It's week three, which means we're halfway through 30 Days Out. We're running out of runway, so you need to push it hard every single day. We have three rounds of Tabata this week and less steady-state cardio. Each week should feel more difficult than the last, and that's the way it should be.
Don't forget to adjust your weights from week to week. I still want you hitting failure on the 10 sets of 3 reps, but because that HVT round shows up later in the workout, don't expect to lift the same amount that you did last week. You may have to drop the weight from the first set or strip a plate earlier than expected. That's OK. Your muscles will already be fatigued when you get to the heavy stuff, so don't think your strength is sliding.
Start this week with a real bang and crush today's chest workout. Give it all you've got and reap the rewards.
30 days out Day 15
Watch The Video - 6:31
Supplementing during your workouts can be really helpful. Because our workouts are difficult and intense, adding some amino acids and carbs, if you can spare them, can aid your performance, recovery, and endurance.
During my workouts, I usually supplement with some dextrose and some amino acids. I do this earlier in the week when the diet includes more carbs. As it gets later in the week, I take out the dextrose and just use amino acids.
Exercise Tip Svend press
Because the Svend press occurs much earlier in the workout this week, I'm going to use a little bit more weight. I'm also going to add a little variation by doing the movement on my back instead of standing. This should help take some of the shoulders out of the movement so I can concentrate on hitting my inner chest.
Success Tip Clean meat
Don't let your ground beef cook in its own fat. Drain it. You can add a little water to the pan so the meat can cook in a little moisture, and then cover it. Some people might be worried that draining the fat from the beef will make it flavorless; I say that's bullshit. You can always spice it up. I add some oregano and cayenne pepper so I have flavorful ground beef that's also very lean.
Single-Arm Top Cable Fly (shown two-armed)1 set of 30 ascending reps per arm
Reverse-Grip Decline Smith Machine Press (shown with flat bench)10 sets of 3 reps, 30 seconds rest between sets
- Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
- Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
- Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
- Steady-State Cardio: 15 minutes
Tabata cardio options
- Treadmill sprint
- Jump rope
- Speed row
- Kettlebell swing
- High knees
- Side-to-side shuffle
- Shuttle run
- Jump Lunge
- Jump squat
- Stair sprint
- Mountain climber
Steady-State Cardio Options
- Incline treadmill walk
- Stair mill
- ARC trainer
- Low-intensity jog
- Stationary bike
- Low-intensity row