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Strength Compass Journeyman Program
The Strength Compass Journeyman Program
Welcome To The Program
From Senshusei To Strength Compass
*** What We Just Learnt
Mentally Setting Yourself Up For Success
Own Your Nutrition & Activity
Quality Expectations Lead To Quality Actions
The Elephant In The Room - Genetics
*** What We Just Learnt
Nutrition - What To Eat
Make A Mental Blueprint
Foundational Health Choices
Select Whole Foods
Match Your Individual Biological Response
Identify Your Super Foods
Diet Fads
*** What We Just Learnt
Nutrition - How Much To Eat
How To Lose Fat & Retain Muscle Mass
Defining Calories & Macronutrients
Proteins, Carbs & Fats
Cutting & Bulking
*** What We Just Learnt
Nutrition - When To Eat
Intermittent Fasting
Intermittent Fasting - The Real Why
*** What We Just Learnt
Nutrition - Putting It All Together
Food Sources - Proteins, Fats & Carbs
Vitamin Supplements
The Nutrition Program
Sample Meal Plan
Measurements To Track Progress
Calculating Body Fat Percentage
Strength Training - Activity Selection
Make A Mental Blueprint
What Makes A Great Physique
Body Recomposition Strategy
Stress, Recovery, Adaptation Cycle
Strength Training Circles
Identifying The Right Activities
*** What We Just Learnt
Strength Training - Putting It All Together
The Key Lifts
Barbell Warmup Sets
Program Selection
The Strength Program
Adding Cardio
Tracking Progress
Strength Training - Additional Info
Daily Warm Up Routine
Notable Stretches
Supplements
Stress
Sleep
Hydration
Calluses
Injury Setbacks
What To Read/Who To Follow
Book Recommendations
Social Media Recommendations
Website Recommendations
Exercise Video Database
Ab Wheel Rollout
Bench Press
Cleans
Crunches
Deadlifts
Face Pulls
Glute Exercises (Banded)
Hanging Leg Raises
Hip Thrusts
Incline Bench Press
Kettlebell Halo
Kettlebell Swing
Kettlebell Snatch
Kettlebell Turkish Get Up
Lateral Raises
Lat Pulldowns
Neck Curls & Raises
Overhead Plate Raises
Overhead Press
Planks
Pull-Throughs
Rows
Shrugs
Squats
Tricep Pushdowns
Weighted Chest Dips
Weighted Chin Ups
Proteins, Carbs & Fats
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