Assistance and Recovery

"Improve your business, your life, your relationships,

your finances and your health.

When you do the whole world improves."

~ Mark Victor Hansen

Dynamic Effort Upper Body

Bench with Mini-bands 9 x 3 (three grips)

Incline Tricep Extension 5 x 8 - 10

Chest Supported Row 3 x 10 - 15

Side Delt Raises 3 x 10 - 15

Hammer Curls 2 x 20

"Never give up, for that is just the place

and time that the tide will turn."

~ Harriet Beecher Stowe

Assistance and Recovery

"The difference between you and I ...

I'll go till I die."

Max Effort Lower Body

ME 3 inch Deficit Deadlift

Glute Ham Raises 4 x 8 - 12

Close Stance Arched Back Good Morning 4 x 8 - 12

Standing Side Bend Pulldowns 3R/L x 12

"Failure will never overtake me if my determination

to succeed is strong enough."

~ Og Mandino

Lower Body Max Effort

For the next two days I will be coaching and training with

legendary strength coach, Louie Simmons.

Look forward to my video on me training at

the world's strongest gym.

Cambered Bar Good Mornings (+3)

45 Degree Back Extensions 4 x 8

Heavy Side Bends 4 x 10

Pullup Bar Hangs 2 x Max

"Keep it simple, Stupid."

Dynamic Effort Upper Body

Bench Press 8 x 3 @ 45% using one chain per side

4 Board Press 2 x 5

Lat Pull Downs 3 x 15

Rear Delt Raises 3 x 15

Chest Fly Sled Work x 2 Trips with very weight

"Plough deep while sluggards sleep."

~ Benjamin Franklin

Recovery and LSD

Long Slow Distance

30 Minutes of Cardio (Heart Rate under 130bpm)

Active Recovery

"Some people dream of success......

while others wake up and work hard at it."

~ Unknown