The Whitman Standard

Box jumps. Carries. Ropes. Double unders.
Heart rate locked in Zone 2, steady engine work.
The changeovers make the time fly - such a solid 45‑minute conditioning session.
Building cardio that actually shows up in every part of training.

Trying an upper/lower split again after years of full‑body. Amazing how a small program change can reignite interest and drive. Upper body day — first split in years, and change feels good.

💥 50+ grams of protein in under 5 minutes.
5 whole eggs + 2 egg whites, a hit of feta, and my new obsession: the Farm Boy Superblend. Kale, red onion, carrots — already washed and chopped, so breakfast goes straight from pan to plate. Zero fuss, all fuel.
Macros included in the post. #

Full body training started with box squats. Honestly… I surprised myself. I wasn’t counting on being back in the 235 lb range again, but the moment I sat back, braced, and drove through my heels, it felt right. Solid. Strong. Like my body remembered exactly what to do.

At 50, I’m not chasing who I used to be. I’m building who I am now. And these reps reminded me that strength doesn’t disappear. Sometimes it just waits for you to pick it back up.

A 50+ g protein meal that takes less than 5 mins and uses whatever protein you’ve got on hand. I mixed leftover pork tenderloin with a little bison and tossed in my favourite frozen veggies. Low carb, high protein, super satisfying. Macros included.

Glute + hamstring‑biased full body training. I love my home gym, but exploring new modalities has brought back that spark to push harder.