Question: what do you do to get rid of fat arms??

Start doing real strength training, lots of squats, deadlifts, lunges, presses overhead, bench presses, pull ups and variations for beginners, etc. These exercises build muscle on your whole body, and get you very lean quickly. There is no such thing as getting fat off of your arms without getting it off your whole body as well. Think of the fat on your body like the water in the tub. There is no getting water out of one part of the tub exclusively. Once you pull the plug, the water level of the entire tub goes down, not just the part of the tub nearest the drain. So the bigger your drain, the faster your tub goes down. Likewise, the bigger your exercise, the faster your bodyfat content goes down. Your biggest exercises are squats, deadlifts, cleans and snatches, presses and pulls, and all types of unilateral and bilateral variations with different implements such as sandbags, dumbbells, barbells, kettlebells, etc. Things as simple as pushing a car or running up a hill can be done by anyone, anywhere, anytime. But we find excuses why not to do them as opposed to just getting it done. Now go do it. If you do not know how to do it, come see me, I'll show you how.

LS-W6D5

Start with weights by your side with straight arms and jump.
Pull yourself down under bells and land in a split position with bells aggressively locked out overhead.
Make Buddy happy during your doubles! Remember...WWBD? (What would Buddy do?)

Last day of this cycle

5 Rounds for time

1A.) 2 Arm DB Split Snatch 6 Right/6 Left alternate every rep

(Right means split right leg forward, left means split left leg forward, you basically jump with weights by your side, and land in a deep lunge position with weights fully extended and locked out overhead, with elevated scapulae, aggressive shoulders, locked elbows, and firmly planted feet slightly toed in. your foot stomp and DB lock out should be synchronized. A good weight to work with would be a weight that equals half your body weight. i.e. a 200 lb person would use two 50 lb DB's, but do not limit yourself there, push it, like Salt and Pepa.)

1B.) 12 Explosive Push Ups

(I clap behind my back, but you can just do the best you can to just push up as aggressively as possible every rep with or without a clap, in front or behind.)

1C.) 50 Double Unders

(If your DU technique is whack, I would perform lateral hops quickly and athletically over a small object like a 2x4 or an empty barbell, use your imagination. But you are trying to accomplish quick feet. Hold small 2-5 pound weights in your hands during this exercise with fully extended arms and palms facing forward to mimic the jump rope position.)

LS-W6D3

1.) Power Clean 5x2

2.) Trap Bar Deadlift 6x4

3.) Stiff Leg Deadlift 3x8

4A.) Bulgarian Split Squats 3x8-10 each leg

4B.) Back Extensions 3x12-15

5.) Sprint 10x50-75 meters

LS-W6D2

Always on a mission for strength and knowledge



1.) Bench Press 6x4 with chains

Keep rest periods as short as possible while still recovering for next set

2A.) Rope Climb 3x1 (15')

2B.) Weighted Dips 3x8-12

3A.) Pull Up Variation 3 x submax

3B.) Push Up Variation 3 x submax

4.) Hanging leg raise 3 x 15

5.) Row 10-15x100 meters 30 seconds rest

try to keep every set sub 20 seconds, if no rower, sub swings or sprints

LS-W6D1

Last week of this cycle. We build strength by lifting heavy, we get lean by being disciplined with our nutrition. Its pretty simple, but never easy. We continue for one more week before moving onto next cycle. I'm interested what most of your goals are? What are you trying to achieve? To you have a specific goal, or is it undefined? General goals like "to get stronger", or "to get in shape" never work. Be specific. For example: I will squat 365 lbs for 20 reps by August 2nd. This is a more specific goal, so we know how to prepare. It could be as simple as adding ten pounds a session til you get your goal. It doesn't always work out so easily, but it gives you a plan to work with.

July 26, 355x20

July 19, 345x20

July 12, 335x20

July 5, 325x20

June 28, 315x20

June 21, 305x20...

...

...

May 10, 245x20

There are obviously other variables and always obstacles that need to be considered and adjusted for, but having a general plan with specific goals is the best way to go.

Todays workout:

1.) DB Snatch 5x3-5

2.) Squat 6x4

3.) 2 arm DB squat clean + thruster 3x6

4.) Ab Roll Outs 3x10-15

5A.) Overhead plate walking lunges 3x100'

5B.) GHR 3x10

6.) Sprint 5x100 meters

LS-W5D3

When you train like a Dinosaur, there's always room for pizza

1.) DB Box Clean 20 x 12 inch box

Hold DB's at arms length by your sides, jump and land on box in power position (quarter squat) with DB's cleaned up to your rack position (outside shoulders). Your feet should land on the box simultaneously with catching the weights in your rack.

2.) Trap Bar Deadlift 5x5

3.) Stiff Leg Deadlift 3x8

4A.) Reverse Lunges 3x8-10 each leg

4B.) Reverse Hypers 3x12-15

5.) Sprint 10x50-75 meters

LS-W4D4

1.) Thick Bar Push Press 10x2

2A.) Handstand Press 3 x Max (No Rest)

2B.) Pull Ups 3 x Max (Rest @ 2 minutes)

3A.) Weighted Dips 3 x 8-12

3B.) High pulls 3 x 8-12

4A.) Prowler 5 x 100'

4B.) KB Swing 5 x 15

LS-W4D3

Option 1
Option 2The choice is yours. Don't be a wanker.

1.) Box Jumps x20 submax height

2.) Clean & Jerk 6x2

3.) Trap Bar Deadlift 6x2

4A.) Reverse Lunges 3x8-10 each leg

4B.) Reverse Hypers 3x12-15

5.) Sprint 10x50-75 meters

LS-W4D2

know when to say when, buddy
1.) Bench Press 10x2

Keep rest periods short, 45-60 seconds

2.) 1 Arm Snatch 4-6x4-6, choose your weapon

4 rounds straight thru

3A.)KB Swing x 30 seconds

15 seconds rest

3B.) Burpees x 30 seconds

15 seconds rest

3C.) Prowler x 30 seconds

15 seconds rest

Typically I would program the snatches first, being a power movement, and the strength movement second (bench press). But in this cycle I am prioritizing strength so i am doing the bench first, but you can feel free to change the order depending on your goals and priorities.

LS-W4D1

Lift and eat. Period. One of my favorite breakfasts is a bunch of eggs, salsa, and sweet potato, cooked in a little evoo.

1.) Squat 10x2

Rest 60 seconds between sets. Go up a little weight from last weeks 3's.

2A.) Ring Dips 4 x SubMax, rest 30-45 seconds

2B.) Row 4 x 250 m, rest 60-90 seconds

3A.) Pull Ups 5 x SubMax, rest 30-45 seconds

3B.) Sprint 5 x 100 m, rest 60-90 seconds

LS-W3D5

Saturday is COMPLEX DAY!!!

Barbell

Muscle Snatch x 5

Overhead Squat x 5

Push Press Behind Neck x 5

Good Morning x 5

Squat x 5

Bent Over Row x 5

Stiff Leg Dead Lift x 5

5 sets increasing weight as you go. 2-3 minute rest between sets. How heavy can you go without putting bar down. I want numbers, people. What can you fools do?

LS-W3D4

After fasting yesterday, I think I lost my mind when deciding what to have for dinner tonight.
In retrospect, this decision was so much more awesome than I anticipated it to be.
I decided to not take pictures of dessert because that would have just been gluttonous.

1.) Thick Bar Push Press 8 x 3

2A.) Body weight Bench Press 3 x Max (No Rest)

2B.) Pull Ups 3 x Max (Rest 3-4 minutes)

3A.) DB Hang Cleans 3 x 8

3B.) Ring Dips 3 x max

4A.) Prowler 5 x 100'

4B.) KB Swing 5 x 15

If these workouts don't look much like fat loss sessions, then maybe you aren't pushing the pace fast enough. Also, building muscle is the best way to combat fat as far as I'm concerned.

LS-W1D5

Barbell Complex

5 sets, complete 5 reps each exercise before moving to next exercise. Start light, go heavier every set. If one or two movements are very difficult for you, and the weight would be severely limited by said exercise, then practice it exclusively before the complex, and eliminate it from the complex. Do not execute a new skill in a high rep set. Simply practice the exercise with little or no fatigue, then when you acquire proficiency you can include them in your complexes. The first three movements are performed with a snatch (wide) grip, then before the fourth movement adjust quickly to a clean (shoulder width) grip with the weight at the hip.

Muscle snatch

Overhead Squat

Push Press Behind Neck

Bent Over Row

Hang Power Clean

Front Squat

Push Press

Good Morning

Back Squat

Dead Lift

LS-W1D3

Breakfast: 5 free range eggs topped with salsa, 1/2 avocado, 1/2 cup steel cut oats with lots of cinnamon and a little honey, blueberry-acai tea
1.) Power Snatch 10x2

2.) Trap Bar Deadlift 4x4

3.) Tabata Circuit

A.) Box Jump 24"

B.) Handstand (against wall if necessary)

C.) Jumping Lunges

D.) Battling Ropes

Perform 20 seconds of work with precisely 10 seconds of rest for 8 sets, then proceed to next exercise. Handstands are for stability and balance while stressed. Should be fun after box jumps. Have fun keeping your heart in your chest.

Feelin good

Even though this week is supposed to be a deload, I was feeling good so decided to go for it a little bit. I did some trap bar deadlifts, which are one of a few favorites of mine, and took it up to a top set of 470x5. One of my goals this year is a 550 pull, so I know its going to happen. I have always been a poor puller, damn short arms, but I'm just gonna have to overcome. After that I did some KB juggling for about 20 minutes or so. It is so much fun, I hope some of you have the opportunity to juggle weights in your training. It provides you with an opportunity to burn some fat and work a skill while having a blast. Get outside this spring, buy your own kettlebell and go for it, you won't regret it. I'm interested in how everyones training is going? Any stories, questions or concerns? I'm planning out the guidelines for the next 4-6 weeks of a fat loss program. Should be a good one, its different from how I normally train, but like I said, it's only a few weeks.