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1. Have a destination (goal) but keep the specifics to yourself. Do you even have a goal? 

2. The world is full of pricks who can only criticize. Are you one of them?

3. Use a program designed for your goals. Is your program leading you to your destination?

4. The things you hate to do are the things you need to do most. Are you doing them?

5. If you're not making progress, it may be your attitude that needs adjusting. Are you willing to change?

6. Your time and energy are limited. Are you wasting them by talking shit on the forums?

7. Become a fanatical believer in your cause. Do you really believe you'll succeed?

8. If you're afraid of breaking any of your precious eggs, don't expect too many omelets in your life. What are you willing to sacrifice in order to achieve your goals?

9. There are people who are better than you, and who know more stuff than you. Are you listening to them?

How to Play




The referee spins the spinner, then calls out the body part
and the color that the arrow points to. For example, the
referee may call out: "Right hand, red." All players, at the same time,
must then try to follow the referee's directions
as explained below.


• Each player must try to place the called-out body part on a
  vacant
  circle of the called-out color. For [example, if the referee
  calls out "Right hand, red," each player must try to place a
  right hand
  on any vacant red circle.
  
• If your called-out hand or foot is already on a circle
  of the called-out color, you must try to move it to another circle
  of the same
  color.
  
  
• There can never be more than one hand or foot on any one
  circle. If two or more players reach for the same circle, the
  referee must decide which player got there first. The other
  player(s) must find another vacant circle of the same color.
  
• Never remove your hand
  or foot from a circle unless you're directed to by the referee
  after a spin.
  Exception:
  You may lift a hand or foot to allow another hand or foot to pass
  by, as long as you announce it to the referee beforehand,
  and replace it on its circle immediately afterward.
  
• If all 6 circles of a color are already covered,
  the referee must spin again until a different color can be called
  out.

Strategy:
Try moving toward an opponent's portion of the mat, forcing the player
to go over or under you to place a hand or foot!

Being Eliminated

Any player who falls, or touches the mat with an elbow or knee,
is immediately out of the game. (If you feel that a new position is
impossible, or will cause you to fall,
you may elminiate yourself.)

In a 2-player game, the game ends and the remaining player wins.
In a 3-player game, the remaining
two players keep playing until one player is eliminated and the
remaining player wins.

• 4 cups water
• 
  1 bundle Japanese somen noodles (about 2 1/2 ounces), broken in half
• 
  16 medium shrimp, in their shells
• 
  4 large leaves red-leaf or Boston lettuce, torn lengthwise in half and central ribs removed
• 
  1 large carrot, shredded
• 
  1 cup bean sprouts
• 
  1/2 cup fresh mint leaves
• 
  1/2 cup fresh cilantro leaves
• 
  16 chives
• 
  Eight 12-inch round sheets rice paper




Lay a damp dish towel in front of you and have a large bowl of hot water (115  to 120 degrees F) at hand. Dip 1 sheet of rice paper into the hot water, being sure to immerse it completely. It will immediately become pliable. Quickly remove it
and place on the towel.





 





Place a piece of lettuce along the bottom edge of the rice sheet about 2 inches from the edge. Top the lettuce with one-eighth of the cooked noodles, carrots, sprouts, mint, cilantro, and chives, then with 4 shrimp halves.





 





 





Fold the sides of the rice paper over the filling, and then roll up tightly into a neat cylinder. Set seam side down on a large platter and cover with a damp towel to keep moist. Repeat with the remaining rice paper and filling ingredients.





To serve, cut each roll crosswise into 4 even pieces. Serve immediately or the rice paper will toughen up.

1. Start keeping a training journal. Your numbers should go up. After gritting out more reps with the same weight, the weights should increase. If they don't, that's a problem.

2. I learned a really valuable lesson from the Velocity Diet: Before and after pictures are worth their weight in gold. I noted in my summary of the V-Diet that Clarence Bass takes an annual photo shoot, and the pressure of this event leads to keeping on the details.

3. I started keeping a food log after some advice from Josh Hillis. I have to admit that writing down the fact that I ate two old-fashioned doughnuts stopped me from wondering why I've been putting on weight.

Measure your progress in the weight room one of three ways:

1. Your deadlift max increased.

2. You did more real pull-ups.

3. Your "three jump" increased.

To equate this to exercise, we want high intensity exercise with rest
interspersed. We want a very large oxygen deficit. In a study by
Tremblay and colleagues, it was demonstrated that high intensity
exercise, specifically intermittent, supra-maximal exercise, is the most
optimal for fat loss. There were two groups—the long, slow distance
aerobic endurance group (LSD) that was on their program for 20 weeks and
the high intensity interval training (HIIT) group that was on a program
for 15 weeks. The amount of energy utilized (calories) by the LSD group
was DOUBLE that of the HIIT group. However, six skin fold measurements
demonstrated greater loss in the HIIT group than the LSD group. When
this was expressed on a per energy basis, the HIIT group’s reduction in
skin folds was nine times greater than the LSD group. That is what you
call more bang for your buck (Willey 2007).

The HIIT group created large post-exercise oxygen consumptions
(EPOC), which can take up to 48 hours for your body to fully recover
from. This is where fat loss occurs, not during the hours spent on the
treadmill. In another published study by R. Bahr and performed at the
Department of Physiology at the National Institute of Occupational
Health in Oslo, Norway, it was demonstrated that low intensity (defined
as 65 percent of maximum heart rate for less than one hour) led to a
total EPOC of only five calories. On the other hand, intensive exercise
where the heart rate was above 85 percent of the maximum, led to EPOC
values of up to 180 calories (Staley 2005).

Box squats (high or low)

Muscles developed: hamstrings, gluteals

Problem areas in the lift: poor starting strength

Glute ham raises

Muscles developed: hamstrings

Problem areas in the lift: hips too high at start of lift

Here are a few max effort variations that work well for the deadlift:




• 
  Mini-band resisted deadlifts
• Deadlifts with
  bands
• Snatch grip deadlifts
• Sumo or conventional deadlifts (the opposite of what you would
  use in competition)
• Rack pulls
• Deadlifts standing on plates or boards
• If you’re feeling good, belt up and go for a heavy single.
• If you’re not feeling good, go ahead and belt up but work more
  in the 90–95% range. Two to three singles should be fine here.





In the third and fourth weeks, you’ll switch it up and use a
different movement. I generally cycle 3–4 different max effort movements
over the course of a training cycle. I then start over from the
beginning. The obvious goal here is to hit a new PR each time you go
back to a specific exercise.