Yesterday's chest workout

What's going on guys, I'm here to share yesterday's chest workout with you. Had a great workout getting back into the swing of things after a vacation. So let's get into it.


Barbell Bench Press -  2 warm-up sets. 4 working sets of 8-10 reps

Seated Cable Chest press - 3 sets of 15 reps

Standing Cable Chest press(high pulley) - 3 sets of 15 reps

Standing Cable flyes (high pulley) - 3 sets of 20 reps

Incline Dumbbell bench press - 3 sets of 12 reps

Flat bench dumbbell flyes - 3 sets of 15 reps

Cable Flyes burnout sets - 3 sets of 15 reps (low pulley), 3 sets of 15 reps (middle pulley), 3 sets of 15 reps (high pulley) really focused on getting slow and controlled reps using super light weight.


Ended with cardio .. 20 minutes on the stairmaster and 10 min on the bike.


Overall, it was a great workout to get back at it. Keep doing the things that are going to move you forward in the right direction. It's not always going to be easy, but you know that if you stick with it

It will be worth it.



Connect with me on everything!, tell me your goals, your ambitions, your dreams. Let's get to know each other!

Cody Jones

Instagram: @CJFit603, @strivetodobetter

Snapchat: codyfricknjones and the STDB snapchat --> Strivesnap

Twitters: @STDB_Official, @_Cody_Jones




Today's Chest workout (9/25) & Some Info on What's To Come

Today's Chest workout coming at you.


Barbell bench press - 2 warm-ups, 5 sets of 8 reps

Cable Chest press - 6 sets 15 reps, 20 reps, increase weight. 15 reps, 20 reps, increase weight, 15 reps, 20 reps

Dumbbell bench press - 4 sets of 10-12 reps

Seated cable chest flyes - 5 sets, 15 reps, 20 reps, 25 reps, 20 reps, 15 reps

Standing cable chest flyes - 9 sets. 3 at high pulley, 3 at middle pulley, 3 at low pulley. All 15 reps

Hammer strength Chest press - 3 sets of 10 reps

CARDIO on Concept 2 rower - 500 Meter bouts. 5 rounds as fast as possible.

In other news after thinking long and hard about when to launch...

I have decided that the store will not open until after October 13th. I am going to be on vacation Oct. 6th-13th so I decided that I would hold off until I returned. This way, I'm not opening up the store and then closing it shortly after. 

I have been constantly focusing on making sure it is completely ready for launch by making tweaks here & there and constantly editing different pieces on the site. This is not just a merchandise store. This is another part of Strive To Do Better(The brand as a whole, the movement and the community I'm looking to create.) So I sincerely thank everyone for being patient & bearing with me as I cannot wait to share all of this with you.

PS If you want to be one of the first to know when the store is officially opened, click on the button above and enter your email!



           The Strivesnap takeover officially started last week when I had my good friend Cody Sceggell -also the one who came up with the idea itself- took over the snapchat and told the followers a little bit about his story and why he chooses to invest in himself every day. Super excited to see where we can take this and I'm looking for your help! Add the snapchat Strivesnap and if you would like to take over the snapchat, tell everyone a little bit about yourself and share your story to inspire others, please reach out to me! I'm looking forward to more people sharing their inspirations with others as we can always learn from someone else to gain more perspective and connect with more people.

Passionate about this brand. Passionate about this movement and I'm so excited about the future of all of this. Thank you to everyone who's supported anything related to Strive To Do Better. It means more to me than I could ever express.  

Until next time,

Cody Jones.


Connect with me on everything!, tell me your goals, your ambitions, your dreams. Let's get to know each other!

Cody Jones

Instagram: @CJFit603, @strivetodobetter

Snapchat: codyfricknjones

Twitters: @STDB_Official, @_Cody_Jones



A shark's most deadliest predator..


Humans kill more than 100 million sharks each year... 

Sad to think about because the shark world population is on a decline. The chances of you being killed by a shark are 1 in 11 Million. Seems like the chances of sharks dying is greater than a human's chances..







JULY 24TH - - - - - CHEST DAY - - - - -


Barbell bench press - 2 warmup sets, 3 working sets of 12 reps.

Incline Dumbbell bench press - 3 sets of 12 reps

Seated Cable Chest Flyes - 3 sets of 20 reps

Standing Cable Chest Press - 3 sets of 12 reps

Hammer Strength Chest Press - 3 sets of 10 reps

Cable Flyes (High pulley) - 3 sets of 15 reps

Cable Flyes (Middle Pulley) - 3 sets of 15 reps

Cable Flyes (Low pulley) - 3 sets of 15 reps



It's just another day to move forward. Challenge yourself and refuse to stay inside your comfort zone.

A Group of Tigers

A group of Tigers is known as an "Ambush" or "Streak"

I'd rather not run into a group of tigers, but if I ever do, I can now be like, "HEY LOOK! IT'S AN AMBUSH" before I get eaten alive :)


What's going on guys, Cody Jones here, creator of the Strive To Do Better movement. Today is 7/19/17 & today was ARM DAY. The arm pump was real.  Then, once I got home I put a body-weight workout in as well. 100 pull-ups, 100 push-ups, 100 dips in as many sets as it takes.


Here's today's arm workout.


Close-grip bench press - 3 sets of 12 reps

Skullcrushers (ez bar) - 3 sets of 12 reps

Cable Tricep pushdowns(straight bar) - 3 sets of 15 reps

Tricep Pressdown Machine - 3 sets of 12 reps

Cable Tricep kickbacks - 3 sets of 15 reps



Barbell curls - 3 sets of 10 reps

Straight bar cable curls - 3 sets of 12-15 reps

Alternating Cable curls - 3 sets of 20 reps

EZ Bar Preacher curls - 3 sets of 10 reps

Rope Attachment Cable Curls - 3 sets of 15 reps




Iron Maiden concert tonight!! Going to be epic! Hope you all have a good rest of the day and I'll talk to you guys tomorrow.


Don’t wait. The time will never be just right.
— Napoleon Hill


Connect with me on everything!, tell me your goals, your ambitions, your dreams. Let's get to know each other!

Cody Jones

Instagram: @CJFit603, @strivetodobetter

Snapchat: codyfricknjones

Twitters: @STDB_Official, @_Cody_Jones




Koala bears eat how much?

Your average koala bear eats 2.5 pounds of food per day and can only live in Australia... there goes my chances of adopting a koala bear as a pet :/


Happy Tuesday to all of you beautiful people reading this. Today was Shoulder day. Hit shoulders and ended with some traps. Not only did I get a lift in, but once I went home, I got a post-lift snack in (protein shake and some gummy bears :) ) and then went for a 4 mile run. Although I am bulking, I think it's super important to get some form of cardio in at least once, if not twice a week. I choose to run outside because 1)cardio on a machine is boring as hell and 2)It's SUMMAH TIME.



Overhead barbell shoulder press - 3 sets of 10 reps

Cable overhead shoulder press(alternating)(Time under tension*) - 3 sets of 15 reps

Cable Lateral raises - 3 sets of 15 reps

Seated Dumbbell Arnold Presses - 3 sets of 12 reps

Hammer Strength Incline Shoulder Press(alternating) (Time under tension* - 3 sets of 20 reps

Cable (Rope attachment) Front Raises - 3 sets of 12-15 reps

Cable Rear delt** flyes(from high pulley) - 4 sets of 15 reps

Rear delt** flye machine - 3 sets of 20 reps


barbell shrugs - 3 sets of 12 reps

dumbbell shrugs - 3 sets of 15 reps

Notes to be made:

* - Time under tension means when you are alternating arms, at least one arm will be up at all times, So start at the top of the exercise, lower one arm down(the others stays up high) once that one that you lowered comes back up, you keep that one up and lower the other side. Time under tension means at least one muscle is under tension at all times. This will add difficulty for sure, but it's one of my favorite things to add into an alternating exercise now! :)


** - DELT (aka deltoid) is just a scientific word for the muscles in your shoulders !


Here's todays Run.

Been trying to build up my stamina(while also trying to put on size lol, it's not easy)


The results were 4 miles in 32:27. Definitely something to work on so I'll be running twice a week now.




No quote at the end of this one. Because ^ that's your quote. Just me spitting that flame in hopes to motivate your ass to stop settling for less than the best. You deserve the best? Prove that shit. Don't say it. Prove it.

Cody Jones

Instagram: @CJFit603, @strivetodobetter

Snapchat: codyfricknjones

Twitters: @STDB_Official, @_Cody_Jones



Connect with me on everything!, tell me your goals, your ambitions, your dreams. Let's get to know each other!

World WHAT day?!



Today is apparently world emoji day. A very important time in our history. It's important to celebrate right? Are they going to put these in history books 40 years from now? "Ah, kids, I remember first celebrating world emoji day. They just don't make emojis like they used to.."



Happy Monday, Today's chest workout is brought to you by the flexing emoji because my emoji game is strong. 

Today's chest workout -- 07.17.17 -- so many sevens.


Barbell bench press - 2 warmup sets, 3 sets of 10 reps

Dumbbell bench press - 3 sets of 12 reps

Cable Chest press -3 sets of 15 reps 

Cable flyes(high pulley) - 3 sets of 15 reps

Cable flyes (middle pulley) - 3 sets of 15 reps

Cable flyes(low pulley) - 3 sets of 15 reps

Hammer Strength chest press - 3 sets of 12 - 15 reps

Decline Bench press - 3 sets of 12 reps

Pec flye machine - 3 sets of 20 reps



  • stop overthinking
  • stop living in fear or doubt
  • stop holding yourself back from what you're truly capable of

Go after whatever you want. 


“You can’t control how you feel. But you can always choose how you act.
— Mel Robbins(Author of The 5 Second Rule)

Cody Jones

Instagram: @CJFit603, @strivetodobetter

Snapchat: codyfricknjones

Twitters: @STDB_Official, @_Cody_Jones



Connect with me on everything!, tell me your goals, your ambitions, your dreams. Let's get to know each other!



Rebecca Black's net worth

So, Rebecca Black's net worth is 1.5 million dollars.....   .... that's disgusting. 


WHAT'S UP.  Cody Jones checking in. Happy Friday and here is today's back day. Tons of sets, tons of reps. Lot of rows, lot of pulldowns. Your back's a big muscle group that should be hit from all angles. Switching up the grip on different exercises will affect how you hit your muscles differently. So switch it up if you're used to doing the same back exercises. My friend started working out with me two weeks ago and has been hitting the gym with me 5 days these past two weeks. Extremely impressed and can't wait until he starts seeing and feeling the results. 



Today's BACK DAY - 07/14 Friday Friday, GOTTA GET DOWN ON FRIDAY.


Barbell rows - 1 warm up set, 3 sets of 10-12 reps

Wide Grip Lat Pulldowns - 3 sets of 10 reps

Straight arm pulldown - 3 sets of 15 reps --- THAT IS NOT FUN --

Seated Cable Row(close grip) - 4 sets of 20 reps

Hammer strength row machine - 3 sets of 12 reps

Close grip lat pulldowns (seated row handle) - 3 sets of 15 reps

Tomorrow's a complete rest day(...maybe I'll do a bodyweight workout..) hiking on Sunday. Should be a great weekend. GET OUTSIDE, PUSH YOURSELF, TRY SOMETHING NEW. 


Hope everyone has a great weekend :)


Cody Jones

Instagram: @CJFit603, @strivetodobetter

Snapchat: codyfricknjones

Twitters: @STDB_Official, @_Cody_Jones



Connect with me on everything!, tell me your goals, your ambitions, your dreams. Let's get to know each other!


Kickin’ it in the front seat, sitting in the back seat. Gotta make my mind up. which seat can I take?
— Rebecca Black




Did you know your body produces 300 billion new cells every day?


What's going on guys, Cody Jones here checking in. Today's workout, I hit Shoulders and Traps. Shoulders = easily my favorite muscle to train. There's nothing better than a solid shoulder pump! I always felt like my shoulders lacked, but after I started hitting them twice a week, they really started growing and showing themselves. If you're only training each muscle group once a week and you really want to start building up a lagging body part, definitely start hitting that specific muscle group twice each week.

You have to stay consistent. You have to keep moving forward. You have to stay positive no matter how frustrating it may be to stay patient. As long as you keep putting in the work, the results will show themselves. Why? BECAUSE THEY'RE GOING TO HAVE NO CHOICE. 


Here's how today's shoulder day went. 07/13


Standing barbell overhead press(close-grip) - 3 sets of 8-12 reps

Seated alternating overhead dumbbell press - 3 sets of 12 reps each

Cable lateral raises - 3 sets of 12 reps

Seated Dumbbell front raises(alternating) - 3 sets of 15 reps each

Seated Cable overhead presses(alternating) - 3 sets of 20 reps each

Seated cable rear delt flyes - 3 sets of 12 reps

Standing Dumbbell Shrugs - 4 sets of 10 reps


Solid shoulder workout. Build up those delts to really get that aesthetic look. GET THOSE SHOULDERS TO POP.

We'll talk soon guys. Never hesitate to reach out to me and ask me any questions. Here to help as much as I can. 


Cody Jones

Instagram: @CJFit603, @strivetodobetter

Snapchat: codyfricknjones

Twitters: @STDB_Official, @_Cody_Jones



Connect with me on everything!, tell me your goals, your ambitions, your dreams. Let's get to know each other!


A star wants to see himself rise to the top.

A leader wants to see those around him rise to the top.
— Simon Sinek



K Weit?

Did you know that the word "white" comes from the Indo-European root K Weit meaning "to shine"?

I didn't either. I'm so glad I do now... I ALWAYS WONDERED HOW IT CAME ABOUT(sarcasm intended).


Hit legs today and my legs were still feeling it from Saturday after training legs and hiking a mountain... so that was fun :] ... I was training with a friend today & this was his first leg day with me.. and first leg day ever.. so me being the nice guy didn't do as much work as I would on my own leg day -__-

Here's how today's leg day went! 07/12 L E G  D A Y


Squats - 1 warm up set, 3 sets of 10 reps

Leg Press - 3 sets of 15 reps

Leg Extensions - 3 sets of 12 reps

Leg curls - 3 sets of 15 reps

Seated calf raises - 4 sets of 20 reps


Decent leg day, and I know for a fact my friend will be feeling it for a couple days and that's what matters most :))


This afternoon, if you didn't see my last instagram post.. (@CJFit603)

Also got a solid bodyweight workout in. 100 dips, 100 pushups, & 100 pull-ups.

Took me about 49 min. to complete it. I made sure I kept track of time because now I know that's the time to beat. Constantly challenge yourself. Beat your last performance. That's what Strive To Do Better is all about. 




Cody Jones

Instagram: @CJFit603, @strivetodobetter

Snapchat: codyfricknjones

Twitters: @STDB_Official, @_Cody_Jones



Connect with me on everything!, tell me your goals, your ambitions, your dreams. Let's get to know each other!


Second by second you lose the opportunity to become the person you want to be. Take charge of your life
— Greg Plitt

When Did It Snow in the Sahara Desert??

It snowed in the Sahara Desert for 30 minutes on February 18th, 1979. That's right... snow in a desert. I was there and it was weird man.


What's going on guys, Cody Jones checking in. Today was arm day. Triceps and biceps were trained and it was a solid workout. I wouldn't say it was the best arm day I've ever had, but it also wasn't the worst either! Here's what this week's training split looks like:

  • Monday - Chest
  • Tuesday - Triceps/Biceps
  • Wednesday - Legs
  • Thursday - Shoulders
  • Friday - Back

Here's today's workout. Feel free to give it a try and let me know how it goes!

ARM DAY - 07/11/17

Close-grip bench press - 4 sets of 10 reps

Tricep pressdowns (cable, bar) - 3 sets of 12 reps

Reverse-grip tricep pressdowns - 3 sets of 15 reps

Overhead one-arm dumbbell extensions - 3 sets of 15 reps each arm

Bentover Cable Tricep kickbacks - 3 sets of 12 reps each

Barbell curls - 4 sets of 10 reps

Alternating Cable curls - 3 sets of 15 reps each

Incline dumbbell curls - 3 sets of 12 reps each

Cable curls (rope attachment) -  3 sets of 15 reps

Reverse-grip cable curls(bar attachment) - 3 sets of 12 reps



Tell yourself, "What you do today matters." Every single day. Keep taking the steps necessary to make progress.


You're going to stumble, fall, and want to quit over & over & over. Don't quit. Get back up and do it all over again.


Only I can change my life. No one can do it for me.
— Carol Burnett(Actress, writer, singer)

Cody Jones

Instagram: @CJFit603, @strivetodobetter

Snapchat: codyfricknjones

Twitters: @STDB_Official, @_Cody_Jones



Connect with me on everything!, tell me your goals, your ambitions, your dreams. Let's get to know each other!


How Much Does a Polar Bear Weigh??

The average male polar bear weighs about 990 lbs and the female average around 330-550 lbs. 


YA LEARN SOMETHING NEW EVERY DAY. Happy Monday & Happy International Chest day.  Monday is one of the most important days of the week in my opinion. You have the opportunity to set the tone for the week. Starting the week off strong can build up your momentum and ensure you to have a productive week in making progress towards your goals. You may not want to push yourself on Mondays, but once you get in the habit of doing so, you might actually start enjoying them... like me :). 

Here's today's Chest workout. 07/10/17


Barbell bench press - 2 warm-up sets, 3 sets of 8-10 reps

Dumbbell bench press - 4 sets of 8-12 reps

Seated Cable Chest press - 5 sets of 10 reps

Hammer Strength chest press - 3 sets of 12-15 reps

Cable Flyes (from high pulley) - 3 sets of 15 reps

Cable flyes (from mid-height pulley) - 3 sets of 15 reps

Cable flyes (from low pulley) - 3 sets of 15 reps

Pec dec flye machine - 3 sets of 20 reps


Safe to say that chest pump is NO JOKE. Do the things necessary to set the tone for the week. Keep pushing, keep moving forward, and always keep striving. 



-- Cody Jones

We are what we repeatedly do. Excellence, then, is not an act but a habit.
— Aristotle




What's going on guys. Happy Saturday & happy leg day. 

Today was, in fact, leg day. Usually, I work on Saturdays but was given the day off! I AIN'T COMPLAINING. Crushed legs first thing in the morning and it's safe to say, I'll be hurting the next couple days..

Here's the run-down of today's workout


 Dis it true ^ ..I almost fell up the stairs walking into my house this morning :)

Dis it true ^ ..I almost fell up the stairs walking into my house this morning :)


Barbell Squats - 2 warm up sets of 3-5 reps. 3 working sets of 8 reps.

Leg Press - STRIP SET* AMRAP** (explained more at the end.)

Leg extension - 4 sets of 10 reps

Seated leg curls - 4 sets of 20 reps

one legged split squats(resting foot off end of bench) - 4 sets of 15 reps each leg

Seated calf extensions - 4 sets of 20 reps

seated calf raises - 5 sets of 30 reps


*Strip set - Start with selected number of plates on each the machine. Do one set, take a plate off each side, and repeat until you have one plate left on.

**AMRAP - Stands for As Many Reps As Possible

So I started with 6 plates on each side of the leg press, did as many reps as I could on each set & took a plate off one-by-one until my legs hated me & I hated myself because that SHIT SUCKS, But it's one hell of a workout, so If you give it a try, let me know how it goes! 

All & all, 'twas a killer workout. Hope everyone has an amazing weekend and maybe I'll post a blog post tomorrow on my rest day... we'll see :)

Keep striving. -- ONE MORE THING. If you're reading this, I would TRULY appreciate you hitting that like button right below this blog post, yanno, so I know I'm not wasting my time writing these because I truly hope anybody who reads these can get something out of them and maybe share them with a friend. I love any and all support I get on this journey. So thank you guys.

Talk soon.


Cody Jones --Creator of Strive To Do Better

Instagram: @CJFit603, @strivetodobetter

Snapchat: codyfricknjones

Twitters: @STDB_Official, @_Cody_Jones



Connect with me on everything!, tell me your goals, your ambitions, your dreams. Let's get to know each other!



07/07/17 - ..... that's a lot of 7's...


What's going on guys? It's Friday even though it doesn't feel like it because of the holiday.. either way, I hope everyone is having(or had, depending on when you read this..) a FANFREAKINGTASTIC Friday. Hit back today at el gym. One quick tip on training back is to not go too heavy... See the thing is that if you feel like your biceps are getting more of a workout than your back.... then they probably are. 

Every pulling movement (training back) Your biceps are the secondary muscle to assist in the exercises.

on the contrary, every push movement(ie: pushup, bench press, shoulder press, etc), your triceps are the secondary muscle to assist. 


So going back to training your back, make sure you're really feeling the contraction in your back. Connecting the mind-muscle is more difficult when training back because you can't see it while you're training it. So focus on pulling with your back by going lighter if your biceps feel like they're doing most of the work! 


Today's back day: 


Barbell rows - 4 sets of 12 reps

Wide grip Lat pulldowns - 3 sets of 12-15 reps

Seated row - 3 sets of 12 reps

Alternating hammer strength row - 3 sets of 10 reps each.

Close grip lat pulldowns - 3 sets of 10 reps

Alternating seated cable rows - 3 sets of 20 reps




Stay tuned for daily workouts on my blog! Feel free to connect with me on any questions you might have that I may be able to assist you in figuring out the answer :-) 


Tomorrow...................... is leg day :l 

Leg Day and I have a complicated relationship. It's a love/hate in I love to HATE leg day. Yet I love leg day at the same time.....idk man.. I said it's complicated didn't I??



Let's be real...we all know there's only one option. Keep striving.


Cody Jones

Instagram: @CJFit603, @strivetodobetter

Snapchat: codyfricknjones

Twitters: @STDB_Official, @_Cody_Jones



Connect with me on everything!, tell me your goals, your ambitions, your dreams. Let's get to know each other!


July 6th. Arms were trained & now they are jell-o. I personally like training arms by themselves instead of the common Chest/Tris - Back/Bis. When I train my arms, I always start by working out my triceps first. I'll tell you one of the reasons why is that your triceps are a bigger muscle group than your biceps.(YEAH RIGHT) It's a common misconception because when you see dudes flex, the first thing you're going to notice is how big their biceps are, right? 

As you can see, there are three heads to the triceps. The long, medial, & lateral heads group together to form the triceps. What this means is that different exercises will put emphasis on different heads of the triceps. This means that making sure you're hitting the triceps completely, your workouts should include some form of close-grip presses, press downs, and extensions. Like every muscle group, having a wide variety of exercises will allow the muscle to fully develop & make sure that nothing gets left untrained. Personally, I like training triceps first when I'm fully fresh because I always feel like my triceps are lacking. Just something to keep in mind, next time you go straight into doing dumbbell curls ;). In order to fully develop those arms, YA GOTTA HIT YOUR TRICEPS HARD.


Here's what today's workout looked like. About 4 exercises on each muscle group. Nothing too crazy, but still an intense workout.


Close grip bench press - 4 sets of 12 reps

Cable Tricep pushdown(bar) - 3 sets of 20 reps

Cable Tricep pushdown(rope handle) - 3 sets of 15 reps

Cable tricep kickbacks - 3 sets of 12 reps


Barbell curls - 4 sets of 10 reps (only got 7 on the last one :'(

Seated Dumbbell curls(alternating) - 3 sets of 10 reps each

Cable curls(rope handle) - 3 sets of 15 reps

Alternating cable curls - 3 sets of 12 reps each


Be too busy working to improve that you don't have time to dwell on the negativity that surrounds you. 


Another day,



Cody Jones

Instagram: @CJFit603, @strivetodobetter

Snapchat: codyfricknjones

Twitters: @STDB_Official, @_Cody_Jones



Connect with me on everything Tell me your goals, your ambitions, your dreams. Let's get to know each other!







First of all, I hope everybody had a wonderful 4th of July. Now it's time to get back to the grind! Hit shoulders and traps first thing this morning with a buddy. I was honestly shocked at how dead the gym was. I figured everybody would be there working off their holiday feasts but I guess I was wrong..


Here's what today's shoulder workout looked like.

Seated Dumbbell Overhead press - 1 warmup set. 3 sets of 12 reps

Hammer Strength incline shoulder press - 4 sets of 15 reps alternating

Seated dumbbell lateral raises - 4 sets of 12 reps

Cable(Rope) Front raises - 3 sets of 15 reps

Dumbbell Shrugs - 4 sets of 12 reps


Again, only took us about 40-45 minutes. Very little rest in between sets, but making sure it's enough to power through each set. 


Keep doing the things that are going to move you forward, even if you don't feel like it.

Today's 4th of July Lift


Hope everyone is having an awesome holiday spent with family and friends. It's a beautiful day to be American.

Had a great morning workout with a friend. No better way to celebrate the 4th than hitting CHEST. Today's workout is brought to you by FREEDOM AND GAINS.



Barbell Bench Press - 1 warm-up set, 3 working sets of 10 reps

Dumbbell bench press - 3 sets of 12 reps

Seated cable flyes - 4 sets of 15 reps

Hammer Strength alternating chest press - 3 sets of 10 reps ea.

Cable flyes (high pulley) - 3 sets of 15 reps

Cable flyes (med pulley) - 3 sets of 15 reps

Cable flyes (low pulley) -- 3 sets of 15 reps


Honestly, all of that only took us about 45-50 minutes, but it was definitely a solid workout to start the day! 




I refuse to waste time. 
Have a good 4th :)

Prep confessions Pt. III

Checking in guys, it's Saturday, March 25th. 9PM. Week number 4 of prep(12 weeks out). slowly, but surely making changes and seeing progress. This is no joke. The work is put in every single day. The workouts, the cardio, the meals... it's a process that's only going to get harder the further I get in and the closer I get to June 17th. During the days while focusing on the day I have in front of me, I'm already preparing myself, mentally, for the next week. "What you do today matters. What you do a week from now, doesn't matter at this moment, but when the time comes, be prepared for it." Something I've started telling myself recently to help me get ready and stay ready(For every next day and every next week that's coming up).


I notice every day, my energy and mental focus starting to become less and less.(Nothing too drastic, but enough that I'm beginning to notice) I keep telling myself it's all in my head.... because it is. It's your body simply testing your mind to see how disciplined you are. How strong is your will? How strong is the vision of where you see yourself at the end of the next 12 weeks. The battle within my mind will be won by me and only me. No factors can hold me back. When you want something bad enough, you'll get it. When you want something bad enough, you must prove yourself. You must PROVE that you're worthy to earn it. NOTHING worth having comes easy. That's called a wish. I don't wish. I work. The struggle, the grind, the late nights, the early mornings, the cravings, the temptations. IT'S ALL A TEST. I'ma pass that shit with flying colors. You should be exhausted at the end of every day so you can confidently say, you did everything you could to move forward. If you can't say that confidently and honestly, then you need to work harder(Another thing I'm constantly telling myself).


We're still just getting started.. 


I've got three more months. Three months to bring the best condition to the stage. Three months to tighten up and nail everything. I'm ready for this next week. I'm focused on tomorrow. I'm present today. EVERY DAY YOU MUST MAKE THE BEST OF IT. 24 hours. The 24 hours in front of you matter most so don't you dare go and waste that shit on doing things that won't help you improve.


I want to give a special shoutout to my dudes Austin Elliott and Dylan Wilson. These dudes work their asses off day in and day out which just pushes me to do the same. Train with people who share the same passion as you. Train with people who are so self-motivated that you get EVEN MORE motivated through watching them. That's as real as it gets. Can't make that shit up. So go follow my dudes on instagram(LIKE RIGHT NOW) @austinelliott11 and @dwillx13 show 'em some love and tell 'em I sent you.


Another week of training crushed. Let's get after it every. Striving to become better versions of ourselves, every single damn day. Let's goooooo.. I'll talk to you guys soon. Thank you for reading and keep on striving.

All it takes is all you’ve got.


Cody Jones

Instagram: @CJFit603

Snapchat: codyfricknjones

Twitters: @STDB_Official, @_Cody_Jones



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Prep Confessions part II

What's going on ladies and gents. It's Thursday night, 10:50PM. Here's part two of prep confessions. Been a good week, still staying strong, no cheating on my training, no cheating on my diet and I'ma finish what I started as strong as when I started. You can't break me. I was thinking earlier today(while I felt like I was starving to death) about how I constantly make the joke that when I train and talk about training, it's all about making gainz(I mean it is...but..) and gainz are the only thing that matters.. I want to expand on what training truly means to me. (get out the tissues..jk)


I learned through training, first hand, that hard work pays off. I can say "hard work pays off" 1000 times to someone, but if they haven't experienced it themselves, they're not going to fully understand it the way I'm trying to make them to. I learned through training to truly love who I have become (which to me is a hardworking individual with a drive and mindset that's unstoppable no matter what tries to interfere.) I learned through training that when times get tough, you have to become tougher. I could go on and on about what training has taught me and what it truly means to me(and maybe I will in another post), but what training in and outside of the gym has truly taught me is that my ambition is just so built up and continues to constantly and consistently build... that if I didn't try to share it with others, I would probably go insane. I would lose my mind and feel like no one would ever understand me.(Sometimes still feel that way.)


That's why I write these. That's why I'm constantly posting motivation on my snapchat, on my instagram, on my Facebook...EVERY CHANCE I GET. I can't fake this. It's a mindset that I've developed and if I have the opportunity to impact someone else's life in a positive way, through my words, through my journey, and through my knowledge...then you know I'm going to do everything in my power to help others. I'm looking at the long term of all of this. I'm looking at people coming back to me in 3 months...I'm looking at people coming back to me NEXT YEAR to tell me that since they started truly investing in themselves, their life has become so much better, because I promise will. When it does, I want you to come back to me. I want you to tell me your story and if you want, I want to share your story with others, to see how you can inspire others with your journey as well.

I think one of the most important things to understand is... this is honestly not me trying to motivate you. This is me trying to inspire you.. to Inspire you to inspire yourself. I don't want my words to motivate you in this moment. I want my words to inspire you to take action on making yourself your most important investment from this day on. I want you to take care of yourself. I want you to constantly focus on moving forward towards who you truly want to become. I want you to strive to be the BEST version of yourself that you can possibly be EVERY SINGLE DAY. I promise you that it's not in any way going to be easy, but it's 200% worth it. 


Strive To Do Better. Is something I created because I'm so passionate about fitness and so intrigued with how it can change people's lives for the better. Strive To Do Better isn't just about constantly looking to become a better you, but becoming a better you, to also help better others and the world around us. I like to see myself reaching out to thousands of people in the next years to come(and I won't ever stop trying). I see myself impacting people to keep moving forward while helping them learn how they can do so. Strive To Do Better is a movement and a community. It's not just to be looked at as a brand. It's to be looked at as a lifestyle. So as you are finishing reading this, if you agree with anything you just read, all I am asking you is to simply share the movement, pass it on, share the brand, share the page, with a friend or someone who you know would love to be apart of it...apart of making a positive impact on yourself and the world you live in..(I'm obviously not asking you to share it with all of your Facebook friends..or on instagram or something....although I would obviously love you and be so humbled if you did) Just one person. Tell a friend, tell a family member and let's build it up together.


If you do choose to share it with someone(I thank you ahead of time), tag me in the post (Cody Jones) my personal accounts so people can see who I am and what I am about. I love meeting new people and if any people have questions to ask me about myself or the brand I'm looking to establish.. I'm more than happy to answer any questions and get to know potential new members of the Strive To Do Better movement!


Again, from the bottom of my heart, I can't thank you enough for the support, I can't thank you enough for reading this. I'm just an average dude with some huge ambitions and goals to help inspire thousands and thousands of people to invest in themselves and live a happy and healthy lifestyle. I'm so passionate about what I stand for that sometimes it's truly hard to put into words(so I rant about everything on my mind), but thank you for listening to me rant. It's 11:30PM now and leg day awaits me in the morning. I'll talk to you guys soon.


Keep striving to do better. Every day.


Cody Jones

Instagram: @CJFit603

Snapchat: codyfricknjones

Twitters: @STDB_Official, @_Cody_Jones



Connect with me on everything!, tell me your goals, your ambitions, your dreams. Let's get to know each other!

Stop hesitating.

What's going on guys, Cody Jones, checking in on a Wednesday once again. It's 6 PM, crushed the gym this morning with my dude Austin Elliot (IG: @AustinElliot11 go check out his page), hit arms right when the gym opened this morning because really, there's no excuse not to make gains every single day. (Whether it's physical, mental, financial, social, intellectual... MAKE GAINS EVERY DAY.)

I'm not actually going to get into the actual workout today though. (We did a lot of extensions for triceps and a lot of curls for biceps, gainz nation.) Today I wanted to write about hesitation. I listen/watch a lot of podcasts and videos by some of the top influencers of social media as well as some of the most inspiring entrepreneurs and business moguls. I was listening to a video while working today and I wanted to share a quote with you guys because it stuck with me.

"There's a 5-second-window between the instincts, the should's, the urges, the inner wisdom. The things that can change your life if you listen to it. You got a 5-second-window from the moment you feel that instinct.. to move... and if you don't... your brain is actually designed to kill it. 5 seconds is all you have."               - Mel Robbins. Author of 5 Second Rule

She talks about how when we hesitate, in those 5 seconds we have the opportunity to make a decision. Hesitation turns into procrastination which holds you back from moving forward. Hesitation leads us to believe that we shouldn't do certain things because we don't FEEL like doing them..but the reality is... it's always our choice. It's time to stop making decisions based on how we feel. It's time to move. It's time to make the choice to move forward instead of pulling back. Quickly think about whether the choices you make will help you move forward towards your goals. Every single day, you need to choose to live in the moment. You need to choose to take action... action that will help shape your future the way you envision it in your head. 


I tell myself these things every day. What matter most is the 24 hours in front of you every day that you're given. Make the most of them, focus on the positives and constantly look to progress through the struggles, challenges, obstacles and pain you are faced. It's not about what happens to you, what matters is how you deal with it, how you overcome it, and how you conquer it. Day in & day out, we're always striving to do better. Make the most of what you have, while working for what you want.

Just wanted to share that quote with you guys....and it kind of turned into me ranting.....WHOOPS.

ALWAYS STRIVING. Another day, another blog, another day where work was done, gains were made, but the grind doesn't stop. It never does.

Cody Jones
Instagram @CJFit603
Twitters: @STDB_Official, @_Cody_Jones_
Snapchat: codyfricknjones

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Just 2 weeks...(Prep confessions, Part I)

Only 2 weeks into prep...

You know how bad I crave other foods that aren't chicken, beef, rice, cauliflower or potatoes?? I was excited to start prep... totally underestimating how much it's going to suck not being able to eat some of my favorite foods. I WOULD KILL for some peanut butter, LIKE SHIT I MISS MY P B. But you know? I haven't cheated on this prep yet and I don't plan on it. EVERY SINGLE MEAL, I'm constantly picturing how shredded I'm going to look at the end of it. I refuse to give in to temptation. Discipline is the name of the game. & I GOT A WHOLE BOATLOAD OF THAT SHIT. I HAVE TRACTOR TRAILERS FULL OF DISCIPLINE. HELL, I HAVE A WHOLE FUCKING WAREHOUSE IN EVERY SINGLE COUNTRY FROM HERE TO TAIWAN. EVERY SINGLE WAREHOUSE CONTAINS NOTHING BUT DISCIPLINE. MY DISCIPLINE. YOU LOOK UP DISCIPLINE IN ANY ENCYCLOPEDIA, IN ANY DICTIONARY, ASK SIRI, ASK ALEXA, THEY'LL ALL SAY MY NAME AFTER YOU MENTION DISCIPLINE AND I SWEAR I CAN'T SPELL DISCIPLINE WITHOUT BACKSPACING AT LEAST ONCE TO RESPELL IT.


Every single meal has to be on point. Every single measurement of portion size is exactly what it needs to be, to make sure I'm in the best condition I can possibly be. 14 WEEKS OUT. I'll be damned if I don't make every training session count, every cardio session, every meal... every single day. It starts in the mind, you can do anything you believe you can do. You won't see me quit, you won't see me give in, fuck that. I'm not weak, I'm not a pussy. you won't see me back down from any given challenge and that's the whole truth and nothing but that shit. 


The point of this post, is.... don't start something if you have zero intentions of finishing it. You feel like quitting? Good. That means you're struggling and struggle is ESSENTIAL for growth, for progress, and to simply prove how bad you want it. SO HOW BAD? HOW EASILY DO YOU GIVE IN TO TEMPTATION? IT STARTS IN YOUR MIND. I can't fucking stress that enough.

- Don't give in to temptation.

- Don't become weak when you feel like quitting or taking the easy way out.

- Don't back down from the challenges you're going to be faced when working towards your goals.

Struggle is obvious because it's through the struggle where the real magic happens. When you're faced with struggle, it's time for you to put your war paint on, strap up your boots nice and tight, stare that struggle straight in the face and fucking hold your ground.

  1. Discipline yourself.
  2. Fight to stay strong, not to avoid being weak.
  3. Embrace struggle.
  4. Remind yourself that no matter how bad it gets, you. will. not. quit. Quitting is for losers and you're not a loser.


This is the first part of prep confessions. I'm not announcing these posts as I do tend to use my colorful language, but you know, I really don't give a fuck right now because I'm hungry, I'm tired and I told you this was going to be my diary. This blog is my diary and if you can get something out of it then kudos. YOU'RE WELCOME.


No but seriously, if you read this, thank you<3 I'm going to try and post a 'prep confessions' once a week, and again it will not be announced, so keep an eye out because honestly I think this is some of the best motivation I can give when I'm not holding back anything. Let me know what you thought!

Checking out, I'll talk to you guys later. Thank you again for the support.

Cody Jones

Instagram: @CJFit603

Snapchat - codyfricknjones

twitters - @STDB_Official @_Cody_Jones


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Always Striving to do better than the day before to become a better version of you.