• 🏋️ The Wide-Back Blueprint

• 🥣 Oatmeal for Muscle Gains

• 🍫 The Truth about Protein Bars

• 🏆 The Advantage No One Sees

👇 Dive in and Set the Standard!

People always want to know the secret. They’ll ask, “What supplement gave you the edge? What program did you use? What trick got you over the top?”

And I get it, it’s natural to look for shortcuts. But the truth? The edge we all want is built in a thousand invisible moments.

Not the PRs you see on Instagram. Not the highlight reel. I’m talking about the days you show up to the gym when no one’s there and your body feels flat. The nights you go to bed hungry instead of raiding the fridge. The set you grind out when your brain is telling you to quit.

Nobody sees those moments. Nobody cheers. But stacked together, they build something you can’t fake: character.

For me, it’s never been about one magic set or some secret stack. It’s about the consistency of those choices, over and over again, until they hardwire into who you are.

Anyone can live a perfect day of my prep. Almost no one can live it every day for 10 years like I did. And that’s the real difference maker.

Here’s the part most people don’t want to hear: champions aren’t built on hacks. They’re built on deciding to do the work, day after day.

Most people quit at 90%. They get close, they feel the discomfort, and they stop. But progress hides in that last 10%, the space where no one is watching, when it’s just you deciding if you’ll cheat yourself or do the work. That’s where strength is built.

In a few weeks, the Olympia will be here. I won’t be competing, but I know this: whoever wins will likely be the person who, like me, showed up for themselves in those invisible moments, when it mattered most.

And it doesn’t stop with bodybuilding. In business, relationships, life, success is built the same way. On small choices no one applauds. Choosing to listen instead of react. Choosing to be honest when it’d be easier not to. Choosing to take one more step when you feel empty.

That’s the real secret. Not some supplement stack. Not a perfect program. It’s one more set, one more choice, one more invisible moment stacked until you look back and don’t even recognize who you used to be.

Set the Standard.

Chris

💪 Back Day for Growth

A wide, thick back transforms your physique. It makes your waist look smaller, your shoulders broader, and your entire body more powerful.

But too many lifters treat back day like an afterthought, piling on random rows and pulldowns. That’s a mistake. To grow, you need structure: heavy compound pulls for thickness, vertical pulls for width, and detail work for balance.

This week’s Fall Growth Series workout is built on fundamentals: precision tempo, stretch + contraction, and enough volume to shock your back into new growth.

📍 Training Goal: Build back width + thickness for a bigger frame
⏱ Rest: 2–3 min on compounds, 75–90 sec on accessories
🎯 Tempo Key: 3011 = 3 sec controlled eccentric, no pause, 1 sec drive up, 1 sec squeeze at top

🔥 Warm-Up (5 Minutes)

✅ Band pull-aparts x 20
✅ Scapular pull-ups x 10
✅ Cat-cow + thoracic openers x 6/side
✅ Light DB rows x 15/arm

🏋️ Back Workout

A. Deadlift (Barbell or Trap Bar) • 4 x 5 reps @ 3110
🧠 Power + density. Focus on hip drive, brace hard, controlled eccentric.

B1. Chest-Supported Row (DB or Machine) • 4 x 8–10 reps @ 3111
💥 Mid-back thickness. Full stretch at bottom, squeeze shoulder blades at the top.
B2. Pull-Up (Weighted if possible) • 4 x AMRAP (aim 6–12)
🎯 Back width. Controlled eccentric, chest to bar, no kipping.

C1. One-Arm Dumbbell Row • 3 x 10–12 reps/side @ 3011
🛑 Big stretch at bottom, drive elbow past torso.
C2. Straight-Arm Pulldown (Cable or Band) • 3 x 12–15 reps @ 2011
🎯 Lat isolation — pull through your lats, not arms.

D. Rear Delt DB Fly (Incline Bench) • 3 x 15 reps @ 2111
🔥 Posterior delt + upper back balance. Strict, controlled eccentric.

E. Farmer’s Carry (Heavy DBs or Trap Bar) • 2 x 40m walks
💡 Grip, traps, and overall upper-back stability. Stand tall, brace core.

💡 Programming Tips

• Train back once per week directly, but remember it’s also hit on deadlifts, rows, and pulls in other days.

• Alternate deadlifts and rack pulls weekly for variety and recovery.

• Use mixed grips and handles — supinated, pronated, neutral — to build full back development.

• Prioritize controlled eccentrics and peak contractions. Don’t just move weight — make the muscle work.

🔑 Growth Keys

1. Volume + Variety: Lats respond best to different angles — vertical + horizontal pulls in every session.

2. Grip = Growth: Stronger grip leads to stronger pulls. Use chalk, straps, or fat grips strategically.

3. Posture Gains: A thicker, stronger back improves posture and stability in every other lift.

📲 The next segment in our Fall Growth Series will drop next week. The focus is on chest + pressing power, don’t miss it!

Tap in and Set the Standard.

🍯 Build Muscle in the Morning

Oatmeal gives you slow-digesting carbs, but by pairing it with quick options (like apples and a scoop of whey), you get the best of both worlds: fast recovery from your morning workout, plus sustained energy.

Cinnamon and apples bring anti-inflammatory benefits, and a little nut butter or Greek yogurt rounds out the meal with healthy fats and extra protein.

Perfect for fall, this is a delicious way to fuel your day.

🥣 Ingredients (1 serving)

• ½ cup old-fashioned oats

• 1 scoop whey protein isolate (vanilla works great)

• ½ medium apple, chopped (leave the skin on for fiber)

• ½ tsp ground cinnamon

• 1 tbsp natural almond or peanut butter

• 1 tsp raw honey or maple syrup (optional, for sweetness)

• ½ cup unsweetened almond milk (or water)

• Pinch of sea salt

• Optional: 2 tbsp Greek yogurt (extra creaminess + protein)

👨‍🍳 Recipe

1. In a small pot, cook oats with almond milk (or water) until soft and creamy (about 5 minutes).

2. Stir in cinnamon and a pinch of salt.

3. Remove from heat and let cool slightly, then mix in the protein powder until smooth.

4. Top with chopped apples, almond butter, and honey.

5. Optional: add a spoonful of Greek yogurt on top for texture and extra protein.

⚡ Macros (approx.)

• Calories: 420

• Protein: 34g

• Carbs: 47g

• Fat: 11g

✅ Wrap-Up

This is the kind of post-lift meal that feels indulgent but is totally performance-driven: clean fuel for muscle growth, anti-inflammatory benefits from cinnamon and apples, and enough protein to maximize recovery.

A go-to fall favorite that proves oatmeal isn’t just a breakfast food, it’s a builder’s weapon.

🔥 Set the Standard — fuel like a pro, grow like one too.

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

Q: Hi Chris, I keep hearing experts say we should avoid ultra-processed foods. My diet’s solid overall, but I do eat a lot of protein bars and whey shakes. Are they considered ultra-processed?

Mel T., Colorado Springs, Colorado

A: Hey Mel, honestly, I wondered the same thing. I kept seeing that word “ultra-processed” everywhere, so I looked into it.

So, technically most protein bars and powders fall into the “ultra-processed” category.

But here’s the thing: not all processing is bad. Whey protein literally comes from milk, and it’s just filtered and dried into powder. That’s a pretty clean process compared to, say, a bag of chips or a candy bar.

Protein bars are more of a gray area. Some are basically candy with a little protein sprinkled in, and others are solid, balanced snacks.

The label tells the story. If it’s packed with sugar alcohols, oils, and fillers, it’s closer to junk food. If it’s mostly protein with a few carbs and fats, I’m fine with it as a supplement to my diet.

At the end of the day, I use those things for convenience, but I don’t build my whole diet around them. Real food is always the base.

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

“To be a champion, compete. To be a great champion, compete with the best. To be the greatest champion, compete with yourself.”

— Matshoa Dhliwayo

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