Kris Gethin's Muscle-Building Trainer, Day 10

Week 2 of Kris Gethin's mass monster begins with a heavy leg day! You only have a finite amount of leg days during the next 11 weeks, so make every one count.

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Today calls for a shoulder smash. What should you eat before your workout? Well, you should never eat nothing—that should be plain enough. You need to have fuel in your tank to promote peak performance.

What you put in your belly before you train can impact how your workout goes, so eat something light. You don't want a heavy, hard-to-digest meal that will just use up more of your body's energy. Gethin says he likes to have a fast-digesting carb like white potatoes or rice and some fish or some egg whites. You can also have a protein shake if you don't want to eat solid foods.

Day 10 shoulders and abs
Watch The Video - 10:33

Workout Notes

  • Kris likes to keep constant tension on his deltoids by stopping his reps before lockout. If you want to try this technique, go for it.
  • Do your best to isolate your deltoids for these exercises. It can be easy to rely on your traps, back, and even your hips to get you through the reps.
  • Take your abdominal training seriously. Seriously. Don't skip or half-ass it.
Shoulders and Abs

Dumbbell Shoulder Press

4 sets of 18-20 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press


Seated Side Lateral Raise

4 sets of 18-20 reps
Seated Side Lateral Raise Seated Side Lateral Raise


Reverse Flyes

4 sets of 18-20 reps
Reverse Flyes Reverse Flyes


Front Incline Dumbbell Raise

3 sets of 18-20 reps
Front Incline Dumbbell Raise Front Incline Dumbbell Raise


Dumbbell Shrug

4 sets of 18-20 reps
Dumbbell Shrug Dumbbell Shrug


Bottoms Up

6 sets of 18-20 reps
Bottoms Up Bottoms Up



15-minute intervals: 3 min. easy, 1 min. hard
Jogging-Treadmill Jogging-Treadmill

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Click here to go inside the mind of Kris Gethin

The day began of me reviewing 4 episodes the crew had filmed. They did a great job of editing the music and capturing the raw intensity and ferocity. The lagging was part was the educational description and demonstration. It’s an obvious mistake because none of them come from a weight training background. We need to make sure that its entirely clear from start to finish that a beginner could watch it and have an understanding of what’s required. I have asked someone from the crew to follow each workout based on the edited episodes - someone of no gym history at all. This will help.

I can’t wait for the viewer to see these videos. Its going to be great. I usually cringe when I see myself on the screen but I appear to be more comfortable now. I guess this comes with time, practice and confidence. I am more confident.

I then headed straight to Ambani Hospital to see Dr. Heath Matthews. He has helped me through torn ankle tendons, a torn hamstring and pec. He knows how to keep me together. He examined my knee and predicts a grade 2-3 grade damaged cartilage and bone bruising of the femoral patella. He advised that I go for an MRI immediately but I had to get to the gym for my Muscle Building Trainer shoulder and ab workout. So he called the MRI department and asked of an emergency appointment later in the afternoon. He worked on my IT band, quad, hamstring and taped my knee so I could at least hobble my way through the training session.

Again, the Elixir Fitness guys were amazing. They passed me the weights and took them off me for every exercise. I am so grateful to Pradeep and his staff for this.

I was ready for today’s carnage. I threw everything I had into this. I will not allow anything to sell me out. I wont let anyone come near to me during this time. I will defy logic and show the world what a natural disaster really is.

Seated shoulder press is usually one of my weaker exercises. I was able to perform 18-20 reps per set with the 90Lb DB’s. It was far from a record but I was happy since I haven’t done this for over four months. This set me up for the seated DB raises to follow. 18-20 reps with the 50Lbs came and went. The other exercises became a blur as I kept extracting my darkness. The only way I can do this is to be in it and then go so deep until I become it. I can’t see, hear or feel. It’s pure. This is my meditation. When I am asked to clear my head of all thoughts, I can never do it. This is the only time I can. When I am completely submerged into it. I can breathe without oxygen. I can function without effort. I embody my true meaning and my life. This is the only time I can feel my purpose talk to me. Some people never find it. I didn’t until several years ago. This is my proving ground where I know I have a fighting chance. The odds are in my favor. I have never seen anyone else down this far to challenge me. I’m always here alone.

Once done and wrapped up the filming, I had to race back to the hospital for a couple of hours for my MRI followed by another appointment with Heath. This is the 3rd time I have had an MRI in here in India during the past 5 months. It sucks. Anyone who knows me understands I have a problem sitting still and being confined. If I don’t get an isle seat on a plane, I won’t fly. 7 times out of 10 I walk out of a movie within the first 20 minutes if it doesn’t captivate me. I’m not easy to be around. Twice I was told to stop moving during the scan. I thought I was completely still but I guess this is one of my involuntary problems. In the end they had to weigh me down with what looked like sand bags. It worked.

After I met with Heath again I made the journey back to my apartment. I typed all of the above in the car. I will wait to hear the scan results tomorrow. The crew told me to let them know the results as soon as I hear them. I told them the results make no difference – it is what it is. I’m not too concerned of the results, only concerned of the video series and how quickly I can heal. There’s no way I am taking surgery during this time if that’s what they say…but I doubt it. I will show up to the gym every day for the next 74 days. That’s all they need to know.

I have a call with in 30 minutes. I will go over scenarios with them. If my knee is completely broken, maybe I can put someone through the next 10 leg workouts. This option is there for the taking out of sheer desperation. I wouldn’t be happy about it and I would feel bad for the person who would have to be on the receiving end. Lets hope it doesn’t come down to this.

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