How to do better - deliberate practice

1. Search for a teacher
2. Practice to improve. Decide what you need to improve and improve it.
3. Comfort, learning, panic. Stay in learning as you progress.
4. It can be repeated a lot
5. Feedback on results is continuously available.
6. It's highly demanding mentally
7. It isn't much fun.

2nd month

MONTH 2- BASIC ONE DAY SPLIT WHOLE BODY PROGRAM #2
Bodypart Exercise Set 1 Set 2 Set 3
Compound Legs Barbell Squats 12/ 10/ 8/
Compound Legs Dumbbell Lunges 12/ 10/ 8/
Hamstrings/Lower Back Romanian Deadlifts 12/ 10/ 8/
Calves Seated Calf Raises 12/ 10/ 8/
Chest Incline Dumbbell Presses 12/ 10/ 8/
Back Seated Rows 12/ 10/ 8/
Shoulders Dumbell Lateral Raises 12/ 10/ 8/
Biceps Alternate Dumbbell Curls 12/ 10/ 8/
Triceps Overhead Dumbbell Extensions 12/ 10/ 8/
Abdominals Reverse Crunches 15/ 15/ 15/
*Fill in the amount of weight you used in the space left blank after the amount of reps.
Ex: Compound Legs Barbell Squats 12/100 10/90 8/80
This would mean that you did 12 reps with 100 pounds on your first set,
10 reps with 90 pounds on your second and 8 reps with 80 pounds on your third.

mashed potatoes

ok, so


weight condition and number of decimals V
additional fields V
score pb V
participant comments V
manager comments V
objectives approved
scores approved
objectives levels approved
scores levels approved

Short program

20:50 program next hour

21 create classes for execution of stored procedure
obj_pod_20071112_0140

1st month - 5(080710)

5

WRK

processlogs and showSmthElse

1st month - 2 (010710)

2.

Compound Legs Leg Press 12/ 10/ 8/ (100,120,150)
Quads Leg Extensions 12/ 10/ 8/ (56,64,72)
Hamstrings Lying Leg Curls 12/ 10/ 8/ (56,64,72)
Calves Standing Calf Raises 12/ 10/ 8/ (56,64,72)
Lower Back Hyperextensions 12/ 10/ 8/ with 5kg
Chest Barbell Bench Press 12/ 10/ 8/ with 10kg, 9,8,5
Back Latissimus Pulldowns 12/ 10/ 8/ with 40kg 12,10,6
Shoulders Dumbbell Overhead Press 12/ 10/ 8/ no weights 10,9,6
Biceps Barbell Curls 12/ 10/ 8/ bar + 5kg,bar +10,bar+ 10
Triceps Rope Tricep Pushdowns 12/ 10/ 8/ (25,25,25)
Abdominals Crunches 15/ 15/ 15/ (15,15,15)