My name is Mark Barroso and I’m an Editor with Muscle & Fitness magazine. My first experience with the 60 Day Revolution was when James Grage, advisers Nerijus Bagdonas, Kyle Hunt, Jim Sayih and M&F editors met here at M&F Headquarters. I was excited to meet the people who would help construct the program that I was so eager to begin. A few weeks after the meeting, M&F drafted up the final workout and I was ready to start the Revolution! I go to Dumbbells Health & Fitness in North Bergen, NJ, where Jared Zuckerman is a personal trainer. After showing him the workout plan and saying that we’d get to blog about it, we were off to make some gains.
FOLLOW ALONG
Below, you’ll see which exercises we chose for each training day and how heavy we went represented in pounds. The passive hang and primal squat are done for 30-60 seconds. Not every resistance exercise listed includes the weight, as we were sometimes got caught up in the workout and just keep moving without logging. The sets and reps are done according to the schemes in the workout plan. Stay tuned to M&F since we’ll be posting more blogs as we continue the 60 Day Revolution.
MARK’S PROGRESS
WEEK 1: Day 1: Upper Body Triset 1 1A) Pullup 1B) DB Bench Weight (pounds): 45, 60, 70 1C) Hanging Leg Raise Triset 2 2A) Barbell Bentover Row (Short Barbell) Weight: 50, 70, 90 2B) DB Military Press Weight: 30, 40, 45 2C) Superman Triset 3 3A) Rope Cable Curl Weight: 30, 42.5 50, 57.5 3B) Triceps Dip 3C) Face Pull Weight: 30, 42.5, 50, 57.5
WEEK 1: DAY 2: Lower Body Superset 1 1A) Back Squat Weight: 135, 225, 245 1B) Passive Hang Superset 2 2A) Barbell Back Lunge (Olympic Barbell) Weight: 65, 85, 105 2B) Primal Squat Hip Hinge Single Leg Deadlift Weight: 45, 35, 40
WEEK 1: DAY 3: Full Body Superset 1 1A) Barbell Deadlift Weight: 135, 225, 265 1B) Barbell Push Press Weight: 135, 135, 135 Superset 2 2A) Barbell Lunge Weight: Bar, 65, 85 2B) Lat Pulldown: 90, 100, 120 Finisher A Alternating DB Bench Weight: 40, 50 60 Inverted Row Squat Jump
WEEK 1: Day 4: Conditioning Indoor Sprints: Treadmill 12 sprints at 9.0mph with a 4.0 Incline
WEEK 1: Day 5: Challenge Day I performed the circuit using a 35-pound dumbbell and completed it in 36 minutes.
WEEK 2: DAY: 1 Upper Body Day Triset 1 1A) Chinups 1B) DB Bench 1C) V-Up Triset 2 2A) DB Row 2B) DB Military Press 2C) Superman Triset 3 3A) Barbell Curl 3B) Dip 3C) Face Pull
WEEK 2: DAY 2: Lower Body Superset 1 1A) Front Squat Weight: 135, 165, 195, 225 1B) Passive Hang Superset 2 2A) DB Steup Weight: Bodyweight, 20, 30, 40 2B) Primal Squat 3) Romanian Deadlift WeightL 135, 185, 225
WEEK 2: DAY 3: Full Body Superset 1 1A) Deadlift Weight: 225, 245, 315, 335 1B) Push Press Weight: 135, 135, 135 Superset 2 2A) Barbell Lunge Weight: 65, 75, 85, 95 2B) Pullup Finisher B Completed
WEEK 2: DAY 5: Challenge Day Pullups 15, 13, 6, 6, 6, 6 Total: 46 reps in 7:51 Pushups 30, 21, 20, 19, 11, 18 Total: 119 reps in 8:40 min V-Ups 50 reps in 1 minute, 23 seconds. Description: I did as many pullups as possible in six sets, with 1 minute rest in between. Then, Jared did the same thing. Next, we moved on to pushups and V-Ups.
MARK’S THOUGHTS AND GOALS
After two weeks of the 60 Day Revolution, what stands out to me is the fact that I’ll be deadlifting every week and I love it. I’m excited to hopefully reach a new 1RM in the deadlift and bench press. Jared and I have been working out a few times a week, pushing each other to the limit. What makes this workout program easy to follow is that it doesn’t require any special equipment; it can be done at any gym with a squat rack.
The toughest workout was probably the week 1 challenge day. I used a dumbbell because I performed the workout in my room and by the end of it I was dripping sweat and my shoulders were fatigued. My initial weight before starting the program was about 190 pounds and my goal is to lose at least five pounds of fat while getting stronger every workout.
In terms of nutrition, I either meal prep on the weekends or order already cooked meals from Fit Fuel Prep. I adhered to flexible dieting in Weeks 1-2, allowing myself multiple cheat meals per week. I usually try to drink a gallon of water a day.
The primary goal of Weeks 3-4 will be making my diet a little less flexible meaning I intend to be more strict with cheat meals. I also intend to add an extra conditioning day of some type into the mix, to sweat some extra calories off. I plan to weigh below 190 by Week 4, with increasing numbers over major lifts.
JARED’S PROGESS
WEEK 1: DAY 1: Upper Body Triset 1 1A) Pullup 1B) DB Bench Weight (pounds): 45, 60, 70 1C) Hanging Leg Raise Triset 2 2A) Barbell Bentover Row (Short Barbell) Weight: 50, 70, 90 2B) DB Military Press Weight: 30, 40, 45 2C) Superman Triset 3 3A) Rope Cable Curl Weight: 30, 42.5 50, 57.5 3B) Triceps Dip 3C) Face Pull 30, 42.5, 50, 57.5
WEEK 1: DAY 2: Lower Body Superset 1 1A) Front Squat Weight: 135,145, 250 1B) Passive Hang Superset 2 2A) Barbell Forward Lunge (Olympic Barbell) Weight: 45, 65, 85 2B) Primal Squat Superset 3 3A) DB Deadlift Weight: 45, 50, 50
WEEK 1: DAY 3: Full Body Superset 1 1A) Barbell Deadlift Weight: 135, 145, 175 1B) Barbell Push Press Weight: 65, 85, 105 Superset 2 2A) Barbell Lunge Weight: 45, 45, 45 2B) Pullups Finisher A Rowing Machine: 500m
WEEK 1: DAY 4: Conditioning Outdoor Sprints 5 Rounds Swimming Laps (Extra)
WEEK 1: Day 5: Challenge Day I performed the circuit using a 35-pound kettlebell and completed it in 15:47 minutes.
WEEK 2: DAY 1: Upper Body Triset 1 1A) Chinups 1B) DB Bench 1C) V-Up Triset 2 2A) DB Row 2B) DB Military Press 2C) Superman Triset 3 3A) Barbell Curl 3B) Dip 3C) Face Pull
WEEK 2: DAY 2: Lower Body Superset 1 1A) Back Squat Weight: 185, 185, 185, 185 1B) Passive Hang Superset 2 2A) DB Steup Weight: Bodyweight, 20, 20, 20 2B) Primal Squat Hip Hinge 3) Dumbbell Romanian Deadlift Weight: 10, 20, 30
WEEK 2: DAY 3: Full Body Superset 1 1A) Deadlift Weight: 225, 245, 315, 315 1B) Push Press Weight: Barbell, 135, 135, 135 Superset 2 2A) Barbell Lunge Weight: 65, 75, 85, 95 2B) Pullup Finisher B Completed
DAY 5: Challenge Day Pullups 17, 7, 7, 4, 5, 5 Total: 45 reps in 7:10 Pushups 34, 23, 12, 13, 13, 16 Total: 101 reps in 8:32 min V-Ups 50 reps in 1:23.
JARED’S THOUGHTS AND GOALS
After two weeks of the 60 Day Revolution, what stands out to me is the fact that I am pushing my body and trying tri-sets or supersets every week rather than straight sets like I normally tend to do. I love the fact that Dumbbells Health and Fitness is open 24/7 and has all the equipment necessary to complete the workouts. Having Mark Barroso as a training partner also makes it easier to push and compete with someone else. This workout definitely can be scaled to fit anybody’s needs or goals it is very flexible.
The toughest workout was probably the week 2 full body day. I definitely suffered from lack of form and the amount of volume in the workout was very challenging. I also tend to think that there is a lot of shoulder work being done and I am not used to training my shoulders with such volume.
In terms of nutrition, I try to drink at least 1 gallon to 2 gallons of water a day and eat plenty of protein whether it be from chicken, turkey, or protein shakes.
My primary goals for week 3 and 4 are to try and get my diet under control as well as push myself harder when in comes to increasing the weight during the tri sets. I want to keep my conditioning up and maybe even add in more conditioning days to see more benefits. Mark and I will be incorporating some extra abdominal work to strengthen our cores.
