The Winter Arc

Eat. Sleep. Train. Repeat. by G Diesel 

The Autumn winds of October arrive without warning. Brisk and crisp, they seem to put the warm sunshine of the Summer Solstice on ice overnight.  

On the East Coast, in the Midwest, and in other less desirable parts unknown, this rough and rugged time of year separates the real from the fake… The truly dedicated from those who pose for the ‘Gram. 

Affectionately, years back, I started referring to this time of year as #BlackHoodieSeason. The black hooded sweatshirt being the no-frills working class uniform of the hustlers and grinders, the dreamers and doers, who change their world by force of their will. 

That hoodie, so often paired with a bandana and beanie, is like a cloak. A shroud covering the block of granite at which I’m chiseling away every day. A drawn curtain shutting out the outside world. The hood, like blinders, narrowing my focus. My headphones drowning out the distractions in driving, melodic waves of Mobb Deep. 

Check out the ever-growing GCode Training Mixtape Playlist on Spotify:

https://open.spotify.com/playlist/1P8RoSZuzeC3mvWEoRQlgj?si=7bKKIe4pS6eUDWzR2zvnUQ&pi=ydi1j5DLS6KZq 

I’ve long been one to avoid the memes and viral videos of pop culture. Not unlike a literal virus, I never wanted to contaminate my perspective and intellect in ways that might mutate my artistic vision. I did not want what was common and popular to water down my mojo. But recently, the algorithmic gods shared a gift with me, one that made me think I may have long been on the right path. “The Winter Arc” as they call it has gained traction, a seemingly “new” ideology to which I had adhered for decades. This is not a mere social media phenomenon, I thought, this is my RELIGION. 

Embracing the isolation of intense self-investment, looking within to build and grow. Doubling down on effort, purpose and dedication. In all aspects, I have gone back to my roots. Even my training beverage combines our two original products, in new, retro-inspired flavors. I combine VICE and RISE in the same cup and sip on it as I train. This familiar tonic is for me, a magical potion. Coursing through my veins, it brings me to life, redoubling my commitment to the mission at hand.

Get YOKED with The OG Stack here: https://shop.gcodenutrition.com/collections/gcode-bundled-deals/products/the-og-stack

Three months to lock in. Ninety days to level up. 12 weeks to become determination manifested in human form. Let’s fuckin GO.

The dipping temps, the grey skies, your warm breath crystallizing in the frigid air. It is cinematic. This “movie” however is your life. You’re the hero. The main character. The leading man. 

So in these 90 or so days, what do we want to accomplish? What are our goals? What are our dreams? What’s it going to take? How can we channel our precision focus with the iron in a manner that enhances every aspect of our person, literally transforming our lives?

For me, my Winter Arc is one of simplicity. Once again returning to the brick by brick “brick shithouse” basics. Reconfiguring the grind of everyday life as a hustler and husband, a father and founder, to find the familiar rhythm of solitary self-improvement. 

EAT. 

TRAIN. 

SLEEP. 

REPEAT. 

Let me break down the tenets of this winning Winter solstice, one pillar of my life’s monument at a time. 

EAT

“There are no skinny champions.” A motto of my old friends Dan and Sparkle, I reflect upon and repeat these words often. The truth is, the busier and more stressful your day, the easier it is to blow off eating as you know you should. But you’ve gotta prioritize getting in the meals. Wholesome, nutritious, nutrient- and calorie-dense foods. Around the clock. The same stuff Ma Dukes told you to clean off your plate—beef, eggs, chicken, whole milk, potatoes, rice, pasta, oats, bread, peanut butter, yogurt, cottage cheese, fruits and veggies. Sandwiches, tacos and burgers. If you’re going to transform yourself during the Winter Arc, you’re going to have to “eat like the man” as I’ve long preached. You have to fuel your performance like a purposeful athlete. High protein, plenty of carbs, ample fats, legit calories. And then fill any gaps with your supplement regimen. 

TRAIN

As a bro who is an original product of “The Bro Split” I couldn’t more strongly advocate on behalf of this old school programming methodology. In this scheme, everything gets its day. And then ample time to recover. None of this “Push Day B” nonsense. There will be zero “RIR” (Reps in Reserve). You hammer the target muscle group with precision intensity, prioritizing efficiency, getting in and out of the gym… Nothing wasted, nothing left to chance. I have only been following this six-days-per-week split without missing a day since the Summer of 2000, so needless to say this sigma program is still in “beta”. But what follows is a typical week of my split as the weather grows cold and unforgiving on the Beast Coast. We are grizzlies on the grind, who don’t have time to hibernate. 

Monday #MondayGunday Arms

Cardio: 30 mins Treadmill/Stairs/Elliptical/Bike

Alternating DB Curls: 3 sets x 15-6 reps

Machine Curls: 3 sets x 25-10 reps

Overhead DB Extensions: 3 sets x 20-12 reps

Supersets: Skullcrushers w/ CGBP, 2 sets each x 20-10 reps

Wrist Curls: 2 sets x 25 reps

Tuesday #DynamiteDelts Shoulders

Cardio: 30 mins Treadmill/Stairs/Elliptical/Bike

DB Side Lateral Raises: 3 sets x 25-10 reps

Shoulder Presses: 3 sets x 20-10 reps 

Rear Delt Raises: 3 sets x 15 reps

Shrugs: 2 sets x 25 reps

Burnout: Side Lateral Raises, 2 sets x 10 reps 

Wednesday #WideWednesday Back

Cardio: 30 mins Treadmill/Stairs/Elliptical/Bike

Wide Grip Pulldowns: 3 sets x 15-10 reps

Behind the Neck Pulldowns: 2 sets x 15 reps

T-Bar Rows: 3 sets x 15-10 reps

DB Pullovers: 2 sets x 15 reps

Wide Grip Pullups: 2 sets of BW to failure

Thursday #LegendaryLegDay Quads

Cardio: 30 mins Treadmill/Stairs/Elliptical/Bike

Leg Extensions: 4 sets x 25-15 reps

Squats: 6 sets x 15-6 reps

Bulgarian Split Squats: 2 sets x 12 reps per leg

Friday #BigFriday Chest

Cardio: 30 mins Treadmill/Stairs/Elliptical/Bike

Flat DB Press: 3 sets x 15 reps

Flat Barbell Bench Press: 6 sets x 10-2 reps

Incline DB Press: 2 sets x 15 reps

Burnout: Pushups, 1 set of BW to failure 

Saturday #DetailsDay Hams/Calves/Abs

Cardio: 30 mins Treadmill/Stairs/Elliptical/Bike

Lying Leg Curls: 3 sets x 15 reps

SLDL: 3 sets x 15-10 reps

Calf Raises: 4 sets x 25 reps

Crunches: 4 sets x 25 reps 

Sunday OFF

SLEEP

Nas once rhymed “I never sleep, cuz sleep is the cousin of death.” And I get it. There are so many goals to be chased and so much life to be lived that time spent “dormant” seems a waste. However, proper rest is absolutely critical to progress in all aspects. Your muscles, your mind, your central nervous system, require the restorative reset of sleep in order to function optimally. And the less you get, the more uphill the climb becomes on the ascent to your goals. I have learned over the years that sleep is sacred. I may not get as much as I’d like or I need, so what I do get is precious and needs to be of the highest quality. Do your best to relax, to unwind and to facilitate proper sleep each evening by making it a top priority, and the positive impact on your gains—in the gym and beyond, will be nothing to sleep on. 

REPEAT

What some would deem “boring”, as a select few of us can attest, is where the magic really happens. CONSISTENCY. It ain’t sexy and it doesn’t look good on a t-shirt or billboard. But it will make or break your dreams. Can you come back to the tasks at hand over and over again? Day in and day out. Late nights and early mornings. Doing the grunt work of the grind, and doing so with joy. With courage and hope. Enthusiasm and optimism. Can you chip away, every day, and never quit? Can you hammer away relentlessly, and never miss? Can you be consistent on the days when the dark cloud of stress hovers overhead? Through fatigue and flagging motivation? To be consistent when all else fails is the trademark of a champion. Practice is precious and the pressure you feel is a privilege. Know consistency and you will know victory.

The Winter Arc has arrived. It is an epic saga. And remember, you are the main character of this timeless story. Your challenges and struggles will over time make you great, their weight bearing down on your mortal frame eventually making you strong. You are both the author and the protagonist of this tale. The hero waiting to be revealed. The conquering king who wins in the end.