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Insanity Asylum Hybrid Day 8 – PUSH

How Do I Get Ripped?

Insanity Asylum Hybrid Day 8 – PUSH – done. Wow, what a workout. Seriously, felt good. I was able to achieve my goal of increasing my weights by at least 5-pounds each movement. Total workout time was 55 minutes. I actually have time for full accountability today…

(3 sets x 8,6,4 reps with 90-second rest between)

Movement – Set 1, Set 2, Set 3 (Plan for next week)
Bench Press – 65, 75, 85 (Increase all sets 5-pounds, 90s will be TOUGH)
Shoulder Press – 45, 50, 60 (Same)
Decline Press – 65, 70, 75 (Increase all sets 5-pounds)
Skullcrusher [one dumbbell each hand] – 35, 35, 40 (Same)
Chest Fly – 50, 55, 65 (Increase all sets 5-pounds)
Shoulder Fly – 35, 35, 40 (Same)
Incline Press – 65, 70, 70 (Same)
Weighted Dips – 60, 60, 60 (Increase all sets 5-pounds)
Hanging Knee Raise Abs – 15 pounds each leg (Increase 5-pounds each leg)

YOUR TURN. Everyone keep up the good work with the workouts and nutrition… enjoy your Memorial Day for those that celebrate and THANK YOU to the great men and women that have served our country!! Will be grillin’ some ribs and sweet corn later if I can move. Tomorrow is Asylum Speed & Agility.


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Premiere 5 Star Diamond Independent Beachbody Coach, CEO and Founder of TEAM RAGE, Mike Nowak Fitness, and How Do I Get Ripped, LLC. You are about to learn how I went from out-of-shape busy dad with significant travel, 2 kids and a wife to losing 20 pounds, 16% body fat and 7" off my waist while getting paid more income from home than my Ph.D. in Science & Engineering. Retired my Ph.D. career to focus on FAMILY & FITNESS!


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