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I worked my ass off yesterday. I’m glad I did, too, because I’m at a point where I have to lose a pound per day to accomplish my overall goal. That means each and every day has to be nearly perfect, which you can’t really accomplish with guesswork.
It’s a good idea to keep a journal (or a video log) of how you’re feeling and looking each day. By documenting your progress, hurdles, hiccups, and small successes, you’ll be able to look back and see how far you’ve come. Having a record of your 30-day shred will also help you know what to expect and how to improve for the next time you want to get dialed in.
In today’s video, you’ll see me try to eat healthy at a Yankees game. It’s a mission I think I handled successfully. Enjoy the ballgame and today’s arms, abs, and calves workout!
30 Days Out
Watch The Video – 06:24
Success Tip
For me, rest days are a challenge because I like to be active, but they’re a great opportunity to catch up on work so you can get any unfinished projects done. You can also get a lot of cooking done.
Check out healthy cookbooks or recipes on Bodybuilding.com for ways to spice up your food without adding a whole bunch of calories.
It’s also a good call to take a moment on these rest days to reflect on the past couple of weeks and think about the work you have left to do!
Workout Terms
Cluster Set: Perform as many reps as you can in one minute. Rest between reps when necessary.
Pound Per Rep: Perform as many reps as the weight you select. If you select 30 pounds, perform 30 reps per set. If you select 40 pounds, perform 40 reps per set.
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Tabata Abs
![Standing Dual Cable Crunch]()
![Standing Dual Cable Crunch]()
Standing Dual Cable Crunch
8 rounds: 20 seconds max reps, 10 seconds rest![Plank]()
![Plank]()
Plank
8 rounds: 20 seconds max reps, 10 seconds rest![Slalom Twist Jump]()
![Slalom Twist Jump]()
Slalom Twist Jump
8 rounds: 20 seconds max reps, 10 seconds rest-
Triset
![Skullcrusher]()
![Skullcrusher]()
Skullcrusher
3 sets of 10 reps![Standing Barbell Curl]()
![Standing Barbell Curl]()
Standing Barbell Curl
3 sets of 10 reps![Calf Press]()
![Calf Press]()
Calf Press
3 sets of 10 reps-
Triset
![Rope Triceps Push-Down]()
![Rope Triceps Push-Down]()
Rope Triceps Push-Down
3 sets of pound per rep![Rope Hammer Curl]()
![Rope Hammer Curl]()
Rope Hammer Curl
3 sets of pound per rep![Donkey Calf Raises]()
![Donkey Calf Raises]()
Donkey Calf Raises
3 1-minute cluster sets-
Triset
![Reverse-Grip Triceps Push-Down]()
![Reverse-Grip Triceps Push-Down]()
Reverse-Grip Triceps Push-Down
3 sets of pound per rep![Cable Biceps Curl]()
![Cable Biceps Curl]()
Cable Biceps Curl
3 sets of pound per rep![Seated Calf Raise]()
![Seated Calf Raise]()
Seated Calf Raise
3 1-minute cluster sets
Cardio
- Steady-State Cardio: 30 minutes
Steady-State Cardio Options
- Incline treadmill walk
- Stair mill
- Elliptical
- ARC trainer
- Low-intensity jog
- Stationary bike
- Low-intensity row
- Swimming
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