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Date: Mon, 20 Mar 2023 10:06:35 +0000 (UTC)
From: Arnold Schwarzenegger <updates@schwarzenegger.com>
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Subject: Monday motivation from Arnold
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=E2=80=8B

=E2=80=8B
=E2=80=8B

=E2=80=8B

Welcome to the positive corner of wellness. Here=E2=80=99s a daily digest
designed to make you healthier in less than 5 minutes. If you
were forwarded this message, you can get the free daily email
here. (
https://click.convertkit-mail4.com/n4uvpd4z8kuvh8nggeni0/wnh2hghw9oxdrkt7/a=
HR0cHM6Ly9zY2h3YXJ6ZW5lZ2dlci5jay5wYWdlLzA5NDNjYTVlMTM=3D
)=E2=80=8B

----------------------
Today=E2=80=99s Health Upgrade
----------------------

* Arnold=E2=80=99s Monday motivation
* The takeout diet
* Workout of the week

-----------------------------
Monday Motivation With Arnold
-----------------------------

Years ago, before I was the Arnold you know now, I ran into Henry
Kissinger (former Secretary of State, National Security Advisor,
and Nobel Peace Prize winner). He was probably like I am for many
of you =E2=80=94 someone I saw on TV all the time. I read whatever he
wrote, and I was blown away by his intelligence. It was a big
deal for me, so I had to use my opportunity to ask him a
question.

=E2=80=9CHow are you so calm and collected in all of your interviews?=E2=80=
=9D

He gave me advice I=E2=80=99d never forget. =E2=80=9CArnold, the trick is, =
I
start out by asking the interviewer questions. I show that I=E2=80=99m
curious about them and want to know about their life. It throws
them off wanting to interrogate me and it also puts my mind at
ease since now it isn=E2=80=99t an interview where I=E2=80=99m waiting nerv=
ously
for the first question; it=E2=80=99s just a regular conversation.=E2=80=9D

Last week I talked about listening to people because sometimes
they need to be heard. This week, I want you to try to go a step
further: be curious about people. You never know what you=E2=80=99ll
learn.

As a bonus, when you go on the offensive and start asking other
people questions, you=E2=80=99ll find it eases any anxiety you might have
about conversation or even a job interview. It=E2=80=99s a skill that
will help you in all aspects of your life. I=E2=80=99ve been lucky to
meet almost all of my heroes =E2=80=94 from Nelson Mandela to Mikhail
Gorbachev =E2=80=94 and one thing they have in common is never-ending
curiosity. They=E2=80=99re always hungry for more information.

A few years after my conversation with Kissinger, I had a big
interview: I was sitting down with Barbara Walters for the first
time. While we were getting settled, I said, =E2=80=9CWho is one of your
favorite interviews?=E2=80=9D

Barbara lit up, and she told me that Henry Kissinger was a
fantastic interview. She went on and on about how he always
wanted to know everything about her, and we both relaxed more as
we laughed about it. I couldn=E2=80=99t help but start the interview with
a smile; the only reason we were talking about Kissinger was that
I=E2=80=99d started out by using what I=E2=80=99d learned from him. I=E2=80=
=99d become
the questioner.

Spend this week being as curious as you can, and tell me how it
works out for you. Stay hungry.

----------------
The takeout diet
----------------

We don=E2=80=99t need to tell you that 2020 changed a lot of things. But
a subtle shift in how we eat is impacting our health.

People are ordering more takeout and drive-through meals than
ever. Delivery is up more than 5 percent, and drive-through is up
13 percent, according to the National Restaurant Association. And
the data suggests these eating habits have a cost.

Eating one meal away from home per week translates to adding
roughly two extra pounds each year, according to USDA research.

This doesn=E2=80=99t mean you have to avoid restaurants. But it does mean
a little bit of strategy can make a big difference. One study
found that participants who were given nutrition strategies lost
4 pounds despite not eating takeout less often.

The ability to take the stress out of eating (
https://click.convertkit-mail4.com/n4uvpd4z8kuvh8nggeni0/reh8hoh095wpq7s2/a=
HR0cHM6Ly93d3cuYW1hem9uLmNvbS9Zb3UtQ2FudC1TY3Jldy1UaGlzLVVwL2RwLzAwNjMyMzA1=
NzcvcmVmPXRtbV9ocmRfc3dhdGNoXzA_X2VuY29kaW5nPVVURjgmcWlkPSZzcj0=3D
) =E2=80=94 and not avoid everything you love =E2=80=94 can be a life-chang=
ing
decision that makes it easier to stick to your plan.

Here are a few things that can help:

* Don=E2=80=99t skip meals when you have takeout. Some people try to
=E2=80=9Csave room=E2=80=9D for delivery, but that just leaves you hungrier=
 and
more likely to eat more than you normally would.
* Order all dressings and marinades on the side and only use
half. (they are often where most hidden calories get inflated).
* Ask for =C2=BC the oil (it's easy in today's apps, you won=E2=80=99t noti=
ce
a difference in taste, and it can save you hundreds of calories)
* Eat protein first in the meal
* Take your time enjoying your meal. Your body takes
approximately 20 minutes to process the food you eat. Oftentimes,
you keep eating not because you=E2=80=99re hungry but simply because you
eat too fat.

Add it all up, and you don=E2=80=99t have to lose your mind or feel
guilty after every takeout order.

-------------------
Workout of the Week
-------------------

Your body does NOT need weights to change; it requires
resistance. When machines, dumbbells, and barbells are not
available (or unwanted), your body weight can be used to create
an amazingly effective workout that builds muscle.

As we previously shared, research suggests (
https://click.convertkit-mail4.com/n4uvpd4z8kuvh8nggeni0/8ghqhohle5q8gxik/a=
HR0cHM6Ly9wdWJtZWQubmNiaS5ubG0ubmloLmdvdi8yNTg1MzkxNC8=3D
) that intensity =E2=80=94 not the amount of weight you use =E2=80=94 drive=
s
muscle growth. In other words, you can use heavier or lighter
weights as long as you push yourself near the point of failure.

To find the sweet spot with bodyweight exercises, try supersets,
giant sets, and circuits to add more volume and use
=E2=80=9Cself-limiting=E2=80=9D exercises. Self-limiting movements =E2=80=
=94 like
push-ups and inverted rows =E2=80=94 reduce your injury risk because when
you can no longer complete any reps, you simply stop moving
(without the fear of a barbell crushing you).

Here=E2=80=99s an example of a bodyweight, muscle-building workout that
will prioritize intensity, focus on self-limiting exercises, and
move at a pace where you will exhaust your muscle and force them
to grow.

How to do it: Perform this workout as a giant set, meaning you=E2=80=99ll
do one exercise after another, resting as little as possible
between exercises. After you complete all the movements, rest for
3 minutes, and then repeat another 2 to 4 times.

1A. Inverted row: AMAP (=E2=80=9Cas many reps as possible,=E2=80=9D until y=
ou
can=E2=80=99t do them correctly)

1B. Inverted row hold: 10 seconds (on your last rep of inverted
rows, pull your chest to the bar, and squeeze your shoulder
blades together, holding as long as possible)

1C. Pushups: AMAP

1D. Plank: 10 seconds (on your last rep of pushups, hold your
body in the plank position, pushing down through your palms,
creating tension in your arms, chest, and abs)

1E. Alternating reverse lunges: 10-20 reps

1F. Bodyweight squats: AMAP

1G. Squat hold: 10 seconds (on your last rep of squats, lower
your body and hold the bottom of the squat for 10 seconds)

1H. Glute-hamstring walkouts: (
https://click.convertkit-mail4.com/n4uvpd4z8kuvh8nggeni0/l2hehmh35k6poot6/a=
HR0cHM6Ly93d3cueW91dHViZS5jb20vd2F0Y2g_dj0wQVdkLVVQTGFDZw=3D=3D
) 60 seconds

Give it a try, and let us know how it goes!

=E2=80=94

Lift your friends up, get a personalized, signed copy of my
Encyclopedia of Bodybuilding

Help me with my fitness crusade and recruit new members. Share
your referral link and if 2 people sign up for The Pump Daily,
you=E2=80=99ll be entered to win a personalized, signed copy of my
Encyclopedia of Bodybuilding. Five winners will be selected.

Text or email this link to your friends to enter.

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<div class=3D"email-content"><div class=3D"spaced-contents">
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">=E2=80=8B</p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">Welcome to the positive corner of wellness. Here=E2=80=99s a daily dige=
st designed to make you healthier in less than 5 minutes. If you were forwa=
rded this message, you can get <a href=3D"https://click.convertkit-mail4.co=
m/n4uvpd4z8kuvh8nggeni0/wnh2hghw9oxdrkt7/aHR0cHM6Ly9zY2h3YXJ6ZW5lZ2dlci5jay=
5wYWdlLzA5NDNjYTVlMTM=3D" target=3D"_blank" rel=3D"noopener noreferrer" sty=
le=3D"color:#9d1313" url-id=3D"1530965546">the free daily email here.</a>=
=E2=80=8B</p>
<h2 style=3D"font-weight:bold;font-style:normal;font-size:1em;margin:0;font=
-size:1.5em;margin:1em 0;font-family:Arial,-apple-system,BlinkMacSystemFont=
,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif=
;color:#000000;line-height:1"><strong>Today=E2=80=99s Health Upgrade</stron=
g></h2>
<ul class=3D"unordered_list" style=3D"margin:1em 0;margin-left:1em;padding:=
0;font-size:18px;line-height:1.5em;font-family:Georgia,Times,'Times New Rom=
an',serif;color:#000000;font-size:16px;line-height:1.5;list-style-position:=
outside !important;list-style-position:inside">
<li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em=
"><span>Arnold=E2=80=99s Monday motivation</span></li>
<li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em=
"><span>The takeout diet</span></li>
<li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em=
"><span>Workout of the week</span></li>
</ul>
<h2 style=3D"font-weight:bold;font-style:normal;font-size:1em;margin:0;font=
-size:1.5em;margin:1em 0;font-family:Arial,-apple-system,BlinkMacSystemFont=
,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif=
;color:#000000;line-height:1">Monday Motivation With Arnold</h2>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">Years ago, before I was the Arnold you know now, I ran into Henry Kissi=
nger (former Secretary of State, National Security Advisor, and Nobel Peace=
 Prize winner). He was probably like I am for many of you =E2=80=94 someone=
 I saw on TV all the time. I read whatever he wrote, and I was blown away b=
y his intelligence. It was a big deal for me, so I had to use my opportunit=
y to ask him a question.</p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">=E2=80=9CHow are you so calm and collected in all of your interviews?=
=E2=80=9D</p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">He gave me advice I=E2=80=99d never forget. =E2=80=9CArnold, the trick =
is, I start out by asking the interviewer questions. I show that I=E2=80=99=
m curious about them and want to know about their life. It throws them off =
wanting to interrogate me and it also puts my mind at ease since now it isn=
=E2=80=99t an interview where I=E2=80=99m waiting nervously for the first q=
uestion; it=E2=80=99s just a regular conversation.=E2=80=9D</p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5"><strong>Last week I talked about listening to people because sometimes =
they need to be heard. This week, I want you to try to go a step further: b=
e curious about people. You never know what you=E2=80=99ll learn. </strong>=
</p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">As a bonus, when you go on the offensive and start asking other people =
questions, you=E2=80=99ll find it eases any anxiety you might have about co=
nversation or even a job interview. It=E2=80=99s a skill that will help you=
 in all aspects of your life. I=E2=80=99ve been lucky to meet almost all of=
 my heroes =E2=80=94 from Nelson Mandela to Mikhail Gorbachev =E2=80=94 and=
 one thing they have in common is never-ending curiosity. They=E2=80=99re a=
lways hungry for more information. </p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">A few years after my conversation with Kissinger, I had a big interview=
: I was sitting down with Barbara Walters for the first time. While we were=
 getting settled, I said, =E2=80=9CWho is one of your favorite interviews?=
=E2=80=9D</p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">Barbara lit up, and she told me that Henry Kissinger was a fantastic in=
terview. She went on and on about how he always wanted to know everything a=
bout her, and we both relaxed more as we laughed about it. I couldn=E2=80=
=99t help but start the interview with a smile; the only reason we were tal=
king about Kissinger was that I=E2=80=99d started out by using what I=E2=80=
=99d learned from him. I=E2=80=99d become the questioner. </p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">Spend this week being as curious as you can, and tell me how it works o=
ut for you. Stay hungry.</p>
<h2 style=3D"font-weight:bold;font-style:normal;font-size:1em;margin:0;font=
-size:1.5em;margin:1em 0;font-family:Arial,-apple-system,BlinkMacSystemFont=
,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif=
;color:#000000;line-height:1">The takeout diet</h2>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">We don=E2=80=99t need to tell you that 2020 changed a lot of things. Bu=
t a subtle shift in how we eat is impacting our health. </p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">People are ordering more takeout and drive-through meals than ever. Del=
ivery is up more than 5 percent, and drive-through is up 13 percent, accord=
ing to the National Restaurant Association. And the data suggests these eat=
ing habits have a cost.</p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5"><strong>Eating one meal away from home per week translates to adding ro=
ughly two extra pounds each year, according to USDA research.</strong></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">This <em>doesn=E2=80=99t</em> mean you have to avoid restaurants. But i=
t does mean a little bit of strategy can make a big difference. <strong>One=
 study found that participants who were given nutrition strategies lost 4 p=
ounds despite </strong><em><strong>not</strong></em><strong> eating takeout=
 less often. </strong></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">The ability to <a href=3D"https://click.convertkit-mail4.com/n4uvpd4z8k=
uvh8nggeni0/reh8hoh095wpq7s2/aHR0cHM6Ly93d3cuYW1hem9uLmNvbS9Zb3UtQ2FudC1TY3=
Jldy1UaGlzLVVwL2RwLzAwNjMyMzA1NzcvcmVmPXRtbV9ocmRfc3dhdGNoXzA_X2VuY29kaW5nP=
VVURjgmcWlkPSZzcj0=3D" target=3D"_blank" rel=3D"noopener noreferrer" style=
=3D"color:#9d1313" url-id=3D"1530965547">take the stress out of eating</a> =
=E2=80=94 and not avoid everything you love =E2=80=94 can be a life-changin=
g decision that makes it easier to stick to your plan. </p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">Here are a few things that can help: </p>
<ul class=3D"unordered_list" style=3D"margin:1em 0;margin-left:1em;padding:=
0;font-size:18px;line-height:1.5em;font-family:Georgia,Times,'Times New Rom=
an',serif;color:#000000;font-size:16px;line-height:1.5;list-style-position:=
outside !important;list-style-position:inside">
<li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em=
"><span>Don=E2=80=99t skip meals when you have takeout. Some people try to =
=E2=80=9Csave room=E2=80=9D for delivery, but that just leaves you hungrier=
 and more likely to eat more than you normally would. </span></li>
<li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em=
"><span>Order all dressings and marinades on the side and only use half. (t=
hey are often where most hidden calories get inflated). </span></li>
<li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em=
"><span>Ask for =C2=BC the oil (it's easy in today's apps, you won=E2=80=99=
t notice a difference in taste, and it can save you hundreds of calories)</=
span></li>
<li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em=
"><span>Eat protein first in the meal</span></li>
<li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em=
"><span>Take your time enjoying your meal. Your body takes approximately 20=
 minutes to process the food you eat. Oftentimes, you keep eating not becau=
se you=E2=80=99re hungry but simply because you eat too fat. </span></li>
</ul>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">Add it all up, and you don=E2=80=99t have to lose your mind or feel gui=
lty after every takeout order. </p>
<h2 style=3D"font-weight:bold;font-style:normal;font-size:1em;margin:0;font=
-size:1.5em;margin:1em 0;font-family:Arial,-apple-system,BlinkMacSystemFont=
,'Segoe UI',Roboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif=
;color:#000000;line-height:1">Workout of the Week</h2>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5"><strong>Your body does NOT need weights to change; it requires resistan=
ce.</strong> When machines, dumbbells, and barbells are not available (or u=
nwanted), your body weight can be used to create an amazingly effective wor=
kout that builds muscle. </p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">As we previously shared, <a href=3D"https://click.convertkit-mail4.com/=
n4uvpd4z8kuvh8nggeni0/8ghqhohle5q8gxik/aHR0cHM6Ly9wdWJtZWQubmNiaS5ubG0ubmlo=
Lmdvdi8yNTg1MzkxNC8=3D" target=3D"_blank" rel=3D"noopener noreferrer" style=
=3D"color:#9d1313" url-id=3D"1530965549"><u>research suggests</u></a> that =
intensity =E2=80=94 not the amount of weight you use =E2=80=94 drives muscl=
e growth. In other words, you can use heavier or lighter weights as long as=
 you push yourself near the point of failure. </p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">To find the sweet spot with bodyweight exercises, try supersets, giant =
sets, and circuits to add more volume and use =E2=80=9Cself-limiting=E2=80=
=9D exercises. Self-limiting movements =E2=80=94 like push-ups and inverted=
 rows =E2=80=94 reduce your injury risk because when you can no longer comp=
lete any reps, you simply stop moving (without the fear of a barbell crushi=
ng you). </p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">Here=E2=80=99s an example of a bodyweight, muscle-building workout that=
 will prioritize intensity, focus on self-limiting exercises, and move at a=
 pace where you will exhaust your muscle and force them to grow. </p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5"><strong>How to do it:</strong> Perform this workout as a giant set, mea=
ning you=E2=80=99ll do one exercise after another, resting as little as pos=
sible between exercises. After you complete all the movements, rest for 3 m=
inutes, and then repeat another 2 to 4 times. </p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">1A. Inverted row: AMAP (=E2=80=9Cas many reps as possible,=E2=80=9D unt=
il you can=E2=80=99t do them correctly)</p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">1B. Inverted row hold: 10 seconds (on your last rep of inverted rows, p=
ull your chest to the bar, and squeeze your shoulder blades together, holdi=
ng as long as possible)</p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">1C. Pushups: AMAP</p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">1D. Plank: 10 seconds (on your last rep of pushups, hold your body in t=
he plank position, pushing down through your palms, creating tension in you=
r arms, chest, and abs)</p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">1E. Alternating reverse lunges: 10-20 reps</p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">1F. Bodyweight squats: AMAP</p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">1G. Squat hold: 10 seconds (on your last rep of squats, lower your body=
 and hold the bottom of the squat for 10 seconds)</p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">1H. <a href=3D"https://click.convertkit-mail4.com/n4uvpd4z8kuvh8nggeni0=
/l2hehmh35k6poot6/aHR0cHM6Ly93d3cueW91dHViZS5jb20vd2F0Y2g_dj0wQVdkLVVQTGFDZ=
w=3D=3D" target=3D"_blank" rel=3D"noopener noreferrer" style=3D"color:#9d13=
13" url-id=3D"1530965551"><u>Glute-hamstring walkouts:</u></a> 60 seconds <=
/p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">Give it a try, and let us know how it goes!</p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1=
.5">=E2=80=94</p>
<div><table style=3D"border-collapse:separate;mso-table-lspace:0pt;mso-tabl=
e-rspace:0pt;width: 100%; margin-bottom: 10px;" width=3D"100%" cellpadding=
=3D"0" cellspacing=3D"0" border=3D"0"><tr><td align=3D"center" style=3D"ver=
tical-align:top;word-break: break-word; vertical-align: top; padding: 5px 0=
;"><table style=3D"border-collapse:separate;mso-table-lspace:0pt;mso-table-=
rspace:0pt;width: 100%; max-width: 550px; padding: 5px 0;" width=3D"550" ce=
llpadding=3D"0" cellspacing=3D"0" border=3D"0">
<tr><td align=3D"center" style=3D"vertical-align:top"><img src=3D"https://d=
ash.sparkloop.app/rails/active_storage/representations/eyJfcmFpbHMiOnsibWVz=
c2FnZSI6IkJBaHBBbmxBIiwiZXhwIjpudWxsLCJwdXIiOiJibG9iX2lkIn19--c83b25dd44004=
db61ad15f15b963cac91ff648d8/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaDdCam9MY21WemF=
YcGxTU0lPTmpBd1BuZzJNREErQmpvR1JWUT0iLCJleHAiOm51bGwsInB1ciI6InZhcmlhdGlvbi=
J9fQ=3D=3D--34db79a64dacf53e5c67131c1356ae91aef13871/image0.jpg" style=3D"b=
order:0 none;display:block;height:auto;line-height:100%;outline:none;-webki=
t-text-decoration:none;text-decoration:none;max-width:100%;text-decoration:=
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></tr>
<tr><td align=3D"center" style=3D"vertical-align:top;padding: 25px 10px 10p=
x;"><p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:G=
eorgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-heig=
ht:1.5;padding: 0; margin: 0; font-size: 22px; color: #000000; line-height:=
 1.6; font-weight: bold;">Lift your friends up, get a personalized, signed =
copy of my Encyclopedia of Bodybuilding</p></td></tr>
<tr><td align=3D"center" style=3D"vertical-align:top;padding: 0px 10px 15px=
;"><p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Ge=
orgia,Times,'Times New Roman',serif;color:#000000;font-size:16px;line-heigh=
t:1.5;padding: 0; margin:0; line-height: 1.2; font-size: 16px; color: #0000=
00">Help me with my fitness crusade and recruit new members. Share your ref=
erral link and if 2 people sign up for The Pump Daily, you=E2=80=99ll be en=
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ends to enter.</p></td></tr>
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es,'Times New Roman',serif;color:#000000;font-size:16px;line-height:1.5;pad=
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