October 2018 Workout Plan - Simple and Boring

Squat Day

Dumbbell Squat or Leg Press              20x3-10

Goblet Squat                                        5x10

Advanced Sumo Squat                        5x10

Single Leg Squat or Leg Extension     Failure

Calf Work                                            Failure

Bench Day

            Incline Press                10x10

            Single Arm Floor         10x5

            Pullover                       3x10

            Flyes                            3x30

Deadlift Day

            Deadlift                                   30x1

            Pull-up                                     3x10

            Straight Arm Pulldown           3x30

            Calf Work                                Failure

Overhead Press Day

            Overhead Press           10x10

            Reverse Flyes              20x3

            Face Pull                      3x10

Do 12 - 20 minutes Steady State after workouts
Finishers

Dumbbell Squat Cleans

Kettlebell Dead Cleans

Kettlebell Clean and Press

Skip Rope

Burpees

Jumping Jacks

Testosterone Therapy - Royal Men's Medical Center
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt

— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017

Joint-Friendly Jumping Exercise https://t.co/zvcEpGhJzX

— #HelpYouGetGAINS (@helpYOUgetGAINS) July 29, 2018

Pushups on your toes imitate benchpress with 60-70% body weight, pushups on your knees imitate benchpress with 40-50% body weight. Apart from that, activation of muscles in both exercises is identical. #helpyougetgainshttps://t.co/wK903djMTP … https://t.co/ulZWV0334g …

— #HelpYouGetGAINS (@helpYOUgetGAINS) August 4, 2018

Testosterone Therapy - Royal Men's Medical Center
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt

— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017

RT @DrEades Low-carb diet burns more excess liver fat than low-calorie diet. Press: http://t.co/H4GVvm9evs Science: http://t.co/zrKGbsfjq2
— #HelpYouGetGAINS (@whey2muscle) January 1, 2015

Even a modest restriction of carbs reduces abdominal fat, intramuscular fat and increases insulin sensitivity http://t.co/td0VjjqKBJ
— Michael Eades, M.D. (@DrEades) December 17, 2014

When you lose excess body fat, where does it go? Press: http://t.co/lSSg3tAXFy Science: http://t.co/QHmgrVzs3T
— Michael Eades, M.D. (@DrEades) December 19, 2014

Ketogenic diets as an adjuvant cancer therapy: History and potential mechanism. Nice full text article. http://t.co/8jNnR6DYqt
— Michael Eades, M.D. (@DrEades) December 31, 2014

Tabitha's Butt And Leg Blaster Workout - https://t.co/yNqDnMnXmI pic.twitter.com/zk431M4VWO
— Beast Sports (@BeastSports) December 19, 2014

The 11 most destructive nutrition lies ever told http://t.co/iT75LJVnAp
— Tim Noakes (@ProfTimNoakes) December 20, 2014

Yup, “Ancient Sea Salt” would be a scientifically accurate branding for ordinary table salt.

— Neil deGrasse Tyson (@neiltyson) August 16, 2015