Check in using this link every week.

• Standing Cable Row
  • 3 sets of 12 reps
    • Medium weight
• Single Arm Twisting Row
  • 2 sets of 12 reps
    • Heavy weight
• Standing Incline Cable Chest Press
  • 3 sets of 12 reps
    • Heavy weight
• Single Arm Twisting Press
  • 2 sets of 12 reps
    • Medium weight
• Suspension Pushup
  • 3 sets of 12 reps
    • Bodyweight
• Cable Attached Weighted Downswing
  • 3 sets of 12 reps
    • Light to medium weight
• Upper Body Torso Rotation
  • 3 sets of 12 reps
    • Medium Weight
• Arnold Press
  • 2 sets of 12 reps
    • Light weight
• Cable Deadlift
  • 3 sets of 12 reps
    • Medium weight
• Stabilized Squats
  • 3 sets of 12 reps
    • Bodyweight
• Perfect Split Squat
  • 3 sets of 10 reps
    • Bodyweight

Here are the exercises that I want you to do every day.  I am going to be redoing some of them and adding more this weekend.  I need to create a few new videos.

This first exercise we did today and yesterday and it seems to be the most helpful which is why I created the page for this one first.  The others, just go down the page.  For all of them I'd like you to do 2 sets of 15 reps twice per day.  Let me know if you have any questions.

• Shoulder Blade Down Rhomboid Squeeze
• Horizontal Shrug
• Underhand Twist Curl

Internal Rotation

1. Place the band at mid sternum height so you are pulling in a straight line.
2. Standing with great posture (shoulder blades pulled back and down towards your waist), place your elbow at your side, bent at 90 degrees and gripping the band with the thumb pointed up. Hold a towel between your elbow and your side.
3. Your forearm begins by pointing away from your body.
4. Slowly rotate your shoulder in, keeping your elbow bent, and fixed to your side. Rotate in as far as possible by limits of motion or pain.
5. Hold that position for 2 seconds and slowly return to the starting position.
6. Repeat.

Standing Hitchhiker

We are going to start with the following program.  For right now we are going to limit your fat intake, you will still be getting plenty but I want you to try to avoid taking oil as a supplement, I also want you to avoid all nuts as a protein source.  We will do this for a week or two and then make readjustments.

At the bottom of the page there are pdfs that will show you a bunch of protein and carbohydrate options, those are the only proteins and carbohydrates that I want you to eat, and in those exact amounts.  If there is something that you would like me to add, ask and I will let you know if it is acceptable and how much.  There is also a general nutrition page, you already know most of that stuff.

The stricter that you follow this program, the better your results will be.

Wake up:

• If performing cardio
  • Take 3-4 grams of  BCAA's if fasting or
  • Take 20 grams of either whey or collagen protein
• If weight training
  • Either have a protein shake with 30 grams of protein and 40 grams of carbohydrates or.
  • Eat a full breakfast with 30 grams of protein and 40 grams of carbohydrates.
    • Only eat a full meal if you have at least 90 minutes before weight training.

Meal 2

• If post workout
  • Have a protein shake with 30 grams of protein and 40 grams of carbohydrates or.
  • Eat a full Meal with 30 grams of protein and 40 grams of carbohydrates.

Meal 3

• Eat a full Meal with 30 grams of protein and 40 grams of carbohydrates.

Meal 4

• Eat a full Meal with 30 - 40 grams of protein, no added carbohydrates.
  • You can eat green vegetables but only stick to the fibrous vegetables on the nutrition list.

Before Bed

• Drink a protein shake with 20 grams of casein protein and water.

Nutrition PDFs

Protein list

carbohydrate list

Gwen Whitelaw Nutrition Guide