100 Days of Hell (Modified)

- 100 DAYS OF HELL WEEK SPLIT: Monday MTB + Cardio + + 8m abs Tuesday HIIT + QMTB + Flexibility Wednesday MTB
MTB + + 8m Abs Thursday HIIT + QMTB + Flexibility Friday MTB + + 8m Abs Saturday MTB + Cardio + Flexibility Sunday Rest GENERAL INFORMATION: Cardio - 30-60 minutes total - Jogging / Sprinting - Biking / Jump Roping HIIT (Choose 1/day)
1)http://www.youtube.com/watch?v=c ZnsLVArIt8 2)http://www.youtube.com/watch?v=K Ft3iRT5ueg 3)http://www.youtube.com/watch?v=P n4p1E_5Uac
GOALS: 1. Lose weight 2. Build up endurance 3. Build up cardio 4. Build up strength 5. Increase speed 6. Increase flexibility 7. Be a badass
Flexibility - 20-30 minutes every day http://www.youtube.com/wat ch?v=dGnOsNKH2Cs
Diet - TDEE - 500 calories per day - 100% clean real foods - Fit your macronutrient needs Rules Do not give up during this 100 days. Attempt every training session GO HARD.
Quick MTB - 10-15 minutes total - 2-X sets - Fast reps per set - Pull-ups 10 - Pushups 20 - P. Squats 6 - 2 min rest between sets - 10s rest between exercises
8m Abs - Follow this video: http://www.youtube.com/wa tch?v=fg_PnXw4kxU
DAY - 1
MAX REPS: - Pushups - Pull-ups - Dips - Handstand Pushups - Pistol Squats - Leg Lifts - L-Sit Hold - Biking (Tabata)
TEST
MAX REPS GOAL (Perfect Form): - Pushups 70 - Pull-ups 30 - Dips 50 - Handstand Pushups 15 - Pistol Squats 15/15 - Leg Lifts 25 - L-Sit Hold 60'' - Biking (Tabata) 30 sets
PERSONAL INFORMATION: - Weight - Height - Endurance - Body fat - Chest (cm) - Arms (cm) - Forearms (cm) - Core (cm) - Legs (cm)
PERSONAL INFO GOAL/END: - Weight - Height Same lol - Endurance Brutal - Body fat 6-8% - Chest (cm) - Arms (cm) - Forearms (cm) - Core (cm) - Legs (cm)
DAY - 2
WORKOUT DATE WORKOUT SPECIFICS:
WORKOUT TIME
QMTB
TOTAL REPS TOTAL SETS
- -
MTB
1PUSHUPS 2PULL-UPS 5P. SQUATS
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 15*
PERSONAL NOTES:
Rest between sets: 2 minutes Rest between exercises: 10'' Weights:
DAY - 3
WORKOUT TIME TOTAL REPS
MTB
TOTAL SETS
- -
MTB
1PUSHUPS 2PULL-UPS 3DIPS 4HANDSTAND 5P. SQUATS 6LUNGES 1LEG RAISES 2KNEE RAISES 3L-SIT HOLD
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 40 120'' 15* 100* 30 +50 30''

PERSONAL NOTES:
DAY - 4
WORKOUT TIME
QMTB
- -
MTB
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 15*
PERSONAL NOTES:
DAY - 5
MTB
TOTAL SETS
- -
MTB
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 40 120'' 15* 100* 30 +50 30''

PERSONAL NOTES:
DAY - 6
MTB
TOTAL SETS
- -
MTB
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 40 120'' 15* 100* 30 +50 30''

PERSONAL NOTES:
- REST -
DAY - 8
MTB
TOTAL SETS
- -
MTB
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 40 120'' 15* 100* 30 +50 30''

PERSONAL NOTES:
DAY - 9
WORKOUT TIME
QMTB
- -
MTB
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 15*
PERSONAL NOTES:
DAY 10 - 10
MTB
TOTAL SETS
- -
MTB
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 40 120'' 15* 100* 30 +50 30''

PERSONAL NOTES:
DAY - 11
WORKOUT TIME
QMTB
- -
MTB
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 15*
PERSONAL NOTES:
DAY - 12
MTB
TOTAL SETS
- -
MTB
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 40 120'' 15* 100* 30 +50 30''

PERSONAL NOTES:
DAY - 13
MTB
TOTAL SETS
- -
MTB
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 40 120'' 15* 100* 30 +50 30''

PERSONAL NOTES:
- REST -
DAY - 15
MTB
TOTAL SETS
- -
MTB
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 40 120'' 15* 100* 30 +50 30''

PERSONAL NOTES:
DAY - 16
WORKOUT TIME
QMTB
- -
MTB
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 15*
PERSONAL NOTES:
DAY - 17
MTB
TOTAL SETS
- -
MTB
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 40 120'' 15* 100* 30 +50 30''

PERSONAL NOTES:
DAY - 18
WORKOUT TIME
QMTB
- -
MTB
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 15*
PERSONAL NOTES:
DAY - 19
MTB
TOTAL SETS
- -
MTB
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 40 120'' 15* 100* 30 +50 30''

PERSONAL NOTES:
DAY - 20
MTB
TOTAL SETS
- -
MTB
Goal
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 9
70 25 40 120'' 15* 100* 30 +50 30''

PERSONAL NOTES:
- REST -

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100 Days of Hell (Modified)

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- 100 DAYS OF HELL WEEK SPLIT: Monday MTB + Cardio + + 8m abs Tuesday HIIT + QMTB + Flexibility Wednesday MTB

Flexibility - 20-30 minutes every day http://www.youtube.com/wat ch?v=dGnOsNKH2Cs

8m Abs - Follow this video: http://www.youtube.com/wa tch?v=fg_PnXw4kxU

Rest between sets: 2 minutes Rest between exercises: 10'' Weights:

70 25 40 120'' 15* 100* 30 +50 30''

Rest between sets: 2 minutes Rest between exercises: 10'' Weights:

70 25 40 120'' 15* 100* 30 +50 30''

70 25 40 120'' 15* 100* 30 +50 30''

70 25 40 120'' 15* 100* 30 +50 30''

Rest between sets: 2 minutes Rest between exercises: 10'' Weights:

70 25 40 120'' 15* 100* 30 +50 30''

Rest between sets: 2 minutes Rest between exercises: 10'' Weights:

70 25 40 120'' 15* 100* 30 +50 30''

70 25 40 120'' 15* 100* 30 +50 30''

70 25 40 120'' 15* 100* 30 +50 30''

Rest between sets: 2 minutes Rest between exercises: 10'' Weights:

70 25 40 120'' 15* 100* 30 +50 30''

Rest between sets: 2 minutes Rest between exercises: 10'' Weights:

70 25 40 120'' 15* 100* 30 +50 30''

70 25 40 120'' 15* 100* 30 +50 30''

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