2025, P6, Overview

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Subject: 2025, P6, Overview - Part 2

Hi Friend,

First things First

What'd you get for cardio minutes last week?

We did 25min/workout.

Would you please reply now with your total and then come back here to continue reading

Second. It's magic Monday! Time to make the magic happen!

Remember our Q2 Themes:

Beach Season #1,
Summer Sports Ready,
Build Muscle
and Decrease Body Fat.

You'll get ready by:

showing up every time
getting your 10hrs in bed (at least 1x/wk)
practicing NEAT (non-exercise activity thermogenesis) aka get your daily 10k steps
pound 12-20oz of H2O upon waking
start w/ protein
get your greens
get your beans
stop when content (80% full): stomach draws in
winning the daily 4 for 4 challenge
PRE: progressive resistance exercise: increase weight, reps, level, sets and/or rounds
set a goal date: event, trip, reunion, party, make something up,
get an outfit and work towards it
put in practice events @ 25%, 33%, halfway, 2/3'rds or 75% marks
commit to something
track & measure: what gets measured gets managed
hit your weekly training goal: earn a bonus workout (a day to target special things)

Phase 6 Deets!

P6 = 3 on, 0 off
5/19 to 6/6
no live workouts on Memorial Day Monday, May 26, 2025
P7 = 3 on, 1 off
6/9 to 6/27
6 weeks straight until, Summer Break #1: 6/28 to 7/6
suggested Total DB Load = 30-50%BW
alternate strong w/ light & fast days

Phase 6 Links

Thank you Paul for pointing out I had the gym pdf in home and home in the gym.

Steps and Sets

Sometimes, but not always using heavier weights, resistance, levels and progressions can seem, feel and be daunting. If that happens try this:

Option 1: percentages

set 1: 15-30%
set 2: 20-40%
set 3: 25-45%
set 4: 30-50%

Option 2: light, medium & heavy

light
medium
heavy

Option 3: last workout

2nd set weight from last workout
3rd set weight from last workout
1-10 lbs. / hand more than heaviest weight last workout.

Training is fun. Getting stronger is fun. Getting better is fun. If you can't do every set at the recommended weight, can you get 1 set at the recommended weight? If yes, try one of these options and then the next strong day, choose the best option again for that day and try to get 2 sets at the strong weight.

Back Up Plan: Progressive Resistance Overload (PRO)

If you can't go heavier, can you add 1-rep / exercise for L/R exercises or 2-reps for 2-arm or 2-leg exercises per set compared to how many reps you did last week.

So....

If you did 4 reps in week 1, but you can't go heavier, could you do the same weight, but do 5 or 6 reps / set for each exercise? That's a PR and you're progressively overloading your body, so you're getting better and most times it's subtle so it's no big deal.

Phase 6 Warm Up & Cool Down

P6, Workout A - Home

P6, Workout A - Gym

P6, Workout B - Home

P6, Workout B - Gym

Nutrition Habits

What are you going to practice this phase?

Is your nutrition habit success rate a 9 out of 10?

If yes, either try a harder habit, a different habit or try the old habit with a new habit.

If no and you're getting 8 out of 10 or less, make it a little easier. Ty the habit at 1 meal per day or some other reduced amount.

Guest Weeks

Who do you know that also needs a coach, a team, an appointment and structure?

Who could do what we do and would be a good personality fit for CYBBC?

Invite them. They can be your buddy and train at the same time or they can train at a different time and I'll find them a buddy.

Phase 6:

Week 1: 5/19 to 5/23

Week 2: 5/27 to 5/30

Phase 7:

Week 1: 6/9 to 6/13

Week 2: 6/16 to 6/20

Weekly Workout Schedule

Week 1:

a.m. ABA

p.m. BAB

Week 2:

a.m. BA

p.m. AB

Week 3:

a.m. BAB

p.m. ABA

Weekly Kick A** Weigh Ins

If you'd like to start sharing your weekly kick a** weigh-in after your workout on Fridays, with your shoes and same clothes on (you can go to the bathroom first), you can text me the # and I'll put it on the chart next to your name.

O.K. Time to get ready for tonight's 6:30pm, Workout B (lateral day).

Have a great evening and a greater week.

Mike

p.s. what'd you get for cardio minutes last week? reply now with your minutes!

p.p.s. who do you know that would love and benefit from what we do? email introduce them and/or invite them to train with you / us!

p.p.p.s. here are the phase 6 links again for your convenience: