Another year has come and gone, and now is the time most of us will sit back and reflect on our achievements from the previous year or lack thereof.
There’s no sugar coating success…
…either you kicked ass last year or you didn’t.
Either you smashed past old plateaus and hit your goals or you didn’t.
Either you won or you lost.
It’s that simple.
But regardless whether you kicked ass or didn’t hit a single goal, now isn’t the time to make excuses and wallow in failures of the past…
Maybe the economy kicked your ass last year.
Maybe your boss or spouse beat you down mentally and emotionally all year.
Maybe you even lost your job or got divorced.
Maybe you suffered chronic illness or endured severe hardship.
Maybe you lost focus and completely fell off.
Maybe you didn’t actually accomplish anything.
You know what though?
None of that bullsh*t matters anymore.
Last year is history and 2018 is a brand new year of opportunities.
This year things are going to be better.
This year you’ll get that job you want, you’ll build a better relationship with your partner, you’ll start that business… take that big risk… make more money… and…
…you’ll make bigger gains in the gym!
Now, if you’re a smart ass nerd like me, you’re probably thinking to yourself “but Jamin, New Years Day on the Gregorian Calendar is a cosmically arbitrary event, which carries no Astronomical significance at all…”
To which I would reply “thanks for the astronomy lesson, smarty, but for the purposes of this post we are going to use the ‘New Year’ as a generic time to begin anew.”
With that said, 2018 is here.
It’s a brand new year.
It’s another chance to take control of your life, to do things your way, to achieve new goals and live on your own terms.
Gone are the days of letting life pimp slap you around.
Gone are the days of waiting around for opportunity to come find you.
You’re not going to sit around like a tiny toad on a lily pad (paralyzed with fear because predators lurk in the waters) just waiting for the perfect moment to jump to safety.
This year, we’re going to grow some balls and take matters into our own hands so we can chart our own futures – and decide our own destinies.
This year, YOU are the predator.
So where do you start?
In my opinion, in order to really (I MEAN REALLY) kick ass we need to think beyond simple resolutions.
So if you wrote down a list of resolutions this year, throw the paper in the trash and burn it.
Resolutions are for the weak.
A wolf already knows his goal when he wakes up in the morning.
He’s going to HUNT, and he’s going to EAT.
The wolf doesn’t need a cute little post-it note to remind him that he’s a wolf… or that he needs to be out there doing wolf sh*t on a regular basis.
The wolf just goes out there and does it.
This year we’re going to go back to being the wolf, so there’s no need to write down any weak, generic goals that you’re only partially committed to.
This year, it’s time to focus on legacy.
On greatness.
On conquering.
That’s the goal.
So this year we’re going to focus on consistent self-improvement and make a 100% dedicated commitment to badassery and greatness.
Every day, we’re going work on being better.
A better person than you were the day before…
..a better parent, a better brother, sister, friend, employee, business person, lifter, whatever.
Just get better at it.
Learn to survive adversity and harsh conditions.
Learn how to take down prey.
Learn how to win.
Leave the old, weak, no confidence having, take L’s every week, can’t survive winter version of yourself in the past.
Now, if you have been walking around like a lamb or another form of prey for a while, going out and doing wolf sh*t may be a little different at first…
…but if you stick with it, you’ll eventually get your first (of many) kills and eventually become a leader and an experienced hunter.
Eventually you’re going to start WINNING.
How you ask?
Just focus on getting a little better each day… it won’t be easy, but you’ll eventually get there with enough discipline, perseverance, focus, and effort.
Ok… so now that you’re motivated as f*ck, let’s talk about the real reason you’re here.
You’re here for the free meal plan and workouts.
And I’ll get to those in a bit…
…but before we dive into the workouts and stuff I want you to really think about what I said up top because you can apply that not only to your real life stuff, but in the gym as well.
Being a wolf in life and a sheep in the gym isn’t cool either, bro.
Do you understand what I’m saying?
I mean… do you really get it?
Good.
And now…
*drum roll*
Here is what my training plan + meal plan looks like heading into 2018:
This goes without saying (but I have to say it anyway because there’s always one person who will ask)… but your nutrition plan is arguably the most important component when it comes to making progress in the gym.
Without a solid nutrition plan, you’re probably never going to get the results you want.
With that said, your nutrition plan doesn’t need to be overly fancy or complex in order for it to work.
I really don’t do anything super fancy with my diet plan…
…I try to always eat as clean as possible, and that usually means eating healthy, natural, organic, unprocessed foods 80-90% of the time.
Sure, I’ll have a cheat meal on the weekend or eat snacks during my marathon Netflix n’ Chill sessions sometimes, but I always make sure I stay on top of my macros so things never spiral too far out of control.
The same thing goes for my training program… I work hard but I don’t do anything overly complex.
Sure, I mix things up A LOT to keep it fresh and interesting but most of my workouts are designed around the basic compound lifts (military presses, squats, deadlifts, rows, etc)…
But, I’ll also mix in some Olympic lifts and bodyweight exercises…
…as well as some “fun” stuff like: hitting the heavy bag, tire flipping, sled pulls/drags, sledgehammer slams, kettlebell slams, running stairs, speed-rope, sprint variations) etc.
For cardio I like to keep things fun (because I hate the treadmill and step machine) so I’ll play pick-up hoops, flag football, go surfing, swim in the ocean instead…
… sometimes I’ll even just run some sprints, hike or take a walk.
Unrelated yet related: these days it seems like taking a walk is somewhat of a lost art. Everyone wants to do “fancy” cardio now… but there is a lot to be said for walking. Many top bodybuilders still do it (and have great results) and it’s actually a great form of exercise when it’s done properly.
But I digress..
It’s worth pointing out that I tend to have a lot of variety in my workouts because when things are the same for weeks on end I get bored.
I mean reaaaaallllllllly bored!
Plus, I’ve noticed that my body stops responding if the stimuli remains the same for weeks on end.
That said, if you’re looking for a new workout plan or meal plan, you can download all of my programs here, and you should be able to find something to fit your needs regardless of your age or training level (and no they’re definitely not boring).
Now, before we get to the good stuff I just want to point out that the training and meal plan I am currently following was designed to help me lean out and prep for an upcoming TV role.
No seriously.
As silly as it sounds I’ve actually been in prep for the past few months.
I’m not telling you this to sound cool (lowkey it is pretty cool actually)… I’m telling you this because if you’re currently in bulking mode you may want to proceed with caution.
The meal plan outlined here is generally not something I would follow if you’re trying to grow but if you’re trying to “get right” (aka get shredded as hell) in the new year, it may be just what the doctor ordered.
Disclaimer: I designed the nutrition plan myself, but I borrowed the workout program from my guy The Rock, who used it himself to prep for his Jumanji film, and he had a ton of success with it. I followed this program for 4 weeks total, and added a few of my own mods along the way.
The Jumanji Workout
Workout Split: During this program you will have 5 primary training days and 2 rest days each week.
Active Rest Days: This is optional, but on the 2 rest days where you aren’t lifting you can use these as active rest days. On active rest days I generally will do 15-30 minutes of (1) HIIT Training or play a sport like pick-up basketball or flag football. Sometimes I’ll also go hiking, swimming, cycling, etc. There is no right or best way to your active rest, just pick something that you like doing and do it for 15-30 minutes.
Super Sets & Rep Scheme: Some of the exercises are meant to be performed in super, tri, and/or giant sets. So if the sequence says “1a, 1b, 1c” for example, you should perform each exercise back to back without resting. Also, when it comes to the rep scheme, “5×10” means 5 sets of 10.
Warm Up Sets: Before your first set on each exercise, perform 1-2 warm up sets of 10-15 reps. This will help your joints and muscles get warm and prepare you for the workload that is to come.
Tracking: Keep a workout journal or training log of the weights you use during each workout so you will know how much to increase your weight by each week. I repeated this program for 4 weeks, and made a solid effort to increase each lift by 5-10% every week. It helps to use a training log so you can remember your numbers from the previous week.
Here is the full weekly split, which includes my meal plan, training routine, and supplement schedule:
MONDAY – BACK DAY
8am (on an empty stomach):
Gifted Nutrition BCAAS
Gifted Nutrition Glutamine
1 Cup Black Coffee
Fasted Training: 10am
1. VT Style 1-Arm Pulldown on Hammer (Facing Out) 3×15
2. Reverse Grip Cable Pulldown 5×12 (:30 second rest)
3. 1-Arm Dumbbell Row 3×12 (rest pause at top for :2 seconds)
4a. Hammer High Row (Charles Glass Style) 4×12
4b. Rope Pullovers 5×12 (:45 seconds rest)
5. Hyperextension (hands behind your head) 3×15
6. Dumbbell Shrugs 4×20
Meal 1: 12pm
6oz grilled chicken breast
1 cup white jasmine rice
Mixed Salad
Meal 2: 2pm
30g egg white omlette
1 cup white jasmine rice
Sautéed spinach
Meal 3: 4pm
6oz grilled chicken
1 cup jasmine rice
2 cups steamed bok choy
Meal 4: 6pm
6oz ground bison
2 cups brown rice pasta
2 tbsp organic tomato sauce
Meal 5: 8pm
Gifted Nutrition 1316 Whey
1 cup oatmeal + cinnamon
1 tbsp raw coconut oil
Glutamine
Probiotic
Greens Powder
TUESDAY – CHEST DAY
8am (on an empty stomach):
Gifted Nutrition BCAAS
Gifted Nutrition Glutamine
1 Cup Black Coffee
Fasted Training: 10am
1. Standing Cable Fly (set cables halfway up) 7×15 (:45 second rest)
2. Star Trac Incline Fly 4×12
3. Hammer Strength Incline Press 3×10 (alternating from full extension)
4. Flat Bench Dumbbell Press (palms facing each other) 3×12
5a. Flat Bench Dumbbell Fly 4×12
5b. Push-Ups to failure (:45 second rest)
Meal 1: 12pm
6oz grilled sea bass
1 cup white jasmine rice
Mixed Salad
Meal 2: 2pm
6oz Pork Tenderloin
1 cup white jasmine rice
2 cups steamed bok choy
Meal 3: 4pm
6oz Honey Cilantro Lime Salmon
Roasted red potatoes (cut into hash browns)
1 tbsp raw coconut oil
Meal 4: 6pm
6oz Grilled Yellowfin Tuna
Roasted Potatoes
Sliced Cucumbers
1tsp raw coconut oil
Meal 5: 8pm
1 scoop Gifted Nutrition 1316 Whey
1 cup raspberries, 1/2 cup sliced strawberries
Probiotic
Greens Powder
WEDNESDAY – LEG DAY
8am (on an empty stomach):
Gifted Nutrition BCAAS
Gifted Nutrition Glutamine
1 Cup Black Coffee
Fasted Training: 10am
1. Barbell Glute Bridge 4×12 (hold last rep for :10 seconds)
2. Single Leg Leg Extension 3×20 (each leg)
3. Leg Press 4×25 (:90 seconds rest)
4. Walking Lunges 4×24
5. Vertical Leg Press 3×20 (:60 seconds rest)
6. Single Leg Lying Leg Curls 3×15 (each leg)
7. Glute Ham Raises 4×8-12
Meal 1: 12pm
6oz Top Sirloin Steak
Baked Yam
Sliced Cucumbers & Cherry tomato salad
Meal 2: 2pm
6oz Lemon Shrimp
1 cup quinoa salad
2 cups steamed green beans
Meal 3: 4pm
6oz grilled sea bass
1 cup white jasmine rice
Mixed Salad
Meal 4: 7pm
6oz Sesame Ginger Salmon
2 cups Roasted Potatoes
Steamed collard greens
1tsp raw coconut oil
1 tbsp raw coconut oil
Meal 5: 8pm
1 scoop Gifted Nutrition 1316 Whey
1 cup raspberries, 1/2 cup sliced strawberries
Probiotic
Greens Powder
THURSDAY – SHOULDER DAY
8am (on an empty stomach):
Gifted Nutrition BCAAS
Gifted Nutrition Glutamine
1 Cup Black Coffee
Fasted Training: 10am
1. Reverse Fly Machine 5×15 (:30 second rest)
2. Incline Bench Bent Lat Raise 4×12
3. Dumbbell Side Lateral Raise 3 sets x 25,20,15,12,20 (run the rack up and back down)
4. Dumbbell Front Raise 4×10 (palms up), 10 reps (palms facing) (start with palms up, keep chest up)
5. Standing Dumbbell Shoulder Press (go lighter) 4×20 (:30 seconds rest)
Meal 1: 12pm
6oz grilled turkey breast
1 cup white jasmine rice
Steamed veggies (broccoli/carrots/cauliflower)
Meal 2: 2pm
Rainbow Chicken
1 cup white jasmine rice
Steamed mixed greens (cabbage/collards/chard)
Meal 3: 4pm
6oz Grilled Sockeye Salmon
Roasted Potatoes
Steamed collard greens
1tsp raw coconut oil
1 tbsp raw coconut oil
Meal 4: 7pm
Grilled Balsamic Chicken
2 cups white jasmine rice
Steamed green beans, cherry tomatoes, mushrooms
Meal 5: 8pm
1 scoop Gifted Nutrition 1316 Whey
1 cup raspberries, 1/2 cup sliced strawberries
Probiotic
Greens Powder
FRIDAY – ARM DAY
8am (on an empty stomach):
Gifted Nutrition BCAAS
Gifted Nutrition Glutamine
1 Cup Black Coffee
Fasted Training: 10am
1. Cable Curl (run the stack down and up) 2 sets 25,15,10,15,20
2a. EZ Bar Spider Curls (lying on incline bench) 4×12
2b. Standing EX Bar Curl 8×10 (slow negatives every rep)
3. Dumbbell Preacher Curls 5×10 (:30 second rest)
4. Reverse Grip Pushdown (run the stack) 2 sets 25,20,15,12,20 reps
5. EZ Bar Skull Crusher to Close Grip Press 4×12-20
6. Single Arm Cable Kickback 3×12
7. Rope Pushdowns to Overhead Leaning Extension 3×15
Meal 1: 12pm
6oz Top Sirloin Steak
Baked Yam
Sliced Cucumbers & Cherry tomato salad
Meal 2: 2pm
6oz grilled chicken
1 cup white jasmine rice
2 cups steamed green beans
Meal 3: 4pm
6oz grilled sea bass
1 cup white jasmine rice
Mixed Salad
Meal 4: 7pm
6oz Grilled Sockeye Salmon
Roasted Potatoes
Steamed collard greens
1tsp raw coconut oil
Meal 5: 8pm
1 scoop Gifted Nutrition 1316 Whey
1 cup raspberries, 1/2 cup sliced strawberries
Probiotic
Greens Powder
SATURDAY & SUNDAY – OFF/ACTIVE REST
Training notes:
-I trained abs & calves 2-3 times a week before every workout.
-Abs included various planks + hanging leg raise ISO holds with feet up (:30 seconds)
-Cardio was done post-workout 5 times per week for 15 minutes.
On Saturday and Sunday my meals are generally the exact same as my meals during the week, however, I may have a cheat meal depending on my progress and/or how hard my cravings are hitting.
NUTRITION TIPS
If you’ve made it this far you’ve probably noticed that the nutrition plan I followed here is a modified version of 16/8 Intermittent Fasting.
If you’re not familiar with Intermittent Fasting, or have never heard of it before it’s basically just an umbrella term for a method of eating that cycles between periods of fasting and non-fasting.
It’s not really a “diet” but more of an eating pattern where you use alternating periods of not eating (fasting) with times you are allowed to eat (feeding).
In essence, you simply alternate a fasting period with a feeding window.
The basic premise of Intermittent Fasting is to consume your calories during a specific window of the day, and not eat anything else for for the rest of the day.
During this program, I used my own modified version of the 16/8 program, where you fast for 16 hours and have an 8 hour feeding window.
On a regular day I would typically eat 5 meals. The post-workout meal is at noon, and I’ll have a large overfeeding meal around 7pm.
Here’s what a typical day looked like:
Pre-Workout 8am: Coffee, Ritual, Greens Powder, BCAA
Workout 10am: You can download all of my workout routines here.
Meal 1 12pm – 30g protein shake, 1 serving Greens Powder, 6g Omega 3 Fish Oil
Meal 2 2pm – 25g egg white omelette w/ spinach, peppers, onions, 1 serving raw cashews
Meal 3 4:30pm – 8oz bison steak, 2 cups jasmine rice, 2 cups steamed bok choy
Meal 4 7pm – 8oz grilled chicken breast, rosemary roasted potatoes, unlimited green veggies, apple cider vinegar
Meal 5 8pm – 1 cup raspberries, 1/2 cup sliced strawberries
Bedtime 12am – Bedtime can vary but it is usually between 11pm and 2am
Fast – After meal 5 there is a 16 hour fast until around noon the next day.
Intermittent Fasting works great for me… especially when I’m trying to lean out. If you’d like to learn more about Intermittent Fasting and how you can use it to get shredded (without killing yourself) I have created a full walkthrough for you here.
Remember, when it comes to your nutrition plan, the primary goal should always be to promote optimal health. If your plan has you feeling overly sick, tired, or weak, chances are that plan is not healthy or good for you.
Another thing to keep in mind is that there is no “best nutrition plan” out there… so don’t follow the crowd and do what’s popular … instead, find a nutrition plan that works best for YOU.
That said, don’t just copy my plan or some insta-famous trainer’s plan because everyone else is doing it and it’s cool… instead, you may want to take elements from several plans and create a custom plan that works for you and your goals.
Here are a few rules to follow when creating your nutrition plan:
1. Always try to eat the highest quality food possible.
2. Try to buy from local farmers markets as much as you can.
3. Try to use organic, hormone free & antibiotic free meat, wild caught fish (avoid farm raised fish), and pesticide free fruits and veggies as much as you can.
4. Reduce and eliminate foods that are processed and/or have artificial flavorings/ingredients/colors/dyes/etc.
5. Use healthy recipes whenever possible in order to keep your meals tasting great while you’re still eating clean.
6. Make gut health optimization your number one priority.
7. Make sure you properly calculate your macros to fit your goals.
Pro Tip: You can swipe all of my healthy recipes for free right here.
TRAINING TIPS
I don’t know any other way to put it… The Rock’s Jumanji Workout was not easy at all.
It may not look like much on paper, but the short rest periods and workout volume are a killer combo. Long story short… The Rock trains on another level.
USER ADVISORY: THIS PROGRAM IS INTENDED FOR SEASONED VETS AND THOSE WILLING TO GO DEEP INTO THE PAIN CAVE. USER DISCRETION IS ADVISED.
There isn’t a whole lot I can tell you that will help you get through the workouts… if you want it bad enough you’ll get it done… and if you’re just a pretender you probably end up quitting early.
With that said, here are a few things you can do to give yourself a better chance of success:
1. Work hard and treat every rep like it’s your last. The workouts are going to hurt (trust me) but if you can push through it you will make gains… I can promise you that. The pain will be worth it in the end.
2. Get enough sleep. I cannot stress enough how important recovery is if you’re going to test out this program (especially if you do it for multiple weeks). If you’re going to do this, sleep needs to be a priority. Your body is going to take a pounding and be awfully sore, but by getting enough sleep you will increase recovery ability so you’ll be able to crush it every single workout. I recommend getting at least 7 hours per night on weekdays, while shooting for 8-10 hours on the weekends.
3. Take ice baths. Like I mentioned above, recovery is critically important if you want to survive and perform at your peak every workout. So head to your local convenience store and buy some giant bags of ice, fill up your bathtub, and ice up son. Try to hop in the ice bath at least twice per week.
4. Have fun. Remember, not every day will be a good day. Not every lift will make your highlight reel or Instagram. There will be days where you suffer, because this sh*t is not easy and it is going to get ugly. Bad days happen in the gym, especially when you’re following an advanced program like this… so relax and just love the battle. Go out there and compete – and above all, have fun.
A note for beginners: if you are just starting out you may not be ready to jump into this type of training just yet and may need a program that is a little more basic and easier to follow. I do not say this to discourage you, only to help you. This program is slightly advanced from a cardiovascular/strength/recovery perspective… but if you do decide to give it a go you can always adjust the rest times to suit your needs if necessary.
SUPPLEMENT TIPS
If you’ve been reading my stuff for a while you’ll know that I believe supplements can definitely help your progress…
…but we cannot overestimate the value of any particular supplement from a performance perspective by allowing ourselves to start slipping up in other areas because we think that supplement will pick up the slack.
No supplement will help you a whole lot if your diet, training, or sleep schedule are a mess.
That said, I will outline some of the supplements I used during this program below.
Remember, supplements are not essential for your success, but you may find some useful depending on your goals. The ones I have listed are the ones I use personally and are backed by solid science.
BCAA – aka (valine, isoleucine, leucine) are essential nutrients that the body obtains from proteins found in food (i.e. meat, legumes, dairy products) that can help regulate protein synthesis, increase muscle recovery, and decrease exercise-induced muscle damage/soreness. I like to use BCAA’s pre-workout and intra-workout whenever I train fasted, or whenever I’m fasting in general. My product of choice is BYLT by Gifted Nutrition. It contains several key ingredients that help with muscle endurance, recovery, and muscle breakdown prevention. Recommended: BYLT
Greens Powder – I have written about the benefits of using greens powders quite a few times, and you can check out one of those articles here. That said, adding a greens powder is a must in my opinion regardless if you’re fasting or not. It’s a great “insurance policy” to make sure you’re getting all of the nutrients you need in order to stay healthy, strong, and keep your fat loss (or muscle gaining) progress on track. Recommended: Superfood Alpha Blend
Fish Oil – The human body cannot produce Omega-3 on its own and the typical diet does not provide the sufficient amount… so it really helps to add in a good Fish Oil supplement and use it daily. Recommended: Omega-3 Concentrated EPA/DHA
Whey Protein – Generally recommended to use before and after you workout. I prefer 1316 Whey by Gifted Nutrition. The Peanut Butter Banana flavor is actually very good. Recommended: 1316 Whey
Caffeine – Many folks drink coffee regularly, but for those of you who don’t, just know that caffeine is a very inexpensive supplement that has thermogenic properties, and is has also been shown in studies to help suppress appetite. Recommended: Mt. Hagen Organic Coffee
Ritual – I like to mix this stuff into my morning coffee for added flavor and to help me get through those rough morning fasts. I’ve found that the blend of ingredients in this unique supplement give my brain a nice “morning boost” to help wake me up, improve performance through the day, and help reduce protein catabolism. In my opinion this product is definitely worth a look if you’re a coffee drinker who is serious about fasting. Recommended: Ritual Morning Biohacking Theorem
Nektar – This is another unique product that I recently started using but have had pretty good results with. It contains 12 ingredients (with studied dosages) that were formulated keep several key internal organs that are important for fat loss and overall health (liver, lungs, heart, and kidneys) working properly. Recommended: Nektar Complete Human Health
Overtraining Solution – Training hard and pushing yourself to the limit is almost essential if you want to maximize results, but in doing this you also suppress your immune system and recovery capacity. This often causes you to recover very slowly after workouts and also increases your chances of getting sick (or feeling blah). I like to take this product after I train and have noticed a big difference in my recovery ability. Recommended: Overtraining Solution
Glutamine – used at a high rate by various cells of the immune system, Glutamine is an essential element for these cells to function normally. Science tells us that prolonged intense exercise can cause chronic glutamine depletion, which may lead to reduced immunity – so it is definitely wise to invest in a quality Glutamine supplement. Some added benefits to supplementing with Glutamine include: boosting muscle repair, decreasing muscle breakdown, increased growth hormone levels, balances muscle nitrogen levels, and improved gut health (restoration of the gut barrier function and support for the healthy function of the intestinal lining).
Probiotics: the friendly bacteria (I call them the Special Forces for your gut) that reside within the gastrointestinal tract. There are three primary types: Lactobacillus acidophilus (the most well-known out of the group), which protects the colon; Lactobacillus bifidus, which protects the small intestine; and last but not least, Lactobacillus bulgaricus, which travels through the entire digestive system and supports the efforts of the other two. Taking a probiotic supplement daily will help make it a lot easier to build the good bacteria in your gut, boost your immune system and help keep the harmful microorganisms (aka gut terrorists) under control. Currently I’m using Primadophilus Optima Max Potency 100 Billion by Nature’s Way and it has worked great for me.
FINAL THOUGHTS
Well, that’s all I have for now… I hope you learned something new here today and are super motivated to test out the stuff you’ve learned and kick more ass in the gym this year.
Remember, if you want to REALLY make gains (in the gym and in life) you’ve got to commit 100% to being your absolute best.
“We’re all busy, we’re all tired, we all got families to feed and work to get done. Whatever it is, find your anchor. Use it and project it. It’ll help bring you balance in this crazy thing we call life.” — Dwayne Johnson
Ask yourself… are you giving 99% or 100%? You can be 211 degrees all day long but you need 212 degrees to boil. You can be 33 degrees all night long but you need 32 to make ice.
That extra 1% can make a HUGE difference.
Thanks for reading – if you have any questions be sure to drop em in the comments section below. Also, big shout out to The Rock for the inspiration and for giving us mere mortals the opportunity to test out his workout program.