Today was an upper body day dedicated to “injury proofing” and also a bit of upper body strength endurance. As important as it is to lift heavy it is important to do the accessory work as well. In fact the volume of accessory work should outweigh (literally and figuratively) the volume of heavy lifting.

Also I wrote something on Instagram today I want to share with you here:

It’s Friday. Take your shirt off, flex your muscles, raise your two middle fingers high in the air and show the world exactly who the f**k you are. There’s no one who can break you down, no one who can step over you, and no one who can take away what you’ve worked so hard to achieve. Haters gonna hate, seething with jealousy and envy, but that shouldn’t bother you or make you break your stride. All you have to do keep moving forward with your head held high and your middle finger even higher. Both of them


3×10 Shoulder Dislocate


2x (30sec work/30sec “Rest”) Push press @ 2 x 10lbs Dumbbells

“Rest” is in Overhead position

Three Sets, Rest 60sec between


A bunch of “CrossOver Symmetry”


20 minutes of:

Max Pull-ups

Max Push-ups

Do as many as you an do of each in 20 minutes


Bobby Maximus & Will Pace


1 Hour


The Bobby Maximus How To Videos Section (Media-Video-How To)


The Project Maximus Youtube page:

Note about the training: Day to day entries will change. Some entires will be workouts I have done that day, some entries will be workouts that people I train did that day. Some entries will be my favorite all time workouts or something I saw on the internet that I thought would be good for you to experience. Remember that because of the changing nature of the entries these workouts are not meant to be prescriptive. For example they aren’t necessarily written down with the intention of you following them precisely. Rather, they are meant to collectively build a resource that you can learn from. Hopefully you can implement some of these ideas and workouts into your own training in order to better your fitness.

Also note that I won’t be posting at the same time every day. If I workout early then it might get posted early. If I workout late then it might get posted late. If I am in  different time zone then hell, I don’t know what time it will show up. Just a head’s up. That said, I will do my best to get them to you in a timely fashion. You have my word on that but remember I don’t have an army of internet monkeys at my beck and call. I am doing this on my own…