• Build Boulder Shoulders
  Your guide to strong, symmetrical delts that pop.

• The Power of Accountability
  Unlock consistent gains by owning your process.

• Grilled Pizza: Recovery Fuel You’ll Crave
  A delicious muscle-repairing meal made easy.

• Leg Day Prep Like a Pro
  Maximize your strength and conquer your next session.

👇 Dive in and Set the Standard!

Last week, Justin King and I hopped on the first STNDRD+ coaching call. Seeing this group of guys show up to share their struggles and successes and to ask questions of us, and each other, got me fired up.

For years, my whole life was about me and my prep. I woke up early, slammed my pre‑workout, trained, ate, recovered, and repeated. Everything revolved around getting onstage at my best.

But now life’s different. I’m not just focused on my training anymore. I’m in a new role. People now look to me for guidance, and that’s been a big shift. I’m still learning how to lead in this way, and that’s why having someone like Justin is so valuable.

He’s coached me in Mr. Olympia prep, and now I’m learning from him again by watching how he helps this community stay accountable, build real structure, and actually follow through on their plans.

Hearing him break down how to set goals and hit them with no shortcuts and no fluff reminded me how valuable it is to have someone in your corner who can give you an outside perspective.

And that’s why we built STNDRD+.

If you’re juggling commitments like work and relationships, it’s hard to stay locked in with training and nutrition. You know what you should do, but it’s way too easy to scroll, hit snooze, or push the gym to “tomorrow.”

That’s why I loved being on that call. It wasn’t just talk. It was a group of guys making the decision to stop guessing and start doing the work.

They were open about their struggles, and it was cool to see how supportive everyone was in sharing their insights.

There were guys on that call with totally different goals. One wanted to lose weight, another to grow his biceps, and a third is looking for focus to help manage his ADHD.

Different goals, same mindset: show up, stay honest, and get better.

If you take anything from this, it’s that you can’t wait for motivation; you have to build it. You stack one hard choice on top of another until it becomes who you are.

Ask yourself today: What’s one decision I can make right now that the best version of me would choose?

Because that’s how it happens, choice by choice, rep by rep.

Set the Standard.

Chris

💪 Build Big, Balanced Delts

Broad shoulders make your physique pop from every angle. This workout combines heavy pressing for strength, strict raises for shape, and tempo work to maximize time under tension.

📍 Training goal: Add width, density, and symmetry to your shoulders.
⏱ Rest: 90 sec between A/B supersets, 60 sec between C sets
🎯 Tempo Key: 3121 = 3 sec down, 1 sec pause, 2 sec up, 1 sec squeeze at top

🔥 Warm‑Up (5 Minutes)
✅ Banded shoulder dislocates × 15
✅ Wall slides × 12
✅ Light DB lateral raises × 2 × 15

Workout

A1. Seated DB Shoulder Press • 4 × 8–10 reps @ 3121
🧠 Cue: Keep elbows slightly forward, control the descent.

A2. Cable Lateral Raise (single arm) • 4 × 12–15 reps @ 3111
🎯 Focus on constant tension, no swinging.

B1. Arnold Press • 3 × 10–12 reps @ 3021
📏 Rotate smoothly, don’t rush the transition.

B2. Leaning DB Lateral Raise • 3 × 15 reps @ 3111
🔥 Allows a longer range of motion, full side‑delt stretch.

C1. Reverse Pec Deck (rear delts) • 3 × 15–20 reps @ 3111
🛑 Pause 1 sec at peak contraction.

C2. DB Front Raise (palms‑down grip) • 3 × 12–15 reps @ 3011
🎯 Control the lowering phase, don’t let the DBs drop.

💥 Finisher: 1‑minute DB lateral raise hold/pulse to failure.

💡 Programming Tip: Train delts 1–2x/week. Use strict form and moderate loads, quality reps build shape faster than sloppy PRs.

💥 Find more workouts like this in the STNDRD app.

📲 Tap in and Set the Standard!

🍕 Grilled Recovery Pizza

This pizza combines lean protein, antioxidant‑rich veggies, and healthy fats that help reduce inflammation and promote healing after tough training sessions.

🔍 Why It Works

✅ High‑Protein: Chicken and Greek yogurt boost muscle repair.
✅ Anti‑Inflammatory: Tomatoes, spinach, garlic, and olive oil provide antioxidants and polyphenols.
✅ Joint + Recovery Support: Extra‑virgin olive oil, arugula, and spices like oregano and garlic fight inflammation.
✅ Easy on Digestion: Using a high‑protein flatbread as the base keeps it light but filling.

🥘 Ingredients (Serves 1–2)

• 1 high‑protein flatbread or thin crust (look for ~10–15g protein per serving)

• ½ cup cooked, shredded chicken breast (or turkey)

• ¼ cup part‑skim mozzarella

• 2 tbsp crumbled goat cheese or feta (optional – adds tangy flavor)

• 2 tbsp Greek yogurt mixed with 1 tsp olive oil + garlic powder (as sauce base)

• ½ cup baby spinach

• ¼ cup cherry tomatoes, halved

• ¼ cup red bell pepper, sliced

• ½ tsp oregano

• ½ tsp chili flakes (optional for a kick)

• Drizzle of extra‑virgin olive oil after cooking

🔥 Prep & Grill

1. Preheat Grill: Heat to medium‑high (~400°F).

2. Make Sauce: Mix Greek yogurt, olive oil, garlic powder, and oregano. Spread over the flatbread.

3. Layer Ingredients: Add mozzarella, chicken, tomatoes, bell pepper, and goat cheese/feta.

4. Grill: Place pizza directly on grill grates or on foil. Close lid and cook 6‑8 min, checking halfway until cheese melts and edges are crispy.

5. Finish: Top with spinach or arugula after grilling for a fresh crunch. Drizzle with a little olive oil.

📊 Approx Macros (1 Pizza)

Calories: ~550–600
Protein: 48–52g
Fat: 16–20g
Carbs: 40–45g

👨‍🍳 Chef’s Tip

🔥 For extra protein, add cooked turkey pepperoni or a sprinkle of shredded parmesan post‑grill.
🔥 Prep toppings in bulk (pre‑grilled chicken, chopped veggies) so you can throw this together in minutes after training.

🎆Need supplements? Go to RAW Nutrition and use the code CBUM for our best deals.

Q: Hi Chris, what’s the best way to warm up for leg day?

Keller L. Stamford, Connecticut

A: Hey Keller, skip the treadmill and start with activation.

1️⃣ Dynamic mobility: ankle rocks, Y/T‑waves, and goblet squats help open up tight hips and improve depth.

2️⃣ Glute activation: bridges, band walks, or single‑leg hinges help fire up muscles that stabilize squats and deadlifts.

3️⃣ Specific warm‑up sets: Perform 2–3 lighter sets of your first main lift with the exact tempo you’ll use.

Good warm‑ups reduce injury risk, boost power output, and mentally lock you in for heavy work. Five extra minutes now will save you months of frustration later.

Question for Chris? Hit reply or email [email protected] and we’ll consider your question for inclusion in a future issue of The Standard.

Champion Mentality

“Discipline equals freedom.”

— Jocko Willink

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