Happy Sunday Fam!

Alright so I just realized this after finishing this newsletter: I took everyone off of the monthly sub that were paying $4.99 so they wouldn’t get hit with a payment for next month without realizing it would throw all of you into the unpaid sub group so now I cant send this out to just the paying subs… SO - everyone is getting the last weekly workout before I make the full transition over to my app. So here it is:

As you may already know, this is the last weekly program you’ll receive through this platform. Whether you’ve followed since week one or just recently hopped on, I just wanted to say I appreciate you rolling with me. I would love to have you make the jump to TrainHeroic with the team.

Here’s the link (read up on the info) there’s a lot more involved: https://marketplace.trainheroic.com/workout-plan/team/prime-physique?attrib=587138-email

If you’re interested in that I would love to have you - if not, thank you so much for the early on support in my journey and I wish you the best in yours!

Since this is going out to everyone, here’s how this works: I workout for aesthetics (build muscle slowly while burning fat). I focus heavily on progressive overload - progressive overload is increasing the weight set by set within each workout, then aiming to lift heavier over time as your strength improves. It’s a steady, structured way to push your limits and force muscle growth week after week or month after month. This is why the app will be so useful: You get to log everything and track your progress. Compare what you’re doing now vs what you were doing a month ago kinda thing.

Now that you’re up to speed on what I focus on - here’s the program:

Wednesday’s workout is walked through step by step in my latest upload on my YouTube if you’re interested: https://www.youtube.com/watch?v=F2z6zUFrEw8&t=592s

Food for the week!

The most important part - food! Definitely proud to say my diet was 100% strict this week. It’s funny how when you keep your diet and workouts strict, that you gain more confidence. When you live a clean life, any little adjustments to your routine, diet, work, etc… you can more clearly feel. There’s not much changing from day to day, so you can notice a difference with any little tweak you make or anything new you eat - you know it’s from what you just ate. Same goes for working out, when I slack just a bit - I can feel it mentally. But, when I’m on that 100% no excuses shit? I can feel my mental strengthen. It’s real whether people want to believe it or not. Some people like to say that type of thing is corny. Real talk: those people haven’t worked on themselves before because it’s absolutely a thing.

Anyway - protein is still at 225g! I feel good about this spot - for me, most of the changes I see will be in the mirror and won’t show much on the scale because I’m already lean. If you’re overweight - the scale is a great spot to track your progress. But, I feel good about what I’m looking at in the mirror after the change. From 250g to 225g - that’s 100 cals, so overtime it’ll make a difference and I’ll always be open to tweaking them again in the future.

Again, thank you everyone so much for supporting me early on - I’m honored that you trusted me to structure you workouts for the past while. So far, a few of you guys made that transition to the app and I’m so excited and grateful to have you on the team! Use the team chat room or personally message me on the app if you have any questions I’m happy to help.

Whether or not you decide to join - Thank you so much for the early on support. You a real one ♥

You’ll still hear from me from time to time on this platform, but until then take care of yourselves and I wish you the best of luck on your fitness journeys!

Best,

Adam