True Blue Aussie Work – Part 3

Week 3 rolls around so quickly! This is the week that requires you to put in the extra effort, this is where you make big improvements and earn next weeks recovery.

Week 3 rolls around so quickly! This is the week that requires you to put in the extra effort, this is where you make big improvements and earn next weeks recovery.

On the menu this week is one of my all-time favourites in Beef Rogan Josh, it doesn’t get much better than Indian cuisine. The second meal is a beautiful Satay Turkey dish.

Feel free to reach out to us at any time via our app, Facebook or our Instagram, we are very responsive and would love to offer any assistance.

On top of your two main meals, we want you to select 1 breakfast (optional) and 1-3 snacks from the snack board to have throughout the day. The idea is to always be satisfied with your food intake, without going over the top and never starving yourself.

We have some really big changes coming out in the next 10 days. A completely re-designed app, with a ton of new features that will help you track your goals, plus add a little flexibility to our plans. You’ll finally have help tailoring your meals to your goals, and accessing our recipe database from past weeks.

Get prepared and lets hit the week.

Your Meals

Breakfast

100-200g of Chobani vanilla yoghurt, 50-100g of frozen raspberries, 10-30g of almonds.

Lunch

[cooked-recipe id="5778"]
(recipe not found or in draft status)

Dinner

[cooked-recipe id="5646"]
(recipe not found or in draft status)

Snacks

2-4 boiled eggs, 1-2 oat/muesli bars, 1 protein shake.

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan 👉

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How to read the program?

  1. Sessions 1-5 should be completed in order across the week.
  2. In column 2, “2A, 2B” represents a superset. A superset involves you completing exercise “A” immediately followed by exercise “B”.
  3. In the “Sets” column, the 3 numbers represent the sets assigned to week 1,2 and 3. In most cases the amount of sets will increase across the training block.
  4. In the “Reps” column, (e/l) stands for ‘each leg’, (e/a) for ‘each arm’.
  5. Tempo is specific to the exercise but the 3 numbers represent the seconds assigned to the ‘up’, ‘pause’ and ‘down’ stages of the exercise. The pause will always be at the highest tension point of the exercise.
  6. You can also tap on the name of exercises to view more information and see an example of how they are performed.

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