Paul Waggener Official

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

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 you’re 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 You’ll 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) That’s it. Have fun + get jacked.

New episode of Call Sign: Werewolf is live! LISTEN HERE

Working on that grit and courage. Can’t believe my little boy is about to turn four already.

Morning, wrestling and boxing

Getting back in the swing of things. Killer rolls tonight with the black belt who gave me mine.

Wrestling and boxing this morning

Good weekend so far.

Thought it was cool to see that for the first time since 1990 there’s no rap on the USA top 40. (Doesn’t mean what’s there is *good* certainly, but a nice indicator!)

Staying at it. Switching up small things where needed or called for, otherwise it’s just layers of not quitting.

New CSW video goes live Friday morning. Make sure you’re signed up to the new, easy to use platform! https://operationwerewolf.substack.com

https://youtu.be/iEof7bbY4ms?is=pf02l5bkHoBYhBwm Share this one if you agree.

Stacked morning of wrestling and boxing.