Getting as Jacked as Possible : My Goals : My Plan to Reach Them : Mobility and Flexibility : Diet : Conclusion

Getting as Jacked as Possible

My Goals : My Plan to Reach Them : Mobility and Flexibility : Diet : Conclusion

By Adam Mundorf

Getting as Jacked as Possible

I was recently talking with an acquaintance of mine about why I look the way I do (fat) and he gave me a bet to 'Get as Jacked as Possible'.  I have a lot of knowledge about training but there is a difference between knowing and doing.  I thought about it for a bit and decided to go for it.  I am not a bodybuilder and never will be.  What I am is into strength, health and longevity but that does not mean we can't yearn to pack on some muscle along the way.  I've decided to put it all on the table and to give myself some tangible goals.

My Goals

The two goals I chose are the 1/2 bodyweight press using a kettlebell and 200 snatches in 10 minutes with a 24kg kettlebell.  I chose these goals because I think they are achievable and I already have plans to get me there.  Less thinks, more do!  How could you not put on some muscle when your body has to meet the demand of putting 48kg overhead with one arm?  How could you not build some muscle when your body has to hoist 53 pounds above your head 200 times in 10 minutes!  It's a biological certainty that your physique will change.

My Plan to Reach Them

I know one program like the back of my hand and that is the Rite of Passage by Pavel Tsatsouline from Enter the Kettlebell.  It is a time tested program that is meant to build you up to reaching a 1/2 bodyweight press and 200 snatches in 10 minutes with a 24kg kettlebell.  There have been multiple variations of these time tested methods and I will be using two : Rite of Passage Classic and RKC Ladders.  These two programs will be alternated.  The RKC Ladders are done -4kg from your Rite of Passage Classic bell.  After every cycle of the RKC Ladders, I will test my 1/2 bodyweight press and my snatch test.  For the snatch test, I'll use my main pulling bell until 24kg is exceeded but then we'll only test using the 24kg.  

Both these programs have variety days.  For Rite of Passage Classic the variety days are optional.  For the RKC Ladders they are mandatory.  My choice for the Rite of Passage Classic is the Loaded Carry Cook Drill done with a bell 8kg heavier than your pressing bell.  My choice for the RKC Ladders will be the Double Kettlebell Floor Press done with a bell 12kg heavier than your pressing bell.  Always use chalk.

These are pretty detailed plans but to be frank, I don't feel like writing it all down here.  You'll have to follow the blog to see how to advance etc.

Mobility and Flexibility

Mobility and Flexibility is an important aspect of any training program.  I prefer to keep it simple and sustainable.  I do a quick joint mobility circling routine and then some key post workout stretches.  I have other techniques and mobility approaches but those quickly become workout themselves.  Anywho here is my pre-workout and post workout routine :

• Warm-Up
• Joint Circling
• Toe Touch/Reach Overhead
• Stick Dislocates
• Post Workout Stretching
• 90/90 Stretch
• QL Straddle Stretch
• Hold onto a bell attached to a stationary object if need be.
• Passive Bar Hang

ANOTHER part of my mobility and flexibility is greasing the groove with some grippers once at rest.  I just keep a set of Captains of Crush grippers near my Xbox/TV and some expand your hand bands.  While relaxing I'll squeeze them and open the bands once in a while.

Diet

Man, diet is one of those things that people take extremely seriously.  I've been there myself with over neuroticism about healthy foods vs unhealthy foods.  This plan rejects much of that but goes by some general guidelines.  It involves eating very lightly or nothing throughout the day and eating a large comprehensive meal at night.  It keeps it simple and gives your digestion a break.  I try my best when eating at home to have pasture raised eggs and pasture raised protein shakes.  Just try your best.

• Rite of Passage Classic
• Day-Time
• Water
• Zero Calorie Energy Drinks
• Night-Time
• Piece of Fruit
• Salad
• Steamed Vegetables
• Protein Source
• Working Days
• Eating Out
• Non-Working Days
• Eggs and Pistachios/Nuts
• RKC Ladders
• Day-Time
• Water
• Zero Calorie Energy Drinks
• Simple Protein Drink x 3
• I'll have one when I go into work, one mid-day and one on the way home.
• I prefer Orgain Clean Protein Shakes. 
• Night-Time
• Piece of Fruit
• Salad
• Steamed Vegetables
• Protein Source
• Working Days
• Eating Out
• Non-Working Days
• Eggs and Pistachios/Nuts

Conclusion

Thank you for reading my blog.  I am sick of being a delicate wonder and will achieve my goals.