Kris Gethin's Muscle-Building Trainer, Day 5

Muscular biceps, calves, and abs are essential components of your masterpiece physique. Hammer them hard with today's Y3T workout!

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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 and calves
Watch The Video - 10:47

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.
  • Biceps, Calves, and Abs

    Barbell Curl

    4 sets of 8-12 reps
    Barbell Curl Barbell Curl

    Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl


    EZ-Bar Curl

    4 sets of 8-12 reps
    EZ-Bar Curl EZ-Bar Curl


    Calf Press

    3 sets of 8-12 reps
    Calf Press Calf Press


    Standing Calf Raises

    4 sets of 8-12 reps
    Standing Calf Raises Standing Calf Raises


    Bent-Knee Hip Raise

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


    Jackknife Sit-Up

    3 sets of 8-12 reps
    Jackknife Sit-Up Jackknife Sit-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


    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. I got hit with two lies and deceits yesterday. I saw it coming but the confirmation is always bad. People deal with this stuff all the time. I just tend to have a mind that magnifies everything until it burns leaving scar tissue that I cant seem to kick. It plagues me. From 2:40am onwards I was pretty much awake with it the whole time. That’s the problem with people – you don’t always see what you get and they can let you down to easily. I’m don’t write everyone off, I’m just saying it’s a risk. This week is here to test me. I’ve been too emotional. I’ve been thinking too much. Hopefully the start of next week will give me some momentum to make it easier.

    So, around 3:30am I gave up 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. 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 are 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 cant have the disruption of these people who impacted me yesterday further effect me. I have to come to terms that they were people I know, and now they are people I knew. It’s not their fault. Its my perception that’s at fault. As always, I’m working on it.

    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. It will be up on for ever. I have a lot to be answerable to if this doesn’t go better than anticipated. This is the first time has allowed anything near this magnitude be shot outside of the US. I asked for this and I got it. It’s a lot of pressure but I’m glad for it.


    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. Some human interaction is what I crave but I cant form a function to work with it. The prices to pay will be worth it. I hope everything becomes more appreciative to me after the 12 weeks.

    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 could see the face and features I had given doubt. It was warped like the dude out of the movie Goonies. It was hiding under the dumbbell rack. Between sets I could see another version of this doubt, but still with a warped face, being dragged by the hair and taken out of the gym. Every time one left, that was my signal to add more weight on the bar. It felt good to rid myself of all the doubt. It had been chewing on my traps.

    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 to suffer for my art. It’s a small price. Its probably a good thing that I have two days off.

    I need to begin looking at my physique now to access the progress. Its going to be hard after four months of not working out. I purposely looked at myself except for when I had the tattoos inked on my torso. I haven’t looked since. This is the worst I have looked so I have to be careful that it doesn’t effect me this early in. I just got rid of a crowd of doubt; I don’t want to be overpopulated again.

    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 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.

    I wonder if I should bother with this blog over the weekend. I wasn’t going to. They aren't official training days for the viewer. I don’t know if anyone would notice. I am sure they have family, movies, friends, weekend holidays or gatherings that can occupy them. I’m out.

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