#ThePROGRAM: Week 5

“The Voice In Your Head”

My entire life, I have been accountable to an internal force. The companion on my journey. The voice in my head. Keeping me in check. Urging me on during hard times. Drowning out the doubt and fear. It has also been there, reminding me… Of who I am. Of who I’m working toward being. Of who other people need me to be and how others see me. Of all that I expect from myself. That voice in my head knows the truth. Sometimes it says, “Remember who the fuck you are.” Because it is easy to forget.

  

#TheProgram was designed as reinforcement. As a repetition of behaviors intended to cement a lifestyle. One that demands more of each of us, knowing that we all have so much more to offer, so much more within ourselves, hidden underneath the layers of apathy, stale routine, distraction and creature comfort. If as Aristotle taught, “excellence is a habit”, we must strive to do what is ideal and optimal every day, even when uncomfortable, especially when inconvenient, until it is simply our standard mode of operation.  

Take the momentum created by the past month, have it carry you through week five and blast into 2019 like a freight train, gaining speed and power with every day well-invested. You are your own veteran coach, your own fiery motivator, your own staunch support system. You alone will determine your fate. You have greatness that dwells within, waiting to be summoned each day, if you so choose. Remember who the fuck you are and what you were put on this Earth to do. Listen to the voice in your head.

“Kicking off the week with a back blast. Six sets for thickness. Six sets for width. And two sets to squeeze the lower back at the end. On the hypers, feel free to hold a weight or use a band, whichever you prefer. Flex your entire back at the top of each rep.” 

Supps: 2 scoops Grindin’ Grape VICE preworkout

  1 scoop Invincible Iced Tea RISE intraworkout

  • T-Bar Rows: 4 sets x 15-8 reps
  • Low Cable Rows: 2 sets x 15, 10 reps
  • Dumbbell Pullovers: 2 sets x 10 reps
  • Wide Grip Pullups: 4 sets of BW x Failure
  • Weighted Hyperextensions: 2 sets x 10

Cardio: 30 mins Incline Treadmill/Stationary Bike or Outdoor Alternative

“Very straightforward shoulder session, bookended by lateral raise burnouts that will maximize intensity and efficiency. Shoulder day is all about the pump.” 

Supps: 2 scoops Cherry Swola VICE preworkout

  1 scoop Code Orange RISE intraworkout

  • Run the Rack DB Side Lateral Raises: 6 sets of 6, heavy to light
  • Superset: DB Rear Lateral Raises w/ DB Front Lateral Raises, 3 sets x 10 reps per
  • Seated DB Presses: 3 sets x 12-10 reps 
  • Dumbbell Shrugs: 3 sets x 10 reps
  • Dumbbell Side Lateral Burnout Set: 1 set x 50 reps

Cardio: 30 mins Incline Treadmill/Stationary Bike or Outdoor Alternative

“Basic and brutal arm session that balances the pump and all-out effort with heavier weights. Don’t overlook any sort of stimulus. It all works, but no single approach works every time.”

Supps: 2 scoops Legend Lime VICE preworkout

  1 scoop Invincible Iced Tea RISE intraworkout

  • Pushdowns: 3 sets x 10 reps
  • Seated Alternate DB Curls: 3 sets x 10-6 reps, +20 rep dropset on last set 
  • Superset: EZ Bar Skullcrushers w/ Close Grip Bench Press: 3 sets x 15-10 reps per 
  • Superset: Wide Grip Barbell Curls w/ Close Grip Barbell Curls: 3 sets x 10-6 reps per
  • Dumbbell Wrist Curls: 3 sets x 12 reps

Cardio: 30 mins Incline Treadmill/Stationary Bike or Outdoor Alternative

“Supersets and barbell squats on the most holy day of the training week. The opening leg extensions involve unilateral work, with each leg separately performing ten reps, followed by both legs for ten more.”

Supps: 2 scoops Bangin’ Black Cherry VICE preworkout

  1 scoop Code Orange RISE intraworkout

  • L/R/Both Leg Extension Superset: 3 sets x 10/10/10 reps
  • Barbell Squats: 4 sets x 10-6 reps 
  • Superset: SLDL w/ Lying Leg Curls: 3 sets x 10 reps per 
  • Superset: Standing Calf Raises w/ Leg Press Calf Raises: 3 sets each x 25 reps per

Cardio: None

““This #BigFriday chest session is all about the bare bone basics for building a big chest, using the same rudimentary tools the legends once used. Heavy pressing, dips and flyes. Remember, simplicity is the ultimate sophistication. Just because it is simple and basic, does not make it “easy”. Blast away at the timeless staple movements—with your mind engaged on each rep, and watch yourself grow.” -G

Supps: 2 scoops Pina Colada Crush VICE preworkout

  1 scoop Code Orange RISE intraworkout

  • Flat Barbell Bench Press: 4 sets x 10-4 reps
  • Incline DB Flyes: 2 sets x 20, 10 reps 
  • Parallel Bar Dips: 3 sets of BW x failure  
  • Pec Deck Flyes or Flat DB Flyes: 3 sets x 15 reps 
  • Superset: Crunches w/ Seated Knee Raises, 3 sets each x 25 reps per

Cardio: 30 mins Incline Treadmill/Stationary Bike or Outdoor Alternative

“Ant Tedesco aka @antabolic is one of my favorite people, one I’ve known since he was a  funny, enthusiastic, smart 150 lb kid. Now, he’s a funny, enthusiastic, smart 300+ lb incredibly successful human performance theorist, who has shown steadfast support to our movement since its infancy… Being among the heroes filling funnels with bulk buckets of VICE on day one at the Arnold Classic, then using an undetermined, obscene amount of prototype VICE before his workout that evening. We are honored to have his contribution to #TheProgram.” -G 

Here’s some knowledge straight from Ant, about a training experience that made an impression, inspiring this Saturday’s bonus workout… 

“Exactly one year ago, I flew over 2000 miles in order to spend a weekend training with Milos Sarcev. It was under his guidance I learned how to manically intensify my workouts like nothing I had ever experienced in my entire 13 years bodybuilding. The below giant set is in honor of “The Mind” and welcomed pain I felt within the confines of Independence Gym, Scottsdale, AZ. As Milos said to me, “If you’re smiling at the end of this workout I will feel as if I have failed.” 

Supps: 3 scoops Cherry Swola VICE preworkout

  1 scoop Code Orange RISE intraworkout

  • Side/Front/Rear Dumbbell Raise (this is ONE exercise) 

10 reps to the side, 10 reps to the front, 10 to the rear, increase weight and do 8 reps to the side, 8 to the front, 8 to the rear, increase weight again and do 6 reps to the sides, 6 to the front, & 6 to the rear. This is a total of 72 reps WITHOUT REST. 

  • Standing Barbell Press: 8 reps w/ a 5-second negative 
  • Machine Press (palms supinated) 15 reps 
  • Seated One Arm Dumbbell Press: 12 reps per side, starting with your weaker side 
  • Reverse Pec Deck: 15 reps w/ 1-sec hold on each followed by a 15-second isohold at the end 

Cardio: Catch your breathe after this sh!t

“The final day of the first cycle of #TheProgram might be the perfect excuse to take a day off. But that’s not our style. As we hit 2019 like a freight train, blasting into the second month of the new year, we will spend our time yet again in the squat rack, for ten sets. Ten sets of the hardest exercise there is, on the day most folks rest. For the best reason of all… Because we can.” -G

Supps: 1 scoop Cherry Swola w/ 1 Scoop Bangin’ Black Cherry VICE preworkout

  2 Rice Krispies Treats preworkout

  1 scoop Invincible Iced Tea RISE intraworkout

  • Barbell Squats: 10 sets x 20-1 reps 

Cardio: None

#EatLikeTheMan 

Classic Material: The GDiesel Power Pancake

An old school original, often replicated, the G Diesel pancake was born of a desire to change up delivery methods of the same old staples. I can’t lie. I like starting my day with a pile of eggs, a big bowl of oatmeal and some fruit. But that doesn’t travel well. So we literally cooked this up out of necessity, creating a food source that you could eat while you drive, on a train or plane, at your desk, or on the bench between sets. Perfect as a meal replacement, healthy snack or preworkout fuel. 

 

Take these basic ingredients, blend them together in a blender, and prepare in a pan as you would a typical pancake, but on medium heat in coconut oil or grass-fed butter , allowing extra time to make up for the awesome density of each power-packed “cake in a pan”. Refrigerate after cooking, to be eaten cold, room temperature or heated properly in a microwave or toaster.  

  • 4 whole eggs (or 1 cup egg whites)
  • 1 cup of oats
  • 1 ripe banana
  • ½ TBSP Cinnamon

Optional additions: berries, chocolate chips, apple sauce, nuts, raisins, etc.  Top with peanut butter, low sugar syrup, raw honey, etc. Smash. Repeat.