Kris Gethin's Muscle-Building Trainer, Day 75

Get ready to eat, train, and grow with Gethin. Day 75 is coming soon!

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The lesson Kris teaches today is an important one: Your body is unique and will build muscle in a unique way. Your genetics and body type will determine how your muscles will look. So, don't be discouraged if your abdominal muscles aren't square or your biceps don't peak quite how you want them to. Keep working. Build your best body.

Knock this shoulder workout out of the park! After today, you only have one more shoulder workout left. You're getting closer to your best-physique finish line.

Day 75 Shoulders and Abs
Watch The Video - 14:55

Workout Notes

  • Try not to sit down during the shoulder portion of this workout. You're working your core stabilizers as you stand.
  • You may have to finish your upright rows with some light weight. Don't worry about it. Get through the reps.
Shoulders and Abs
giant set
1

Upright Barbell Row

5 sets of 30, 25, 20, 15, 10 reps
Upright Barbell Row Upright Barbell Row

Standing Military Press

5 sets of 30, 25, 20, 15, 10 reps
Standing Military Press Standing Military Press

Alternating Deltoid Raise

5 sets of 30, 25, 20, 15, 10 reps
Alternating Deltoid Raise Alternating Deltoid Raise

giant set
2

Alternating Deltoid Raise

5 sets of 10, 15, 20, 25, 30 reps
Alternating Deltoid Raise Alternating Deltoid Raise

Standing Military Press

5 sets of 10, 15, 20, 25, 30 reps
Standing Military Press Standing Military Press

Upright Barbell Row

5 sets of 10, 15, 20, 25, 30 reps
Upright Barbell Row Upright Barbell Row

superset
3

Seated Calf Raise

6 sets of 30, 20, 10, 10, 20, 30 reps
Seated Calf Raise Seated Calf Raise

Tuck Crunch

6 sets to failure
Tuck Crunch Tuck Crunch

4

Cardio

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


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Click here to go inside the mind of Kris Gethin

I saw the expression from the weights look up to me as I looked through them all searching for my weapons to destroy any weakness in my delts. I was in control. Quite the contrast of what I usually feel outside of the walls – stares looking down at me. Stares come across the road, within close quarters, at the movie hall, in the mall….and they always pierce their target with uncomfortability. The worst ones are the ones that get close and use word for weapons. Hollow words and expressions do nothing but make me feel hollow. The workout, as with all of them, filled me until I felt my skin stretch across my frame. My muscles began to take on characters of them own. I didn’t feel alone. The were here to visit me, feed and empower me. The lies of life make me feel like a train crash that doesn’t stop burning, rolling or screaming, but when the weights place all of their pressure on me, it all stops and the clouds of smoke disappear. The heavier and harder I go, the clearer the skies, the more tranquil the sound. Everything can damage, mutilate and scar you on the inside. Its an open wound that puts the taste of death in your mouth. When I damage myself with reps, mutilate through sets and scar myself for days, its removes the inwards destruction and heals the hurt.

When people ask me what keeps me motivated every day, its several things. This my therapy. It hardens my resolve, keeps me disciplined in life, and puts a burn on my weaknesses. I don’t excel at anything. Nothing has become a passion as much as this. I feel I have a chance in this. Music is a close second so I know if I was to stop today I would put as much effort into music. I enjoyed creating and recording my album – Cheap Sympathy – last year. I want write another next year and play live. My French friend asked me what its like to own every part of my body. Her question made me think about that. I could be in a position own every part of me without being at its mercy. Not many people can say that. Yesterday, for the first time, I felt like I knew what she really meant. I felt in complete ownership in every nanoparticle of my being. The evolution in the gym over the past 11 weeks in particular has allowed me to own it. Her question allowed me to acknowledge it. Her taste in music is very similar to mine and now she is putting together a band. Considering her influences, I believe it will be impressive, powerful and delivered with an attitude that would shatter the view of your eyes.

Its my sisters Birthday today. I had to wait until my brain bled itself dry of the workout before I could come back to life and sing Happy Birthday down the phone. After the workout I went to the editing studio to view 6 episodes. Half way through we filmed a skype chat with my parents. It was nice to catch up but it was hard to relax and be myself with the camera crew there. The call kept dropping and the view was so pixilate it appeared like I was looking into LEGOLAND.

I may possibly plan a fast fat loss video series for when I get back to the UK just to detune and detox my body and brain. I think both will go cold turkey if I don’t have something past this. I remembered when I stopped weight training to lose my muscle in preparation for the triathlon earlier in the year. My body hurt like never before and my brain became compressed. Its hard to decide though. One of the worlds best specialists who has been studying all the lab-test reports I have been submitting wants to hook me up to a machine and an IV for 3 weeks as soon as I am done. All of my internal functions are showing 100% optimal health except my neuro-transmitters, seratonin and dopamine. They are completely off the charts. He actually said there isnt a chart for my levels. When I go home at night, especially considering the training and work I do, he said I should be expended of energy and in a state to recover. But apparently, I have enough neuro energy to run a Toyota Prius. This is partly why I only sleep 3-4 hours per night. But I dont think I can go straight into a hospital directly after this. I need my own detoxification first. My health is and is always my priority. I will think this one through after my 12 weeks are up

I can’t make a decision here. But its swimming at the bottom of my brain and the waves will keep hitting me for an answer once I leave India. My brain is hurting too much to think more right now and my eyes are too dry to type.

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