Todays DIESEL Newsletter: Killer Back and Biceps workout. Also, something you really, really, really need right now. JOIN THE DIESEL NEWSLETTER: dieselsc/free-stuff We crushed a sick back and biceps workout yesterday and I want you to try it out. If you love training hard and feeling like your biceps are going to explode or your back is so wide, people could watch a movie on it - then print this out: Monster Back and Biceps 1) One-Arm DB Rows Set 1: 1 set x 10 reps each arm Set 2: 1 set x 20 reps each arm Set 3: 1 set x 30 reps each arm Set 4: 1 set x 40 reps each arm 2) EZ Bar Curls Set 1: 1 set x 30 reps Set 2: 1 set x 20 reps (increase weight) Set 3: 1 set x 15 reps (increase weight) Set 4: 1 set x 10 reps (increase weight) Set 4: 1 set x 5 reps (increase weight) 3A) Low Cable Curls, 3 sets x 20 reps 3B) High Cable Curls, 3 sets x 20 rep 4A) Wide-Grip Lat Pull Downs, 4 sets x 10 reps 4B) Face Pulls w/ External Rotation, 4 sets x 20 reps 4C) Narrow-Grip Lat Pull Downs, 4 sets x 10 reps 5) T-Bar Rows (Heavy), 4 sets x 5 reps There it is! Try out this workout and let me know how you did. For todays message, I wanted to talk about peace. Do you have peace? What does peace mean to you? Where do you seek peace? When was the last time you felt peaceful? If we are peaceful, if we are happy, we can smile and blossom like a flower, and everyone in our family, our entire society, will benefit from our peace. -Thoch Nhat Hanh Finding peace is an individual journey for each of us. We all follow different paths. While our paths may be unique, there are universal truths that underlie our very being. Peace can only come from within and the knowing that you are solely responsible for how happy you are on a daily basis and the real gifts you are aware of in your life. With this awareness, everything in your life will get better. If there is peace in your mind you will find peace with everybody. If your mind is agitated you will find agitation everywhere. So first find peace within and you will see this inner peace reflected everywhere else. You are this peace. You are happiness, find out. Where else will you find peace if not within you? - Papaji Be at peace today and watch your life change. Rage! Smitty PS. Im proud of you! Keep smiling! PPS. Come check out the DeFranco Insider. The site is growing every day and were super proud of the amazing fitness, training, and business content on the Inside. If youre a coach, personal trainer, strength coach, PT, or just someone who loves training and working out and youre looking for a supportive fitness community with amazing workouts, programs, exercise videos, and a members-only forum - look no further! defrancoinsider
Posted on: Mon, 29 Dec 2014 11:59:32 +0000
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