WARRIOR MENTALITY

Be addicted to real dopamine

The reverse plank might be the single most underrated exercise for fixing slouched posture (thoracic kyphosis). Why? Because it addresses the real underlying issues at both your shoulders and hips. Here’s why it works, and how to do it 🧵

The 4 qualities of a great career:

Marcus Aurelius' rules for a better life.

One hour of exercise is the best therapist I’ve met.

Double digit increases in performance simply by studying material without your phone in the room (?!) Yes, say the data. @lauriesantos of @Yale on the Huberman Lab podcast out now. (Link to all formats in thread below).

"Even as bad actors cannot sing alone, but only in chorus: so some cannot walk alone." — Epictetus

@RobertFreundLaw The 4 way neck machine or these youtu.be/wjiZaCJ6tCA?fe…

1-3 warmups with LOW reps and 2-4 work sets per movement, to failure or close. Rarely forced reps. Always eccentric emphasized. Phone only for music or podcasts when training helps big time to keep the in gym duration <90min total.

Final note: if I’m feeling sick at all I don’t train or run. Swims sometimes replace runs. Weighted hike may replace long run day. Skip rope or Sled or Assault bike for HIIT. Try it and let me know what you think. It’s fairly civil… I like most don’t get paid to train. So time spent must be good investment.

Not sophisticated but has worked for ~35 years (50 next month): Day 1: Run 1hr 2: Legs 3 Off 4 Presses, dips, chins, rows neck 5 Run 30min 6 HIIT 15 min 7 Arms, calves, neck 3-8 reps 6-10 sets per body part 75% muti-joint mvmts 1 week off every ~16 weeks. 6’1” 215lbs 10%bf

They left when it rained. Don’t let them back when sun shines.

Happiness is highly linked to how focused you are on what you're doing. A wandering mind is an unhappy mind.

Acquiring knowledge is easy, the hard part is knowing what to apply and when. That’s why all true learning is “on the job.” Life is lived in the arena.

“It is not happiness that makes us grateful. It’s gratefulness that makes us happy.” — Brother David Steindl-Rast via the 5-Bullet Friday newsletter (tim.blog/fbf) from @tferriss

“Work in isolation, collaborate in person.” - @maximecperoumal