Finish Strong

The science-based lifting community likes to brag about, among other things, how little they train. They seek to get the most from the least, as if lifting is somehow punishment. Not me, I LOVE THIS SHIT. 

Often, it takes discipline to talk myself out of training and to take a very necessary day off. I view this iron endeavour as a pleasure. Not something I have to do. It is something I get to do. I consider the opportunity to share this perspective with you to truly be a blessing. To hammer the steel, even the grueling workouts, in brutal conditions not intended for man or beast (or those of us trying to be both), is a joy. 

If you train with me, as the workout winds down, you will often hear me command, “Finish strong.” And just as I won’t leave the basketball court on a missed bucket or the football field on a dropped pass, I won’t walk out of the gym on a weak sauce set. As my boy Eric always says, quoting the Awesome Lee Haney, “last set, best set.”

It is in this same defiant and demanding spirit, that I present yet another series of workouts, more free training programming from the GCode brand, as a sacred service suggesting you treat the Summer of ’26 the same. And FINISH STRONG. Four more weeks of fired up focus and insane intent, designed to be done wherever the weights might find you this August–from high school or college weight room to garage or basement gym… From family fitness center to hardcore dungeon and everywhere in between. Doing the labor, until Labor Day arrives and then doubling down yet again. 

Where there’s a will, there is a way, and the one resource we have in great abundance is desire. We want it. A lot can happen in 30 days when a determined person truly locks in. Now let’s make the most of the next month of Summer Sessions. FINISH STRONG. -G

Summer Sessions 2026: The August Offensive 

Week 1 

Arms, Monday, August 10, 2026 #MondayGunDay
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
“Run The Rack” DB Curls: 6 sets of 6 reps Descending Dropset x 2
Pushdowns: 4 sets x 20-10 reps
Overhead DB Extensions: 2 sets x 15 reps
Wrist Curls: 2 sets x 25 reps

Shoulders, Tuesday, August 11, 2026 #DynamiteDelts
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
DB Side Raises: 3 sets x 20-10 reps
Band Pull-Aparts: 2 sets x 25 reps
Overhead Press: 4 sets x 15-8 reps
Shrugs: 3 sets x 15 reps

Back, Wednesday, August 12, 2026 #WideWednesday
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Front Pulldowns: 4 sets x 20-10 reps
Superset: DB Pullovers w/ Pull-ups, 3 sets each x 15-6 reps each
DB Rows: 3 sets x 12-8 reps

Quads, Thursday, August 13, 2026, #LegendaryLegDay
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Leg Extensions: 4 sets x 25-10 reps
Squats: 6 sets x 12-6 reps
Bulgarian Split Squats: 2 sets x 12 reps

Chest, Friday, August 14, 2026 #BigFriday
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Flat DB Flyes: 3 sets x 15 reps
Flat Barbell Bench Press: 5 sets x 10-4 reps
Incline DB Press: 2 sets x 15 reps
Pushups: 2 sets to failure

Hams/Calves/Abs, Saturday, August 15, 2026 #DetailsDay
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Leg Curls: 3 sets x 15-10 reps
Stiff-Legged Deadlifts: 3 sets x 15-10 reps
Standing Calf Raises: 4 sets x 25-12 reps
Hyperextensions: 3 sets x 10 reps
Hanging Leg Raises: 3 sets x 15 reps

Squats/Abs/Traps, Sunday, August 16, 2026 #SundayService
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Squats: 6 sets x 15-4 reps
Floor Crunches: 4 sets x 25 reps
Traps: 4 sets x 25-15 reps

Check back for the Week 2 Update, coming soon.

Never Talk Down On The Mission by G Diesel 

“Don’t speak negatively about yourself, even as a joke. Your body doesn’t know the difference. Words are energy and they cast spells—that’s why it’s called spelling. Change the way you speak about yourself, and you can change your life”
-Bruce Lee

Perhaps the most important of all life’s battles to win, is the one within. 

To remain positive when drenched in a deluge of negativity. To stay optimistic when hope is hard to come by. To believe when doubt casts its dark shadow. 

It is easy, when life presents inevitable challenges, to get caught up in the drudgery. To lose sight of your purpose. To forget who you are. 

There will be dark days when you’re the only one who believes. When you are your lone hype man. 

You must build your quiet, internal confidence to the point of arrogance. Bulletproof and unbreakable. Eternally humble. But never allowing yourself to disregard who the fuck you were put on this planet to be. 

Greatness requires a fair share of delusion. You’ve gotta know, that despite the opinions of others or valid evidence to the contrary, that you are destined to win in the end. And just as we train our muscles daily, we must similarly train our minds. 

We must be disciplined with our self-talk. Dismissing and literally destroying every doubt that enters our minds. Casting away any words that undermine our purpose… Any negative thoughts that linger, any scatter-brained hopelessness. Crushing all anxieties and neuroses. Finding faith where there was once fault, faltering and fear. Daring to believe in your inherent worth and that of your dream. 

On the road to your destiny, the most important turf you’ll ever conquer is the space between your two ears. And it is a daily struggle that never ends. You’ve gotta fight the good fight against both your most daunting foe and your greatest ally every single day—yourself. And you must win. Leading by example, encouraging others to do the same along the way. Believe in yourself. Think strong thoughts. And never talk down on the mission.

Here are week 2’s workouts. Mind the mission and stick to the script. -G

Summer Sessions: The August Offensive Week 2

Arms, Monday, August 17, 2026 #MondayGunDay
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Barbell 21s: 3 sets x 7/7/7
Hammer Curls: 3 sets x 20-10 reps
Superset: Skullcrushers w/ CGBP, 3 sets x 15-10 reps each
Pushdowns: 3 sets x 20-10 reps
Wrist Curls: 2 sets x 25 reps

Shoulders, Tuesday, August 18, 2026 #DynamiteDelts
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Giant Set: DB Rear Delt Raises w/ Side Raises w/ Front Raises w/ Overhead Press: 3 sets x 10/10/10/10 reps
Face Pulls: 3 sets x 15-10 reps
Upright Rows: 3 sets x 12 reps
Shrugs: 3 sets x 15 reps

Back, Wednesday, August 19, 2026 #WideWednesday
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Behind the Neck Pulldowns: 4 sets x 20-10 reps
Superset: DB Pullovers w/ Underhand Grip Pulldowns, 3 sets each x 15 reps each
DB Rows: 3 sets x 12-8 reps

Quads, Thursday, August 20, 2026 #LegendaryLegDay
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Leg Extensions: 4 sets x 25-10 reps
DB Goblet Squats: 5 sets x 12-6 reps
Bulgarian Split Squats: 2 sets x 12 reps per leg
Burnout: DB Squats, 1 set x 25 reps

Chest, Friday, August 21, 2026 #BigFriday
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Incline DB Flyes: 3 sets x 15 reps
Flat Barbell Bench Press: 5 sets x 10-4 reps
Incline DB Press: 2 sets x 15 reps
Superset: Parallel Bar Dips w/ Pushups, 2 sets each x 25-15 reps per set

Hams/Calves/Abs, Saturday, August 22, 2026 #DetailsDay
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Leg Curls: 4 sets x 15-10 reps
Standing Calf Raises: 4 sets x 25-12 reps
Bodyweight Step Calf Raises: 2 sets x 50 reps
Hyperextensions: 3 sets x 10 reps
Hanging Leg Raises: 3 sets x 15 reps

Squats/Abs/Traps, Sunday, August 23, 2026 #SundayService
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Squats (any kind): 6 sets x 15-4 reps
Crunches: 4 sets x 25 reps
Shrugs: 6 sets x 25-15 reps

The Circuit Breaker by G Diesel

We are creatures of habit. And so often, our routines become routine. Our workouts become work. There is no joy. There is no progress.

“With sufficient practice and enthusiasm, I can become a master at anything.” To my core, I believe this to be true, which is why I am always on guard against allowing my enthusiasm to wane. Whether it is an exercise, a piece of equipment, an approach, a bodypart, a training style, I can always find something in the gym to love. 

When my sessions become flavorless and bland I douse them with a bold brand of hot sauce known as circuit training or “giant sets” where an athlete will combine several exercises and perform one after the other in sequence with no rest in between. 

It is an intense, hyper-efficient, ultra-effective targeted manner in which to precision bomb a chosen muscle group. Circuit training is an old school method, and like so many training strategies from back in the day, it is vastly superior to most modern modalities. What some call “science-based”, I call soulless.  

When the circuit starts spinning, hang on for dear life. Here there is no rest for the wicked, there are no “reps in reserve”. Just heavy, rusty iron. Passion. Purpose. And a burning desire to be better. Bigger than yesterday… Smaller than tomorrow. 

Here’s a week of old school circuit training programming designed to wake up dormant muscle fibers, adding some fiery flavor to your lifting life. Let’s GO. -G

Summer Sessions: The August Offensive Week 3

Arms, Monday, August 24, 2026 #MondayGunDay 

Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical

Barbell 21s: 3 sets x 7/7/7

Circuit: Barbell Curls w/ Hammer Curls w/ Machine Curls, 3 sets each x 15-10 reps 

Circuit: CGBP w/ Overhead DB Extensions w/ Pushdowns, 3 sets each x 15-10 reps per set 

Wrist Curls: 2 sets x 25 reps

Shoulders, Tuesday, August 25, 2026 #DynamiteDelts

Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical

Circuit: DB Side Raises w/ Band Pullaparts w/ Upright Rows w/ DB Shoulder Press, 3 sets each x 15-10 reps per set

Shrugs: 4 sets x 15 reps 

Back, Wednesday, August 26, 2026 #WideWednesday 

Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical

Circuit: Front Pulldowns w/ DB Pullovers w/ Behind the Neck Pulldowns, 4 sets each x 15-10 reps per set 

DB Rows: 3 sets x 12-8 reps 

Quads, Thursday, August 27, 2026 #LegendaryLegDay 

Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical

Circuit: Leg Extensions w/ Sumo Squats w/ Goblet Squats w/ Bulgarian Split Squats, 3 sets each x 20-10 reps per set 

Burnout: DB Squats, 1 set x 30 reps 

Chest, Friday, August 28, 2026 #BigFriday 

Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical

Circuit: Flat DB Flyes w/ Flat Barbell Bench Press w/ Incline DB Press w/ Parallel Bar Dips, 3 sets each x 15-10 reps per set 

Burnout: Push-ups, 1 set to failure 

Hams/Calves/Abs, Saturday, August 29, 2026 #SaturdayCircuit

Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical

Circuit: Lying Leg Curls w/ DB SLDL w/ Hyperextensions w/ Standing Calf Raises w/ Bodyweight Calf Raises, 3 sets each x 25 reps per set

Crunches: 4 sets x 25 reps 

Squats/Abs/Traps, Sunday, August 30, 2026 #SundayService 

Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical

Squats (any kind): 6 sets x 15-4 reps 

Hanging Leg Raises: 4 sets x 15 reps 

Shrugs: 6 sets x 25-15 rep

Gotta Pay The Cost to Be The Boss by G Diesel 

If it were easy, everyone would do it… 

But it isn’t. That’s why no one does. 

The last decade has been a roller coaster ride. Twists and turns. Ups and downs often leaving you upside down. 

From toddlers to teenagers. From high hopes to the lows of hopelessness and back again. 

It has been a wild ride. Not for the faint of heart or weak of spirit. Often so humbling, humility was a luxury I could not afford. I had to believe, even when I was the only one. There was defiance to be found in lonely faith and adherence to the plan. 

I came to an understanding early, that to separate yourself, you’d need to have uncommon commitment. To sacrifice. To get used to discomfort. To feel pain and endure undeterred. To carry on even when limping and crawling, literally dragging yourself forward. 

To keep going on the days when you wanted to give up. To keep going beyond that, on the days where no one would blame you if you did. 

The gym dispenses this mental medicine in microdoses daily.  It reminds you of your resilience. It allows you to prove to yourself, over and over again, that you are strong and worthy. 

This reinforcement, not unlike the voice in your head, is a subtle, subconscious spiritual reminder of your purpose and value.  

This awesome power has always been in your hands. It is at arm’s reach. It lives within. It is waiting to be unleashed. But so often we suppress it, we silence it, we forget it is there. The pain drowns it out, the depression dulls it.

But you must always remember, that the struggle makes you who you are. And like the crushing strain and mounting expectations… Like the unreasonable standards and often unbearable stress, it is all part of the deal. It is the price to be paid to be who you are. It is what you signed up for. 

There is a privilege to be found in this pressure. Cherish it. Pray not for lighter burdens, but broader shoulders to carry the weight. You’ve gotta pay the cost to be the boss. 

Summer Sessions: The August Offensive Week 4

Arms, Monday, August 31, 2026 #MondayGunDay
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Barbell Curls: 3 sets x 20-10 reps
Hammer Curls: 3 sets x 15-10 reps
Skullcrushers: 3 sets x 15-10 reps
Pushdowns: 3 sets x 15-10 reps
Wrist Curls: 2 sets x 25 reps

Shoulders, Tuesday, September 1, 2026 #DynamiteDelts
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
DB Side Raises: 3 sets x 15-10 reps
Face Pulls: 3 sets x 15 reps
Standing Overhead Press: 3 sets x 10 reps
Shrugs: 4 sets x 15 reps

Back, Wednesday, September 2, 2026 #WideWednesday
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Wide Grip Front Pulldowns: 4 sets x 15-10 reps
DB Rows: 3 sets x 12-8 reps
DB Pullovers: 3 sets x 15 reps m
Wide Grip Pull-ups: 3 sets of BW to failure

Quads, Thursday, September 3, 2026 #LegendaryLegDay
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Leg Extensions: 3 sets x 15 reps
Barbell Squats: 4 sets x 10-6 reps
Bulgarian Split Squats: 2 sets x 12 reps
Burnout: DB Squats, 1 set x 35 reps

Chest, Friday, September 4, 2026 #BigFriday
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Bench Press: 4 sets x 10-4 reps
Incline Barbell Press: 4 sets x 15 reps
Flat DB Flyes: 3 sets x 15 reps
Burnout: Push-ups, 1 set to failure

Hams/Calves/Abs, Saturday, September 6, 2026 #DetailsDay
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Lying Leg Curls: 3 sets x 15 reps
SLDL: 3 sets x 10 reps
Standing Calf Raises: 4 sets x 20 reps
Hyperextensions: 4 sets x 10 reps
Crunches: 4 sets x 25 reps
Farmers Walk: 1 set x 100 steps

Squats/Abs/Traps, Sunday, September 7, 2026 #SundayService
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Squats (any kind): 6 sets x 15-4 reps
Hanging Leg Raises: 4 sets x 15 reps
Shrugs: 6 sets x 25-15 reps

Summer Sessions: The September Offensive Week 5

Arms, Monday, September 7, 2026 #MondayGunDay 

Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical

Barbell 21s: 3 sets x 7/7/7 reps 

Hammer Curls: 3 sets x 15-10 reps 

Overhead DB Extensions: 3 sets x 15-10 reps

Pushdowns: 3 sets x 15-10 reps 

Wrist Curls: 2 sets x 25 reps

Shoulders, Tuesday, September 8, 2026 #DynamiteDelts

Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical

Dropset DB Side Raises: 3 sets x 25 reps

Band Pullaparts: 2 sets x 25 reps 

Upright Rows: 2 sets x 12 reps 

Shoulder Press: 3 sets x 10 reps 

Shrugs: 4 sets x 15 reps 

Back, Wednesday, September 9, 2026 #WideWednesday 

Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical

Wide Grip Front Pulldowns: 4 sets x 15-10 reps  

Superset: Straight Bar Pullovers w/ DB Pullovers: 3 sets each x 15-10 reps per set

DB Rows: 2 sets x 10 reps

Behind the Neck Pulldowns: 3 sets x 15-10 reps 

Quads, Thursday, September 10, 2026 #LegendaryLegDay 

Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical

Leg Extensions: 3 sets x 15 reps 

Goblet Squats: 3 sets x 12 reps 

Bulgarian Split Squats: 2 sets x 12 reps 

Burnout: DB Squats, 1 set x 40 reps 

Chest, Friday, September 11, 2026 #BigFriday 

Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical

Flat DB Flyes: 3 sets x 15 reps

Bench Press: 6 sets x 10-2 reps

Incline DB Press: 3 sets x 15 reps 

Parallel Bar Dips: 2 sets of BW to failure 

Hams/Calves/Abs, Saturday, September 12, 2026 #DetailsDay 

Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical

Superset: SLDL w/ Lying Leg Curls: 3 sets x 15-10 reps

Standing Calf Raises: 4 sets x 25 reps 

Hyperextensions: 3 sets x 10 reps 

Crunches: 4 sets x 25 reps 

Planks: 2 sets x 60 seconds 

Squats/Abs/Traps, Sunday, September 13, 2026 #SundayService 

Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical

Squats (any kind): 6 sets x 15-4 reps 

Superset: Machine Crunches w/ Hanging Leg Raises, 3 sets x 25-15 reps each 

Shrugs: 6 sets x 25-15 reps

Vision Quest

To achieve, you’ve gotta believe. But to believe, first you’ve gotta see it. 

In your mind’s eye. A mental movie… Your feature film. 

You’re the producer. The screenwriter. The director. The lead actor. 

You’re the hero of this epic tale. 

And need to conduct yourself as such, in every room you enter. 

By controlling your mind. Ordering your ideas. Channeling your emotions. 

And seeing your dreams come to fruition. Your ambitions becoming real. Internally. Before the external world becomes aware.  

You have to block out the negativity. The criticism. The hate. The self-doubt that becomes self-sabotage. 

You must know your worth. And believe in the inevitability of your destiny. 

Project that energy out into the cosmos. Let your aura glow. Let your inner light shine a new path in the darkness. And encourage others traveling the lonely road less chosen along the way. 

Your inner space will create the universe around you. Visions gain validity. Ideas become ideals. Thoughts become things. And over time, as you believe, so too will the rest of the world. You will become undeniable, through sheer force of your will. This is your life… Your dream… Your quest. Do not take this blessing of purpose for granted. And do not relent. 

Summer Sessions: The September Offensive Week 6

Arms, Monday, September 14, 2026#MondayGunDay
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Run the Rack DB Curls: 6 sets x 6 reps
Hammer Curls: 2 sets x 15-10 reps
Pushdowns: 4 sets x 15-10 reps
Overhead DB Extensions: 3 sets x 15-10 reps
Wrist Curls: 2 sets x 25 reps

Shoulders, Tuesday, September 15, 2026 #DynamiteDelts
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
DB Side Raises: 4 sets x 15-10 reps
Band Pull-Aparts: 2 sets x 25 reps
Upright Rows: 2 sets x 12 reps
Shoulder Press: 3 sets x 10 reps
Shrugs: 4 sets x 15 reps

Back, Wednesday, September 16, 2026 #WideWednesday
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Wide Grip Front Pulldowns: 4 sets x 15-10 reps DB Pullovers: 3 sets x 15 reps
Barbell Rows: 3 sets x 6 reps
Behind the Neck Pulldowns: 3 sets x 15 reps

Quads, Thursday, September 17, 2026 #LegendaryLegDay
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Leg Extensions: 4 sets x 25 reps
Squats: 4 sets x 10-6 reps
Lunges: 2 sets x 15 reps
Bulgarian Split Squats: 2 sets x 12 reps

Chest, Friday, September 18, 2026 #BigFriday
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Flat DB Flyes: 3 sets x 15 reps
Barbell Bench Press: 5 sets x 10-4 reps
Incline DB Press: 4 sets x 15 reps
Burnout: Push-ups, 1 set to failure

Hams/Calves/Abs, Saturday, September 19, 2026 #DetailsDay
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Lying Leg Curls: 4 sets x 15 reps
Standing Calf Raises: 4 sets x 25 reps
SLDL: 4 sets x 10 reps
Hyperextensions: 4 sets x 10 reps
Crunches: 4 sets x 25 reps

Squats/Abs/Traps, Sunday, September 20, 2026 #SundayService
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Squats (any kind): 6 sets x 15-4 reps
Hanging Leg Raises: 4 sets x 15 reps
Shrugs: 6 sets x 25-15 reps

Planks: 2 sets x 60 seconds each