BUILDING THE MONOLITH - WEEK 2 - DAY 3
DEADLIFT (ss: Curls, Hanging Leg Raises - 100)
365x5
385x5
385x5
385x5
BENCH PRESS (ss: DB Rows - 100)
225x5
225x5
225x5
225x5
225x5
CONDITION
Jump Rope - 200 skips
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BUILDING THE MONOLITH - WEEK 2 - DAY 4 - CONDITION
150 burpees
Worked out with a friend who said “Lets just do like 150-200 burpees to condition today”. Worst idea ever lol.
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That sounds terrible!
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It was the worst! My legs, arms, and lungs are still tired hours later haha! But I think burpees will be my go to conditioning tool during the winter time. Whoever thinks you need a ton of space to get in great shape isn’t creative enough haha!
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BUILDING THE MONOLITH - WEEK 2 - DAY 5
BACK SQUAT (ss: Band Pull Aparts, Ab Wheel - 100)
135x10
225x8
275x5
315x3
335x5
365x5
385x5
245x20
OH Press (ss: Weighted Chin-Ups - 7x5 +45)
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
TRAP BAR SHRUGS
315x100 (over 4 sets)
WORKOUT TIME: 55 minutes
NOTES: Wife and I taking a weekend trip so had to get after it today. I know how my lifelong friends are about to make me drink tomorrow night like crazy. Nothing like a Manhattan with protein as a post workout drink! 
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BUILDING THE MONOLITH - WEEK 3 - DAY 1
BACK SQUAT (ss: Band Pulls, Ab Wheel - 100)
355x5
355x5
355x5
355x5
355x5
OH PRESS (ss: Chin-Ups - 5x10)
135x5
155x5
165x5
175x3
135x12
BB Row (ss: Dips - 100)
225x10
225x10
225x10
225x10
225x10
225x7
WORKOUT TIME: 80 minutes
NOTES: Bad weekend, glad it got done! Too much drinking!
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That’s something to go in and to a workout like that after a heavy weekend 
nice job
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Great effort after a big weekend.
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BUILDING THE MONOLITH - WEEK 3 - DAY 2 - CONDITION
1 Mile Run - didn’t time it or anything. Pretty beat up from the weekend and yesterday, so just got the mile in.
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BUILDING THE MONOLITH - WEEK 3 - DAY 3
DEADLIFT (ss: Curls, Hanging Leg Raises - 100)
385x5
405x5
425x5 (PR!)
425x5 (PR!)
425x5 (PR!)
BENCH PRESS (ss: DB Rows - 100)
245x5
245x5
245x5
245x5
245x5
No time for conditioning. Good solid hard workout. Never have gone above 405 in deadlifts (just always capped it at 405). Bench was flying. Felt really strong today. I think all the Jamaican jerk chicken meals from the food trucks is starting to kick in lol.
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Those week 3 and 6 deadlift workouts are always a major victory. Good stuff dude.
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Great PR’s mate
Looking forward to the writeup
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you just keep getting stronger and stronger
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Nice work man!
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BUILDING THE MONOLITH - WEEK 3 - DAY 5
BACK SQUAT (ss: Band Pull Aparts, Ab Wheel - 100)
135x10
225x8
275x5
315x3
335x5
365x5
385x5
405x5
245x20
OH Press (ss: Weighted Chin-Ups - 5x5 +65)
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
TRAP BAR SHRUGS
315 x 100 (5 sets)
Thanks guys just been putting in work. I’ve been EATING like an animal. I can’t do 12 eggs a day and all that so I’ve just been continually eating. Doesn’t even matter what it is. That’s really been helping out with this program. I basically eat 2 more meals per day than I usually do. I go to bed feeling strong, it’s kinda weird.
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Well done mate, that’s a lot of work man.
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BUILDING THE MONOLITH - WEEK 4 - DAY 1
BACK SQUAT (ss: Band Pulls, Ab Wheel - 100)
355x5
355x5
355x5
355x5
355x5
OH PRESS (ss: Chin-Ups - 5x10)
155x5
165x5
175x5 (rep PR!!! BW press basically)!!!
155x8
BB Row (ss: Dips - 100)
225x10
225x10
225x10
225x10
225x10
225x10
WORKOUT TIME: 63 minutes
NOTES: FUCK YEAH!!! BW PRESS @ 5 reps!!! that last 2 were grinders lol. But I’ll be honest I’ve been feeling super beat up lately. I don’t think I’m eating nearly as much as I need to for this program. In 3 weeks I’ve gained literally 1 lb. I’ll actually get this adjusted this week and make it a point to eat more. But my shoulders, back, thighs and triceps look much thicker and denser now (according to the wife). BTM has been so much fun. Today was the first day I got some compliments at the office from people. One guy was like “Damn son, looking jacked!” lol. I also found out that my great great grandfather was a really good athlete. National boxer and wrestler in Nepal. Now that explains where I get my strength and athleticism from. My grandpa and dad were more into politics and education so explains why they never displayed that. I guess genetics do play a big part in strength and sports lol.
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The diet is where the majority of the program rests in all honesty. My whole life revolved around cooking and eating food when I wasn’t training. I know you’re big on large meals and fasting, but these next 3 weeks may need a more consistent nutritionally effort.
Great work on the press dude.
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Thanks man! Yeah man I think the 2 large meals with 1 smaller meal approach is definitely not enough for this program. Based on my hectic schedule I think I just have to constantly eat throughout the day. Maybe time to bring back the pb&j sandwiches again so that way I have something calorie dense on the go and it’s easy to put down. I am more of a high carb/moderate protein/moderate fat type of guy because my body responds best to that so I’ll have to mess around with this. I forget, but how much weight did you gain in the 6 weeks? I wonder what most have run this program end up gaining.
I ended up at about 4.5lbs when it was done. Was right around .8lbs a week gained. Was eating 8-12 eggs and 2-2.5lbs of meat with very few carbs.
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