Ok so if I didn’t do fridays workout is it okay to include chest

moves in a full body workout today or should I abs do the one

from Friday today?

On May 22, 2022, at 11:03 PM, Alexa Guidry

<alexaguidry@icloud.com> wrote:

Wait I did this last week lol

On May 22, 2022, at 11:02 PM, Jorry Randall

<jorry@jorryfitt.com> wrote:

PROGRESSIVE OVERLOAD PHASE 1

you will repeat this week 1-4 and honestly far after to see maz results!!
track your weight.. try to add weight each week and decrease reps to see
max results!! if there's anything you are unfamiliar with, text me or follow
me on vimeo - JORRYFITT!! This is what will exceed max results!! trust
me and trust the process:) WE GOT THIS!! Also we can adjust if it's too
long or there are moments you dont like!

i will send different full body workouts each week if you get bored of your
cardio!

Week 1 day 1 Week 1 day 2 Week 1 day 3 Week 1 day 4 Week 1 day 5

STRENGTH: STRENGTH: STRENGTH .STRENGTH: STRENGTH:

LEGS SHOULDERS BACK LEGS CHEST/ TRIS/
5 sets 5 4 sets 5 sets biceps
- back squat - Strict BB - max pull ups - BB sumo 5 sets
12,10,8,8,6 shoulder press: to failure ( try deadlift. - bench press
track the 12,10,8,8,6 to hit 6) build to 1RM. build to 1RM
weight you hit! build in weight 12,8,6,4,2,1 12,10,8,8,6,
every time reps 4 sets DELOAD
-DELOAD drop. - 12 close grip - drop to 50% -DELOAD
-DELOAD drop. - 12 close grip - drop to 50% -DELOAD
drop bar to DELOAD cable pull of 1RM drop bar to
50% perform - drop to 50% downs perform max 50% perform
max back of 1RM weight reps until max chest
squat until and perform 4 sets failure press
failure max reps until - 12 wide grip
failure. straight bar 4 sets 4 sets
4 rounds pull downs - 1a 12 -12 DB lying
- 1a. 4 sets Dumbbell chest fly
10-12 reps -12 dumbbell 3 sets sumo -superset
Heel elevated lateral raise - 12 single arm squat. ( heavy -12 tricep
front rack DB -superset cable row 125lbs) extension
squats. -single arm 3:1:1
- superset - lateral raise to 3 sets 1b:. 12-15 4 sets
- 1b. 30 reps failure -12 wide grip bulgarian split -12 incline db
tempo DB straight bar squats ( each chest press
deadlift. 4 sets cable row leg)
3:2:2 - 12 cable face 4 sets
pulls 3 sets 4 sets - 12 bicep curls
4 sets -12 bent over -12 cable pull -20 reps BB hip -superset
2a. 12 Barbell flys downs thrusts or cable - 12 hammer
bularian split -superset- kick backs curls
squats 4 sets -12 DB bent
-12 BB or DB over row 4 sets 4 sets
4 sets upright rows - 12 abductor - 12 reverse
- 12 wide leg 4 sets machine grip cable
press 3 rounds - 15 inverted pulldowns
-superset - 12-15 reps row 4 sets -superset
-12 close TRX Y rows -superset -adductor 12 cable pull
stance leg - superset - -12 single arm machine down
press - 20 weighted bent over row
push ups. 4 sets 4 sets
- 4 sets (weight on - 15 walking - 12 single arm
- 15-20 back elbows lunges cable bicep
adductor close to side) 50 min of curl
machine cardio superset-
-12 DB tricep

4 sets 3 rounds: ACCESSORIE kickback

- 15-20 S:
abductor - 1. 20 3 Rounds:
machine bodyweight ACCESSORIE
bench dips - 10 BB S:
4 sets - 2. 12 bench reverse lunges 2 Rounds:
-15 BB or dips with plate to step up each - Straight bar
on lap leg. (85lbs) curl -
machine hip - 15 heavy -
- 3. 10 bench
thrusts dips add more drop 30% into
- 12 Medicine
weight ball hamstring 10 half reps
ACCESSORIES - 4. 10 bench from bottom.
curls 5 sec
: dips as heavy hold at the curl. - 12 heavy -
as possible drop 30% into
1. 4x12 ( Each straight into 10 half reps
- 10 each leg
1. 4x12 ( Each straight into 10 half reps
Leg) - 10 each leg
drop 30% 10 from bottom.
-box step up DB box step
reps, drop 30% - 10 heavy -
to reverse ups with squat
reps till fail. drop 30% into
lunge on box
10 half reps
-superset from bottom.
(In between ABS:
4x20 each set
-box jumps 3 Rounds:
perform 30 - 20 knee tucks
banded tricep - 30 bicycles
2. Front Squat push downs) ABS:
- 40 strict toes
3x 20+15+10 to bar or toes
45- 50 min 5 min plank
triple drop set to heaven
cardio
( drop weight 3 rounds
each set) - max decline
-superset sit ups
Jump Squat
3 rounds
3x30
- max ball
crunches

ABS 3 rounds
- 3 rounds - max v ups
-15 decline .
crunches

3 rounds
-30 floor
crunches

3 rounds
-1
minute plank

DAY 6

Recovery day!
Your choice of yoga or 1 hour cardio!

ACCESSORIES: 10 rounds
FOR TIME

- 20 pushup to deadlift
- 20 squat cleans
- 20 front rack lunges
-20 jack to tuck jump
- 20 spider man pushups
ABS:
5 Rounds:
- 40 second hollow hold
- 40 toe touches
:rest 30 sec between sets

On Sun, May 22, 2022 at 10:53 AM Alexa Guidry

<alexaguidry@icloud.com> wrote:
Ah no girl can you resend !?

On May 22, 2022, at 9:34 AM, Jorry Randall

<jorry@jorryfitt.com> wrote:

Hey girl yes, I sent the progressive overload program to you!

Did you get it? I can resend it if you need me to. I think you’ll
really like it!

On Sat, May 21, 2022 at 1:05 PM Alexa Guidry

<alexaguidry@icloud.com> wrote:
Hey girl did u send it over yet? I never did see any thing else

On May 20, 2022, at 12:24 PM, Jorry Randall

<jorry@jorryfitt.com> wrote:
Yes!

On Fri, May 20, 2022 at 9:51 AM Alexa Guidry

<alexaguidry@icloud.com> wrote:
Can u like send me a sample of one? I usually do all ur stuff
in a gym never at home I only have 20 lb dumbells at home
lol

On May 20, 2022, at 9:06 AM, Jorry Randall

<jorry@jorryfitt.com> wrote:

hey!!! its totally gym work!! its what i do !! i think you

would love it!!

On Thu, May 19, 2022 at 12:03 PM Alexa Guidry

<alexaguidry@icloud.com> wrote:
Ok girl I’m doing upper body and idk what it is but like my
bras and stuff are getting too tight and when I go to Pilates
I used double the springs than other girls meaning double
the resistance so I hateeee skipping upper body day by my
core loves it but why is my upper body getting so big but
not the legs? Lol

It makes me wanna skip upper body day only do my

clothes will fit smh… bad mindset but true any suggestions
I find when I do more variety of moves I see better results
and less bulk than when I do a lot of isolated work and it
could be lat pulls too I do that a good bit but I was
wondering what the workouts look like from your
progressive overload thing you had mentioned to me on
the phone previously…

On May 10, 2022, at 11:32 PM, Jorry Randall

<jorry@jorryfitt.com> wrote:

AMRAP 30 min
- buy in: 10 man makers, 50 Burpees
- remaining time: 300 meter run
- 30 air squats
- 15 push press
- Buy out: 10 man makers, 50 burpees

5 ROUNDS FOR TIME

- 10 wall walks
- 100 DU
- 50 overhead walking lunges

AMRAP 30 mins
- 15 double arm DB power snatch
- 16 DB thrusters
- 17 push press
- 18 handstand shoulder taps

On Tue, May 10, 2022 at 5:43 PM Alexa Guidry

<alexaguidry@icloud.com> wrote:
Oh those are good I never thought of that !!! Ok
and did u send me like any quick cardio burn out finishers
at all?

On May 10, 2022, at 5:29 PM, Jorry Randall

<jorry@jorryfitt.com> wrote:
Hey I feel ya it's for sure a process but we are all trying
to get better, we got this!! A good alternative to hip
thrusts if you are struggling with those is cable kick
backs!!

On Mon, May 9, 2022 at 11:22 PM Alexa Guidry

<alexaguidry@icloud.com> wrote:
Oh gosh ok wait week 5 looks like lower reps than week
6? I didn’t even realize that yikes lol also I can never
get set up right for the hip thrusters is there any
alternative to those that u recommend?

On May 9, 2022, at 7:58 PM, Alexa Guidry

<alexaguidry@icloud.com> wrote:

Ah okay so I can call u on my way home in like 35ish

mins if that is too late I can 100-% talk to you in the
morning time too I’m sorry sometimes I am all over the
place with work

On May 9, 2022, at 7:48 PM, Jorry Randall

<jorry@jorryfitt.com> wrote:

Hey! I am mountain time!!

On Mon, May 9, 2022 at 6:43 PM Alexa Guidry

<alexaguidry@icloud.com> wrote:
Ok Idk what ur schedule is today but is there any way
we can talk at 830… ima be driving home which is like
a 25 min drive for me would that work? Are you in
central time ? I can’t keep up I just wanna get this
settled lol

On May 9, 2022, at 5:23 PM, Alexa Guidry

<alexaguidry@me.com> wrote:

Ah so we repeat finding that max load!?? Oh gosh

On May 9, 2022, at 5:22 PM, Jorry Randall

<jorry@jorryfitt.com> wrote:

Oh my gosh am I lost? What is going on with me! I

must’ve sent you the wrong week but I do have two
or three weeks that repeat! So maybe you’re on the
week that repeats!!!

On Mon, May 9, 2022 at 2:54 PM Alexa Guidry

<alexaguidry@me.com> wrote:
Hey girl this is the same workouts from last week I
am on week 7!

On May 9, 2022, at 1:40 PM, Jorry Randall

<jorry@jorryfitt.com> wrote:

Accessory plus strength!!

We have been building for 5 weeks! Now it's time to find
1RM! good luck, lift heavy, track weight, and let me know
how it goes!
( if you dont feel comfortable doing 1RM stay at the high
reps. don't work down)
( BB= barbell. If you are working out from home you can
make these lifts work with heavy dumbbells)

Week 6 day 1 Week 6 day 2 Week 6 day 3 Week 6 day 4 Week 6 day 5

STRENGTH: STRENGTH: Recovery day! STRENGTH: STRENGTH:

Your choice of
- back squat - Strict BB yoga or 1 hour - bench press - BB sumo
(build to 1RM) shoulder press: cardio! build to 1RM deadlift.
8,8,6,4,2,1 8,8,6,6,4,2,1 10,8,6,4,2,1,1 build to 1RM.
track the weight build in weight ACCESSORIES 12,8,6,4,2,1
you hit! every time reps : 10 rounds 3 rounds DELOAD
drop. find 1RM FOR TIME - 1a max pull - drop to 50% of
-DELOAD DELOAD ups 1RM perform
drop bar to 50% - drop to 50% of - 20 pushup to -1b 10 BB bent max reps until
of 1RM perform 1RM weight and over rows failure
max back squat perform max deadlift
until failure - 20 squat
reps until failure. 4 rounds 4 rounds
cleans - 2a. - 1a: 20 hack
4 rounds 3 rounds - 20 front rack 12 DB chest fly squat
- 1a. - 12-15 reps 2:2:2 3:1:1
lunges
10-12 reps Heel TRX Y rows -2b db chest 1b:. 12-15
elevated front - superset - -20 jack to press bulgarian split
rack DB squats. - 20 weighted tuck jump 4:3:1 squats ( each
- superset - push ups. - 20 spider leg)
- 1b. 30 reps (weight on back) man pushups
tempoDB ABS: ACCESSORIES 3 rounds
deadlift. ACCESSORIES 5 Rounds: : 2a 10-15
3:2:2 : - 40 second 2 Rounds: Dumbbell sumo
3 rounds: hollow hold - Straight bar squat. ( heavy
- 40 toe touches curl - 125lbs)
ACCESSORIES - 1. 20 :rest 30 sec - 15 heavy -
: bodyweight between sets drop 30% into - 2b: 20 reps BB
bench dips 10 half reps or DB hip
1. 4x12 ( Each - 2. 12 bench from bottom. thrusts
Leg) dips with plate - 12 heavy -
drop 30% into
-box step up on lap
to reverse - 3. 10 bench 10 half reps
lunge dips add more from bottom. ACCESSORIES
-superset weight - 10 heavy - :
- 4. 10 bench drop 30% into 3 Rounds:
4x20
dips as heavy 10 half reps
-box jumps as possible from bottom.
- 10 BB reverse
straight into
lunges to step
2. Front Squat drop 30% 10 3 sets: up each leg.
3x 20+15+10 reps, drop 30% 5 heavy (85lbs)
reps till fail. weighted bench
triple drop set
dips with 3 sec
( drop weight - 12 Medicine
(In between negative -
each set) ball hamstring
each set straight into max
curls 5 sec hold
-superset perform 30 body weight
at the curl.
Jump Squat banded tricep dips.
3x30 push downs)
- 10 each leg
DB box step ups
with squat on
box

ABS:
3 Rounds:
- 20 knee tucks
- 30 bicycles
- 40 strict toes
to bar or toes to
heaven