by Rupe | Oct 4, 2011 | Fitness
You love lifting. You love the plain challenge and the simple rewards—beating your previous best and feeling a great pump afterward. And maybe you hate cardio. Devoting gym time to cardiovascular exercise feels as if you’re burning away hard-earned muscle. But you’re not—you’re revealing it.
If gaining mass is all you focus on, soon no one will be able to distinguish your traps from your deltoids. For a lean and chiseled physique, you need cardio work (relax—no distance running involved). Just follow our 5 easy steps to reveal more muscle. You don’t need much cardio (15 to 20 minutes twice a week max), and most of what you do need should be at a high intensity, as befits a man with a lifter’s mindset. But after a few weeks, you’ll start to notice less fat and greater muscle definition. Consider it the fast track to the body you’ve always wanted—without feeling like a rat on a wheel.
Click source link to read more:
Source: Men’s Health
My Comments:
Really good read…recommend to show your 6-pack.
by Rupe | Oct 3, 2011 | Fitness
Narrative: ( Total Time – 124mins)
First full workout at home. Â Feels a bit weird working out at home fully for the first time. Â All around it was a good workout, although I had to re-arrange abit. Â This morning’s run was a coolest yet; temperature was in the log 50s. Â I will have to get some winter runners.
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:
- Left and Right Crunches – 3 sets of 25 reps – 150
- Reverse Crunch – 3 sets of 25 reps – 75
- Regular Crunches – 3 sets of 25 reps – 75
- Bench Crunches – 3 sets of 25 reps – 75
- Standing Cross Leg (L and R) Crunches – 1 set of 10 – 20
| Tuesday – Legs |
| Quads/Hams/Glutes |
| Exercise |
Sets |
Reps |
Weights |
| DB Squats |
4 |
20, 15, 12, 10 |
30,35,40,50 lbs |
| DB Lunges |
3 |
15, 12, 10 |
30,30,30 lbs |
| DB Straight Leg Deadlift |
3 |
15, 12, 10 |
90,140,180 lbs |
| Calves |
| Exercise |
Sets |
Reps |
Weights |
| Seated Calf Raise |
1 |
25 |
50 lbs |
| Standing Calf Raise |
2 |
15,15 |
50,50 lbs |
Cardio: 63 mins
Distance: 6.0
Calories: 1211
Crunches: 395
Tracker
Total Distance: 279.99 miles (Goal 400/120.01 remain)
Total Calories: 70,590 (Goal 80,000/9,410 remain)
Total Crunches: 6,580 (Goal 25,000 / 18,420)
Good livin’…keep movin’!
-R-
by Rupe | Oct 2, 2011 | Health-Wellness-Sex
Middle-aged women encouraged to exercise at moderate intensity were much happier and more likely to continue working out than peers who exercised more intensely, according to a study.
Researchers led by Steriani Elavsky of Penn State University in Pennsylvania recruited 255 women between 40 and 60 years old to do either moderate or vigorous exercise, then followed the volunteers to monitor their reactions.
Overall, women who did moderate exercise were about twice as likely to feel energized and confident they could do more exercise in the future, and more of them also showed decreased feelings of sadness and anxiety than the vigorous-exercise group.
Click source to continue reading….
Source: Reuters
My Comments:
Pretty good incentive for women, and men for that matter, to keep a healthy exercise regiment as an integral part of their lives.
by Rupe | Oct 1, 2011 | Fitness
Narrative:
Skipped yesterday’s workout so I supplemented today with a medium run walk, even though Saturday is my typical day off.
Cardio: 63 mins
Distance: 5.0
Calories: 853
Crunches: 0
Tracker
Total Distance: 273.99 miles (Goal 400/126.01 remain)
Total Calories: 69,379 (Goal 80,000/10,621 remain)
Total Crunches: 6185 (Goal 25,000 / 18,815)
Good livin’…keep movin’!
-R-
by Rupe | Oct 1, 2011 | Health-Wellness-Sex
The best explanation of stress we’ve ever heard comes from Stanford neurobiologist Robert Sapolsky, Ph.D., the author of Why Zebras Don’t Get Ulcers. “If you are a normal mammal,” he says, “stress is the 3 minutes of screaming terror on the savanna after which either it’s over with or you’re over with.”
If you’re a human mammal, however, stress comes from something more insidious than a toothy predator: anxiety triggered by the passive-aggressive boss, the 30-year mortgage, and the job of caring for children as well as the ill parent who believes General MacArthur wants him to lead a division into Pyongyang Province.
No wildebeest would understand these fears, but the perceived threats spark the same physiological survival responses that crocodile attacks do. Here’s where modern stress bites your body and how to fight back.
Click source link below to read more…
Source: Mens’s Health
My Comments:
Quick slide show read…very good.
by Rupe | Oct 1, 2011 | Not So Recent Reads
Title: Uncle Tom’s Cabin by Harriet Beecher Stowe
Publisher’s Summary
Published in 1852, Uncle Tom’s Cabin brought the abolitionists’ message to the public conscience – no woman before or since has so moved America to take action against an injustice. Indeed, Abraham Lincoln greeted Stowe in 1863 as “the little lady who made this big war.”
Eliza Harris, a slave whose child is to be sold, escapes her beloved home on the Shelby plantation in Kentucky and heads North, eluding the hired slave catchers. Aided by the underground railroad, Quakers, and others opposed to the Fugitive Slave Act, Eliza, her son, and her husband George run toward Canada.
As the Harrises flee to freedom, another slave, Uncle Tom, is sent “down the river” for sale. Too loyal to abuse his master’s trust, too Christian to rebel, Tom wrenches himself from his family. Befriending a white child, Evangeline St. Clare, Tom is purchased by her father and taken to their home in New Orleans. Although Evangeline’s father finally resolves to free his slaves, his sudden death places him in the ranks of those who mean well by their slaves but never take action. Tom is sent farther downriver to Simon Legree’s plantation, and the whips of Legree’s overseers.
My Comments:
I purchased this book back in March of this year (2011) and started it a couple of times but put it down. It had a slow start, even boring at times. But I decided to revisit it over the summer, and I was blown away not only by the content but also by how vivid the writing is. Considering the period in which the book was published—the 1850s—I have a great deal of respect for Mrs. Stowe and am deeply moved to go back and read her biography in full.
I first came across this book when I was around 11 years old, back in Jamaica, right when I entered Jamaica College. However, I paid little attention to it at the time. It was an old copy from the years when my grandfather was a boy; to put things into perspective, my grandfather died in 1986 in his mid-70s.
I read about the slurs and stereotypes found in the book and understand why some might find fault with it, but after reading it, I believe this was a seminal piece of work that contributed to the end of slavery as we know it in the U.S. I would highly recommend that everyone, regardless of color, read this book.
Grab it Now at Amazon
by Rupe | Sep 29, 2011 | Bahrain
Bahrain’s special security court handed down a death sentence Thursday for a protester who killed a policeman at an anti-government rally and gave lengthy sentences to doctors and nurses who treated injured protesters.
A government statement said the man was given the ultimate penalty for “intentionally” hitting the officer with his car. Another defendant who faced the same charges received life in prison.
Earlier this year, the same special court sentenced two other protesters to death for killing a police officer in a separate incident.
Twenty doctors, medics and nurses were given jail terms ranging from five to 15 years, according to a defense attorney. Activists said the doctors were arrested for treating demonstrators during the spring uprising that saw Shiite activists take over a central square in the capital, Manama.
Click source to continue reading…
Source: NPR
My Comments:
The lower kingdom is not giving up the ghost so readily. Â Click here to see my previous article on Bahrain. Â I better reserve my harsher words, I possibly might find myself on the island yet again someday. Â
by Rupe | Sep 29, 2011 | Money Matters, what the...?
As companies have been moving away from traditional pension plans, they have been shifting employees to new retirement plans, such as 401(k)s, that transfer the cost — and the risk — to workers.
Companies have claimed for years that old-style pensions were unsustainable. Author Ellen Schultz tells Morning Edition host Steve Inskeep that there’s another explanation.
“The main narrative is that [companies] are struggling to pay both their pensions and these unexpectedly high health care costs for the retirees,” Schultz says. “What isn’t known is that companies were well-prepared for this phenomenon. The plans were in fact significantly overfunded. They had more than enough to pay every dime for every person currently employed and already retired.”
Click source to continue…
Source: NPR
My Comments:
Yet another way of fleecing hard working Americans. Â I am not one for conspiracy theories, but when CEO’s are running off with multi-millon dollar compensations and hundreds of millions in retirement, how can one stomach not paying the pittance to someone who has been robbed of his/her life’s energies over decades…it is quite wicked…quite wicked indeed.
I have not bought the book yet, but it is on my list to read. Â Â Â
by Rupe | Sep 29, 2011 | Inspiration
As the world of technology evolves, there are more and more devices to make life easier for us. Think of all the time we save with things like garage door openers, snowblowers, remote controls, dishwashers, elevators, high speed internet, digital everything, laundry and cleaning services, gas powered mowers, online shopping…
It seems like no matter how many time-saving tools we have, people just keep getting busier. We work, sometimes more than one job, go to night school, have families, pets, belong to book clubs, volunteer, and more. If saving stress and finding time for fitness sound like good ideas for you this year, here are some tips that time management experts offer for busy parents…but you don’t have to have children to benefit from this great advice.
Click source to continue..
Source: Sparkpeople
My Comments:
I have very little patience for folks who waste time…. this is a really great read for those of us who are challenged in this vein.
by Rupe | Sep 29, 2011 | Fitness
Narrative: (140min)
Pretty middle of the road cardio this morning. Â Ran the corners pretty hard. Â It was bit humid, but cool and light. Â My weight workout was pretty good. Â I added several burnout set on the triceps exercise – really good burn. Â Since I won’t be going up to Kings Bay any more in coming months I will have to reconstitute the gym at home or figure out something local.
Abdominal Exercises:
- Oblique (L and R) Crunches – 4 sets of 25 reps – 200
- Hanging Leg Raises – 4 sets of 25 reps – 100
- Lying Left Crunches – 4 sets of 25 reps – 100
- Lying Right Crunch – 4 sets of 25 reps – 100
- Decline Crunches – 4 set of 25 reps – 100
| Monday – Arms (Time: /1min rest) |
| Biceps |
| Exercise |
Sets |
Reps |
Weights |
| Barbell Curl (bar only) |
4 |
20, 15, 12, 10 |
45,55,65,70 lbs |
| Dumbbell Curl |
3 |
15, 12, 10 |
25,30,30 lbs |
| Concentration Curl / Preacher |
3 |
15, 12, 10 |
30,30,30 lbs |
| Triceps |
| Exercise |
Sets |
Reps |
Weights |
| Close Grip Dumbbell Press |
4 |
15, 12, 10, 10 |
55,55,55 lbs |
| Weighted Bench Dips (up cts – 0 weights) |
3 |
25, 15,15 |
0,0,0 lbs |
Dumbbell Extension |
3 |
15, 12, 10 |
25,25,25 lbs |
| Tricep Pushdown |
3 |
10, 10, 10 |
100,90,80 lbs |
| High Pulley Overhead Triceps Extension |
3 |
15, 12, 10 |
50,70,50 lbs |
Cardio: 61 mins
Distance: 5.5
Calories: 1561
Crunches: 600
Tracker
Total Distance: 268.99 miles (Goal 400/131.01 remain)
Total Calories: 68,526 (Goal 80,000/11,474 remain)
Total Crunches: 6185 (Goal 25,000 / 18,815)
Good livin’…keep movin’!
-R-
by Rupe | Sep 28, 2011 | Fitness
Narrative:
Pretty slow run-walk today. Laid off the weights today since muscles felt a bit sore…plus, I was very busy.
Cardio: 61 mins
Distance: 4.0
Calories: 443
Crunches: 0
Tracker
Total Distance: 263.49 miles (Goal 400/136.51 remain)
Total Calories: 66,965 (Goal 80,000/13,035 remain)
Total Crunches: 5585 (Goal 25,000 / 19,415)
Good livin’…keep movin’!
-R-
by Rupe | Sep 27, 2011 | Fitness
Narrative (128min)
Pretty good workout on back today. Â Missed my cardio yesterdayso I had a really good cardio this morning. Â I was able to get in a full workout including all my hyperextensions. Â I held back from the abdominals, could have done it but did not want to cramp legs.
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:
Oblique (L and R) Crunches - 1 sets of 50 reps each side – 100Decline Crunch - 1 sets of 50 reps – 50Lying (L and R) - 1 sets of 50 reps – 100
| Thursday – Back |
| Back |
| Exercise |
Sets |
Reps |
Weights |
| Smith Machine Barbell Row |
4 |
15, 12, 10, 10 |
140,180,200, 210 lbs |
| Bent Over Dumbbell Rows |
3 |
15, 12, 10 |
60,65,65 lbs |
| Wide Grip Pulldown |
3 |
15, 12, 10 |
120,130,130 lbs |
| Seated Rowing |
3 |
15, 12, 10 |
120,130,130 lbs |
| Hyper-Extension |
4 |
15, 12, 10, 10 |
|
Cardio: 61 mins  (not added to total below)
Distance: 5.0
Calories: 1070
Crunches: 0
Tracker
Total Distance: 259.49 miles (Goal 400/140.51 remain) *
Total Calories: 66,522 (Goal 80,000/14,548 remain) *
Total Crunches: 5585 (Goal 25,000 / 19,415)
Good livin’…keep movin’!
-R-
by Rupe | Sep 26, 2011 | Fitness
Narrative (60min)
Missed my morning run so no cardio today. Â At any rate, I was able to get a pretty good shoulder workout.
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:
- Oblique (L and R) Crunches – 4 sets of 25 reps each side – 200
- Reverse Crunches – 2 sets of 25 reps – 50
- Decline Crunch – 4 sets of 25 reps – 100
| Friday – Shoulders |
| Shoulders |
| Exercise |
Sets |
Reps |
Weights |
| Dumbbell Press |
4 |
15, 12, 10, 10 |
40,45,45,45 lbs |
| Barbell Press |
3 |
15, 12, 10 |
90,110,120 lbs |
| Side Lateral Raises (Punches) |
3 |
15, 12, 10 |
15,20,15 lbs |
| Dumbbell Rear Delt Fly |
3 |
15, 12, 10 |
15,15,15 lbs |
| Barbell Shrugs |
3 |
15, 12, 10 |
110,150,170 lbs |
| Dumbbell Shrugs |
3 |
15, 12, 10 |
60,65,65 lbs |
Cardio: 60 mins
Distance: 0.0
Calories: 760
Crunches: 350
Tracker
Total Distance: 254.49 miles (Goal 400/145.51 remain) *
Total Calories: 65,452 (Goal 80,000/14,548 remain) *
Total Crunches: 5585 (Goal 25,000 / 19,415)
Good livin’…keep movin’!
-R-
by Rupe | Sep 23, 2011 | Health-Wellness-Sex
Ask a group of ladies what they look for in a man, and buzzwords fly. Confidence. Independence. Humor. Kindness. Looks. It’s as if we women are all seeking the exact same guy. (Hot damn—lucky dude.)
But here’s the rub: We reorder these priorities depending on where we are in our lives.
“What a woman looks for in a partner changes as she ages,” says Helen Fisher, Ph.D., a professor of anthropology at Rutgers University and a relationship expert, whose most recent book is Why Him? Why Her?
So if you want a decent shot at success, you have to recognize what she values at this stage of her life—and know what to expect if you plan to stay with her. A woman who once prioritized, say, grinding to Lil’ Wayne on the dance floor will eventually start to prefer intimate conversation accompanied by a glass of Barolo and a plate of homemade Bolognese.
Click Source link below to continue reading…
Source: Men’s Health
My Comments:
The female is undoubtedly the more intriguing of the sexes, so I try not to pass up any chance to learn more.
by Rupe | Sep 22, 2011 | Fitness
Narrative: 149mins
Good workout; had a protein drink and banana before and Gator Aide along the way. I needed to eat earlier though, I think I ate to close to hitting the gym. The morning cardio session was pretty slow, but I wanted to go easy on the legs since I worked legs the yesterday. All in all good workout. Â
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session.
- Oblique (L and R) Crunches – 4 sets of 25 reps – 200
- Hanging Leg Raises -Â 2 sets of 25 reps – 50
- Decline Crunch – 4 sets of 25 reps – 110
| Wednesday – Chest |
| Chest |
| Exercise |
Sets |
Reps |
Weights |
| Incline Dumbbell Press |
4 |
15, 12, 12, 10 |
50,50,55,55 lbs |
| Flat Dumbbell Press |
3 |
15, 12, 10 |
55,60,65 lbs |
| Decline Dumbbell Press |
3 |
15, 12, 10 |
40,45,50 lbs |
| Cable Crossovers |
2 |
12 |
50,50 lbs |
| Incline Flys |
2 |
12 |
25,25,25 lbs |
Cardio: 62 mins
Distance: 4.0
Calories: 1149
Crunches: 360
Tracker
Total Distance: 254.49 miles (Goal 400/145.51 remain) *
Total Calories: 64,692 (Goal 80,000/15,308 remain) *
Total Crunches: 5235 (Goal 25,000 / 19,725)
Good livin’…keep movin’!
-R-
by Rupe | Sep 21, 2011 | Fitness
Narrative: ( Total Time – 147mins)
Ok workout today…felt pretty strong to start off, but started fading to the end. Caught a second wind and pulled out a relatively strong finish. Totally missed my dead lifts…one of my favorite exercises…no sweat tho, I am still realing from my back workout a couple days ago, so I can afford to stay away from the deadlifts as they tax the lower back as well.
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:
- Oblique (L and R) Crunches – 4 sets of 25 reps – 200
- Hanging Leg Raises – 4 sets of 25 reps – 100
- Decline Crunches – 4 sets of 25 reps – 100
- Standing Cross Leg (L and R) Crunches - 2 set of 25 – 100
| Tuesday – Legs |
| Quads/Hams/Glutes |
| Exercise |
Sets |
Reps |
Weights |
| Squats |
4 |
20, 15, 12, 10 |
110,120,120,140 lbs |
| Leg Press |
3 |
15, 12, 10 |
380,400,410 lbs |
| Leg Extension |
3 |
20, 15, 12 |
25s,25s,25s lbs |
| Leg Curl (*) |
3 |
10,12,10 |
35,35,35, lbs |
Straight Leg Deadlifts |
3 |
15, 12, 10 |
90,140,180 lbs |
| Calves |
| Exercise |
Sets |
Reps |
Weights |
| Seated Calf Raise |
3 |
25, 25,25 |
140,140,140 lbs |
| Standing Calf Raise |
3 |
25,25,25 |
75,95,115 lbs |
Cardio: 62 mins
Distance: 5.5
Calories:Â 1495
Crunches: 500
Tracker
Total Distance: 250.49 miles (Goal 400/149.51 remain) *
Total Calories: 63,543 (Goal 80,000/16,457 remain) *
Total Crunches: 4875 (Goal 25,000 / 20,125)
Good livin’…keep movin’!
-R-
by Rupe | Sep 21, 2011 | Funny Schnick!
A blind man once stepped on Chuck Norris’ shoe.
Chuck replied, “Don’t you know who I am? I’m Chuck Norris!”
The mere mention of his name cured this poor man’s blindness. Sadly, however,  the first, last, and only thing this unfortunate fella ever saw, was a fatal roundhouse delivered by Chuckster.
No joke – Chuck’s quite the badass!
by Rupe | Sep 20, 2011 | Fitness
Narrative: (120min)
Easy cardio this morning, ran a slow 4.5miles. It was really nice out, cool and not too humid. Weight training on the other hand was somewhat labored. Got to the gym relatively late and felt somewhat weak…again eating is to be blamed. I was able to get through the main arm workout, but I ran out of time, not so much gas for my ab workout. No worries though, I have been hitting abs pretty hard lately, I can manage to take off a day.  Â
Abdominal Exercises:
Oblique (L and R) Crunches – 4 sets of 25 reps – 200Hanging Leg Raises – 4 sets of 25 reps – 100Lying Left Crunches – 4 sets of 25 reps – 100Lying Center Crunch – 2 sets of 25 reps – 50Lying Right Crunch – 4 sets of 25 reps – 100Decline Crunches – 4set of 25 reps – 100
| Monday – Arms (Time: /1min rest) |
| Biceps |
| Exercise |
Sets |
Reps |
Weights |
| Barbell Curl (bar only) |
4 |
20, 15, 12, 10 |
55,65,65,65 lbs |
| Dumbbell Curl |
3 |
15, 12, 10 |
25,25,25 lbs |
| Concentration Curl |
3 |
15, 12, 10 |
25,25,25 lbs |
| Triceps |
| Exercise |
Sets |
Reps |
Weights |
| Close Grip Dumbbell Press |
4 |
15, 12, 10, 10 |
50,50,50 lbs |
| Weighted Bench Dips (up cts – 0 weights) |
3 |
25, 25,25 |
0,0,0 lbs |
| Dumbbell Extension |
3 |
15, 12, 10 |
25,25,25 lbs |
| Tricep Pushdown |
3 |
15, 12, 10 |
110,120,120 lbs |
Cardio: 62 mins
Distance: 4.5
Calories: 865
Crunches: 0
Tracker
Total Distance: 244.99 miles (Goal 400/155.01 remain) *
Total Calories: 62,048 (Goal 80,000/17,952 remain) *
Total Crunches: 4375 (Goal 25,000 / 20,625)
Good livin’…keep movin’!
-R-
by Rupe | Sep 20, 2011 | Gamer TIme, Pure Fun
Situation Play – Easy
My Comments:
Finally finished the God of War trilogy this past weekend; by far the best video game ever created in my estimation.Â
Not being a big time video-game -head, I was blown away by this PS3 game over a year ago when I was deployed to Bahrain. It was then that I first came across Kratos, the mere Spartan warrior leader who, after essentially selling his soul to Ares, the Greek God of War, was tricked into murdering his family by his new master. Kratos in turn, aided by Athena, and the tacit support of other gods, namely Zeus, was able to secure his revenge.
Really great journey and very cool treat to play. I did played the trilogy backwards, so I did loose a bit of the normal anticipation; but the absolute awesomeness of the game more than made up for it.
Story:
The story is told mostly in flashback, after being framed with a scene from the present wherein Kratos, standing atop the tallest cliff in Greece, laments how the godshave abandoned him and tosses himself into the waters below.
While the player starts the game three weeks prior to this event, Kratos’ background is told by the Narrator during the game (revealed to be the Titan Gaia in God of War II). Kratos was a fearsome Spartan warrior, and grew his fifty-man squad into an army of thousands via strategy, tactics, ferocity and conquest. However, in a battle against a barbarian horde, his army was massacred, and, in a desperate measure, Kratos offered his life and service to Ares, the God of War, in exchange for Ares defeating the Barbarians. Ares, sensing enormous power in Kratos, accepted his offer and destroyed the Barbarians. He also granted Kratos the Blades of Chaos, curved blades forged in the pits of Hades that were attached to long chains which were fused to Kratos’ arms.Â
Click to contine at GoW wiki…
by Rupe | Sep 20, 2011 | Health-Wellness-Sex, Inspiration
“Fall seven times, get up eight.” - Japanese Proverb
“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.” – John Quincy Adams
“The gem cannot be polished without friction, nor man perfected without trials.” – Chinese Proverb
“Never give in. Never. Never. Never. Never.” – Winston Churchill
“Great works are performed not by strength but by perseverance.” – Samuel Johnson
These quotes all say the same thing. No matter how many obstacles you run into, what matters is that you’re able to overcome each of them, one at a time.
“Two steps forward, one step back” is usually a negative term to describe someone who is having trouble making progress. But switched around, “1 Step Back, 2 Steps Forward” means that instead of grousing or feeling guilty about a misstep, you can still come out ahead if you put your head down and push forward.
Click source link to continue…
Source: Sparkpeople
My Comment:
Good inspirational piece.
by Rupe | Sep 19, 2011 | Fitness
Narrative (123min)
My second back workout since I started this new regiment. Fell really tired to the end of the workout. I was not able to complete all my ab movements and my legs started to cramp doing the hyper-extenstions. I felt a bit weak because my eating was off before the workout today; my body lacked the fuel to push through the entire workout…will have to work on that.  Â
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:
- Oblique (L and R) Crunches - 1 sets of 50 reps each side – 100
- Decline Crunch - 1 sets of 50 reps – 50
- Lying (L and R) - 1 sets of 50 reps – 100
| Thursday – Back |
| Back |
| Exercise |
Sets |
Reps |
Weights |
| Smith Machine Barbell Row |
4 |
15, 12, 10, 10 |
110,140,180 lbs |
| Bent Over Dumbbell Rows |
3 |
15, 12, 10 |
60,60,60 lbs |
| Wide Grip Pulldown |
3 |
15, 12, 10 |
100,100,100 lbs |
| Seated Rowing |
3 |
15, 12, 10 |
120,140,140 lbs |
| Hyper-Extension |
4 |
15, 12, 10, 10 |
 |
Cardio: 60 mins
Distance: 6.0
Calories: 1410
Crunches: 250
Tracker
Total Distance: 240.49 miles (Goal 400/159.51 remain) *
Total Calories: 61,183 (Goal 80,000/18,817 remain) *
Total Crunches: 4375 (Goal 25,000 / 20,8625)
Good livin’…keep movin’!
-R-
by Rupe | Sep 19, 2011 | Mad Musings, Military-Political, Money Matters
As Washington looks to squeeze savings from once-sacrosanct entitlements like Social Security and Medicare, another big social welfare system is growing as rapidly, but with far less scrutiny: the health and pension benefits of military retirees.
Military pensions and health care for active and retired troops now cost the government about $100 billion a year, representing an expanding portion of both the Pentagon budget — about $700 billion a year, including war costs — and the national debt, which together finance the programs.
Click source link to read full article –
Source: New York Times
My Comments:
Aiight now…just don’t touch my check…thank you very much Stevie G.
by Rupe | Sep 19, 2011 | Funny Schnick!, Mad Musings
Dominique Strauss-Kahn said Sunday that his sexual encounter with a New York City hotel chambermaid was “an error†and “a moral failure†he would regret his whole life, but not a criminal act.
In his first interview since his May 14 arrest on charges of attempted rape, Mr. Strauss-Kahn was uncomfortable, intermittently angry and sounded bitter, saying that he had wanted to run for the French presidency and had missed his “appointment with the French people†because of his own actions.
“I wanted to be a candidate. I thought I could be useful. All that is behind me,†he said.
He accused the maid, Nafissatou Diallo, of lying about what happened between them, and accused a Paris novelist, Tristane Banon, of lying about what she said happened between them in 2003, which she has described as an attempted rape — a case still being investigated by the Paris prosecutor.
Click source link for full article –
Source: New York Times
My Comments:
Bottomline – dude got a bit of  “goodness” from the female-unit, she wanted some or more cash (she probably asked for a $1million – hee..hee)  and he was either being stingy or didn’t want to pay. Dude is a freaking millionaire…he probably did not think the experience (“moral failings”) was worth as much as she wanted. As a man, I am not gonna throw stones dude, but if you play papi…be prepared to pay…sorry bud!  Â
by Rupe | Sep 19, 2011 | Military-Political
The Navy’s former top civilian has rocked the service in a military journal article by accusing officials of sinking the storied naval air branch into a sea of political correctness.
Former Navy Secretary John Lehman, himself a former carrier-based aviator, wrote that the swagger and daring of yesterday’s culture has given way to a focus on integrating women and, this year, gays.
Pilots constantly worry about anonymous complaints about salty language, while squadron commanders are awash in bureaucratic requirements for reports and statistics, he added.
“Those attributes of naval aviators — willingness to take intelligent calculated risk, self-confidence, even a certain swagger — that are invaluable in wartime are the very ones that make them particularly vulnerable in today’s zero-tolerance Navy,†said Mr. Lehman, who led the Navy in the Reagan administration.
Click source link below to read full article –
Source: Washington Times
My Comments:
As a naval officer who has worked mostly with aviators throughout my career, I see both sides of this debate. I do believe in the warrior ethos and the necessity of harnessing this spirit; but I also know that many have hid behind such words in practices unbecoming.Â
by Rupe | Sep 19, 2011 | Funny Schnick!
by Rupe | Sep 18, 2011 | Mad Musings, philosophy-religion
THE Martin Luther King Jr. Memorial was to be dedicated on the National Mall on Sunday — exactly 56 years after the murder of Emmett Till in Mississippi and 48 years after the historic March on Washington for Jobs and Freedom. (Because of Hurricane Irene, the ceremony has been postponed.)
These events constitute major milestones in the turbulent history of race and democracy in America, and the undeniable success of the civil rights movement — culminating in the election of Barack Obama in 2008 — warrants our attention and elation. Yet the prophetic words of Rabbi Abraham Joshua Heschel still haunt us: “The whole future of America depends on the impact and influence of Dr. King.â€
Continue by clicking the Source below –
Source: New York Time
My Comments:
The Prez is definitely not being coddled by once supporters. Â Dr. West continues to speak the truth and has not minced words on the shortcoming of the Prez. Â I am not as fervent a supporter of Tavis since his break over two years ago, but I can understand more and more his position on things. Â Â
by Rupe | Sep 18, 2011 | My Videos
Awesome Video – Great for working out to…
O come here shorty. i like you.
What? you like me 2?
I dont understand a word your sayin but let me talk 2 u.
I got my eyez on u (andaar aja)
Baby let me tell u that u r tha truth (tu andaar aja)
I luv ur indian flute (andaar aja)
Ooo da da doo da da doo da doo (sing it to me)
Tumse humaara milan tha (sing it to me)
Tumse hamara pyar hua (sing it to me)
zara sa chuumloon toh kya? (but i cant understand a word your sayin)
(bari mushkil hai ab bachna)
Baby ive been eyeing u away from afar
(teri akhiyon mein sab kuch dekha)
Thanx 4 tha props but 2 me u tha star
(na jaane kyoon me tumse bhoolana jaa)
Letz get it on 2nite. y wait 4 2morra?
(come on timmy show me how bad u r)
Aaja soniye, meiney pyar kiya, o
I got my eyez on u (andaar aja)
Baby let me tell u that u r tha truth (tu andaar aja)
I luv ur indian flute (andaar aja)
Ooo da da doo da da doo da doo (sing it to me)
Tumse humaara milan tha (sing it to me)
Tumse hamara pyar hua (sing it to me)
zara sa chuumloon toh kya? (but i cant understand a word your sayin)
(abhi toh bataana mai kya karoon?)
Baby u sure u wanna sleep next 2 ‘oo wen itz 3, all thatz on tha tv iz kung fu
Fuck around wit a nigga & end up on top of u
(dil keheta hai zindagi hai to)
U werent tha first best believe fo sho theres been a few
(come on mag-n-oo becuz im feelin u)
Aaja soniye, purr karta hoon, O
I got my eyez on u (andaar aja)
Baby let me tell u that u r tha truth (tu andaar aja)
I luv ur indian flute (andaar aja)
O da da do da da do da da do (sing it to me)
Tumse humaara milan tha (sing it to me)
Tumse hamara pyar hua (sing it to me)
zara sa chuumloon toh kya? (but i cant understand a word your sayin)
(teri baahon me abhi pyaar le aaoon)
Go slow & ill direct ur every move like a young benny boom afta beatin up your womb
No need 2 put on perfume baby girl u leavin soon
(kabhi merey paas tho jaane aaja)
Nobody gotta no ur thong waz maroon
(teri hoon na)
U no afta creepin out my room
(tu hi mera)
Just so ur man dont assume
Sing it 2 him
(tubhise humara milan tha)
Sing it 2 him
(tubhise hum dono dewana)
Sing it 2 him
(tabhitoh hum masti me kho jaa. Zara chumloon toh kya hua?)
I got my eyez on u (andaar aja)
Baby let me tell u that u r tha truth (tu andaar aja)
I luv ur indian flute (andaar aja)
Ooo da da doo da da doo da doo (sing it to me)
Tumse humaara milan tha (sing it to me)
Tumse hamara pyar hua (sing it to me)
zara sa chuumloon toh kya? (but i cant understand a
by Rupe | Sep 17, 2011 | Health-Wellness-Sex
ERIC STATLER’S WISDOMÂ teeth were impacted. Inconvenient, sure, but certainly not life threatening. As general manager of a hotel in Idaho’s picturesque Clearwater County, Statler spent his 12-hour days charming and chatting up guests, which meant he couldn’t afford a week of bloated cheeks and Percocet. Nor, given his myriad responsibilities at the hotel, did Statler feel he could justify time off for at-home recovery. So he procrastinated until the pain was almost unbearable and eating a turkey sandwich felt like chewing tacks.
Two months after he finally underwent the operation, Statler was still waiting for relief—his molars were gone but the pain remained. Not only did he find it excruciating to chew, but now he was losing weight and beginning to feel emotionally beat down. He decided to return to his dentist, who sent him to a local ear, nose, and throat specialist the same day. The ENT needed just minutes to solve the mystery: He took one look at Statler and said, “Son, I think you have cancer.”
Click source link to continue…
Source – Men’s Health
My Comment:
This totally floored me. Â I have always heard of HPV, but I thought it only affected women, this is really bad stuff.Â
by Rupe | Sep 17, 2011 | Health-Wellness-Sex
For some people with troublesome, unexplained body odor, an uncommon genetic disorder once known as “fish-odor syndrome” may be to blame, according to a study.
The condition, known clinically as trimethylaminuria, is caused by emitting excessive amounts of the compound trimethylamine (TMA). TMA is produced when people digest foods rich in a substance called choline — including saltwater fish, eggs, liver and certain legumes, such as soy and kidney beans.
“Individuals with the metabolic disorder trimethylaminuria may sporadically produce malodors despite good hygiene,” wrote study leader Paul Wise, at Monell Chemical Senses Center in Philadelphia, in the American Journal of Medicine.
“The psychosocial impact of trimethylaminuria may be considerable. However, trimethylaminuria is difficult to diagnose without specialized tests.”
Click source link to continue….
Source: Reuters
My Comments:
Whoa! I never thought that BO could be caused from genetics… I still think that most people just need to bathe or brush their freaking teeth.
by Rupe | Sep 17, 2011 | Mentoring
Babies may look helpless, but as soon as they come into the world, they’re able to do a number of important things. They can recognize faces and moving objects. They’re attracted to language. And from very early on, they can differentiate their mother from other humans.
“They really come equipped to learn about the world in a way that wasn’t appreciated until recently,” says neuroscientist Sandra Aamodt. “It took scientists a long time to realize that their brains are doing some very complicated things.”
Aamodt and fellow neuroscientist Sam Wang explain how the human brain develops from infancy to adolescence in their new book, Welcome to Your Child’s Brain. The two researchers also offer tips for parents to help their children eat their spinach, learn their ABCs and navigate elementary school.
Click source link to continue…
Source: NPR
My Comment:
Interesting article.Â
