10 Things I'm Going to Do in Today's Workout!

Hail to the Dinosaurs!

One quick note, and then we'll talk

1. Follow the Big Adventure!

As I mentioned yesterday, we've moved.

It's the start of a new adventure - and I
documented it with a ton of photos that
I'm sharing on Instagram.

Go here to check them out:


And now  . . . let's talk training.

2. 10 Things I'm Going to Do in Today's

I'll be training today, and here are 10 things
I'm going to do.

No, I'm not talking about 10 different

I'm talking about things that go beyond
exercises, sets and reps. They're things
most people never dream about - but
they can make a huge difference in
your training and your progress.

1. I'm going to start with 10 minutes of
stretching, loosening up, and general

a. This is mandatory for a 59-year old Dino
who spends 8 hours at the keyboard
before hitting the iron.

2. I'm going to fuel my workout with a
healthy breakfast and a healthy lunch --
the kind I describe in Knife, Fork, Muscle.

a. No pre-workout energy booster for this
Dino. I don't want them and don't need
them. Nothing beats real food.

3. I'm going to start light and easy, and
slowly work up to my heaviest weights for
the day.

a. See 1a above.

4. I'm going to focus on performing every
rep in perfect form.

a. Including every warm-up rep.

5. I'm going to review every rep after I
finish each set -- and focus on how to do
the next set even better.

a. I like to film my workouts and review
each set to check my form.

6. I'm going to train fast enough to stay
warm -- but not so fast that I compromise
my form or can't hit my heavy weights.

a. This is a delicate balance. You need to
learn what works over time. Note that it
may differ from exercise to exercise.

b. It also may differ from workout to
workout, depending on how you feel.

7. I'm going to follow the program that
works best for ME -- not the program that
works for someone else.

a. After about 50 years of training, I
know what works best for ME.

8. I'm going to wear layers and dress warm --
and slowly peel off a layer or two as I move
through my workout.

a. Reg Park wore double sweat suits when he
trained outdoors in winter.

b. Rocky Balboa wore sweat suits and a knit
hat when he ran outside in the winter.

c. Brad Steiner wore sweats when he trained.
So did the York champions back in the day.

d. Dressing warm is old-school and sensible.

e. Even in the summertime, it's better to
stay warm. Sweats and a t-shirt are always
good choices.

9. I'm going to do better than my last workout --
but just a *little* better.

a. One more single with my working weight --
or 5 more pounds on my last lift. Or just better
and tighter form. Or deeper concentration.

b. Small gains are sustainable. You can keep
making small gains for a long time.

c. Trying to force big gains from workout to
workout almost always leads to over-training
and the big crash and burn.

10. After training, I'm going to have a protein
packed dinner -- as described in Knife, Fork,

a. It will look a lot like the cover photo for
Knife, Fork, Muscle -- which was a real dinner,
and which tasted pretty darn good.

The other thing I'm going to do after I train is
unload the bar and put everything away -- and
say THANK YOU to the bar, the plates, the
platform, and the squat stands.

I do that because they're good friends -- and
because I couldn't do it without them.

As always, thanks for reading and have a great
day. If you train today, make it a good one!

And remember -- check out my Instagram
account. You'll like what you see!

Yours in strength,

Brooks Kubik

P.S. Here's the link for Knife, Fork, Muscle:


P.S. 2. Here's one of our best-sellers for the
month -- and it will help you finish 2016 in
championship style:


P.S. 3. My other books and courses are right
here at Dino Headquarters:


P.S. 4. Thought for the Day: "Train hard but
train smart. As you get older, train smarter.
And always say THANK YOU after you train."
-- Brooks Kubik