Well, if it's Monday, it's time to bench press, right? Good ol' Meathead Monday. Now the truth is, I get a free pass on this, because I squat on Sundays. So my Day 1 is lower body, unlike the average gym rat.
1A) Bench with Chains (chains add weight toward the top of the movement)
1B) DB Chest-supported row
2A) Rack Lockout
2B) DB 1-arm row (110x8 - happy about that)
3) Barbell circuit designed by the deceptively evil Roman Fitness Systems. That will be in the upcoming "Clash of the Titans 3" workout - released next week.
Nutrition SWITCH - Stop getting fooled by fad diets. Become an expert yourself by going through a 2-week "intensive nutrition course". Here's how: Use Fitday.com. Eat a wide variety of food for 2 weeks and record all of your meals. You'll quickly know the calorie counts of all foods and proper serving sizes AND most importantly, what works for YOU. Very simple. Very effective.
Also, someone asked me about L-Carnitine or CLA for fat loss. Both are a waste of your money. The 2 best supplements for fat loss: You need a bottle of hard work and a bottle of strict diet. Use hard work 3x/week and strict diet daily. (Hopefully there aren't actually supplements called "Hard Work" and "Strict Diet".)
Today's kick-butt mindset tip:
Kekich Credo #75. "Persistence is a sure path to success with quality activities. Never, ever, ever, give up." So track your efforts and focus on what works. Create a system of success. Consistency is key. Harness passion and social support to get you through the dips. Never, ever, EVER give up.
Today's Independence tip:
You don't need a lot of money to get started with a website business. Scratch that from your "excuses" list. All of my successful web friends got started when they were almost dead broke, and built their business on passion, perseverance, and extreme self-confidence. You can too.
Back to work,
Craig Ballantyne, CSCS, MS
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