Starting Strength, 一個極受好評的健身訓練計畫

Starting Strength 是由前舉重選手Mark Rippetoe所提出，他除了擁有健全的專業知識以外，在自己開的健身房裡花了幾十年的時間和一堆試驗以後，寫下這寶貴的健身計畫。

細節如下：
Week1:
Monday- workout A
Wednesday- workout B
Friday- workout A

Week2:
Monday- workout B
Wednesday- workout A
Friday- workout B

workout A:
3x5 Squat 蹲舉
3x5 Bench Press 臥推
1x5 Deadlifts 硬舉
2x8 Dips (optional) 撐體

workout B:
3x5 Squat 蹲舉
3x5 Standing military press 上舉
3x5 Bent Rows (or power cleans)
2x8 Chin-ups (optional) 單槓

有沒有注意到，完全沒有機器的訓練，純粹使用槓鈴。因為這些集成/複合訓練會同時操爆你所有主要的肌群，而不是浪費你很多時間在那邊做單一肌肉的重訓。集成式的訓練會更有效地刺激你的肌肉生長，比起花一整天在那裡做二頭彎舉還要有效。

Mark也在書裡強調了許多做這些動作的正確姿勢和細節。

Squat = legs
Deadlift = back
Cleans = legs and back
Chin-ups = biceps and lats
Bench = chest and triceps
Military Press = deltoids and triceps

不信嗎？下面這傢伙就是專做Starting Strength

A girls is a girl is a girl, 一個女孩不過就是一個女孩而已

I met this pretty girl on the street, and got her facebook.

On facebook, our conversation is witty, fun vibe and she seems enjoying talking to me.

And I asked her out to know more about her, but she rejected me.

Now what do I do?

First, is it worthy to be persistent? The answer is NO.

1. She's not smart.

2. She's not really pretty.

3. She lacks self-discipline and go to a shitty college which I've never heard before we met.

4. She's unreceptive to me and that's a good reason.

5. She can barely speak English and doesn't read books whitch is lifeless.

She's out, sorry.

So, your wondering am I frustrated or heart broken by her rejection?

Definitely not.

1. She's lifeless loser.

2. She even doesn't know me.

3. I'm busy so it's unworthy to persist on her.

A girls is a girl is a girl. It's just another regular ass girl.

Freedom!