Paul Waggener Official
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Home of all associated projects, news updates and power propaganda. www.paulwaggener.com
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Channel Posts
| 2 | New Call Sign: Werewolf discusses the lack of imitation rites in the modern era and how the practice can be reclaimed to create men of quality.
https://operationwerewolf.substack.com/p/call-sign-werewolf-77?r=ngt4e | 73 |
| 3 | If only there was some kind of antidote to the endless theorizing, debate and misinformation surrounding fitness and weight training among the septic tank of social media.
A program that cut through the bullshit, and laid it out simply, in plain English with years and years of evidence that it works via personal experience and directly coaching others (almost invariably for free).
A final solution, if you will, for people looking to be strong and jacked without needing a fucking degree or pay thousands of dollars to a coach using GPT.
Oh, fuck:
FINAL SOLUTION PROGRAM
Warmup then hit 2-3 sets all out at 85% of 1RM - 3rd set is still if you feel less than 100% about the prior 2.
Shoot for 6-10 reps.
If youβre able to do 10+, raise the weight to where you can only do 6-10.
Record everything - weights, sets, reps.
Do better next time in some way.
2-5 mins rest on heavy compound (squat, barbell row)
2-3 on moderate or machine (lat pull, leg press etc)
1-2 minutes on iso/single joint (lateral raise, barbell curl)
1
Pull-up or Pulldown (Neutral or supine)
Row Low (barbell, chest support, cable)
Row High (barbell, chest support, cable)
Incline (BB, smith, DB)
Chest fly
(Switch priority each time of chest first or back first)
2
OHP
Lateral
Rear
Curl
Extension
(Switch priority each time of arm or shoulder)
3
Calves
Extensions
Squat (Hack, Barbell, Leg Press)
RDL
Ham Curl
4
REST///repeat
Youβll hit each muscle 2x every 7-8 days.
Train hard, get enough good food, get enough good sleep/rest.
Calories:
maintenance is usually BWx14-16
Go up or down from there by 250-500 calories based on goal.
20% or less fat.
1g of protein per pound of body weight (or goal weight, your preference.
Fill the rest with carbohydrates from clean sources (rice, oatmeal, fruits)
Thatβs it.
Have fun + get jacked. | 1 942 |
| 4 |  No text... | 4 642 |
| 5 |  No text... | 2 097 |
| 6 |  No text... | 2 286 |
| 7 | New episode of Call Sign: Werewolf is live!
LISTEN HERE | 1 871 |
| 8 |  Working on that grit and courage.
Canβt believe my little boy is about to turn four already. | 2 209 |
| 9 |  +1Morning, wrestling and boxing | 2 023 |
| 10 |  Getting back in the swing of things.
Killer rolls tonight with the black belt who gave me mine. | 1 851 |
| 11 |  No text... | 1 876 |
| 12 |  +1Wrestling and boxing this morning | 2 136 |
| 13 | Good weekend so far. | 3 343 |
| 14 |  +1No text... | 2 930 |
| 15 | Thought it was cool to see that for the first time since 1990 thereβs no rap on the USA top 40.
(Doesnβt mean whatβs there is *good* certainly, but a nice indicator!) | 4 716 |
| 16 |  +1Staying at it.
Switching up small things where needed or called for, otherwise itβs just layers of not quitting. | 2 638 |
| 17 | READ THIS WEEKβS FIELD REPORT | 2 063 |
| 18 |  New CSW video goes live Friday morning. Make sure youβre signed up to the new, easy to use platform!
https://operationwerewolf.substack.com | 2 479 |
| 19 | https://youtu.be/iEof7bbY4ms?is=pf02l5bkHoBYhBwm
Share this one if you agree. | 5 312 |
| 20 |  +1Stacked morning of wrestling and boxing. | 2 271 |
