The Super Swoledier Protocol
Sailor Jack's Barbell Garage
Bodybuilding, General Fitness, Strength & ConditioningWould you rather have your clothes fit well OR look good naked and stand with confidence in front of your lover?
WHY NOT BOTH?
Following the Super Swoledier Protocol will give you the best of both worlds!
Based on the Golden Era of Bodybuilding, where a classic, aesthetically-pleasing—and natural—physique were king!
This program requires commitment. You MUST have the discipline to train 4x/week to see the results this program is designed to deliver. (incl. +2 optional days)
Be honest with yourself... sit down, take inventory of your life (and the demands for your time) and really examine how many days a week you are consistently showing up to train. If you fall short of 4x/week maybe this program isn't for you ...the 'uncommitted'.
That's okay... we have plenty of other "TEAMS' & 'PROGRAMS' that will match the reality of your life & the demands on your time.
This program is perfect for:
• Taskmasters who are tight on time.
• Individuals who crave a sweet pump.
• & people who want to be in and out of the gym—efficiently—in under 75 minutes.
CAVEAT EMPTOR: to see the results you desire—deep-down—you must be disciplined.
Sign up TODAY to receive the Super Swoledier Protocol and inject a little excitement—AND some GAINZ—into your life!
A
Sailor Jack's Warm-Up Flow
1 x 9:00
B
Sailor Jack's Core Routine
1 x 10:00
C
Front Foot Elevated Barbell Bulgarian Split Squat
12, 10, 8, 8, 6, 4
D
Seated Single Leg Extension
6, 8, 8, 10, 12, 12
E
GHD Leg Curls
4 x 10
F
Prone Single Leg Curl
8, 8, 10, 12
G1
Standing Smith Machine Calf Raise Circuit
30, 30, 30, 100
G2
Band Resisted Toe Taps
3 x 100
H
Sailor Jack's Cool Down Flow
1 x 10:00
A
Sailor Jack's Warm-Up Flow
1 x 9:00
B
Sailor Jack's Core Routine
1 x 10:00
C
Incline Dumbbell Bench Press
12, 10, 8, 6
D
Bodyweight Push Ups
6 x 6
E
Seated Dumbbell Shoulder Press
12, 8, 8, 6
F
Bodyweight Push Ups
G
Dips
12, 8, 8
H
EZ Bar Flat Bench Skull Crushers
12, 12, 8, 8
I
Straight Bar Cable Pulley Triceps Extensions
15, 12, 12, 12
J
Sailor Jack's Cool Down Flow
Fasted Cardio
A
1) Try to complete 10k steps today. 2) Hit the Stepper in the Gym for 35-40 minutes of FASTED cardio. This means NO FOOD. The objective is to use up any excess glycogen reserves and metabolize free-fat stores. Use the Karvonen Method to calculate your Zone 2 Target Heart Rate (THR). (Biological) Female Athlete: (200-age) - Resting Heart Rate (RHR) x.60 - .70 + RHR = THR e.g. (200-30) = 170 - 50bpm = 120bpm x.60 = 72bpm + 50bpm = 122bpm (lower limit of THR) (200-30) = 170 - 50bpm = 120bpm x.70 = 84bpm +50bpm = 134bpm (upper end of THR) For active recovery purposes and fat metabolism the female athlete in the above example should keep her THR in between 122bpm – 134bpm to help metabolize free-fat stores and aid in the overall goal of body recompositioning. (Biological) Male Athlete: (220-age) - Resting Heart Rate (RHR) x.60 - .70 + RHR = THR e.g. (220-30) = 190 - 50bpm = 140bpm x.60 = 84bpm + 50bpm = 134bpm (lower limit of THR) (220-30) = 190 - 50bpm = 140bpm x.70 = 98bpm +50bpm = 148bpm (upper end of THR)
A
Sailor Jack's Warm-Up Flow
1 x 9:00
B
Sailor Jack's Core Routine
1 x 10:00
C
Bent Over Barbell Row
12, 10, 8, 6
D
Recline Ring Row
6 x 6
E
Seated Cable Machine Row
12, 8, 8, 6
F
Recline Ring Row
G
Standing EZ Bar Biceps Curls
12, 8, 8
H
Incline Bench DB Spider Curls
12, 12, 8, 8
I
Incline Bench Dumbbell Biceps Curls
15, 12, 12, 12
J
Sailor Jack's Cool Down Flow
A
Sailor Jack's Warm-Up Flow
1 x 9:00
B
Sailor Jack's Core Routine
1 x 10:00
C
Front Foot Elevated Barbell Bulgarian Split Squat
12, 10, 8, 8, 6, 4
D
Seated Single Leg Extension
6, 8, 8, 10, 12, 12
E
GHD Leg Curls
4 x 10
F
Prone Single Leg Curl
8, 8, 10, 12
G1
Standing Smith Machine Calf Raise Circuit
30, 30, 30, 100
G2
Band Resisted Toe Taps
3 x 100
H
Sailor Jack's Cool Down Flow
1 x 10:00
Fasted Cardio
A
1) Try to complete 10k steps today. 2) Hit a brisk walk with weight, hike or go for a light jog for 35-40 minutes in a FASTED state. This means NO FOOD. The objective is to use up any excess glycogen reserves and metabolize free-fat stores. Use the Karvonen Method to calculate your Zone 2 Target Heart Rate (THR). (Biological) Female Athlete: (200-age) - Resting Heart Rate (RHR) x.60 - .70 + RHR = THR e.g. (200-30) = 170 - 50bpm = 120bpm x.60 = 72bpm + 50bpm = 122bpm (lower limit of THR) (200-30) = 170 - 50bpm = 120bpm x.70 = 84bpm +50bpm = 134bpm (upper end of THR) For active recovery purposes and fat metabolism the female athlete in the above example should keep her THR in between 122bpm – 134bpm to help metabolize free-fat stores and aid in the overall goal of body recompositioning. (Biological) Male Athlete: (220-age) - Resting Heart Rate (RHR) x.60 - .70 + RHR = THR e.g. (220-30) = 190 - 50bpm = 140bpm x.60 = 84bpm + 50bpm = 134bpm (lower limit of THR) (220-30) = 190 - 50bpm = 140bpm x.70 = 98bpm +50bpm = 148bpm (upper end of THR)
Christopher Reed, CMT, CPPS
Performance Medicine & Recovery for Athletes | Advanced Neurofunctional Acupuncture & Regenerative Injection Therapy.
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The Super Swoledier Protocol
The Super Swoledier Protocol
The Super Swoledier Protocol
