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    100 Days of Hell (Modified)

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    Yago Gimeno
    The document outlines a 100-day workout split and diet plan with the goals of losing weight, building endurance, strength, speed and flexibility. It involves a mix of mountain bike (MTB) training, high intensity interval training (HIIT), quick MTB circuits and core workouts 6 days a week, with rest on Sundays. The plan tracks daily workouts, reps, sets and notes to monitor progress towards strength and physique goals over the 100 days.

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    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd

    100 Days of Hell (Modified)

    Uploaded by

    Yago Gimeno
    2K views24 pages
    The document outlines a 100-day workout split and diet plan with the goals of losing weight, building endurance, strength, speed and flexibility. It involves a mix of mountain bike (MTB) training, high intensity interval training (HIIT), quick MTB circuits and core workouts 6 days a week, with rest on Sundays. The plan tracks daily workouts, reps, sets and notes to monitor progress towards strength and physique goals over the 100 days.

    Original Description:

    Routine for Beans 209

    Original Title

    - 100 Days of Hell (Modified) -

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    © Attribution Non-Commercial (BY-NC)

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    The document outlines a 100-day workout split and diet plan with the goals of losing weight, building endurance, strength, speed and flexibility. It involves a mix of mountain bike (MTB) training, high intensity interval training (HIIT), quick MTB circuits and core workouts 6 days a week, with rest on Sundays. The plan tracks daily workouts, reps, sets and notes to monitor progress towards strength and physique goals over the 100 days.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    2K views24 pages

    100 Days of Hell (Modified)

    Uploaded by

    Yago Gimeno
    The document outlines a 100-day workout split and diet plan with the goals of losing weight, building endurance, strength, speed and flexibility. It involves a mix of mountain bike (MTB) training, high intensity interval training (HIIT), quick MTB circuits and core workouts 6 days a week, with rest on Sundays. The plan tracks daily workouts, reps, sets and notes to monitor progress towards strength and physique goals over the 100 days.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 24

    - 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 DATE WORKOUT SPECIFICS:
    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''


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

    PERSONAL NOTES:

    DAY - 4
    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 - 5
    WORKOUT DATE WORKOUT SPECIFICS:
    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''


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

    PERSONAL NOTES:

    DAY - 6
    WORKOUT DATE WORKOUT SPECIFICS:
    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''


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

    PERSONAL NOTES:

    - REST -

    DAY - 8
    WORKOUT DATE WORKOUT SPECIFICS:
    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''


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

    PERSONAL NOTES:

    DAY - 9
    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 10 - 10
    WORKOUT DATE WORKOUT SPECIFICS:
    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''


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

    PERSONAL NOTES:

    DAY - 11
    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 - 12
    WORKOUT DATE WORKOUT SPECIFICS:
    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''


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

    PERSONAL NOTES:

    DAY - 13
    WORKOUT DATE WORKOUT SPECIFICS:
    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''


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

    PERSONAL NOTES:

    - REST -

    DAY - 15
    WORKOUT DATE WORKOUT SPECIFICS:
    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''


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

    PERSONAL NOTES:

    DAY - 16
    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 - 17
    WORKOUT DATE WORKOUT SPECIFICS:
    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''


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

    PERSONAL NOTES:

    DAY - 18
    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 - 19
    WORKOUT DATE WORKOUT SPECIFICS:
    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''


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

    PERSONAL NOTES:

    DAY - 20
    WORKOUT DATE WORKOUT SPECIFICS:
    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''


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

    PERSONAL NOTES:

    - REST -

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