• 🏋️ Build Upper-Body Power

• 🌮 Protein-Packed Tacos

• 🫀 The Skinny on Cardio

• 🔒 Start 2026 Locked In

👇 Dive in and Set the Standard!

Finish 2025 Strong

This last year has been about rebuilding my body and my mindset.

I spent a decade training slow and heavy to compete as a bodybuilder. I retired and immediately ran into a shoulder injury that forced me into months of boring rehab.

That gave me a lot of time to rethink how I want to train in this next phase of my life. I knew I wanted to maintain my muscle, but I also want to get mobile so I can chase after my kids and try new things.

The first step was sitting down with elite performance coach Justin King. He trained me for my last Olympia and also works with a bunch of pro athletes, so he understands both worlds.

Together, we landed on an idea, simple but powerful: stay jacked and rebuild my athleticism at the same time.

Next thing you know, we coined the term “Jacklete,” created a plan, and now I feel like I’ve got momentum heading into 2026.

From there, we rebuilt my training from the ground up. We added isometric holds to recruit every muscle fiber, explosive work to teach my body how to fire again, and “hypertrophy days” to keep the size on. We also plugged in sled work, rotational patterns, and sprint mechanics.

It’s progressive, too. Every week pushes me just a bit harder, so my body adapts without getting wrecked.

That’s been one of the biggest lessons: build strength from every angle and eliminate weak points so I stay healthy. You can’t make gains on the sidelines.

And here’s what most people miss: Unless you’re competing at the extreme ends of bodybuilding or pro sports, you don’t have to choose. You can have big muscles and still be athletic as hell.

You can play pickup hoops, tackle a Hyrox event, and get bendy at hot yoga without feeling like a brick. In other words, you can build a body that lets you use your muscles, not just flex them.

That’s where my focus is heading into the end of the year: staying muscular and strong, but also mobile, stable, balanced, and confident in every position. No more stiff bodybuilder walk or “I hope my shoulder holds up” mindset.

If you want a plan with purpose, one that actually progresses week to week so you’re not just adding weight to the bar but becoming more capable in every direction, this is where we’re headed next year.

Bigger, yes. But also better. Stronger, more athletic, more durable, and harder to break.

Set the Standard.

Chris

💪 Jacklete Size + Power

Chris is officially in his Jacklete era. After a year of rehabbing, he’s back to building muscle and adding explosiveness so he can lift heavy, move easily, and perform like an athlete.

This session is built on the same principles he and Justin use now:

• Hypertrophy to maintain size

• Iso-holds to eliminate weak ranges

• Scapular stability to protect the shoulders

• Shortened-range contractions for control

• Explosive options for athletic carryover

Use it as your second upper-body day each week. It’s the one that keeps you jacked and makes you athletic.

🔥 Warm-Up (3–4 Minutes)

• Band Pull-Aparts — 15

• Scap Push-Ups — 10

• High Pulley Row (light) — 12

• Chest Opener Stretch — 20 sec

⚡️ A-Series: Chest + Back Isometrics

Hypertrophy + mid-range iso holds = size + stability.

A1. Flat DB Press — 3 × 8 + mid-range iso to failure
Tempo: 3/0/1/1
→ On rep 9, pause halfway up and hold until your form breaks.
Optional drop set: reduce weight 20%, perform 5–6 clean reps.

A2. Chest-Supported Row — 3 × 8 + mid-range iso to failure
Tempo: 3/1/1/1
→ Use straps so grip doesn’t limit the lift.
→ Lock the scaps down and in, hold the midpoint as long as possible.

Rest 90 sec between rounds.

🛠️ B-Series: Arm Superset

Straight from Chris’s training.

B1. Decline DB Triceps Extension — 3 × 10–12 @ 3/0/1/1
→ Long stretch. No elbow flare.

B2. Standing DB Curl — 3 × 10–12 @ 2/0/1/1
→ Cheat the last 1–2 reps if needed to keep tension on the biceps.

Rest 75 sec.

🔥 C-Series: Iso-Dynamic Shortened-Range Work

Strengthens the “end ranges” that protect joints and improve control.

C1. Cable Chest Fly (shortened emphasis)
5 reps → hold 5 sec in the squeeze
4 reps → hold 4 sec
3 reps → hold 3 sec
2 reps → hold 2 sec
1 rep → hold 1 sec

C2. Rope Overhead Triceps Extension (shortened emphasis)
Same 5–4–3–2–1 ladder with holds.

Rest 60 sec.

🔒 D-Series: Scapular Stability Finisher

No weak links. Shoulders stay healthy so you can keep pushing heavy.

D1. High-Pulley Face Pull — 2 × 8–10
D2. Pullover Row (same rope/height) — 2 × 8–10
D3. High-Pulley External Pull-Apart — 2 × 10–12

Move through all three with minimal rest.

🔑 Coaching Keys

• Iso-holds reinforce weak positions so you stay stable under load.

• You’re not training grip today. Straps keep tension in the lats.

• Shortened-range contractions improve joint control and finish strength.

• If you want more athletic carryover sub your A1 DB press with DB speed presses (3 × 3, fast concentric).

• If you feel shoulder instability double the face pulls.

📈 Week-to-Week Progression

Week 1: Hit prescribed reps + iso times.
Week 2: Add 2–5% load on A-Series and B-Series.
Week 3: Add 5–10 seconds total to your iso holds.
Week 4: Keep load the same, execute perfect reps only heading into ‘26.

This is the Jacklete framework: Big. Strong. Stable. Explosive. Hard to injure.

📲 Ready for coaching? Stop guessing. Start progressing. Set the Standard!

🌮 Protein-Packed Tex-Mex

Fast, high-protein, low-carb tacos built for lifters who want to stay lean, fuel performance, and recover like an athlete. These are perfect on training days when you want something big on flavor and light on carbs.

Ingredients (Makes 3–4 tacos)

• 1 lb extra-lean ground beef or ground turkey

• 1 tbsp avocado oil

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 tsp smoked paprika

• 1 tsp chili powder

• ½ tsp cumin

• ½ tsp oregano

• Salt + pepper to taste

• ¼ cup salsa verde or fire-roasted salsa

• Low-carb tortillas

• Shredded lettuce or cabbage

• Diced tomato or pico

• ¼ avocado, sliced

• Lime wedges

• Fresh cilantro

Optional boosts:
🌶️ Jalapeño for heat
🧀 Cotija for extra flavor (cut phase: use lightly)
🥒 Pickled onions for gut-friendly acidity

Why It’s a Good Choice

• High protein → supports muscle repair + keeps hunger down

• Low-carb, high-fiber tortilla → better blood sugar control for mornings or cut phases

• Spices like cumin + paprika → increase digestion and support anti-inflammatory pathways

• Veg + salsa base → adds micronutrients without extra calories

• Avocado → healthy fats that keep you satisfied

Perfect for lifters who want a clean, repeatable lunch that supports strength + leanness without feeling deprived.

🔪 How to Make It

1. Heat avocado oil in a skillet over medium-high.

2. Add onion + garlic; cook until soft.

3. Add ground turkey or beef; break apart and brown.

4. Season with paprika, chili powder, cumin, oregano, salt, and pepper.

5. Stir in salsa and simmer 2–3 minutes until thickened.

6. Warm tortillas in a pan or air fryer.

7. Build tacos with lettuce, meat, pico, cheese, avocado, lime, cilantro.

Macros (Per 3 tacos, using 93% lean turkey + low-carb tortillas)

Approx: 420 calories | 42g protein | 22g carbs | 18g fat | 8g fiber

Bulk / Cut Adaptations

Bulk:

• Add ½ cup rice or beans on the side

• Use regular tortillas

• Add an extra 2–3 oz of meat

Cut:

• Use extra-lean turkey (99%)

• Limit avocado to 2–3 slices

• Use lettuce wraps for ultra–low carbs

Q: Chris, can I add more cardio during the holidays to offset the extra food? If I’m eating Christmas cookies at night, is doing more cardio during the day helpful, or is that just me lying to myself?
— Derek L., Denver, Colorado

A: Hey, Derek, I get why people think that way, but cardio shouldn’t be used as a punishment for eating.

The goal isn’t to out-cardio a Christmas cookie; it’s to keep your body feeling good and your routine stable through the holidays.

That said, cardio absolutely helps during this time of year for all the right reasons. Anything that keeps you moving at a comfortable, controlled pace can help improve digestion, boost energy, and support your training, rather than trying to “erase” food.

If you’re going to add something, keep it simple:

• a walk after dinner

• a 20-minute zone-2 session

• light conditioning on off days

Not to burn calories, but to keep your system moving.

Enjoy the cookie. Enjoy the holiday. Then get right back to your routine the next morning. That consistency is what matters.

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

“The first and best victory is to conquer self.”

— Plato

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