• My Morning Routine

• Total Body Muscle

• Power Up Your Lunch

• Too Sore to Train?

Some people wake up with sunlight.

I wake up with red lights, salt water, and a mouthful of coconut oil.

Not because it’s trendy but because it works for me.

Since retiring — and especially since becoming a dad — my brain’s been running a lot hotter.

There’s more on my plate with Raw Nutrition, Bum Energy, the STNDRD brand, content creation, planning a wedding, everything.

It’s easy to get scattered if I don’t start the day on my terms. So I’ve built a morning routine that helps me slow down, stay focused, and feel good, not just for the gym, but for life.

I’m not a morning person; I’ve always been a night owl. So when I started trying to wake up before Courtney and Bradley, I needed a way to ease into the day without frying my nervous system.

First thing I do is flip on these red lights I have in my bathroom and garage, kind of like a sunrise simulation instead of blasting myself with blue light. Makes a big difference.

Then I drink about a liter of water with a pinch of salt. I sweat a lot at night — and yeah, I pee a lot, too — so this helps me rehydrate and get my electrolytes back in check. This is especially important when I’m training hard and eating a ton of protein.

After that, I swish a spoonful of coconut oil around in my mouth for 10 to 15 minutes. It’s called “oil pulling.” It’s an ancient Ayurvedic practice that’s supposed to help with oral health.

I looked into it more, and it’s actually legit. There’s research showing it reduces plaque, improves gum health, and lowers harmful bacteria in your mouth, which can affect digestion, inflammation, and heart health.

Plus, while I’m doing it, I’m not talking, eating, or glued to my phone, just starting the day quiet and focused.

Then I hit the garage, lie back on a neck roll under red lights, and either meditate or just breathe and think. I don’t do it every day, but when I do it helps me slow down, get centered, and show up better for my family.

After that, I read about 20 to 30 pages of whatever book I have going. Nothing crazy, but it’s become one of my favorite parts of the morning. Just me, a quiet room, and something that feeds my brain.

I’m not saying you should copy my morning routine. But you should build one that makes you feel clear, calm, and ready to take on your day with energy and intention. Believe me, it makes a difference.

Set the Standard!

Chris 

🔥 Push, Pull, Legs Split

Your new favorite split just dropped: Push, Pull, Legs. It’s simple, powerful, and built for gains. Whether you train 4, 5, or 6 days a week, this 3-day rotation gives you enough intensity to grow — with the recovery you need to keep going.

Inside the STNDRD app, you’ll find three full phases of this program:
➡️ Beginner (just getting started)
➡️ Intermediate (dialing it in)
➡️ Advanced (serious lifters only)

Chris and I programmed every detail: sets, reps, rest time, and intensity. We’re doing more than just lifting, we’re building muscle with purpose.

🧠 Why Push Day Works

Push day hits your chest, shoulders, and triceps — the full frontside of your upper body. But this isn’t just a press party.

We pre-exhaust your chest with flys so your pushing muscles fire harder during pressing. This boosts mechanical tension, which science shows is one of the top drivers of hypertrophy (aka size).

Plus: we hit your chest from multiple angles (flat ➡️ incline ➡️ cables), then finish with triceps to complete the push chain.

📋 Push Day – Phase 1

Flat Bench Pronated DB Chest Fly
🟨 3 sets of 8 reps
Incline Pronated DB Chest Fly
🟨 3 sets of 10 reps
Seated Dumbbell Shoulder Press
🟨 3 sets of 15 reps
Seated Neutral Cable Chest Fly
🟨 3 sets of 20 reps
Cable Rope French Press
🟨 3 sets of 15 reps
Pushups – AMRAP (As Many Reps As Possible)
🟨 30 seconds rest after pushups
🔁 All other sets: 120 seconds rest

🚀 Want Pull + Legs?
The full split — plus advanced methods and 3 progressive phases — is live now in the STNDRD app. Track your progress, crush your workouts, and build your strongest summer physique yet.

📲 Tap in and Set the Standard.

— Justin King

Tuna Salad (plus Veggies + Hummus)

This wrap is quick, lean, and packed with the protein and fiber you need to stay full, energized, and on track.

🥙 Ingredients (1 serving)

For the wrap:

• 1 can (5 oz) tuna (in water), drained

• 2 tbsp plain nonfat Greek yogurt

• 1 tsp Dijon mustard or lemon juice (optional for tang)

• ¼ avocado, diced (healthy fats + creaminess)

• Salt, pepper, garlic powder, and paprika to taste

• 1 low-carb, high-protein wrap or tortilla (we like Mission Carb Balance)

• Handful of romaine or spinach

• Slices of tomato or red bell pepper for crunch

Optional add-ins: chopped pickles, red onion, celery for texture

On the side:

• ½ cup sliced cucumbers, bell peppers, and carrots

• 2 tbsp hummus (look for one with olive oil and clean ingredients)

🧑‍🍳 Instructions

1. In a bowl, mash tuna with Greek yogurt, mustard/lemon juice, avocado, and seasonings. Mix until well combined but still chunky.

2. Lay out your wrap and layer with lettuce or spinach, tomato/bell pepper slices, then spoon on the tuna mixture.

3. Roll it up tightly like a burrito.

4. Plate it with your veggies and hummus on the side, and boom, clean fuel.

💪 Macros (approximate):

• Calories: 375–425

• Protein: 35–40g

• Carbs: 15–20g

• Fat: 15–18g

Go to RAW Nutrition and use the discount code CBUM for the best deal on all of our products!

Q: Hi Chris, should I still lift if I’m sore?

Don V., Naperville, Ill.

A: Hey Don, short answer? Sometimes. But it depends on the kind of sore.

If you’re dealing with general muscle soreness — what the science guys call delayed onset muscle soreness or DOMS — it’s usually safe to keep training, as long as the soreness isn’t so bad that it’s wrecking your form or your ability to move well.

👉 DOMS is that tight, tender feeling you get a day or two after hard training. It’s especially common when you change up exercises, add eccentric work (slow negatives), or go really hard on volume.

A little soreness? Totally normal.

Can’t walk down stairs or lift your arms to wash your hair? That’s your body asking for a break.

A 2012 review in the Journal of Strength and Conditioning Research found that light movement — think lower-intensity lifting, active recovery, or cardio — can actually reduce soreness faster than full rest.

Why? It boosts blood flow, which helps clear out metabolic waste and brings nutrients to your muscles so they repair faster.

But there’s a difference between training through soreness and training through pain.

🛑 Sharp pain, swelling, or joint discomfort? Skip the lift. That’s not DOMS — that’s your body saying something’s wrong.

In my experience, the key is to rotate muscle groups smartly, listen to your body, and recover like it’s part of the program (because it is).

I’ll train a sore muscle if it’s mild and I can move well — but I’ll often dial back intensity or volume, and I’ll never compromise form.

And remember, soreness isn’t the goal. It’s a sign you’ve done something new or intense, not a badge of honor.

If you’re sore every week from the same program, you’re probably not recovering well enough, or eating and sleeping like you should.

Bottom line:
✅ Mild soreness? Go for it.
⚠️ Severe soreness? Rest or train something else.
🛑 Pain? Sit it out and reassess.

Training is about progress, not punishment.

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

Champion Mentality

"Sweat the small stuff. Not ‘cause you’re stressed, but because you care. It’s a privilege to be so invested in something that the little details matter. That every tiny change means something. That you actually give a shit. It’s not pressure, it’s passion.”

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