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- Edition #89 | A 5-ingredient lava cake that won't wreck your 2025 goals
Edition #89 | A 5-ingredient lava cake that won't wreck your 2025 goals
Plus: 3 exercises that'll help destroy your delts from every angle.
Welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the new readers this week and Happy New Year! We now have 16,509 readers.
In today’s edition:
7 PT-approved stretches to relieve neck and jaw pain
A high-protein lava cake that won’t derail your 2025 health goals
Dr. Mike Israetel and Jeff Nippard team up to bring you a 3D delt workout
Don’t forget to check out the “Deals of the Month” at the bottom!
Let’s dive in 💥

IN THE NEWS
Prime Bites are currently 25% off, including new Protein Mini Muffins
Optimum Nutrition gives you 135 servings of creatine for just $20
SmartSweets launches new spicy-sweet gummies, Cinnamon Bears
Bang Energy rolls out a Sour Ropes-flavored version of its energy drink
WEEKLY WORKOUT
Jeff Nippard’s top 3 shoulder exercises for 3D delts
Make those shoulders shake with these 3 exercises approved by both Jeff Nippard and exercise scientist Dr. Mike Israetel.
Fuel Your Ambitions
40g protein, plus 27 essential vitamins & minerals
Ready in 30 seconds – just shake, sip, go
New customers get 15% off with code BEHUEL15
PROFILE

Four steps to getting your first pull-up
2025 goal? Crush your first-ever pull-up. American Ninja Warrior Angela Gargano will teach you how in four easy steps.
THINGS TO…
…DO 🧘♂️
These 7 PT-approved stretches for neck and jaw pain
Whether you suffer from tech neck, tend to carry a lot of tension in your jaw, or just went a little too hard on your upper body workout this week, these 7 stretches can help you relieve neck and jaw pain — and you can do six of them while sitting at your desk or kitchen table.
…KNOW 🏋️♀️
The top 5 exercises for strength and size
Want both strength and hypertrophy? 2023 World’s Strongest Man Mitchell Hooper breaks down his favorite exercises for achieving both.
…EAT 🍫
This high protein 5-ingredient chocolate lava cake
If you made a New Year’s resolution to eat healthier, lose weight, or cut out sugar, firstly, good for you! Secondly, if you find yourself craving some sweets, don’t fret. This 5-ingredient chocolate lava cake can help satisfy your sweet tooth while still keeping your 2025 goals on track.
FITNESS FUN
Dad Joke of the Week
Q — What do gym goers wear in the winter to keep warm?
A — Cardiogans.
When you hit a gym PR because you did the math wrong
“You go to the gym 6 days a week. Can I see your abs?”
DEALS OF THE MONTH
Don’t miss out on the latest deals! Every month, we receive exclusive discounts for our subscribers from incredible fitness + wellness brands. Just by reading our newsletter (or being a subscriber of The Lift Box), you’ll receive every deal we have. New deals go live towards the end of every month.
Check them out!