Transformation 5.0

Secrets, Trap Bars, and Urgency


Do you have a secret?

If you’re currently crushing your own mini-transformation program, the answer is yes.  You know something that those around you don’t.

Only you know your vision for yourself – your look, feel, and perform endgame.

Unlike normal secrets, you can’t just open the Seinfeld vault and blurt it out.  To tell your secret, first you must work for it.  One day at a time, one bite at a time, one repetition at a time.  One drop of sweat at a time, one stress reliever at a time, one hour of sleep at a time.  Step by step, you bring your secret into existence.

When you do bring it to fruition, even then you won’t have to tell it.  The cat will be out of the bag when the first complement comes: Wow, what have you been doing? You look great!  

That moment will feel incredible.  All of the work will make sense.  The secret that you kept close to your vest, unable to shout out, will be off of your chest, and you’ll have the look, feel, and perform that you wanted.

Ssshhh, keep quiet.  Do the work.  Keep your vision strong.

Your secret is safe with me.

Trap Bar Island

I like lists.  One that I frequently make and remake is the top 10 exercises that make Survivor island.  The thought is that no other exercises can be performed again – all you have are these 10.  Then one by one, the tribe speaks, torches are put out, and the list is whittled down.

The trap bar deadlift is the last one standing.

One of my exercise philosophies centers around risk vs. reward.  My goal is to produce maximum results and minimum injury risk.  Living and training by that equation, for the average person (there are exceptions to every rule) the trap bar bests the straight bar deadlift.  It’s that simple.

Day 17 Recap

The exercise protocol:

  • 500 Jump-Rope warm-up
  • 6 Sets – Trap Bar Deadlifts – 15, 12, 9, 6, 3, 3 (reps)
  • Repeat the following 3x, no rest between exercises, 1:00 between circuits:
    • Cable Chest Flys
    • Kettlebell Front Squats
    • Straight Bar Pulldowns
    • Dumbbell Lateral Raises
  • 36 Strict Chin-ups + 60 Bar Push-ups (broken into chunks)
  • 1 Set Dips and Straight Bar Curls to failure
  • 1 Set Ab Wheel (mainly to stretch)

Steps and miles checked in at 17,282 and 9.28 (add 20%).

Sleep checked in at 7 hours and 1 minute (2 awake minutes, 11 restless minutes).  Once again I couldn’t tear myself away from the NBA Finals, but seeing the Spurs triumph was oh, so worth it!

The nutrition

Breakfast: Grass-fed yogurt, (28g) whey protein isolate, (5g) creatine, raw cacao nibs, chia seeds, coconut flakes, organic blueberries, banana, cinnamon.  Brand new Rival Bros Revolver black gold.  Excellent.  It “rivals” One Village (my favorite) on quality, which says a lot.

Day 15 BreakfastDay17RivalBros

Pre-Workout: Raw Tea.

Raw Tea 2

Post-Workoout: Grass-fed whole milk.

Day 14 Post Workout

Lunch: Ground bison, organic sweet potato (it’s underneath), wilted mixed greens, probiotic.


Afternoon Snack: Goat yogurt, raspberries.


Dinner: Grass-fed beef, 1 free range egg, 2 strips bacon, orange tomato slices, purple potatoes, spinach.


Daily Fuel

A sense of urgency today.  Let’s go!  Don’t allow a casual Friday slip away before targeting one single great action or a host of smaller ones.

Be this guy swimming to shore.  Only minus the panic.

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