“Practical Pessimism: Stoicism as Productivity System,” Google Ignite (www.fourhourbody.com/stoicism) This is a five-minute presentation I gave in 2009 on my personal Harajuku Moment. This video will show you how to inoculate your fears while leveraging them to accomplish what you want.
1. Make it conscious. 2. Make it a game. 3. Make it competitive. 4. Make it small and temporary.
The exercises should be performed for one set each and no more. The objective is to fail, to reach the point where you can no longer move the weight, at seven or more repetitions at a 5/5 cadence (five seconds up and five seconds down). The leg press is to be performed for 10 or more repetitions at the same cadence. The only exceptions to the cadence rule are the abdominal exercises and kettlebell swing, which are described in earlier chapters.
WORKOUT A: THE MACHINE OPTION 1. Close-grip supinated17 (palms facing you) pull-down × 7 reps (5/5 count) 2. Machine shoulder press × 7 reps (5/5 count) (Optional: Abdominal exercises from “Six-Minute Abs”)