14 weeks guys….14 long, painful weeks. Did you love every fucking second? I did.

How has your body transformed. I did my body analysis today. 14 weeks ago I was 211 pounds at 25.2% body fat. That was after a long break. Today I am 198 pounds at 13.4% body fat. The first half has done its job for me. Now the question is, what do the next 14 weeks bring. 3 and

1st half done. Time to get to work.

a half months of the workouts and diet — and if you think the first four phases were hard you ain’t seen nothing yet. It is time to take that lump of shit you have been adding muscle to these last few months and turn it into a fine tuned machine.

Guys, follow the program….I promise you the results. Below I will put a sample phase 5 workout for you guys who are curious or want to try out a WBF: Toxic Masculinity workout.

This week I have a bit of a different kind of challenge for you. My challenge for you is to work out with me. I am planning on making a series of training videos with people from total novice to avid gym goer where I work on them with both form and philosophy. So if any of you guys are in or will be in NYC I am challenging you to come and do a training session with me in person. Come be a part of the WB Fitness team.

The first video, and I am really excited for this, is long time site follower, fan and friend Automatic Slim. In the next few weeks we will be going to a gym and doing a good workout session to create a training video.

If you think it is time to rest you are mistaken.

Now before I give you a sample workout from our new phase I want to take a minute and wish you all a happy memorial day. It is the unofficial beginning of summer. Since February we have been pushing ourselves like crazy to be ready for summer…well, now we are. What is next…it is time to take the next step. Gods or Corpses. So enjoy your memorial day and know that you are going to be embarking on 3 and a half months of absolute torture after.

As the unofficial beginning of summer Memorial day is the big Suns out Guns out holiday and I want you to all enjoy the hard work you put in. While enjoying, however, do remember — even if just for a moment — the more somber meaning behind this national day of memorial and think hard on the blessings we have and how it is only by strength of force that we keep them. While I doubt that team WB Fitness will ever be called on to defend the world, it truly is everyone’s duty and moral obligation to remain fit and strong. While not everyone is quite as nuts as the WB Fitness 730 crew, remaining at some decent level of physical fitness is more than just a hobby, but required of all decent people.

Seriousness aside, here is the push – pull chest and back workout from phase 5 of the Toxic Masculinity program. Phase 5 is a  four week phase, so for the next month the idiots here at WBF are going to be doing this every single Monday.

Chest&Back Phase 5

• Barbell Bench Press 6 sets of 20, 10, 10, 10, 10, 5 (in between each set do 50 jumping jacks)
• Chin-ups 6 sets to failure
• Incline Barbell Bench Press 5×8 (In between each set do 10 push-ups)
• T-Bar Row 5×8
• Superset 5×12 with last set being a drop set
  Dumbbell Flyes
  x
  Seated Cable Rows
• Chest Dips 4×10
• Dumbbell Pullover 3×12 (between sets do 20 high knees)
• 1000 Cable Crunches
• 1 Hour Cardio

Get that grind on boys, Phase 5 is the easiest phase of the second half…so enjoy.