I haven't been actively updating this blog with the results from the summer project mainly because I keep the details on AC Fit Log but I thought I'd comment on the project and what's happening next.
Today we finished the Spring Project. If you're looking for a great program to cut fat then this is the one to try. I have to warn you it's fairly intense and a lot of the exercises are on the advanced side. Either train with someone familiar with the exercises or study them and take the time to learn the movements with very light weight before you get into the program.
The last week was, in my opinion, very difficult. It's been a long time since I've seriously felt like puking. This morning I was dangerously close...so close I had to lean out of the car at a red light. False alarm though.
So, now we're on to the next program. I've designed this program with the help of a premier strength/fitness instructor, Alwyn Cosgrove. I've combined his complexes and prescribed undulating periodization rep/set parameters to a set of exercises I've compiled for a 4 day split.
The details are already up at AC Fit Log. Check it out and as always feel free to follow my progress through out the program, offer words of encouragement, ask questions. . .or anything else you want to add.
Saturday, June 30, 2007
Friday, June 29, 2007
Gorgeous and Philanthropic
Some don't like to read long posts so here's a clip of my new girlfriend......er...uh...never mind. Just watch the video.
T-Nation Truths
As many of you know I've been a long-time reader of T-nation.com (Testosterone Nation). If you're interested in being fit (even mildly), you enjoy well written, informative, entertaining and funny material give it a read. A lot of it is directed toward more advanced training/fitness methods and science but a lot is also just interesting to read.
The following is a copy/paste from TC Luoma of T-Nation. This is the T-Nation list of truths. You can read the article in its entirety here.
1. It's not necessary to train 2 hours a day, 7 days a week to build a superlative physique.
2. How long you rest should be inversely related to the intensity of your last set.
3. You should use more free weights and compound (multi-joint) exercises than machine-based and isolation exercises. Free weights build more muscle, burn more calories, and allow more carryover into real world activities. That way, you'll be able to lift bags of fertilizer, open peanut butter jars, and hoist naked women over your shoulder.
4. Don't take your multivitamin/mineral capsule with your morning oatmeal.
[AC's note: Some of the minerals in your multi-vitamin bind with the fiber in oatmeal and essentially pass right through your system.]
5. If hypertrophy is your goal, eliminating the stretch-shortening cycle will do more to recruit additional muscle fibers than almost anything else you can do.
6. It's impossible for two straight men to look each other in the eyes while whistling the theme song to The Andy Griffith Show.
7. Before doing a set for biceps, triceps, chest, or back, stretch the antagonist muscle beforehand. It'll increase your performance on that next set.
8. Olympic lifts will, if added to a bodybuilder's routine, ultimately build muscle by recruiting high-threshold muscle fibers.
9. Paris Hilton has a boney ass, and I wouldn't have sex with her using your dick, let alone mine.
10. As your training age increases, you can get away with fewer reps per set.
11. Chin-ups and pull-ups on a fixed overhead bar are far superior to pulldowns or reps done on an assisted pull-up machine.
12. It's counterintuitive, but you don't need to do as many reps and sets while using steroids.
13. Sadly, the IPEX bra by Victoria's Secret, touted as the most advanced bra ever developed, "two years in the making," makes chicks look as flat as Leonardo DiCaprio. All men of conviction should stand up against this evil invention.
14. "Spinning" eats away muscle. Besides, they have this new thing where you can actually take the bike outside and ride it around in the fresh air and look at things other than the sweaty butt crack of the loser in front of you.
15. Don't neglect training major muscle groups like back and hamstrings or you'll experience muscle imbalances, a lopsided physique, injury, and weakness. And then we will point and laugh.
16. Your meals should consist of protein and carbs or protein and fat.
17. If you want to put on size, can the cardio, Cookie.
18. If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at.
19. Kettlebells are not the answer to every physique problem ever confronted by man. They are not the cornerstone of a religion or philosophy. They're simply a semi-useful tool, that's all.
20. Squats, overhead squats, and front squats work the core better than any exercises done on an unstable surface.
21. There's no one perfect training system or strength training philosophy. Everything works...for a while.
22. Do your heavy weight, low-rep, multi-joint movements first in your workout.
23. If you've only got a few minutes to train, try the Tabata Method.
24. Ben Wallace of the Chicago Bulls has lovely hair.
25. When doing subsequent sets and experiencing fatigue, it's better to reduce the weight and keep the rep range the same, rather than doing fewer reps per set.
26. If you've got a choice of doing a movement sitting or standing, choose standing every time. This doesn't necessarily apply to sex, though.
27. Most advanced lifters adapt to a routine after 6 times.
28. Juggle rep ranges, from 1-3 reps to 4-6 reps to 8-10 reps to 12-15 reps. Doing 8 sets of 3 has just as much merit as doing 3 sets of 8.
29. There is absolutely no proof that the human body can only absorb 30 grams of protein in one meal.
30. The real T-man does not put up with intolerance or sexism, especially from pansies and fat broads.
31. Steroids, used properly, can improve health and increase life span.
32. It's not something you can get most strength coaches to admit, but for tall lifters, the leg press can often lead to more hypertrophy than the squat.
33. Work your weak body part first before working any other body parts.
34. Creatine is a good supplement, but stop talking about it. It's like, yesteryear.
35. Generally speaking, the ideal time under tension for hypertrophy is 30 to 70 seconds.
36. When doing cable curls with the left arm, keep the right foot slightly in front of the left foot, and vice versa for the right arm. (It'll increase strength.)
37. When working abs, place your tongue on the roof of your mouth.
38. Men look ridiculous in Hawaiian shirts and short pants. Don't wear them.
39. Testosterone is the ultimate recreational drug (the man pictured above has none, however).
40. Ephedrine is dead, but more efficient compounds have replaced it. For increased metabolism, look to HOT-ROX Extreme. For increased energy and mental acuity, look to Spike.
41. Dead lifts are a far better barometer of total body strength than squats or bench press. Too bad only about two guys in the whole world — both named Ivan — do them.
42. You'll achieve better recuperation between sets if you bounce back and forth between antagonistic exercises.
43. Weight training won't make women "too big." It'll make them tight and hard, and our girlfriends.
44. Wave loading is a hugely effective method of increasing strength and muscle size.
45. You should avoid soy protein, especially if you're a male who wants to gain muscle and avoid lactating.
46. Your color of underwear should reflect your mood. I find that "Misty Morning Blue", "Autumnal Slumber Brown", and "Savage Temptress Red" do the job nicely.
47. Whey is great, but overrated and over-hyped as being the protein end-all and be-all by some supplement companies.
48. However, whey-protein hydrolysate is the best protein to consume right after strength training.
49. Don't use the power rack to do curls...unless you're using at least 135 pounds to do said curls. To do otherwise tells the world that you're nothing but a neophyte loser with poopie-stained shorts.
50. The most anabolic form of protein is micellar casein, mainly because of its ability to amplify nitrogen retention, the condition essential for muscle growth. In case you don't know what I'm getting at, drink Low-Carb Metabolic Drive with micellar casein.
51. The perfect protein shake or MRP contains a blend of proteins (whey, casein, milk protein isolates), not just whey. In case you don't know what I'm getting at, drink Metabolic Drive Complete!
52. The Smith machine pretty much stinks. Don't use it for squatting or benching or anything other than drying out your wet, mildewy shorts.
53. Include a back-off week in your training every 12 weeks or so. That pretty much means stay away from the gym.
54. Shana Hiatt has left the Travel Channel's World Poker Tour. All living things shall weep forevermore.
Shana Hiatt
55. Don't take magnesium and calcium together.
56. Have some micellar casein at bedtime.
57. Carbohydrates are the trickiest of all the macronutrients (carbs, protein, and fat). Carbs aren't evil; they just need to be timed properly and consumed wisely. In other words, eat protein and carbs together before midday, and protein and functional fats after midday.
58. Take it from me, there's nothing more ornery than a dwarf girlfriend hopped up on meth who caught you giving a bath to her best friend, Squeaky.
59. Inflammation lies at the root of many human ailments. To control this red demon, suck down large amounts of EPA and DHA.
60. Improving post-workout nutrition is probably the easiest and most efficient way to grow muscle.
61. Competitive bodybuilding is hokey. We want to — for lack of a better term — power build, i.e. build esthetically pleasing, yet powerfully functional bodies.
62. Glucosamine, while good for the joints, could negatively affect insulin sensitivity.
63. The most exciting sexual position is "The Rodeo." Enter your partner from behind, place one arm firmly around her waist, and then whisper, "You've got the fattest ass I've ever seen" into her ear.
64. I feel perfectly at ease standing around totally naked except for white gym socks, but if I'm standing around naked wearing black socks, I feel silly, almost conspicuous.
65. Avoid environmental or dietary estrogens to avoid developing prostate cancer and growing porky-man breasts.
66. It's easy to maximize Testosterone levels through the use of the herbs Tribulus Terrestris and Eurycoma longifolia and Vitex agnus castus.
67. Don't train really hard and neglect nutrition. That's dumb. As they say, you can't build a house without bricks. You also should throw in some wallpaper and drapes, too, just to make it, you know, homey.
68. Increasing the conversion of T4 to T3 is the secret of high metabolism.
69. Control insulin and you control the physique enhancement world.
70. Performance and productive longevity are great reasons to lift weights. But we do it mainly to look good naked.
71. Don't hit on hard-training women in the gym. That's our job.
The list could well be much, much, longer, but if even one "truth" saves you from wasting any time, we'll sleep easier, secure in the knowledge that the number of people who want to stick an ax in our chest has shrunk by at least a few.
The following is a copy/paste from TC Luoma of T-Nation. This is the T-Nation list of truths. You can read the article in its entirety here.
1. It's not necessary to train 2 hours a day, 7 days a week to build a superlative physique.
2. How long you rest should be inversely related to the intensity of your last set.
3. You should use more free weights and compound (multi-joint) exercises than machine-based and isolation exercises. Free weights build more muscle, burn more calories, and allow more carryover into real world activities. That way, you'll be able to lift bags of fertilizer, open peanut butter jars, and hoist naked women over your shoulder.
4. Don't take your multivitamin/mineral capsule with your morning oatmeal.
[AC's note: Some of the minerals in your multi-vitamin bind with the fiber in oatmeal and essentially pass right through your system.]
5. If hypertrophy is your goal, eliminating the stretch-shortening cycle will do more to recruit additional muscle fibers than almost anything else you can do.
6. It's impossible for two straight men to look each other in the eyes while whistling the theme song to The Andy Griffith Show.
7. Before doing a set for biceps, triceps, chest, or back, stretch the antagonist muscle beforehand. It'll increase your performance on that next set.
8. Olympic lifts will, if added to a bodybuilder's routine, ultimately build muscle by recruiting high-threshold muscle fibers.
9. Paris Hilton has a boney ass, and I wouldn't have sex with her using your dick, let alone mine.
10. As your training age increases, you can get away with fewer reps per set.
11. Chin-ups and pull-ups on a fixed overhead bar are far superior to pulldowns or reps done on an assisted pull-up machine.
12. It's counterintuitive, but you don't need to do as many reps and sets while using steroids.
13. Sadly, the IPEX bra by Victoria's Secret, touted as the most advanced bra ever developed, "two years in the making," makes chicks look as flat as Leonardo DiCaprio. All men of conviction should stand up against this evil invention.
14. "Spinning" eats away muscle. Besides, they have this new thing where you can actually take the bike outside and ride it around in the fresh air and look at things other than the sweaty butt crack of the loser in front of you.
15. Don't neglect training major muscle groups like back and hamstrings or you'll experience muscle imbalances, a lopsided physique, injury, and weakness. And then we will point and laugh.
16. Your meals should consist of protein and carbs or protein and fat.
17. If you want to put on size, can the cardio, Cookie.
18. If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at.
19. Kettlebells are not the answer to every physique problem ever confronted by man. They are not the cornerstone of a religion or philosophy. They're simply a semi-useful tool, that's all.
20. Squats, overhead squats, and front squats work the core better than any exercises done on an unstable surface.
21. There's no one perfect training system or strength training philosophy. Everything works...for a while.
22. Do your heavy weight, low-rep, multi-joint movements first in your workout.
23. If you've only got a few minutes to train, try the Tabata Method.
24. Ben Wallace of the Chicago Bulls has lovely hair.
25. When doing subsequent sets and experiencing fatigue, it's better to reduce the weight and keep the rep range the same, rather than doing fewer reps per set.
26. If you've got a choice of doing a movement sitting or standing, choose standing every time. This doesn't necessarily apply to sex, though.
27. Most advanced lifters adapt to a routine after 6 times.
28. Juggle rep ranges, from 1-3 reps to 4-6 reps to 8-10 reps to 12-15 reps. Doing 8 sets of 3 has just as much merit as doing 3 sets of 8.
29. There is absolutely no proof that the human body can only absorb 30 grams of protein in one meal.
30. The real T-man does not put up with intolerance or sexism, especially from pansies and fat broads.
31. Steroids, used properly, can improve health and increase life span.
32. It's not something you can get most strength coaches to admit, but for tall lifters, the leg press can often lead to more hypertrophy than the squat.
33. Work your weak body part first before working any other body parts.
34. Creatine is a good supplement, but stop talking about it. It's like, yesteryear.
35. Generally speaking, the ideal time under tension for hypertrophy is 30 to 70 seconds.
36. When doing cable curls with the left arm, keep the right foot slightly in front of the left foot, and vice versa for the right arm. (It'll increase strength.)
37. When working abs, place your tongue on the roof of your mouth.
38. Men look ridiculous in Hawaiian shirts and short pants. Don't wear them.
39. Testosterone is the ultimate recreational drug (the man pictured above has none, however).
40. Ephedrine is dead, but more efficient compounds have replaced it. For increased metabolism, look to HOT-ROX Extreme. For increased energy and mental acuity, look to Spike.
41. Dead lifts are a far better barometer of total body strength than squats or bench press. Too bad only about two guys in the whole world — both named Ivan — do them.
42. You'll achieve better recuperation between sets if you bounce back and forth between antagonistic exercises.
43. Weight training won't make women "too big." It'll make them tight and hard, and our girlfriends.
44. Wave loading is a hugely effective method of increasing strength and muscle size.
45. You should avoid soy protein, especially if you're a male who wants to gain muscle and avoid lactating.
46. Your color of underwear should reflect your mood. I find that "Misty Morning Blue", "Autumnal Slumber Brown", and "Savage Temptress Red" do the job nicely.
47. Whey is great, but overrated and over-hyped as being the protein end-all and be-all by some supplement companies.
48. However, whey-protein hydrolysate is the best protein to consume right after strength training.
49. Don't use the power rack to do curls...unless you're using at least 135 pounds to do said curls. To do otherwise tells the world that you're nothing but a neophyte loser with poopie-stained shorts.
50. The most anabolic form of protein is micellar casein, mainly because of its ability to amplify nitrogen retention, the condition essential for muscle growth. In case you don't know what I'm getting at, drink Low-Carb Metabolic Drive with micellar casein.
51. The perfect protein shake or MRP contains a blend of proteins (whey, casein, milk protein isolates), not just whey. In case you don't know what I'm getting at, drink Metabolic Drive Complete!
52. The Smith machine pretty much stinks. Don't use it for squatting or benching or anything other than drying out your wet, mildewy shorts.
53. Include a back-off week in your training every 12 weeks or so. That pretty much means stay away from the gym.
54. Shana Hiatt has left the Travel Channel's World Poker Tour. All living things shall weep forevermore.
Shana Hiatt55. Don't take magnesium and calcium together.
56. Have some micellar casein at bedtime.
57. Carbohydrates are the trickiest of all the macronutrients (carbs, protein, and fat). Carbs aren't evil; they just need to be timed properly and consumed wisely. In other words, eat protein and carbs together before midday, and protein and functional fats after midday.
58. Take it from me, there's nothing more ornery than a dwarf girlfriend hopped up on meth who caught you giving a bath to her best friend, Squeaky.
59. Inflammation lies at the root of many human ailments. To control this red demon, suck down large amounts of EPA and DHA.
60. Improving post-workout nutrition is probably the easiest and most efficient way to grow muscle.
61. Competitive bodybuilding is hokey. We want to — for lack of a better term — power build, i.e. build esthetically pleasing, yet powerfully functional bodies.
62. Glucosamine, while good for the joints, could negatively affect insulin sensitivity.
63. The most exciting sexual position is "The Rodeo." Enter your partner from behind, place one arm firmly around her waist, and then whisper, "You've got the fattest ass I've ever seen" into her ear.
64. I feel perfectly at ease standing around totally naked except for white gym socks, but if I'm standing around naked wearing black socks, I feel silly, almost conspicuous.
65. Avoid environmental or dietary estrogens to avoid developing prostate cancer and growing porky-man breasts.
66. It's easy to maximize Testosterone levels through the use of the herbs Tribulus Terrestris and Eurycoma longifolia and Vitex agnus castus.
67. Don't train really hard and neglect nutrition. That's dumb. As they say, you can't build a house without bricks. You also should throw in some wallpaper and drapes, too, just to make it, you know, homey.
68. Increasing the conversion of T4 to T3 is the secret of high metabolism.
69. Control insulin and you control the physique enhancement world.
70. Performance and productive longevity are great reasons to lift weights. But we do it mainly to look good naked.
71. Don't hit on hard-training women in the gym. That's our job.
The list could well be much, much, longer, but if even one "truth" saves you from wasting any time, we'll sleep easier, secure in the knowledge that the number of people who want to stick an ax in our chest has shrunk by at least a few.
Thursday, June 28, 2007
Blog Dump
I'm back! Finals are over. I've started another class. Only 3 more to go!
I need to get a few things out there (out here) before they become insignificant or I just forget about them.
Stories that sell...really?
We love our NFL horror stories and high profile players in trouble, but won't good stories about these athletes sell as well? Perhaps, I've just not paid close enough attention. BUT, I didn't need to pay much attention at all to hear about Adam "Pacman" Jones with strippers or Michael Vick with dogs. I had to look to the back page of SI to find an incredible story about Jason Simmons and Ahman Green,both of the Houston Texans. See, Ahman was recently acquired by the Texans and Simmons owned Green's lucky jersey number 30. Typically, a player will come in and offer money or presents to get the number. In this case, Simmons named a different sort of price. Ahman is to make a down payment on a house for a disadvantaged single parent. My opinion, AWESOME! To make the story even better, Green offered to pay the mortgage for the 1st year.
Why can't we hear about these stories more often? Oh, and if you try to search for the story you won't see ESPN or any of the other major sports outlets come up. Nope. You get the info from Deadspin.com. At least someone on the web is representing the up lifting stories. I did finally find the story at ESPN though. I just don't know why it didn't make as much noise as the $81,000 that showered the performing artists in Vegas.
Is an MBA really worth it?
Just a question I often ask myself in the middle of each semester. I know it won't pay off directly at work in terms of a paycheck, but I guess the point of continued education is to get more out of it than external rewards. What do you think?
Is Amy Winehouse HOT or NOT?
Thanks to a true friend, I've ended the poll and no longer look like an idiot. RESULTS are final. NOT HOT and definitely British!
I need to get a few things out there (out here) before they become insignificant or I just forget about them.
Stories that sell...really?
We love our NFL horror stories and high profile players in trouble, but won't good stories about these athletes sell as well? Perhaps, I've just not paid close enough attention. BUT, I didn't need to pay much attention at all to hear about Adam "Pacman" Jones with strippers or Michael Vick with dogs. I had to look to the back page of SI to find an incredible story about Jason Simmons and Ahman Green,both of the Houston Texans. See, Ahman was recently acquired by the Texans and Simmons owned Green's lucky jersey number 30. Typically, a player will come in and offer money or presents to get the number. In this case, Simmons named a different sort of price. Ahman is to make a down payment on a house for a disadvantaged single parent. My opinion, AWESOME! To make the story even better, Green offered to pay the mortgage for the 1st year.
Why can't we hear about these stories more often? Oh, and if you try to search for the story you won't see ESPN or any of the other major sports outlets come up. Nope. You get the info from Deadspin.com. At least someone on the web is representing the up lifting stories. I did finally find the story at ESPN though. I just don't know why it didn't make as much noise as the $81,000 that showered the performing artists in Vegas.
Is an MBA really worth it?
Just a question I often ask myself in the middle of each semester. I know it won't pay off directly at work in terms of a paycheck, but I guess the point of continued education is to get more out of it than external rewards. What do you think?
Is Amy Winehouse HOT or NOT?
Thanks to a true friend, I've ended the poll and no longer look like an idiot. RESULTS are final. NOT HOT and definitely British!
Tuesday, June 26, 2007
Commercial Classic
Final exam is tonight so tomorrow I should have a real post to entertain. Until then enjoy a compilation of a classic commercial.
Tuesday, June 19, 2007
Christmas in June
WARNING: Don't play this too loud at work.
While I'm traveling to Lincoln Alabama and returning to The D today enjoy this Christmas tune by Dan Finnerty and The Dan Band.
While I'm traveling to Lincoln Alabama and returning to The D today enjoy this Christmas tune by Dan Finnerty and The Dan Band.
Amusing Commercial
Expect a few posts like this for the next week or so as I finish up with finals, final projects and work.
Thursday, June 14, 2007
Thoughts of Retirement at 29
By now we’re all well aware that Generation Y and younger will most likely not see much if any of their social security contribution and pension plans are a thing of the past. So, you better be thinking about those golden retirement years ASAP unless you plan to work your entire life. Hopefully, I’m preaching to the choir here but I’ve spoken to way too many people who haven’t started taking advantage of their employers 401(k) or other investment opportunities to not mention it. Compounding interest, company match and tax-cuts are wonderful things and even more so if you start early.
401(k) programs are virtually impossible to mess up, but there are a few mistakes people tend to make. In his article Avoid These Four 401(k) Mistakes at Yahoo! Finance, Christopher Davis points out the following commonly made mistakes with 401(k)s. Below are his points with my commentary.
#1 – Not Investing at All: Probably no reason to beat this dead horse. If your company doesn’t have a retirement plan then I urge you to check out Roth IRAs.
#2 – Investing Without a Plan: Understand how long you have to invest and adjust your risk accordingly. At 29, a relatively young age, I can afford to be a bit more risky with fund allocations. As I near retirement age I should become more conservative with where I squirrel away my precious investment. Basically, the older I get the less time I’ll have to earn back any possible losses.
The program I’m currently in gives me the option to participate in a fund that automatically adjusts over time or I can pick and choose where to invest. A lot of companies offer this convenience; check it out with your HR manager. Keep an eye on your investment in terms of your long-term plan. Not monitoring your money leads us to mistake #3.
#3 – Letting Your 401(k) Run on Autopilot: This not to suggest a weekly or even monthly balance check-up is required, although I tend to error in this direction at times. What you should be doing is checking your balance and allocations at least once a year. Revisit your long-term plan and adjust accordingly if need be. Make sure your funds are performing well and check to see if you could or should invest in other, better performing funds.
#4 – Borrowing from Your 401(k): This is allowed but should be avoided at all cost. Any money borrowed will be missing out on that compounding interest I mentioned earlier. By borrowing from your 401(k) you may be setting yourself up for possible penalties, taxes and other fees.
I’m often amazed by how many of my friends are not taking advantage of their company’s 401(k) programs. Please. Just do it. Blindly trust me on this one and you can buy me lunch in 30+ years, as a thank you, with a very tiny amount of the hundreds of thousands of dollars (possibly millions if you start right now) you’re sure earn.
Wednesday, June 13, 2007
NO-NO. Oh YES!
I can't allow this special event in Detroit sports history to go by without a comment. By now, unless you live under a rock (far far from The D), you've heard about Justin Verlander's no-hitter against the Brewers Tuesday night. Personally, I missed all but the 8th and 9th innings but that was all I needed. The electricity and excitement of Comerica seemed to travel the air-waves and directly into me as I drove home from class. It was a special night for Justin, the Tigers organization and the fans.
I doubt I can put into words just how important/special this no-hitter is. Experience, for yourself, the last 3 outs again or for the first time (notice the fans' excitement and support):
While we're on the subject of The Tigers. Has anyone noticed Magglio Ordonez? Evidently, the all-star voters haven't. Mags could end up being this year's American League MVP and he's not even in the top 3 vote getters for the outfield as of the writing of this post. I'm begging you, my 5 loyal readers, to use your max votes to give Magglio his due respect. VOTE HERE!
As of the writing of this post, Pudge is starting at catcher, Polly is the starting 2-bagger, Carlos Guillen is 2nd to Derek Jeter at short stop and Brandon Inge is 3rd in voting at the corner with Casey 4th at the other corner. See...your votes do count. Now get voting so we can see a starting Tiger line-up in the all-star game.
[voting source: CBS Sportsline]
I doubt I can put into words just how important/special this no-hitter is. Experience, for yourself, the last 3 outs again or for the first time (notice the fans' excitement and support):
While we're on the subject of The Tigers. Has anyone noticed Magglio Ordonez? Evidently, the all-star voters haven't. Mags could end up being this year's American League MVP and he's not even in the top 3 vote getters for the outfield as of the writing of this post. I'm begging you, my 5 loyal readers, to use your max votes to give Magglio his due respect. VOTE HERE!
As of the writing of this post, Pudge is starting at catcher, Polly is the starting 2-bagger, Carlos Guillen is 2nd to Derek Jeter at short stop and Brandon Inge is 3rd in voting at the corner with Casey 4th at the other corner. See...your votes do count. Now get voting so we can see a starting Tiger line-up in the all-star game.
[voting source: CBS Sportsline]
Sunday, June 10, 2007
More blessed than you realize
Here are a few things to put life back into perspective when life seems to bog us down.
If you have food in your refrigerator, clothes on your back, a roof over your head and a place to sleep, you are richer than 75% of this world.
If you are allowed to attend a church meeting without fear of harassment, arrest, torture, or death, you are more blessed than almost three billion people in the world.
If you woke up this morning with more health than illness, you are more blessed than the million who won’t survive the week.
If your parents are still married and alive, you are very rare, especially in the
If you hold up your head with a smile on your face and are truly thankful, you are blessed because the majority can, but most do not.
If you can read this message, you are more blessed than over two billion people in the world that cannot read anything at all.
Friday, June 8, 2007
Philosophy of Liberty
Finally! Common sense from a candidate we can get behind. We are living in a time when politics has the American population doubting the competency of any politician. In my case that 's not just federal but also includes state and city officials. Dubya, Jen Jen and The Hip-hop Mayor have all been disappointing to say the least. I’m waiting for Ashton to jump out of a van and tell us we’ve all been punk’d, but I digress.
The candidate I’m encouraging all of you patriotic Americans to learn about is republican Congressman Dr. Ron Paul of
In regard to debt and taxes I’m not sure an all out cutting of our taxes is the answer but I certainly believe our government is entirely too wasteful with its resources. Dr. Paul agrees with me and suggests we refer to the constitution for prioritizing spending. Imagine that...referring to The Constitution.
Bottom-line: Ron Paul simply makes sense. I’ve heard some of the most respected and intelligent people of my social network make similar comments regarding foreign policy, border security, debt and taxes, and personal liberty. But don't take my word for it. A couple popular liberal hosts in entertainment absolutely love this man. I do know that real news should not come from Comedy Central and/or HBO.
Honestly, I don't care who you vote for, but I do care that you actually vote and have a damn good reason for doing so even if I or anyone else disagrees with you.
I encourage any and all comments in support of and more importantly AGAINST my position. Looking at you Hollywood and Psquared.
References:
Ron Paul 2008
Us Representative Ron Paul
Wednesday, June 6, 2007
AC Fit Log
Last night I created a blog specifically for logging my workouts. I probably won't make too many comments on that blog. I'll reserve my inner thoughts and feelings for this blog, but feel free to check out and comment on my progress at AC Fit Log.
Tuesday, June 5, 2007
New Bike
After visiting a few bike shops, riding a couple bikes and talking to many people I've decided on a new bike. Well it's new to me.I bought a '05 Specialized FSR XC. I'll just say I got a really good deal on it. I was debating between that and a Gary Fisher Hi-Fi. Cost was the deciding factor. Components are similar, but I'll spare you all the technical details.
Now I'll just have to wait for it to stop raining. Hopefully tomorrow!
Monday, June 4, 2007
Spring Project: Update 2
Requests have been pouring in for an update to the 8 week spring program Kbob and I have been working through, so here it is. Readers get what readers want.
Last week was the end of the 2nd phase to the program designed by Chad Waterbury. If you haven’t taken time to follow the link, no problem I’ll briefly outline what we’ve done for the last 2 weeks. The concept is to do 3 full-body training sessions along with 3 sessions of High Intensity Interval Training (HIIT). Each day we increase or alter the work load with what is known as an undulating progression.
Training set/reps look like this:
Day 1 - 6 sets of 4 reps. Rest 60s
Day 3 – 3 sets of 15 reps. Rest 70s
Day 5 - 1 set 100 reps. Rest 120s (This is not a typo. We had to do 100 reps on Friday.)
HIIT progressed similarly.
Day 2 – 16 minutes (75s walk/45s sprint)
Day 4 – 18 minutes (75s walk/45s sprint)
Day 6 – 20 minutes (75s walk/45s sprint)
I found the program phase to be very demanding, so demanding in fact I didn’t do the HIIT for a few days. (Note: Kbob did most if not all of the HIIT and training for this phase and it seemed to pay off.)
If you’re interested in the specific exercises follow the link to the program and check it out there. I am considering adding a page dedicated to logging specific training work and nutrition on a daily basis. If you’re interested in seeing that done your support or could help inspire it or I may just forget about it at this point.
Anyway, that was last week…now on to a new phase!
Phase III
Training set/reps look like this:
Day 1 - 10 sets of 3 reps. Rest 45s
Day 3 – 4 circuits of 10 reps. Rest 10s with in circuit/90s between 3 separate circuits.
Day 5 - 1 set 15 reps. Rest 120s
HIIT progressed similarly.
Day 2 – 16 minutes stationary bike (90s moderate/30s sprint)
Day 4 – 17.5 minutes stationary bike (90s moderate/30s sprint)
Day 6 – 19 minutes stationary bike (90s moderate/30s sprint)
The Exercises
Day 1:
A) Deadlift
B) Decline Barbell Bench Press
C) Chin-ups (body weight)
D) Jumping Jack/Rope Jumping for 10 minutes straight
Day 3:
A1) Good Mornings
A2) DB Romanian Deadlifts
A3) Reverse Lunges
B1) Incline Barbell Bench Press
B2) Standing Military Press
B3) DB Side Raise
C1) Chin-ups or Pull-downs
C2) Bent over Barbell rows
C3) DB Barbell rows.
D) Jumping Jack/Rope Jumping for 11 minutes straight
Day 5:
A) Front Squats
B) Bent over Rows
C) Step-Ups
D) Dips
E) Hack Squat
F) Reverse Crunches
G1) 1-Arm DB Snatch
G2) Clap Push-Ups
G3) Forward Lunges
H) Jumping Jack/Rope Jumping for 12 minutes straight
As you can probably imagine the fifth day usually hurts! The following week we will either add reps or lower rest intervals.
Wish us luck!
Subscribe to:
Posts (Atom)
