Building the Ultimate Human Body

Strength Training Program Progression with Goals

• Get Strong
• Phase 4 Test 
• Simple and Sinister 
• Timed Simple
• Rite of Passage
• 1/2 Bodyweight Press
• 200 Snatches in 10 Minutes with 24kg
• Return of the Kettlebell
• Bodyweight Press with Two Kettlebells
• Double Long Cycle Clean and Jerk with 32kgs
• Depending on Bodyweight
• Simple and Sinister 
• Timed Sinister 
• Kettlebell Axe and Turkish Get Ups
• 40 sets of 6 h2h swings with 48kg
• Turkish Get Ups
• Simple and Sinister Style
• Quick and the Dead rotated with Kettlebell Muscle in 12 week Blocks
• Rotate these until 32kg is reached in Kettlebell Muscle
• Time for Barbell Training
• Something StrongFirst related that resonates with me.

Nutrition Protocol

• Muscle Rejuvenation
• Programs
• Simple and Sinister (Timed Simple)
• Kettlebell Axe and One Arm Push-Ups
• Quick and the Dead (12 Week Block)
• Under-Eating (Daytime)
• Water
• Coffee
• Fruit or Raw Vegetables(Every 3 to 4 Hours)
• Not strictly counted, just estimate.
• Post Workout Meal
• Whey Protein Concentrate with Milk and Creatine
• Over-Eating (Nighttime)
• Salad
• Steamed Vegetables
• Protein Source
• Eggs (4 Days a Week)
• Sandwiches (2 Days a Week)
• Taco Bell or Pizza (1 Day a Week)
• Fuel Source
• Rice (Only on Egg Days)
• Before Bed Supplement
• Multivitamin

• Hypertrophy
• Programs
• Get Strong 
• Rite of Passage
• Return of the Kettlebell
• Simple and Sinister (Timed Sinister)
• Kettlebell Muscle (12 Week Block)
• Under-Eating (Daytime)
• Water
• Coffee
• Fruit or Raw Vegetables (Every 3 to 4 Hours)
• Post Workout Meal OR Pre-Dinner if you didn't workout that day.
• Whey Protein Concentrate with Whole Milk and Creatine
• Over-Eating (Nighttime)
• Salad
• Steamed Vegetables
• Protein Source
• Eggs (2 Days a Week)
• Sandwiches (2 days a Week)
• Taco Bell or Pizza or Chinese (3 Days a Week)
• Fuel Source
• Rice (Only on Egg Days)
• Whey Protein Concentrate with Whole Milk and Creatine
• Before Bed Supplement
• Multivitamin

So, as you can see the difference between the hypertrophy and muscle rejuvenation phases is this : two mandatory protein shakes everyday under the hypertrophy phase and an extra two days of eating out per week on the hypertrophy phase.  This allows me to get in extra calories and protein in a simple way.

Health Routine

• 10,000 Steps per day
• Nightly Gratitude Affirmation
• Quality Sleep