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WWW.TITANTRANSFORMATION.COM
The Titan Transformation
Phase II Unleash the Titan
Average is your ENEMY!!
Week XII Titan Unleashed
-Created By Ben Shaw
NO PART OF THIS INSTRUCTION MANUAL MAY BE REPRODUCED IN ANY FORM OR BY ANY MEANS, ELECTRONIC OR MECHANICAL,
INCLUDING PHOTOCOPYING, RECORDING, EMAILING, COPYING OR BY ANY INFORMATION STORAGE AND RETRIEVAL SYSTEM, WITHOUT
EXPRESS WRITTEN PERMISSION FROM OWNER.
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Do Not Duplicate or Reproduce
PASSWORDS ARE LIKE UNDERWEAR.....
DO NOT SHARE THEM WITH FRIENDS!!
NEVER Share your Titan Training Academy Username and password with ANYONE…. Co workers
Friends
Family Members
Roommates
Multiple IP logins will result in your Titan Training Academy account being locked
It is your responsibility to see that only you use your account.
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Week XiI Titan unleashed
This week is devoted to strength; both mental and physical, it’s about releasing the Titan within you! Your
goal this week will be to move more weight than you have during any previous week in this program. Most
exercises will be performed using the 4/10 technique. All of your training has been leading up to this week.
How much iron can you move, how strong in the Titan within?!!
*4/10 Technique- The 4/10 technique is done with heavier weights. You will choose a heavy weight that
will cause you to reach muscle failure at about 4 reps. After performing 4 reps you will rest for ONLY 10
seconds; then you will perform 4 more reps. Do not lower the weight until you can no longer reach your 4
reps!! You will repeat this 10 times.
Type C: No cardio on days 2, 3 and 7 for you!!
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Week xii Intake Grid
Week 1 Diet Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
First in The A.M.
1 bowl Kashi Go-
Lean & 1 fruit
8oz low fat cottage
cheese
1 Fruit & 1
Vegetable Bagel with low fat
cream cheese & 1
fruit 8oz low fat cottage
cheese
1 Fruit & 1
Vegetable 1 bowl Kashi Go-
Lean & 1 fruit 3 egg omelet & 1
fruit (Type A try
to stay away
from yokes) 1 bowl Kashi
Go-Lean & 1
fruit Mid-
morning Protein Shake & 1
fruit Protein Shake & 1
fruit Protein Shake & 1
fruit Protein Shake & 1
fruit Protein Shake & 1
fruit Protein Shake &
1 fruit Protein Shake &
1 fruit Lunch 2 salmon filets &
1 Fruit & 1
Vegetable
1 can tuna w/ 3
boiled eggs&
1 Fruit & 1
Vegetable Rotisserie Chicken
1 Fruit & 1
Vegetable Lean chicken breast
&
1 Fruit & 1
Vegetable 6oz Turkey breast
on wheat bread
1 Fruit & 1
Vegetable Chicken Caesar
Salad
(Low fat or no
fat dressing Type
A)
Lean chicken
breast &
1 Fruit & 1
Vegetable Late
Afternoon Protein Shake & 1
fruit
Protein Shake & 1
fruit Protein Shake & 1
fruit Protein Shake & 1
fruit Protein Shake & 1
fruit Protein Shake &
1 fruit Protein Shake &
1 fruit Dinner 6oz Lean grilled
steak with
1 baked potato
& 1 Fruit Lean chicken breast
&
1 Fruit & 1
Vegetable 2 salmon filets &
1 Fruit & 1
Vegetable
Lean chicken breast
&
1 Fruit & 1
Vegetable 6oz Lean grilled
steak with
1 baked potato
& 1 Fruit Rotisserie
Chicken
1 Fruit & 1
Vegetable Lean chicken
breast &
1 Fruit & 1
Vegetable
Pre-Bedtime
Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake
*Print diet grid, place in an area that it is accessible to you*
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Week XII Workout Grid
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Chest/Biceps Quads/Hams Shoulder/Abs OFF Triceps/Back OFF Calves /Abs
Chest DB Bench
Press 10x 4/10
Tempo: 1-0-1 60 Sec Tier 2 bench Jumps
Quads Leg Extension
10x 4/10 Tempo: 1-0-1
30 Sec Tier 3 bench Jumps
Abs Spartan Floor
Wipers 5x25
Tempo: 1-0-1 60 Sec Tier 3
bench Jumps after last set
Triceps Dips
10x 4/10 Tempo: 1-0-1
90 Sec Tier 3 bench Jumps after last set
Core KILLER400-X Roman Chair Leg
Raise Decline Jackknife
Crunch Bench V-Ups Ab Rollouts
Planks 4x 20 (Superset)
Tempo: 1-0-1
Chest DB Fly
10x 4/10 Tempo: 1-0-1
60 Sec Tier 2 bench Jumps
Quads DB Sumo Squat
10x 4/10 Tempo: 1-0-1
30 Sec Tier 3 bench Jumps
Abs Decline
Jackknife Crunch
5x25 Tempo: 1-0-1
60 Sec Tier 3 bench Jumps after
last set
Triceps Triceps Press Down
10x 4/10 Tempo: 1-0-1
90 Sec Tier 3 bench Jumps after last set
Calves Standing Calve
Raise 10x 4/10
Tempo: 1-0-1 2 min Tier 3 bench Jumps
after last set
Biceps Ez- Bar Curls
10x 4/10 Tempo: 1-0-1
30 Sec Tier 3 bench Jumps
Hams Modified Glute Ham
Curl 10x 4/10
Tempo: 1-0-1 30 Sec Tier 3 bench
Jumps
Abs Planks
5x60sec Tempo: 1-0-1
60 Sec Tier 3 bench Jumps after
last set
Back Cable Row 10x 4/10
Tempo: 1-0-1 90 Sec Tier 3 bench Jumps after last set
Calves Modified Donkey
Calf Raise 10x 4/10
Tempo: 1-0-1 2 min Tier 3 bench Jumps
after last set Biceps
Cable Knee Curl
10x 4/10 Tempo: 1-0-1
30 Sec Tier 3 bench Jumps
Hams Laying Ham Curl
10x 4/10 Tempo: 1-0-1
30 Sec Tier 3 bench Jumps
Shoulders Overhead DB
Press 10x 4/10
Tempo: 1-0-1 60 Sec Tier 3
bench Jumps after last set
Back Straight Arm Pull
Down 10x 4/10
Tempo: 1-0-1 90 Sec Tier 3 bench Jumps after last set
Shoulders DB Side Raise
Raise 10x 4/10
Tempo: 1-0-1 60 Sec Tier 3
bench Jumps after last set
H.I.C. 21min
Free-Fall 21 min treadmill freefall method
H.I.C. 21min
Free-Fall 21 min treadmill freefall method
H.I.C. 21min
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Day 1
“I am beyond hardcore…….I am TITAN” -Titan
For 11 weeks now you’ve stared down challenges that you previously thought you couldn’t do. You’ve
molded yourself into an athlete, a competitor. You’ve sculpted your body day by day, rep by rep; becoming
stronger day in and day out. Even though you’re nearing the end of this 12 week program; remember, fitness
is life! Your journey has only just begun.
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Affirm Today your mental exercise is to review the Intensity scale and assure that you are truly
working to the correct intensity level.
Intake
Follow food grids closely, this is the last week of Phase II of The Titan Transformation, your
diet is a very large part of your success, ensure that you are adhering t proper nutrition and
supplementation.
Water: Continue to meet your water quota to meet your physical needs; water is your life line. It not
only keeps you hydrated and helps replenish your muscles it also helps rid your body of
toxins. Never neglect this critical step in your daily fitness regimen.
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Train The workout today is chest and biceps. You will lift 4 reps, rest 10 seconds and then lift 4
reps again. The weight should be relatively heavy. You should fail at about the 3-4th
rep. You
will do this routine for 10 reps total. Finish each exercise with bench jumps.
Example:
Chest/Biceps Chest-DB Bench Press
Sets Reps Weight Effort Rest Tempo
1st Set 4 55lbs 65% 70% 10 sec 1-0-1
2nd set 4 65lbs 80% 85% 10 sec 1-0-1
3rd set 4 75lbs 90% 90% 10 sec 1-0-1
4th set 4 85lbs 95% 95%-100% 10 sec 1-0-1
5th set
4 90lbs 100% 100% 10 sec 1-0-1
6th set 4 80lbs 100% 100% 10 sec 1-0-1
7th set 4 75lbs 100% 100% 10 sec 1-0-1
8th set 4 70lbs 100% 100% 10 sec 1-0-1
9th set 4 70lbs 100% 100% 10 sec 1-0-1
10th set 4 65lbs 100% 100% 10 sec 1-0-1
60 Seconds Tier 2 Bench Jumps 39 Type: Bench Squat Jumps 2 Min REST
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Day 2
One often learns more from
ten days of agony than from
ten years of contentment
– Merle Shain
By this point I’m sure you realize that you must go through some levels of intense training that can be
described as agony in order to change your body for the BETTER.
When it comes to getting out of shape, it could easily be described as contentment (for a short time) because
it doesn’t call for any extra work on your part. As a matter of fact it can sometimes even be pleasurable as
you eat your favorite foods and sweets. But then comes the after effects; unwanted weight gain, health
problems, a poor self image etc.
Now let’s look at the other side, when improving your physique you will have to have to go through times of
having self discipline and determination and times of muscle soreness. However the benefits of good health,
longer life and amazing self confidence far outweigh any uncomfortable situations you will have to endure in
the meantime.
INTAKE………. AFFIRM………. TRAIN!!!
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Affirm Today your mental exercise is to post on the Titan Transformation Group Facebook page how
you feel now at the end of your journey vs. the way you felt when you first began your
journey on the Titan Transformation.
Intake
Follow food grids closely, this is the last week of Phase II of The Titan Transformation, your
diet is a very large part of your success, ensure that you are adhering t proper nutrition and
supplementation.
Water: Continue to meet your water quota to meet your physical needs; water is your life line. It not
only keeps you hydrated and helps replenish your muscles it also helps rid your body of
toxins. Never neglect this critical step in your daily fitness regimen.
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Train The workout today is Quads and Hams. Remember to lift as heavy as possible for the 4 reps
(in good form) and to rest no longer than the 10 seconds given. Follow the intensity scale!!
Type C: No cardio today!!
Example:
Quads/Hams Quads-Leg Extension
Sets Reps Weight Effort Rest Tempo
1st Set 4 180lbs 70% 70% 10 sec 1-0-1
2nd set 4 190lbs 85% 85% 10 sec 1-0-1
3rd set 4 210lbs 90% 90% 10 sec 1-0-1
4th set 4 220lbs 95% 95%-100% 10 sec 1-0-1
5th set 4 240lbs 100% 100% 10 sec 1-0-1
6th set 4 240lbs 100% 100% 10 sec 1-0-1
7th set 4 220lbs 100% 100% 10 sec 1-0-1
8th set 4 200lbs 100% 100% 10 sec 1-0-1
9th
set
4 160lbs 100% 100% 10 sec 1-0-1
10th set 4 140lbs 100% 100% 10 sec 1-0-1
30 Seconds Tier 3 Bench Jumps 19 Type: Skateboards 2 Min REST
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Day 3
Obstacles are things you see
when you take your eyes off
your goal
– E. Joseph Cossman
Once focused and determined with the appropriate knowledge your perfect body is within your grasp. Your
friends, neighbors and colleagues have the same opportunity to have their perfect body as well. However
they’ll don’t achieve it because instead they see all the obstacles in their way. They see they don’t have time
for the gym, they see they don’t have the knowledge to transform their physique; they see they don’t have the
determination to change their normal routine.
See only your end result, see only what you have to do in order to accomplish what you have set out to
achieve………. See ONLY your goal!
INTAKE………. AFFIRM………. TRAIN!!!
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Affirm Today fill your journal page with your (5) goal mantras
Intake
Follow food grids closely, this is the last week of Phase II of The Titan Transformation, your
diet is a very large part of your success, ensure that you are adhering t proper nutrition and
supplementation.
Water: Continue to meet your water quota to meet your physical needs; water is your life line. It not
only keeps you hydrated and helps replenish your muscles it also helps rid your body of
toxins. Never neglect this critical step in your daily fitness regimen.
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Train In today’s workout you will do Abs and Shoulders. During the shoulders portion of the
workout you will use the 4/10 method; lifting as heavy as possible for the 4 reps and resting
for 10 seconds repeating 10 times. Follow the intensity scale!!
Type C: No cardio today!!
Example:
Abs/Shoulders Shoulders-Overhead DB Press
Sets Reps Weight Effort Rest Tempo
1st Set 4 55lbs 65% 70% 10 sec 1-0-1
2nd set 4 65lbs 80% 85% 10 sec 1-0-1
3rd set 4 75lbs 90% 90% 10 sec 1-0-1
4th set 4 85lbs 95% 95%-100% 10 sec 1-0-1
5th set 4 90lbs 100% 100% 10 sec 1-0-1
6th set 4 80lbs 100% 100% 10 sec 1-0-1
7th set 4 75lbs 100% 100% 10 sec 1-0-1
8th set 4 70lbs 100% 100% 10 sec 1-0-1
9th set 4 70lbs 100% 100% 10 sec 1-0-1
10th set 4 65lbs 100% 100% 10 sec 1-0-1
60 Seconds Tier 3 Bench Jumps 38 Type: Skateboards 2 Min REST
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Day 4
Champions aren' t only made in
the gyms. Champions are made
from something they have
deep inside them: A desire, a
dream, a vision.
– Muhammad Ali
Anyone can go to the gym, as a matter of fact millions do; but out of those millions only a small percentage
train like true champions. If you walk into any gym they stand out without having to try to be seen. Your
eyes can’t help but be drawn to them. They’re the ones pushing themselves to the limit, drenched in sweat,
bent over in exhaustion; they’re the ones sculpted the way the human form is meant to be. They are Titans!
INTAKE………. AFFIRM………. TRAIN!!!
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Affirm Today your mental exercise is to spend at least 10 minutes visualizing your perfect body.
Visualize that you’ve already completed this program and you are now living in your
Transformed body.
Intake
Follow food grids closely, this is the last week of Phase II of The Titan Transformation, your
diet is a very large part of your success, ensure that you are adhering t proper nutrition and
supplementation.
Water: Continue to meet your water quota to meet your physical needs; water is your life line. It not
only keeps you hydrated and helps replenish your muscles it also helps rid your body of
toxins. Never neglect this critical step in your daily fitness regimen.
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Train Today is an OFF day from any training. Use the day to rejuvenate yourself both mentally and
physically. Make sure you do the complete body stretch today.
Complete Body Stretch Sets Hold
Chest/Biceps Wall Stretch
3
Place hand flat against wall with arm straight, step forward. Rotate upper body away from wall.
20-30 sec
Back/Shoulders Compound Palm Stretch
3
Place palms together, raise arms shoulder height, drop head and round upper back.
20-30 sec
Triceps Overhead Triceps Stretch
3
Raise hands high above head, drop one hand behind neck. Grab elbow with opposite hand and pull towards ear.
20-30 sec
Ham/Glute/Calves Crossed Ankle Ham Stretch
3
Stand tall, cross ankles. With knees soft, slowly bend forward until you touch floor or can’t comfortably reach further.
20-30 sec
Quad- Standing Erect Quad Stretch
3
Standing tall grab one foot and bring to glutes. With opposite hand reach towards the sky, focus on straightening body.
20-30 sec
Abs/Lower Back/Glutes
Compound Cobra Stretch
3
Laying flat on stomach, use hands to push upper torso off ground. Look towards the sky. At the end of stretch, sit back
on heels and stretch arms forward as far as possible.
20-30 sec
Glutes/Lower Back
Marathon Glute Stretch
3
Sit on floor with legs straight, cross one leg over the other. Grab the knee and twist your torso towards it. Focus on
hugging your knee to your chest
20-30 sec
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Day 5
The belief in one’ s self is
more precious than any gift
that can be bestowed. With
TRUE belief you CAN and WILL
move mountains; believe in
yourself, or no one else will.
– Titan
Have you seen how much the confidence within yourself has grown? That is a feeling that can be replaced
by no other!! The feeling of I can! It’s a feeling that will propel you in any arena of your life. It’s feeling that
can be seen as well as felt.
Notice the posture of someone who is unsure of themselves; it shows! The slumped shoulders, the nervous
darting eyes and dropped head. Now dissect the posture of the champion; he is sure in himself and it’s
apparent in everything he does! The confident smile, strong stride; upheld head and steady glare. He is a
Titan; strength and assertiveness is his aura! His very presence is an inspiration!
INTAKE………. AFFIRM………. TRAIN!!!
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Affirm Today fill your journal page with your (5) goal mantras
Intake
Follow food grids closely, this is the last week of Phase II of The Titan Transformation, your
diet is a very large part of your success, ensure that you are adhering to proper nutrition and
supplementation.
Water: Continue to meet your water quota to meet your physical needs; water is your life line. It not
only keeps you hydrated and helps replenish your muscles it also helps rid your body of
toxins. Never neglect this critical step in your daily fitness regimen.
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Train Today’s workout is triceps and back using the 4/10 technique. Today is the last time you will
do the Treadmill freefall for this 12 week course. Make a statement with your performance
today; crush your previous attempts!
Example:
Triceps/Back Triceps-Dips
Sets Reps Weight Effort Rest Tempo
1st Set 4 bodyweight 65% 70% 10 sec 1-0-1
2nd set 4 25lbs 80% 85% 10 sec 1-0-1
3rd set 4 45lbs 90% 90% 10 sec 1-0-1
4th set 4 45lbs 95% 95%-100% 10 sec 1-0-1
5th set 4 25lbs 100% 100% 10 sec 1-0-1
6th set 4 25lbs 100% 100% 10 sec 1-0-1
7th set 4 bodyweight 100% 100% 10 sec 1-0-1
8th set 4 bodyweight 100% 100% 10 sec 1-0-1
9th set 4 bodyweight 100% 100% 10 sec 1-0-1
10th
set
4 bodyweight 100% 100% 10 sec 1-0-1
90 Seconds Tier 3 Bench Jumps 61 Type: Skateboards 2 Min REST
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Day 6
One can never consent to
merely walk when one feels
an impulse to soar
– Titan
Spirit, it’s what drives you to be better every time you step into the gym. It drives you to be better at
everything you do. Never allow your spirit to be dampened, it’s your light, your source of inner strength, it’s
what makes you soar above the rest.
INTAKE………. AFFIRM………. TRAIN!!!
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Affirm Today your mental exercise is to write about the athletic event that you chose to participate
in. Every day is bringing you closer to game day, to fulfilling your promise to compete in this
event. How do you see it playing out in your mind, what are your goals? To win, place, or
just to finish the task? It’s your journey and it’s up to you!
Intake
Follow food grids closely, this is the last week of Phase II of The Titan Transformation, your
diet is a very large part of your success, ensure that you are adhering to proper nutrition and
supplementation.
Water: Continue to meet your water quota to meet your physical needs; water is your life line. It not
only keeps you hydrated and helps replenish your muscles it also helps rid your body of
toxins. Never neglect this critical step in your daily fitness regimen.
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Train Today is an OFF day from any training. Use the day to rejuvenate yourself both mentally and
physically. Make sure you do the complete body stretch today.
Complete Body Stretch Sets Hold
Chest/Biceps Wall Stretch
3
Place hand flat against wall with arm straight, step forward. Rotate upper body away from wall.
20-30 sec
Back/Shoulders Compound Palm Stretch
3
Place palms together, raise arms shoulder height, drop head and round upper back.
20-30 sec
Triceps Overhead Triceps Stretch
3
Raise hands high above head, drop one hand behind neck. Grab elbow with opposite hand and pull towards ear.
20-30 sec
Ham/Glute/Calves Crossed Ankle Ham Stretch
3
Stand tall, cross ankles. With knees soft, slowly bend forward until you touch floor or can’t comfortably reach further.
20-30 sec
Quad- Standing Erect Quad Stretch
3
Standing tall grab one foot and bring to glutes. With opposite hand reach towards the sky, focus on straightening body.
20-30 sec
Abs/Lower Back/Glutes
Compound Cobra Stretch
3
Laying flat on stomach, use hands to push upper torso off ground. Look towards the sky. At the end of stretch, sit back
on heels and stretch arms forward as far as possible.
20-30 sec
Glutes/Lower Back
Marathon Glute Stretch
3
Sit on floor with legs straight, cross one leg over the other. Grab the knee and twist your torso towards it. Focus on
hugging your knee to your chest
20-30 sec
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Day 7
Knowing is not enough; we
must apply. Willing is not
enough; we must do
– Les Brown
There are many people who know they should change their body, they know they’re unhealthy. Some of
them are evening willing to make the change, but YOU took it one step further….. You put action into the
equation.
You’ve stepped out of your comfort zone and for the past 12 weeks you’ve given your all and made a
change! You’ve written a goal, visualized it, worked and caused it to come to pass. However no matter how
pleased you are with your physique right now you have to continue to improve it. Always pursue excellence
and push your limits; everyday is another opportunity to make yourself greater than you were the day before.
INTAKE………. AFFIRM………. TRAIN!!!
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Affirm Today your mental exercise is to review your progress over the last 12 weeks. See how far
you’ve come; see how much your life has been enriched by the gift of fitness. Write about
your findings in your journal and post on The Titan Transformation Group Facebook Page.
Intake
Follow food grids closely, this is the last week of Phase II of The Titan Transformation, your
diet is a very large part of your success, ensure that you are adhering to proper nutrition and
supplementation.
Water: Continue to meet your water quota to meet your physical needs; water is your life line. It not
only keeps you hydrated and helps replenish your muscles it also helps rid your body of
toxins. Never neglect this critical step in your daily fitness regimen.
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Train Today is the last workout in Phase II Unleash The Titan!! Remember it’s the strong finish
that matters! Today go into your workout with a definite purpose! You will use the 4/10
technique
Type C: No cardio today!!
Example:
Abs/Calves Calves-Standing Calve Raise
Sets Reps Weight Effort Rest Tempo
1st Set 4 180lbs 65% 70% 10 sec 1-0-1
2nd set 4 215lbs 80% 85% 10 sec 1-0-1
3rd set 4 245lbs 90% 90% 10 sec 1-0-1
4th set 4 270lbs 95% 95%-100% 10 sec 1-0-1
5th set 4 310lbs 100% 100% 10 sec 1-0-1
6th set 4 360lbs 100% 100% 10 sec 1-0-1
7th set 4 375lbs 100% 100% 10 sec 1-0-1
8th set 4 360lbs 100% 100% 10 sec 1-0-1
9th set 4 340lbs 100% 100% 10 sec 1-0-1
10th set 4 340lbs 100% 100% 10 sec 1-0-1
60 Seconds Tier 2 Bench Jumps 68 Type: Blade Jumps 2 Min REST
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Congratulations you made it through
Phase II
Unleash the
Titan!!
Use the next day as an off day and “Wrap UP”!!
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PHASE II WRAP UP
The Titan Transformation program can be used year round to reach your fitness goals. However take a couple weeks off after every 12 week run. Your body can only perform at peak performance when you periodically give it time to regenerate and replenish.
Measurements & Strength Test: Use today to perform your end of Phase II strength
test. Also weigh-in, take your measurements and a picture of yourself. Compare it to the
before you and see how far you’ve come.
Reward Yourself
If you have been properly following this program and completing the mental
exercises as well as the physical ones; then 12 weeks ago you should’ve made
a promise to yourself regarding the successful completion of this program.
You have been making plans for this reward every week and now you’ve
earned it! Fulfill the promise to yourself, you deserve it more than you
realize!!
Titan T-Shirt
Now that you’ve successfully completed the Titan Transformation please
take a moment to inspire us and others! Send us your before and after
photos and a statement of what the Titan Transformation has done for you.
We will in turn send you a well earned Titan Transformation T-Shirt to
wear as a badge of honor for completing a task that many dream of but only
a few ever accomplish.
Send to: [email protected]
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A note from Ben Shaw
I would like to personally take this time to thank you for believing in me and the power of
the Titan Transformation curriculum, but not only believing in me, but believing in
yourself.
You see 12 weeks ago I knew what this program could do for your fitness and your life if
you applied it, however you didn’t; you took a chance, you stepped out on faith and applied
the principles within these pages to make a dramatic change. I applaud your success for
making it to this point, however this is not the end, it’s only the beginning.
The start of a new life, with a new more positive, physically and mentally fit you! I hope to
one day meet you and personally and hear your story of triumph, until then continue to
Intake, Affirm, and Train!!
Titan- Ben Shaw
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