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Hi,,

I know, I haven't put out a fresh issue in awhile. It's been a very hectic couple of months. In August, I went on my first vacation in about five years. Spent 10 amazing days in sunny (and HOT) Arizona. Probably the best 10 days of my life. Had an absolutely incredible time. Even managed to squeeze in a few workouts.

After that, I really had to get back on track for this year's MS 150, which was completed a week and a half ago. Over 7,000 riders this year, rode 160 miles over 2 days. The weather on Sunday was absolutely perfect. Saturday, not so much. It poured for the first 25 miles or so of the Saturday ride. Not the best way to start. Everything was soaked. I can't wait to see how much money we raised this year. Once again, it could not have happened without all the amazing volunteers. It was another huge success and I look forward to my 14th (or is it 15th) ride next year.

I hadn't even been able to take on online training clients the last few months due to other obligations and projects.

Now, it's time to hit the gym hard again. My weight was down to 163 by the time of the ride. Yeah, skinny! Happens every year. I'm back up to 167 now and want to get up to about 190 before cutting down again.

So, I've put together a new program that I'll stick with the next 4 weeks before making some slight changes and adding some intensity techniques as well.

I've been doing this routine for the past week and I can tell you this - everything is sore!

Here's how it lays out:

Workout #1 Chest, Shoulders, Triceps

Decline Bench Press 8 x 8 (30 seconds between sets) Flat Bench Flyes 3 x 15 (3o seconds between sets) Seated Dumbbell Press 8 x 8 (30 seconds between sets) Lateral Raises 3 x 15 (30 seconds between sets) Lying Tricep Extensions 8 x 8 (30 seconds between sets)

On the 8 x 8 exercises, I will reduce the rest between sets until I can get 8 x 8 with only 15 seconds between sets. When I can do that, I will up the weight and go back to 30 seconds rest, reduce down to 15, up the weight, etc.

On the 3 set exercises, when I can complete all 3 sets of 15 reps I will increase the weight.

I will only take 1 minute between exercises. It's a fast paced workout.

Workout #2 Legs, Abs

Squat 1 x 20 (with my normal 10 rep weight - this is incredibly intense) Leg Curls 3 x 15 (30 seconds rest between sets) Stiff Legged Deadlift 1 x 20 Standing Calf Raises 8 x 8 (30 seconds rest between sets) Oblique Twists 3 x 15 (30 seconds rest between sets) Weighted Crunches 8 x 8 (30 seconds rest between sets) Reverse Crunches 3 x 15 (30 seconds rest between sets)

Workout #3 Back, Biceps, Forearms

Chin Ups 8 x 8 (30 second rest between sets) Seated Row 8 x 8 (30 second rest between sets) Pullover 3 x 15 (30 seconds rest between sets) seated High Row 8 x 8 (30 seconds rest between sets) Incline DB Curls 2 x 10 (include rest pause reps at the end of the second set, then partial reps, then stand and do regular curls Incline DB Hammmer Curls 2 x 10 (same intensity techniques as regular curls)

I'm breaking down the routine into the following split.

Monday - WO 1 Tuesday - WO 2 Wednesday - WO 3 Thursday - Off Friday - WO 1 Saturady - Off Sunday - Off

Monday - WO 3 Tuesday - WO 2 Wednesday - WO 1 Thursday - Off Friday Workout 3 Saturday - Off Sunday - Off

As you can see, I am only hitting legs once a week. This is due to the intensity of the 20 rep squat program. You may want to experiment and see if a slightly higher frequency works better for you. You may want to try twice per week and then go to once per week as you increase the weight and intensity.

This is a pretty intense program that will work for both muscle building and fat burning as long as your nutrition program is in place.

As always, go to www.buildleanmuscle.com/about-me.html to submit questions. I have received a bunch and will start answering them in future issues.

Now that my vacation is over and the bike ride is completed, you'll again see this newsleter on a regular basis. Hope all is well with you, {!firstname}.

No BS, No Excuses,

Gregg Gillies

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