Here’s what’s new this week.
Obvious Choice Podcast Episodes:
317: Building a Real Business vs. Building a Following*
318: The Simple Way To Scale Your Business to 7 Figures (Hot Seat)
*If you only choose one, make it this one
Additionally, I am now producing on YouTube. Here is the first polished ten-minute video (please subscribe to the channel)
The Anti-Influencer’s Guide to Making Millions (10:14)
Money
Beware the convincing conmen. The harder someone tries to convince you to trust them, the less you should.
Health
1.
Seeing good gains on my current workout routine. Thought I’d share it (doesn’t include warm-up / mobility work)
Day 1: Chest / Back
1a) Incline bb bench press: 6-8
1b) Bench supported db row: 6-8
2a) Alternating DB flat press: 10-12
2b) Chin-ups: 10-12
3a) Incline db chest flye: 12-15
3b) Inverted row: 15-20
Day 2: Legs / Shoulders
1a) Romanian deadlift: 6-8
1b) Half-kneeling db shoulder press: 8-10
2a) Bulgarian split squat: 8-10
2b) Rear delt flye machine: 8-10
3a) Calf raise: 12-15
3b) Single arm lat raise (on pulley): 10-12
Day 3: Arms and core
1a) Seated db biceps curl: 6-8
1b) Palloff press: 10-12
2a) Decline lying db triceps extension: 10-12
2b) Hanging leg raises: 11-15
3a) ez-bar standing curl: 15-20
3b) Ball ab crunch: 20-30
(Optional) Erg ski: 6*45s
Repeat each workout twice before progressing. Progressions are as follows:
1) 3 sets. RPE = 8
2) 4 sets. RPE = 8
3) 4 sets. RPE = 9
4. 4 sets. RPE = 9.5
All tracking done with QuickCoach, the best app for trainers.
2.
For physique, upper back training is the real MVP.
A few options:
–Bench supported db row (add a shrug at the end)
-Bent over rear delt raise (high rep. Like, 30-50 reps. Make it burn!)
Relationships
1.
Plant veggies. Get some dirt under your fingernails. Put something in the ground and watch it grow. Even if it’s just a tomato plant or two. Learn to water the soil, not the plant. Improve its environment for living. Nurture it, even though it seems like nothing is happening. Smile, as the sprout pushes through the dirt for the first time. Continue to care for the young, frail stem, as it struggles to survive. Then let it get wild as it takes on a life of its own. Maybe tie it to a bamboo shoot so it doesn’t fall over, but let it grow however it damn well pleases.
2.
Even if it’s not your fault, it’s your responsibility. If something happened that made somebody else upset, even if it’s not your fault, even if the other person is overreacting, even if they misinterpreted what you did or said, if they’re being ridiculous, if their feelings are unwarranted; fix it.
Want to share this issue of 5-Reps via text, social media, or email? Just copy and paste this link:
-Jon
Promo
QuickCoach – The Best App for Trainers on the Market
Been using it for my own workouts lately.
And wow. Just wow.
QC is so simple to use as a coach, and so slick to use as a client.
Clients can easily:
- Track their progress
- View Exercise history
- Watch quick instructional videos
- And more.
Most of all, I love how the app isn’t bogged down with extra features nobody needs but you, as a coach, have to pay for and the client has to sift through.
QuickCoach is for trainers working both in-person and online.
If you’re looking for an app to use, sign up here.
If you used QuickCoach a while ago and stopped using it, I encourage you to check it out again. It keeps getting better, slicker, and easier to use.
www.QuickCoach.Fit to register.
Psst: And we have a full workout library complete with videos and exercise descriptions coming soon 😉
Coach. Author. World explorer. But mostly, Dad.
Free
Instagram: @itscoachgoodman
Podcast: The Obvious Choice
Software: QuickCoach
Paid
Book: Ignite the Fire
Course: Online Trainer Academy
Mentorship: Online Trainer Mentorship
The post 5-Reps: Workout gains, not your fault, and the anti-influencer’s guide to making millions appeared first on The PTDC.