Kurt’s 2015 Game Plan

• Develop Abs – Get the lower section and in particular develop the oblique’s – get “V”
• Bench 315 (3 Plate Club) – It’s been a while since I have been in the 3 plate club…I’ve felt my strength diminish. It’s time to get it back! Let’s go!
• Do 25 Pull-up’s
• Do 50 Double Unders
• Run 5 miles
• 40 Air Squats without Stopping
• Obtain the “Golden Ratio” 33.97” waist (I’m at 39”) and 54.96” Shoulder Measurement (I’m at 51.75”)

How Am I Going To Get There?
Nutrition:

• 220 grams of protein
• 220 grams of carbs
• 112 grams of fat

Exercise Programming:

• Standard Weight Lifting Programming: 3-4 exercises per body part, 3-4 pyramid sets. (I will recalibrate later if needed)
• Jump Rope 3+ times/week (currently I can do about 10 double unders)
• Pull Ups 2 x weeks and will be using bands to continue to do max reps after unaided bodyweight failure
• Run 3 x week: Morning runs…progressively add more distance.
• Ab Ripper X 2 x Week + Weighted Russian Twists
• Go HEAVY on chest and triceps to get my strength up to get back to the “3 plate club”
  Work in Air Squats in the AM after my runs

Phase 1: Day 1-30

Going back to the basics, the first 4 weeks will be focused on reintroducing my body to the basic lifts – rep count of 10- 15+ with a warm set and then 3 work sets, and will do 3 different exercises that will target all of the muscles.

Phase 2: Day 31-60
Start incorporating boxing and crossfit in my training program, to gain more functionality

Phase 3: Day 61-90
Well do a combination of both and will adjust accordingly so that I get my desired outcome.

More to come!

To your health,

Kurt