Got up 8am, very restless night Gainer, Workout, Gainer Wednesdays brainstorming day. Every Wednesday, sit down with one other person – either an employee or someone in your industry – and write down 10 ways you can build more business with existing customers, or get new ones. Don’t worry if you repeat week to week. […]
Barbell Rows 2 sets of 12-15 Warm up 50 lbs Working: 90 lbs. (15,12) V-Bar Pulldowns 2 sets of 12-15 reps 135 lbs. (12,10) Seated Cable Rows 1 set of 12-15 reps 150×12 Stiff-Leg Deadlifts 2 sets of 12-15 reps 160 lbs. (15,12) Barbell Shrugs 1 set of 12-15 reps 160×15 Lever Rows 1 set […]
Incline bar bench press: warmup 50×10, working 80 lbs (15,12, 10) Flat dumb bench press: 45 lbs (10,10) Cable crunch: 130 lbs (20,15,20) Decline bar bench press: 100×15 Incline crunch: 35 lbs (19,13) Lever incline press: 80 lbs (15,9) – This extra set to blast the first exercise… will make this a rule.
Woke up late (blame daylight savings) Gainer, Workout, Gainer (started on Mammoth today) Try conversationmarketing strategy: (see previous post) pay-per-click day. Started Google campaign for Macbeth. $100 max per month Arranged TV pickup: Wednesday evening, 8pm-9pm Got headache in evening Gainer, bedtime: 1am
Leg press: warm up 180×10, working sets: 270 lbs (15,12,15) Squats: 140 lbs (12,12) Leg Curl: 127.5 lbs (15,15) Deadlifts: 160 lbs (12,12) Calf Raises: 240 lbs (15,15)