Clem Fitness

1 barbell, 5 exercises, 8 reps each

Set your timer for 10 minutes. Take as many breaks as you need

The goal is to get as many rounds as possible. This full body barbell combo is perfect for your conditioning days are as a workout finisher

🔥 8 floor presses for chest and triceps
🔥 8 leg raises for abs
🔥 8 bent rows for back and biceps
🔥 8 RDL for legs
🔥 8 Tuck jumps for cardio

HRV = heart rate variability

It’s the variability in the time between your heart beats

A high HRV indicated a relaxed nervous system. Recovery is good, training is productive because the body can push hard

A low HRV shows a stressed nervous system. Sleep might be of poor quality, recovery is tough and training might feel tougher than usual

It’s a good thing to be aware of. We don’t need it to dictate what we should do, but along with our subjective evaluation of our energy, it’s a good tool to help us gauge how training is going

Most wearables will have an HRV tracker.

Three rep ranges that build strength and muscles

3-5-8-8 reverse pyramid
Start heavy, recruit as many muscle fibres as possible, then get some volume in for hypertrophy
I focus on going heavier on the first 2 sets as time goes on

5 by 5 method
My personal favorite, it’s a great balance between building muscle and getting stronger.
Can easily be progressed and programmed

15-12-8-8
Makes the muscle burn like no other, perfect for single joint exercises or auxiliary movements to build muscle

Starting the workouts is the toughest part

To be honest I don’t finish half of my workouts, but I make sure to start all of them

Always eating the same stuff saves me a lot of time. Knowing how much better I am, and how I can perform better with these meals is worth sacrificing the variety

Getting 40 minutes of zone 2 cardio just by commuting is wild, that alone keeps my endurance up without having to train specifically for it