Complete 3 rounds of the couplet before moving on.

20 squats
20 high step lunges (R+L=2)
rest 30 sec

Complete 3 rounds of the quad set before moving on.

10 uni bent rows R 15/20
20 uni DB biceps curls R 15/20
10 uni bent rows L 15/20
20 uni DB biceps curls L 15/20
Rest 30 sec

Complete 3 rounds of the quad set before moving on.

10 pushups (strict) 
20 shoulder crushers R 15/20
10 pushups (strict) 
20 shoulder crushers L 15/20
Rest 30 sec

Post Rx, or reps missed to comments.

Daily Extras - 

20-19-18-17-16-15 reps per round for time:

KB high Sumo 35/54
Box Jumps

Post time to comments

Workout Notes:

  • OYC - On YOUR Count. 
  • Go slow.
  • Control the weight.
  • Use strict shaping bias form. 
  • Be precise with your rests. 30 sec only please. 
  • The point of this workout is to continually build lactic acid in the muscle cells over multiple sets. If you rest too long, lactic acid clears and you don't get as good of a pump. Those who are best at shaping muscles on the human body (professional body builders) will tell you the "pump" is critical to muscle shaping success. No, we are not body building (compare our measly 3 sets of relatively high reps to their 30 sets of 6-12 reps.). While we don't embrace the body builder's methods, we surely can use their techniques to achieve our own.

Let's take it a bit easier this week. We've been going hard at it. It takes a while for the full effects of the last 3 weeks to take hold.

The worst thing we can do right now is charge full speed ahead. Your body needs a chance to catch up to your intentions. It needs a break. A bit of one, anyway. Let's keep the momentum moving forward by switching things up a bit.

This week I'll program some slower moving workouts. Slower moving workouts are still potent. Just go at them with the same intensity you would any other GPP workout.  That they are slower moving doesn't mean they aren't valuable, or useful toward our intended goals. They are. Especially now. Especially after all we've been through.

I'll go back at your HR toward the middle of the week. It'll be interesting to see if we are ready for it. I think we will be. For the most part, we will aim this week to get back into our regular and spot-on effective programming methods. 

Word of warning: it'll be rough shifting gears. You've programmed yourself (we've programmed you - hehe) to do some pretty hard stuff. It may not seem like enough, at first.

Years ago, they used to teach us that once a person got into shape, fitness could be maintained with 1-2 workouts per week. I still believe in this - kinda. I don't believe that your body would only need to be exercised 1-2 times per week. But I do believe that after a hardening period (HELLth week) you can improve fitness with less direct input, specifically the volume of work. Once you teach your body to make progress, once you establish those pathways, once you create the habit it takes MORE effort to undo progress than it does to maintain it. 

The thing about that is, the best way to UNDO is to OVERDO. An injury, or a bout of burnout, right now, will tear down all you've built. 

Hey, what are you doing this weekend (Jan 30th & 31st)? Consider joining GPP at the dub Nutrition "reset." 

It's a weekend of workouts (KB's, Yoga, Dance), nutrition and MORE! We'll (GPP) be presenting AND conducting workouts! It's a cool thing. 

dub Nutrition is the real deal. They are in it to help folks become healthy. Hope you'll join us.

For more info, write to, or call 801855dubitup. 

Tickets are selling out fast, so get yours toda! 

@onelifemexico! Wish I were there, man.