Run the Rack 2x for each of the following: (rest 1 min between sets)

10 front squats

10 DB biceps curls (strict)

10 OH DB shoulder press (strict)

10 OH triceps ext.

Post highest weight of each run to comments.

Daily Extras - 2 rounds AFAP of:

200 m arms only row
200 m legs only row
200 m biceps row
200 m triceps row

Workout Notes:

Running the Rack: How to

How to know if you have maxed out a set? If you can't get 10 good reps - you are done. If you are taking a long time between sets - you are done. If your form is breaking down to the point where your exercise is not effective, nor efficient - you are done. If your form breaks down the point where you may become injured - you are done. 

It is extremely important to keep transition times between your sets of 10 to a bare minimum today.  Doing so will help you attain and maintain "maximum pump," which is particularly important for gaining max benefits from this specific workout.

This workout closely mimics a bodybuilding workout.  The great Larry Scott (the world's first Mr Olympia - he won it 2x) taught me, "The key to bodybuilding is attaining a good pump."  I had the distinct privilege of working (and working out) with this living legend during a pivotal time in my career.  He exemplified the concept of "Optimal Health."  Here is a pic of him in his mid 60s.  He is a very gracious and generous man.  He would be thrilled to know I am passing along some of his tips on to you.       

We are simply not limited to any ONE concept, or methodology.  We find usefulness in many proven concepts and methods.  We've made it a point to become educated and experienced in many other ways, so that we may bring a more efficient and effective program to you.  

Often I get letters from folks from all across this great land of ours. They are usually good natured and chocked full of friendly/helpful suggestions like:

  • "Post more on social media!" (I'm doing better with this)
  • "Fix the comments section of your site." (I'm trying)
  • "You forgot to dot the i." (Not really, but I do make lots of mistakes that folks are, thankfully, pretty quick help me fix.)

I love suggestions like these. They help add to the collective excellence of what we are trying to do here at GPP. Frankly, without them we'd be up a creek. 

We also get other comments & suggestions. These aren't always as friendly/helpful. A couple of actual examples: 

  • "Quit swinging those biceps curls!" (Nope)
  • "You're Stoopid." (The Os made it hurt more.)
  • "Low BUDGET!" (Hurts, yes. But is also very true! :)

I love these comments/suggestions too. They add entertainment value to my day. If I start going long stretches between negative comments, I begin to worry that we aren't being seen enough. Not getting our stuff out (being seen) to folks who need it is the only thing I'm really afraid of in the world. 

I almost NEVER respond to the negative stuff. Nobody wins a troll war, right? But there is ONE suggestion I get every so often that makes me throw stuff around while I bang out a hasty response on my poor keyboard. It's this:

"I think we should do more of ..." 
"I think we should do less ..."
"We need to run more ... We need to run less ..."

My earnest response is never an angry one, even though I pound the keys as type it. Admittedly, I'm frustrated when I type it, but this frustration is aimed at the fitness industrial complex (the fiteratti) not at the poor soul who sent it to me. 

I realize this comment/suggestion is born of that stoopid (see what I did there?) advice to (read in a whiny voice) "Find an exercise you enjoy and it'll help you stick with it."

This is backwards/awful advice. I hate it. It spawned this article: 

Find An Exercise You Enjoy: Stupid Advice (Musings by Neil)

What is my hastily written response to the unsolicited advice about doing more/less of one thing, or another?


The best and quickest way to really screw up your health and fitness is to constantly play to your own strengths. 

The very fact that you LOVE to do one thing or another generally shows that you have an aptitude for that thing. In other words, you are probably good at it naturally. The fact that you are good at it naturally means it is easier for you. You're probably built to do it. It'd be better for your over-all health & fitness to quit playing to your strengths and DO HARD THINGS. The things you can't stand are generally the things you need to do most. For example:

Meat heads should get off the bench and take a few laps. Cardio queens need to come down from the Stairmaster and lift something heavy.

Those super enlightened folk who live to "get centered" need to get bent! The furious need to get centered.

Tree huggers need some shins on steel. Gym rats need some sunshine. 

See how it works?

I'm not saying you shouldn't do the things you love. You should. It's just that you'd be better off doing it ALL. In fact the only way you can REALLY enjoy that thing you love most is by doing what you hate from time to time. It'll balance you out. It'll also prevent overuse injuries and burnout. 

It might also keep me from making unnecessary dents in my keyboard.

News from snowpacalypse 2015 ... (Thanks Heidi - stay warm, friend.)


Thought I’d pass these along of me using my fitness! Shoveling is like doing kettle bell swings for a couple of hours straight.

Couldn’t do it without you, Thanks H3 (Heidi)