Strong bastard 911 pdf download

I appreciate you taking the time to look this edback!! I can't wait to see the amazing results everyone eet you accept personal responsibility for any ded or unintended.

Paul Thomas. Nic Prince. Ummar Firdaus Zaid. Daniel Buron. Marc Scanlon. Hercules Le. Giovanni Delli Santi. Franklin Justniano Vaca. Sean Cutler. Gaby Silveira.

Saurav Panda. Jason Clusiault. Carlos Alberto Acevedo. Boris lanchov. Popular in Nutrition. Nozzo J. With intelligent programming, and dedication, you can have your cake and eat a little bit of it too ideally post-workout for an optimal insulin response. My week Strong Bastard SB contest experience showed me that it is indeed possible to enjoy gains toward multiple fitness goals simultaneously.

In 11 weeks, I added 20 lbs to my one rep max in both the bench press and the deadlift; built noticeable muscular size and definition in my upper back, shoulders, arms and hamstrings; improved joint mobility and stability, and did it all while shifting only one pound north on the scale.

Self-discipline definitely played a role in the results listed above. I fell off of my nutrition plan for five or six days, but it may have worked in my favor.

My over-indulgence occurred during the week of the Fourth of July, which also happened to fall in the middle of the SB hypertrophy phase as it turns out, two pounds of pasta salad helps replenish glycogen stores, and three double burgers contain all of the essential amino acids necessary for protein synthesis.

I started lifting around Like many meatheads of my generation, everything that I did in the gym was a reproduction of a bodybuilding message board. My initial training goal was to get jacked—nothing more, nothing less—and even 15 years ago, forum-posted four-day splits were a dime a dozen. I followed along, ate big, and got big.

You blame pain from squats on bad knees, pain from deadlifts on a bad back, pain from bench pressing on bad shoulders, and then you quit everything. I took a few years off until I was too fat to continue quitting, and started messing around with circuit training.

Over the course of a year, I lost a bunch of weight, and built up a big gas tank, but any absolute strength that I once had was gone. Thank you for sharing this inspirational content. Keep it up! Honestly really impressive body transformation do you guys think that the eating portion of fitness is the hardest. Great job guys!

I love reading this kind of an article because it inspires me to do it well with discipline. Your transformation is praise-worthy! Keep up the good work, mate! Hey guys still awaiting delivery of the program to my email.

Go Kevin! Another awesome way to get results. Check it out! I have ordered the program and paid via PayPal but received nothing. Please could this be resolved? Thanks Andy. I love a good transformation. Clearly SB is changing lives.

Good work, guys! I just got told about this program. Joe is there a way I can get it at the discount price. I would like to give this a run. As you can see, we created a protocol that could be easily repeated over-and-over with your individual choices creating a new program every 11 weeks.

After the circuit is complete, rest seconds. These rest period recommendations are only guidelines. If your conditioning or muscular endurance is poor, you will have to adjust the rest periods to make sure quality repetitions are performed. Supersets are two non-competing exercises performed back-to-back with little to no rest and are typically denoted with a 1A, 1B.

You will rest when the sequence is completed. Giant sets are three or more exercises performed back-to-back with little to no rest and are typically denoted with 1A, 1B, and 1C. No rest. Volume: sets 8 reps. Volume: sets x 30 sec - 1 min hold 1B DB Rows 20 reps. You will walk powerfully forward and backward and stop every yards before continuing. You can perform the walks for a specific length of time or for a certain distance. Each weekly challenge will test your mental toughness and help to make training fun again.

To ensure optimal performance and maximum impact in every challenge, be sure to use good form and rest when needed. Never sacrifice good form for intensity. Hold each position. You may need to perform warm-up sets beforehand. Take note of total distance covered in the 3-minute time limit. If you have to put the dumbbells down, rest as short as possible before your next attempt. The goal is to complete all 50 reps in 1 straight set.

But if need be, you can perform them in "rest-pause" fashion. Time the set and record how long it takes you to complete all 50 reps. Complete total reps in 4 sets or less, resting as short as possible. Perform set non-stop with a rest -pause protocol, only resting when needed. Record the amount of reps achieved each week. Use a rest-pause protocol, only resting sec when needed. Work up to a max set of reps. Perform reps each set. Examples: Bulgarian split squat jumps, split squat jumps, box jumps, hurdle or bench hops, broad jumps, vertical jumps, dumbbell or kettlebell or trap bar jumps.

Focus on good quality repetitions and keep rest periods as short as possible. The goal of this week is to recover from the last brutal 9 weeks of high intensity training and help you prepare for the Week Testing Week.

A cable stack can be substituted if you do not have elastic bands.