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DAY 51Chest & Abs

Today I made lamb’s heart and tongue for breakfast, which disgusted my girlfriend. But it’s important to change up your protein sources for greater variety of nutrients and amino acids.

I’ve had my morning detox drink and I’ve mixed my supplements with water, which I’ll drink throughout the day. I get up very early to go through this ritual every morning. It takes time, but you need to invest in your program and your long-term health. You can always go to bed a little earlier the night before. I consider the preparation of my supplements and food to be as important as my workouts. Don’t shirk any aspect of your program—give them all equal weight and importance when you want to get the most from your training efforts.

Today’s chest workout uses DTPXtreme. The first move is decline machine chest presses. You’ll perform a total of 8 sets, beginning with 20 reps. Follow this with 20 seconds of rest as you increase the weights for the next set of 15 reps. Keep your rest equal in seconds to the reps you perform. Perform the reps more slowly for heavier sets. You can substitute decline dumbbell presses if you don’t have this machine available in your gym.

The second exercise is incline Smith machine presses, targeting the upper pecs. Readjust if you feel the load in your delts—you should feel this move in your pecs. I only came down halfway, sticking out my chest and retracting my shoulders to emphasize working the muscle fibers in my pecs.

The third exercise is lying cable flyes, but all the benches were taken at the time, so I used a Bosu ball. You can make similar adjustments based on what’s available to you during your workouts. Again, perform 8 sets of DTPXtreme, going faster with lower-weight reps.

End this weight workout with a move I call bicycles. For this move, you lie on the floor and bring your elbow to your opposite knee as you simultaneously pull that knee toward your upper body. This move targets both lower and upper abs. Make sure to emphasize the movement in your abdominals. You can support your head with your hands but don’t yank your head toward your lower body. You’ll perform 5 sets, resting only about 15 seconds or so between sets.

 

 

Machine decline chest press

Sets:
8
Reps:
20, 15, 10, 5, 5, 10, 15, 20
Strategy:
DTP + DTPXtreme

Incline Smith machine press

Sets:
8
Reps:
20, 15, 10, 5, 5, 10, 15, 20
Strategy:
DTP + DTPXtreme

Lying cable flye

Sets:
8
Reps:
20, 15, 10, 5, 5, 10, 15, 20
Strategy:
DTP + DTPXtreme

Bicycle

Sets:
5
Reps:
FAILURE
Strategy:
Regular

HIIT

Sets:
1
Reps:
3
Strategy:
4 minutes easy/1 minute full 
intensity for a total of 15 minutes

 

TIP

Time management is a crucial component of this program. There’s so much you can do ahead of time, including preparing your clothes for the gym and for later in the day. And, as I’ve mentioned before, also take food with you even if you think you’ll be able to get home for your next meal—you never know what you’ll encounter throughout the day. Put together a checklist if that helps you manage your time every day.


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