Hello, Iron Eagles!

I've spent most of today working on new programs and finishing the first POBO Practice Guide, which will be released on August 28. I'm really excited to share it with you. This new lesson is all about practicing POBO with different meal sizes so you can discover what works best for your body.

Now I'm heading to the gym for some recovery cardio and a good mobility session. My Friday leg workout definitely did its job—I'm sore from head to toe. Today is all about rolling out my glutes and hamstrings, taking care of my shoulders, getting the blood flowing, and preparing my body for another week of training.

I've learned that recovery is just as much a part of building as the hard workouts.

I'll admit something else too. Sunday mornings have a way of making me feel a little flat. It's something I've experienced for years, and instead of fighting it, I've learned to work with it. Training, movement, and taking care of my body help me shift my mindset and remind me why I love this lifestyle.

I hope you're having a great Sunday wherever you are.

I'm thinking about you, and I look forward to building with you again this week.

Let's seize the training day—together.

Sunday Challenge: 100 Pull-Ups

One of my favorite ways to train my back is to set one simple goal:

Complete 100 pull-ups.

Don't worry about how long it takes. Just keep going until you reach 100 total reps.

If you're not able to do pull-ups yet, use an assisted pull-up machine, resistance bands, or lat pulldowns. The challenge is to complete 100 total reps using the variation that matches your current fitness level.

The first few sets might feel easy. Then fatigue kicks in—and that's when the workout really begins. By the time you reach 100 reps, you've completed an incredible back workout.

If you'd rather build up gradually, turn this into a 4-12-1 program.

Complete about 33 total reps during each of your three weekly back workouts for four weeks. By the end of the program, you'll have accumulated nearly 400 quality reps, building strength, technique, confidence, and muscle one workout at a time.

I made this 4-12-1 Pullup program for you here so you can just TRAIN instead of just PLAN.

Give it a try and let me know:

• How many sets did it take?

• Which variation did you use?

• Would you do it again?

Have fun, challenge yourself, and remember:

100 reps. One goal. Finish what you started.

Do you ever catch yourself checking your form in the mirror as you walk out from the squat rack before your first rep?

I do.

And I've noticed something interesting: if I keep looking at the mirror, I often change my movement instead of feeling it. I have to refocus on the internal sensation of the squat rather than what I think it looks like.

It's a small adjustment, but those little corrections add up over years of training.

My body demands constant attention to technique, especially on squats. The more years I add to my training, the more I realize there is always something to improve. That's one of the reasons I still love training after all these years.

These are some of the things I'm always working on:

• Ankle mobility
• Squat depth and posture
• Total weight and training volume
• Left-to-right symmetry
• Maintaining a strong spinal curve
• Preventing wrist strain during front squats
• Keeping my core braced through heavy sets
• Breathing control

Mastery isn't about reaching perfect form once.

It's about practicing the fundamentals for a lifetime.

Seize the Training Day.