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TRANSCRIPT
You Don’t Need
A Personal Trainer
by Skylar Domine
Preview
Editor & Publisher // John Quarnstrom
Illustrator // Molly McCraw Cover Artist // Jaheed Hussain
For inquiries, e-mail: [email protected]
For additional resources, visit:
www.skylardomine.com /resources
LEGAL DISCLAIMER
This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the author
or editor, except for the use of brief quotations in a book review.
The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat
any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. The publisher and author are not responsible for any specific health or allergy needs
that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book. Neither the author nor the publisher shall be held liable
or responsible to any person or entity with respect to any loss or incidental or consequential damages caused, or alleged to have been caused, directly or indirectly, by the information or
programs contained herein.
Copyright © 2017 - SKYDOM BOOKS, LLC ALL RIGHTS RESERVED
- ABOUT THE AUTHOR - Small Town Roots
My life started on the quiet farmlands of Loyal, Wisconsin … population 1,200.
Both my family and the community were a blessing, as they pushed me towards a life
of hard-work, passion, and integrity. My father was a naturally dedicated person who
worked day-in and day-out to grow his business; my own drive in life comes primarily
from him. My mother had a huge heart, and always put food on the table, made sure
the house was spotless, and always taught me to do the right thing, no matter what.
They worked hard to give me a great childhood, and I have an incredible amount of
appreciation for both of them.
Near Death Experience
Throughout my childhood and teenage years, basketball, football, and wrestling
were my main activities for putting on muscle. Unfortunately, I had a terrible car
accident at the age of 17, which took me an entire year to recover from. My left lung was
punctured and collapsed, three ribs were broken, and my right scapula was completely
shattered. For two weeks I was in a coma. The doctors had to work quickly to prevent
my lungs from filling up with fluids and stuck multiple drain tubes into my side.
Above and Beyond the Call of Duty
One year later, after making a full recovery, I immediately joined the Marine
Corps. There was some skepticism on their part, but I was dead set on joining and
wouldn’t take no for an answer ( and had no interest in taking over my father's
business, or going to college ). My mission was simple: Join the most prestigious military
branch and perform my duties to the best of my abilities. For four consecutive years, I
excelled at their Physical and Combat Fitness Tests, leading to multiple promotions and
awards such as Marine of The Quarter. I was meritoriously promoted to E-4 Corporal,
which is a Non Commissioned Officer for those of you not military savvy.
This also involved achieving “Expert” in every rifle qualification exam that is
taken regularly. Soon after, I was combat meritoriously promoted to E-5 Sergeant.
Despite progressing through the ranks quickly, my time in the military was taking its
toll on my family back home. My mother worried so much about me, her hair started to
fall out from the stress ( and she was only in her 40’s ). Other family members saw my
friends coming home with missing limbs, emotional trauma, or draped with an
American flag. After four years, I decided to head home to go to school, and try being a
civilian in the inactive reserves.
Dealing with PTSD
Returning to civilian life after serving in the Marine Corps is a struggle for
millions of soldiers. After returning to Wisconsin, I soon developed my own problems.
Flashbacks, cold sweats in the middle of the night, and a persistent combination of
anxiety and stress was turning my life into a living hell. PTSD led me down a dark road.
Alcoholism and depression hit hard, and it spiraled out of control, leading to a DUI. At
that point, I felt like a complete failure to my family, my friends, and even myself.
Soon after, I seeked help with the VA and began straightening out my life.
Sobriety and Fitness
After becoming sober, I needed to stay busy. My typical week: Study for 40 hours
at the University of Milwaukee for Business Management, bounce at different bars for
30 hours, and train clients for another 20 hours, all while managing a gym. Long weeks
and countless hours in the gym kept me sane throughout the first months of sobriety.
Entrepreneurship
A friend of mine, Jon Boles, was interested in starting an apparel company, and
having studied Business Management, I had the knowledge to help. We began talking,
and eventually launched Modus Apparel ( www.modusapparel.com ). We had some huge
success at the start, and decided to expand by moving the business to Arizona. Shortly
after, I met a man named Jay Dang, and have been working with him to run an online
and in-person training platform called 5 Star Fitness ( www.5starfitnessonline.com ).
- INTRODUCTION -
You Don’t Need A Personal Trainer is my attempt to condense eight years of
personal training knowledge into a simple and easy-to-read guide. You’ll have access to
an entire training program, with twelve weeks of exercise routines as well as three
meal plans that are slightly different based on your training goals.
Whether you’re a complete beginner, or a seasoned lifter, I guarantee you will
learn something new along the way. I’ll guide you through the entire training process,
from start to finish, teaching you why we do the things we do to grow your muscles to
new heights . Everything in this book is what I teach my own clients over multiple
months of training. With a book, you can quickly absorb this knowledge and start
practicing it right away. For those that are serious about their health and physique,
this book is going to give you a huge push in the right direction.
There may be blood , sweat , and tears , but the massive boost to your pride,
self-respect, and most importantly - your physique - after pushing yourself through the
entire twelve weeks of training is entirely worth it, I promise.
CHAPTER ONE // GOALS 1.1 - Your Vision, Your Future . . . . . . . . . . . . . . . . . . . . . . . . Page 9 1.2 - Maintaining Accountability . . . . . . . . . . . . . . . . . . . . Page 12 1.3 - Common Misconceptions . . . . . . . . . . . . . . . . . . . . . . . Page 15 1.4 - The First Steps to Glory . . . . . . . . . . . . . . . . . . . . . . . . . Page 17
CHAPTER TWO // FUNDAMENTALS OF LIFTING 2.1 - Dynamic Warm-Ups . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 20 2.2 - The Importance of Form . . . . . . . . . . . . . . . . . . . . . . . . Page 23 2.3 - The Compound Effect . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 27 2.4 - Proper Rest, Proper Weight . . . . . . . . . . . . . . . . . . . . . Page 28
CHAPTER THREE // EXERCISE ROUTINES 3.1 - Key Concepts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 32 3.2 - Phase One, 6 Weeks: Exercise Routines . . . . . . . . . Page 33 3.3 - Phase Two, 6 Weeks: Exercise Routines . . . . . . . . . Page 49
CHAPTER FOUR // NUTRITION 4.1 - The Average American Diet . . . . . . . . . . . . . . . . . . . . . Page 63 4.2 - Grocery Stores vs. Restaurants . . . . . . . . . . . . . . . . . Page 69 4.3 - The Mathematics of Meal Prep . . . . . . . . . . . . . . . . . Page 71 4.4 - Vitamins and Supplements . . . . . . . . . . . . . . . . . . . . . Page 74
CHAPTER FIVE // MEAL PLANS 5.1 - TDEE and Macronutrients . . . . . . . . . . . . . . . . . . . . . . Page 76 5.2 - Meal Plans: Males . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 80 5.3 - Meal Plans: Females . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 84 5.3 - How To Tailor a Meal Plan . . . . . . . . . . . . . . . . . . . . . . Page 88 A - Final Thoughts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 92
CHAPTER ONE // GOALS
“People with goals succeed , because
they know where they’re going.”
- Earl Nightingale
1.1 // Your Vision, Your Future
Have you taken the time yet to think about why you’re about to start
this training program? Perhaps you have a particular reason, or a goal.
What are your personal goals ... your vision of the future?
Maybe you want to lose a few pounds, or lower your blood -sugar.
Maybe you want to improve your endurance for a marathon, or strength
for another sport. Whatever your goal is, try to think deeply about it. This
is going to help you find a reason to push yourself each and every day over
the next three months!
CHAPTER TWO // FUNDAMENTALS OF LIFTING
“It is a shame for a man to grow old without
seeing the beauty and strength of which his
body is capable.”
- Socrates
When training with this book, and incorporating new methods into
your exercise routines, I want you to erase all previous habits, training
methods, and dieting plans. Come at this book with a new perspective.
If you “think” you already have the answers and for-sure path to hitting
your goals, you wouldn’t be reading this in the first place, right?
2.1 // Dynamic Warm-Ups
Before every workout, I want you to perform a dynamic warm-up.
There is no reason to injure yourself during a workout, especially since our
goal is to improve ourselves, not injure our bodies. I like to use the “rubber
band” analogy when explaining to my clients the importance of dynamic
warm-ups.
Imagine leaving a rubber band in the freezer overnight, taking it out,
and then trying to stretch it. You would notice small micro-tears taking
place. As it continues to stretch, the cold rubber band would have limited
elasticity and eventually snap .
Now, picture a rubber band that’s been outside on a warm sunny day .
If you were to pull each end, you’d notice how much further it stretches. It
always returns back to its original length, with no tears or damage done .
In association, the dynamic warm-up improves blood flow throughout the
entire body creating the same type of elasticity with our muscles and
tendons as the rubber band, which in turn reduces the likelihood of injury.
I can’t stress this enough - do the dynamic warm-up before every workout !
Dynamic Warm-Up Routine
Order Movement Sets x Reps
1 st High Knee → Lunge + Torso Twist 1 x 10
2 nd Lateral Lunge 1 x 10
3 rd Lunge → Elbow to Instep 1 x 10
4 th High Knees 10 Yards
5 th Butt Kicks 10 Yards
6 th Straight Leg → Hamstring Stretch 1 x 10
7 th Caterpillars 5 x 5
A video of this routine is also available at www.skylardomine.com .
General Overview of Phase One & Two
Day of the Week Training Session
Monday Legs A
Tuesday Chests, Triceps, and Abs
Wednesday Full-Body Conditioning A
Thursday Back and Biceps
Friday Legs B
Saturday Full-Body Conditioning B
Sunday --- Rest Day ---
Dynamic Warm-Up Routine
Order Movement Sets x Reps
1 st High Knee → Lunge + Torso Twist 1 x 10
2 nd Lateral Lunge 1 x 10
3 rd Lunge → Elbow to Instep 1 x 10
4 th High Knees 10 Yards
5 th Butt Kicks 10 Yards
6 th Straight Leg → Hamstring Stretch 1 x 10
7 th Caterpillars 5 x 5
Legs A // Phase 1, Day 1
Movement Sets x Reps Notes
Superman 3 x 8 Lay flat on your stomach. Hands and feet straight out.
Simultaneously lift hands and feet off the ground as high as possible. Hold for 2 seconds, release.
DB Goblet Squats 4 x 8 Wide stance, chest up. Pressure on heels, knees behind the toes.
Prone Hamstring Curl
(2-sec negative)
4 x 15 Purposefully squeeze your hamstrings while pulling heels to butt.
Slowly release the weight, controlling it all the way, for roughly 2 seconds.
Narrow Stance Leg Press
5 x 12 Feet close together, almost touching. Knees don’t go past toes.
Lower back stays tight on the pad.
DB Walking Lunge 4 x 20 Superset - 4 Rounds
Mountain Climbers
4 x 20 Bring knee to outside elbow on each rep. Keep both feet flat on the ground when your
elbow touches your knee. Jump over to the other side.
Repeat x20, each side.
Legs A // Continued …
Movement Sets x Reps Notes
Hip Adductor
4 x 15 Superset - 4 Rounds
Two seconds in, two seconds out. Smooth and controlled.
Hip Abductor 4 x 15 Same as above.
Split Jump Complex
5 x 10 Start in a lunge position, by taking a giant step forward with your left leg.
Jump up, and land in the opposite lunge position, with your right leg forward.
Repeat 10x each side, totaling 20 jumps.
Double Pump Goblet Squats
3 x 15 Similar to a DB Goblet Squat, but ... … at the bottom, perform a partial rep, coming half-way up, then back down,
then completely up. That’s one rep. Hench the term “Double Pump”.
Back and Biceps // Phase 2, Day 4
Movement Sets x Reps Notes
Wide Grip Lat Pulldown
4 x 10 Superset - 4 Rounds
Pull bar down to upper chest. Shut off biceps.
Mind to Muscle - Think about pulling elbows to the ground, engaging back.
Medium Underhand Grip
Lat Pulldown
4 x 10 Pull bar down to upper chest. Shut off biceps.
Reverse Fly Machine
3 x 15 Squeeze rear delts when arms are extended directly out at side.
Smooth and controlled on way in.
Chest Supported High Row Machine
3 x 12 Shut off biceps, lead with elbows. Squeeze back at the top of movement.
Bentover BB Row Underhand
3 x 12 Back flat (like a table). Rear delts engaged. Lead with elbows.
Squeeze back at the top of movement.
DB Hammer Curl 4 x 12 Maintain a tight core.
Back and Biceps // Continued …
Movement Sets x Reps Notes
EZ Bar Bicep Curl Close Grip
3 x 10 Superset - 3 Rounds
Full range of motion. Arms extended straight at bottom.
Tight core.
EZ Bar Reverse Curl Wide Grip
3 x 10 Wide grip. Thumbs on top of bar, not wrapped around.
Elbows tight against body. Full range of motion.
Seated Cable Row 3 x 15 Bring to belly button, while keeping your chest up. Lead with elbows.
Negative Pull-ups 6 - 8 Seconds
3 x 6 Use a bench to get to top of pull-up, with your chin over the bar.
Control bodyweight on the way down, six to eight seconds.
Bicep Curls 21’s 2 Rounds Seven bottom half. Seven top half.
Seven full-range. Tight-core.