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Workout routine: Chest

conrad — Sun, 11 Apr 2010 05:16:48 +0000

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There seems to be a lot of confusion out there about how exactly to develop a full, balanced chest. While I generally believe that the upper pecs are the key to bringing out the entire chest, I think it’s important for advanced level trainers to employ a wide array of movements that attack the chest muscle from a variety of angles.
Chest Muscle Workout – the Basics

Heavy Benching Isn’t the Only Way to Build a Chiseled Chest. The heavy metal we push toward the ceiling is hardly the only exercise that builds, shapes, and sculpts a formidable chest. Developing a lean, muscular chest is an essential part of every weight training routine! Maybe it’s time to emphasize some of these basic and effective chest exercises:

Seated Chest Presses

This is a similar range of motion to the standard flat-bench press, except you are in a seated position. The benefit of this machine is that the weight is not bobbling around during the motion; it is stabilized and therefore works strictly the pectoral muscles. Grasping the handles, slowly extend your arms forward, straightening the elbows and squeezing the chest muscles.

Do not lock your elbows at the height of extension. Rather, slowly let the weight pull your arms in toward your chest. Concentrate on the negative, allowing it to tear the pec muscles. At a point where your hands stretch back to the plane of your body, begin your next repetition. Try 3-4 sets of 10-12 reps for a great pump.

Cable Crossovers

Clasping the handles on to the upper-cable stations, step one foot forward for balance while locking your elbows in a slightly bent position. Bring your handles down low, around your waistline, at a slight angle in front of you. Slightly bend forward and extend your chest, squeezing tight on the contraction. Holding this position, allow the weight to slowly pull your elbows back, providing a healthy stretch. Repeat the motion and try three sets of 10-12 repetitions.

Incline flys

Inclined Dumbess Flys

Adjusting the bench to the incline of your desire, generally a 45-degree angle or so, and hold the dumbbells to your sides so your elbows are bent at a 90-degree angle. Slowly arc the weight toward the ceiling, bringing the dumbbells toward each other at the top as your elbows straighten out. Stop at a point where the dumbbells are about six inches apart from one another.

Squeeze your pectoral muscles together during the contraction. Begin the decline slowly, bending your elbows once again until they make a pair of right angles at your sides. Try not to let your elbows drop below the plane of your torso. Repeat the motion and try 3-4 sets of 10-12 repetitions per set.
If you’re trying to build a treasured chest, remember that the key you are looking for may just rest in the family jewels … or should we say, in your genetics. Often genetics are directly responsible for the limits you can reach with chest development. But if you’re bench-pressing 20 sets a week, looking for those instant results, just give it a rest. The key to an impressive chest may well be with cable crossovers, incline flys, and seated chest presses.

In addition to the basics, here’s some of the best exercises to round out your pec development with.

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High Cable Crossovers

This is an excellent movement to hit the lower pecs as well as the difficult to develop inner pecs. Good development of the inner pecs, of course, gives you that nice separation that is a hallmark of a first-rate physique.

Low Cable Crossovers

These are also great for hitting the inner pecs—continuous tension is the key here.

Bench Press (Wide Grip)

Extend your grip out on the flat bench press to shift the emphasis to the lower pecs.

Bench Press (Close Grip)

The mid-range section of this movement really targets the inner chest pretty intensely. Later in the movement, of course, the triceps and upper chest take over.

Decline Bench Press

These, of course, primarily hit the lower pecs hard. If you move your grip in a bit and really emphasize the top of the movement, you’ll get good stress on the inner pecs as well.

Dumbbell flys

if performed strictly, Dumbbell flys can hit the inner chest, though you really need to squeeze your pecs together hard to get the full effect. I like to alternate doing Dumbbell flys on the flat bench, incline bench, and decline bench.

Dips

The elbows-in variation place the bulk of the emphasis on the lower pecs, while the elbows-out style will pull the inner pecs more into the exercise.

But of course, don’t forget the heavy bag!

source: bodybuildingforyou.com

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Sandra Bullock’s Husband Cheats

conrad — Thu, 18 Mar 2010 02:56:08 +0000

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And now, a little Hollywood rumor/news just for the fun of it.

Report: Sandra Bullock’s Husband Cheats With Michelle “Bombshell” McGee

By PAMELA SITT
FILM.COM

[ad#Google Adsense - 250x250 box]Sandra Bullock has pulled out of the London premiere of The Blind Side as news broke Wednesday that her husband of five years cheated on her.

Ladies, say it with me: “NOOOOOOO!”

A cleaned-up Jesse James had been by Bullock’s side throughout her winning award season, culminating in her teary acceptance speech for Best Actress at the Oscars March 7, when women everywhere sighed over the couple’s obvious love for each other.

Now, In Touch is reporting that James cheated on Bullock for nearly a year while she filmed her Oscar-winning role in The Blind Side. The alleged mistress? A tattooed vixen named Michelle “Bombshell” McGee. Classy.

It wouldn’t be totally out of the realm of possibility for the former Monster Garage star, who dated porn stars before meeting Bullock.

Is it the Best Actress marriage curse at work? Let’s ask Kate Winslet and Reese Witherspoon.

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Floyd Mayweather: the biggest DUCK since Daffy

conrad — Wed, 10 Mar 2010 18:28:26 +0000

Stolen from the bleacher report.

The best pound for pound fighter in the world

Manny Pacquiao Is Everything Floyd Mayweather Jr. Is Not
by Kevin Riley

On Saturday night, a 72-foot-tall Filipino spitfire is going to appear out of a tunnel in front of 45,000 fans at Cowboys Stadium in Arlington, Tex.

Though it will only be on a high-definition video board—which is also 160-feet wide—people, for the first time, will understand how Floyd Mayweather Jr. feels when he imagines Manny Pacquiao staring him down from the other side of a boxing ring.

It must be difficult for Little Floyd; I’m sure he gets nightmares. Pacquiao, after all, is everything that he is not:

Fighter of the Decade? Check.

Pound-for-Pound King? Check.

The People’s Champ? Check.

Media Darling? Check.

Let me correct myself, it must be really difficult for Little Floyd.

Mayweather, you see, is all these things in his own mind, and judging by the way that mind has spiraled out of control since Nov. 14, when the world first clamored for him to engage in a battle with all of the above, the biggest Duck since Daffy knows it’s true.

Mayweather is a fraud

conrad — Tue, 02 Mar 2010 17:25:51 +0000

KFC- Kentucky Floyd Chicken

Floyd Mayweather will enter the ring against Shane Mosley on May 1, 2010. He finally decided to fight Shane now that Shane is 38, figuring perhaps that time had slowed down and weakened Mosley. We should remember that Mayweather avoided Mosley when they were both in their prime. It’s the same way he’s now avoiding Manny Pacquiao at all cost.

Mayweather doesn’t want to get hit. He’s a chicken by heart. That’s why he honed his skill by being a defensive “fighter”. There’s no doubt he put a lot of effort and concentrated on defense. Mosley on the other hand is a fighter, as the Master Trainer Freddie Roach said Mosley like Pacquaio “They’d come right at each other until one falls.” Mayweather is a runner, in the ring and which opponent to face.

My prediction, Sugar Shane will knock him out just as he did Margarito.

You can’t blame Chicken Floyd for avoiding Manny Pacquiao. I just wish he’d shut up once in a while.

Manny, who's next?

End of a relaxing road trip

conrad — Tue, 03 Nov 2009 18:04:13 +0000

Finally got home after a long road trip. Now I’m not going to say where I started and what places I went to, lest I divulged my comings and goings

Suffice it to say it was enjoyable, relaxing and fun. Will I do it again? Absolutely!

Now back to normal life as I knew it before this enjoyable trip. sigh

Victoria BC Parliament

US 101

Harbor

ISS toilet broken

truthcaster — Mon, 20 Jul 2009 06:42:08 +0000

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If you want to go and the toilet is broken, where do you go? Well, if you need to do just the number one, then the yard will work just fine. But what if you’re inside the International Space Station?

Astronauts aboard the International Space Station (ISS) are working to repair one of the two toilet systems on the orbiting space station after it failed overnight, NASA said.

With a record 13 people aboard the station, the main toilet broke down, sending astronauts scrambling to the use backup commodes on the Russian side of the station and aboard the visiting US space shuttle Endeavour.

“Earlier today, the US Waste and Hygiene Compartment (WHC) was shut down after a malfunction,” NASA said.

“About six litres of pre-treat flush water is believed to have flowed into the pump separator and into other areas it should not be.”

Kylie Clem, a spokesperson for the Johnson Space Centre in Houston, said that two crew members were working to fix the toilet system.

“They have the spare parts in orbit to fix it,” she said.

“They are working on it now to hopefully resolve it in the next day or so. It is not an issue, at least in the near term.”

There are two remaining toilet systems available for the moment – the second ISS facility and a system aboard the space shuttle Endeavour.

Wastewater dumps could contaminate the station’s newly installed platform for science experiments.

Source: abc.net.au

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Christians extend helping hand to Muslims, others

truthcaster — Sun, 19 Jul 2009 14:32:15 +0000

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The Iglesia ni Cristo, the largest independent church in Asia, extended a medical mission to its neighbor, including a large population of Filipino Muslims.

A volunteer team composed of 50 doctors, 50 dentists and 100 paramedics arrived before 8 a.m. and set up a large tent at the Maharlika Blue Mosque Park serving as their working area. Residents from the adjoining barangays of Lower Bicutan, Maharlika, Signal Village, and Upper Bicutan lined up as early as 7 a.m. to avail themselves of free medical and dental services.

A grateful Bensaudie Lumenda, administrator of the Maharlika Blue Mosque in the village, said, “On behalf of all the Muslim residents and our non-Muslim neighbors here in Maharlika Village, our heartfelt thanks to Brother Eraño G. Manalo, the Executive Minister of the Iglesia ni Cristo. We would also like to extend our greetings to all the brethren on the 95th anniversary of the Church.”

Source: Manila Bulletin

The Iglesia ni Cristo celebrates its 95th year since its emergence in the Philippines on July 27, 1914. Members from 90 countries in 6 continents will converge on several venues to celebrate.

“President Arroyo wishes to congratulate in advance the INC, at present under the stewardship of Executive Minister Ka Eraño G. Manalo and Deputy Executive Minister Ka Eduardo V. Manalo, on this year’s landmark anniversary,” Ermita said in a statement.

Source: Abs-cbn

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The end of the spark plug

truthcaster — Sat, 18 Jul 2009 06:45:46 +0000

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Spark Plug

Spark plugs. Those heavy for their size piece of metal chunk that are indispensable part of all automobiles, except diesel ones. You know what I mean.

Anyway, it seems like Ford, and scientist at the Liverpool University are developing a new ignition system for the car using laser to ignite the fuel! Sounds like a good idea. Although, to every gasoline car owner, there is absolutely nothing wrong with the the lowly spark plug. I had 300,000 miles on my Toyota and only replaced the spark plugs twice. Last I checked, the plugs cost $1.74 each. And it’s a pretty easy do-it-yourself job that no one should ever need the service of a $80 dollar per hour mechanics with a two hour minimum. I think it will still a long time before these laser make it to cars so we, weekend mechanics could breath a sigh of relief. Who knows, by that time internal combustion engines may be obsolete.

Anyway, here’s the story:

Scientists at Liverpool University and engineers at car giants Ford have developed a new ignition system which uses focused beams of laser light to ignite the fuel.

The researchers claim the technology is more reliable and efficient than current spark plug technology and will enable cars to start more easily in cold and damp conditions.

Source: Telegraph

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U.S. Navy F18 buzzes building

truthcaster — Thu, 16 Jul 2009 15:25:09 +0000

F18 Hornet file photo

A U.S. Navy F18 Hornet fighter jet came so close to a building the pilot can almost high-five a resident. The amazing photograph was shot by an AP photographer. See the amazing AP photo here.

See the New York Post report here.

An F-18 Navy jet passes an apartment building yesterday during a spectacular flyover staged as part of the hugely popular hydroplane races in Detroit.

The low-flying jet, based at the Oceana Naval Air Station in Virginia, provided thrills to the thousands of spectators who lined the Detroit River to watch the three days of races.

I dreamed a dream

truthcaster — Wed, 22 Apr 2009 15:29:08 +0000

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Lea Salonga

Judging a book by it’s cover

Even the superstar Lea Salonga was at one time a victim of this in her own country. Isn’t that the nature of people? Admit it, we are all guilty of judging a book by it’s cover.

Take for example the the case of the leaders of the Iglesia ni Cristo, specifically the late Executive Minister Felix Manalo. Even his own countrymen belittle and dismiss him, because he was not educated in prestigious schools and he did not come from a well-known family.

If you google his name, you’ll end up with a lot of negative websites almost all from Filipinos who never even heard him preached, let alone meet him. They regurgitates the same garbage that had been proven untrue and yet none of that seems to matter to them.

But look at what he had achieved. The church he preached is now in all 6 habitable continents and registered and operating in close to a hundred countries. The members of the Iglesia ni Cristo come from more than 100 nationalities. Iglesia ni Cristo houses of worship are sprouting out of the landscape like mushrooms and all of this without the help of governments, bingo winnings or donations from lotto operators. This year will mark the 95th Anniversary of the Iglesia ni Cristo and I cannot wait what glory this will bring to the church.

Susan Boyle, another person pre-judged by her fellow men and women said in one of her interviews, this song summed up what she was going through when she sang the song. She was talking about the song “I dreamed a dream”. So there was an element of authenticity in her rendition and that came out when she sung it. Susan Boyle, the ugly duckling who turned into a swan before the world’s eyes and single handedly gave us a slap in the face for pre-judging her, both for her appearance and her abilities and talents.

“I dreamed a dream” is one of the main songs in the musical play “Les Misérables“. It’s a pretty emotional song with lost innocence, abandonment and broken dream as it’s primary theme. The youtube video is Leah Salonga singing the song. It’s magical. If you have not seen Susan Boyle’s I dreamed a dream rendition yet, it’s here.

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