Lesson 11.1

Believe in the Process.

Everything is life that has to be earned is a process. In training, your diet, and living a healthy lifestyle, this is especially true. You can achieve anything you want in fitness if you follow the process and stick to it. You're going to lose motivation at times, have your doubts, and consider not taking good care of yourself.

There are many ways to measure your progress, so tracking your results in a number of ways will remind you of what's working and keep you going. Remind yourself to believe in the process because if you stick to it, you'll get the results.

Fitness is a science, thousands of people with goals the same as yours have succeeded by doing what this course outlines. The only ones who fail to get results or those who stop believing and quit the process.

I often stress the importance of form and technique. Weightlifting is a skill and skills are not instantly attained, but they are worth taking the time to learn right. Learning a new exercise, a new habit, or anything new to you will require patience and persistence to see the results of your efforts. It's all a process just like learning an instrument is a process.

The workout itself is a process. Every workout I repeat the same process:

  1. Massage
  2. Stretch
  3. Dynamic Warmup
  4. Workout
  5. Massage
  6. Stretch

Every time. It's a process that I know works great for me and everyone I train. I never divert from this process because I believe in it.



Loaded Carries


  • grip strength
  • hip stability
  • core strength & stability
  • upper back
  • activate the rotator cuff
  • work capacity/cardiovascular


Equipment Options: Kettlebells, Dumbbells, Sandbags, Trap Bar, Weighted Vests, Sleds, Backpacks, Ropes.

  • Waiter Carry
  • Rack Carry
  • Farmer Carry
  • Suitcase Carry
  • Mixed Carry
  • Sled Push/Pull
  • Rope Climb
  • Bear Hug Carry

Pick 3 or more variations. Do 9 sets total down and back.

Learn more: https://www.t-nation.com/training/secret-of-loaded-carries


Nutrition Bars

  • Designed for athletes and high volume training.
  • High in calories, high in sugar.
  • A suitable meal replacement if no better alternative exists. Don't make this a regular option.
  • Expensive vs. food - you can get the same or more nutrition for a lot less than offered in nutrition bars.

Calories equals energy, anything that has calories is technically an "energy food". If you aren't using that energy (i.e. for training), consider something else.


If you don’t have time to warm up, you don’t have time to work out. Follow this process every workout.

  1. Massage
  2. Stretch
  3. Dynamic Warmup
  4. Workout
  5. Massage
  6. Stretch


Total Body

BB OH Press 1RM

BB Deadlift 3x12
Chinups or Bent Row x50 (throughout workout)

Machine 1-Leg Curl 3x15

WG Lat Pulldown 3x15
DB Hammer Curl 3x15

9 total sets down and back
1-KB Rack Carry
1-KB Suitcase Carry