Kris Gethin's Muscle-Building Trainer, Day 31

You know the pull-up. You love the pull-up. But do you 10-sets-of-10 love the pull-up? Get ready to find out in today's brutal GVT back workout.

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What's the most important nutrient to keep you performing at a high level during an intense high-volume workout like the one you'll perform today? It's not caffeine or any amino acid. It's water! That's why Kris wants you to stop for a moment today and take stock of your hydration strategy.

Are you getting enough liquid to replace what you're losing? If you're a regular user of pre-workout supplements—or just a heavy tea or coffee drinker—the high caffeine content might be making you lose nearly as much fluid as you gain. It can be hard to suck down enough water over the course of a day to keep up!

Day 31 back
Watch The Video - 11:55

This is why Kris is such a big fan of coconut water. If you're having trouble drinking enough, or if you drink so much that you worry about losing electrolytes, consider cracking open a coconut as an experiment this week.

Workout Notes

  • Warm up your biceps and back with a few light sets of cable curls and lat pull-downs.
  • Keep stretching, but keep flexing in the FST-7 style, as well. Pump that chest out and flare the lats out during your rest periods.
  • If 5 sets of 5 reps for the bent-over row is too heavy for you, lighten up and aim for a more familiar 10 reps.

Weighted Pull Ups

10 sets of 10 reps
Weighted Pull Ups Weighted Pull Ups


Bent Over Barbell Row

5 sets of 5 reps
Bent Over Barbell Row Bent Over Barbell Row


Barbell Shrug

5 sets of 20 reps
Barbell Shrug Barbell Shrug



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

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I woke up this morning to a challenge by John Hardesty from I guess he was challenged to perform push-ups by Jamie Eason on behalf of her cause – Pediatric Cancer. Jamie is one of the realest women I have come across. I admit that I was quick to assume her as something else when I first met her. After spending some time with her I created quite a different personal opinion. She has a good heart, a hand that is always there for people to touch, and a personality that has clarity and warmth for the confused and cold. I’ve witnessed the inspiring influence she has on peoples hope. Its astounding. She is a good person. A survivor. An inspirer.

John did pretty well and performed 60 push-ups. He filmed it as proof from the headquarters on the meeting table, and then challenged myself, Jim Stoppani and Ashley Conrad to do the same. I am quite honored he would ask me, and to be asked in the company of those two people. I don’t think I can ever feel good enough no matter what I could be or do to be placed in the vicinity of others like that. Maybe it’s insecurity. I never want to change my overall self so maybe that it. Outside of the gym I am still the Welshman from the farm. I like him. The more I can be like him the better I feel.

I had trained chest only yesterday so I knew I wouldn’t be at my best to drain Johns bank account but I did what I could for the charity. I performed the pushups straight after the filming of my back workout and post cardio for the upcoming Muscle Building Video series. The film crew shot it in the street so the viewer can see its Mumbai. I figured it would be a good contrast. I then challenged Neil Hill and Kathleen Tesori to do the same. I will donate a dollar to every push-up they perform. I will probably donate double just to see my buddy Neil struggle. If I know him as well as I think I do, he has had some smashing workouts while visiting Texas for GASP.

My back felt okay today after my two hours massage last night. I was able to start the workout performing 10 sets of chins with a 45 plate hanging from me, and I finished the session with 12 45Lb plates on the bar for shrugs. As usual, I had left humanity for this hour. I sacrificed everything human to survive the wreckage. Every time my body wanted to walk away, I felt my new shadow breathe into me and tell me to stay. I heard the shadow whisper my name. I could see it written at the top of the guest list of pain written in my own lactic acid. So, I sat down and willingly endured the carnage knowing I was sat opposite company and companionship. When I feel my body scream I usually look for something to blame. Today it had a name. I'm getting closer. It felt good to feel superior to human instinct and function with another in broken friction.

I will test my bones again tomorrow. The more scar tissue I can wrap around me, the more protected I will become from complacency.

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