Devin “El Bebe Sudorosa” Duffy

MONDAY: UPPER (straight sets)
TUESDAY: LOWER (straight sets)
THURSDAY: UPPER (GAY SETS)
FRIDAY: LOWER (gay sets)

 Current Routine (Began 6-23-22)

Nutrition guidelines (began phasing out current food at home on 7-7-22):

  • Focus is on meat, fruit, and veggies

  • Sweets / chips: 1 cheat per MONTH

  • Processed foods allowed:

    • Salad dressings

    • Cheese (small amounts on salads)

  • Warm-up:

    *Rest 2-5min btw sets; easy sets can be shorter rest, but as weight gets heavier (esp. as we increase weight over the next month), make sure to be fully recovered before doing last 1-2 sets of each exercise


    BARBELL SQUATS (3-4 sets):
    *Lightly brace core to prevent movement in torso; gradually increasing range of motion and feeling of control is a higher priority than the rate at which we add weight; lower rep sets should allow for much more attention on each without having to worry about sustaining it for as long

    • 55 x 8 / 65 x 8 / 75 x 8 (RECORD THIS SET,… get super deep and wet, but don’t rush the tip)
      *3-4sec slow negative + 1-2sec pause in deepest position


    CHEST-SUPPORTED MACHINE ROW (4 sets)
    *Note: As in the video demo, be sure to allow your shoulder blades to move forward into a full stretch when your arms straighten and retract all the way back as you pull

    • 65 x 12 / 75 x 12 / 85 x 12 / 95 x 12:
      *Bench DB row: left off @ 65’s x 5

    CHEST PRESS (4 sets)
    *Raise back rest on bench by only 1 notch (note: this will increase load on upper chest, triceps, and shoulders and will require a bit less weight)

    • FLAT BENCH: 45’s x 8 / 55’s x 6 / 65’s x 6 // 50’s x 11 (take full 5min rest before last set)
      *Flat PR: 65x5 / +1 incline PR: 60x6 / +2 incline PR: coming soon

    Cool-down:

    • 5min (or more) walk

  • WARM-UP:

    • Sled push: down & back x 2 (level 2, 1x straight-arm, 1x bent arms)

    • Knee plank: 5 breaths

    • Knee side plank: 3 breaths per side
      *Unlike image, lift top foot slightly off the ground

    • Bird dog: 3 breaths per side

    • Hang: 2-4 deep breaths
      *Can be full dead hang or pseudo hang w/ feet lightly on floor (either way focus primarily on decompressing downward)

    • DB overhead raises: 5lbs DB’s x 10

    *REST 2-5min btw sets (lighter sets can be closer to 2min, but rest up to 5min or until fully recovered from harder sets)

    *NOTE: The goal for the first month is to build and increase the weight EVERY time we repeat an exercise, so do not add reps if the week 1 weights don’t feel particularly hard yet (same goes for the early sets, which should start fairly easy and gradually build toward a heavy final set)


    BB Z PRESS (4 sets):
    *All Z press, no standing OHP

    • 45 x 8 / 50 x 8 / 55 x 8 / 60 x 8 (RECORD THIS SET) / 45 x 12
      (OHP PR: 95x5 / Z press @ start of cycle: 60x8)


    ASSISTED PULL-UPS (4 sets):

    • 4 sets of 5: 108 x 5 // 102 x 5 // 96 x 5 // 90 x 5 (RECORD THIS SET)


    BARBELL RDL (4 sets):
    *Initiate the negative more slowly

    • 65 x 7 / 95 x 7 / 115 x 7 / 135 x 7

    COOL-DOWN:

    • Kneeling hip flexor stretch: 5 breaths

    • Hip bridge: 5 breaths
      *Slightly pull heels toward upper body to activate glute / hamstrings rather than quads

  • WARM-UP:

    • Arm circles: 10 / direction

    • Knee plank: 5 breaths

    • Knee side plank: 3 breaths per side*Unlike image, lift top foot slightly off the ground

    • Bird dog: 3 breaths per side

    • Kettlebell weight shift: 25lbs x 5 breaths per side


    *2-5min btw all strength sets


    BARBELL SQUATS (3 sets):

    • 55 x 6 / 65 x 6 / 75 x 6 (RECORD THIS SET; it better be deeper than Elon Musk’s pockets)
      *3-4sec slow negative + 1-2sec pause in deepest position


    SUPERSET: PUSH-UPS/DIPS + CABLE FACE PULLS (3 sets):
    *2m rest after 1 round of each exercise (10-15x face pulls per set at each weight)

    • Set 1:

      • Assisted dips: -72 x 7

      • Face pulls: 60 x 11

    • Set 2:

      • Assisted dips: -60 x 7

      • Face pulls: 70 x 11

    • Set 3:

      • Assisted dips: -54 x 7 (RECORD THIS SET)

      • Face pulls: 80 x 11

    SUPERSET: OVERHAND CURLS + CABLE TRICEP EXTENSIONS (3 sets):

    • Standing overhand barbell bicep curls:

      • 20 x 10 / 25 x 10 / 30 x 10

    • Triceps:

      • 120 x 9 / 140 x 9 / 150 x 9
        (week 1: 100-110-120 x 8)


    Cool-down:

    • 5-minute walk

  • *Supine = on your back
    *    Prone = on your chest

    Warm-up:

    • Up & down slide roll x 10 (5 / direction)

    • Free-form core warm-up (on all, extend back on inhales, engage abs on exhales):

      • 1min gentle supine arch/flex

      • 1min prone tilts, twists, and arches

      • 1min supine crunches, leg lifts, and rotations

    • Single-leg knee raise x 5 / side

    • Hip bridge x 10 (pause at top w/ glute squeeze on all reps

    Handstand Prep:

    • Round 1:

      • Gentle wrist warm-up: 1min

      • Arm raises: 2.5lbs plates x 10 overhead + 10 bent-over raises

      • Knee plank: 10 breaths

    • Round 2:

      • 5 hand push + pulls (50% strength)

      • Puppy: 8 breaths

      • Knee side plank: 8 breaths per side

    • Round 3:

      • 5 hand push + pulls (95% strength)

      • Kick-ups: 3x to one foot on wall, 3 breaths, then side 2

      • Bird dog: 8 breaths per side

    Handstands + Mobility
    *Alternate btw 1 HS set and 1 mobility set

    • 5 sets of chest-to-wall handstand balances

    • Mobility:

      • Set 1: KB side shift (6 per side w/ 1-2sec pauses)

      • Set 2: KB goblet squat (6 breath hold)

      • Sets 3 and 4: Front foot elevated split squat stretch (5 breaths per side)

      • Set 5: Couch stretch (5 breaths per side)

5x5 Brogram (started 1-2-23):

  • Warm-up:

    • Arm circles (10 / direction)

    • Sled push: 3x down & back sled track
      *Include both straight and bent-arm pushing

    *Rest 2min btw all sets of overhead press, chest press, and tricep extensions


    Barbell Overhead Press (4 sets):
    **UPDATE: Increase rest to 3min (on OHP only, not chest or triceps)

    • Overhead mobility prep: Puppy stretch (10 breaths)

    • Set 1: 45lbs

    • Sets 2-4: 55lbs


    Dumbbell Chest Press (4 sets):

    • Set 1: 30lbs x 15

    • Set 2: 40lbs

    • Set 3: 45lbs

    • Set 4: 50lbs


    Cable Triceps Extensions (3 sets):
    *No notes, keep that shit up

    • Set 1: 80lbs x 15

    • Set 2: 100lbs

    • Set 3: 120lbs

    Cool-down:

  • Warm-up:

    • Rowing machine: 300m (begin slow and increase intensity last 100m)

    • Seated rope sled pull: Two full rope length pulls at high resistance

    • Downward dog: 10 breaths


    *Rest 2min btw all sets of pull-downs, rows, Cuban rotations, and bicep curls


    Kneeling Cable Pull-downs (4 sets):
    *Alternate which knee is down each set

    • Set 1: 70lbs x 15

    • Set 2: 90lbs

    • Set 3: 110lbs

    • Set 4: 130lbs


    Seated Cable Rows (3 sets):

    • Set 1: 100lbs x 15

    • Set 2: 120lbs

    • Set 3: 140lbs


    Seated DB Cuban Rotation (3 sets):

    • Set 1: 12.5lbs for 15-20 reps

    • Set 2: 17.5lbs

    • Set 3: 20lbs

    Bicep curls (3 sets):

    • Tuesday: DB alternate arm curls:

      • Set 1: 20lbs x 12

      • Increase by 5lbs per set (25, 30)

    • Friday: Dumbbell reverse preacher curls

      • Set 1: 15lbs DB’s

      • Increase by 2.5 after each set (17.5, 20)

    Cool-down:

    • Rowing machine: 500 meters at easy pace

    • Crab bridge stretch: 30sec hold

    • Low intensity puppy stretch: 10 breaths (elbows and hands both resting on floor)

  • Sled push:

    • 5x down & back sled w/ belt (forward down, backward back)


    *2min btw all sets of squats, lunges, and RDL’s


    Deep kneeling lunges (2 sets):

    • Ultra-slow negatives as we’ve been doing them

    • 5 reps per leg

    • AFTER EACH SET: lying compression crunches (5 x 3sec per side; 1 leg fully bent, 1 moderately straight - pull thighs toward ribs on each rep)

    Barbell squats (3 sets):

    • Squat mobility warm-up

    • Set 1: 45lbs x 12

    • Increase by 10lbs after any set where you feel good about how it felt and connected to the cues below.

    • Lower slowly (3-5sec), pause briefly (~1sec), and come up fairly quick but with control.


    Romanian Deadlifts (3 sets):

    • Set 1: 55lbs x 15

    • Set 2: 75lbs

    • Set 3: 85lbs

    • Note: Do not increase beyond a weight where you can no longer feel a connection to your glutes and hamstrings working (your back will also be involved, but should never be painful)


    Cool-down:

    • 5-minute walk

New Weekly BROGRAM:

Travel homework (9-23 + 9-25):

Warm-up

  • Seated (legs crossed) free-form back/side/hip loosening: 1-2min

  • Kneeling hip flexor stretch: hold for 5 deep breaths per side

  • Plank + downward dog: 3 rounds
    1 round = 2 deep breaths in plank + 2 in downward dog


Handstands
*Rest 1min btw crow/monkey/HS sets

  • Crow: 15sec

  • Ostrich: 10 steps (1 deep breath per step/stretch)

  • High tuck crow (knees higher up triceps): ~15sec

  • Puppy stretch: 5 breaths w/ straight arms + 5 breaths w/ bent arms

  • Ostrich: 10 steps (same as above)

  • Handstand kick-ups: 4-6 sets of 6 (2-3 sets per side)
    *If wall available, replace w/ wall split holds (4 sets of 20-30s)

Strength

Push / Pull / Legs (4 rounds):

  • Push-ups (not lizard):

    • Set 1: 8-10x knee push-ups w/ 2sec pause at bottom

    • Set 2: 4-7x full push-ups w/ 2sec pause at bottom

    • Sets 3-4: hold bottom of full push-up as long as you can
      *Stay in motion by shifting your weight around while keeping chest close to floor (feet can move)

  • Prone Cobra: 10x (inhale on lift, exhale on lower)

  • Squats: 15x

  • Rest: 1-2min

Cool-down

  • Jackhammer + arm shake-out: 1min

  • Stillness: 1min

9-18-22:

Warm-up

  • Bounce: 1min

  • Arm circles: 10 / direction

  • Deep squat: 1min

  • Low plank: 45-60sec

  • Overhead squat (5lbs): 10x

  • Side plank: 25sec


Handstands
*Rest 1min btw crow/monkey/HS sets

  • Crow: 15sec

  • High tuck crow (knees higher up triceps): ~15sec

  • Ostrich: 1min

  • Puppy stretch: 1min

  • Ostrich: 1min

  • Split handstand on wall: 4 sets of 25sec (2 / side)
    *Use the shorter (20sec instead of 40sec) hold times to practice the closer/straighter arm position without having to push quite so close to failure

  • Handstand kick-ups: 4 sets of 5 (2 / side)

  • Ostrich: 1min

Strength

Push / Pull / Legs (3 rounds, 1 set per minute [3min / round]):

  • Lizard Push-ups:

    • Set 1: 10x on knees

    • Set 2: 6 + 6 (down / back) steps of low crawl on knees

    • Set 3: 6 steps of full crawl on feet

  • Ring hang / pull-ups:

    • Set 1: hang for 5 breaths

    • Set 2: Green band pull-ups x 2

    • Set 3: Green band pull-ups x 3

  • Walking short lunges: 6x (slow negative)

Cool-down

  • Wall pec stretch: 90sec / side

  • Jackhammer: 1min

  • Stillness: 1min

 Previous Routine (Began 5-10-22)

Sat, 5-28 or Schmat 5-29: Session A (Push)

Session A (PUSH)

Warm-up

  • Bounce: 1min

  • Arm circles: 10 / direction

  • Deep squat: 30sec

  • Low plank: 45-60sec

  • Overhead squat (5lbs): 10x

  • Side plank: 25sec

  • Skull crushers: 9lbs DB’s x 20


Strength

Overhead press: 3 sets (2m rest btw sets):

  • Warm-up: 5x w/ DB-9’s + 5x w/ DB-19’s

  • Working sets: DB-24’s x 12 // DB-29’s x 10 // DB-34’s x 6

Push-ups + Bulgarian Split Squats: 3 sets (90sec btw each)

  • Pec push-ups on knees (2sec down, 1sec hold): 10-11-11x

  • Split squats (pulse reps w/ foot on chair): 12-12-12x

  

Triceps + Shoulders: 2 sets (do all 3, then 60sec rest):

  • Single DB skull crushers: DB-39 x 15 // DB-44 x 12

  • Side lying Cuban rotation: DB-6.5 x 14-13

  • Side lying lateral raise: DB-6.5 x 18-16
    *Lateral raise done on elbow (Cuban done lying fully on side)


Cool-down

  • Wall pec stretch: 90sec / side

  • Jackhammer: 1min

  • Stillness: 1min

Session B (PULL)

Warm-up

  • Bounce: 1min

  • Arm circles: 10 / direction

  • Overhead squat (5lbs): 10x

  • Deep squat: 30sec

  • Low plank: 60sec

  • Side plank: 30sec

  • Kneeling RB lat pull down: Black x 20

  • Hang: 10sec


Strength

Rows: 3 sets (2min rest btw):

  • Bent-over rows (1sec pause at top): DB-19’s x 15 // 29’s x 13 // 34’s x 13

  

Pull-up + RDL: 3 sets (90sec rest btw each):

  • Isometric (still) chin-up (bar at forehead height): Green band x 10-15sec

  • RDL: DB-34’s x 12-12-12

Curls + Shrugs: 3 sets (2m rest btw)

  • Underhand curls (both arms at once): DB-24’s x 10-10-8


Cool-down

  • Wall pec stretch: 90sec / side

  • Jackhammer: 1min

  • Stillness: 1min

  • Standing fold: 1min

 Current Routine (Began 12-13-21)

HANDSTANDS
(Any day, Fri-Mon)

Warm-up

  • 1min bouncing or running in place while shaking / loosening wrists and hands

  • 5x cat-cow

  • 5x puppy + cobra

  • Downward dog: 5x shoulder opening + 10x shrug + 10sec hold

  • 5x5sec hollow hold (thumbs to floor)

  • 5x + 5sec chest-to-floor arm lifts

  • 10x scapula push-ups from full plank

  • 10x wrist figure-8’s

Handstands

  • 3-5 rounds:

    • 2x chest-to-wall cartwheel bails (1 / side)

    • 3 split-leg kick-ups per side

    • 1 hold of 4sec+ from wall

Cool-down

  • 10 breath jackhammer shake

  • 10 breath standing still

  • 10 breath fold

FULL BODY
(Sat or Sun)

Warm-up

  • 1min bouncing or running in place while shaking / loosening wrists and hands

  • 5x cat-cow

  • 5x puppy + cobra

  • Downward dog: 5x shoulder opening + 10x shrug + 10sec hold

  • 5x5sec hollow hold (thumbs to floor)

  • 5x + 5sec chest-to-floor arm lifts

  • 10x scapula push-ups from full plank

  • 4x chest-to-wall handstand bails (2 / side)

  • 10x wrist figure-8’s

Handstands

  • Max sets in 10min:

    • 3 split-leg kick-ups per side (take a few breaths between sides, focus on quality not time)

    • 1 hold of 4sec+ from wall

Upper Body

  • 4 sets of (rest as much as needed if you have the time):

    • Push-ups: 8 knee push-ups -> 7 full PU -> 10 full PU -> 13 full

    • 8 kettlebell swings

  • Max reps in 5min:

    • Kettlebell bicep curls (hammer grip)

    • Kettlebell skull crushers

Cool-down

  • 10 band pull-aparts (ol’ red)

  • 10 breath jackhammer shake

  • 10 breath standing still

  • 10 breath fold

  • 3-5min gentle movement (walking, light stretching, shaking, badminton, Mongolian contortion, interpretive dance, animalistic self exploration, laser tag, or other standard cool-down activities)

 Previous Routine (10-18-21 to 12-10-21)

Handstand + Legs
(Mon / Thurs)

A: 1 set

  • A1. Crab (1min FF movement)

  • A2. Squat (1min FF movement)

  • A3. Headstand presses (max reps)

  • A4. Reverse wrist (45sec FF stretch / strength)

  • A5. Wrist / palm / fingers (45sec FF stretch / strength)

B: 6 sets each (3 / side on SS)

  • B1. Split Squats (8 reps + 10sec hold; only 1 side per set)

  • B2. Handstands (accumulate 10sec in balance)

C: 3 sets

  • C1. Seated hip hinge (bodyweight x 15-20 reps)

  • C2. Elephant walk (10 per leg + 10 both legs + 10sec hold)

Upper Body
(Tues / Fri)

******Updated 12-6-21******

A: 1 set

  • A1. FF 4-legged movement (60sec)

  • A2. 10x up & downs (from standing to chest on floor)

B: 10 sets, 1min rest btw sets

  • B1. Push-ups

    • 12-9 goal: 10 sets of 8 knee push-ups (be sure to measure 1m rest between!)

C: 10 sets; 1min rest btw sets

  • C1. Bent-over rows

    • 12-9 goal: 10 sets of 7 rows (5 sets underhand grip, then 5 sets overhand)

D: 10 sets; 1min rest btw sets

  • D1. Bicep curls

    • 12-9 goal: 5 sets of 4 with overhand grip, then 5 sets of 8 with underhand grip

E: 10 sets; 1min rest btw sets

  • E1. Cuban rotation

    • 12-9 goal: 10 sets of 10 with red band

*****Original version below (with rings and pull-up bar)********

A: 1 set, minimal rest

  • A1. FF 4-legged movement (90sec)

  • A2. FF Hang (45sec)

B: 3 sets, 1min rest between exercises

  • B1. Planche
    *Set 1: Green; Sets 2-3: Purple (log times below)

  • B2. Front Lever
    *Set 1: Black; Sets 2-3: Red (log times below)

C: 3 sets; do both, then rest 2min between sets

  • C1. Push-ups
    *Maintain full-body engagement with last rep at same quality as first rep (log reps below)

  • C2. Bent-leg rows (log reps below)

D: 2 sets; do all 3, then rest 1min between sets

  • C1. Stick bicep curls (slow negatives)
    *Red band x max quality reps (log below)

  • C2. KB skull crushers (slow negatives)
    *35lbs x max quality reps (log below)

  • C3. Supine Cuban rotations (slow negatives)
    *Set 1: Red; Set 2: Black (log below)

 Previous Routine (Sept / Oct 2021)

Bent-Arm Strength
(Mon / Thurs)

A: 3 sets, minimal rest

  • A1. Passive hang (50sec)

  • A2. Press to headstand (4+ reps)

  • A3. Split Step v2.0 (began @ 2 / side)
    *In-line lunge to split squat (3s) to drop stance (3s) to standing to drop stance (3s) to split squat (3s) and back up via in-line lunge. Switch sides after each full rep.

B: Maximum sets in 20min

  • B1. 5 floor push-ups to 4” block

  • B2. 3 ring rows (straight legs / body position)

C: 3 sets, 90sec rest between sets

  • C1. Cuban rotation (set 1: red band x 12; sets 2-3: black band)
    *4-0-2-0 tempo: 4sec down, 2sec up

D: 2x, 60sec rest between sets

  • Crab reach (3sec holds, 2x / side)

E: 1x

  • 5min savasana

Straight-Arm Strength
(Tues / Fri)

A: 1 set, minimal rest

  • A1. Reverse wrist push-ups (10)

  • A2. Wrist flexion raises (10)

  • A3. Passive hang (40sec)

B: 5 sets, minimal rest

  • B1. Dragon Scale
    *3 / side, no diagonal (straight-leg front scale to toe tap)

  • B2. Handstand balance (Accumulate 12sec)

C: Max sets in 15min

  • C1. Band-assisted tuck planche (green band, 15sec)

  • C2. Band-assisted tuck front lever (black band, 20sec)

Nutrition Guidelines: July 2021

Primary rules:

  • Whole foods only
    *NO processed foods (anything with a multi-ingredient label must be confirmed with me)

  • ZERO cheat meals between now and the end of July

  • No dairy besides fresh parmesan (max of 1x / week)

  • Nothing deep fried (pan fried in coconut oil is okay)

Foods allowed:

  • Protein (view label to determine serving for 20-30g of protein per meal):

    • Meat: Bison, organic + grass-fed beef, organic chicken

    • Fish (wild caught only): Salmon, cod, sardines

    • Eggs: Organic, free range eggs only

    • Plant-based: Organic tofu or tempeh
      (I recommend pan frying in coconut oil and/or organic soy sauce)

  • Carbohydrates without serving limits:

    • Whole fruits

    • Non-starchy vegetables (ie not potatoes)

  • Starchy carbohydrates (max of 1-2 per day total, not each):

    • White rice (Indian basmati or Thai jasmine only): Max serving of 1/4 cup dry per day

    • Sweet potatoes: 1 small or 1/2 large (must be cooked from whole, not packaged)

    • Quinoa: Max serving of 1/3 cup dry

    • Beans: Mung beans or mung dal only; 1/4 cup dry

  • Fats:

    • Oils: Organic virgin coconut or olive oil (up to 1 tbsp per meal)

    • Nuts and seeds: None (temporary rule through July)

    • Avocado: No more than 1 per day (if more than 1/2 avocado, no starchy carbs that day)

  • Liquids:

    • Water

  • Tea (zero added sugar or other ingredients besides monk fruit sweetener)
    *My recommendation: Matcha powder

Meal ideas:

  • Will add soon.

Daily Movement

  • 2m passive squat (1-2x / day)

  • Options for additional daily movement to help get leaner:

    • Dancing (minimum: 5 minutes)

    • Bouncing, shaking, flowing (Rotate each minute for at least 3 rounds; 9+ minutes total)

    • More to come (swimming, floor movement, etc)