Exercise Specialist Bryan gives a rundown of his fitness routine and uses his Whoop to track training intensity, recovery, and overall progress. Each day of the week starts with his workout scheme and is followed by an overview of his day.*
*Disclaimer: This workout log is not intended to serve as advice. Goals, individual experience, training age, chronological age, and medical history vary between individuals. Consult with your doctor, followed by an Exercise Specialist prior to exercise.
Goal
I aim to consistently engage in a well-rounded exercise routine. My focus is on improving mobility, strength, and overall health in order to increase my longevity. Specifically, I plan to incorporate exercises that challenge my flexibility and range of motion, as well as strength training to build muscle and improve bone density. By committing to this goal, I hope to not only feel more energized and strong on a daily basis, but also improve my chances of living a long and healthy life.
Why I use the Whoop
For me, it all started with getting a wearable device that tracks these metrics. At first, I was skeptical about how much these measurements could really impact my workouts, but I quickly learned that they can make a huge difference in terms of training intensity, recovery, and overall progress.
First and foremost, sleep is critical for anyone who wants to see real results from their workouts. I used to think that sleep was just a matter of feeling rested or tired, but now I understand that it’s so much more than that. Getting enough quality sleep each night is essential for muscle recovery, hormone production, and overall health. When I prioritize my sleep, I notice that I have more energy during my workouts, I’m less prone to injury, and I’m able to push myself harder than when I’m sleep-deprived.
Here is a summary of my Whoop sleep data over the last month:
I’ve noticed sleep disturbances on days when I eat after 7 pm.
Similarly, tracking my HRV and RPE (see below for definitions) has helped me fine-tune my workouts and achieve better results. By monitoring my HRV over time, I’m able to adjust my training intensity and make sure that I’m not overtraining or undertraining. And by using RPE to gauge my effort during workouts, I can make sure that I’m working at the appropriate level of intensity to challenge my muscles and improve my fitness. These metrics help me stay accountable and motivated. They’ve helped me achieve better results in terms of muscle growth, strength, and endurance.
Here is a sample of my Whoop data from the last month:
HRV
HRV refers to the variation in time between each heartbeat, and it’s been shown to be an indicator of the body’s stress levels and ability to recover from physical activity. A higher HRV is typically associated with better health outcomes, as it suggests the body is better able to adapt to stress and recover more quickly from workouts.
RPE
RPE stands for “Rate of Perceived Exertion” in the context of fitness. It is a subjective measurement used to assess the intensity of physical activity or exercise. RPE allows individuals to gauge how hard they perceive their effort to be during a workout.
Monday May 1st
Workout Routine: Double Training
10AM
Warm-up: dynamic warm-up — Snatch
Movement prep: (this is the same before every strength routine)
- Mini Glute Activation circuit x 10 yards
- Hip Flexor Stretch
- Band Pull Apart
Strength routine:
- Power Snatch: 1, 2, 2 at 80% RPE
- Power Clean + Push Press : 3 sets x 1 reps at 80% – 90% RPE
- Front Squat: 3 sets x 1 reps at 80-95%
Cooldown: (this is the same after every strength routine)
Stretch and hold 60 seconds for each:
- Hamstrings
- Hip Flexors
- Piriformis
- Calves
- Quadriceps
- Groin
- Chest
- Triceps
3PM
Warm-up: dynamic warm-up — Snatch
Movement prep
Strength routine:
- Snatch 6×1 wave 1: 75%, 77%, 80%, 70%, 80%, 90%
- Clean and Jerk 3×1: 205 lbs
- Back Extension 2 x 10
- Single arm DB Splits Squats rear foot elevated 2 x 8
- Single leg kneeling hamstring curl 2 x 8
- Seated Box jump 2 x 4
Cooldown
I wake up around 6 am to start my day by walking to the front of my door, taking in the fresh air, and stretching just a bit to get the morning rust off. I then drink 16 oz of water to start my day. Afterwards, I head to the gym at 7:30 am and begin with my training plan. First, start my program with a dynamic warm-up with light cardio on the elliptical. After training, I go home, take care of some work projects, stretch every hour, and do a 10 min yoga routine. I prepare my meal at 1 pm, and focus on my training plan for the afternoon. Once I finish, I return home, take care of my responsibilities, and start winding down at 7:30 pm with no devices, listen to soundscapes, and begin with breathing exercises.
Tuesday May 2nd
Rest Day
Wake up at 6:30 am, start the same ritual, walk to the door, and breathe the fresh air, even if it’s raining. That is the one routine I need to do because sometimes I don’t get a chance to go outside. I am a little sore, but not too much. After I eat my breakfast and prep all my meals, I drive off to San Mateo to work from 12 pm to 6 pm. On my drives home, I listen to an Audible book or a podcast about strength training. At home, I stretch for twenty minutes and finish my charting for the day.
Wednesday May 3rd
Workout Routine: E=ep^2
Warm-up: dynamic warm-up — Clean
Movement prep
Strength routine:
- Snatch from deficit 5 x 2 at 70%
- Power clean 3 x 1 at 80%
- Back squat 3 x 3 at 90%
- Dumbbell Single Leg Deadlift 2 x 8
- Wall Balls 2 x 10
- Straight Arm plank to shoulder tap 2 x 60s
- Dead Bug 2 x 60s
Cooldown
Start my day the same as I always do. Based on my Whoop, I have a perfect sleep score which I am excited about since today is a heavier training day. I start at 7:30 am and finish up in an hour. Then I come home to finish work and prepare for my next training session.
Thursday May 4th
Workout Routine: Double Training
AM
Warm-up: dynamic warm-up — Clean
Movement prep
Strength routine:
- Bottom-up snatch 4 x 1
- Jerks from Blocks 3 x 2
- Pause Front squat 3 x 2
Cooldown
PM
Warm-up: dynamic warm-up — Clean
Movement prep
Strength routine:
- Snatch 8×1 at 80%
- Clean 1,2,2 at 75%
- Back Squat at 80%
Cooldown
My sleep score is very low today, but I still walk to the door. I put on some music to get my mind right. My favorite song is “Why Should I Worry” by Billy Joel. I listen to this song because sometimes life can get at us, but dancing it out helps. After dancing around, I felt great and head out to start my day.
Friday May 5th
Workout Routine: E=ep^2
Warm-up: dynamic warm-up — Snatch
Movement prep
Strength routine:
- No Hook No Feet Snatch 5×1
- Clean from blocks 3×2
- Front Squat 3×2 at 80%
- Barbell Rollouts 2×10
- Wide grip pull ups 3×2
- Hammer Curls 2×10
- Side plank 2x45s
Cooldown
I wake up with a great recovery score. Today is very busy with a lot of work and meal planning. I start my day the same as before, and once I finish with all my work, I prepare for today’s training with my favorite meal: rice, kimchi, and egg. Once I get back home, I prepare for Saturday’s workday and finish with some breathing techniques and meditation.
Saturday May 6th
Workout Routine: E=ep^2
Warm-up: dynamic warm-up — Snatch
Movement prep
Strength routine:
- Power Snatch + Hang Snatch 5×1
- Power Clean + push press 4×1
- Back Squat 1×5 at 80%
- Clean pulls 3×3
- Tricep push down 2×12
- Plyo Push up 2×10
Cooldown
Today is an earlier start than my usual Monday-Friday; I wake up at 5:45 am and prepare my meals and coffee. Then, drive about an hour to work and start my day. Once I finish my work, I drive home and move to the gym. After my workout is over, I go to the grocery store and prepare for the week on a Saturday night. I cook, then finish with a relaxing yoga session at home.
Sunday May 7th
Workout Routine: Active Recovery
Incline treadmill at 9% incline at 3 mph for 30 mins and pair with core
Today I review all my data points on my Whoop and focus on what I must do for the next week. I then go to the gym and start my recovery process, and once I get home, just sit down on my couch to relax for the rest of the day.
Conclusion
So, as I wrap up this blog, I encourage you to embark on your own fitness journey. Embrace the challenges, celebrate the victories, and remember that discipline is not about perfection, but rather consistent effort and growth. You deserve to prioritize your well-being and experience the incredible benefits that exercise brings.
Together, let’s lace up our sneakers, face any obstacles head-on, and embrace the joy of movement. With discipline as our guiding force, we’ll unlock a healthier, happier, and more vibrant version of ourselves. Here’s to embracing the power of discipline and transforming our lives one workout at a time.
