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The Rule

Here’s The Rule.

Intermittent fasting twice a week.  Ideally one 36 hour fast and one 16 hour one.  Both will be post work-out.


One Tabata exercise per week.

Walk (or run) 4x a week (not cardio.  Just movement)

Lift heavy

No sugar or wheat

Beer only after a Personal Record

Goal – still 150 lbs

Anyway – today dead lifts 5×115; 5x 145; 3x 170, 5x 215, 3x 245, 4×270

Romanian DL 10 x 135

Dumb Bell Row 15 x 25, 3 x 15 x 20

Pull ups 4 x 1; assisted pull and chinups

Back Extensions 4 x 15

Romanian leg lifts 4 x 20sec

Now to bed.

Categories: Uncategorized
  1. September 13, 2012 at 7:52 am

    Good rules. I could use some of these myself.

    I just hope you eat post-workout prior to fasting? At least protein.

    Beer only after a PR… good good good idea.

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