Live and Lift with No Regrets!

Hail to the Dinosaurs!

As regular readers know, my dad passed away
in April of this year. He was 87.

I have some of his old books, and a few days
ago I picked one of them up to read. It was about
a young couple that moved to Ontario and built
a log cabin far out in the Northern wilderness.
This was back around 1920, and there was
still plenty of land available for anyone who
wanted to go out into the bush and settle
down.

I opened the book, and some old, yellowed
papers fell out of it.

There was a small drawing cut out of the
Cincinnati newspaper back in 1977. It was
a drawing of a small cabin: front, back, side,
and view from the top looking straight down.

There were several sheets of my dad's old
graph paper, with additional drawings and
sketches in pencil, along with notes in my
dad's handwriting.

It was a set of plans for a small wilderness
cabin. My dad put them together in 1977,
when he was 49 years old. Then he put
them in the old book, and saved them.

I never knew about this until I read that
old book and found the drawings and floor
plans for the cabin.

But I do  know this. Dad never built that
dream cabin.

I don't know why. But he never did. Maybe
he forgot about it. Or maybe it was some-
thing he always wished he had done.

And that brings us to the take-away from
this story.

Someday, my children are going to be
going through my books and notes and
weightlifting stuff -- and they're going to
find all sorts of workouts and training
programs, and notes of new exercises
and new equipment to try, a list of my
personal bests in different exercises
and lifts, and lists of future training
goals and things I want to do while I
still can.

Heck, I was working on one of those
lists last night. The notes are on a
small table in the breakfast room.

So here's the deal.

I don't want to leave notes and lists
about things I wanted to do, but never
got around to doing.

And I bet you probably feel the same
way.

Anyhow, you may not need any extra
motivation about training hard and
eating smart and working to achieve
your goals and make your dreams a
reality.

But if you do need just a hint of extra
motivation -- you just got it!

As always, thanks for reading and have
a great day. If you train today (as I will
in about 15 minutes), make it a good
one!

Yours in strength,

Brooks Kubik

P.S. These little monsters have been our
best-sellers this month -- and they'll help
you live and train the "no regrets" way:

a. Gray Hair and Black Iron

http://www.brookskubik.com/grayhair_blackiron.html

b. Strength, Muscle and Power

http://www.brookskubik.com/strength_muscle_power.html

c. Dinosaur Dumbbell Training

http://www.brookskubik.com/dinosaur_dumbbelltraining.html

P.S. 2. My other books and courses are right
here  at Dino Headquarters -- along with
links to all of e-books on Kindle:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Live every day
as if it were your last, and do the same with
every rep of every workout." -- Brooks Kubik

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Workouts for the Working Man

Hail to the Dinosaurs!

I borrowed the title of this email message
from an old article by Peary Rader. He used
it when he answered a question from a
reader that is very similar to the one I'm
going to cover today.

The question comes from a very strong
27-year old lifter who competes in all-
around weightlifting comps.

He has a very demanding job. He works as
a refuse collector, and he walks 8 to 12 miles
a day and spends most of the day lifting things.
And so, as you might imagine, he needs a
good abbreviated program that he can use
after one of those very long and very
demanding work days.

He wants to train on five exercises:

1. Squat

2. Bench press

3. Deadlift

4. Power snatch

5. Power clean and jerk

His question is -- how to work them into a
realistic program, given the extreme demands
of his job.

He tried doing one power lift and one Olympic
lift each workout, but that was too tiring.

Here's a better approach:

1. Train 3x per week.

2. Do 1 exercise in each workout.

3. Do multiple sets of low reps or
singles, starting light and working
up to your top weight for the day.

a. Your top weight for the day should
be a heavy, demanding weight, but
not a maximum effort.

4. Spread the five different exercises
over five training days. Start the cycle
over again in the sixth workout.

a. Remember, you train three times a
week, so you will do three exercises in
week one, and the other two exercises
in week two.

5. If you prefer, do three workouts in
week one and two in week two.

6. Alternatively, include the two dumbbell
clean and press so you are doing some DB
work (since they do dumbbell lifts in the
comps) -- and make it a six day cycle
spread over two weeks -- with three
workouts in each week.

a. If you prefer, do the one dumbbell clean
and press (or push press) as your dumbbell
exercise.

7. Drink lots of water during the work day,
and drink lots of water during the workout.
You need to stay hydrated when you're
working a tough physical job AND hitting
the iron.

I know that doesn't sound like very much
work, and it's not. That's the whole point!

It's an ultra-abbreviated workout for a
working man -- and it will definitely do
the job!

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

Yours in strength,

Brooks Kubik

P.S. I cover abbreviated training and ultra-abbreviated
training in STRENGTH, MUSCLE AND POWER. Go here
to grab a copy:

http://www.brookskubik.com/strength_muscle_power.html

P.S. 2. My other books and courses -- and DVDs --
and links to my e-books on Kindle -- are right
here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "In the real world,
you work for a living -- AND you train. Learn to
do both, and do them well." -- Brooks Kubik

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Should You Plan Your Workouts or Train Based on How You Feel?

Hail to the Dinosaurs!

A reader asked me whether I always plan
my workouts before training or whether I
base the workout on how I feel that day.

That's a good question, and it's one that
seems to puzzle lots of people -- probably
because they view it as an "either/or" when
it's really a "bit of both."

To begin with, I always have a long term
training plan, and long term goals -- usually
a one year plan, but sometimes a bit longer.

To get there, I break things down into a
series of mini-cycles. I like to do one month
mini-cycles. I set specific goals for each of
the one month cycles.

I alternate lighter weeks with more volume
and heavier weeks with less volume.

This is a simple but effective way for an older
Dino to train. I call it "simple cycling." It's a
way of maximizing recovery by using a
combination of light, medium and heavy
days.

I always go back through my training log,
and review the last couple of workouts,
and then write up my workout -- with
all of the exercises, sets, reps and
weights.

So the answer to the question is "Yes, I plan
my workouts very carefully."

But I also listen to my body, and based on
how I feel on a given day, I may change
things up a little once I start training.

Mike Burgener has a good way of putting it:

"When the oven is hot, you do your cooking."

In other words, if everything is clicking on a
given day, use more weight or do more sets
or more reps.

BUT -- and this is very important -- you also
need to go lighter and easier on those days
when that oven just won't heat up.

And this is one of the very hardest things to
learn. But it's also one of the most important.

If you're having an off day and you try to push
through it, things usually don't go very well. It's
better to train light, and then come back and
hit it harder another time.

Of course, you don't want to take it too easy
too often -- but if you're a Dino, there's not
much danger of that happening.

So plan your workouts -- but listen to your body,
and make any necessary adjustments after you
chalk your hands and get going.

Hope that helps!

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

Yours in strength,

Brooks Kubik

P.S. Gray Hair and Black Iron covers simple
cycling sytems for older trainees -- and details
over 50 great workouts for older Dinos:

http://www.brookskubik.com/grayhair_blackiron.html

P.S. 2. Progression is the name of the game,
and I cover a variety of very effective progression
systems in Dinosaur Training Secrets, Vol. 3:

Hard copy

http://www.brookskubik.com/dinosaur_secrets_03.html

Kindle e-book

http://www.brookskubik.com/dinosaur_secrets3_kindle.html

P.S. 3. My other books and courses -- and Dinosaur
Training DVDs -- are right here:

http://www.brookskubik.com/products.html

P.S. 4. Thought for the Day: "Think, plan, and
pay attention." -- Brooks Kubik

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Reinventing Yourself at Age 60

Hail to the Dinosaurs!

We had a great show on Physical Culture
Radio yesterday. If you missed it, go here
to listen to the download:

http://superhumanradio.com/shr-1684-physical-culture-radio-reinventing-yourself-at-60-nourishment-in-the-full-sense.html

The show was based on some conversations
that Trudi and I have been having with
friends who are about our own age (60-ish).

We're all thinking about what we want to do,
and how we want to live, in our 60s and 70s.

We all face the same situation and share the
same thoughts and ideas:

1. We're in good health right now, and we're
strong and fit and can travel if we wish to do
so.

a. However, we recognize that things can
change as one grows older -- which could
limit one's options. For example, I have
glaucoma -- a progressive eye disease --
and it may lead to severely reduced eye-
sight when I'm a bit older.

2. We have lots of friends, co-workers, and
acquaintances our age or younger who are
in pretty poor health -- and who cannot do
much of anything except sit around and
watch television.

a. We don't want to live that kind of
lifestyle.

3. We've worked hard as heck our whole
lives, and would we think we deserve to
be a bit easier on ourselves in our 60s
and 70s.

4. The kids are all grown up and out of
the house.

5. The house is way too big for two people.

6. I work 100% on the Dino business now,
and it's fully transportable -- and Trudi is
a Physical Therapy Assistant and she can
work anywhere.

a. Others our age have retired or are close
to retirement age. They're not tethered to
a 9 to 5 job any more.

b. My grandfather worked his entire life,
and then retired, and died not long after --
because (as my father told me), "Back
then, that's what people did." But things
are different now.

7. When we sit on the front porch or sit
by an open window, we hear the wind
calling to us.

Now, I don't know what any of this means.
It may be nothing but the summer heat
scrambling our brains.

But it may be that we decide we want to
sell our house, downsize, simplify, and
find a different part of the world to live
in for awhile.

When we talked about this on Physical
Culture Radio, we focused on something
very important:

If you are strong, fit and healthy when you
are older, you have options. If you are not,
your options are much more limited.


That's something to think about, no matter
what your age.

And it's a very good reason to start training
and KEEP ON TRAINING -- to train the right
way -- and to eat the right way.

And that, in a nutshell, was the message
of yesterday's show on Physical Culture
Radio.

It was a good show. Listen to it tonight or
over the weekend. I think you'll enjoy it.

And if anyone out there is struggling with
these issues, or thinking about these sorts
of things, shoot me an email. It's always
good to hear from our fellow Dinos.

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

Yours in strength,

Brooks Kubik

P.S. Gray Hair and Black Iron is the number
one book for anyone who wants to enjoy
lifelong strength and health:

http://www.brookskubik.com/grayhair_blackiron.html

2. My other books and courses -- and links to
all of my Dinosaur Training e-books on Kindle --
are right here:

http://www.brookskubik.com/products.html

3. Thought for the Day: "They call barbells and
dumbbells Iron Pills -- and that's a good name
for them. Strength training is the best medicine
and the best tonic in the entire world."
-- Brooks Kubik

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The No. 1 Rule for Successful Training!

Hail to the Dinosaurs!

I started the day with an email from one
of our longtime Dinosaurs.

Today is his birthday. He's turning 59.

He's done various types of training over
the years, including Olympic lifting. Now
he's training for Crossfit. He wants to
compete in the Crossfit Masters'
division.

Yesterday I received an email from a
Dino who is training to compete in
Masters' powerlifting -- in the Raw
Division (no support gear other than
a lifting belt). He'll be 50 in a few
months.

Other Dinos compete in Masters'
weightlifting -- including one Dino in
his 60's who won a National Masters
championship this year.

Other Dinos compete in strongman
comps, track and field, judo, wrestling,
boxing, karate, ju-jitsu, and triathalons.

Some Dinos compete in bodybuilding
contests.

They all have different interests and
different goals -- but they all are doing
something they like, and they're all
training hard and in the final analysis,
that's the important thing.

Others don't compete in anything -- but
they train, and they train hard. And they
keep at it as the years go by.

They keep at it because they like the
results -- but more importantly, they
train because they enjoy their training.

And that's one of the secrets.

In fact, it's one of the BIG secrets --
and it's particularly important for older
trainees.

You have to find something you enjoy
doing. If you enjoy it, you'll stick with
it. If you don't enjoy it, sooner or later
you'll stop training.

That's one of the reasons I never say,
"You MUST do this -- and you MUST do
that."

Life doesn't work that way. I can offer
tips and suggestions to guide your
journey, but YOU are the one who
needs to decide where you want to
go.

Anyhow, we have Dinos all around the
world who are hitting it hard. They may
train differently, they may use different
tools, and they may pursue different
goals -- but they're all Dinos, and they're
all training, and it's all good.

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

Yours in strength,

P.S. Gray Hair and Black Iron is the number
one book for older Dinos -- and everyone over
age 35 should have a copy:

http://www.brookskubik.com/grayhair_blackiron.html

P.S. 2. My other books and courses -- and links
to my Dinosaur Training e-books -- are right
here at Dino Headquarters:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Find your passion,
live your dream, love your life." -- Brooks Kubik

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We Have a Winner!

Hail to the Dinosaurs!

About 12 days ago, I sent an email with
a link to book no. 2 in our e-book series
for Knife, Fork,  Muscle. (The e-book
series breaks the hard copy down into
four books -- same content, but four
e-books.)

The cover photo features an actual Dino
Power Lunch that Trudi fixed for me. You
can see it right here:

http://www.brookskubik.com/knifeforkmuscle02_kindle.html

I sent everyone over to look at the cover
photo, and we had a contest to see who
could be the first to send in an email that
correctly identified the nine different food
items on my plate.

The winner would get his or her choice of
any ONE Legacy of Iron book or a copy of
Chalk and Sweat.

Well, we got a ton of responses -- but no
one correctly identified everything on the
plate. But some of you came *very* close.

I struggled to pick a winner, and finally
gave up and recruited Trudi. Together,
we reviewed all of the entries -- and we
chose five that were very, very close.

They were so close, that we just couldn't
pick a winner between them.

So we have not one, but five winners:

Giullaume Banville

Dustin Jones

Jake Andrews

Jane McConnell

Brad Nelson

If each of our lucky winners would send me
an email and let me know what book they
would like, we will mail them on out.

By the way, the lunch plate included the
following:

1. carrots

2. asparagus

3. wild salmon

4. blackberry compote on the salmon

5. rice pilaf (including brown and wild rice)

6. nasturium leaves (these were the toughest,
I think)

7. nasturium flowers

8. pumpkin or squash blossoms (these are
from a volunteer -- Trudi thinks they are
squash and I think they are pumpkin, but
it's too early to tell)

9. spinach and argula salad

That's what lunch and dinner look like here at
Dino Headquarters -- although on training days,
I don't get dinner unless I train ahrd enough and
heavy enough to earn it.  Trudi's rules, not
mine.

We had many other entries, and everyone did
well. A big THANK YOU to everyone who gave
it a try!

Yours in strength,

Brooks Kubik

P.S. Go here to grab a hard copy edition of
Knife, Fork, Muscle:

http://www.brookskubik.com/dinosaur_nutrition.html

And here are books 1 and 2 in the e-book series; we'll
get books 3 and 4 up very soon:

http://www.brookskubik.com/knifeforkmuscle01_kindle.html

http://www.brookskubik.com/knifeforkmuscle02_kindle.html

P.S. 2. Thought for the Day -- "Most people
live to eat. Eating to live is better."
-- Brooks Kubik

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Seven Rules for Lifelong Strength and Health

Hail to the Dinosaurs!

I was talking with a friend and fellow
Dinosaur the other day. He's about my
age (I'm 58), and like me, he's been
training for pretty much his entire
life.

He's in excellent shape, and he looks
*much* younger than his age.

And that's true of many lifelong Iron
Slingers.

But it doesn't happen by accident. It
happens by living what Bob Hoffman
called "the Strength and Health lifestyle."

In other words, it's the result of eating
the right way -- and training the right
way -- and (very important) keeping
your weight under control.

Anyhow, we talked about those topics
a bit, and I thought I'd share some of
what we covered. So here are seven
rules for lifelong strength and health:

1. Follow a Dino-style strength training
program.

a. More than any other form of exercise,
progressive resistance training helps keep
you young and healthy -- in part because
strength training helps you maintain
healthy hormone levels as you grow
older.

b. Cardio training helps (if it's the right
kind of cardio training), and so does
stretching and what they now call
"mobility" work -- but progressive
resistance training is far and away
the most important thing to do.

2. Follow a training program that you
enjoy.

a. If you don't enjoy your workouts, you
won't keep doing them.

b. If you like kettlebells, use kettlebells.
If you prefer to use barbells, use barbells.
If you would rather do bodyweight training,
do bodyweight training. If you prefer to mix
things, up, that's fine, too.

c. No one type of training is "best." What's
best for YOU is what you enjoy doing. That
varies from person to person, and it may
change for you over time.

d. If you are a mature trainee, you have
earned the right to have FUN when you
train.

3. Train hard, but train smart.

a. Older trainees need to listen to their
bodies. There's a time to push hard, and
a time to ease up a bit.

b. See Gray Hair and Black Iron for advice
on sensible and effective training programs
for older Dinos.

4. If it hurts, don't do it.

a. You'd be surprised how many trainees
ignore this rule.

b. Things that work great at age 20 or 30
may be very bad for you at age 50 or 60.

c. Dings and dents may require work
arounds and/or different exercises.

5. Pay attention to rest, recovery and
recuperation.

a. If you don't recover from your workouts,
they will gradually wear you down, not build
you up.

b. Get enough sleep every night. Your body
rebuilds and recharges itself while you are
sleeping.

6. Pay attention to diet and nutrition.

a. When you're young, you can eat almost
anything and get away with it. Things are
different for older trainees.

b. See Knife, Fork, Muscle for more information
about diet and nutrition for lifelong strength and
health.

7. Keep your weight under control.

a. You don't need to walk around flashing your
six-pack -- or posting six-pack selfies on Face-
book -- but you do need to keep your gut under
control.

b. Excess stomach fat is linked to a whole host
of health problems, including diabetes and
heart disease.

c. The vast majority of physical culture heroes
who maintained good health and active lifestyles
well into their advanced years were men and
women who prided themselves on staying lean,
fit and muscular.

So there you have it -- seven rules for lifelong
strength and health. You probably follow them
already, but a little reminder now and then is
a good thing.

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

Yours in strength,

Brooks Kubik

P.S. I mentioned Knife, Fork, Muscle and
Gray Hair and Black Iron. Go here to grab
them:

http://www.brookskubik.com/dinosaur_nutrition.html

http://www.brookskubik.com/grayhair_blackiron.html

P.S. 2. We're also releasing Knife, Fork, Muscle
as a series of Kindle e-books. Same content,
but broken into four books. Books 1 and 2 in
the series are available right here -- books 3
and 4 will be available soon:

http://www.brookskubik.com/knifeforkmuscle01_kindle.html

http://www.brookskubik.com/knifeforkmuscle02_kindle.html

P.S. 3. Thought for the Day: "The ultimate goal is
lifelong strength and health." -- Brooks Kubik

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