If stability phase is proof fat guy guts throw off the center of gravity, then endurance phase should spotlight fat guy gut cutting into recovery time. Not for this guy! I cannot escape the fact 40 pounds of extra flab is stowed away in the pockets of my skin suit, but my body lives in the past and pulls from skinnier days. Involuntary delusions of past grandeur help my recovery time to be that of a Kenyan distance runner. Heart rate spikes are quickly lowered in the matter of seconds. Jaron believes it has to do with my consistent years of adult swimming, cardiovascular memory, and unadulterated American fat guy strength. Think retarded strength with higher test scores and a hint of cheap chlorine cologne. For 235 pounds I am light on my feet and ready to grind out sustained pain.Endurance phase allows me to hit the gym, plow throw sets with little rest, sweat like a pig at a BBQ, and then glide through interval cardio training. From bar-code scan to sweaty exit is roughly one hour.
60-90 seconds rest
Arms & Triceps
Standing cable press 45 lbs
Weight assisted dips 110 down to 80 lbs
Machine flies 90 lbs
Alternating hand step up push ups on bench 6 per arm
Back & Biceps
Weight assisted wide grip pull ups 110 down to 80 lbs
Bent over long bar row narrow grip 100 lbs
Rope cable curl biceps 50 lbs
Rope cable upright rows 50 lbs
Legs
Walking lunges 12 steps 25 lbs in each hand
One leg extensions seated 80 lbs
One leg curls standing 70 lbs
Donkey calf 150 lbs
Cardio
options (30 minutes)
Sears Tower stair master (110 floors in 30 minutes)
Seated stationary bike 5 minute warm up then 2 minutes at level 15, 3 minutes rest on level 12
Elliptical 5 minute warm up then 1 minute fast, 2 minutes rest
