1:1:1: | Upper body shred, lessons from the coal mine, and doing what' – Max Effort Muscle

1:1:1: | Upper body shred, lessons from the coal mine, and doing what's required | 1.15.24

by Cory Gregory | 1.15.24
3-5 minute read

"The most jacked thought provoking newsletter on the internet."

Upper body shred, lessons from the coal mine, and doing what's required

💪 WORKOUT

Cardio Shredz #16 Tuesday: All the Upper Body

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5 SETS - 20 MINUTES TOTAL

Walk fast: 2 minutes
Run fast: 2 minutes

5 SET TRI-SET

Bench Press: 20 reps
Push-ups: 10-20 reps
Flat Flys: 20 reps

5 SET TRI-SET

Double Bent Over Rows (Undergrip): 20 reps
Dumbbell Shrugs: 20 reps
Arnold Press: 20 reps

5 SET SUPERSET

Hammer Curls: 20 reps
Regular Curls: 20 reps
Tricep Kickbacks: 20 reps
Dumbbell Skullcrushers: 20 reps

ABS & LOWER BACK

Weighted Crunches: 100 reps
Low Back Extensions: 100 reps

🤔 THOUGHT

In 1998 I learned many valuable lessons being an underground coal miner. Many of those lessons I applied directly to starting my first business in 1999.

Get up really early + working late. That’s what it takes. Four days on, four days off... but not really work all 8.

When the light battery gets low, go outside and get a new one, then get back to it. Not everyday is Christmas, so don’t expect it.

Expect to shovel on your knees for 16 hours straight with your back against the ceiling. No matter how you feel you still have to go. You still have to give effort and pay attention so you don’t die.

When you're a boy and you work with men they don’t take your shit. They expect you to handle things that need to be handled.

I liked coal mining, I respect it , I needed it, and I appreciate it. I’m a 4th generation miner, but I didn’t love it. But I've gained so much from being underground, and I've applied what I've learned to what I love to do today.

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