MTRW: Power Showtime

Hi guys,

I am in week 2 of the 3-week period preparing for the competition. I am starting to see the results from modifying the POP Nutrition (micronutrients cycling). My jeans are fitting better and I am seeing my six-pack again.  I am re-furling every 4th day, which is keeping my metabolism going and preventing cravings.

Today is my rest day. But just to recap, I am doing weight lifting only for 3 days out of the week, and gentle yoga to keep me limber. The first workout of the 7-day period is the heavy 100% ROM; second – 80-90% with kettlebells; and third – body-weight only.

Here is my Friday morning workout.

Workout breakdown: 4 sets | 3 warm-up sets & 1 work set | 25 reps

  • Dumbbell Squats
  • Dumbbell Backward Stationary Lunge
  • Dumbbell Lateral Lunge
  • Standing Dumbbell Calf Raise
  • Behind Neck Lat Pull-down
  • Standing Upright Row
  • Military Press
  • Decline Barbell Chest Press
  • Barbell Wide Biceps Curl
  • Prone Barbell Triceps Press
  • Unilateral Crunch

Exercise Breakdown:

Unilateral Crunch: Lie down on a floor, bend both legs and place them on the floor next to your hip. Take your left leg and place you chin over the right leg, just above your knee, flex your foot to protect you knee. Place your hand behind your neck.  Inhale, elongate your spine and engage erector spine, bring your shoulders back and down away form your ears, exhale – engage your abs, and bring your shoulders up of the floor. Keep your elbows wide and open.  Simultaneously, using your abs bring you’re your right leg of the floor and in toward the center of your body.  Repeat on one side for count of 20 and then switch to another side.

Stretch and have a great day.


Esse Libere Fitness – Free To Be Fit