Good morning Gym Bros! Another week-end comes to an end today. If you haven't already, make sure you give this week's Workout of the Week a try, tomorrow we're blessing you with a new one! Let's get into today's workout: 

• Live up to your own expectations

• Workout of the Week: Cardio For The Lungs

• Cable Lateral Raises

• A compilation of social media posts from Gym-Bros all around the world

Sounds good? Then let's get started shall we?

Your daily dose of motivation!

"I'm not in this world to live up to your expectations, and you're not in this world to live up to mine."- Bruce Lee

You only have to beat your expectations, and no one else's. 

Now take a quick 5 minutes of your day to give this video a listen. It's not easy, it never will, but you have to keep grinding. 

Workout of the Week

Cardio For The Lungs 

Some of you don’t do cardio, we know it. There’s a popularized statement in the weightlifting community that cardio is bad for your gains. We're not here to discuss if it is true or not, we're here to say that even if it is bad for your gains, cardio is crucial to your overall health. Cardio will give you the strength to live your life at your best, while looking big with all of your gains! 

Warm-up

Hop on the treadmill and warmup by walking at regular speed for around 2-3 minutes

Section one

• Increase the speed until you reach a good jogging speed

Continue for 5 minutes

Section two

• Increase the speed to make it harder

Continue for 2 minutes 

Section three

• Reduce your speed to the one you had in Section One

Continue for 5 minutes

Repeat for the number of times you are capable of. If you are only beginning your cardio journey, it is normal for you to have a harder time, take it easy and focus on progressing through your sessions. 

Cooldown

Decrease the speed to the one you had in the warmup and walk it until you have better control on your breath. 

Now Let's get to Work!

Cable Lateral Raises 

The lateral raises are a must for your shoulders. It’s better to do both sides at once like in the picture, to keep balance, but if you only have access to one cable you can easily do only one side. Be careful to lift a weight that doesn't hurt your shoulders.

Daily Self Growth Tip:

Be Open Minded:

Be open-minded and willing to learn from different perspectives. If you are trying something and it doesn’t work, find another way to reach your goal. There is NEVER only one path to success, whatever your domain is. Keep this in mind.

Workout song of the day: Boast by S.O.

This one slaps! The lyrics match perfectly with the beat, so blast this one and head to the gym. Keep your head up, get on top of your game with this song and work to your full potential. Don’t let the bullshit get to you, rise above it!

Discovery Feed

Welcome to the Discovery Feed, a great way to discover new content creators and sources of inspiration. Each day, we manually select posts from content creators that we think deserve everyone's attention and could serve as good examples for you all. Feel free to follow these beasts and make sure to let them know who brought you to them by mentioning our twitter(@GymBronline) in their comments. 

That will be all from us! We hope you enjoyed today's newsletter and that you're one step closer to reaching your goals! Until next time, remember: 

Everyone needs a Gym-Bro.

The Locker Room

Welcome to the Locker Room, a safe space for Gym-Bros to interact with each other and to share their ideas. You can use this space to give a review of today's issue, make some suggestions, or even leave a comment for your fellow Gym-Bros which can be displayed in a future newsletter. Remember to be respectful towards everyone!

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