Tuesday, 10/19/21


First time? Check out the Training and Warmup Guide HERE

Some shoulder focus today with a little bit of pulling. I want you guys to FOCUS on "feeling the muscle" on your accessory lifts. Nobody cares how much you can lateral raise - what matters is if the right muscles are working. Sure, when we're working big compound movements like squats and bench presses, weight on the bar is king - but when we're doing these isolation movements, you need to FEEL it working, so pick a weight light enough to accomplish that!

I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!

A) Push Press

6x2, building to the heaviest possible weight for 2 reps today demo

B) Dumbbell Frontal Raise

3x10 ea arm w/ 1-sec hold @ top demo

*alternatively, do these on a cable machine.

C) Romanian Deadlift

4x6 w/ 55-60% 1rm deadlift. Pause for 1 second just below the knee on the way up demo

D1) Rear Delt Partial Swing

3x10 demo

D2) Face Down Incline Rear Delt Fly

3x10 demo

E1) Incline Dumbbell Curl

5x10 demo

E2) Incline Dumbbell Skull Crusher


F1) Wide Grip Barbell Curl

5x10 demo

F2) Band Tricep Pushdown

5x15 EXPLOSIVE reps demo


1. Take a cold shower first thing upon waking.

2. Some supplement recommendations EVERYONE should be taking:

Magnesium Glycinate (2 pills 2x/day)

ZMA  (3 pills before bed)

Chromium (1/2 the amount of carbs you eat per day)

Methyl B-12 (1 pill in AM)

B-6 (1 pill in AM)

Folate (2 pills in AM)

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