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The transition from school to "the real world" has meant plenty of changes in my schedule, most unfortunately being a lot less time to train for myself. I'm not fooling anyone, I'm not a competitve strongman or powerlifter, so it's honestly not that big of deal to me, life goes on. However, I still need to train and feel like hell if I don't - but reality is, at the end of the day, I don't even want to think about all the things that go into a program. I feel like a my own worst nightmare customer - I don't give a shit about core stability, I just want to lift, burn fat, and get out. So I've found that simplicity (weird concept) makes things a whole lot easier at the end of the day, and at the same time I've been getting some quality work in. These have become my mindless go-to workouts.

Workout 1
KB Swing
DB Bench
DB Row
SL KB Squat off Box
Ab wheel if I can't think of an excuse not to

Workout 2
Suitcase Deadlift
Some kind of Push Up
DB Front Pitcher Squat
Chin or Pull up
Sit on a bench, - yes I plan for it - because pitcher squats and pull ups back to back suck.


Workout 3
DB Complex 6reps each, 6x, 1:00 rest:
Split Squat to Press (alt which leg forward each round)
1L RDL and Row (3each)
Bent over Row
Alt 1L Push Up
Squat to Press

Way simple. The worst part is these are the kind of workouts that trainers are making money on the internet as the "secrets of mucle building" and "fat loss", and "core training". It's no secret, it's f'ing common sense.

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Comment by Jesse Webber on June 21, 2009 at 11:26am
Glad to see the SL RDL plus Row in there. That is one of my go-to exercises when time is tight and I need to accomplish a lot... posterior chain, balance, upper body pull, and anti-rotation all in one package. I love it!
Comment by Joe Bonyai on June 19, 2009 at 5:02pm
hahah that normally comes around 9pm after after a few sets of DB complex, but I didn't want to admit it.
Comment by Michael Hedlesky on June 19, 2009 at 10:51am
I love that you have sitting on a bench planned. The best part about this though, is that curls are not anywhere to be seen.

Simple is always better. And it doesnt get much more simple than day 2. You should probably have "contemplate suicide" somewhere between the suitcases and the pitcher squats.

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