Made Strong Workout Log - Amazon S3 · 2018. 2. 19. · WORKOUT LOG from Steph Gaudreau, USAW-1 60...
Transcript of Made Strong Workout Log - Amazon S3 · 2018. 2. 19. · WORKOUT LOG from Steph Gaudreau, USAW-1 60...
MADE STRONG
WORKOUT LOG
WORKOUT LOG
from Steph Gaudreau, USAW-1
60 Simple Functional Strength Workouts to Build Muscle & Get Stronger
MADE STRONG
This program and any portion or excerpt may not be given away, sold, used by a group or shared electronically without express prior written consent. Please respect the intellectual property and hard work of the author, Stephanie Gaudreau. Made Strong is intellectual property protected by copyright law.
The information contained in this book is for informational purposes only. By reading this book and implementing any general suggestions, you agree that you are responsible for your results relating to any information presented within. I cannot guarantee the outcome of following the advice provided and my statements about the potential outcome are expressions of opinion only. Following the advice provided is at your own risk.
The information provided herein has not been individualized to provide personal training services to prevent, manage, treat, cure, or rehabilitate a medical condition, illness or injury for a specific person or group. Neither Stephanie Gaudreau nor any other agents, employees, owners, or partners of Stupid Easy Paleo, Inc. are licensed nutritionists or medical professionals. Participants with medical conditions seeking individualized strength training information should seek counseling from a medical professional. Made Strong contains general information about strength training. Nothing contained therein is intended to be advice and should not be treated as such. Further, any and all information provided in Made Strong is provided as-is, without any representations or warranties, express or implied. Neither Stupid Easy Paleo, Inc., nor any of its agents, shareholders, assigns, or employees warrants, represents, or guarantees any results from participating in Made Strong or using any of the offered products. The information provided in the Made Strong is intended for general use only and is not to be taken as personal training. When you engage in the activities suggested in Made Strong, you do so at your own risk and assume all risks associated with participating. Stupid Easy Paleo, Inc., Stephanie Gaudreau, and the Made Strong are not responsible for any injury, illness, damage, or loss that may occur due to participation, and you hereby indemnify and hold all and each of them, along with any officers, directors, agents, assigns or shareholders, harmless from any claims, liability, losses, or expenses, including reasonable attorney's fees resulting from your participation in Made Strong. Further, in no event we will be liable to any party for any direct, indirect, incidental, special, exemplary or consequential damages of any type whatsoever related to or arising from your participation in the Made Strong. Nothing herein shall constitute a waiver or admission on the part of Stupid Easy Paleo, Inc., Stephanie Gaudreau or any other officers, directors, agents, assigns or shareholders.
The material in this guide may include information or products by third parties. Third Party Materials comprise the products and opinions expressed by their owners. As such, I do not assume responsibility or liability for any Third Party Materials or opinions. The publication of such Third Party Materials does not constitute my guarantee of any information, instruction, opinion, products or service contained within the Third Party Materials. Publication of such Third Party Materials is simply a recommendation and an expression of my own opinion of that material.
Your purchase grants you individual use only. For licensing the program for your gym or facility, please send me an inquiry at [email protected].
Stupid Easy Paleo is a Registered Trademark with the USPTO.
Copyright 2018 Stephanie Gaudreau. All Rights Reserved.
SETTING UP YOUR WORKOUT
1) Select the workout template from The Workouts. The first movement will be Moderate; the second is Light; the third is Heavy.
2) Pick your moves for each category from The Core Menu. Choose what you have the equipment for, what you feel like doing, or which moves are at your level. It’s flexible!
3) Select the rep scheme and your weights. Keep in mind that some movements are, by nature, bodyweight for most people (ex: push-ups).
Example:
Push-Pull-Squat (remember it’s Moderate-Light-Heavy)
Today, I choose:
Push = alternating dumbbell overhead press, 4 sets of 6 at moderate weight
Pull = ring rows, 3 sets of 10 (bodyweight at a more upright angle = “light”)
Squat = goblet squats, 3 sets of 5 at heavy weight
THE WORKOUTS WORKOUT MOVES I CHOSE REPS & SETS WEIGHT
Moderate — Light — Heavy
✓ Ex: push — pull — squat Push = alternating dumbbell overhead press
Pull = ring rows
Squat = goblet squats
4 sets of 6
3 sets of 10
3 sets of 5
moderate ex: 20 lb
light ex: bodyweight
heavy ex: 70 lb
1 push — pull — squat
2 pull — push — carry
3 squat — push — hinge
4 hinge — push — pull
5 carry — push — hinge
6 push — pull — hinge
7 pull — push — squat
8 squat — push — carry
9 hinge — push — squat
10 carry — push — pull
THE WORKOUTS WORKOUT MOVES I CHOSE REPS & SETS WEIGHT
Moderate — Light — Heavy
11 push — pull — carry
12 pull — push — hinge
13 squat — push — pull
14 hinge — push — carry
15 carry — push — squat
16 push — squat — pull
17 pull — squat — carry
18 squat — pull — hinge
19 hinge — pull — push
20 carry — pull — hinge
THE WORKOUTS
WORKOUT MOVES I CHOSE REPS & SETS WEIGHT
Moderate — Light — Heavy
21 push — squat — hinge
22 pull — squat — push
23 squat — pull — carry
24 hinge — pull — squat
25 carry — pull — push
26 push — squat — carry
27 pull — squat — hinge
28 squat — pull — push
29 hinge — pull — carry
30 carry — pull — squat
THE WORKOUTS
WORKOUT MOVES I CHOSE REPS & SETS WEIGHT
Moderate — Light — Heavy
31 push — hinge — pull
32 pull — hinge — carry
33 squat — hinge — pull
34 hinge — squat — push
35 carry — squat — hinge
36 push — hinge — squat
37 pull — hinge — push
38 squat — hinge — carry
39 hinge — squat — pull
40 carry — squat — push
THE WORKOUTS
WORKOUT MOVES I CHOSE REPS & SETS WEIGHT
Moderate — Light — Heavy
41 push — hinge — carry
42 pull — hinge — squat
43 squat — hinge — push
44 hinge — squat — carry
45 carry — squat — pull
46 push — carry — pull
47 pull — carry — hinge
48 squat — carry — pull
49 hinge — carry — push
50 carry — hinge — squat
THE WORKOUTS
WORKOUT MOVES I CHOSE REPS & SETS WEIGHT
Moderate — Light — Heavy
51 push — carry — squat
52 pull — carry — push
53 squat — carry — hinge
54 hinge — carry — pull
55 carry — hinge — push
56 push — carry — hinge
57 pull — carry — squat
58 squat — carry — push
59 hinge — carry — squat
60 carry — hinge — pull
THE CORE MENU
PUSH PULL SQUAT HINGE CARRY
Shoulder press
• Dumbbell shoulder press (or alt or bottoms-up
• Barbell shoulder press
Bench press
• Dumbbell bench press (or alt or incline / decline
• Barbell bench press (or incline / decline)
Land mine press
Dips
• Negatives
• Bench dips (legs bent or straight)
• Static dips
• Ring dips
Push-ups
• From floor (planked body)
• Modified against a wall, from a countertop, box, or bench (planked body)
Row
• Dumbbell row (or alt)
• Barbell row
• Renegade row
• Ring row
Banded pull-aparts
Pull-ups
• Negatives
• Scap pull-ups
• Chin-ups
• Mixed-grip pull-ups
• Regular pull-ups
• Ring pull-ups
Squat
• Squat to bench / box
• Bodyweight squat
• Goblet squat
• Split squat (or Bulgarian)
• Barbell squat (back, front, or overhead)
Lunge
• Dumbbell lunge (alt forward or reverse, lateral, or walking)
• Barbell lunge (alternating forward or reverse, or walking)
Step-Up
• Bodyweight step-up
• Weighted step-up
Hinge
• Bodyweight hinge
• Good morning
• Romanian deadlift
Deadlift
• Dumbbell deadlift (Suitcase, sumo, conventional, single leg)
• Barbell deadlift (Sumo, conventional, single leg, trap bar)
Carry
• Farmer / suitcase
• Front rack
• Waiter / overhead (barbell overhead)
• Combo (farmer / waiter, front rack/waiter)
• Odd object / sandbag
• Barbell (back or front rack)
Click here to view the Made Strong Video Library
THE OPTIONAL MENU
WARM UP STABILIZE JUMP NOTES
Ankle warm-up
Arm circles
Bear crawl
Bird dog
Bodyweight hinge
Bodyweight squat
Cat cow
Crab walk
Down dog
Duck walk
Glute bridge
Inchworms
Pass throughs
Perfect stretch
Single leg balance
Spiderman crawl
Turkish get up
Upper back twist
Windmills
Wrist warm-up
Barbell half moon
Bird dog
Dead bug
Hanging knee raise
Hollow hold
Hollow rock
L sit
Mountain climber
Paloff press
Plank
Seated side twist
Superman
Turkish get up
Windmills
Broad jump
Box jump
Kettlebell swings
Man makers
Power clean
Power snatch
Push press
Push jerk
Thrusters
Click here to view the Made Strong Video Library
REP SCHEMES
Made Strong rotates the five foundational movement patterns between light, moderate, and heavy intensity based on a combination of reps/sets and/or weight. Keep in mind that you customize Made Strong to your level, so the words "light", "moderate", and "heavy" are relative to you and will increase as you build strength. This makes Made Strong a program you can keep doing for a long time to come.
Some of the functional movements in the program's menus are bodyweight moves by default...ex: ring rows, push-ups, etc.
Always select a weight that will challenge you for that number of reps and sets, but don't sacrifice form to do it. If it's too heavy to maintain good posture and position, lighten the weight or decrease the reps. You're still going to get an awesome workout!
If the movement is push, pull, squat or hinge…
Light (L)
• 2 x 10-12 or
• 3 x 8-10
Moderate (M)
• 4 x 6-8 or
• 5 x 5-7
Heavy (H)
• 2 x 5 or
• 3 x 5
If the movement is a carry (assume a 50 foot length but adjust if necessary)…
Light (L)
• 8-10 lengths
Moderate (M)
• 5-7 lengths
Heavy (H)
• 2-4 lengths
NOTES