Ever seen the Denzel Washington movie "Man on Fire"? 

It's about a burnt out (agent) guy I believe who is tasked with protecting a rich guy's daughter and his "wife" (there is a reason for the quotes) in Mexico. 

And he goes there, does, and ... well, what can I say. 

Not one of Denzels best movies to be honest, but the man is a legend and does a fine, fine job anyway!

And for me, today - its literally "traps on fire" 

Have you ever felt your entire upper body so sore you could barely move - or take a shower after your workout (as happened to me years back when I Was doing NO pushups, but pull-ups galore?)? 

Not just your upper body though - have you ever felt that deep, deep soreness in your muscles? 

And specifically traps - SWOLLEN traps that feel like they're about to burst, and when you touch them, you KNOW they're raw - and have had a great, great workout?

This morning, I did Lumberjack Lodestone Fitness - a basic workout - and a basic jump rope workout (which I Showed you). 

What I didnt show was advanced club swings and pull-ups after that - but then I did give you a brief snippet of my grip training. 

But in the middle, the 100 pushups I did? 

Were all mostly done on my back, if you can believe that. 

Thats right, my friend. 

Years ago, I wrote about 250 pushup workouts where most of it was accomplished "on my back". 

I wanted to see if I still had it in me to do those - and 100 of them were done in that style today. 

True, I did normal fingertip pushups and other styles too - but the 100 I'm talking about? 

Are reverse pushups - and the best darn exercise ever - and table pushups!

My oh my. 

Combine THAT with club swinging, and youll know what the term "traps on fire"means. 

Most people think doing heavy shrugs - sets of 10 with the heaviest you can cuts it. 

NO. 

That might build some muscle and give you a great burn - and thats fine 

But to really twist and train the muscle inside out, from all angles and viewpoints - "back and forth" if you get my drift - those REVERSE pushups are an absolute must - so is BRIDGING. 

The lower back gets plenty of work with those movements, but so does the UPPER BACK. 

Charles Mitchell I believe it was who once told me he was fairly good at handstand pushups and regular pushups, but the reverse work - GOT him every time. 

And it will, if you dont got the flexibility in the traps!

Flexbility in the traps and shoulders, of course, has never been an issue for me since I started those workouts - and of course, it's another core area that Lumberjack Lodestone Fitness targets. 

And that, my friend again - is the story of the DAY. 

There's plenty of reverse work shown in the 0 Excuses Fitness system (the videos) so get them NOW if you have not already. 

And, place the pre-order for what is possibly going to be my BEST book ever, the next level beyond Animal Kingdom Workouts, which many have said is already my best book ever!

Out for now. 

Back soon!

Best,

Rahul Mookerjee

P.S. - Remember to stretch and strengthen at the same time with isometric movements, pauses and "motions" that the greats such as Gama and others used (I've gone one step ABOVE AND BEYOND in this great, great course) - get "Isometric and Flexibility Training" NOW if you have not already. So worth it!