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Kris Gethin's Muscle-Building Trainer, Day 45

It's time to put in another hard day of DTP labor and add some serious mass to your barn-door back. Let's get growing.

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Building a strong, thick back takes time and focus. Since you can't typically watch yourself train your back in the mirror, visualization is key. Today, you'll channel your energy toward power output and explosiveness, concentrating less on the angles.

You'll have to dig deep to reach true muscle failure. As Kris will tell you, some days you're stronger than others. A lot of rest-pause will go into getting all these reps in, but you'll thank yourself in the end. Remember, all the muscle knows is failure and the stress of the load. It doesn't know the weight you're using.

Leave your ego out of it and hit this workout hard.

Day 45 Back and Abs
Watch The Video - 11:31

Workout Notes

  • During bent-over dumbbell lat rows, stretch out with your arms right above your eye line. Pull right back, bringing the dumbbells past your hips to ensure less arm flexion and biceps involvement.
  • If you reach failure early, just use the rest-pause technique. Drop the weight on the floor if you have to, but come back hard and pound out those reps.
  • If your grip strength is the weak link, consider using straps.
Back and Abs

Bent Over Two-Dumbbell Row

5 sets of 25, 20, 15, 10, 5 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row


Standing Dumbbell Upright Row

5 sets of 5, 10, 15, 20, 25 reps
Standing Dumbbell Upright Row Standing Dumbbell Upright Row


Wide-Grip Lat Pulldown

5 sets of 25, 20, 15, 10, 5 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown


Straight-Arm Pulldown

5 sets of 5, 10, 15, 20, 25 reps
Straight-Arm Pulldown Straight-Arm Pulldown


Weighted Sit-Ups - With Bands

5 sets of 25, 20, 15, 10, 5 reps
Weighted Sit-Ups - With Bands Weighted Sit-Ups - With Bands


Reverse Crunch

5 sets of 5, 10, 15, 20, 25 reps
Reverse Crunch Reverse Crunch



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

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Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

Insomnia haunted me again. The night previous had been good by my standards. In total, by going to sleep around 9:30pm and eventually getting up permanently around 6:00am, I was able to tally nearly 5 hours. Last night was closer to 3. I would like to try to get to bed around 9am so I can get a some Z’s more in but too much work and communication steals my day. My schedule has become day and night. My watch has become a calendar. Everything passes me fast like a blurred hedgerow from two inches away. I see stuff around me and wonder how it got there. I look at the amount of work I do and have to to recollect its beginning, journey and end, and wonder if it was I who did it. Sometimes I work so hard to become distracted from myself I have to communicate with my other self for confirmation.

I rely on schedule, times, a process and structure. I’m a machine for processing my supplements, meals and workouts. I give nourishment to my carcass, abuse it into retaliation and feed my brain with knowledge, all at exact intervals like a selective process in one of the SAW movies. If I don’t meet the exact interval, time and requirement, I perceive this loss and weakness as serious as dying. I will not die. When bedtime comes, iI consider it a time machine to breakfast, and then it starts all over again.

I am only 8 weeks away from launching my KAGED MUSCLE supplement line. The work it has taken to get this far this quick has burnt me, but it’s worth it. I know in my heart that nobody and no company out there has tested as diligently and as frequently as me. I know some people think I have become obsessed with the process but I prefer to look at it as an investment in my knowledge and passion. It’s a hobby. People spend money on horses, holidays, jewelry, etc, I like to spend it on neuro, hormone, intolerance, allergy, amino and GI tests to so I can better witness my process of foods, raw ingredients, and herbs under different stresses at different times. My health comes first, so to know that I am doing everything I can to be running like a Formula One car by taking in proven premium grades fuels is very therapeutic and interesting to me.

Last night I finished my second edit of my book, which will be out at the end of the year. I also reviewed the first sketches of my KAGED MUSCLE character in my comic, which will be published in Feb next year via Vimanika Comics at the Comic con convention in Delhi

I went over dates for a European tour of DTP certifications in November and a promo tour in Jan and Feb of next year. I’m hoping to be in Australia in December for the finals of a DTP competition. Its hard for me to plan that far ahead because I get anxious at commitment but I guess I should be grateful that people want me.

My brain feels like its decaying as I write this. My spine is sagging and my eyes are heavy. I cant sleep now though as I have too much work to pile though. The DTPXtreme workouts are killing me slowly. I’m in it now so there’s nothing to do but man the **** up. I have to push it harder than anyone out there. I’m the one in front of the camera so I cant allow anyone to come close to the resistance, intensity and battering I am taking. If its only humans that are following this, I have nothing to worry about. By taking on the role of a Monster is the only way to defy the logic of what I am enduring and the video crew are witnessing. Speaking of which, one of the camera women – Pooja - made me laugh this morning which is quite a task when I have submerged my brain into the mode needed to workout. I got eaten alive by the mosquitos while filming my training introduction. She said I am so inspiring and imposing that I even have mosquitos following my diet. I guess you had to be there.

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