Author and motivational speaker David Goggins is famous for his commitment to the gym, and he often shares insights into how intensely he trains on social media. He has also inadvertently invented a few fitness challenges that have proven popular on YouTube, including the exhausting training routine he used to lose 100 pounds in a 90-day period back during his Navy SEAL training.
In a new video, Australian bodybuilder and vlogger Zac Perna spends a day recreating this routine, as described in Goggins’ book Can not hurt me, starting with a wakeup call at. 4:30. Perna eats a banana, which is to be his body’s only fuel for the morning’s first bout of activity, and then embarks on an hour-long bike ride at 6 p.m. 05.30 “It’s not that different for me, because I usually do cardio, but not for an hour,” he says. “I’m already cooked.”
This is followed by a swim in the sea, though the encouraging wind and icy temperatures force him to change tactics and instead head towards a heated indoor pool. “In terms of the actual cardio, my lats felt like they were about to tear off,” Perna says. “My shoulders were pumped and I could not breathe. So all in all it was very, very difficult.”
Next, Perna comes to the gym for a high-volume circuit workout consisting of bench presses, squats and lots of exercises that train the legs. Goggins perform each exercise in sets of 100 reps as a minimum: Perna performs them in supersets to get through the volume faster. “It’s going to be a lot of pain, it’s going to be a lot of sweat,” he says.
After another two-hour bike ride, it’s finally time for Perna to stop for dinner: Grilled chicken breast with a small portion of rice (still more than the “thimble” that Goggins remembers eating) and green leaves. “I think if I did this diet every single day, I would literally be dead,” he says, calculating that Goggins maintained a deficit of more than 4,000 calories each day.
“It’s crazy,” he concludes. “I do not think people other than David could do this and survive.”
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