Happy New Year Team! We are 13 days out from the start of what is going to be an amazing journey. There will be more mindful posts coming soon, but I want to make sure you guys get all the relevant information quickly enough so you are ready to start. If you haven’t already, go back and look at the intro, the phase one workout and the phase one diet posts.

Today we are going to talk about workout gear. While type and brand and style will likely come down to

Plan and Prepare….this is what we are doing now.

lifestyle and personal preference, some basics are necessary. So what’s what? Well, first you are going to need a gym bag! There are plenty of good bags at all price points. I have used a ton of them. I will say to avoid the hemp ones. The marketing is great, but they will break down. Last year I used a GASP bag which performed admirably, but was so big that it became difficult to get around with. This year, impressed by the quality of the other products he has put out, I ordered the Under Armour Project Rock bag. I got the biggest one they had (still only about 2/3 the size of the GASP) and when it arrived I instantly realized where the extra money went. This thing is really well put together and also really well thought out. It isn’t until you get a well thought out bag that you realize that that is even a thing, but trust me it is. It comes in 3 sizes….this is the one I got: UA Project Rock Gym Bag Whichever gym bag you get, once you have it, you will need to fill it. Like anything in life, if you preplan things carefully, they make the project easier.

So what goes in the bag? Well the first thing you will need is your gym clothes. This will be your shorts and top (double if you are doing double session) and socks. I have been in and our of pretty much every type of gym gear known to man from the cheapest to the most expensive and I have come to the conclusion that if you include value, quality, durability, style and comfort all in the equation, Jed North makes the best gym clothes. Usually Starting April 1I am in their Stingers and Agile shorts. Before that i wear baggier stuff to hide my shameful fluff. Further, with regard to clothing, you have to decide if you are going to wear a gym hoodie. I go back and forth on hoodies and usually wear them during leg days. If you want one, it needs to be in your bag.

Footwear: You are going to need something on your feet. I use no show under armor socks, but don’t love them so much that I would recommend them. They are fine. If you have recos for great gym socks, post in the comments section. As for shoes, oh man so many places to go here. For cardio only sessions I use Nike Pegasus running shoes. Standard low top running shoes, no big deal. I have gone through all the lifting shoes. As I mentioned last year, I like the Nike Romeleo’s for certain lifts, but they aren’t for all lifts. Last year I made the shift to Ryderwear D-Mak II and I absolutely love them. These are the lifting boots that Kai Greene wears. I am always hesitant to go by celeb endorsement as I know they are getting paid, but I had a good feeling about these and I was not let down. Ryderwear D-Mak II have been so good to me that I got a second pair. I have zero complaints about them. I highly recommend.

Ok, now you have your bag stuffed with your workout clothes, your shoes and your socks, what next. Decide if you are going to put your clothes back on and leave after your shower or if you are going to use a cool down suit. When possible I will wear a track suit or shorts and a t shirt when I leave the gym. If you are going to do that don’t forget to toss them in the bag along with your casual shoes. Gym shoes are ONLY for the gym. Treat them like they are specialized equipment, not only because they are but also because it helps you maintain a level of seriousness about yourself and the program.

Next up? You will need your water bottle. I recommend the S’well 25 oz water bottle. I like s’well for durability and how it keeps water ice cold. I like the 25 oz bottle for convenience. No more measuring the ounces of your water. Drain that bottle 10 times a day and you will be good. Also, it has a nice heft and lends well to the gorilla walk (we will go back into that in the coming days).

Ok, so, are you going to wear a hat? I like to wear one because of the sweat wicking. I am a sweaty guy and I put in the work and nothing is as interrupting as getting sweat in your eyes. Headbands are a little too 80’s for me and I just am not a bandana guy so I like the Under Armour mens cap with the sweat wicking band inside. Pro Tip: get two of them so you can wash frequently.

Next up, headphones! Oh man, I have used every type of headphone in the world in the gym. Absurd. I bought cheapies, but broke them so often that by the end of a season it would have been cheaper to by expensive ones. So I got expensive ones and broke those too. If you are a sweater headphones are a nightmare. Then last year I splurged and got the UA Project Rock Over the Ear Headphones and holy shit. Yes, they are obscenely expensive, but they are perfect. They are all but water proof so your sweat wont be a problem. They are incredibly well made and durable. Seem hard to break! They are easy to wash the sweat out of so no bacteria. They are incredibly comfortable. I don’t know how else to put this, but they are, in my opinion, the perfect headphone.

So now we are ready to workout right? Make sure your copy of the day’s workout in whatever form you keep it (I keep it in a note book) is in your bag along with a pen or pencil to jot down notes, weight levels and the such.

Also, if you are going to use chalk (assuming your gym allows it) get a chalk bag from amazon unless your gym keeps a bucket of chalk there for you.

Finally, in your bag, needs to be your dopp kit. I am sure all of your guys have one and can pack it in the dark, but just to run it by there should be toothpaste and toothbrush, razor and shaving soap, floss, after shave, baby powder (trust me, this summer your boys will thank me), hand sanitizer, deodorant and any other comforts of your home bathroom that you want to have with you.

Now your bag is packed and you are ready to go to the gym. Remember, every night make it a ritual to pack your bag. When you wake up you should be able to just grab and go without thinking. This should become automatic. I would go as far as to say that IT IS PART OF THE WORKOUT to pack your bag as it keeps your mind focused.

There is one more part to packing for the day which you need to deal with and that is our lunch box. I am out of the house all day and our meal plans go from 5-8 meals a day. This is rough and we don’t want to be caught without our food. I use the Six Pack Bags Innovator 500. This allows me to carry four shaker bottles and 5 meals all kept cold with included ice packs. The 500 has been discontinued, but you can find it. They still make the 300 which is the same bag but only carries three separate Tupperware which honestly should be more than enough. They also have a smaller one called the cube which holds 3 meal containers but no shaker bottles.  I have been happy with the quality of those bags and recommend them, but whatever you do make sure you have SOME form of meal planning system. You do not want to be in the middle of the day wondering how to eat clean. PLAN AHEAD.

Ok guys, if you think of anything I missed let me know. There will be a few more posts which will be basic primer for WBF Season 4: Raw Aggression and then we will get back into form, philosophy and history posts. In the mean time it is almost the 15th….I’ve decided to use the standard Phase:Week:Day and so as 1:1:1 approaches, make sure you get your ass ready.

It’s almost time. Tick Tock