybe that would help.
do this, I'll post up a simple diet in a second.

quote:

My gym does not have a 53 lb kettle bell. The biggest kettlebell is eight pounds, I think.
use a 50lbs dumbbell

quote:

I don't think I can do a weighted chinup right now. I can bang out five or six bodyweight chinups though, thanks to your ladder method I've been doing Is that okay?
do the ladders in place of the weighted chins

quote:


4) I rarely sleep 8 hours per night, not for a lack of trying though.



Try and get the 8 hours, do whatever you have to, to make it happen. This isn't just for ohysique, this is for health, mental and physical. Do your best on this, itnks really important


quote:

I also tend to have several drinks on Friday and Saturday night, especially on Saturdays during football season. Will that affect my progress too much


Are you willing to change what you drink? And yes this will affect progress but you can still make fantastic gains.

quote:

Is RPT simply 1 x 8, 1 x 10, 1 x 12?


First set is a weight you can do 4-8 reps, second 8-10, third 10-12. Each set is as many reps as possible where you can finish the last rep. When you can do right with the first set, move all weights up 5 lbss and repeat

quote:

Please explain the "every other minute" approach
explained above



Lazy But Talented
New Orleans Saints Fan
Dallas
Member since Aug 2011
11860 posts

re: Body Recomp- 8 week challenge to you
Attempt number 30 of getting shredded.

Going to Austin for the game as well.


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Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18006 posts

re: Body Recomp- 8 week challenge to you
quote:

do this, I'll post up a simple diet in a second.


Okay. It think my wife would struggle with meal prepping. She is an excellent cook and really enjoys it the actual cooking process. I'm sure she would try it for eight weeks though.

quote:

do the ladders in place of the weighted chins


So on days I'm supposed to do weighted chins, just add an additional chin ladder?

quote:

Try and get the 8 hours, do whatever you have to, to make it happen. This isn't just for ohysique, this is for health, mental and physical. Do your best on this, itnks really important


I've been trying. I often don't sleep too much on the weekends though due to staying out late. I guess I'll have to do my drinking during the day then .

quote:

Are you willing to change what you drink? And yes this will affect progress but you can still make fantastic gains.


Yes, I am willing to change what I drink. I used to drink a good bit of vodka and more liquor than beer and coud easily return to that.


LNCHBOX
LSU Fan
70001
Member since Jun 2009
55077 posts
 Online 

re: Body Recomp- 8 week challenge to you
quote:

I don't know I'm just some poser loser than lives with my parents. You think I've ever seen the inside of a gym?


I was laughing at you for the downvote I know was you.


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