The last few weeks have been everything but kind to my fitness lifestyle. It's the holiday season and between shopping for friends and family, traveling, shoveling snow, and finding a house my gym sessions have been suffering. I'm sure many of you have been extremely busy doing a lot of the same things. If you are in school you probably have tests and final exams before the Christmas break as well. (I don't miss those days.. haha)

Sometimes getting back on track can be a bit difficult. The same weights you were lifting 2 - 3 weeks ago might feel 10x heavier than they once were and that can be discouraging, especially if you happen to NOT be training in a gravity chamber.. haha.

You need to WAKE-UP your body. Get the blood flowing and make your body remember what SUPER SAIYAN mode is!

I put together a rountine designed to do just that. It involves compound movements that will stimulate your CNS (Central Nervous System), increase muscular endurance, and overall make you have to really PUSH IT to complete the rounds.

The Routine:

Complete as many rounds as possible. If you struggle and push it to at least 4 to 6 rounds, you will feel like a million bucks the next day. (I sure did!)

1. Deadlift (20 Reps)
2. Burpee (20 Reps)
3. Pull-Up (20 Reps)
4. Stomach Vacuum (4 - 5 Times)

Do your best to start off a little light with the deadlifts and then add weight to the exercise after each round. You can choose to do the burpees a bit slower to get back into the grove and if you need to, kipping is allowed on the pull-ups. I personally did no kipping because I wanted to suffer a bit more to increase my overall upper body endurance.

The Stomach Vacuum helps strengthen your transverse abdominis to help support your posture, aids in stability and protect your inner organs.  You will also have more control over your abdominal area when you flex which is especially important if you want to looks as aesthetic as possible when bodybuilding. so make sure you dom't skimp out on it!

Are you up for the challenge Nation?! I would love to see some video responses!

Lastly, even though my workouts have been slacking a bit, I have been still hitting my macros daily. If you need help to ensure your meal plan is on point, or even if you need some pointers for your workout be sure to leave a comment below and we will help you out! #HTH

Hi,

Could you please include Brad Pitt's workout for Fight Club movie in your videos. Meal Plan and workout routine to have body as Tyler Durden.

Thanks & Regards,

Vishal,

India.

Hey Vishal,

I am not sure of his workout, but to look like him isn't hard at all. If you would like some help I need the following info from you to get you first on track with your meal plan. :)

Weight:

Bodyfat %:

BMR In Motion:

BMR at Rest:

Use my calculator on the meal plan page to fin your BMR :)

Also, what is your current weekly routine like? #HTH

Hi,

Thanks for your reply, I really appreciate it.

My weight is 64 right now.

I'm not sure about my body fat % i'll tell you soon as i get to know.

BMR In motion 1654.12

BMR at Rest 2853.36

My weekly routine has been same throughout, I'll guide you through it..

Monday- Chest : 1 Flat Bench press 20 kg- 25 reps, 25kg- 20 reps, 30 kg-15 reps and 35 kg-10 reps

2 Incline bench press- same as flat

3 Flat bench peck-fly with dumb-bell 5 kg down(combined) as compared to presses, same reps as above

4 Pull Over: 12.5 kg-20 reps, 15kg-15 reps, 17.5 kg 12 reps, 20 kg-8reps

5 Nautilus Press: 35 kg-25reps, 42kg-20reps, 49kg-15 reps, 56kg-10 reps

6 Pecktorial fly: 28kg-25 reps, 35kg-20reps, 42kg-15 reps, 49kg-10reps

Tuesday-Back : 40 pull ups, in 4 sets(10 each) (just recently started, about 3 weeks back doing pull ups)

2: Lat pull down: 28kg-25 reps, 35kg-20reps, 42kg-15 reps, 49kg-10reps

3: seated row: 35 kg-25reps, 42kg-20reps, 49kg-15 reps, 56kg-10 reps

4: Reverse lat pull down (behind the neck) 28kg-25 reps, 35kg-20reps, 42kg-15 reps, 49kg-10reps or 40 chin ups

5: Bent-Over Dumbbell Row: 10 kg- 20 reps, 12.5kg- 15 reps, 15kg- 12 reps, 17.5 kg- 10 reps (both hands)

sometimes i add weighted extensions as well

Wednesday-Shoulders: 1: Arnold Press 10 kg- 20 reps, 12.5kg- 15 reps, 15kg- 12 reps, 17.5 kg- 10 reps (both hands, weight on each hand)

2: Laterals: 5kg-25 reps, 7.5kg-20reps, 10kg-15reps, 12.5 kg 8 reps, (with dumbell, weight on each hand)

3: Front Raise: 7.5kg-25 reps, 10kg-20reps, 12.5kg-15reps, 12.5kg (and not 15, can't do even one with that :() 12 reps, (with dumbell, weight on each hand)

4: upright row using cables: (we have the same machine as the one you demonstrated on in the video: Broad back build that V-cut, for pull ups : Life-fitness) I start with 11 something kg 25 reps and progress same as my routine adding 2 slabs of weight for each set.

5: fly for deltoids: 21kg 20 reps, 28kg-15 reps, 35kg-12reps, 42kg-8 reps

6: Shrugs with dumbell: 15kg(on each hand) 20 reps, 17.5kg-15 reps, 20kg-12reps, 22.5 or 25kg-8 reps

Thursday: Biceps and Triceps: I dont have any specific workout routine for this day, i just watch your videos on youtube and pick few excercises for the same .

From about a month or so I'm getting only 4 days for the gym, else i do legs on the 5th day how ever i neglect my legs a lot, its been forever since i workedout my legs. I need help.

Also everyday I do 120 push ups(total) in sets of 4(30 each) and 24 pull (total) ups in 4 sets as a warm up, pull ups as i said, i recently started doing.

Also i followed 30 day 6pack abs, your video on befit channel twice(with these exercise, used to do em before my routine) ,

My meal plan sucks, I need major help in that area. I dont take protein powder or suppliments.

I've been working so hard, yet i see no major results, I get abs but they fade away or go off so easily.

I desperately need to look like Tyler Durden, i mean the body, anyway possible in another year. Please help me out.

Hey Scott! I will still need to continue practicing the stomach vaccuum!!! Im dying everytime I practice it LOL

But 20 reps of Burpees and Pull ups for 6 rounds doesn't scare me at all! You know how I love Burpees!!! Hahahahah #HTH

haha I sure do!! I am going to release a video tomorrow on the stomach vacuum! It should really help you out! #HTH

Nice!!!! :D

Dude,

Reply! i've been waiting. One question, am i doing it right? should i continue this way?

I'm willing to be a member as well, Kindly let me know the details so i can join the program asap!

Regards,

Vishal.

Dude,

Reply! i've been waiting. One question, am i doing it right? should i continue this way?

I'm willing to be a member as well, Kindly let me know the details so i can join the program asap!

Regards,

Vishal.

Hi Vishal,

please don't be impatient while infos from you are still missing

You could write down your body fat percentage, so that Scott will be able to give you a good feedback.

Since you wrote that your meal plan is a big problem for you, that seems important. I'm sure you will get great informations and tips here!

Vishal,

I just moved into a new home so y scheudle has been hectic. Please be patient as I do my best and the community helps as well.

If you are not training legs you need to start incorporating them into your weekly split.

What is the reason why you are not doing them now?

Also, if you want to focus on MUSCLE GAIN then you need to keep your rep range around 12-15 reps per set and stick to 12-16 WORKING SETS per muscle group.

Have you had a chance to utilize my meal plan video to figure out your daily macros? If so, what are they?

Calories:

Protein

Carbs:

Fat: