You Don t Need A Personal Trainer

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1 You Don t Need A Personal Trainer by Skylar Domine Preview Editor & Publisher // John Quarnstrom Illustrator // Molly McCraw Cover Artist // Jaheed Hussain

2 For inquiries, For additional resources, visit: /resources LEGAL DISCLAIMER This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the author or editor, except for the use of brief quotations in a book review. The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. The publisher and author are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book. Neither the author nor the publisher shall be held liable or responsible to any person or entity with respect to any loss or incidental or consequential damages caused, or alleged to have been caused, directly or indirectly, by the information or programs contained herein. Copyright SKYDOM BOOKS, LLC ALL RIGHTS RESERVED

3 Skylar K. Domine AUTHOR

4 - ABOUT THE AUTHOR - Small Town Roots My life started on the quiet farmlands of Loyal, Wisconsin population 1,200. Both my family and the community were a blessing, as they pushed me towards a life of hard-work, passion, and integrity. My father was a naturally dedicated person who worked day-in and day-out to grow his business; my own drive in life comes primarily from him. My mother had a huge heart, and always put food on the table, made sure the house was spotless, and always taught me to do the right thing, no matter what. They worked hard to give me a great childhood, and I have an incredible amount of appreciation for both of them. Near Death Experience Throughout my childhood and teenage years, basketball, football, and wrestling were my main activities for putting on muscle. Unfortunately, I had a terrible car accident at the age of 17, which took me an entire year to recover from. My left lung was punctured and collapsed, three ribs were broken, and my right scapula was completely shattered. For two weeks I was in a coma. The doctors had to work quickly to prevent my lungs from filling up with fluids and stuck multiple drain tubes into my side. Above and Beyond the Call of Duty One year later, after making a full recovery, I immediately joined the Marine Corps. There was some skepticism on their part, but I was dead set on joining and wouldn t take no for an answer ( and had no interest in taking over my father's business, or going to college ). My mission was simple: Join the most prestigious military branch and perform my duties to the best of my abilities. For four consecutive years, I excelled at their Physical and Combat Fitness Tests, leading to multiple promotions and awards such as Marine of The Quarter. I was meritoriously promoted to E-4 Corporal, which is a Non Commissioned Officer for those of you not military savvy.

5 This also involved achieving Expert in every rifle qualification exam that is taken regularly. Soon after, I was combat meritoriously promoted to E-5 Sergeant. Despite progressing through the ranks quickly, my time in the military was taking its toll on my family back home. My mother worried so much about me, her hair started to fall out from the stress ( and she was only in her 40 s ). Other family members saw my friends coming home with missing limbs, emotional trauma, or draped with an American flag. After four years, I decided to head home to go to school, and try being a civilian in the inactive reserves. Dealing with PTSD Returning to civilian life after serving in the Marine Corps is a struggle for millions of soldiers. After returning to Wisconsin, I soon developed my own problems. Flashbacks, cold sweats in the middle of the night, and a persistent combination of anxiety and stress was turning my life into a living hell. PTSD led me down a dark road. Alcoholism and depression hit hard, and it spiraled out of control, leading to a DUI. At that point, I felt like a complete failure to my family, my friends, and even myself. Soon after, I seeked help with the VA and began straightening out my life. Sobriety and Fitness After becoming sober, I needed to stay busy. My typical week: Study for 40 hours at the University of Milwaukee for Business Management, bounce at different bars for 30 hours, and train clients for another 20 hours, all while managing a gym. Long weeks and countless hours in the gym kept me sane throughout the first months of sobriety. Entrepreneurship A friend of mine, Jon Boles, was interested in starting an apparel company, and having studied Business Management, I had the knowledge to help. We began talking, and eventually launched Modus Apparel ( ). We had some huge success at the start, and decided to expand by moving the business to Arizona. Shortly after, I met a man named Jay Dang, and have been working with him to run an online and in-person training platform called 5 Star Fitness ( ).

6 - INTRODUCTION - You Don t Need A Personal Trainer is my attempt to condense eight years of personal training knowledge into a simple and easy-to-read guide. You ll have access to an entire training program, with twelve weeks of exercise routines as well as three meal plans that are slightly different based on your training goals. Whether you re a complete beginner, or a seasoned lifter, I guarantee you will learn something new along the way. I ll guide you through the entire training process, from start to finish, teaching you why we do the things we do to grow your muscles to new heights. Everything in this book is what I teach my own clients over multiple months of training. With a book, you can quickly absorb this knowledge and start practicing it right away. For those that are serious about their health and physique, this book is going to give you a huge push in the right direction. There may be blood, sweat, and tears, but the massive boost to your pride, self-respect, and most importantly - your physique - after pushing yourself through the entire twelve weeks of training is entirely worth it, I promise.

7 CHAPTER ONE // GOALS Your Vision, Your Future Page Maintaining Accountability Page Common Misconceptions Page The First Steps to Glory Page 17 CHAPTER TWO // FUNDAMENTALS OF LIFTING Dynamic Warm-Ups Page The Importance of Form Page The Compound Effect Page Proper Rest, Proper Weight Page 28 CHAPTER THREE // EXERCISE ROUTINES Key Concepts Page Phase One, 6 Weeks: Exercise Routines Page Phase Two, 6 Weeks: Exercise Routines Page 49 CHAPTER FOUR // NUTRITION The Average American Diet Page Grocery Stores vs. Restaurants Page The Mathematics of Meal Prep Page Vitamins and Supplements Page 74 CHAPTER FIVE // MEAL PLANS TDEE and Macronutrients Page Meal Plans: Males Page Meal Plans: Females Page How To Tailor a Meal Plan Page 88 A - Final Thoughts Page 92

8 CHAPTER ONE // GOALS People with goals succeed, because they know where they re going. - Earl Nightingale

1.1 // Your Vision, Your Future Have you taken the time yet to think about why you re about to start this training program? Perhaps you have a particular reason, or a goal.

9 1.1 // Your Vision, Your Future Have you taken the time yet to think about why you re about to start this training program? Perhaps you have a particular reason, or a goal. What are your personal goals... your vision of the future? Maybe you want to lose a few pounds, or lower your blood-sugar. Maybe you want to improve your endurance for a marathon, or strength for another sport. Whatever your goal is, try to think deeply about it. This is going to help you find a reason to push yourself each and every day over the next three months!

10 CHAPTER TWO // FUNDAMENTALS OF LIFTING It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable. - Socrates

11 When training with this book, and incorporating new methods into your exercise routines, I want you to erase all previous habits, training methods, and dieting plans. Come at this book with a new perspective. If you think you already have the answers and for-sure path to hitting your goals, you wouldn t be reading this in the first place, right? 2.1 // Dynamic Warm-Ups Before every workout, I want you to perform a dynamic warm-up. There is no reason to injure yourself during a workout, especially since our goal is to improve ourselves, not injure our bodies. I like to use the rubber band analogy when explaining to my clients the importance of dynamic warm-ups. Imagine leaving a rubber band in the freezer overnight, taking it out, and then trying to stretch it. You would notice small micro-tears taking place. As it continues to stretch, the cold rubber band would have limited elasticity and eventually snap. Now, picture a rubber band that s been outside on a warm sunny day. If you were to pull each end, you d notice how much further it stretches. It always returns back to its original length, with no tears or damage done. In association, the dynamic warm-up improves blood flow throughout the entire body creating the same type of elasticity with our muscles and tendons as the rubber band, which in turn reduces the likelihood of injury. I can t stress this enough - do the dynamic warm-up before every workout!

Dynamic Warm-Up Routine Order Movement Sets x Reps 1 st High Knee Lunge + Torso Twist 1 x 10 2 nd Lateral Lunge 1 x 10 3 rd Lunge Elbow to Instep 1 x 10 4 th High

12 Dynamic Warm-Up Routine Order Movement Sets x Reps 1 st High Knee Lunge + Torso Twist 1 x 10 2 nd Lateral Lunge 1 x 10 3 rd Lunge Elbow to Instep 1 x 10 4 th High Knees 10 Yards 5 th Butt Kicks 10 Yards 6 th Straight Leg Hamstring Stretch 1 x 10 7 th Caterpillars 5 x 5 A video of this routine is also available at

13 CHAPTER THREE // ROUTINES You can have results or excuses, not both. - Arnold Schwarzenegger

14 General Overview of Phase One & Two Day of the Week Monday Tuesday Wednesday Thursday Friday Saturday Training Session Legs A Chests, Triceps, and Abs Full-Body Conditioning A Back and Biceps Legs B Full-Body Conditioning B Sunday --- Rest Day --- Dynamic Warm-Up Routine Order Movement Sets x Reps 1 st High Knee Lunge + Torso Twist 1 x 10 2 nd Lateral Lunge 1 x 10 3 rd Lunge Elbow to Instep 1 x 10 4 th High Knees 10 Yards 5 th Butt Kicks 10 Yards 6 th Straight Leg Hamstring Stretch 1 x 10 7 th Caterpillars 5 x 5

15 Phase One Exercise Routine Example

16 Legs A // Phase 1, Day 1 Movement Sets x Reps Notes Superman 3 x 8 Lay flat on your stomach. Hands and feet straight out. Simultaneously lift hands and feet off the ground as high as possible. Hold for 2 seconds, release. DB Goblet Squats 4 x 8 Wide stance, chest up. Pressure on heels, knees behind the toes. Prone Hamstring Curl (2-sec negative) 4 x 15 Purposefully squeeze your hamstrings while pulling heels to butt. Slowly release the weight, controlling it all the way, for roughly 2 seconds. Narrow Stance Leg Press 5 x 12 Feet close together, almost touching. Knees don t go past toes. Lower back stays tight on the pad. DB Walking Lunge 4 x 20 Superset - 4 Rounds Mountain Climbers 4 x 20 Bring knee to outside elbow on each rep. Keep both feet flat on the ground when your elbow touches your knee. Jump over to the other side. Repeat x20, each side.

17 Legs A // Continued Movement Sets x Reps Notes Hip Adductor 4 x 15 Superset - 4 Rounds Two seconds in, two seconds out. Smooth and controlled. Hip Abductor 4 x 15 Same as above. Split Jump Complex Double Pump Goblet Squats 5 x 10 Start in a lunge position, by taking a giant step forward with your left leg. Jump up, and land in the opposite lunge position, with your right leg forward. Repeat 10x each side, totaling 20 jumps. 3 x 15 Similar to a DB Goblet Squat, but... at the bottom, perform a partial rep, coming half-way up, then back down, then completely up. That s one rep. Hench the term Double Pump.

18 Phase Two Exercise Routine Example

19 Back and Biceps // Phase 2, Day 4 Movement Sets x Reps Notes Wide Grip Lat Pulldown Medium Underhand Grip Lat Pulldown 4 x 10 Superset - 4 Rounds Pull bar down to upper chest. Shut off biceps. Mind to Muscle - Think about pulling elbows to the ground, engaging back. 4 x 10 Pull bar down to upper chest. Shut off biceps. Reverse Fly Machine 3 x 15 Squeeze rear delts when arms are extended directly out at side. Smooth and controlled on way in. Chest Supported High Row Machine 3 x 12 Shut off biceps, lead with elbows. Squeeze back at the top of movement. Bentover BB Row Underhand 3 x 12 Back flat (like a table). Rear delts engaged. Lead with elbows. Squeeze back at the top of movement. DB Hammer Curl 4 x 12 Maintain a tight core.

20 Back and Biceps // Continued Movement Sets x Reps Notes EZ Bar Bicep Curl Close Grip EZ Bar Reverse Curl Wide Grip 3 x 10 Superset - 3 Rounds Full range of motion. Arms extended straight at bottom. Tight core. 3 x 10 Wide grip. Thumbs on top of bar, not wrapped around. Elbows tight against body. Full range of motion. Seated Cable Row 3 x 15 Bring to belly button, while keeping your chest up. Lead with elbows. Negative Pull-ups 6-8 Seconds 3 x 6 Use a bench to get to top of pull-up, with your chin over the bar. Control bodyweight on the way down, six to eight seconds. Bicep Curls 21 s 2 Rounds Seven bottom half. Seven top half. Seven full-range. Tight-core.

You Don t Need A Personal Trainer by Skylar Domine

You Don t Need A Personal Trainer by Skylar Domine Editor & Publisher........ John Quarnstrom Illustrator................... Molly McCraw Cover Artist................. Jaheed Hussain Contact Me Personally: