imageby Lance Cole

Abs and Chest

135lb bench press 10 reps then 20 sit-ups

30 rounds as fast as you can go.

That’s 300 presses and 600 sit-ups.

2 days rest after is a must or you will hurt yourself.

Have fun!


pic from



By Lance Cole

Mr. Lance Cole was born in Los Angeles, CA. He was a U.S. Active Duty Army Veteran with over nine years of experience with multiple tours to Iraq. He has experience working with joint military services and civilian in various law enforcement and security disciplines. He was responsible for providing armed security and emergency response OCONUS, and the same to various government agencies CONUS. Provided armed security escorts for foreign Chiefs of Defense, dignitaries and heads of state. He has also performed armed ceremonial escorts for the Chairman of the Joint Chiefs of Staff and distinguished foreign dignitaries. Mr. Cole now works for the government as a security contractor. In his free time he enjoys his family, weight training, running, and various other sports. Mr. Cole subscribes to the Spotter Up way of life. “I will either find a way or I will make one”.

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