100 PRESS CLUB

100 Club Press

On the completion of 20 workouts – Block 1.1, save and PDF this tracker and forward to Brad Pamp. You will then receive Block 1.2. The goal is to complete 100 workouts across all 5 Blocks.

Block 1.1 – Exercise List

  • Goblet Squat Press
  • Dumbbell Arnold Curls
  • Dumbbell Alternate Shoulder Press
  • Dumbbell Tricep Overhead Extension
  • Alternate Dumbbell Front Raises
  • Bent Over Alternate Dumbbell Row

Load: choose to feel the next day – not injure the next day.

Completion: 0 / 20 sessions 0% complete 🎯

Soreness score (1–10): 1 = no to no muscle sensation  |  10 = can’t brush my teeth.

Session 1
Session 2
Session 3
Session 4
Session 5
Session 6
Session 7
Session 8
Session 9
Session 10
Session 11
Session 12
Session 13
Session 14
Session 15
Session 16
Session 17
Session 18
Session 19
Session 20
Autosave is active on this device – your ticks and soreness scores will reload next time.