Monumental
Monumental
  • 3 months ago
Dig Deeper
The Build [Weeks 9–12]
With your increased muscular endurance and power created from the prior two collections, now it’s time to build.
These workouts are positioned as your final collection in the 12-week process because your body is primed to lift heavier than you might have thought possible.
Isolating the muscle you’re training each day allows you to realize your gains and find your peak strength for each independent
muscle group.
And then build upon it.
Day 1 -Chest
Day 2 -Back & Abs
Day 3 -Arms
Day 4 -Legs
Day 5 - Shoulders & Abs
Day 6 -Steady State Cardio 3
Transcript
00:00What's up, this is split three.
00:10This is the build.
00:12This is the split where you need to connect to yourself, listen to your body and take
00:16everything you learned along the way and apply it to this very moment right here.
00:21This is the moment where you're going to take your body to the next level.
00:24This is where you dig deeper and it's just me and you.
00:27Let's warm up.
00:30Chest openers here.
00:31I want you to think about something that's very, very important.
00:34One, connecting to yourself, conquering your mind, knowing that you can transform your
00:40life by listening to your body, not going too heavy, not going too light, staying in
00:45the pocket of your lifting.
00:47I'm going to be there with you every step of the way, but I need you to focus.
00:51Keep opening up that chest.
00:52Here's what you're going to need.
00:54At least one or two sets of heavy dumbbells.
00:57You're going to need one or two sets of medium dumbbells.
01:00We're not going light today.
01:01We're going heavy.
01:02We're going to push.
01:03The load is going to take you to the next level.
01:06I want you to work so hard today that you don't even want to think about your chest
01:10until next week.
01:11Give me two more openers.
01:13You're going to give me one more.
01:14Let's just open up here.
01:16We're really going nice and slow.
01:17Open up because we're going to start with some incline flys, so I want you to really
01:20stretch it out there.
01:22And then we're going to do something really, really fun.
01:25Before we begin, we're going to flex this chest.
01:27We're going to work this chest so you know exactly what you're working.
01:31Go to the other side.
01:32Push.
01:33And just remember, I want you to have that calm, focused energy today that's going to
01:38help you make really great decisions on how you're going to push forward in this workout
01:43and beyond the workout so that your results are yours.
01:46Let's go to the mirror for a second.
01:48What we're going to do right here, we're going to focus on this chest.
01:52Okay, I want you to just put your hands around your chest.
01:55I want you to bring your hands together, squeeze, tighten up the core because you're going to
02:00need that too, and just push.
02:02Now feel this as you squeeze.
02:04This is what we're working today.
02:06This is what we're going to push.
02:07This is how we're going to move.
02:09Three, two, one, release, stretch it out.
02:12Here we go with some incline flys.
02:14Here we go.
02:15I'm going to start with 35s.
02:17We have eight reps, okay?
02:21You have five sets of eight reps.
02:23Now, if this is your first time doing this, it's just a little test, but I'm going to
02:27show you exactly what we're going to do.
02:30You're going to take it up here.
02:32Start with the dumbbells together.
02:33You slightly turn your hands out, come out to a fly.
02:36Don't go down too far that your back needs to arch.
02:39Squeeze and come back up.
02:41You still have to use the mind-muscle connection, so engage the muscle before you even squeeze.
02:47Are you ready?
02:48On for a set of eight, three, two, firm grip, let's go.
02:55Out and in.
02:56Come on, push.
02:57Make sure that lower back stays into the bench.
03:00You see my abs firing even as I go out, but squeeze that chest as you go.
03:06Come on, come on, come on, come on, push, push, push.
03:09It's not supposed to feel easy.
03:11It's supposed to feel like you're working.
03:13Come on.
03:14Remember, exhale during the work.
03:16Give me two more.
03:18Come on.
03:19Lift.
03:20One more here.
03:23Bring the knees up.
03:24Bring it in.
03:25I want you to think about the fact that you've gotten this far.
03:28We're hitting the ground running.
03:29We're going to push.
03:30If you have to increase weight, go do it now.
03:32If you have to decrease weight, go do it now.
03:34You only have 15 seconds.
03:36We're going to push through again.
03:37Come on.
03:39Take a moment to think about what it is that you want.
03:42Think about how you're firing up those muscles.
03:44Remember that you create the burn.
03:47Everybody back.
03:48Three, two, let's go.
03:49Squeeze.
03:50Come on.
03:51You got it.
03:52Is your weight challenging?
03:53Come on.
03:54Let's go.
03:55You got it.
03:56You got it.
03:57You got it.
03:58Remember, we're only doing eight reps here, so make it count.
03:59Give me two more right here.
04:00You got it.
04:01You got it.
04:02You got it.
04:03You got it.
04:04You got it.
04:05You got it.
04:06You got it.
04:07You got it.
04:08You got it.
04:09You got it.
04:10You got it.
04:11You got it.
04:12You got it.
04:14Two more right here.
04:15Yes.
04:16And then one more.
04:17Bring your knees up.
04:18You're done.
04:19Okay.
04:20Here's the thing.
04:21Something that I want to tell you that's very important as you rest.
04:27The last four, you should feel the burn.
04:30So I was just doing that.
04:31I'm like, holy crap.
04:32Like I feel stronger than I really am.
04:35I'm going to go get heavier weight.
04:36Okay.
04:37I'm going to push.
04:38Try to get 40s to take this up.
04:41Everybody sit down.
04:42You're going right away.
04:44Come on.
04:45Here we go.
04:46Five, four, three, two, one.
04:52Here we go.
04:54Out and in.
04:55Come on.
04:56Push through.
04:59You got it.
05:00You got it.
05:01Squeeze the chest.
05:02Squeeze the chest.
05:03Press that lower back in.
05:06Come on.
05:07Keep it going.
05:08Feel it.
05:09Feel it work.
05:10Feel it work.
05:11Come on.
05:12You got it.
05:13You got it.
05:14I know you got it.
05:15I know you got it.
05:16Squeeze.
05:17Remember, mind-muscle connection.
05:18Fire it up.
05:19One more right here.
05:22All right.
05:25Important thing here.
05:26Again, I'll say it again.
05:29You should really feel the last four.
05:33Okay.
05:34Do not in any way, shape, or form try to take the easy way out.
05:39Take it the safe way, but the hard way so that you can dig deeper.
05:44Come on.
05:45Here we go.
05:46We're going in.
05:47Guys, we're almost there.
05:50Make sure your back is in.
05:51Three, two, one.
05:52Set up.
05:53Let's go.
05:54Come on.
05:55Come on, guys.
05:56Come on, guys.
06:10You got it.
06:11You got it.
06:12You got it.
06:13I feel it.
06:14I feel it.
06:15I feel it.
06:16I hope you're feeling it.
06:17Come on.
06:18Feel it.
06:19Feel it.
06:20Last two.
06:21Come on.
06:22You got it.
06:23Give me one more.
06:24Let's go.
06:25And bring it in and up.
06:27All right.
06:28Feeling good?
06:29Let's go do that flex again in this break.
06:32Come on.
06:33Here we go.
06:34Let's isolate.
06:35Right here.
06:36Isolate the chest.
06:37Come on.
06:38Squeeze, squeeze, squeeze, squeeze, squeeze.
06:39You should be shaking.
06:40Come on.
06:41Come on.
06:42Come on.
06:43Come on.
06:44Let's go.
06:45Let's go.
06:46Let's go.
06:47Shake it out.
06:48Grab the weight.
06:49Let's set up again.
06:50Come on.
06:51This is the last set.
06:52Come on.
06:53I will make you isolate.
06:55Ready?
06:56Go.
06:57Come on.
06:58We got eight.
06:59Feel it.
07:00Feel it work.
07:01Remember, you don't have to fly out too wide to engage that muscle.
07:04The minute your hands come away from each other, your chest is engaged.
07:08Come on.
07:10Push through.
07:14Exhale, doing the work.
07:16Squeeze.
07:17Last two.
07:21One more right here.
07:22Come on.
07:25Excellent job, guys.
07:27Take it away.
07:29Here we go.
07:30We're doing a flat bench press.
07:33So here's what's very important.
07:35Make sure you drop that bench all the way down, making sure it's flat, okay?
07:41If you have any sweat up there, just take it down to be safe.
07:45You're going to have two different ways to lay on this bench, and we're going to show you.
07:48One, if your feet can touch the floor, if you have something here,
07:54your feet can be down.
07:55But my back is a little arched, so I take my feet up here.
07:58So when I hit that press, I'm going straight up.
08:03Remember to go straight up.
08:05We have eight reps, five sets.
08:08You should right now should be feeling your chest, okay?
08:12Here we go.
08:14I'm grabbing 80s here, guys.
08:17We're going to push.
08:19We got to move.
08:21Everybody set up.
08:24Get yourself in order.
08:25Make sure your head is all the way on the bench.
08:27Firm grip on those dumbbells, okay?
08:29Here we go.
08:30Four, three, two, one for eight.
08:35Come on.
08:36Let's go.
08:37Come on.
08:38Push, push, push.
08:40You got it.
08:41You got it.
08:42You got it.
08:43You got it.
08:44Work.
08:45Come on.
08:46Come on, last two.
08:48You got it.
08:49You got it.
08:50Last one.
08:51Here we go.
08:54Make sure you bend the knees
08:55every time you put the dumbbells down.
08:57This is going to be a rough one.
08:59Here's the cue.
09:00Here's the cue.
09:01And I'll keep repeating it.
09:03Last four should be a struggle,
09:06but you also know that you can get stuck.
09:08Just don't arch the back.
09:10If you only have to pulse at the end,
09:12it's okay, okay?
09:13Here we go.
09:14Let's set up.
09:17This is set number two of five.
09:20Get ready.
09:21Come back.
09:23Three, two, one.
09:26Come on.
09:30Come on, you got it.
09:35Two more.
09:37One more.
09:38All right, you're done.
09:42Okay.
09:45I'll tell you something right now.
09:47A lot of you may have seen me compete on stage,
09:50which is how I won those medals back there.
09:53And how I feel right now,
09:55I fell all the way through.
09:57Once you get to this point,
09:59you have to feel the burn.
10:01There's no other way to build.
10:03There's no other way to get results.
10:05Set up.
10:06Come on.
10:11I'm not going to talk on this one.
10:12I'm just going to get you set up, okay?
10:14Here we go.
10:17Three, two, one.
10:19One push.
10:21You got it.
10:30Two more.
10:32One more.
10:41Come on.
10:42You got it.
10:44Feel it, feel it, feel it.
10:47Right now, what do I feel like?
10:49I feel like not doing another set.
10:51That's what I feel like.
10:52I feel like I don't even want to do another one.
10:54But this rest is going to be good for you.
10:56And we're going to do another one.
10:57Let's shake it out.
10:59Come on.
11:00You need this, you need this.
11:01All right, come on, get those dumbbells.
11:04Find a moment.
11:06Find a moment.
11:07Right now to say that I can do this, okay?
11:10Push.
11:16Here we go, set up.
11:18Go.
11:25You got it.
11:26Come on.
11:29Two more.
11:31Getting stuck here.
11:38Okay, guys.
11:39We're almost there.
11:42This is your time to shine.
11:45This is your time to shine.
11:46Right here, this is your time to...
11:48Like, I literally need you to prove to yourself right now
11:51that you can do this.
11:53Those 80s are killing me.
11:55It's hard.
11:56I'm going to get stuck.
11:58I'm going to feel it.
11:59Come on, we're in this together.
12:00Come on, push, push, push.
12:01Set up.
12:05I'm going back.
12:08Three, two, one, let's go.
12:12Seven, come on.
12:14Six, five, four, stuck, three, two.
12:23Yes.
12:30Let's go to the mirror, come on.
12:32Even if you don't have a mirror, you're with me.
12:36Just look at yourself in the mirror.
12:37Look down at your chest.
12:39Feel the pump.
12:40This is the build that's happening.
12:42Whenever you're doing eight reps, 10 reps, you're building.
12:47I'm going to give you a side chest pose.
12:49Squeeze, squeeze the chest together.
12:53Three, two, one, shake it out.
12:58All right, guys, let's put that bench nice and clear.
13:03We're going to hit some decline pushups.
13:06This is going to be tough.
13:07We're going 12, 10, eight, four, two.
13:12Six sets with a 15 second break in there.
13:16I'm going to show you the exercise.
13:18You're here.
13:19You just hit a pushup.
13:22I'm only showing you one because this is tough.
13:26Now, if you can't, for some reason, if you can't get your feet up there,
13:31just stay on the floor, put your knees down and do it.
13:35Are you ready?
13:36We're going for 12.
13:40Three, two, core tight.
13:42Let's go.
13:4312, 11, 10.
13:46Come on, push.
13:48Eight, seven, six.
13:51Come on, four, three, two, one.
13:56Breathe.
13:57It's not long.
13:59Come on.
14:01Feel the pump, feel the pump, feel the pump.
14:03Feel the pump.
14:04Just think about the fact that you literally don't want to see chest
14:08until next week.
14:09Set up.
14:10We got 10 reps in five.
14:11Set up, four, three, two, 10.
14:15I'm counting with you.
14:16Nine, eight, seven, six, five, four, three, two, one.
14:26Come on.
14:28Shake it out.
14:31Come on.
14:32Let's go.
14:33We got this.
14:35Me and you.
14:36Me and you.
14:37Come on.
14:38Eight reps.
14:39Let's go.
14:40Set up.
14:41In five, four, three, two, one.
14:45Here we go.
14:46Eight, seven, six, five.
14:49You got it.
14:50Four.
14:51Come on.
14:52Three, two, one.
14:55We're almost there.
14:56We're almost there.
14:58I'm going to give you a little check.
15:00How does your chest feel?
15:01Scale of one to 10.
15:0210 being like I absolutely feel it.
15:05Two being like I don't feel it at all.
15:07If you don't feel it at all, you got to work a little bit harder, go a little bit deeper.
15:11Here we go.
15:12Six reps.
15:13Five, four, three, two.
15:17Push the elbows out.
15:18Let's go.
15:19Five, four, three, two, one.
15:25Come on.
15:27Not a long rest here.
15:29We got four.
15:31Come on.
15:32You got it.
15:33You got it.
15:34You got it.
15:35You got it.
15:36You got it.
15:37You got it.
15:38Let's set up.
15:39Come on.
15:40Five, four, three, two.
15:41Go for four.
15:42Four, three, two, one.
15:45I'm counting five seconds.
15:47Five, four, three.
15:50Set up.
15:51Set up.
15:52Set up.
15:53Set up.
15:54Last two reps.
15:55Ready?
15:56And go.
15:57One, two.
15:58Good job.
16:00All right.
16:01Now it's time to take our bench to an incline.
16:04Guys, this is going to be work because you're feeling it.
16:08Now, grab some water right now.
16:11Replenish because you're going to feel this.
16:15We're doing incline chest press.
16:18Let me move these 80s out of the way for a second.
16:22Okay.
16:23I'm grabbing 70s for these.
16:26The reason why is because I feel the fatigue.
16:30Okay?
16:31The load is increasing and it's increasing over time.
16:34So you got to be really smart and not think about lifting what I lift or
16:39lifting what you lifted last week.
16:42Lift with how you feel right now.
16:44So here we go.
16:45I'm going to show you.
16:49You're hitting the incline chest press.
16:51Make sure your head is back.
16:53Firm grip on the dumbbells.
16:55Core is tight.
16:56And you're pressing up.
16:58I don't want you to try to clink the dumbbells together up at the top.
17:02I want you to press up.
17:04I know if I need this break, you need this break.
17:07But let's go.
17:08Come on.
17:09Here we go.
17:10Eight reps.
17:13Let's do it, guys.
17:17Let's do it, guys.
17:21Three, two, eight reps.
17:24Let's go.
17:25Eight, seven, six, five, four, three, two, one.
17:39Breathe.
17:40Come on.
17:42You got it.
17:44I want you to think about this.
17:46The fact that you are even doing this right now is a blessing to you.
17:53The fact that you have the motivation to wake up, to get up, and do something
17:58that's incredibly tough, that should be celebrated.
18:02Okay?
18:03This is a blessing for yourself.
18:07Come on.
18:08Let's overflow our body with strength and joy right now.
18:10Come on.
18:11Here we go.
18:12Set up.
18:15And go back.
18:17Set it up in three, two, one.
18:19Here we go.
18:21Seven, six, five, four, three, two, one.
18:32All right.
18:34Now, I'm going to drop the 65s for my next set because I'm feeling it.
18:39And you might be like, oh, Sean, aren't you supposed to stay the same?
18:43No.
18:44What you're supposed to do is be smart, be able to use your muscle in the best
18:49way possible.
18:50For me, it's dropping down.
18:53Here we go.
18:54I'm going right to the bench to sit down.
18:56Sit with me.
18:58Come on.
19:05Here we go.
19:06Everybody back.
19:09Let's go.
19:11Seven, six, five, four, three, two, one.
19:26Breathe.
19:34You got to move with this.
19:36You got to move with this, meaning the way you feel, sit in it.
19:41Sit in it.
19:43I always say don't run from the work, feel the work.
19:46And this is putting you right into that dig deeper state that you need to feel
19:52it, to run with it, and stay with it, and push through.
19:57Come on, come on, come on.
19:59The more you get through this, the more you can say I'm doing big things.
20:02Grab the weight.
20:03Here we go.
20:06Let's get ready.
20:07Three, two, one.
20:10Come on.
20:11Every rep, you're overflowing your life with strength and joy.
20:16Come on.
20:17Come on.
20:18Push.
20:19Last two.
20:20One more.
20:23Come on, guys.
20:24We're almost there.
20:26We're almost there.
20:28Just one more set.
20:30So you have a choice.
20:32You can drop weight, use it, or if it's safe enough, you stay with the heavy
20:37weight and get stuck.
20:39It's both going to help you build because you're using mind-muscle connection
20:42through both.
20:44But trust and believe, it's going to be tough.
20:47Here we go.
20:49Get on that bench.
20:52I have one question for you.
20:54Are you ready to dig?
20:56Because right here, you're about to dig.
20:58Here we go.
21:00Set up.
21:02Five, four, three, two.
21:05Come on.
21:14Last two.
21:18Yes.
21:19Good job, guys.
21:24All right.
21:25After you put those weights down, put your bench down.
21:30We're going to flat bench flies.
21:33Okay?
21:35Now, you should right now be thinking less about the fact that, oh, I'm
21:41building, I'm trying to get strong.
21:44You should be thinking about how am I effectively going to be able to use my
21:49chest right now?
21:51How are you effectively going to be able to do that, okay?
21:55And the way you'll do that is by being smart, choosing a weight that you can
21:59use, not choosing a weight that you can lose because it's too heavy.
22:05I'm going to start with 30s here.
22:07Five sets of eight.
22:10Come on.
22:11I'm going to show you the exercise with no weight.
22:15You're back.
22:16Dumbbells are here.
22:18Fly.
22:19Stretching the chest and squeezing up.
22:22Stretching and squeezing up.
22:25This right here, eccentric contraction to concentric.
22:30Concentric meaning tighten it, making it smaller so you get that bulge.
22:35Eccentric is going to help it stretch.
22:37Get it nice and wide.
22:39All right, grab your dumbbells.
22:40Here we go.
22:43Let's go.
22:45Three, two, one.
22:48Come on, here we go.
22:50Squeeze.
22:51Yes, yes, yes, yes, yes, yes, yes.
22:53Got eight of them.
22:56Come on, come on, come on, come on, come on.
22:59Every rep, every rep is a congratulations to yourself for pushing through.
23:05Come on.
23:07Game victory.
23:08Last two right here.
23:09Come on.
23:12Squeeze.
23:13One more.
23:15Come on.
23:18I hope right now at this very moment, if you're working hard at this very moment,
23:23you should be literally, we're not even done yet.
23:25You should be overflowed with joy for making the decision to push yourself to this point.
23:31This is the true essence of digging deeper.
23:33You had your muscular endurance.
23:35You had your sculpt and define, and now we're here.
23:38We're building.
23:39Build your body.
23:40Build your life.
23:41Grab your weights.
23:42Here we go.
23:44Four, three, two.
23:47Here we go.
23:48Out and in.
23:50Let's try to squeeze those knees together.
23:52You got a total of eight.
23:54Come on, let's go, guys.
23:56You got it.
23:58Come on.
23:59You're going to see things that you've never seen before if you stay committed,
24:03in your body mostly, but in your brain and your mental state and how much you can push.
24:10Come on, last two.
24:12One more.
24:13Come on, let's go.
24:15Yes, yes.
24:17Now, technically, I can go up to 35, but with an exercise like flies,
24:23when my arms and the weight is going away from my body,
24:27I'd rather stay safe and use the mind-muscle connection to be able to.
24:31Watch when I'm out here.
24:32I want you to take a really good, close look at this.
24:34Watch.
24:35See the contraction there?
24:37That's contraction when my arm is out, so you contract and then squeeze.
24:42That's how you use the body.
24:44That's how you use your muscle.
24:45Here we go.
24:46I want you to practice that one right here.
24:48Three, two, one.
24:51Here we go.
24:52Squeeze and then contract, or contract and then contract again.
24:58Come on.
25:00If you contract while you're out there, you squeeze and engage,
25:04you're going to feel it in a brand new way.
25:06Come on.
25:08Don't let the weight take over your body.
25:11You control the weight.
25:13You got it.
25:14Come on.
25:15Last two, last two.
25:19Come on, come on, come on.
25:26And if for some point, for some reason, you feel like you want to give up,
25:33just do the best that you can do.
25:37Because I can only do what I do, and I can only tell you how to move through this,
25:42but you have to be the director of your own life.
25:45You have to be the conductor of your own orchestra, okay?
25:48So you have to move.
25:49Baby, here we go.
25:52And remember, even if you struggle, you are enough right now at this very moment.
25:57Here we go.
25:59Let's go.
26:01Come on.
26:02Push, engage.
26:04You will get through this.
26:05I promise.
26:06I promise you will get through this.
26:08Come on, come on, come on.
26:09You can do it.
26:11I'm shaking.
26:12Shaking and baking is back.
26:18Come on, come on, come on.
26:19You're enough.
26:20You're enough.
26:21Last two.
26:22Come on, you got this.
26:24You're going to get one more here.
26:29Now, I'm not a fan of not doing the best that you can do.
26:34I'm not a fan of giving up.
26:36But if at some point you're like, I can't use weight with this exercise,
26:40I can only use my muscle connection, you have to understand that that is not giving up.
26:45That's being smart, and that's doing it.
26:47Don't be afraid of the change, okay?
26:51Here we go.
26:52Last set, guys.
26:53You can do it.
26:55Three, two, one.
26:59Come on.
27:00Your body is your temple.
27:02Come on.
27:04Act like you're building your own pyramid, people.
27:07Come on.
27:10Keep going.
27:13Remember to exhale, don't work.
27:19Last two.
27:21Come on.
27:23One more here.
27:26Good job.
27:29We're moving on to the Hex Press.
27:31You made it.
27:32But don't forget, don't forget the main lesson that I just said.
27:37You have enough right here with where you are.
27:40I don't want you to focus on trying to lose weight.
27:43Sometimes in the workout, you just have to focus on where you are at this very moment and connect to that, okay?
27:49We're hitting Hex Press.
27:53No, 50s.
27:56I was about to get crazy knowing that my chest is destroyed.
27:59All right, so I'm going to show you what we're going to do.
28:04You're going to have the dumbbells together, elbows down.
28:08You're going to come up.
28:09Mac, get over top of me, Mac.
28:11Give me a high five, Mac.
28:12Mac is with me.
28:14So look, check this out.
28:15See my chest?
28:16Even though I'm going to press up, I'm going to show you without my hands.
28:19So when you come up, you want to get that chest to do this as we press and squeeze the dumbbells together.
28:26Except the joy of this is we have 12, 10, 8, 6, 4, 2.
28:32Have a couple different sets of dumbbells by just in case it gets heavy.
28:37I have 50s.
28:38We're going for 12 first.
28:40Come on.
28:423, 2, 12.
28:45Let's go.
28:50Uh, uh, uh, uh.
28:56Create the burn.
28:59Last two.
29:03Yes.
29:05I'm going to tell you guys a little secret.
29:08Thank goodness the people in my gym where I work out, where I was prepping for my bodybuilding show loved me
29:14because I literally scream when the burn happens.
29:18And then I just go around saying sorry to everybody at the end of my workout.
29:21So if you have to scream, scream.
29:23You can do it.
29:24Come on.
29:25Pick up that weight.
29:26We got 10 reps.
29:273, 2.
29:29Let's go.
29:31Come on.
29:32Uh, uh, uh, uh.
29:41Two more.
29:42Woo.
29:44Uh.
29:46Come on.
29:47Next we have eight.
29:48You will get through this.
29:49You will get through this.
29:50You will get through this.
29:51Just keep saying to yourself, I will get through this.
29:53Come on.
29:54Here we go.
29:55Set up.
29:56Grab the weight.
29:57Grab the weight.
29:59I'm also talking to myself because I'm depleted.
30:02All the glycogen is completely gone.
30:04My mouth is dry.
30:05I don't even know what to do with my life right now except for motivate you.
30:07Come on.
30:08Here we go.
30:093, 2, 1.
30:137, 6, 5, 4, 3, 2, 1.
30:25All right, guys.
30:26We got six coming up.
30:28See this?
30:29Let's go to that mirror again.
30:31Let's squeeze this.
30:34Look in that mirror and say, I belong here.
30:37I belong here because I did the work.
30:39You're going to squeeze.
30:41Just squeeze the chest together.
30:43Open up.
30:44Squeeze the chest together.
30:46Feel it.
30:47Feel it.
30:48Give me one more.
30:50That's what I want for you.
30:52Here we go.
30:53Grab it.
30:54This time I want you to squeeze.
30:55The reps are less.
30:56I wanted to show you how you can squeeze to make it work with less reps.
31:01Here we go.
31:02Six reps.
31:033, 2, 1.
31:05Come on.
31:10Last two.
31:11One more.
31:14Stay with your weight.
31:16Stay with your weight.
31:18Stay.
31:20Here we go.
31:215, 4.
31:22Grab the weight.
31:23We're going for a set of 4, 3.
31:25Set up.
31:262.
31:28Ready?
31:29Let's go.
31:304, 3, 2, 1.
31:35Just keep the weights on your legs.
31:37And 5, 4, 3, 2.
31:42Last two.
31:43Come on.
31:44Go.
31:45One.
31:46Last one.
31:47Good job.
31:48Let's put these weights away.
31:50Guys, we have a dig deeper moment.
31:54I'm going to show you what we're going to do.
31:57We're going to hit standing chest flies to incline wide push-up.
32:04This is your dig deeper moment.
32:06We have three rounds.
32:08Eight each arm with the flies.
32:10Eight push-ups.
32:11Time under tension.
32:12So this is what it looks like.
32:14You have the dumbbell.
32:16And you'll squeeze the chest as you come up.
32:20I don't know how I'm going to have weight.
32:22Come on.
32:23All right.
32:24You're going to squeeze.
32:25Look at that.
32:26But you're going to have a dumbbell in your hand.
32:28Then you're going to come around.
32:31Wipe your bench if you need to so you don't slip.
32:34Hands are going to be wide so your elbows come out at 90 degrees.
32:37Core is tight.
32:38You're going to push down and up.
32:40We're going to go nice and slow.
32:42I'm going to literally cue how you can squeeze.
32:46And so for that incline push-up, maybe you've never seen this piece of equipment at the gym before.
32:52But there's this wide chest machine where you have to push.
32:56And it automatically makes you twist those wrists in so you get that squeeze.
33:02So in that wide push-up, when you come up, just mimic almost like you want to bring the elbows in to squeeze it in.
33:11Here we go.
33:14Let's go.
33:16We're going to dig deep.
33:17Standing chest flies.
33:194, 3, 2.
33:22Bring it up.
33:24See how the chest is working.
33:29Arm can be slightly bent, but not too bent because I don't want you working in the bicep.
33:34Exhale.
33:37Come on, squeeze it.
33:38Squeeze it on purpose.
33:39On purpose.
33:41You got it.
33:42You got it.
33:43You got it.
33:45Come on.
33:46Almost there.
33:47Last two here.
33:49Give me one more.
33:51Put the dumbbells down away from the bench.
33:53Let's go around to that wide push-up.
33:55We've got five counts down.
33:57Five counts up.
33:58Squeeze on the way up.
33:593, 2, 1.
34:012, 3, 4, 5.
34:05Squeeze.
34:062, 3, 4, 5.
34:10Down.
34:112, 3, 4, 5.
34:15Up.
34:162.
34:17We're going to take this to a 3-in-1, but 1, 2, 3.
34:22Squeeze.
34:231, 2, 3.
34:25Squeeze the chest.
34:26Come on.
34:271, 2, 3.
34:29Squeeze.
34:30Come on.
34:31You got it.
34:32You got it.
34:33You got it.
34:34Come on.
34:35Last two.
34:36Down slow.
34:37Pop it up.
34:38Squeeze.
34:39This is your last one right here.
34:40And squeeze.
34:41That's right.
34:42Go next.
34:43Right back to those dumbbells and hit the incline fly.
34:45We've only got 10 seconds.
34:46Okay?
34:47We're going to push.
34:489, 8.
34:49Grab them.
34:507, 6, 5, 4, 3, 2.
34:55Here we go.
34:56Come on.
34:57You got it.
35:02You got it.
35:08Last two.
35:13One more.
35:19Last two, one more, ah.
35:29You have to look at these moments
35:31that you have these burning moments as minefields
35:34and you're like, I'm walking through the minefields
35:35but I'm surviving, I'm pushing down two, up two, let's go.
35:39Come on, stay with me, stay with me, come on.
35:45But the minefields would not keep you from digging deep
35:49and going after your results, come on, come on.
35:52Push those elbows out on the way down.
35:55You got it, you got it, squeeze, head and neutral spine.
36:01Last two, come on, you got it, keep that core tight.
36:04Last one right here, squeeze it up.
36:11We have one more, this is it.
36:13This is that moment where you can celebrate right now
36:16for literally getting here.
36:19Like celebrate the fact that you showed up today.
36:21And another thing is take inventory on what you did today
36:25so that next time, not only you can do better
36:28but you can connect to yourself better
36:30and continue to build, come on.
36:31This is our last set, here we go.
36:36Pick it up, three, two, one, let's go, come on.
36:42Come on, come on, nothing's gonna keep you
36:50from getting your results,
36:51nothing's gonna keep you from getting the results.
36:52I'm not even gonna say your mind is gonna stop you
36:55because you're not gonna let that happen.
36:59Come on, squeeze guys, you got it, come on.
37:06I'm with you, I'm with you, last two.
37:08Come on, push through, one more, here we go.
37:12Incline pushups, two and two, let's finish strong.
37:18Let's go down, wide, down, two, come on.
37:24Now on this one, stay up top and squeeze,
37:26squeeze, squeeze, squeeze, squeeze, squeeze, squeeze.
37:28Slow down, up top, squeeze it, squeeze it, squeeze it.
37:33Down, up, down, up, down, hold it down,
37:41hold it down, hold it down, hold it down, hold it down.
37:43Come on, come on, hold it, hold it, core tight, core tight.
37:46Up, down, up, one more, down and up.
37:59You did it, let's go to the mirror, come on.
38:03I don't care what pose you do right now,
38:07you could do a arm strong pose,
38:10you could do a side chest pose,
38:12you could do a full body squeeze,
38:15whatever pose you wanna do, pose with happiness.
38:22And I'll pose for you, good job.
38:26Just remember, if you keep pushing forward,
38:30there are no borders, there are no borders,
38:33you're knocking them down.
38:34Come on, let's cool down, let's do chest openers.
38:42Now, yes, I want you to do steady state today.
38:47I want you to push, I know your chest is hurting,
38:50but I still want you to do that steady state.
38:52Come on, continue to burn, do it all the way to the end.
38:57Shrug the shoulders, roll the shoulders, don't shrug them.
39:00Don't be like, ah, no, you should more clap for yourself
39:04that you did it, come on, let's roll them forward.
39:13So good, let's interlock your fingers behind your back,
39:18open up, open up the chest, come on, inhale.
39:31Exhale, one more, the only thing I ask you to do
39:37is stay present in the build split, stay 100% present.
39:44Not only that I want you to get the result,
39:46but I want you to push to the next level of who you are,
39:49and I want you to finish every workout
39:51knowing that you dug deep.
39:54I'll see you tomorrow.