Lesson 5.2

The difference between ordinary and extraordinary is that little extra. – Jimmy Johnson

Keep a Training Log

What gets measured gets managed. If you’re not assessing, you’re just guessing.

Alcohol

• Usually high in calories
• Your body treats it like a high-carb diet
• Spikes your insulin levels
• Body has to burn alcohol before anything else, limiting the ability to use fat for energy or
  metabolize foods
• Decreases the use of glucose and amino acids in your skeletal muscles, inhibiting muscle
  growth
• A central nervous system depressant, thus decreasing power and strength performance
• Lowers testosterone levels
• Disrupts deep sleep. You may be unconscious, but your body isn’t resting.

Drink less or not at all.

Horizontal Pull

• Inverted Row
• Incline Row
• Bat Wing

Get a Log Notebook or App
MyFitness Pal

Foam Roller/Stability Ball Pec Stretch
3-way Band Hamstrings Stretch

#65 Total Body H

1a Alternating Backwards Lunges 3×20
Leg Press 3×20
Jump Squat 3×10
Hip Raise 3×10

Lat Pulldown 3×10
Cable Seated Row NG 3×10
RG Reverse Fly 3×10

DB Curl & Press 3×10
Push-up 3×10
Cable Tricep Pushdown 3×10

DB Deadlift 3×10
DB Split Squat 3×5/side
Side Lunge 3×10/side

BB Skullcrusher 3×10
BB High Pull 3×10
DB Hammer Curl 3×10 Drop Set