Kris Gethin Muscle Building - SEMANA 1 - w1

6/23/2019 Kris Gethin's 12-Week Muscle-Building Trainer
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Program Overview Workout Overview Training Overview Nutrition Overview Supp
Week 1 of 12 Day 3
Day 3 - Shoulders, Abs
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https://www.bodybuilding.com/workout-plans/kris-gethins-12-week-muscle-building-trainer/day/3 1/7
Your shoulders aren't a particularly massive muscle group, but in order to hit them from every angle,
you'll need to do a lot of reps. In today's video, Kris breaks down how to isolate your deltoid heads
effectively, and shows you which portion of your delts each exercise emphasizes.
In this daily video, Kris will also provide some extra information about BCAAs and how they aid
muscular recovery and repair.
Day 3 | Shoulders and Abs Workout | Kris Gethin's 12-…
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Workout notes
Before going into any shoulder or chest activity, warm up with some light rotator cuff exercises.
If you manage to only scrape out 8 reps on the first set of an exercise that calls for 8-12, drop
the weight so you hit failure in the proper rep range.
During the negative portion of your reps, slow down. Make each negative take about three
seconds. Then, explode out of the hole!
Read Gethin's Journal
Go inside the mind of Kris Gethin on the day he did this workout
Last night a spiritual life coach came to my apartment and spoke to me for a while. She was good,
straight to the point and informative. We spoke for an hour before she had me lay down a duvet and
cushion on my hard floor to sit on. Trying to sit on my left ankle made my knee feel like it was going
to shoot through the window. I’m not built that way. I guess I’ll adapt.
She explained about the different chakras and the process. At this time, I was going to tell her that I
have an extremely short attention span. I think I forgot and my mind began wondering before it could
remind me. I can keep it intense, but only for so long.
So, while she was talking my mind began wondering and I remember thinking that my living room
floor would be a pretty cool place for a picnic, as my view overlooks the ocean and here I wouldn’t be
disturbed – just a picnic, music and the view. Then she put the meditative music on and instructed my
breathing along with some points to focus on. This is where it happened for me. For a brief moment,
for maybe 2 minutes, I had begun experiencing relaxation and contentment like nothing before.
This had never worked for me so I was happy and later surprised it did. Earlier she had me write
down my meanings of purpose and contentment on a piece of paper when I began talking about
them. I WAS content. Even more immense were the visualizations that came to me – they were
beautiful and vivid. At one point, I and someone I know (who will remain nameless) were sitting on
opposite sides of a muddy gateway, which opened to a field. First I could see horseshoe prints in
mud, then I saw a stampede of horse hoofs hit into the mud, and then following that I could see this
person opposite me, as herds of brown and black horses galloped through. Mud was splattering on
us and it was raining but neither of us took each other’s eyes off each other…..not for a second
except for the occasional blink. Its like I connected with this person in this very moment much much
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more than I ever had in real-life. It was intense. I dont know what I am supposed to take away from
oet a e e ad ea e. t as te se. do t o at a supposed to ta e a ay o
that.
After our session, I was instructed to follow my coach to the ocean without saying a word to her or
anyone, and especially not to make eye contact. We did that for about 10 minutes, then we came
back here and she left immediately with the instruction that I wasn’t to talk to anyone for the rest of
the evening. That was that.
Anyway, sleep was hard again last night. I was up walking around every 40 mins or so. Although I
spent a fortune on a new mattress over the weekend, I don’t regret it. At least I have restless and
mostly sleepless nights in comfort.
The video crew is on the way to my apartment. We will film my Thai cooking skills. I cook for
nourishment, not to win breakout chef of the year. The only Michelin stars I could win are ones I can
steal or purchase from a beach seller.
4:30pm.
We filmed here my apartment. We covered my breakfast, the healthy snacks in my kitchen, and some
supplements such as pharmaceutical grade fermented aminos Vs instantised. I like delving into that
stuff more now. The longer I am involved in supplement sourcing and discovery, the more I test and
witness the proof of change when it comes to different sources. I cant wait for the public to
experience it themselves. This will be a new for the industry. I cant see why anyone hasn’t impacted it
as much as they could yet. It seems pretty straight forward to me. But when you surround yourself
with the best I guess it does come across as straight forward.
I like to go to the beachfront in the mornings or evenings and snack on some Novo Protein Bites so
we figured we would get some B-roll of it. We went from there to a café so I could explain navigation
of menus and choosing foods to support lean mass growth. From there we took the 1 hour drive to
Elixir Fitness. It was here my switch totally flipped today.
Today I was cold, dark, and bleeding every muscle fiber. If it weren’t for the music, you would hear my
internal screams. It felt….hmmm……I cant possibly explain it in words. I can only say the monster came
to break today. The producer and cameraman approached me at two separate times to speak to me
or ask me to speak…one or the other. I just stared at them and carried on in my world.
I cant possibly share a world when I am in these moments. I can barely fit into mine. I have to hold
myself tight until the end to get this done. I feel bad for them. I don’t know how to explain it to them. I
don’t think I can. I don’t think anyone can understand what I go through in there. I hope they are cool
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with it. If I talk to the cameras, they think they are getting more for the viewer but they aren’t. I am
with it. If I talk to the cameras, they think they are getting more for the viewer but they aren t. I am
robbing them if I cant bleed this for them. I have to create a transformation of muscle that isn’t likely
or naturally possible…and do it naturally. If I can inspire a major transformation through observation in
the gym and then education from outside, I think I have the winning formula. It seems easy to me but
its hard for people to see it that way.
Its only my 3rd day of proper training in 4 months. My confidence has found steady ground. I was
nervous before but now I have shattered all doubt. As weird as it sounds, I can already feel my
muscles growing at a rate I have never experienced before. Its probably because I am in such a
deficit. I was 89.9kg on Monday. Its Wednesday today and I jumped on the scales to find that I am
91kg already. I know a lot must be fluid from inflammation, the introduction of creatine and more
carbs but I’ll take it. Its my job to smash on the weight and fill it out with fully furnished fibers.
Workout Plan
Day 3: Shoulders And Abs
Cuban Press
4 sets, 8-12 reps
Side Lateral Raise

4 sets, 8-12 reps
Standing Front Barbell Raise Over Head

4 sets, 8-12 reps
Seated Bent-Over Rear Delt Raise

4 sets, 8-12 reps
Decline Crunch Chat

4 sets, 8-12 reps
Barbell Rollout from Bench

4 sets, 8-12 reps
Jogging-Treadmill
15-minute intervals: 3 min. easy, 1 min. hard
1 set, 15 minutes
Previous: Day 2 Next: Day 4
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Week 1 of 12 Day 4
Day 4 - Back
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Today, you'll start off learning how Kris makes a protein shake. If you want to build muscle like the
master, pull out the ingredients and make your own shake before heading to the gym.
Once you're there, remember that the back is a complex muscle group that includes a wide variety of
muscles, each running different ways. To make sure you don't neglect any part of your back, Kris
demonstrates how to smash the hell out of every part of it.
Day 4 | Back Workout | Kris Gethin's 12-Week Muscle-…
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Workout notes
Foam rolling your back before you train it can help loosen tight muscles before you begin lifting.
If you are starting to fail before you get to the target rep range, utilize the rest-pause principle. If
you're getting tired at 8 reps, rest for a few seconds, and then knock out a couple more reps.
If you can, stick to doing the exercises in the order they're written. However, if a piece of
equipment is being used, then move on to the next exercise and double back when it's free.
Don't let anything stop you.
5:45am.
Last night was rough. I didn’t sleep much. My brain kept waking me and I became sick overnight.
Right now I feel sick physically and mentally. My throat is coarse and I can feel it getting worse. I just
had a shaker of free-form amino’s, BCAA’s and greens powder mixed together in with coconut water.
I’ll do that a few times today while increasing my fruit, fluid and vegetable count. I cant take a day off
now or anytime over the next 80 days because I have a commitment to the viewer of this series. I
signed up for it so I’ll see it through no matter what. I’ll make adjustments but I wont sell short.
When my body becomes weak my brain follows suit. Last night was bad. My brain kept thinking bad
thoughts. It was thinking about the past, my indirection, broken relationship, broken friendships, my
faults. Sometimes memories try to threaten you. They try to shape you into self-doubt. If it can’t find a
direct route, it will sneak up and try to weaken the code. Now I have to change the code…again.
Listening to some hard music with meaning, relation, and confirmation to the code helps. Writing it
out helps. I will find an expressive pattern and roll with it until I ride it out. Of course, nothing comes
back at me as fast as the pure embodiment of a ed up weight training obliteration hour.
I am going out for a walk now, hit the gym and then post workout cardio session later. I will probably
cancel the crossfit and yoga and meditation sessions I have later. I don’t want to overdo it and I don’t
want to risk others of my infection.
I’m training back today. I will be creating carnage out of a necessity. Although I risk one weakness
getting worse, it’s a fair trade to strengthen the other. I have my Y3T plan prepared and ready from
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Neil Hill. It’s going to be brutal. A plan is a plan, just like any other – its what you do with it what
e . t s go g to be b uta . pa s a p a , just e a y ot e ts at you do t t at
counts. I will make this er pay today. It shouldn't have awoken me. When people say to me that DTP is
useless, inside I know their real meaning. Its not that the plan isn’t for them, its that they aren’t built
for the plan. I wont express this to them, but I know the truth. People can be blinded by excuse,
insecurity and jealousy. We all have our hang-ups. Time for meal 2.
The back workout was brutal. People may think they are getting a demonstration or a reenactment.
I’m stripping myself. I looked at the amount of reps and sets that were laid out in front of me. I knew it
wasn’t going to be enough to drown the weakness. I got creative. I found failure at halfway points. I
continued to rest/pause until I brutalized it out of me. I was happy with the weights I was slinging
around in there considering it was my first week back smashing it with raw reality for over four
months.
I finished the workout with a set of deadlifts for 8 reps with 4 ½ plates per side. I expected to be at
this point in week 4. The carnage I set out for these 12 weeks will become mayhem from here on in. I
hope my body can keep up with what my brain has in store. I said that I would ease into this but I
guess you cant tame whats now un-kaged.
I relied on vapors to get me through the post workout cardio – not because of the workout but
because of the sickness. In 20 minutes we will make our way to the crossfit centre to film me hitting
an hour session. I could’ve cancelled, rested up and done it another day but my stupidity forces my
hand willingly. I want the viewer to have crossfit as an alternative form of cardio to do on their non-
raining days on the weekend so I want to shoot this now because the crew doesn’t work the
weekends. I got to get this done. There’s only one shot at this. I will drive it.
The day isn’t finished. It was going the end of the day for me but my great friend, Lydia, talked me
into not canceling my life coach session. She was right. My life coach coming in here 30 minutes to
try and make sense of me. I hope I can be attentive. She deserves 100% from me because she is very
good at what she does and believes in her teachings. I respect that. I'm looking forward to the
meditation process that follows. Peace.
Workout Plan
Day 4: Back
Bent Over Barbell Row

3 sets, 8-12 reps
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Seated Cable Rows

3 sets, 8-12 reps
Wide-Grip Lat Pulldown

3 sets, 8-12 reps
One-Arm Dumbbell Row

3 sets, 8-12 reps
Straight-Arm Dumbbell Pullover

3 sets, 8-12 reps
Rack Pulls
3 sets, 8-12 reps
Jogging-Treadmill
1 set, 15 minutes
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Week 1 of 12 Day 5
Day 5 - Biceps, Calves, Abs
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Training biceps is usually fun for everybody. You get a good pump and you get to flex in the mirror.
Your calves, on the other hand, are much less sexy to train. That doesn't mean you get to be a baby
and do fewer reps or sets. Hammer your calves as hard as you do any other body part. Toothpick
legs don't impress anyone.
Your biceps may be sore from your back workout yesterday. If they are, you need to work on telling
your back muscles, not your arms, to perform each and every back exercise.
The mind-muscle connection is a learning process, but it's an important part of building a better
physique.
Day 5 | Biceps, Calves, and Abs Workout | Kris Gethin's…
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Workout Notes
Don't train on an empty stomach. You won't have enough fuel in your system to get through the
workout or recover effectively. Eat 1-2 hours before you work out.
Warm up with a light weight before you start curling heavy. Prepare your shoulders and elbows
for the heavy work!
You have the whole weekend to recover, so go hard today.
Because Gethin is as experienced as he is, he can be a little looser with his form. If you're a
beginner or intermediate lifter, then do the movements as strictly as possible.
As long as your cardio is consistent and intense, don't be afraid to switch it up.
6:38am
My time spent with the Life Coach last night was good. It was interesting to get an insight into her
background. Understanding where someone has come from appreciate where they are is important
to me. It helps me listen instead of subconsciously question. I have a bad habit of questioning every
one and every thing. Its partly why I have trouble to relax. I question movies, books, music, people’s
promises…it can be a drag.
I wasn’t able to lose myself into the meditation as I did earlier in the week but maybe that’s because I
had a lot on my mind. At around 3:30am I gave up trying to sleep and began reading and studying. I
am really digging the supplement studies I am involved in at the present. I feel I have been able to
fine-tune my body from the inside with every test I have undergone over the past year. I have
addressed absolutely everything that was a little off with dietary and supplemental changes. I feel the
difference.
My body is more responsive. Its more agile, receptive, comfortable, conditioned and has a higher
pain threshold. Hopefully, a change in lifestyle, environment, and the company I keep can help with
the other things that are left for havoc. I know this will take time. Chat
Working with the great formulators I have on hand from varying parts of the world and reading all the
material they deliver to me has become a huge fascination. I am now fully aware that we have only
scratched the surface of what health benefits we can offer the human condition. Taking in various
herbs in different amounts with different combinations and then in various form, with some that aren’t
even available in the market place, has been a fascination that borders an obsession.
To feel the effects and then to read how it then translates to the effects on the blood, digestion,
absorption, muscle contraction, etc, through further posttests is insane. I was studying various forms
of protein for several hours on which forms can provide a carb like response in the blood or how
some proteins can be made to have the similar response. I later went for a walk to try to clear my
head.
I feel we have a good grip on the content for the viewer of the Daily Muscle Building Trainer now.
After the workout, later when I am responsive and recovered, we will discuss the voice/over
segments, schedule and application. I also want to go through the editing process with them. This
cannot go out being less than perfect.
5:30pm
I have to adopt the machine at all hours. Its taken time to get it started but now I’ve got it to the grind.I
’m starting to let it off the leash in the gym. A human cant act this way. Rollins painted it perfectly by
quoting: Part Animal Part Machine. It’s the animal inside that will revel within my wounds.
Today was the 5th day in the gym straight. I don’t feel over trained. I don’t think I can be. I have built
resilience to it. It comes at a price though. It seems to sway the balance. The more submerged I
become within the pain and process the more delicate my normality becomes. I’m more sensitive. My
emotions become consuming.
I dragged it deep in the gym today. I was hitting barbell curls with 1 and a half plates a side and then
same with the E-Z bar. I think I took the 60Lbs out for alternate curls. I can’t really remember. The
images within my head overcame the reality. I could see my breath; blood was coming from my eyes,
and veins burst from my biceps. It was a beautiful scene and the euphoria kept me driving harder
each set.
I can see and feel myself growing in real time when I have workouts like this. I looked at my hands
after the workout. They had been bleeding between my point fingers and thumbs. I hadn’t noticed
during the workout but now they were hurting. Four months away from this had left them soft. I have
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to suffer for my art. It’s a small price. Its probably a good thing that I have two days off.
to suffer for my art. It s a small price. Its probably a good thing that I have two days off.
Shivom has invited me to a new type of crossfit class at 7am tomorrow that includes a 1000m swim,
60 burpees, 50 thrusters and 50 kb/db thrusters. I’m going to do it. I want to get much bigger, much
leaner and much fitter. What else is there to do? I need to keep finding ways to build up scarring to
condition my resolve. Anything less is anyone else.
Tonight I have some emails to address and some calls. My last one is with Bodybuilding.com at
8:00pm. Further from that I want to be done for the evening. I’ll go for a walk to clear my head. Siting
in the darkness looking at the ocean. I did that in silence with my life coach yesterday. It was nice.
She is good person and good company.
Workout Plan
Day 5: Biceps, Calves, And Abs
Barbell Curl
4 sets, 8-12 reps
Dumbbell Alternate Bicep Curl

4 sets, 8-12 reps
EZ-Bar Curl
4 sets, 8-12 reps
Calf Press
3 sets, 8-12 reps
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Standing Calf Raises

4 sets, 8-12 reps
Bent-Knee Hip Raise

4 sets, 8-12 reps
Jackknife Sit-Up
3 sets, 8-12 reps
Jogging-Treadmill
1 set, 15 minutes
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Week 1 of 12 Day 6
Day 6 - Rest
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Gethin does a mobility class today to keep his joints and muscles supple, healthy, and able to move
through a full range of motion. To build maximum mass and get the most from every exercise in the
gym, you need your body to function and move optimally. While it's easy to underestimate the
importance of active recovery, don't skimp on it.
Sleep is also incredibly important for recovery and growth, so you need to take it seriously. If you
have the money, spend a little extra on a good mattress. To promote better sleep, it's also a good
idea to make your bedroom as dark and cool as you can.
Most importantly, turn off your television and put your cell phone away before hunkering down for the
night.
Day 6 | Active Rest Day | Kris Gethin's 12…
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Last night was really nice. My life coach messages me and said she saw yesterdays blog update. I
panicked for a second believing I had said something bad. I don’t usually recollect what I have written
so I wasn’t sure. She then messages me and asked if I would like to go for a drive into town. We went
to Mohammad Ali Road which was pretty cool. There was so much life, lights, smells, activity, hustling,
food, praying and indulgence.
This was one of the more important nights on the Muslim calendar during Ramadan. Apparently the
streets are quite quiet during the day but because everyone enjoys their food in the evening.The
activity was amazing. We drove around some lavish areas and some areas that needed a little more
maintenance. It’s a shame to see these areas ignored. You can even see that the powers to be even
show their discontent by no longer powering the streetlights.
Ramona then took me to a café in town I had been to several times before. The menu had change
since my last appearance so I had to get creative with my ordering skills to fit my macro ratios.
Because I am a bit of a stickler for schedule, we left so I could get a few hours sleep before rising
early for this mornings 7am crossfit session.
The drive back was relaxing. She had a CD stacker full of 80s greats – Duran Duran, U2, Dire
straights, Soft Cell, Depeche Mode, etc. It was quite weird that we were both singing U2 and Tears
for Fears tracks out loud with windows down to the backdrop of crashing waves. It was weird
because it was an unexpected scene of serenity, which calmed me and put me to sleep with ease
when I walked in through the door.
I felt good this morning knowing I was going to hit out a crossfit session on my rest day. As my
physical resilience take a stand, I need to run at it more. I may be getting older but my conditioning,
thresholds, scarring, and drive is coming puts up a fight. I have to push harder to build an excuse for
evolution.
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I was early to the class but Shivoham, my instructor, was there waiting. This was the first time I had
swam since I competed in my triathlon a couple of months before but I was confident. My mind has
become undaunted. I went straight into a 200m swim, 30 burpees, 50 kettlebell squat thrusts, 450m
swim, 30 kettle bell squat thrust, 50 burpees and then another 200m swim. I didn’t time it but I know I
had it done between 40 and 50 minutes. I felt good before, I felt amazing after. I think we got some
good footage for the Bodybuilding.com viewer following my Daily Muscle Builder series.
I have been enjoying my senses today. My living room window overlooks the ocean. I have been
using the cushion Ramona gave me to sit on the floor and appreciate the sight and sound. I have
been eating my meals there.
A huge report of my Tissue Mineral Analysis lab test results have come back from the US. It will take
me a couple of hours to go through this. It will be interesting what my hair samples tell me on this
one. I better get into it. I have to ensure that every test I do for my future supplement line is the best
that it can possibly be. This is where it counts. No marketing and ads, but through knowledge,
mileage, observation, proof and results.
Following that I need to begin planning. At the end of this transformation I was going to go to the UK
immediately but the first Gethin Gym may be launching at this time so I would need to be here. My
KAGED MUSCLE supplements will be launching just prior to this so I need to check what in store
surrounding this. I need to book the Gary Numan concert tickets for November 28th in London.
In December comes the release of the first of two books I have written this year. It may clash with
seminars that I have been asked to do in Australia at that time. Mets, the owner of Titan Gyms, is
marketing a 12 Week DTP competition in September and wants me in Sydney for December upon its
completion. I 'm hoping it doesn't clash with my book launch.
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Week 1 of 12 Day 7
Day 7 - Rest
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You don't need to live like a hermit for the next 11 weeks. If you're invited out, go out. You'll just have
to learn how to navigate a restaurant menu and make choices that will help you reach your goals.
Today, Kris will guide you through the best ways to enjoy restaurant food while sticking to your
nutrition plan. Take his advice and keep your eye on the prize: building a serious amount of lean
mass over the next 11 weeks. Every day, meal, and workout counts!
Day 7 | Active Rest Day | Kris Gethin's 12-Week Muscle…
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I woke up sick. I thought I kicked it out of my system when I woke up yesterday morning but after the
following crossfit and swim, I slowly began to deteriorate. I cant do anything but to ride it out.
I went for a beach run this morning. We also scheduled the video of me participating in my mobility
and manipulation class. I then prepped some food and headed out to meet with one of our Physique
Elite trainers - Rich Lovatt - who arrived here only yesterday to train Arjun Kapoor. We caught up in
Starbucks before I took him to Suzettes for food. He’s a really cool guy. I like the way he thinks.
Although he’s on a different frequency than me, I know we are going to get on very well. Rarely can I
say that about a lot of people. He wont bull or has hidden agendas. I’m happy that Nick Orton gave
him the opportunity to come here – he will be great for India.
At Suzettes, Rich had a DTP Protein Crepe and I had an egg white omlette. My Coach, Ramona,
joined us there. The conversations were different and enlightening. I liked it. I began to think more
presently bound instead of past and future……where I usually am. Coach has been good at extracting
the bad and replacing it with a purpose of my own. We all played some pretty cool mind tricks which
were very revealing before I came back here to my apartment to skype with my sister, Ebonie, and to
see my niece. Earlier, Ebonie had sent me a video of her taking her first crawl yesterday. Although I
have never wanted kids, its crazy how satisfactory these little things are to witness. I hope I am in the
UK when she begins to walk. So, when we connected online, Alys cried a lot in front of the camera. I
try to put myself in her shoes – seeing my talking decapitated head locked inside a computer screen
must have had some shock value. We will skype more often so she can better adjust.
Today I wrote my columns for Men’s Health and TRAIN Magazine. I’m glad I can cross them off my list.
I wrote a song for the hopeful festival tour next year. Although the band and I want to rehearse and
perform my Album – Cheap Sympathy – I feel like I need to write some more material with deeper
layers. I am getting influenced by new music, experience, and thoughts all of the time. I should
express them. I’ll try to punch out 1 song a week and narrow them down to a tight set list. I like my
previous Album but I feel I need something more powerful for live performances with impact. I cant
rely on my voice so a presence and charging lyrics will need to be intact.
I like to stay busy and occupied, especially when I am leading a video program like by example. The
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time spent working is less time spent giving exhaustion a voice and my appetite a home. I’m a big
time spent working is less time spent giving exhaustion a voice and my appetite a home. I m a big
eater with a big appetite. The meal times go quicker and the schedule of food, sleep, workouts and
cardio become more systemized. This is the machine part of me.
Week two of the Daily Muscle Building Trainer begins tomorrow. I need to begin changing my
mindset again. A weekend is a long time to leave and then return to the mental magnitude I need for
this. This is why I insisted that this program involved 5 days straight of weight training with weekends
off. Once in character, it’s easier to maintain and stay in that mental structure. Much like an actor
submerging into their character. The very best will often not take on other roles because jumping in
an out of characters can jeopardies their artistic perfection. The weekend will eradicate all exhaustion
and free radical damage leaving the body and brain fresh and hungry for the next 5 days of urgency.
I have to weigh myself for the camera tomorrow. I think I have put on a lot of weight in this first week,
maybe 2-3kg - its been a shock to the system. I have to ignore my body fat and keep aiming for high
numbers. I wont put on much more body fat but I cant wait to shave some off. Its all about the muscle
now though.
Tomorrow, pain is coming with more force. Leg day is the perfect defining moment to start the week
and maintain its ferocity. I have already added the pain to my guess list with room for more names I
plan to take. I’m expecting it. Life will have no idea how to face me once my target has been set.
Gods will bleed and the sun will die before I take anything less than my reps and sets for hostage.
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Week 1 of 12 Day 1
Day 1 - Legs, Abs
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Day 1 of Kris Gethin's muscle-building program starts with a bang: a hardcore Y3T leg workout. Don't
expect to take it easy. Don't expect to start slow. Expect to train with focus, ferocity, and purpose.
Day 1 | Legs and Abs Workout | Kris Gethin's 12-Week …
Today, you'll head to Elixir Fitness in Mumbai, India, for the first time and begin your 12-week journey
toward building a leaner, more muscular you. You'll see Kris train with deadly intent, and Chat
you should
follow suit.
This week, you and Kris will take on the first week of Neil Hill's Y3T training program. These workouts
are built primarily on compound lifts to prepare your muscles, tendons, and joints for a series of
intense isolation exercises coming at you over the next two weeks.
Kris will walk you through the workout and the meals and supplements you'll need for the day. Follow
what he says and you'll have no choice but to succeed!
Workout Notes
Before going heavy on the leg press, be sure to do 1-2 warm-up sets with lighter weight.
Kris likes to stretch his muscles between sets. If you've never stretched between sets, give this
technique a shot!
It's vital that you hit failure within the required rep ranges. Select weights that will challenge you
to do so.
Keep your rest periods relatively short; 60-90 seconds is plenty.
The day of reckoning is here. Its time to slaughter my slumber and create life. Some people like to
fornicate and give birth to human production, I want to go head-to-head with myself and multiply
muscle fibers. The more I can batter myself into magnification mutation, the more life that will live
inside of me. It makes the senses that much more astounding. life how it is supposed to be. Life will
be how I want it to be.
I weighed myself in as 89.9kg on this morning. I want to get that number up to around 96kg but with
a lot less body fat. If people think those goals are unrealistic, I am happy to continue to reside in my
planet where it is.
The places where I push my mental capacity and drag my body will be unnatural to a human
environment and circumstance. This is the only way we can attain unnatural results …..naturally. When
people…the unbelievers…witness the change, I can predict the assumption of their insecurities.
I have my KAGED MUSCLE line of pre, intra, post workout and post workout supps packed. I have my
gym bag full of accessories to keep me held together. I will push the limits to a thread….but never
Chat
breaking. I'll continue this after filming.
g g
7:45pm
Today was…interesting. The video crew were great to work with, Elixir Gym by Pradeep were more
than accommodating, the heavy leg workout was on point, my hamstrings didn’t trouble me…..but I
think I may have pushed it too far.. for day 1 anyway. I was surprised to be using the stack on a lot of
movements considering it was my first day. All of the mental preparation and visualization came to
the front and carried me. If everyone knew how to tap into it, it would be made illegal – I believe its
that good. Its the most underrated and underused tool available to us.
Today was my first real workout in 4 months. The legs and abs workout took around 90 minutes and
then I went straight into some HIIT. After we did the wrap-up video and I left. What they didn’t capture
was me doing a crossfit class only 1 hour later. I want the video crew to capture me doing this class
on the weekends so I figured I’d jump into a session today to prep myself and so I didn’t look a dick in
front of the viewer.
Well, I think I already did a good job at that by wearing my compression pants I had to don
(recommended on the first day by my physio). I definitely don’t have the Kai Greene or Lindford
Christie package to justify lycra. Lets say I was nervous in front of the video crew. Hows that for
justification?
The Crossfit WOD began with 10 minutes of squats followed by 7 minutes of dead clean squats, and
then what seemed like an eternity of box jumps, burpees and chin-up circuits. 50 toe-to-bar leg raises
finally finished me. I have a tendency of jumping deep into things. I end up either entertaining
adaptation or regret. Tonight I am having a threesome of adaptation, exhaustion and overtraining.
I cant remember the last time I ate this much food. I was supposed to start on 3200 calories. I blew
that about 1000 calories ago. Its all clean but my carcass is telling me it needs it. I’ll give it what its
cries for or it will turn on me tomorrow.
I should pack my supps, food, gym bag and GoPro for tomorrow.
Workout Plan
Day 1: Legs And Abs
Chat
Leg Press
4 sets, 8-12 reps
Split Squats
3 sets, 8-12 rep
Hack Squat
4 sets, 8-12 REPS
Stiff-Legged Barbell Deadlift

4 sets, 8-12 reps
Lying Leg Curls

5 sets, 8-12 reps
Seated Calf Raise

4 sets, 8-12 reps
Standing Calf Raises

4 sets, 8-12 reps
Bent-Knee Hip Raise Chat

4 t 8 12
4 sets, 8-12 reps
Decline Reverse Crunch

4 sets, 8-12 reps
Jogging-Treadmill
1 set, 15 minutes
Next: Day 2
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Week 1 of 12 Day 2
Day 2 - Chest, Triceps
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Even if your legs are dragging from yesterday's workout, you still need to get into the gym! Today,
you'll follow Kris as he absolutely hammers his chest and triceps. Use his hard work in the gym as
inspiration to crush your own training session!
In this video, you'll get a little peek into Kris's mindset. Although he feels frustrated at his strength
levels, he digs deep and turns that frustration into positive energy.
Chat
Workout Notes
Before going into any shoulder or chest activity, warm up with some light rotator cuff exercises.
If you manage to only scrape out 8 reps on the first set of an exercise that calls for 8-12, drop
the weight so you hit failure in the proper rep range.
During the negative portion of your reps, slow down. Make each negative take about three
seconds. Then, explode out of the hole!
Take a few minutes of rest when transitioning between the chest and triceps exercises
5:45am
I am pretty beat up. I feel I could sleep some more…but I never can. My mind always has too much in
its mind. My legs aren’t anywhere near as sore as I expected them to be. I think I have mentally
prepared for much worse. I have an unrelenting drive towards the pain, so I always want more than I
can get. Maybe the Crossfit loosened me up.
Ever since I have implemented more cardio into my daily regimes, especially post workout, I have
been able to better recover. It gives me an all access pass to drive my body further today. I have 12
chest and triceps left over the next 83 episodes. I wont be counting the reps and sets, but I am going
to make every one of them count and I am going to make sure I pay for every one of them.
Today, tomorrow and the 81 days that follow are my shots at importance and purpose. I need to run
into each one of those walls with ferocity. Mayhem, pain and manifestation isn’t something I will be
running after or looking for. I have been holding those ers captive and they are coming with me. I am
going to throw them at life every day. If I keep smashing them at any barrier put in front of me, they
will stick.
4:30pm
So far I have eaten 20 egg whites and gluten free oats, 2 portions of salmon with sweet potato, basa
fish and couscous, and a protein shake. I have another salmon and steak meal to go.
Chat
Chest and triceps are done. My patience is done. The workout was okay but I was frustrated because
C est a d t ceps a e do e. y pat e ce s do e. e o out as o ay but as ust ated because
the weights that I used to warm up with were breaking me at failure. I got over it by the time I got to
the 3rd exercise. I had to remind myself of what Neil Hill told me about week one – 3 second
negative and blast out of the hole. I did that and by forgetting about the numbers on the dumbbells.
I lost myself deep into my muscle fibers, seeing my blood cells rush as the adrenaline kicked in, and I
felt all my fears, tears hatred and anger get used as an internal combustion of fiber recruitment. It did
the job, and I ensured that plenty of rest/pause principles set the tone to failure. Only if I fail will I
succeed. I failed.
7:20pm Wow. I just had a session with a lifecoach. It was cool. I like how this particular person
conducts her profession. Its very different from what I had seen in the general sense in western
countries. Her approach was very spiritual and meditative. I dig that. I know its what I need. I think my
previous paragraph prior to this session exploited that. I’m not allowed to talk to anyone for the rest
of the night (that would be unlikely anyway.
Workout Plan
Day 2: Chest And Triceps
Incline Dumbbell Press

3 sets, 8-12 reps
Dumbbell Bench Press

3 sets, 8-12 reps
Incline Dumbbell Flyes

3 sets, 8-12 reps
Dips - Triceps Version

3 sets, 8-12 reps Chat
Triceps Pushdown
3 sets, 8-12 reps
Kneeling Cable Triceps Extension

4 sets, 8-12 reps
Jogging-Treadmill
1 set, 15 minutes
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What are the benefits of BCAAs?

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What are some tips for effective shoulder exercises?

6/23/2019 Kris Gethin's 12-Week Muscle-Building Trainer

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Program Overview Workout Overview Training Overview Nutrition Overview Supp

Day 3 - Shoulders, Abs

Day 3 | Shoulders and Abs Workout | Kris Gethin's 12-…

Read Gethin's Journal

Day 3: Shoulders And Abs

Side Lateral Raise

Standing Front Barbell Raise Over Head

Seated Bent-Over Rear Delt Raise

Decline Crunch Chat

4 sets, 8-12 reps

Barbell Rollout from Bench

Previous: Day 2 Next: Day 4

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Day 4 | Back Workout | Kris Gethin's 12-Week Muscle-…

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Bent Over Barbell Row

Seated Cable Rows

Wide-Grip Lat Pulldown

One-Arm Dumbbell Row

Straight-Arm Dumbbell Pullover

Previous: Day 3 Next: Day 5

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Day 5 - Biceps, Calves, Abs

Day 5 | Biceps, Calves, and Abs Workout | Kris Gethin's…

Read Gethin's Journal

Day 5: Biceps, Calves, And Abs

Dumbbell Alternate Bicep Curl

Standing Calf Raises

Bent-Knee Hip Raise

Previous: Day 4 Next: Day 6

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