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DISCLAIMER
The exercises and advice given in this book and the training materials provided with
it
may
be
too strenuous
or
dangerous
for
some
people.
The
reader
is
urged
to
consult
his
or
her personal
physician
before
engaging
in
them.
The
author
nf
this book
and
the
publisher of
this
book are
not
responsible in
any
manner
whatsoever
for any injury which may occur through reading
and
foIlowing
the
exercises
and
advice
contained
herein.
DINOSAUR BODY
WEIGHT
TRAINING
Copyright
2006
by
Brooks
D.
Kubik. All rights
reserved.
No
portion of
this book
may be
reproduced, copied or transmitted
in
any
form or by any means, electronic or mechanical,
including
photocopying, recording,
or
by
any
information
storage
and
retrieval
system,
without
the
express
written
permission
of
the
author
and
publisher.
lellx
me
immc=clialcly
lhat
you
are one
oC
the rare individuals
for whom
it
was
writtell.
You
are obviously
;I
kten
student
c.~f
physical
training,
and
a
hard-noscd.
serious
and
dete~~n~it~ed
pllyhical trainer.
In
117~
words
(A'
George
F.
Jowetl, Lhe great
pioneer of
strcngth training
and
physical culture,
"yclu'ue
got
the righi sti~lT."
triiince with many years
of
experience. You may
havc
uppcr arms
thc
sizc
of
kmlhpickh.
or
you
may
hxvc
arms that rival
those
of
an adulr rnale gorilla. You
may
tind
il
dif'f'icult to
do a
single
pushup,
or you nxiy
knock of(
200,
500
or
cvcn
a
thousand
of thcln
in
every
workout.
It
docsn't mattcr: You havc
31
least three lhings iu coril~rlonwith cvcryonc
who
pu~.cliusedthih
coursc.
liir,st,
you
have thc
couragc
t~7
try soincthing
tlcw
and
difkrenl.
ir
ion\
and
dogmas
thi~l
permeate
the slrength training, n~irsclchuildir~g
and
physicill culture
world.
misunnccptiot~s,Fallacies,
super-SI
Third. you
have a
burning desire
Lor
physical improvcmcnt.
I11
this coursc,
we'rr
going to build
on
those attributes. Wc'
rc
going
to
mix
them
with
somc
powcrt'l~linstruction.
a
m;lssive
dose
ur molivalion,
and
ir~spiratintlhy
thc
ton.
Ac
Iollg
;is
yr)u
supply wnlc good old-fashioned hard work
(and
1
know you
will).
your
succtc\
i\
guiiruntccd.
And
re~neinhcr.thc
coussc
you
hold
it1
your
hands
is
far
more than
a
mere rnuisle-buildit~g
course.
It
is
a ctvmprrhcnsivc
cnursc
in total sclf-improvemenl. I1 lranscet~ds
~ht.
physical.
I
llave
worked
long
and
h;wd
tn
rn;tkc
it
;is
uscful. ctlcctivc
and
pl-oductjve
as
possible.
I
hoe
i'illed
it
with
a
lilktirnc
of
knowlcdgu
g;~inc-d
from
;~lmnst
40
>-r;ll-sof intensive
physical
training.
1
know
that it
is
going
lo
be cd'
ir~~ti~ensc
In
niearl
to
you. both in the physical culture itrena
and
in
all
o~hrr
aspects c~fvour
lifu.
Again. thank you for purchasjng
[hi>
cc~ursc.
I
truly
hclicve
that this will
prove
lo
he
one of
the
bcu
investment\
yo11
have
ever
made in
your
entire life.
1
know that
you
arc
destined for rare
succcsc
2nd
grcat
victories.
Congrarulations,
and
best
wishes!
Yours
in strength,
Tlx~nh
j,rJil
Il~rpurchasing this course.
The
fact that
you
purchased this cou~.xe
You rtlay he taking your
very
ril-sl slcps on he road to [night and tnuscle.
or
you tnay
be an
i~rlvi~nccd
Sect~rid,
you
have
the intelligence to ignore
the
t~~yths.
and
cniurtilcws \:;~luc
to
you.
It
makes
me
smile
to
sit here and
picturc
ex;lcl
ly
how
much
this
course
is
~oing
TA131,E
OF
CONTENTS
LESSON
ONE:
PICTURE
A
POWERFI!I
..
PHYSICALLY
PERFECT
PFiYS
IUUE
........
1
LESSON TWO: THE
FORCiOTTEN
SECKEI'
OF
SIJCX:ESSFUI.
PHYSIC'AL
TR:ZININC;
......................................................
1
I
LESSON THKEE:
'l'WEI,VF.
KEYS TO SUCCESSFljL
STRENGTH
TRAINING AND h1IISCI.E BUILDING
.........................................
2
1
LESSON
FOUR: SEVEN
SECRETS
OF
DINCISAIJR
MIND
POWER
THAT WILL
TRIPLE
YOLJK
RATE OF
PRCIGRESS
...............................
32
LESSON
FIVE:
I
IOW
TO
POWERIZE
YOUR
ENTIRE BODY
WITII
DINOSALTR
Pl-[SHUPS
.......................................................
45
LESSON
SIX:
LIFT
YOURSELF
TO
NEW LEVELS
OF
STRENGTH
AND
MIJSCU1,AR DEVLLOPLI
ENT WITH
DINOSAUR
PULL-UPS!
................
63
LESSON SEVEN: FORGE FEROCIOUS, UNRELENTING NERVE
FORCE
ANDTITANIC
TOTAL
BODY
I'OWER
BY TRAINING
THL
M1JSC1,ES OFTHE NECK AND SPIN:ILC'I_)LCIMN
.........................
:.
...
75
LESSON
EIGHT:
HOW TO
TRANSFORlCl
YOUR LEGS IN'TO TWIN
PII.,LARS
OF
POWER
........................................................
86
LESSON
NINE: HOW
TO BUILD
CINLIMITED
STRENGTH,
HEAZ,TH
AND
FI'I'NESS
WITH
DINOSAUR
CORE
TRAINING
.............................
96
LESSON
TEN:
HOW
TO
DEVEI-OP
FEARSOME
FOREARMS,
......................
1
19
LESSON
EI~EVEN:
HOW
TO
BurranPULVERIZING
BODY
POWER
WITH
ROPE
AND KINGTRAINING
..........................................
126
LESSON TWELVE:
FlWY
TIGER
TOCIGH
WORKOIlTS
THAT
WILL
BUILD
SUPER
STRENGTH.
FEKOC'IOUS
MIND-NIJMBING
F'OW
ER,
A
CLASSIC
PHYSIQUE
AND
UNLlhl
ITED HEALTH
AND
FITNESS
QLllCKLY
AND EFFICIENTLY
...............................................
140
FINALMESSAGE
..........................................................
203
FEROCIOUS FINGERS
AND
C;ORII,I,A GRIPPING
POWER
LESSON
ONE: PICTURE
A
POWERFIJL,
PI I
YSICA1,I
,I'
PEKIXCT
PH YSIQCIE
A11
success
hegins with
a drcatn. A
drcarn
bcgins ~vhcn
kr)i~
pic~i~re,
cle;~rly
at~d
clis~inc~ly.
someihing you want to ;~chicve
with
2111
your 1ic;ut
:lnd
5o~1l.
Whcn
you can picturc
your
dl-ca~n,
and
when
you
BEI.IEVE 1h;11
it will
become
re;lli~y,
yo11
can
achicvc anything.
ttuc
story
illustrates
exactly whal 1
mean.
T1iE
ROY
WHO
COULDN"1'
SKEAI'HL
Forty
yeurx
ago,
;1
young
h(~y
woke
in
the
middlc
of
thc
night,
gasping
for
air.
his hcart
and lungs
heating
iI'c~ri{>usly
uh
his
body
xcreiirned
L)t.
life-giving oxygcn.
Hc*
xul'l'ercd
li
o111
Ihc
most scvcrc,
body wrenching
asthma
that
you
could
ever
imagine.
It
racked
hini J;iily with
pain
slid
tt~~.tr~c~lt.
I[
tot-turecl
him
on
a
beif
or
pain
ebesy
night.
His
P;I~CIIIS
11,oh him
to
onc
doctor :~ftcri~nothcr.
Thc
dirt
didn't
work.
An01
tlel-
suggested
i1
new mediuinc.
The
medicjnt: didn'~work.
A
ttlird,
a
Iburth, and
a
fiKth suggested different mediuincs
Nonc
of the mcdicincs wnrkcd.
The
final
doctor simply said thcrc was nothing to
do.
"Your
5011
h;lh
st.\el-t.
;~sthma."
he s;11d
LO
Ihe
parents.
"There's nothing
wc can do
to
hclp him.
1
lc
ncedb
to
he
wry
caution>.
'l'hi
\lightext
cxcrtion could triggcr
a severe
attack. It mighl
even kill
him.
He
xhould
hc
{cn
cilrcful not
to
walk too
fir.
not
to
run
under.
any
circumstances,
and
not to
plriy
;111>
snug11
01-
Itl\t-pa~cil
gcirllc\.
Nobaseball,
fontball or
anything like
that.
See if you
can intel-esl him in
r~111er
hohbics.
Quiet
~~ctivitics
nt'
Il;lrn~."
The
boy
was nine
years
old
when
he
heard
thc
mcdical
man pronnuncc
this
grim pl*ognc.)sis.
Itlwu~.dly,
he
rebelled. He
made a
solemn, sccrct prornisc that hc woutd conquer
his
asthma and
his invalidism.
Thc
followir~g
-
indoor pastime\,
such
aa
stamp collecling. 111 tact,
+1;1rnp
c,cdlet:t~ng
would
bc pcrfccr
tor him.
Boyh
like that
sori
or
Ihing,
and it
certainly
wouldn't
pvsc
;Iny
~~ck
011e
(hilt
detailed the lire of
Theodorc
Rooscvclt,
the
filmed
leadet.ot'the ~vorlcl-renotiueci
Rough
Kiders.
who chargcd
right
up
thc
ridgc of
S;ln
lu,~rl
Hill in the filue clt'snrm_~
;i~~cl
one
~lii>
I'CMI~ICI
I'ire, ;itlct
I'rom
(here. ]*ode
\traighr
into
thc
Whitc
I
Tousc
to
hccorrlc
onc
of
thc
111r>~t
respected. i~~lrnirril
:lncl
heloved
political leaders of all timc.
Rlc littlc lad lcarr~cdsotnclhing rrmilrkable in the biography.
As
a
young boy,
Rooscvclt had
xui'i'cr-ed
L1.0111
thc
samc
sort
of
ct-ippling, disilhling asthma attiicks Ihai
made
his
lil,
rl
livir~g
ticll.
Rut Roosc\?clt ovcrcumc his
childhood
illness.
By
exercise.
l3;u-5.
st;~ll
bars.
pulley weights, dumbbells, ring weights,
Indian
clubs,
a
vaulting
hr:)~.xc,
cxcl-cisc
mlrt.;.
rncdicinc h;llls,
and
a
rowing ~t~achine.
Young
Tcddy
bcgan
to train.
I1
was hard
going
ai Sirsl, bt~i
he
stuck
with
il.
And
wrm,
tlw
cxctuisc
paid
off in
a huge
way. He firs1 regained his health,
and
I'rcjrl)
~llere,
c.ontinucd
Ijic,
prost-css,
building
hirncclf into
a
stalwart,
rugged
young man
with
endle\s
energy,
~~ct~~cuclc~ux
strcngth
and
enduring vigor.
Ttlc young rnan rciid thc
story of
Rooscvclt's
battle
to break
lrcc of thc
c.tuCl
c.hait13 oi' illnew
and infirmity, and
a\
he did
so,
a plan
began to
crystallize
in
his
mind.
Tht. doclor
h;id
said never to exercise, never to
exert
hirncelf.
neipet.
to
tire
himset
C.
Hi5
pare
tl~s
had
issued
\tr-ict iniunc.liuns ugilinst vigorous activiiy.
approach.
It
didn't hurt
him. It
didn't kill
him. It
didn't cvcn
mithe
him sic+.
It
m;~drhim
M
ell.
It
eveniually made him
one of
ttie most
vigorous
poliricd
loadcrc
in thc
hictol-y
r3f
thc
a.t~rld.
The
young
boy
dccided
to hcgiil
a
rlaily
prngraln of physical exercise.
'She
problem
was,
he
had
11o ccluiplncnt.
Hc
couldn't
do any
thirlg at
hume,
because his parents would Si'ind
out
and
stop
him.
1k
rlccided
to
hr'gir~ running
pr'ogratt~.
Aftei
all,
he reiiwned,
if
he
was
going
to
lick hi&
;~.;thrna,
he \i~oulcibcgin
\vith
thc
typc
of
cxcrcise that
was
hardcst
and
most
difficult
for
a11
nslhmniic.
Besicle\.
t.utlnit~g
was
sorr~cthing
hc could do with no cquipmcnt, and it
was
something
hi< piirenth would tlzt*ersee. They
woulcln'
t stop
hirn
hccausc thcy wouldn't
know what
he
was
doing.
lefl
rclr
school while
it
was
still
dark. He
needcd
to
hc
sure
that
no
one saw
him. He
srepped
a111
oP the
house, walked
down
the drive
and around thc
high hedgc
on
thc
sidc
of
his
parcnts'
yard.
He
was out
of sight.
Ilc
startcd
to
run.
I
Ic
cnjnycd
reading
h~ogtapt~ics.
His Llther set
up
:I
complete gynlnasicrm
in
thc
family hornc. Puncl~ing
hngr;.
chi~in~n~
But
lkddq
Koosevell had
lahen
a ~lilkl-ent
The
ticxt rnorning,
he
got
up z;lriy
L~II~
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