Reps And Sets Quotes

Writing is a muscle. Smaller than a hamstring and slightly bigger than a bicep, and it needs to be exercised to get stronger. Think of your words as reps, your paragraphs as sets, your pages as daily workouts. Think of your laptop as a machine like the one at the gym where you open and close your inner thighs in front of everyone, exposing both your insecurities and your genitals. Because that is what writing is all about.

Guys won't admit it, but we're all obsessed with our biceps. I did three sets of ten reps, thirty-five pounds on each side. I knew I was pushing it, especially since we have practice this afternoon, but what the fuck. That was going to be my motto today. What the fuck.

Aren’t you prepared to fight for it? To fight for happiness? To fight for me?” he asks, prompting me to peek at him. “Because I’m ready to fight for you, Adeline. I’m already armored up and set for battle, and I’m pretty fuckin’ determined to win. Because the prize is you.” His valor is admirable, if wasted. “But at what cost, Josh? Your career, your rep—” A hand is sealed across my mouth, silencing me. “I don’t care.” He sounds so adamant. “As long as the cost isn’t you.

Training was all I could think about. One Sunday when I found the stadium locked, I broke in and worked out in the freezing cold. Every painful set, every extra rep, was a step toward my goal of winning.

MSP workouts involve full-body functional movements like deadlifts, squats, leg presses, and vertical jumps. MSP workouts feature heavy weights, few reps, and more rest. By doing a succession of mini-sets, you “go max or go home.

The moral of the story: promote only those you would hire. Put your SDRs through the same hiring and evaluation process you would for external candidates. No one benefits—not you, your company, sales leadership, or the SDRs themselves—when a promotion sets reps up to fail.

efficiently means providing slots in our schedules where we can maintain an attentional set for an extended period. This allows us to get more done and finish up with more energy. Related to the manager/worker distinction is that the prefrontal cortex contains circuits responsible for telling us whether we’re controlling something or someone else is. When we set up a system, this part of the brain marks it as self-generated. When we step into someone else’s system, the brain marks it that way. This may help explain why it’s easier to stick with an exercise program or diet that someone else sets up: We typically trust them as “experts” more than we trust ourselves. “My trainer told me to do three sets of ten reps at forty pounds—he’s a trainer, he must know what he’s talking about. I can’t design my own workout—what do I know?” It takes Herculean amounts of discipline to overcome the brain’s bias against self-generated motivational systems. Why? Because as with the fundamental attribution error we saw in Chapter 4, we don’t have access to others’ minds, only our own. We are painfully aware of all the fretting and indecision, all the nuances of our internal decision-making process that led us to reach a particular conclusion. (I really need to get serious about exercise.) We don’t have access to that (largely internal) process in others, so we tend to take their certainty as more compelling, in many cases, than our own. (Here’s your program. Do it every day.)

Above his chest hung a set of barbells. I would not have liked to hazard a guess as to how much weight he was lifting, but allow me to assure you, with enough reps, I was quite sure he'd have no trouble heaving Debbie Mancuso out the window in the event of a fire. Which is all a girl really needs out of a boyfriend, if you ask me.

Kurt Marnul can win Mr. Austria," I thought, "and he's already told me that I could too if I train hard, so that's what I'm going to do." This thought made the hours of lifting tons of steel and iron actually a joy. Every painful set, every extra rep, was a step toward my goal of winning Mr. Austria and entering the Mr. Europe competition.

How are things going with your brothers?” “The judge set a date to hear me out after graduation. Mrs.Collins has been prepping me.” “That is awesome!” “Yeah.” “What’s wrong?” “Carrie and Joe hired a lawyer and I lost visitation.” Echo placed her delicate hand over mine.“Oh, Noah. I am so sorry." I’d spent countless hours on the couch in the basement, staring at the ceiling wondering what she was doing. Her laughter, her smile, the feel of her body next to mine, and the regret that I let her walk away too easily haunted me. Taking the risk, I entwined my fingers with hers. Odds were I’d never get the chance to be this close again. "No, Mrs. Collins convinced me the best thing to do is to keep my distance and follow the letter of the law." "Wow, Mrs. Collins is a freaking miracle worker. Dangerous Noah Hutchins on the straight and narrow. If you don’t watch out she’ll ruin your rep with the girls." I lowered my voice. "Not that it matters. I only care what one girl thinks about me." She relaxed her fingers into mine and stroked her thumb over my skin. Minutes into being alone together, we fell into each other again, like no time had passed. I could blame her for ending us, but in the end, I agreed with her decision. “How about you, Echo? Did you find your answers?” “No.” If I continued to disregard breakup rules, I might as well go all the way. I pushed her curls behind her shoulder and let my fingers linger longer than needed so I could enjoy the silky feel. “Don’t hide from me, baby. We’ve been through too much for that.” Echo leaned into me, placing her head on my shoulder and letting me wrap an arm around her. “I’ve missed you, too, Noah. I’m tired of ignoring you.” “Then don’t.” Ignoring her hurt like hell. Acknowledging her had to be better. I swallowed, trying to shut out the bittersweet memories of our last night together. “Where’ve you been? It kills me when you’re not at school.” “I went to an art gallery and the curator showed some interest in my work and sold my first piece two days later. Since then, I’ve been traveling around to different galleries, hawking my wares.” “That’s awesome, Echo. Sounds like you’re fitting into your future perfectly. Where did you decide to go to school?” “I don’t know if I’m going to school.” Shock jolted my system and I inched away to make sure I understood. “What the fuck do you mean you don’t know? You’ve got colleges falling all over you and you don’t fucking know if you want to go to school?” My damned little siren laughed at me. “I see your language has improved.” Poof—like magic, the anger disappeared. “If you’re not going to school, then what are your plans?” "I’m considering putting college off for a year or two and traveling cross-country, hopping from gallery to gallery.” “I feel like a dick. We made a deal and I left you hanging. I’m not that guy who goes back on his word. What can I do to help you get to the truth?” Echo’s chest rose with her breath then deflated when she exhaled. Sensing our moment ending, I nuzzled her hair, savoring her scent. She patted my knee and broke away. “Nothing. There’s nothing you can do.” "I think it’s time that I move on. As soon as I graduate, this part of my life will be over. I’m okay with not knowing what happened.” Her words sounded pretty, but I knew her better. She’d blinked three times in a row.

The Workout Do one set of 8 to 12 repetitions, and then immediately do one set of 8 to 12 reps of the next exercise, continue until all moves have been completed. If you can do an exercise more than 12 times, the weight is too light. If you can’t reach 12 repetitions, the weight is too heavy. Dumbbell Press Lie on a mat on your back with your knees bent and your feet flat on the floor. You may place one or more pillows under your back and head for support. Holding a dumbbell in each hand, bring your elbows in line with your shoulders, making a right angle between your upper arm and your side. Exhale as you extend your arms and press the

How about I tell you what I don’t like? I do not like postmodernism, postapocalyptic settings, postmortem narrators, or magic realism. I rarely respond to supposedly clever formal devices, multiple fonts, pictures where they shouldn’t be—basically, gimmicks of any kind. I find literary fiction about the Holocaust or any other major world tragedy to be distasteful—nonfiction only, please. I do not like genre mash-ups à la the literary detective novel or the literary fantasy. Literary should be literary, and genre should be genre, and crossbreeding rarely results in anything satisfying. I do not like children’s books, especially ones with orphans, and I prefer not to clutter my shelves with young adult. I do not like anything over four hundred pages or under one hundred fifty pages. I am repulsed by ghostwritten novels by reality television stars, celebrity picture books, sports memoirs, movie tie-in editions, novelty items, and—I imagine this goes without saying—vampires. I rarely stock debuts, chick lit, poetry, or translations. I would prefer not to stock series, but the demands of my pocketbook require me to. For your part, you needn’t tell me about the ‘next big series’ until it is ensconced on the New York Times Best Sellers list. Above all, Ms. Loman, I find slim literary memoirs about little old men whose little old wives have died from cancer to be absolutely intolerable. No matter how well written the sales rep claims they are. No matter how many copies you promise I’ll sell on Mother’s Day.

Like,” he repeats with distaste. “How about I tell you what I don’t like? I do not like postmodernism, postapocalyptic settings, postmortem narrators, or magic realism. I rarely respond to supposedly clever formal devices, multiple fonts, pictures where they shouldn’t be—basically, gimmicks of any kind. I find literary fiction about the Holocaust or any other major world tragedy to be distasteful—nonfiction only, please. I do not like genre mash-ups à la the literary detective novel or the literary fantasy. Literary should be literary, and genre should be genre, and crossbreeding rarely results in anything satisfying. I do not like children’s books, especially ones with orphans, and I prefer not to clutter my shelves with young adult. I do not like anything over four hundred pages or under one hundred fifty pages. I am repulsed by ghostwritten novels by reality television stars, celebrity picture books, sports memoirs, movie tie-in editions, novelty items, and—I imagine this goes without saying—vampires. I rarely stock debuts, chick lit, poetry, or translations. I would prefer not to stock series, but the demands of my pocketbook require me to. For your part, you needn’t tell me about the ‘next big series’ until it is ensconced on the New York Times Best Sellers list. Above all, Ms. Loman, I find slim literary memoirs about little old men whose little old wives have died from cancer to be absolutely intolerable. No matter how well written the sales rep claims they are. No matter how many copies you promise I’ll sell on Mother’s Day.

FUNDAMENTAL FIVE  MONDAY - The first exercise you will do is the push-up. Try and perform 3 sets and as many reps as you can in each set. It is fine here if you use a raised platform for the hands as we are just trying to get stronger here. The second exercise you will perform is the dip exercise. Here you can do either a ledge dip if your strength is not strong enough, or some triceps dips if your strength is at a decent level. Keep trying to work towards the goal of doing 10 perfect triceps dips. Thirdly you will perform 3 sets of squats. Concentrate on good form here and try and descend as low as you are able to. Your target is to be able to perform 25 perfect reps before moving on. You can also do conditioning exercises here as well if that is part of your goal. Note that this is not required, as our main focus is to build strength. TUESDAY - On this day you will aim to perform a pulling exercise, ideally the chin-up. If you are not strong enough to perform any chin-ups, work with the row until your strength increases. Again, you should be aiming for 3 sets of as many reps as you can do, until you can do 10 perfect reps. The second exercise should be your core exercise. This can be any of the easier variations, such as the plank, crunch, dish, or hanging leg raise. Remember, that the sole aim here is to work up to performing 10 perfect hanging knee raises. WEDNESDAY - This is a rest day, and you should ensure that you get plenty of good food and sleep on this day. THURSDAY - This should be the same as Mondays workout. FRIDAY - This should be the same as Tuesdays workout. SATURDAY / SUNDAY - These are both rest days, as in the beginning it is important for your body to have enough rest and to be able to recover properly from the workouts. This also leaves you totally fresh for the week ahead. As was said before, only once you can perform the five fundamental movements and their required number of repetitions, you should move on to the next program.

Like,” he repeats with distaste. “How about I tell you what I don’t like? I do not like postmodernism, postapocalyptic settings, postmortem narrators, or magic realism. I rarely respond to supposedly clever formal devices, multiple fonts, pictures where they shouldn’t be—basically, gimmicks of any kind. I find literary fiction about the Holocaust or any other major world tragedy to be distasteful—nonfiction only, please. I do not like genre mash-ups à la the literary detective novel or the literary fantasy. Literary should be literary, and genre should be genre, and crossbreeding rarely results in anything satisfying. I do not like children’s books, especially ones with orphans, and I prefer not to clutter my shelves with young adult. I do not like anything over four hundred pages or under one hundred fifty pages. I am repulsed by ghostwritten novels by reality television stars, celebrity picture books, sports memoirs, movie tie-in editions, novelty items, and—I imagine this goes without saying—vampires. I rarely stock debuts, chick lit, poetry, or translations. I would prefer not to stock series, but the demands of my pocketbook require me to. For your part, you needn’t tell me about the ‘next big series’ until it is ensconced on the New York Times Best Sellers list. Above all, Ms. Loman, I find slim literary memoirs about little old men whose little old wives have died from cancer to be absolutely intolerable. No matter how well written the sales rep claims they are. No matter how many copies you promise I’ll sell on Mother’s Day.” Amelia blushes, though she is angry more than embarrassed. She agrees with some of what A.J. has said, but his manner is unnecessarily insulting. Knightley Press doesn’t even sell half of that stuff anyway. She studies him. He is older than Amelia but not by much, not by more than ten years. He is too young to like so little. “What do you like?” she asks. “Everything else,” he says. “I will also admit to an occasional weakness for short-story collections. Customers never want to buy them though.” There is only one short-story collection on Amelia’s list, a debut. Amelia hasn’t read the whole thing, and time dictates that she probably won’t, but she liked the first story. An American sixth-grade class and an Indian sixth-grade class participate in an international pen pal program. The narrator is an Indian kid in the American class who keeps feeding comical misinformation about Indian culture to the Americans. She clears her throat, which is still terribly dry. “The Year Bombay Became Mumbai. I think it will have special int—” “No,” he says. “I haven’t even told you what it’s about yet.” “Just no.” “But why?” “If you’re honest with yourself, you’ll admit that you’re only telling me about it because I’m partially Indian and you think this will be my special interest. Am I right?” Amelia imagines smashing the ancient computer over his head. “I’m telling you about this because you said you liked short stories! And it’s the only one on my list. And for the record”—here, she lies—“it’s completely wonderful from start to finish. Even if it is a debut. “And do you know what else? I love debuts. I love discovering something new. It’s part of the whole reason I do this job.” Amelia rises. Her head is pounding. Maybe she does drink too much? Her head is pounding and her heart is, too. “Do you want my opinion?” “Not particularly,” he says. “What are you, twenty-five?” “Mr. Fikry, this is a lovely store, but if you continue in this this this”—as a child, she stuttered and it occasionally returns when she is upset; she clears her throat—“this backward way of thinking, there won’t be an Island Books before too long.

Our patriotic forefathers believed we could not be trusted to conduct this government as their interests required that it should be conducted, so they drafted a constitution under which government by the people became a practical impossibility. They talked glibly about a " republic " and handed the people the sop of representation in the house of rep- resentatives, because they realized that unless they made a pretense of creating a republic the new Constitution would be rejected. Doubtless these statements will come as something of a shock to those persons who know nothing in particular about the Constitution except that they have always been told that it is almost a sacred document. Little lawyers, puffed with pride that the Constitution underlies so much of their learning, are also likely to remain unconvinced that t}ie organic law of the United States is not the last word in republican government. But men of information and intelligence will not be surprised. To such as these, all that has been set down here is but an old story.

THE CODE OF A GOOD TRAINING PARTNER I will show up on time for every workout, and if I can’t avoid missing one, I’ll let my partner know as soon as I know. I will come to the gym to train—not to chat. When we’re in the gym, we focus on our workouts, we’re always ready to spot each other, and we get our work done efficiently. I will train hard to set a good example for my partner. I will push my partner to do more than she thinks she can. It’s my job to motivate her to do more weight and more reps than she believes possible. I will be supportive of my partner and will compliment her on her gains. I won’t let my partner get out of a workout easily. I will reject any excuses that are short of an actual emergency or commitment that can’t be rescheduled, and I will insist that she comes and trains. In the case where there’s a valid excuse, I’ll offer to train at a different time so we can get our workout in (if at all possible).

To boost reps’ ability to approach various customer stakeholders in a language they were more likely to understand, Solae’s first step was to document for the rep what these various customer stakeholders cared about in the first place. To do that they went beyond general demographic information, providing their reps with a set of cards explaining what each stakeholder was trying to accomplish as a business leader. In sum, each explains a stakeholders’ functional bias: their personal value drivers and their economic context.

I felt inspired by Karl and determined to lift greater pound-ages myself, to work on the one lift I was already fairly good at—the squat. Training intensively, even obsessively, at a small gym in San Rafael, I worked up to doing five sets of five reps with 555 pounds every fifth day. The symmetry of this pleased me but caused amusement at the gym—“Sacks and his fives.” I didn’t realize how exceptional this was until another lifter encouraged me to have a go at the California squat record. I did so, diffidently, and to my delight was able to set a new record, a squat with a 600-pound bar on my shoulders. This was to serve as my introduction to the power-lifting world; a weight-lifting record

In order to make a muscle hypertrophy (grow) we also know that time under tension (TUT) is important. Many muscle magazines will talk about TUT and how it helps muscles grow but what they don’t realize is that TUT works differently in a steroid-using lifter and a normal lifter. Lots of light weight and tension (high rep sets that last long) work well for a steroid user but not for a normal lifter. In order for a normal lifter to benefit from TUT they must first increase strength so that they can lift more (which will increase force) and therefore grow. Natural lifters can also increase TUT by spending more time in the eccentric part of the lift.

Male HR reps weigh the female applicants’ beauty as they would in a romantic setting

You can use other marker words besides good. Common markers include “thank you” and “yes!” Whatever marker word you teach your dog, use it consistently, including how you pronounce the word. Try to say it the exact same way each time: at the same volume, in the same tone, and with the same level of emotion. Learning to give your dog well-timed markers is essential to your training, so work the program by doing many sets of reps with the intention of learning to give well-timed feedback markers consistently.

With any of the above techniques the reps ought to be limited. It makes sense to apply Prof. Verkhoshansky’s depth jumps guidelines—experienced athletes should not exceed 4x10. Once or twice a week. This is exactly what Donnie Thompson, RKC, the man who has posted the highest powerlifting total of all time, 3,000 pounds, does—four sets of ten spiked swings with a 48kg “Beast” once a week.

A towering blond woman in an emerald-green suit with lapels sharp enough to slice cheese stalks toward us, her expression set somewhere between rabid and murderous.  “You have got to be kidding me!” she shrieks as she comes alongside us and casts a tundra-cold glance in my direction.  Immediately, I think she’s talking about my clothing, which, while not precisely appropriate, wouldn’t seem to merit a Teutonic hissy fit. But her eyes bounce away from me again, and she presses her hand to her ear. “If this guy doesn’t work out, I will have no problem jamming an ice pick up your skinny ass, Paolo,” she says, and I finally notice the Bluetooth device tucked up next to a chignon tight enough to give her cat eyes.  She clips away, leaving flowers to shrivel and birds to drop from the sky in her wake.  “Jesus,” Ethan mutters, and I realize I’ve actually grabbed onto his arm in terror. “Here’s hoping she’s not the HR rep.”  I allow myself a moment’s enjoyment before releasing him. “Here’s hoping she doesn’t even work here.”  He smiles. “Here’s hoping she’s leaving on a ten-year cruise.”  “To Antarctica.”  “To reunite with her clan, the snow beasts.” 

DAY 1 CHEST & ABS Incline Barbell Bench Press – Warm-up sets and then 3 working sets Incline Dumbbell Bench Press – 3 working sets Flat Barbell Bench Press – 3 working sets Face Pull – 3 working sets of 8 to 10 reps per set with 1 to 2 minutes of rest in between these lighter sets 3 ab circuits The

To conduct an MSP workout, you’ll lift your new five-rep max weight 180 pounds three or four times, then rest for ten to twenty seconds. Then you’ll do three more reps at 180, rest a bit, do two more at 180, rest a bit, do two more at 180, rest a bit, do two more at 180, rest a bit, then perhaps only muster up one rep on your final “mini-set.” That, friends, is a beautiful Maximum Sustained Power workout! In contrast, consider the typical approach of trying to execute your five-rep max deadlift weight consecutively, with no rest break. You might hit five reps the first set, another five reps on the second set, and then be crapped out like a Vegas high roller.

MSP workouts involve full-body functional movements like deadlifts, squats, leg presses, and vertical jumps. MSP workouts feature heavy weights, few reps, and more rest. By doing a succession of mini-sets, you “go max or

Instead of adding more weight or more reps, we’re going to add more work by manipulating Time Under Tension (TUT). TUT refers to how long a muscle is under strain during a set of exercise. The longer a rep or set takes to complete, the higher the TUT.

So how do we add TUT to an exercise? Let’s say that for the push-up you would usually complete a rep with a 1: 1: 1 tempo. That means you take one second to lower your body, one second to pause at the bottom, and one second to raise your body back to the starting position. If that seems too easy for you then slow it down to a 2: 1: 2 tempo, then 3: 1: 3, then 4: 1: 4, then… you get the idea. When you can easily complete every set of an (RF) exercise using a 5: 1: 5 tempo then it’s time to increase the weight you’re using.

TUT doesn’t apply to the kettlebell swing. The swing is the one case where I recommend adding reps in order to progress. Once you’re completely comfortable performing 5 sets of 10 swings with a given weight start increasing the sets by one rep each week. After you master sets of 20 it’s time to level up with a shiny new kettlebell.

Start by doing 1 set of 2 negative chin-ups each day and 5 sets of 1 negative chin-up on the RF day. Increase the number of reps as you get stronger and the negative chin-ups begin to feel easier. Once you are able to do a set of 5 strong, slow negative chin-ups each day, see if you are able to perform your first full chin-up.

You've got braised short ribs in the big oven, and that potato, leek, and prune gratin that Brad loves in the warming drawer underneath. There is asparagus prepped in the steamer- Ian can just turn it on and set it for eight minutes." When I helped redesign their kitchen, the Gaggenau rep convinced me to put in two warming drawers, since I'm usually leaving them food that is fully prepared but won't be consumed immediately, and an in-counter steamer, which has been a total game changer when it comes to getting a simple green vegetable on their plates every night, not to mention making the weekly pasta night a cinch. "The perfect thing for a chilly fall night like tonight." "That is what I figured. And there is a chocolate ginger sticky toffee pudding on the counter for dessert. The coffee caramel sauce is in the other warming drawer." "That sounds interesting, a new one?" One of the recipes I've been working on this week, sort of an update of the English classic. I'm loving how the dark chocolate and sweet heat of the ginger take the cake out of the cloying realm, and the bitterness of the coffee in the caramel sauce sets it all off beautifully. "Something I've been playing with.

For A Sales Team I encourage clients to generally set up their dashboards in a three column format, including: Left: Current month activity (amount of stuff going on). Center: current month results/deals. Right: Long-term results (year-to-date). Example screenshot, blurred for privacy: Example Sales Development Rep Dashboard Every sales rep should set up their own personal dashboard, so they can see the state of their own business at a glance (and it makes it easier for their manager to coach/help them). Below, I have laid out a three-column dashboard

Instead, you’re going to do what most popular mainstream weightlifting programs never prescribe: you’re going to focus on heavy, compound weightlifting, and you’re going to do just enough sets and reps in your workouts to maximize muscle overload and stimulation without going so far as overtraining.

Working out with a bad partner sucks. It drains your energy and motivation and can even cause you to lose enthusiasm for working out altogether. On the other hand, working out with a good partner can go far in keeping you on track and making progress. He helps keep you accountable and wanting to show up every day, and having a spot on certain exercises helps push you for another rep and encourages you to move up in weight as you should. These things can make a big difference as time goes on. Those workouts, additional reps, and progressions in weight that wouldn’t have happened if you were solo add up to real gains. So, I recommend that you find someone to work out with before you start, and the two of you should agree to the following code. 1. I will show up on time for every workout, and if I can’t avoid missing one, I’ll let my partner know as soon as I know. 2. I won’t let my partner get out of a workout easily. I will reject any excuses that are short of an actual emergency or commitment that can’t be rescheduled, and I will insist that he comes and trains. In the case where there’s a valid excuse, if at all possible, I’ll offer to train at a different time so we can get our workout in. 3. I will come to the gym to train—not to chat. When we’re in the gym, we focus on our workouts, we’re always ready to spot each other, and we get our work done efficiently. 4. I will train hard to set a good example for my partner. 5. I will push my partner to do more than he thinks he can. It’s my job to motivate him to do more weight and more reps than he believes possible. 6. I will be supportive of my partner and will compliment him on his gains.

I love to accompany the why to everything we do as this archetype looks for big-picture meaning. These athletes crave independence. When trust is built and the situation allows, it is OK to casually turn your back on the Free Spirit and let them be as they create, work, or put in a little extra time to hone their craft. Once the athlete is educated appropriately and has a high training age, including them on decisions regarding set and rep ranges will help this athlete take control of their training process.

Warm-Up The following is an example of a warm-up for an intense workout. Warm-Up 2 to 5 min brisk walk warm-up Dynamic stretch ➢ Walk on toes—2 sets of 15 yards ➢ Walk on heels—2 sets of 15 yards ➢ Arm swings—2 sets of 10 clockwise and counterclockwise ➢ Arm hugs—2 sets of 10 reps Straight leg kicks—3 sets of 15 yards Leg swings—2 sets of 15 reps High knees—3 sets of 15 yards Walking lunges—3 sets of 15 yards Lateral lunges—2 sets of 10 reps (back and forth, do not hold end position) Wrist sways—3 sets, 15 each way Hula hip swings—2 sets of 10 clockwise and counterclockwise

3 days per week for 8 weeks: Set a timer for 20 minutes and alternate pushups and one or two handed kettlebell swings on the minute.  Use the elbows in rule for pushups and keep your hips fully extended and your abs firing.  If you can’t do full pushups, do kneeling pushups or pushups against a wall. Your goal is to double your work capacity in 20 minutes with excellent form.  Start with an unchallenging number of reps for both pushups and swings and build from there.  You want your first few workouts to be easy and gradually get harder, then back off, then get harder.  Continue adding one rep per minute in both pushups and strict swings every workout until the fourth week then back off (do the unchallenging number of reps you did at the beginning). On the sixth week, start with the numbers you used starting on the second week and continue adding reps until completing the eighth week.

Maximum Metabolism Workout Weekly Plan WEEK DAY 2 DAY 4 DAY 6 1 10 reps (rest 30 seconds between exercises) 15 reps (rest 60 seconds between exercises) 12 reps (rest 45 seconds between exercises) 2 15 reps (rest 45 seconds between exercises) 12 reps (rest 30 seconds between exercises) 10 reps (rest 15 seconds between exercises) 3 2 sets, 12 reps (rest 30 seconds between exercises) 2 sets, 10 reps (rest 15 seconds between exercises) 2 sets, 15 reps (rest 45 seconds between exercises) 4 2 sets, 10 reps (no rest between exercises) 2 sets, 15 reps (rest 30 seconds between exercises) 2 sets, 12 reps (rest 15 seconds between

Also around this time, there began to be evidence of Team Trump’s contact with the Russians when music PR agent, Rob Goldstone, reached out to set up a meeting to offer Team Trump dirt on Hillary Clinton. In a June 3rd email to Donald Trump, Jr., Goldstone, PR rep

Strength Work Pull-ups: 3×5→15 with 3 minutes of rest at 10×0 tempo Dips: 3×5→15 with 3 minutes of rest at 10×0 tempo Wide Ring Rows: 3×5→15 with 3 minutes of rest at 10×0 tempo Rings Pushups: 3×5→15 with 3 minutes of rest at 10×0 tempo Squats (pistol progression or barbell): 3×5→15 with 3 minutes of rest at 10×0 tempo Deep Step-ups: 3×5→15 with 3 minutes of rest at 10×0 tempo L-sit for 60s total, in as many sets as needed, not to failure Compression Work for 3×10s (Organized according to: exercise, exercise order, sets × reps with progressive principle, rest time, tempo.) Prehabilitation, Isolation Work, Flexibility Work, and Cool Down 3×1 minute sets of Rice Bucket for the wrists 3×10 Biceps Curls 3-5×30s Splits Holds 3-5×30s German Hangs 3-5×20s Back Bridges 1 minute of Deep Breathing (in through the nose, out through the mouth)

Sixth of Ten Elegies for Fire and Oxycodone The Greek myth goes like this you probably know it but I had to look it up Prometheus steals fire from Zeus and the other gods gives it to humans heaven's prowess now mortal Zeus sticks it to Prometheus cause he knows knowledge knows how sharp its edge can be chains him to a rock an eagle eating his liver all day the liver regenerates every morning the eagle keeps eating keeps eating keeps eating with the patent for Oxycontin set to run out in 2013 Purdue Pharma reformulates it gets a new patent lobbies the old drug illegal no one steals from the gods no one dulls the blade of knowledge - That summer my first desk job insurance intakes at a doctor's office the relief of air conditioning pharma reps catering our lunches released from the fear of dropping a ladder on a foreman of threading my thumbnail with another drill bit the good doc scheduled in five minute increments I retyped patient addresses all hill towns sixty miles off the waiting room so full and grumpy I wondered about the etymology of patient but never what makes a person drive hours through the mountains wait hours for a flicker with the doc I was not paid to wonder I quit before I ever typed your name

At this point, you want to pick an amount of weight that you can do for three sets of ten repetitions with some difficulty. Once you can easily do three sets of ten reps, increase the number of reps to eleven each set. Once you can easily do that, increase the number of reps to twelve. And once you can do three sets of twelve reps each, then it’s time to move up in weight. How much more weight? Enough to make three sets of ten reps difficult once again.

Practice: Sitting Mindfulness Meditation Find a quiet time and place. Sit upright but relaxed on a chair or cushion. Be comfortable! You can even meditate in a recliner. Either cup your hands, letting your thumbs touch, or simply rest them in whatever way is comfortable. Set a timer so you don’t have to worry about the time. Close your eyes fully or leave them at half-mast. Bring your attention to your breath and your body. Let your mind be spacious and your heart be kind and soft. Feel your breath at your belly or your nose. Let your breath be natural. Notice each in-breath and each out-breath. Say to yourself, “breathing in” as you breathe in and “breathing out” as you breathe out. Expect your mind to wander right away. That’s normal! The goal is not to stop your thoughts but to train your attention. The goal is to spend more time in the present moment and less time lost in distraction. Label your thoughts “thinking” if you want, then return your attention to your breath. Do this again, and again, and again, and again. Each time you discover that your mind has wandered is an opportunity to do a “rep” and build that mindfulness muscle. Even if you think you are doing this badly, it is still working. Meditation thrives on practice and a kind approach. If you do this simple practice every day, you will gradually become more grounded and aware.

In the morning, I jumped out of bed with a burst of excitement, the song “Child of Mine” playing in my head. Happy birthday to me! I’d been wanting a baby for the past several years, and finding a donor I felt so comfortable with seemed like the best birthday present ever. Heading to the computer, I smiled at my good fortune—I was really going to do this. I typed in the sperm bank’s URL, found the donor’s profile, and read it all over again. I was just as certain as I’d been the night before that he was The One—the one that would make sense to my child when he or she asked why, of all the possible donors, I chose this guy. I placed the donor in my online shopping cart—just as I might with a book on Amazon—double-checked the order, then clicked Purchase Vials. I’m having a baby! I thought. The moment felt monumental. As the order processed, I planned what I had to do next: Make an appointment for the insemination, buy prenatal vitamins, put together a baby registry, get the baby’s room set up. Between thoughts, I noticed that my order was taking a while to complete. The rotating circle on my screen, known as the “spinning wheel of death,” seemed to be spinning for an unusually long time. I waited, waited some more, and finally tried using the back button in case my computer was crashing. But nothing happened. Finally, the spinning wheel of death disappeared and a message popped up: Out of stock. Out of stock? I figured there must be some computer glitch—maybe when I pressed the back button?—so I speed-dialed the sperm bank and asked for Kathleen, but she was out and I got transferred to a customer-service rep named Barb. Barb looked into the matter and determined that this was no glitch. I’d selected a very popular donor, she said. She went on to explain that popular donors went quickly and that, while the company tried to “restock” their “inventory” often, there was a six-month hold for it so it could get quarantined and tested. Even when the inventory was made available, she said, there still might be a long wait, because some people had placed it on back order. As Barb spoke, I thought of how Kathleen had called just yesterday. Now it occurred to me that maybe she’d suggested this donor to several women. Like me, maybe many women had bonded with Kathleen over her honest appraisals of semen.

Set the target muscle size to a little better from what it was yesterday.

On the last reps of the last set, when you can’t push anymore, gather thoughts of the one you love or hate the most and feel the magic.

Warm up at least 12 minutes, or be naturally warmed up. Work up to training with weight at 80 percent of your maximum, about six reps, with rest between sets of at least three minutes. Cool down at least 12 minutes, or be naturally active following your workout. Recovery includes seven to nine hours of uninterrupted sleep each night.

What do you want to set? Excuses or examples?

Success, is built rep by rep, set by set, both in bodybuilding and life.

The book, All I Really Need to Know I Learned in Kindergarten, was written in 1986 by a minister, Robert Fulghum, and it’s full of simple-sounding life advice, like “share everything,” “play fair,” and “clean up after your own mess.” Chen believes that these skills—the elementary, pre-literate skills of treating other people well, acting ethically, and behaving in prosocial ways, all of which I consider “analog ethics”—are badly needed for an age in which our value will come from our ability to relate to other people. He writes: While I know that we’ll need to layer on top of that foundation a set of practical and technical know-how, I agree with [Fulghum] that a foundation rich in EQ [emotional quotient] and compassion and imagination and creativity is the perfect springboard to prepare people—the doctors with the best bedside manner, the sales reps solving my actual problems, crisis counselors who really understand when we’re in crisis—for a machine-learning powered future in which humans and algorithms are better together. Research has indicated that teaching analog ethics can be effective. One 2015 study that tracked children from kindergarten through young adulthood found that people who had developed strong prosocial, noncognitive skills—traits like positivity, empathy, and regulating one’s own emotions—were more likely to be successful as adults. Another study in 2017 found that kids who participated in “social-emotional” learning programs were more likely to graduate from college, were arrested

In exercise, to grow better, focus on one set of muscles.

Efforts for goals, like reps in a set, should be at a constant pace, without breaks.

Seconds make a rep, reps make a set, sets make a session, sessions don’t make but break, muscles, muscle-break makes you.

Every hour, complete 10 to 20 air squats. Stand at your desk. Get your heart rate up with a brisk walk to the bathroom or water fountain 10 times a day. Bring a resistance band to your office to get in a quick 10-rep set of bicep curls between tasks.

A typical mistake is setting the kettlebell down sloppily, with a rounded back and the weight on the toes, following a hard (and often perfect) set of swings or snatches. Don’t! Mentally stay with the set until the kettlebell is safely parked. Lower the kettlebell in a way you would if you were planning to do another rep. Then let go, and only then relax.

Kettlebells stake out the gray zone between the two disciplines. Users handle significant poundage virtually non-stop for the session duration. Workouts are brutal affairs as the athlete tugs, throws, lifts, flings, powers or finesses the bell, singularly, or two at a time, in a wide range of patterned exercises for multiple sets and reps. In a typical progressive resistance exercise the motor-pathway is narrow. When using a progressive resistance machine the groove is narrower yet. A kettlebell uses a broad motor pathway that forces whole series of muscles to work in a coordinated fashion to complete the proscribed exercise. The ‘gaps’ are attacked and the space between conventional weight training movements are filled in.

Never go to failure but vary the difficulty of your sets. For example, your estimated best in the side press is four reps. Some sets do one or two reps, others three. Play by the seat of your pants.

Generally perform no more than five reps per set in various presses and side bends. It is better to increase the difficulty by upgrading to a heavier kettlebell, selecting a more difficult press (e.g. the military rather than the side press), moving slower, pausing at different points of the lift, compressing the rest periods between the sets, or performing more sets of five reps. Use the above techniques by themselves or in any sensible combination.

Do not freak out about training the same movement or the same body part for two or more days in a row. It is a standard operating procedure among Russian athletes. For example, the Russian National Powerlifting Team benches up to eight times a week. The key to successful frequent training is constant variation of the loading variables: weights, reps, sets, rest periods, tempo, exercise order, exercise selection, etc.

Twice a week, a hard 12 minutes of the U.S. Department of Energy “Man Maker.” The Man Maker is a painfully simple workout that was devised and implemented at a federal agency’s academy by Green Beret vet Bill Cullen, RKC. Its template is simple: alternate sets of high-rep kettlebell drills—swings in our case—with a few hundred yards of jogging. Do your swings “to a comfortable stop” most of the time and all-out occasionally. Don’t run hard; jogging is a form of active recovery. Senior RKC Mike Mahler prefers the jump rope to jogging, another great option.

The fourth week keep the number of ladders at five, but now try to work up to 4 reps. In the beginning you might only do one (1, 2, 3, 4) ladder and four (1, 2, 3) ladders. It is fine. Don’t struggle with the top-end sets; improve without maxing out. Stay with it until you get 5 x (1, 2, 3, 4)—50 quality repetitions and almost no sweat! You may have guessed what you are supposed to do next when you are ready: 5 x (1, 2, 3, 4, 5), or an awesome 75 repetitions with a heavy kettlebell! As before, do five ladders and patiently work up to five rungs in every one of them. Take a couple of days off and test yourself with a heavier kettlebell. You will be impressed with your strength. Then

The order of the drills in the rotation is up to you but it is a good idea to alternate harder and easier (for you) exercises and/or sets. For example, do a set of five reps in the difficult military press, then ten reps in the relatively easy two-arm snatch pull.

Get a light dumbbell, say ten pounds for an average lady and two to three times as much for a gentleman, and do one arm snatches two to three times a week followed by ab work and back and hamstring stretches. Do as much as you can stand; the sets, reps, and rest periods are up to you. Just make sure to have your heart checked beforehand and slowly ease into the program. And do not forget to synchronize your breathing with your movement, otherwise you will wilt in no time flat.

Snatches, cleans and jerks can be performed for any number of repetitions, from one to hundreds. Leave all the sets of more than ten reps for the very end of the workout to avoid their negative effect on your presses. The exception is when your presses have become too easy and you have not saved up for a heavier kettlebell yet. Understand that performing strength drills on the background of pronounced fatigue is only marginally effective.

Kettlebell Swings For Strength Grab your heaviest kettlebell and swing it 4, 6, or 8 times and then rest for as long as is required to bring the heart rate down to normal. Repeat this sequence for 45 to 60 minutes. The number of reps you do will depend on how heavy a kettlebell you have, for my level it would be 4 at 48kg / 105lbs, 6 at 40kg, or 8 at 36kg. The amount of rest would be anywhere from 2 minutes and up. I would use my rest time for mobility and stretching. In the session, I would complete anywhere from 16 to 20 sets or more. This is a workout you can do approximately 2 or more times a week.

Sample Strength Work Routine (with two additional exercises at the end): • Pull-ups: 3×5→12 with 3 minutes of rest at 10×0 tempo • Dips: 3×5→12 with 3 minutes of rest at 10×0 temp • Wide Ring Rows: 3×5→12 with 3 of minutes rest at 10×0 tempo • Rings Pushups: 3×5→12 with 3 minutes of rest at 10×0 tempo • Squats (pistol progression or barbell): 3×5→12 with 3 minutes of rest at 10×0 tempo • Deep Step-ups: 3×5→12 with 3 minutes of rest at 10×0 tempo • L-Sit for 60s total in as many sets as needed, not to failure • Compression Work for 3×10s • Planche Isometrics: 5×12s with 3 minutes of rest • L-Sit Pull-up Eccentrics: 3×(3 × 7s) or 3×3 with 10s eccentrics Legend: Exercise, Sets × Reps with Progressive Principle, Exercise Order, Rest Time, and Tempo

Do a set of push-ups and end a few repetitions short of failure. Record the number. Rest at least 30 minutes. Do ~40 repetitions of the following breathing exercise: Max inhale (raise chest) and “let go” exhale (drop chest sharply). The let-go exhale can be thought of as a short “hah.” If you’re doing this correctly, after 20 to 30 reps you might feel loose, mild lightheadedness, and a little bit of tingling. The tingling is often felt in the hands first. On the last breathing cycle, breathe in completely, exhale completely, then do another set of push-ups. More often than not, people will experience

arm snatch: 10 reps •Left arm clean: 10 reps •Left arm swing: 20 reps •Immediately change arms and perform same exercises and reps; this is one set. Perform three sets with a one-minute rest between sets.

Having been a Ship’s Captain, a Naval Officer a Mathematics & Science Teacher, most people would believe that my primary interests would be directed towards the sciences. On the other hand, those that know me to be an author interested in history, may believe me to be interested in the arts. University degrees usually fall into the general category of Art or Science. It’s as if we have to pick sides and back one or the other team…. With my degree in Marine Science I am often divided and pigeon holed into this specific discipline or area of interest. One way or the other, this holds true for most of us but is this really true for any of us. As a father I can certainly do other things. Being a navigator doesn’t preclude me from driving a car. Hopefully this article does more than just introduce Cuban Art and in addition gives us all good reason to be accepted as more than a “Johnny One Note.“ My quote that “History is not owned solely by historians. It is a part of everyone’s heritage” hopefully opens doors allowing that we be defined as a sum of all our parts, not just a solitary or prominent one. As it happens, I believe that “Just as science feeds our intellect, art feeds our soul.” For the years that Cuba was under Spanish rule, the island was a direct reflection of Spanish culture. Cuba was thought of as an extension of Spain's empire in the Americas, with Havana and Santiago de Cuba being as Spanish as any city in Spain. Although the early Renaissance concentrated on the arts of Ancient Greece and Rome, it spread to Spain during the 15th and 16th centuries. The new interest in literature and art that Europe experienced quickly spread to Cuba in the years following the colonization of the island. Following their counterparts in Europe, Cuban Professionals, Government Administrators and Merchants demonstrated an interest in supporting the arts. In the 16th century painters and sculptors from Spain painted and decorated the Catholic churches and public buildings in Cuba and by the mid-18th century locally born artists continued this work. During the early part of the 20th century Cuban artists such as Salvador Dali, Joan Miró and Pablo Picasso introduced modern classicism and surrealism to Europe. Cuban artist Wilfred Lam can be credited for bringing this artistic style to Cuba. Another Cuban born painter of that era, Federico Beltran Masses, known to be a master of colorization as well as a painter of seductive images of women, sometimes made obvious artistic references to the tropical settings of his childhood. As Cuban art evolved it encompassed the cultural blend of African, European and American features, thereby producing its own unique character. One of the best known works of Cuban art, of this period, is La Gitana Tropical, painted in 1929, by Víctor Manuel. After the 1959 Cuban Revolution, during the early 1960’s, government agencies such as the Commission of Revolutionary Orientation had posters produced for propaganda purposes. Although many of them showed Soviet design features, some still contained hints of the earlier Cuban style for more colorful designs. Towards the end of the 1960’s, a new Cuban art style came into its own. A generation of artists including Félix Beltran, Raul Martinez, Rene Mederos and Alfredo Rostgaard created vibrantly powerful and intense works which remained distinctively Cuban. Though still commissioned by the State to produce propaganda posters, these artists were accepted on the world stage for their individualistic artistic flair and graphic design. After bringing the various and distinct symbols of the island into their work, present day Cuban artists presented their work at the Volumen Uno Exhibit in Havana. Some of these artists were Jose Bedia, Juan Francisco Elso, Lucy Lippard, Ana Mendieta and Tomas Sanchezare. Their intention was to make a nationalistic statement as to who they were without being concerned over the possibility of government rep

Please review “How To Properly Set Up Your Plank (Hands).” Once you are properly set up, drive your knee towards your chest and tap your knee with the opposite hand.  With full control, return back to starting position.  Alternate every single rep until the desired reps are completed.  For a split moment, you are effectively balancing on only one hand and one foot, causing your core to engage.  The objective is to control your core during the entire movement.

A method we developed to shock the muscle was “stripping.” In a normal weight training sequence, you do your first set with lighter weight and then work your way up. But in stripping, you do the reverse. For example, in preparation for London, I needed to bulk up my deltoids. So I’d do dumbbell presses, where you hold a dumbbell in each hand at shoulder height and then raise them up above your head. With stripping, I’d start at my top weight: six repetitions with 100-pound dumbbells. Put those down, take the 90-pound dumbbells and do six reps. And so on, all the way down the rack. By the time I reached the 40s, my shoulders would be on fire and six reps would feel like each arm was lifting 110 pounds, not 40. But before putting down the weights, I’d shock the deltoids further by doing lateral raises, lifting the 40s from hip level out to shoulder height. After that, my shoulder muscles would be so totally berserk that I did not know where to put my hands. It was agony to let them hang by my sides and impossible to lift them. All I could do was drape my arms on a table or a piece of equipment to relieve the excruciating pain. The deltoids were screaming from the unexpected sequence of sets. I’d shown them who was boss. Their only option now was to heal and grow.

when presented with options or a product with three sets, it feels complete and whole in our minds.5 Anything outside of that becomes overwhelming. Rule number one of explaining a product or offer is knowing that a confused buyer never buys. So if you overexplain and give way too many details, your prospect most likely is going to say, “I need to think about it.” The famous objection sales reps hear about 95 percent of the time.