Bear Johal
Sample Daily Regiment:
7am: Whey Protein + Milk
8am: Workout
9am: 4 eggs, hashbrown potatoes, and vegetables
12pm: Meal Replacement Shake (1 banana, 1 scoop whey, 1 scoop Greens, 3 tblsp raw hemp seed, 3 tblsp almond butter, ½ cup greek yogurt, 3 cups of whole milk)
3pm: chili, quinoa and cheese
7pm: 2 chicken breasts, yams, and vegetables
10pm: Bedtime Shake (8oz whole milk, 4 tbsp almond butter, 2 raw eggs, 3 tbsp chia seeds, 1 tsp vanilla extract, ½ tsp cinnamon)
~3L of whole milk (for calories)
~3 cups of green tea (for health)
Workout
Inspired by “The 4 Hour Body” and “Occam’s Protocol”
“The Minimalist Routine”
All workouts 30 mins
Each exercise 1 set and 7 reps
Each exercise 5/5 cadence (5 seconds up, 5 seconds down)
Last repetition performed until failure
Workout A – Rest – Workout B – Rest – Workout C – Rest
I will be working out a grand total of 6 hours in the entire month. The goal is to elicit maximum gains with minimal effort, emphasizing recovery time and therefore growth time.
Workout A (Tuesday)
1. Yates row with EZ bar
2. Barbell overhead shoulder press
3. 6-Minute Abs
Workout B (Thursday)
1. Incline bench press
2. Squat x 10
3. Stationary Bike (3 Minutes)
Workout C (Sunday)
1. Deadlift
2. Weighted dips
3. 6-Minute Abs
Deep Dan
Sample Daily Regiment:
11am – shake (2 cups milk, 2 scoops whey, 2 tbsp olive oil)
1pm: Workout
2pm: Shake (2 cups milk, 2 scoops whey)
3pm: 4 eggs, chicken things, and vegetables
7pm: Beef and veggie stir-fry with white rice
10pm: Milk and mixed nuts
1am: Bedtime
~3L whole milk (for calories)
Workout
Inspired by “ExRx.net” and “The Chronicles of Deep Dan”
“The Soviet Russia Routine”
Chest, Back (2 in 1 day), Legs, Shoulders/Arms, OFF. Repeat
Each exercise 3 sets 8-12 reps
4 days on, 1 day off
Chest:
Incline bench
Decline bench
Cable Press
Flies
Pullovers
Lateral Raises
Dips
Back (AM – Lat focus):
Weighted Chins
DB rows
Lat Pulldowns
One armed T-bar rows
Back (PM – Upper/lower/mid trap focus):
Cable Rows
HS row machine
Rear delt raises
BB Shrugs
Curls
Legs:
Front Squat
Romanian Deadlifts
Leg Press
Leg curls
Calf Raises
Ab roller
Side planks
Shoulders/arms:
Lateral Raises
DB Shoulder press
Rear Delt Raises
DB Curls
Pullovers
BB Curls
JM Press