You've been training your ass off for weeks, months, for gosh sakes, YEARS! You have noticeable changes in your body and probably your life. "The gym is my therapy (cool for new people but it's bullshit to those of us that spend our life in the place) and my reward is working out."

The reward is what you become, not putting in the work. Putting in the work is putting in the work. Nothing more, nothing less. What that work does is change who you were, and preludes what you can become.

So why not reward yourself with small positive reinforcers upon achieving different goals?

It's ok to have a few perks that keep you in the game. Allow yourself to be treated.

"People begin programs for the rewards, they STAY in the program for the recognition" ~ Me

Today's Training:

Run: Sprints 100 yd repeats

Cycle

Suspended Knees to Elbow: 3x15

Front Plank: 3x30 seconds

Dynamic Bench:

  1. 8x3x50%
  2. 1x1x +10% more
  3. 1x1x another 10% on top of the previous one

Don't give this too much thought. Add 10 lbs to each side, then add another 10 lbs if you did the last one fast

Push-ups: 100 reps in as few sets as possible

DB Fly: 3x15

DB Supine Tricep Extension w/ fat gripz: 4x15

super set with

DB Hammer Curl w/ fat gripz: 4x12

Cycle