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In This Issue

1. **Important News Regarding This Newsletter**
2. Abs For Warming Up
3. Jon's Ramblings

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1. **Important News Regarding This Newsletter**

A bit of unfortunate news here. I have been using ListBot to manage this newsletter. Unfortunately, the free ListBot service is being discontinued as of August 6th. I am looking at alternative services to keep this newsletter going (and it will keep going). So sometime between now and August 6th I will send a message to all subscribers letting you know the situation. I am going to do my very best to keep from having to make everyone re-subscribe. Now on to the show...

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2. Abs For Warming Up

Many of you reading this will wonder which rock I have been living under for the past few years. Hopefully, my "new" discovery can help the rest of you. This recent discovery is the routine of working your abdominal muscles as your warm-up to weight training. Brilliant, aren't I? Actually, I was reading Dave Draper's book titled "Brother Iron, Sister Steel" and his routines always involved 5 minutes of ab work to get warmed up. Now, stubborn me previously thought nothing could be a better warm-up than riding a stationary bike or walking a treadmill for a few minutes. However, in another show of my insane brilliance, I figured that maybe Mr. Draper would have just a little more experience than myself. (I told you, my brain power just can't be stopped.) So I tried it out.

I used my normal ab routine first thing. This consists of picking three abdominal exercises and using them to superset. So, let's use crunches, cable crunches and leg raises. I do one set of crunches, then move immediately to cable crunches, then move immediately to leg raises. Once finished, stretch and rest for a minute and start over. Doing this super set 2-3 times is sufficient for me.

I was surprised. The ab work raised my entire body temperature much more than riding the stationary bike like normal. Just like Dave said, go figure. So I'm sold. I am going to keep on using my ab routine for warming up. Now the bike can just collect dust. Also, it makes my workouts a little shorter. Before, I felt like my workout was done, then I had to do abs. Now they are already done, no worries, just go home and play.

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3. Jon's Ramblings

In case you haven't figured it out yet, I'm feeling just a little sarcastic this month. You know, just thought I'd try something different. But I have a few thoughts and rants that just need shared. Aren't you the lucky ones? These are the things I just sit and think about as I mow the yard (oops, pay attention, you're mowing the neighbor's flowers). Saturday afternoons to be exact. Strange things go through my mind. I don't even know where they come from.

I have recently started working some weekends at my local gym. It's a good deal, my home away from home. There are all sorts of people coming through. I really enjoy the ones that come rushing into the gym within the last 20 minutes we are open. Every week, same time, same people. Then, of course, when it's time to close they always just have a couple more sets. Couldn't I just give them a minute? Hey, as far as they're concerned, I don't have anything better to do. Right? Nope. Later, see you at your next furious workout. I'm sure you'll be just as intense.

Well anyway, it's kinda' fun watching people waste their time. While I'm not sitting around wondering what the next South Park episode is going to be about, I get a lot of reading done there. I never was much of a big reader, until now. I have now finished both "Brother Iron, Sister Steel" by Dave Draper (as referenced above) and "Arnold: The Education Of A Bodybuilder." Both are excellent books that can be found on my Bodybuilding Books page. Buy them now, THAT'S AN ORDER, PRIVATE! I loved learning about Dave (by the way, hello to Dave and Laree!). And everybody loves Arnold (or is that Raymond?). Anyway, both books teach a lot about the days past of bodybuilding and how it was nurtured to what we have today. There is also plenty of training advice and routines. You know what else, you should visit Dave's website, too.  It must be cool, I go there.

I've been starting to train a friend's son. He wants to get ready for football season. What a breath of fresh air. Wish I had someone to help me at that stage. It's amazing. You suddenly realize how much knowledge you have when you have to explain each and every detail of every exercise. But the hardest part is keeping him focused. Once he learns that, look out. I told him that when he started lifting my weights I was going to hurt him so he couldn't surpass me. It seems some people think that's wrong?

There, it's all out now. Carry on.

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Keep on keeping on. Keep your intensity and focus up. Remember why you started lifting weights in the beginning, seriously. Don't let the fire burn out, keep it burning in your muscles. Next month, we'll be back to a normal newsletter. Last month I promised and article by Frank Pinto soon. He said he's working on it. Should be good. Lift the iron.

Jon Miller

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DISCLAIMER:
The suggestions and opinions in this newsletter are based on my personal experiences. Obviously, not all diets, supplements or training routines work the same for everyone. The objective of this newsletter is to provide you with the knowledge that will help you find what works best for you. You should always check with your personal physician before starting any exercise programs. All of the companies, products and websites I suggested are also from my own findings only.