Monday, December 06, 2010

New Meathead Monday Upper Body Workout

New Meathead Monday upper body workout today, starting off a new 4-week program with a slightly lower than normal intensity workout, as I work my way into some exercises. I'm also still rehabbing a strained infraspinitus muscle (of the rotator cuff).

Today's workout:

1A) Rack Lockouts - 245x3x5
1B) DB Row - 100x3x8

2A) Pushups
2B) Pullups

3A) Triceps
3B) Biceps
3C) Cable External Rotations

Lower Body Stretching. Dog walkings.

If you can't do pullups yet, here are some exercises to help you build up:

=> Evolution of Pullups

By the way, Turbulence Training got a shout-out in an article posted on yesterday:

=> Muscle Confusion & Turbulence Training

Now a triple-shot of mindset tips for Monday:

"The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one." – Mark Twain

Don't overwhelm yourself by adding more and more un-necessary commitments to your to-do list. Remember…"Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away." - Antoine de Saint-Exupery French writer (1900 - 1944)

"People will do almost anything to stay in their comfort zones. If you want to accomplish anything, get out of your comfort zone." - Kekich Credo #1

To help you get out of your comfort zone, set deadlines for behavioral change and results, with consequences for not meeting those deadlines. This has worked for me and many others.

Have another strong week,

Craig Ballantyne, CSCS, MS
How to Burn Fat At Home Without Equipment

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