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Kris Gethin's Muscle-Building Trainer, Day 47

Congratulations; your first week of DTP training is coming to a close. Today calls for an intense triceps and calves session. Hold nothing back.

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You and Kris Gethin have triceps and calves on tap today. Get ready to hit the gym, hit your horseshoes, and make your calves tremble. Watch today's video for instruction and motivation, and do everything you can to finish this training week strong. Every session counts.

Day 47 Triceps and Calves
Watch The Video - 10:21

Workout Notes

  • Going to failure is more important than adding excess weight. The body doesn't know how much weight is on the bar; it knows it has to grow under stress and intensity. If reaching the required number of reps is impossible, strip weight as needed.
  • During overhead triceps extensions, flare the rope out to accentuate the contraction. When you feel like you can't physically perform one more rep, wedge your hands together and knock out the rest.
triceps and calves

Close-Grip Barbell Bench Press

6 sets of 30, 25, 20, 15, 10, 5 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Seated Calf Raise

6 sets of 30, 25, 20, 15, 10, 5 reps
Seated Calf Raise Seated Calf Raise


Barbell Incline Bench Press Medium-Grip

6 sets of 5, 10, 15, 20, 25, 30 reps
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip


Seated Calf Raise

6 sets of 5, 10, 15, 20, 25, 30 reps
Seated Calf Raise Seated Calf Raise


Triceps Pushdown

6 sets of 30, 25, 20, 15, 10, 5 reps
Triceps Pushdown Triceps Pushdown


Lying Dumbbell Tricep Extension

6 sets of 5, 10, 15, 20, 25, 30 reps
Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension



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

My friend Jag arrived from the UK in the early hours of this morning. I was sleeping when he arrived so I kept the door open and left food for him in the kitchen. I spoke to him via whatsapp as he was in transport from the airport. I happened to be up eating at this time, which was around 2am. Then I woke up an hour later to find him sleeping with the lights in on in my spare bedroom. There was a discarded Nutrition by Design cup in the trash. I was happy he had eaten. I switched the lights off in his room and closed the door so he couldn’t hear me cracking eggs from in the kitchen. I eat a lot during the night. For me to get down 6000 calories now is quite comfortable.

At 6am he came into the living room and gave me two Nike bags full of the new matching sport blue Retro 6 Jays. He is aware that I am a sucker for the retro style Jordans, and knowing my DTP colors, he knew he was onto a winner. I insisted on paying him but he insisted that it was a belated Birthday present. What a great friend Jag is. I appreciate humans like this, not just because they give me a materialistic possession, but what he went into purchasing all of this from in another country when I am not around. I’ve often wondered if I exist when someone isn’t there. Times like this confirms I do….even for a moment. For someone to think so much of me to do something like this always effects me on an emotional front I don’t know why. I find it hard to deal with. I feel I am undeserved but I appreciate it also. I hope I can live up to being as good a friend back and not let him down.

I chased sleep again last night but couldn’t catch it for more than 45 minutes at a time. Regardless, I felt better today than I did yesterday. I had no mental intensity or aggression about me but I got in a great workout anyway. I drilled in 36 sets for triceps alone and 12 for calves. I could feel my skin splitting and I experienced my muscle fibers breeding out of desperation to survive. I put them in fear of becoming extinct through the repetitive torment. Jag helped me push out the extra reps that my aggression normally would.

After the workout, I went straight into a meeting with Jag and our Gethin’s Gyms franchise investors for several hours. Tomorrow morning I get on a 6am flight with them to inspect the premises, which we hope to be fully completed and functional by the years end. This will be our flagship gym for India so it has to be nothing less than 100% from all aspects. I want the investors to be proud of owning a Gethins Gym over any other brand. From the equipment, design, software, trainers, hospitality and infrastructure, I want it to be the best gym that can be found globally.

I have to prepare all my meals and supplements for tomorrow. I will try to punch through as much work as I can tonight and before I drive to the airport in the morning. The time at the airport and on the plane will be taken up with business discussion and meetings. The schedule tomorrow is back-to-back jammed but at least I am moving. Sitting still sucks, even when my body and brain gets battered like this during the week, I have to keep moving. If I slow down, it will only windows of complacency and weakness. **** that. When the wheels fall off, I’ll drag my ass.

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.