Pro Tips

The 60 Day Revolution Blog: Introduction

Check out how M&F Editor Mark Barroso and training partner Jared Zuckerman, C.P.T. are tackling the 60 Day Revolution.

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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 4: Conditioning
Rowing Machine
Rounds: 5
Distance: 500 meters
Rest: 2 minutes

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

WEEK 2: DAY 4: Conditioning
Outdoor Sprints
Rounds: 5
Rest: 2 minutes

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.

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