tag:blogger.com,1999:blog-13970356203298151342024-03-05T14:22:48.937+07:00Doddy Estiarafitness, diet, and herbal medicine tipsdoddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.comBlogger107125tag:blogger.com,1999:blog-1397035620329815134.post-34983202755341031582011-07-30T00:06:00.001+07:002011-07-30T00:06:22.342+07:00Health Guidelines for Ramadhan<p><img style="border-top-width: 0px; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" src="http://lh4.ggpht.com/-l45BTSJ4S74/TjLlmnsHceI/AAAAAAAAEVg/kMIu60eVf3I/ramadhan_health_thumb%25255B3%25255D.jpg?imgmax=800" border="0" /></p> <a name='more'></a> <p>This article provides useful advice on <strong>how to avoid some common problems encountered in Ramadhan.</strong> The advice should enable one to fast comfortably and enjoy fully the spiritual benefits of Ramadhan.</p> <p>During Ramadhan, our diet should not differ greatly from normal and should be as simple as possible. We should be able to <strong>maintain our normal weight</strong>, neither losing nor gaining. However, if one is over-weight, <strong>Ramadhan is an ideal time to lose weight.</strong></p> <p>We should<strong> aim to consume slow digesting foods</strong> including fiber-containing foods. Slow-digesting foods last up to 8 hours, while fast-digesting foods last only 3 to 4 hours.</p> <p>Slow-digesting foods are foods that contain grains and seeds like barley, wheat, oats, semolina, beans, lentils, whole meal flour, etc. (complex carbohydrates).</p> <p>Fast-burning foods are foods that contain sugar, white flour, etc. (refined carbohydrates).</p> <p>Fibre-containing foods are bran-containing foods, whole wheat, grains, seeds, vegetables like green beans, peas, sem (papry), marrow, mealies, spinach, methie, fruit with skin, dried fruit especially dried apricots, figs and prunes, almonds, etc.</p> <p><strong>Meals should be well-balanced,</strong> containing foods from each food group, i.e. fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products. Fried foods should be limited. They cause indigestion, heart-burn, and weight problems.</p> <h5><strong>AVOID</strong></h5> <ul> <li>Fried and fatty foods. </li> <li>Foods containing too much sugar. </li> <li>Over-eating especially at sehri. </li> <li>Too much tea at sehri. Tea makes you pass more urine taking with it valuable mineral salts that your body would need during the day. </li> <li>Smoking cigarettes. If you cannot give up, cut down gradually starting a few weeks before Ramadhan. </li> </ul> <h5><strong>EAT</strong></h5> <ul> <li>Complex carbohydrates at sehri so that the food lasts longer. </li> <li>Haleem is an excellent source of protein and is a slow-burning food. </li> <li>Dates are excellent source of sugar, fibre, carbohydrates, potassium & magnesium. </li> <li>Almonds are rich in protein and fibre with less fat. </li> <li>Bananas are a good source of potassium, magnesium and carbohydrates. </li> </ul> <h5><strong>DRINK</strong></h5> <p>As much water or fruit juices as possible between iftar and bedtime so that your body may adjust fluid levels in time.</p> <p>*****</p> <h5><strong>PROBLEMS TO AVOID DURING RAMADAN</strong></h5> <p><strong>CONSTIPATION</strong> </p> <p>Constipation can cause piles (haemorroids), fissures (cracks in anal canal) and indigestion, with a bloated feeling. <br /><strong>Causes:</strong> Too much refined foods, too little water and not enough fibre in the diet. <br /><strong>Remedy:</strong> Avoid refined foods, increase water intake, use bran in baking, brown flour when making roti.</p> <p><strong>INDIGESTION AND WIND</strong></p> <p><strong>Causes:</strong> Over-eating. Excessive fried and fatty foods, spicy foods, and foods that produce wind e.g. eggs, cabbage, lentils, fizzy drinks like Cola also produce gas. <br /><strong>Remedy:</strong> Do not over-eat, drink fruit juices or water. Avoid fried foods, add ajmor to wind-producing foods.</p> <p><strong>LETHARGY ('low blood pressure')</strong></p> <p>Excessive sweating, weakness, tiredness, lack of energy, dizziness, especially on getting up from sitting, paleness and feeling faint are symptoms associated with "low blood pressure". This tends to occur towards the afternoon. <br /><strong>Causes:</strong> Too little fluid intake, decreased salt intake. <br /><strong>Remedy:</strong> Keep cool, increase fluid and salt intake. <br /><strong>Caution:</strong> Low blood pressure should be confirmed by taking a blood pressure reading when symptoms are present. Persons with high blood pressure may need their medication adjusted during Ramadhan. They should consult their doctor.</p> <p><strong>HEADACHE</strong></p> <p><strong>Causes:</strong> Caffeine and tobacco-withdrawal, too much exercise, lack of sleep, hunger usually occur during the day and worsen towards the evening. When associated with "low blood pressure", the headache can be quite severe and can also cause nausea before Iftar. <br /><strong>Remedy:</strong> Cut down caffeine and tobacco slowly starting a week or two before Ramadhan. Herbal and caffeine-free teas may be substituted. Reorganise your schedule during the Ramadan so as to have adequate sleep.</p> <p><strong>LOW BLOOD SUGAR</strong></p> <p>Weakness, dizziness, tiredness, poor concentration, perspiring easily, feeling shaky (tremor), headache, and palpitations are symptoms of low blood sugar. <br /><strong>Causes in non-diabetics:</strong> Excessive sugar consumption i.e. refined carbohydrates especially at suhur (sehri). The body produces too much insulin causing the blood glucose to drop. <br /><strong>Remedy:</strong> Eat something at sehri, and limit sugar-containing foods and drinks. <br /><strong>Caution:</strong> Diabetics may need to adjust their medication in Ramadan, consult your doctor.</p> <p><strong>MUSCLE CRAMPS</strong></p> <p><strong>Causes:</strong> Inadequate intake of calcium, magnesium and potassium foods. <br /><strong>Remedy:</strong> Eat foods rich in these minerals e.g. vegetables, fruit, dairy products, meat and dates. <br /><strong>Caution:</strong> Those on high blood pressure medication and with kidney stone problems should consult their doctor.</p> <p><strong>PEPTIC ULCERS, HEART BURN, AND GASTRITIS</strong></p> <p>Increased acid levels in an empty stomach aggravate the above conditions. It causes a burning feeling in the stomach area and can extend up to the throat. Spicy foods, coffee, and Cola drinks worsen these conditions. <br />Medications are available to control acid levels in the stomach. People with proven peptic ulcers and hiatus hernia should consult their doctor well before Ramadhan.</p> <p><strong>KIDNEY STONES</strong></p> <p>Kidney stones may occur in people who have less liquids to drink. Therefore, it is essential to drink extra liquids so as to prevent stone formation.</p> <p><strong>JOINT PAINS</strong></p> <p><strong>Causes:</strong> Extra salah during Ramadhan increases pressure on the knee joints. In the elderly and those with arthritis this may cause pain, stiffness, swelling and discomfort. <br /><strong>Remedy:</strong> Lose weight so that the knees do not have to carry any extra load. Exercise the lower limbs before Ramadhan so that they can be prepared for the additional strain. Being physically fit allows greater fulfilment, thus enabling one to be able to perform salah with ease.</p> <p align="right"><smallp>SOURCE: www.ramadhanzone.com/ramadhan_health.asp</small></p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com1tag:blogger.com,1999:blog-1397035620329815134.post-57418910824108638862011-07-29T23:53:00.001+07:002011-07-29T23:53:49.006+07:00Maintain Weight During Ramadan<p><a href="http://lh3.ggpht.com/-IG59f7c70Vc/TjLlkmCq2ZI/AAAAAAAAEVc/RsMWwFEczVE/s1600-h/ramadhan_health%25255B5%25255D.jpg"><img title="ramadhan_health" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="285" alt="ramadhan_health" src="http://lh4.ggpht.com/-l45BTSJ4S74/TjLlmnsHceI/AAAAAAAAEVg/kMIu60eVf3I/ramadhan_health_thumb%25255B3%25255D.jpg?imgmax=800" width="480" border="0" /></a></p> <a name='more'></a> <p>The month of Ramadan is a great opportunity to focus on <em>bringing back a balanced and healthy lifestyle</em> in your life. <strong>Through fasting you begin to learn how to manage your eating habits, how to improve self-control and discipline</strong><em>.</em> This month requires you to give the stomach a break, and by doing so you are able to break down and expel the accumulated toxins from your body. </p> <p><strong>Balanced food and fluid intake is important between fasts</strong>. The kidney is very efficient at maintaining the body's water and salts, such as sodium and potassium. However, these can be lost through sweating. To prevent muscle breakdown, meals must contain adequate levels of 'energy food', such as carbohydrates and some fat. Hence, a balanced diet with adequate quantities of nutrients, salts and water is vital.</p> <p>People gain weight when their energy intake exceeds their energy output. In other words, this happens when a person consumes calories (eating) more than he/she burns (in physical activity). <em>Watching our weights is necessary for a healthy life</em>. <strong>You can easily use the occasion of Ramadan to lose some weight.</strong> You don't have to stop eating or avoid going to Iftars. You just have to follow a few guidelines:</p> <ul> <li> <p><strong>To remain healthy during Ramadan, normal quantities of food from the major food groups: bread and cereal, milk and dairy product, fish, meat and poultry, bean, vegetable and fruit should be consumed</strong>. (Vegetarians and Vegans should amend this list as appropriate). <em>Intake of fruits after a meal is strongly suggested</em>. In actual fact, our diet in Ramadan should not differ very much from our normal diet and should be as simple as possible.</p> </li> <li> <p><strong>Avoid eating too many carbohydrates</strong>. Most Iftar dinners are composed of a ton of carbohydrates. Pasta, rice, bread, sweets and sugars are the most common culprits. Try to avoid these. No, your host will not be offended. Instead of eating a ton of rice with the red sauce, try to cut the rice out totally and just have the sauce.</p> </li> <li> <p><strong>Suhoor or Sehri, the pre-dawn meal, should be a wholesome, moderate meal</strong> that is filling and provides enough energy for many hours. It is therefore particularly<strong> important to include slowly-digesting foods in the suhoor</strong>. Complex carbohydrates are foods that will help release energy slowly during the long hours of fasting. Complex carbohydrates are found in grains and seeds, like barley, wheat, oats, millets, semolina, beans, lentils, wholemeal flour, basmati rice, etc. Eat whole wheat or oat cereal or whole wheat bread, 1-2 serving with a cup of milk. Add 2-3 teaspoons of olive oil in a salad or the cereal. Eat 1-2 servings of fruits, as a last item.</p> </li> <li> <p>Iftar is the meal which breaks the day's fast. This meal could include dates, following the Prophetic traditions. <strong>Dates will provide a refreshing burst of much-needed energy.</strong> Fruit juices will also have a similar, revitalising effect. The meal should remain a meal and not become a feast! Try to minimise the rich, special dishes that traditionally celebrate the fast.</p> </li> <li> <p><strong>Eat fiber-rich foods</strong>. Fibre-rich foods are also digested slowly and include bran, cereals, whole wheat, grains and seeds, potatoes with the skin, vegetables such as green beans and almost all fruit, including apricots, prunes, figs, etc.</p> </li> <li> <p><strong>Consuming enough protein during each of your Ramadan meals</strong> will keep you feeling full until the next meal, preventing you from eating too many sweets. Good sources of protein include fish, skinless chicken, lean meat cuts, and legumes (chickpeas and beans), nuts and seeds.</p> </li> <li> <p><strong>Drinking of sufficient water and juices between Iftar and sleep</strong> to avoid dehydration and for detoxification of the digestive system should be encouraged in fasting individuals.</p> </li> <li> <p><strong>Fried foods, very spicy foods and foods containing too much sugar such as sweets, the delight of many, can cause health problems and should be limited during Ramadan</strong>. They cause indigestion, heart-burn, and weight problems. Fasting can often increase gastric acidity levels in the stomach causing a burning feeling, a heaviness in the stomach and a sour mouth. This can be overcome by eating foods rich in fiber such as whole wheat bread, vegetables, humus, beans and fruits. These foods trigger muscular action, churning and mixing of food, breaking it into small particles, and thus help reduce the build up of acid in the stomach.</p> </li> <li> <p>In addition to these eating habits, people should <strong>do some physical activity of any kind</strong> depending on their health status and preferences. Walking for thirty minutes after iftar, for example, is recommended. Another important point is <strong>getting adequate sleep</strong> and not exceeding the needed hours.</p> </li> </ul> <p>In addition, <strong>diabetics taking insulin should consult their doctor</strong> to see if their dose can be adjusted for them to fast during Ramadan. In all cases of Muslim diabetics fasting, they should closely <strong>monitor their blood sugar levels especially before and after meals.</strong></p> <p align="right"><small>source: www.lifemojo.com/lifestyle/maintain-weight-during-ramadan-3081378</small></p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com1tag:blogger.com,1999:blog-1397035620329815134.post-28720720484898310462011-07-28T22:04:00.001+07:002011-07-28T22:05:43.312+07:00Weight Training Tips from Arnold Schwarzenegger: Create a monster<p><strong><font size="4">Create a monster</font></strong> <br />by Arnold Schwarzenegger </p> <p><strong>Novel approaches to training can be the best way to shock your muscles.</strong></p> <p><strong><img title="big-biceps-arnold" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="365" alt="big-biceps-arnold" src="http://lh3.ggpht.com/-6HaR02jEqRY/TjF6DYsISbI/AAAAAAAAEVM/CDNk8DsS5nc/big-biceps-arnold%25255B6%25255D.jpg?imgmax=800" width="400" border="0" /></strong></p> <a name='more'></a> <p>I talk so much about the many common ways to <strong>add intensity to your workouts</strong> - techniques like drop sets, forced reps, rest-pauses and holding peak contractions - that I sometimes forget the not-so-obvious ones. Recently, I thought back to some of the <em>innovative ways</em> that my fellow bodybuilders and I achieved that <em>extra bit of intensity in a workout,</em> as we always pursued another 5-10 pounds of new muscle growth. <em>Here are three of the more creative measures we took.</em></p> <p><strong>Partial Holds</strong> <br /><em>This novel technique involves holding a relatively light weight steady at various points along the path of an exercise, which forces the muscle to maintain a constant contraction for extended periods.</em> </p> <p>Let’s use lateral raises as an example. After reaching failure on a straight set, I lifted the dumbbells out to my sides only 5 inches or so and held them there for 10 seconds. That may not sound like such a big deal, but believe me, it provides a painful end to a set. When I was seeking an even greater burn, I’d do this another time or two after resting for 15 seconds, almost like rest-pausing. Give it a try the next time you feel you’ve hit a plateau. This works similarly with pull-ups. At the end of a set, lift yourself only a few inches above the bottom of the rep and hold this position for as long as you can. What a way to force your lats to grow wider!</p> <p><img title="arnold_pull_up" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="407" alt="arnold_pull_up" src="http://lh5.ggpht.com/-FN0AAo1DUUo/TjF6GpB1sXI/AAAAAAAAEVQ/r-Y-asbUCeA/arnold_pull_up%25255B6%25255D.jpg?imgmax=800" width="248" border="0" /> </p> <p><strong>Multi-Exercise Sets</strong> <br /><em>This one’s great, though you almost never see it done at the gym. Instead of performing, say, four sets of one exercise, do one set each of four different exercises for the same bodypart.</em> </p> <p>Using chest as an example, this might entail doing one set of barbell incline presses, resting a minute or so - this is not a superset, mind you - then doing a set of flat-bench dumbbell presses, resting, then a set of incline flyes, resting for another minute, and finishing with weighted (or bodyweight-only) dips. Think about it: By performing four different movements, you employ different angles and stresses on the same muscles each set. You can do this for your entire workout, which may require getting creative since you’ll do about 10 distinct exercises, or you can finish your routine the way you normally do, picking 2-3 more exercises for that muscle group and performing 3-4 sets of each. </p> <p><img title="arnold-chest" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="285" alt="arnold-chest" src="http://lh4.ggpht.com/-EwtTMu8mwls/TjF6Ubl14JI/AAAAAAAAEVU/4afLE_Gtvow/arnold-chest%25255B6%25255D.gif?imgmax=800" width="460" border="0" /> </p> <p><strong>“One-and-a-Half” Method</strong> <br />Finally, you have one-and-a-halves, which I think of as a less elaborate way of doing 21s (in which you perform the top half of a rep seven times, then the bottom half seven times, then finish with seven full reps).</p> <p><em>With this method, you follow each full rep with a half rep. The goal, of course, is to experience a maximum burn in your target muscles.</em> Let me explain how to do this for biceps. On a given set of standing barbell or dumbbell curls, follow every full rep with one in which you go only halfway up or halfway down. When I used this technique, I made sure that I performed every half rep very slowly and strictly. Toward the end of the set I often had to cheat the full reps up because my biceps were in such excruciating pain. </p> <p><img title="Arnold Cheat Curl" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="289" alt="Arnold Cheat Curl" src="http://lh3.ggpht.com/-iWU59QniYyI/TjF6dmxn2eI/AAAAAAAAEVY/lI3o-yZnNT0/Arnold%252520Cheat%252520Curl%25255B6%25255D.jpg?imgmax=800" width="432" border="0" /> </p> <p>Add these <em>three techniques</em> to your current routine and I promise you’ll experience a new kind of soreness - and muscle growth!</p> <p align="right"><small>source: www.muscleandfitness.com/training/arms/create-monster</small></p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com4tag:blogger.com,1999:blog-1397035620329815134.post-83115591084842981832011-07-28T21:38:00.001+07:002011-07-28T21:47:25.595+07:00Weight Training Tips from Arnold Schwarzenegger: Reach your peak<p><img title="arnold-scwarzenegger-preacher curl" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="200" alt="arnold-scwarzenegger-preacher curl" src="http://lh3.ggpht.com/-Zd7MYQXnApA/TjF0NOc1PlI/AAAAAAAAEVA/K3Jl5yEcrU0/arnold-scwarzenegger-preacher%252520curl%25255B6%25255D.jpg?imgmax=800" width="350" align="right" border="0" /></p> <p><strong><font size="4">Reach your peak</font></strong> <br />by <strong>Arnold Schwarzenegger</strong></p> <p>For me, developing each bodypart - and, as a result, my entire body - to its full potential was all about going the extra mile in every workout, every set and, more specifically, every rep. That’s where <strong>peak contractions</strong> came into play.</p> <a name='more'></a> <p><strong>Peak contractions entail consciously flexing and squeezing a muscle at the point it’s under the most stress during a rep</strong>. Flexing your biceps at the midpoint of a curl, for example, is <em>a peak contraction</em> and should be held for anywhere from a brief moment to several seconds.</p> <p><em>The primary benefit of executing peak contractions on a given repetition is that you’re able to intensify the contraction and therefore the stress on that particular muscle. The more stress you place on the muscle, the more growth you stimulate.</em></p> <p>With most exercises, <strong>the best way to achieve peak contraction is simply to pause at the top of the movement and mentally “squeeze” the muscle</strong>. For example, when doing dumbbell lateral raises for deltoids, I recommend holding the weights at the top position (arms parallel to the floor) and pausing for a second or two before lowering. While in this position, flex your delts as intensely as possible. Just this extra moment of pause will considerably intensify the repetition. </p> <p><strong>To achieve peak contraction, oftentimes you’ll need to use less weight than you usually do.</strong> Rowing exercises provide a good example: Many bodybuilders have big, broad backs but no middle- and inner-back detail. This is likely because they use too much weight on cable and machine rows and cannot bring their shoulders back far enough to achieve peak contraction. To avoid this, try using a little less resistance on rows, and squeeze your shoulder blades together at the top of each rep, holding this position for a moment to maximize the peak contraction. </p> <p><img title="arnold-scwarzenegger-back-pose" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="375" alt="arnold-scwarzenegger-back-pose" src="http://lh5.ggpht.com/-EuQqhqf7O4g/TjF0SsNdMEI/AAAAAAAAEVE/LqZ-CwBrzUY/arnold-scwarzenegger-back-pose%25255B6%25255D.jpg?imgmax=800" width="461" border="0" /></p> <p><strong>To get maximum intensity when doing peak contractions, I suggest the following tips:</strong></p> <p>>> <strong>For a period of quality training, try performing peak contractions for entire workouts</strong> (using appropriate movements); remember, you’ll have to decrease your poundages. Alternatively, you might prefer to use peak contractions on only the final few reps of the last two sets of an exercise.</p> <p>>> <strong>Achieve peak contraction by squeezing your target muscles at or near the apex of each rep</strong> for anywhere between one and several seconds. This is the basis of the peak contraction principle, so it’s worth repeating.</p> <p>>> Some free-weight exercises, like curls and flyes, require you to <strong>stop short of the top of the rep to get the most benefit from peak contraction</strong>. Others, like lateral raises and rows, allow you to continue to the very top.</p> <p>>> <strong>Cables and machines are a great way to utilize peak contractions</strong> because they provide constant tension on your muscles. </p> <p>>> <strong>Practice flexing and contracting your muscles between sets or workouts</strong>, using isotension to subject your muscles to additional peak contraction intensity. </p> <p>>> Remember that intensity techniques like <strong>peak contractions are for quality muscle-building.</strong> They’re not usually applicable to heavy strength-training movements such as the bench press, overhead press and squat.</p> <p align="right"><small>source: www.muscleandfitness.com/training/arms/reach-your-peak</small></p> <p><img title="Arnold 14" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="460" alt="Arnold 14" src="http://lh4.ggpht.com/-4xm4yVKFXNM/TjF1S0h_hMI/AAAAAAAAEVI/CW7uSFqdJUk/Arnold%25252014%25255B6%25255D.jpg?imgmax=800" width="460" border="0" /></p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com3tag:blogger.com,1999:blog-1397035620329815134.post-89226240440572615312011-07-27T22:41:00.003+07:002011-07-28T21:04:52.283+07:00‘Lost’ Bornean Rainbow Toad (Ansonia latidisca) Rediscovered After 87 Years<div style="background: none repeat scroll 0% 0% rgb(204, 204, 204); padding: 5px 8px;"><img alt="An adult female of the Borneo rainbow toad, spanning just 2 inches (51 mm) in length, hadn't been spotted for 87 years." border="0" height="300" src="http://lh5.ggpht.com/-fOkq-cDwLas/TjAxqFxUeGI/AAAAAAAAEU4/XPEelY3UUo8/rainbowtoad22.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="An adult female of the Borneo rainbow toad, spanning just 2 inches (51 mm) in length, hadn't been spotted for 87 years." width="450" /><i>An adult female of the Borneo rainbow toad, spanning just 2 inches (51 mm) in length, hadn't been spotted for 87 years.</i> <br />
CREDIT: © Indraneil Das </div><a name='more'></a><br />
<i><b>Ansonia latidisca</b></i>, commonly called the <b>Sambas stream toad</b> or <b>Bornean rainbow toad</b>, is a small true toad rediscovered in 2011 after being unseen since 1924. It is found in Indonesia and Malaysia. Its natural habitats are subtropical or tropical moist lowland forests and rivers. It is threatened by habitat loss.<br />
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<div style="background: none repeat scroll 0% 0% rgb(51, 187, 221); padding: 5px 8px;"><b>Scientific classification </b></div><div style="background: none repeat scroll 0% 0% rgb(204, 204, 204); padding: 5px 8px;">Kingdom <span style="color: blue;"><i>Animalia</i> <small><span style="color: black;">Linnaeus, 1758</span></small> </span>– <b>animals</b></div><div style="background: none repeat scroll 0% 0% rgb(204, 204, 204); padding: 5px 8px;">Phylum <i><span style="color: blue;">Arthropoda</span></i> <small>Latreille, 1829</small> – <b>arthropods</b></div><div style="background: none repeat scroll 0% 0% rgb(204, 204, 204); padding: 5px 8px;">Class <i><span style="color: blue;">Amphibia</span></i> <small>Linnaeus, 1758</small> - <b>amphibians</b></div><div style="background: none repeat scroll 0% 0% rgb(204, 204, 204); padding: 5px 8px;">Order <i><span style="color: blue;">Anura</span></i> <small>Fischer von Waldheim, 1813</small></div><div style="background: none repeat scroll 0% 0% rgb(204, 204, 204); padding: 5px 8px;">Family <i><span style="color: blue;">Bufonidae</span></i> <small>Gray, 1825</small> - <b>toads</b></div><div style="background: none repeat scroll 0% 0% rgb(204, 204, 204); padding: 5px 8px;">Genus <i><span style="color: blue;">Ansonia</span></i> <small>Stoliczka, 1870</small></div><div style="background: none repeat scroll 0% 0% rgb(204, 204, 204); padding: 5px 8px;">Species <i><span style="color: blue;">Ansonia latidisca</span></i> <small>Inger, 1966</small> </div><div style="background: none repeat scroll 0% 0% rgb(231, 231, 231); padding: 5px 8px;">Common name: <b>Sambas stream toad, </b><b>Bornean rainbow toad</b></div><div style="background: none repeat scroll 0% 0% rgb(231, 231, 231); padding: 5px 8px;">Synonym: </div><br />
After months of scouring remote forests in <i>Borneo,</i> researchers spotted three <b>rainbow toads</b> up a tree, snapping the first-ever photographs of this <i>elusive amphibian species</i> that hadn't been seen for 87 years, scientists announced on July 13.<br />
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Last seen in 1924, the <b>Bornean rainbow toad (<i>Ansonia latidisca</i>)</b> had been listed as one of <b>the world's top 10 most wanted lost frogs</b>, or those that hadn't been seen in at least a decade. Conservation scientists thought the chances of spotting the<i> spindly-legged toad</i> were slim.<br />
<br />
In fact, until this rediscovery, scientists had only seen illustrations of the <i>mysterious and long-legged toad</i> existed, after collection by European explorers in the 1920s.<br />
<br />
<div style="background: none repeat scroll 0% 0% rgb(204, 204, 204); padding: 5px 8px;"><img alt="rainbow-toad illustration" border="0" height="456" src="http://lh5.ggpht.com/-qoek6303iuM/TjAxtL1gHTI/AAAAAAAAEU8/FHJJ5R63flQ/rainbowtoadillustration6.jpg?imgmax=800" style="border-width: 0px; display: block; float: none; margin-left: auto; margin-right: auto;" title="rainbow-toad illustration" width="315" /><i>Prior to the rediscovery of the sambas stream toad (also called the Borneo rainbow toad) in Borneo after eluding scientists for 87 years, this was the only image depicting what the mysterious toad looked like.</i> <br />
CREDIT: Reproduced in Inger (1966); © Fieldiana Zoology.</div><br />
"When I saw an email with the subject '<i>Ansonia latidisca </i>found' pop into my inbox I could barely believe my eyes," said Robin Moore of <i>Conservation International</i>, adding that an attached image proved the unbelievable finding. "The species was transformed in my mind from a black and white illustration to a living, colorful creature." (Moore launched the campaign <i>the Global Search for Lost Amphibians</i>.)<br />
<br />
Three individuals of <i>the missing toad</i>, including an adult female, adult male and a juvenile, were documented up three different trees in Penrissen, a region outside the protected area system of Sarawak, which is one of two Malaysian states on the island of Borneo. The toads ranged in size from 1.2 inches (30 millimeters) for the juvenile to 2.0 inches (51 mm) for the adult female. All three sported long, skinny limbs and bright skin pigments.<br />
<br />
Initial searches by <b>Indraneil Das</b> of <i>Universiti Malaysia Sarawak</i> and colleagues took place during evenings after dark along the high rugged ridges of the Gunung Penrissen range of Western Sarawak. The first few months proved fruitless; so the team decided to include higher elevations in their search. And one night last August on of Das' graduate students, Pui Yong Min, found one of the three gangly toads up a tree.<br />
<br />
If you want to see <i>newly rediscovered frog,</i> however, it's probably best to look at the photos, as Das has said he won't divulge the exact site of the rediscovery right now, owing to the intense demand for <i>brightly-colored amphibians</i> by those involved in the pet trade.<br />
<br />
The effort was part of <i>the global search for lost amphibians by Conservation International, the International Union for Conservation of Nature (IUCN) Amphibian Specialist Group</i>, with support from <i>Global Wildlife Conservation</i>. The large search involved 126 researchers who scoured areas in 21 countries, on five continents, between August and December 2010.<br />
<br />
The hope was to determine whether <i>the lost amphi</i>bians had survived increasing pressures, such as habitat loss, climate change and disease — a fungus that causes the infectious disease chytridomycosis is devastating amphibian populations worldwide.<br />
<br />
The only other member of the Top 10 list that has been rediscovered is the spotted stubfoot toad (<i>Atelopus balios</i>), which is restricted to a very small area in southwestern Ecuador.<br />
<br />
<i>The rediscovered Borneo species</i> is listed as Endangered by the IUCN's Red List.<br />
<br />
source:<br />
<ul><li><a href="http://www.livescience.com/15038-lost-rainbow-toad-rediscovered-borneo.html" title="http://www.livescience.com/15038-lost-rainbow-toad-rediscovered-borneo.html">http://www.livescience.com/15038-lost-rainbow-toad-rediscovered-borneo.html</a> </li>
<li><a href="http://en.wikipedia.org/wiki/Ansonia_latidisca" title="http://en.wikipedia.org/wiki/Ansonia_latidisca">http://en.wikipedia.org/wiki/Ansonia_latidisca</a> </li>
<li><a href="http://www.biolib.cz/en/taxonposition/id178314/" title="http://www.biolib.cz/en/taxonposition/id178314/">http://www.biolib.cz/en/taxonposition/id178314/</a> </li>
<li><a href="http://taxonomicon.taxonomy.nl/TaxonTree.aspx?id=137056&tree=0.1" title="http://taxonomicon.taxonomy.nl/TaxonTree.aspx?id=137056&tree=0.1">http://taxonomicon.taxonomy.nl/TaxonTree.aspx?id=137056&tree=0.1</a> </li>
</ul>doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com2tag:blogger.com,1999:blog-1397035620329815134.post-14861409620707817042011-07-27T22:14:00.001+07:002011-07-27T22:17:15.379+07:00Butterfly anatomy<p align="center"><img title="Butterfly anatomy" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="404" alt="Butterfly anatomy" src="http://lh3.ggpht.com/-N8Lz0zz69H0/TjArWyW7ahI/AAAAAAAAEUw/EsthyTRPuZI/Anatomi%252520kupu-kupu.jpg?imgmax=800" width="399" border="0" /><a name='more'></a> <strong>Butterfly anatomy</strong></p> <p>Butterflies belong to the order of insects called lepidoptera. Lepidoptera means "<em>scaled wings</em>." The purpose of their scales is to give them their bright colors. <strong>Most butterflies have the same body structure, or anatomy</strong>. Their adult bodies are made up of three parts; the <strong>head</strong>, the <strong>thorax</strong> and the <strong>abdomen</strong>.</p> <p><img title="butterfly-proboscis" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="432" alt="butterfly-proboscis" src="http://lh3.ggpht.com/-1PKRPfXGF1o/TjArZyzn_pI/AAAAAAAAEU0/J9t3gW5t-58/butterfly-proboscis%25255B15%25255D.jpg?imgmax=800" width="200" align="right" border="0" /></p> <li> <p><strong>Head</strong> - the head is the part of the insect that contains the brain, two compound eyes, the proboscis and the pharynx (the start of the digestive system). The two antennae are attached to the head. </p> </li> <li> <p><strong>Antennea</strong> - the antennae is a sensory appendage that is attached to the head of adult insects. Antennae are used for the sense of smell and balance. Butterflies have two antennae with little round balls on the ends.</p> </li> <li> <p><strong>Compound Eye</strong> - butterfly compound eyes are made up of many hexagonal lenses just like other insect compound eyes.</p> </li> <li> <p><strong>Proboscis</strong> - adult butterflies sip nectar and other liquids using a spiral, straw-like proboscis located on their head. When not in use, the proboscis is coiled up like a garden hose pipe. </p> </li> <li> <p><strong>Labial palps</strong> – labial palps help the butterfly decide what is and isn't food</p> </li> <li> <p><strong>Thorax</strong> - the thorax is the body section between the head and the abdomen. The legs and wings are attached to the thorax.</p> </li> <li> <p><strong>Forewing</strong> - the fore wings are the two upper wings.</p> </li> <li> <p><strong>Hindwing</strong> - the hind wings are the two lower wings.</p> </li> <li> <p><strong>Legs </strong>- butterflies have two short legs at the front and four longer legs at the back.</p> </li> <li> <p><strong>Abdomen</strong> - the abdomen is the segmented tail area of an insect that contains vital organs such as the heart, Malpighian tubules, reproductive organs and most of the digestive system.</p> <p>references: </p> <ul> <li><a title="http://animals.howstuffworks.com/insects/butterfly1.htm" href="http://animals.howstuffworks.com/insects/butterfly1.htm">http://animals.howstuffworks.com/insects/butterfly1.htm</a> </li> <li><a title="http://www.animalcorner.co.uk/insects/butterflies/butterflies_anatomy.html" href="http://www.animalcorner.co.uk/insects/butterflies/butterflies_anatomy.html">http://www.animalcorner.co.uk/insects/butterflies/butterflies_anatomy.html</a> </li> <li><a title="http://www.education.umd.edu/EDCI/edci385/webquests3/Webquest2/banatomy.html" href="http://www.education.umd.edu/EDCI/edci385/webquests3/Webquest2/banatomy.html">http://www.education.umd.edu/EDCI/edci385/webquests3/Webquest2/banatomy.html</a> </li> </ul> <p></p> <p></p> <p></p> <p></p> <p></p> </li> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com0tag:blogger.com,1999:blog-1397035620329815134.post-61960208681491998562011-07-17T07:58:00.001+07:002011-07-28T05:42:06.384+07:00Shawn Ray’s Leg Routine<div style="padding-right: 8px; padding-left: 8px; background: rgb(225,225,225); padding-bottom: 5px; padding-top: 5px" align="center"><img title="Shawn Ray LEG PRESS" style="border-right: 0px; border-top: 0px; display: block; float: none; margin-left: auto; border-left: 0px; margin-right: auto; border-bottom: 0px" height="334" alt="Shawn Ray LEG PRESS" src="http://lh4.ggpht.com/-xkVYCRRhI4g/TiIzcSSYQ9I/AAAAAAAAEUE/7KYhmaduhD0/Shawn%252520Ray%252520LEG%252520PRESS%25255B9%25255D.jpg?imgmax=800" width="447" border="0" /><a name='more'></a><em>Shawn Ray was 1994 and 1996 Mr. Olympia runner-up. </em></div> <p>At <strong>the Olympia</strong>, <em>Shawn Ray</em> was the perennial and consistently excellent, as he flexed in a record-tying 12 posedowns there and all in a row from 1990-2001. Those were some of the strongest lineups ever seen on any bodybuilding stage, and his string of success included two runnerup finishes (1994, 1996), putting him in the argument for<strong> best bodybuilder to never win a Sandow</strong>.</p> <p><strong>Shawn Ray On Variety</strong> <br />“I was always changing my leg routine. I’d change big things like exercises and exercise order. And I’d also change little things, like foot position or the type of machine I used for things like <em>leg curls</em> and <em>leg extensions</em>. Every machine hit my muscles slightly differently, so for complete development I used them all. I never wanted to get too comfortable, just doing the same things the same way.”</p> <div style="padding-right: 8px; padding-left: 8px; background: rgb(51,187,221); padding-bottom: 5px; padding-top: 5px" align="center"><strong>Shawn Ray’s Leg Routine</strong><b> </b></div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(225,225,225); padding-bottom: 5px; padding-top: 5px">Exercise                                     Sets               Reps</div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px"><font color="#0000ff">One-leg extensions</font>                   <font color="#008080">4                  15</font> </div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px"><font color="#0000ff">Squats</font>                                            <font color="#008080">5                  12-6</font> </div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px"><font color="#0000ff">Leg presses</font>                                  <font color="#008080">4                  8-12</font> </div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px"><font color="#0000ff">Two-leg extensions</font>                  <font color="#008080">4                 10-12</font> </div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px"><font color="#0000ff">Standing leg curls</font>                      <font color="#008080">4                 12-15</font> </div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px"><font color="#0000ff">Lying leg curls</font>                            <font color="#008080">4                 12-15</font> </div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px"><font color="#0000ff">Stiff-leg deadlifts</font>                        <font color="#008080">4                 12-15</font> </div> <small>source: www.flexonline.com/training/lower-body/ray%E2%80%99s-legs</small> <p> <img title="Shawn Ray LEG EXTENSION" style="border-right: 0px; border-top: 0px; display: inline; border-left: 0px; border-bottom: 0px" height="330" alt="Shawn Ray LEG EXTENSION" src="http://lh4.ggpht.com/-r5V3WDB26yQ/TiIzeflgKKI/AAAAAAAAEUI/zfNl7hu2wgc/Shawn%252520Ray%252520LEG%252520EXTENSION%25255B9%25255D.jpg?imgmax=800" width="221" border="0" /><img title="Shawn Ray LEG EXTENSION 2" style="border-right: 0px; border-top: 0px; display: inline; border-left: 0px; border-bottom: 0px" height="330" alt="Shawn Ray LEG EXTENSION 2" src="http://lh4.ggpht.com/-9o8ohzhzNmk/TiIzhZWknEI/AAAAAAAAEUM/IdYw7WJWvo0/Shawn%252520Ray%252520LEG%252520EXTENSION%2525202%25255B8%25255D.jpg?imgmax=800" width="226" border="0" /></p> <p><img title="Ronnie coleman _shawn ray_kevin levrone at mr olympia 2000" style="border-right: 0px; border-top: 0px; display: block; float: none; margin-left: auto; border-left: 0px; margin-right: auto; border-bottom: 0px" height="290" alt="Ronnie coleman _shawn ray_kevin levrone at mr olympia 2000" src="http://lh5.ggpht.com/-iVvzHmWRLP8/TiI0bohQc7I/AAAAAAAAEUU/PPV_No414kY/Ronnie%252520coleman%252520_shawn%252520ray_kevin%252520levrone%252520at%252520mr%252520olympia%2525202000%25255B8%25255D.jpg?imgmax=800" width="420" border="0" /></p> <p><img title="shawn-ray-16" style="border-right: 0px; border-top: 0px; display: block; float: none; margin-left: auto; border-left: 0px; margin-right: auto; border-bottom: 0px" height="567" alt="shawn-ray-16" src="http://lh3.ggpht.com/-n9xwC3FE4HI/TiIzml6GSKI/AAAAAAAAEUQ/9lT6R4IpmIA/shawn-ray-16%25255B10%25255D.jpg?imgmax=800" width="470" border="0" /></p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com2tag:blogger.com,1999:blog-1397035620329815134.post-42701390809134546762011-06-10T21:45:00.001+07:002011-07-28T05:41:22.017+07:00Phil Heath's Biceps Workout<div style="padding-right: 8px; padding-left: 8px; background: rgb(225,225,225); padding-bottom: 5px; padding-top: 5px" align="center"><img title="2010 Mr. Olympia runner-up Phil Heath" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="331" alt="2010 Mr. Olympia runner-up Phil Heath" src="http://lh5.ggpht.com/-ey3DU-tyhQo/TfIt9GTSO4I/AAAAAAAAETw/UwaxX_-6ejc/2010%252520Mr.%252520Olympia%252520runner-up%252520Phil%252520Heath%25255B5%25255D.jpg?imgmax=800" width="418" border="0" /><a name='more'></a> Phil Heath is 2010 Mr. Olympia runner-up. </div> <p><strong>Phil Heath’s beginner advice</strong> <br />"Know your limits. You don't want to get hurt, yet you want to go heavy. An eight- to 12-rep range is ideal. A beginner should do no more than nine sets for bis and nine for tris. You should try every exercise to find which ones work for you. Just because something works for me or someone else doesn't mean it'll work for you.</p> <div style="padding-right: 8px; padding-left: 8px; background: rgb(51,187,221); padding-bottom: 5px; padding-top: 5px" align="center"><strong>Phil Heath’s Biceps Workout</strong><b> </b></div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(225,225,225); padding-bottom: 5px; padding-top: 5px">Exercise                                     Sets               Reps</div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px"><font color="#0000ff">Barbell preacher curls</font>             <font color="#008080">3                  10</font> </div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px"><font color="#0000ff">Incline dumbbell curls</font>           <font color="#008080">3                  10</font> </div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px"><font color="#0000ff">Two-arm high cable curls</font>      <font color="#008080">3                  10</font> </div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px"><font color="#0000ff">One-arm high cable curls</font>        <font color="#008080">1                  10</font> </div> <small>source: www.flexonline.com/training/heath’s-biceps</small> <p><img title="Phil Heath bicep 2" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="320" alt="Phil Heath bicep 2" src="http://lh5.ggpht.com/-ublH8jiVslc/TfIuAvZEe0I/AAAAAAAAET0/2Pst3oO2w6g/Phil%252520Heath%252520bicep%2525202%25255B4%25255D.jpg?imgmax=800" width="474" border="0" /></p> <p><img title="Phil Heath bicep" style="border-right: 0px; border-top: 0px; display: inline; border-left: 0px; border-bottom: 0px" height="384" alt="Phil Heath bicep" src="http://lh6.ggpht.com/-obnIhF0Frzg/TfIuIf2KGTI/AAAAAAAAEUA/ZnPlsOc8bU4/Phil%252520Heath%252520bicep%25255B4%25255D.jpg?imgmax=800" width="474" border="0" /></p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com0tag:blogger.com,1999:blog-1397035620329815134.post-15786633414383351152011-05-26T19:32:00.001+07:002011-07-28T05:42:06.386+07:00Alina Popa’s Quad Routine<p><img title="alina popa quads routine" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="176" alt="alina popa quads routine" src="http://lh3.ggpht.com/-vZbbnWq_K1s/Td5IF63t8tI/AAAAAAAAETk/nWxKVdfjmgs/alina%252520popa%252520quads%252520routine%25255B11%25255D.jpg?imgmax=800" width="304" align="right" border="0" /></p> <p>So far, <strong>Romania’s Alina Popa</strong> is the <strong>biggest bodybuilding surprise of 2011</strong>. After a distant eighth in her only other pro show, she rocketed into <em>third place at March’s Ms. International</em> behind legends Iris Kyle and Yaxeni Oriquen, setting herself up as a posedown probable for this year’s Ms. Olympia. Popa told FLEXONLINE how she got the wheels that propelled her rapidly through the pro ranks--to the top three and, perhaps, next time, even higher. </p> <a name='more'></a> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px"><strong>Popa on quads</strong> <br />I like the basics best, and in the off-season I go as low as six reps on squats.</div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px">Four months before a contest, I begins my conditioning workouts, emphasizing supersets and 10-15 reps per set.</div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px">I always change and adjust the speed and/or weight from one workout to another or I try the same exercise on a different machine to hit my quads from different angles.</div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px">I train hamstrings in a separate workout from quads.</div> <br /> <div style="padding-right: 8px; padding-left: 8px; background: rgb(51,187,221); padding-bottom: 5px; padding-top: 5px" align="center"><strong>Alina Popa’s Quad Routine</strong></div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px"><strong>EXERCISE                            SETS                                   REPS</strong> </div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px"><font color="#0000ff">Squats</font>                                       4                                       6-8 </div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px">   or</div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px"><font color="#0000ff">Leg presses</font>                             4                                       6-10 </div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(238,238,238); padding-bottom: 5px; padding-top: 5px"><font color="#0000ff">Leg extensions</font>                      4                                       8-10 </div> <div style="padding-right: 8px; padding-left: 8px; background: rgb(204,204,204); padding-bottom: 5px; padding-top: 5px"><font color="#0000ff">Lunges</font>                                      4                                       10 per leg </div> <p>source: www.flexonline.com/training/popa’s-quads</p> <p><img title="alina_popa_ms_international_2010_review" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="694" alt="alina_popa_ms_international_2010_review" src="http://lh5.ggpht.com/-bgPyrH0bgAU/Td5IK-5Ti2I/AAAAAAAAETo/5skjihoHHIo/alina_popa_ms_international_2010_review%25255B21%25255D.jpg?imgmax=800" width="464" border="0" /> </p> <p><img title="Alina Popa a few days before the Arnie classic 2010" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="697" alt="Alina Popa a few days before the Arnie classic 2010" src="http://lh6.ggpht.com/-Fk4jYej3mYg/Td5IRM6HmII/AAAAAAAAETs/CmFWJhzWb4o/Alina%252520Popa%252520a%252520few%252520days%252520before%252520the%252520Arnie%252520classic%2525202010b%25255B7%25255D.jpg?imgmax=800" width="464" border="0" /></p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com0tag:blogger.com,1999:blog-1397035620329815134.post-74473750795622030922011-01-23T06:04:00.000+07:002011-01-23T06:04:00.067+07:00The Best Workouts for Every Mood<p><strong><font size="3">Fitness Fixes for Any Mood</font></strong></p> <p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="215" src="http://fitbie.msn.com/sites/default/files/woman-kickboxing-art_0.jpg" width="250" align="right" border="0" /> Dreary days got you down? Don’t let that ruin your workout. Whether you’re feeling crabby or floating on cloud nine, <em>you can maximize your mood to blast a ton of calories and bust out of an emotional rut—if you choose the right routine.</em> In fact, <em>studies have shown workouts to be as powerful as drugs at treating depression. And a little goes a long way</em>—even 10 minutes has been shown to boost energy and mood. To find out how to channel emotional ups and downs into more effective workouts, we tapped Stacey Rosenfeld, PhD, a clinical psychologist and certified personal trainer in New York City who has studied the effects of different workouts on mood. </p> <a name='more'></a> <p><strong><font size="3">1. When you’re feeling: Stressed out, </font></strong><strong>Try: Swimming</strong> <br />Yoga isn’t the only way to find peace of mind. If holding a pose when your brain is racing drives you crazy, you may be better off <em>distracting yourself with higher-intensity cardio</em>. “There’s something about the water that’s very soothing,” says Rosenfeld. “My patients also say that it helps them sleep, which is important if your stress is keeping you up at night.” To get a boost without dwelling on negative thoughts throughout the workout, get your mind off of your worries with intervals, suggests Rosenfeld. Swim as hard as you can to one end of the pool, then recover on the way back. </p> <p><strong><font size="3">2. When you’re feeling: Sad, </font></strong><strong>Try: A scenic walk</strong> <br />“The biggest thing when you’re feeling down is just to get yourself going,” says Rosenfeld. “Sadness is a low-arousal state, so it’s not an ideal time to push yourself,” she explains. Listen to your body and aim to do something rather than nothing—<em>even a 10-minute walk has been shown to release mood-lifting endorphins. </em></p> <p><strong><font size="3">3. When you’re feeling: Angry, </font></strong><strong>Try: Kick-boxing</strong> <br />It may be cliché, but <em>a healthy release</em> can be just what the doctor ordered, says Rosenfeld. Why not channel that aggression into a calorie-blasting workout? Another good option: strength training. The combination of physically pushing yourself while mentally focusing on the workout lets you blow off steam in a productive way, leaving you clear-headed by the time you head for the shower. </p> <p><strong><font size="3">4. When you’re feeling: Happy; </font></strong><strong>Try: Urban rebounding</strong> <br />Feel like jumping up and down? Go ahead—and burn over 500 calories an hour doing it! A fat-blasting throwback to the mini-trampolines of the ‘80s, <em>Urban Rebounding classes</em> (offered at Bally’s and other gyms nationwide) involve jumping on a trampoline while doing full-body toning and conditioning. If bouncing around for an hour isn’t your thing, that’s okay—just try another class. <em>It doesn’t matter what you do, as long as you harness your top-of-the-world mood by doing something you never thought you could. </em></p> <p><strong><font size="3">5. When you’re feeling: Lonely; </font></strong><strong>Try: Dropping in on a running club</strong> <br /><em>There’s nothing like the endorphins from a good workout to help spark conversation and build new friendships</em>. Don’t have a workout buddy on call? Most exercise groups welcome newcomers, so don’t be shy. Look for fliers at a local sporting goods store or rec center, or search your zip code at meetup.com. And even if you don’t talk to anybody, working out alongside others can help you get a better workout while feeling less exertion, according to British researchers. </p> <p></p> <p><a href="http://careerigniter.msn.com/articles/detail/26856823?source=msnhp&ocid=xnetr1-5"></a></p> <p></p> <em>sorce: http://fitbie.msn.com/get-fit/tips/best-workouts-every-mood/tip/0</em> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com0tag:blogger.com,1999:blog-1397035620329815134.post-33333060052161418932011-01-21T07:52:00.000+07:002011-01-21T07:52:00.731+07:0030-Second Weight Loss Tricks<p><strong><font size="3">Quick-Hit Weight Loss Strategies</font></strong></p> <p>We like our <em>weight loss plans</em> the same way we like our Wi-Fi—fast and fail-proof. Science shows that when it comes to dropping pounds, <em>small changes can yield big results</em>.</p> <p>So even if you have less than a minute to spare, you’ve got time to <em>cut calories and curb cravings</em>. These <strong>weight loss tricks</strong> take a half-minute to complete, but you’ll reap the rewards long after those 30 seconds are up.</p> <a name='more'></a> <p><strong><font size="3">Pick Pistachios</font></strong></p> <p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="172" src="http://fitbie.msn.com/sites/default/files/pistachios-green-bowl-ss.jpg" width="250" align="right" border="0" /> Researchers from University of Eastern Illinois say that when people eat this snack twice a week, they’re <em>less likely to gain weight than those who don’t</em>. </p> <p>In a nutshell, the study also found that people who snacked on in-shell pistachios ate 50 percent less than those who ate the shelled kind, yet they reported feeling just as full and satisfied. </p> <p><strong><font size="3">Give Yourself a Mini-Manicure</font></strong></p> <p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="172" src="http://fitbie.msn.com/sites/default/files/mini-manicure-ss_0.jpg" width="250" align="right" border="0" /> Sometimes a few simple tricks can curtail mindless snacking. “<em>Do a quick 30-second manicure in the evening</em>,” says Dawn Jackson Blatner, RD, author of <em>The Flexitarian Diet</em> and spokesperson for the American Dietetic Association. “A coat of clear nail polish just makes it harder for you to stick your hand into a bag of chips.” </p> <p><font size="3"><strong>Slice Your Food</strong></font></p> <p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="172" src="http://fitbie.msn.com/sites/default/files/sliced-chicken-ss.jpg" width="250" align="right" border="0" /> Can good manners help you slim down?  Exhibit A for why table manners ought to make a comeback: <em>Cutting your food into smaller portions slows down your food intake</em>, and it also visually tricks you to think that you’re eating more. Researchers from Japan’s National Food Research Institute found that people thought piles of sliced meats and veggies were 27 percent larger than when the food was kept in one piece. Satiety is affected by visual cues, so making your portions appear larger will help you feel satisfied with less.</p> <p><strong><font size="3">Weigh Yourself Daily</font></strong></p> <p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="172" src="http://fitbie.msn.com/sites/default/files/weigh-yourself-daily-ss.jpg" width="250" align="right" border="0" /> Think you can guesstimate how well you’re <em>losing weight</em>? Study after study shows that regularly stepping on the scale can help you drop pounds. How much more weight? People who log weekly and daily weigh-ins lose about 12 to 18 pounds more than those who check less frequently, concludes a review study in the<em> International Journal of Behavioral Nutrition and Physical Activity</em>.</p> <p><strong><font size="3">Just Add Flax</font></strong></p> <p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="172" src="http://fitbie.msn.com/sites/default/files/add-flax-for-fiber-ss.jpg" width="250" align="right" border="0" /> Sprinkle this healthy extra on your oatmeal, casserole, or soup for a light, nutty kick, says Sari Greaves, RD, spokesperson for the American Dietetic Association and Nutrition Director at Step Ahead Weight Loss Center in Bedminster, NJ. The extra fiber will help fill you up for only 35 calories a tablespoon, and you’ll get the added benefits of heart-healthy omega-3 fatty acids. </p> <p><strong><font size="3">Dress Down</font></strong></p> <p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="172" src="http://fitbie.msn.com/sites/default/files/wear-denim-to-work-ss.jpg" width="250" align="right" border="0" /> Take advantage of Casual Friday. A University of Wisconsin, La Crosse study found that <em>people who wear jeans to work take 491 more steps a day than those in business wear</em>. </p> <p> </p> <p> </p> <p><strong><font size="3">Brush Immediately After Dinner</font></strong></p> <p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="172" src="http://fitbie.msn.com/sites/default/files/brush-teeth-after-dinner-ss.jpg" width="250" align="right" border="0" /> Tap into years of Pavlovian training, and brush your teeth soon after you’ve finished supper. Traditionally, brushing your teeth is a signal to stop eating, explains Blatner, so you’re primed to resist after-hours snacking. <em>The essence of peppermint has been reported to suppress appetite</em>, and cleaning your chompers with strong-tasting toothpaste may help distract your taste buds from craving another flavor. </p> <p><strong><font size="3">Add Air</font></strong></p> <p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="172" src="http://fitbie.msn.com/sites/default/files/whipped-butter-ss.jpg" width="250" align="right" border="0" /> Whipped versions of classic foods contain more air per volumetric unit, so you’re <em>eating fewer calories per serving</em>. Choose whipped yogurt over the regular kind (save 30 calories) or whipped butter over sticks (save 50 calories). But remember, this doesn’t mean whipped cream is a health food.</p> <p><strong><font size="3">Make Your Own Salad Dressing</font></strong></p> <p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="172" src="http://fitbie.msn.com/sites/default/files/lemon-oil-salad-dressing-ss.jpg" width="250" align="right" border="0" /> Bottled dressings can be a nutritional nightmare—even 2 tablespoons of blue cheese dressing packs about 140 calories and 14 grams of fat. Instead, <em>mix together a quick dressing that’s 2 parts lemon juice to 1 part oil</em>. Pour your homemade vinaigrette into a spray bottle and spritz on your salad for extra portion control. </p> <p><strong><font size="3">Try Acupressure on Your Ear</font></strong></p> <p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="172" src="http://fitbie.msn.com/sites/default/files/acupressure-curbs-cravings-ss.jpg" width="250" align="right" border="0" /> Place your hunger on hold: The next time you have a hankering for a Mars bar, <em>take your thumb and forefinger and squeeze the flap of skin that juts out by your ear canal</em> (not your earlobe). Activating this pressure point may help curb cravings, says Blatner.</p> <p> </p> <p><strong><font size="3">Switch Seats at the Dinner Table</font></strong></p> <p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="172" src="http://fitbie.msn.com/sites/default/files/change-seat-to-eat-less-ss.jpg" width="250" align="right" border="0" /> Cornell researchers examined the eating habits of diners at a Chinese buffet and found that the fattest patrons tended to sit facing the serving area, while the skinniest sat with their backs to the food. Just seeing that you can get seconds may encourage you to eat more, so sit strategically during mealtime. Same goes for when you’re mixing and mingling at a party—talk facing away from the tables of food.</p> <p><strong><font size="3">Trade Mayonnaise for Hummus</font></strong></p> <p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="172" src="http://fitbie.msn.com/sites/default/files/hummus-veggie-burger-ss.jpg" width="250" align="right" border="0" /> Hold the mayo and slap on some hummus instead, advises Greaves. The chickpea spread is just as creamy as mayonnaise, but you’ll save yourself about 70 calories per tablespoon.</p> <p> </p> <p><strong><font size="3"></font></strong></p> <p><strong><font size="3">Place a Measuring Cup in Your Pantry</font></strong></p> <p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="172" src="http://fitbie.msn.com/sites/default/files/measuring-cups-ss.jpg" width="250" align="right" border="0" /> Rather than eyeball portions, place a measuring cup in your pantry so that you’ll know exactly how much you’re doling out, recommends Blatner. Keep a serving of cereal to one cup, a portion of dry macaroni to ¼ cup. </p> <p> </p> <p><strong><font size="3">Phone a Friend</font></strong></p> <p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="172" src="http://fitbie.msn.com/sites/default/files/phone-a-friend-ss.jpg" width="250" align="right" border="0" /> <em>Reach for the phone, not the potato skins</em>, the next time you’re feeling blue. Emotional eating can spiral out of control really fast, so instead of turning towards food for a pick-me-up, dial a friend to vent or schedule some Frisbee to blow off some steam. </p> <p>Source: <a href="http://fitbie.msn.com/slideshow/30-second-weight-loss-tricks">http://fitbie.msn.com/slideshow/30-second-weight-loss-tricks</a></p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com1tag:blogger.com,1999:blog-1397035620329815134.post-11822695911567507582011-01-19T08:24:00.000+07:002011-01-19T08:24:00.286+07:00Caffeine Reduces Muscle Pain During Exercise<p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="190" src="http://www.lifeinmine.com/wp-content/uploads/black-coffee-cup-saucer-white-silver-spoon-grey-blue-surface-photo.jpg" width="250" align="right" border="0" /> </p> <p>Another study adds to the growing research about the<em> effects of caffeine on reported muscle pain during exercise</em>. A study [<strong>Effect of Caffeine on Leg Muscle Pain During Cycling Exercise among Females</strong>] published in <i>Medicine & Science in Sports & Exercise</i> found that <em>caffeine ingestion has a large effect on reducing leg muscle pain during exercise among females</em>. </p> <a name='more'></a> <p>These findings are similar to a study by researchers at the University of Georgia [<strong>Effect of Caffeine on Perceptions of Leg Muscle Pain During Moderate Intensity Cycling Exercise</strong>] that found that <em>caffeine taken prior to exercise can lessen the muscle pain experienced during intense exercise among men</em>. </p> <p>Both studies looked at <em>the effect of caffeine taken one hour before exercise</em> on reported muscle pain during exercise. Participants took either a placebo or a caffeine pill and then rode an exercise bike for thirty minutes at high intensity. Individuals reported substantially less pain in their thigh muscles after taking <em>caffeine</em> compared to the placebo. However, results of the 2003 study also found that the effect varied with the individual's caffeine habit. <em>Caffeine</em> seemed less effective at reducing pain in heavy caffeine users. This is likely due to a change in the receptors that causes tolerance to caffeine's effects. </p> <p>In the past much research has shown that <em>caffeine improves endurance during exercise</em>. This study suggests that improved endurance may be related to caffeine's hypoalgesic properties which may reduce sensitivity to pain. The next steps are to learn more about the mechanism behind the pain reduction. Researchers are anxious to discover whether caffeine is working on the muscles or on the brain.</p> <p>source: <a href="http://sportsmedicine.about.com/cs/nutrition/a/aa092503a.htm">http://sportsmedicine.about.com/cs/nutrition/a/aa092503a.htm</a></p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com1tag:blogger.com,1999:blog-1397035620329815134.post-42458490697298111322011-01-16T09:39:00.001+07:002011-07-28T05:39:25.955+07:00LOU FERRIGNO’S CHEST TRAINING ROUTINE<p><strong>Lou Ferrigno’s tips for building bigger pecs</strong></p> <p><img title="lou ferrigno side chest" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="634" alt="lou ferrigno side chest" src="http://lh4.ggpht.com/_4cA84Xkh6CQ/TTJZ9Xosz4I/AAAAAAAADcY/Dw0aCowwHEQ/lou%20ferrigno%20side%20chest%5B7%5D.jpg?imgmax=800" width="470" border="0" /></p> <a name='more'></a> <p>Best known for his role as the titular character on TV’s <strong>The Incredible Hulk</strong> from 1977 to 1982, before and after that <strong>Lou Ferrigno</strong> was a professional bodybuilder. He placed second to someone named Schwarzenegger at the 1974 <em>Mr. Olympia</em> and, 20 years later, was runner up again at the 1994 <em>Masters Mr. Olympia</em>. In his 20s as well as his 40s, <strong>Ferrigno</strong>, now 58, had two of <em>the world’s best pecs</em>. He shares his thoughts on <em>the press-centric chest routine</em> he used in the ‘70s.</p> <p><img title="Lou ferrigno double biceps pose" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="499" alt="Lou ferrigno double biceps pose" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TTJaBqYs9FI/AAAAAAAADcc/2mVhhyC13c8/Lou%20ferrigno%20double%20biceps%20pose%5B5%5D.jpg?imgmax=800" width="470" border="0" /> </p> <p><b>LOU FERRIGNO ON CHEST TRAINING</b></p> <ul> <li>The basics built my chest: benches, inclines, declines and flyes. </li> <li>I like barbells better than dumbbells for presses, and I avoid a full-lockout on each rep to keep the tension on my chest and not my triceps. </li> <li>Dumbbell pullovers supersetted with cable crossovers is a great combination. The first one stretches out your chest and the second one focuses on chest contractions, so you get two different things one after the other. </li> <li>I pyramid all of my presses down to six reps. Lower than that builds more strength and less muscle. </li> </ul> <p><img title="apr09-lou-01" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="573" alt="apr09-lou-01" src="http://lh6.ggpht.com/_4cA84Xkh6CQ/TTJaGUjyyNI/AAAAAAAADcg/FWifGjQp0OI/apr09-lou-01%5B5%5D.jpg?imgmax=800" width="470" border="0" /> </p> <p><strong>LOU FERRIGNO’S CHEST TRAINING ROUTINE</strong></p> <table cellspacing="0" cellpadding="2" width="480" border="1"><tbody> <tr> <td valign="top" width="247"><strong>CHEST EXERCISE</strong></td> <td valign="top" width="73"> <p align="center"><strong>SETS</strong></p> </td> <td valign="top" width="160"> <p align="center"><strong>REPS</strong></p> </td> </tr> <tr> <td valign="top" width="247">Bench presses</td> <td valign="top" width="73"> <p align="center">5</p> </td> <td valign="top" width="160"> <p align="center">10-6</p> </td> </tr> <tr> <td valign="top" width="247">Incline presses</td> <td valign="top" width="73"> <p align="center">5</p> </td> <td valign="top" width="160"> <p align="center">10-6</p> </td> </tr> <tr> <td valign="top" width="247">Decline presses</td> <td valign="top" width="73"> <p align="center">4</p> </td> <td valign="top" width="160"> <p align="center">10-12</p> </td> </tr> <tr> <td valign="top" width="247">Dumbbell flyes</td> <td valign="top" width="73"> <p align="center">4</p> </td> <td valign="top" width="160"> <p align="center">10-12</p> </td> </tr> <tr> <td valign="top" width="247">Dumbbell pullovers </td> <td valign="top" width="73"> <p align="center">4</p> </td> <td valign="top" width="160"> <p align="center">10-12</p> </td> </tr> <tr> <td valign="top" width="247">                   superset with</td> <td valign="top" width="73"> </td> <td valign="top" width="160"> </td> </tr> <tr> <td valign="top" width="247">Cable crossovers</td> <td valign="top" width="73"> <p align="center">3</p> </td> <td valign="top" width="160"> <p align="center">10-15</p> </td> </tr> </tbody></table> <p>source: www.flexonline.com/lou_ferrigno_chest/training/204</p> <p><img title="The Incredible Hulk Lou Ferrigno" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="388" alt="The Incredible Hulk Lou Ferrigno" src="http://lh4.ggpht.com/_4cA84Xkh6CQ/TTJaK1euJUI/AAAAAAAADck/f_AAqPjpPsQ/The%20Incredible%20Hulk%20Lou%20Ferrigno%5B5%5D.jpg?imgmax=800" width="470" border="0" /> </p> <p><img title="young Lou ferrigno" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="258" alt="young Lou ferrigno" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TTJaNntE_HI/AAAAAAAADco/mXARS3VHpzM/young%20Lou%20ferrigno%5B5%5D.jpg?imgmax=800" width="470" border="0" /> </p> <p></p> <p></p> <p><img title="lou-ferrigno-training" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="315" alt="lou-ferrigno-training" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TTJaQR3FinI/AAAAAAAADcs/6YY3_1eYrtk/lou-ferrigno-training%5B8%5D.jpg?imgmax=800" width="253" border="0" /><img title="Lou_ferrigno_227" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="315" alt="Lou_ferrigno_227" src="http://lh3.ggpht.com/_4cA84Xkh6CQ/TTJaRsa2mXI/AAAAAAAADcw/vGZn-0-dR7k/Lou_ferrigno_227%5B8%5D.jpg?imgmax=800" width="208" border="0" /></p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com0tag:blogger.com,1999:blog-1397035620329815134.post-29957102704450229352011-01-01T14:28:00.000+07:002011-07-28T05:39:25.957+07:00ARNOLD SCHWARZENEGGER’S CHEST TRAINING ROUTINE<strong>A classic chest workout from Arnold Schwarzenegger</strong> <p><img title="arnold-schwarzenegger-big" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="462" alt="arnold-schwarzenegger-big" src="http://lh4.ggpht.com/_4cA84Xkh6CQ/TRrjOqxLGfI/AAAAAAAADJw/e_h8uIUkF5A/arnold-schwarzenegger-big%5B5%5D.jpg?imgmax=800" width="460" border="0" /> </p> <a name='more'></a> <p><a href="http://www.flexonline.com/chest_arnold_schwarzenegger/training/229" target="_blank">FLEXONLINE.COM</a> - Four Mr. Universe titles, seven Mr. Olympia titles, Conan, Terminator, Governor...does he really need an introduction? <strong>Arnold Schwarzenegger is the most famous bodybuilder of all time</strong>, an honor he’ll no doubt still hold a century from now. Partly this is because during his <em>Olympia</em> reign his two best bodyparts were <em>biceps and pecs</em>, and these are the two tank top showboats, the muscles that everyone associates with <em>a bodybuilder’s physique</em>. His <em>chest</em> in particular is widely considered the best ever. So let’s let <strong>Arnold</strong> describe how he built it with a classic quote and a classic routine from back in the day.</p> <p><strong>ARNOLD ON HIS FAVORITE CHEST WORKOUT</strong> <br />“I always like to start my <em>chest routine</em> with barbell bench presses. I'll use the pyramid principle, starting with a lighter weight and going to a heavy weight for six reps. After that I’ll do barbell presses on an incline to hit the upper chest. These I like to do for 10 to 15 reps and get a good pump. After that I do dumbbell flyes on a flat bench to really stretch out my pecs and hit the inner part. And finally I’ll end my routine with dips, and I lean into these a lot. This also stretch out my pecs and get a lot of blood in there. Dips also focuses more on my lower pecs.”</p> <p><strong>ARNOLD SCHWARZENEGGER’S CHEST TRAINING ROUTINE</strong> <table cellspacing="0" cellpadding="2" width="480" border="1"><tbody> <tr> <td valign="top" width="160">EXERCISE </td> <td valign="top" width="160">SETS </td> <td valign="top" width="160">REPS </td> </tr> <tr> <td valign="top" width="160">Bench Presses </td> <td valign="top" width="160">5 </td> <td valign="top" width="160">20-6 </td> </tr> <tr> <td valign="top" width="160">Incline barbell Presses </td> <td valign="top" width="160">5 </td> <td valign="top" width="160">10-15 </td> </tr> <tr> <td valign="top" width="160">Dumbbell flyes </td> <td valign="top" width="160">5 </td> <td valign="top" width="160">10-15 </td> </tr> <tr> <td valign="top" width="160">Weighted Dips </td> <td valign="top" width="160">5 </td> <td valign="top" width="160">15 </td> </tr> </tbody></table> </p> <p><img title="Arnold Schwarzenegger incline press" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="293" alt="Arnold Schwarzenegger incline press" src="http://lh4.ggpht.com/_4cA84Xkh6CQ/TRrjS6uSZtI/AAAAAAAADJ0/NuzkZo5s9Yo/Arnold%20Schwarzenegger%20incline%20press%5B5%5D.jpg?imgmax=800" width="460" border="0" /> <br /></p> <p><img title="chest_training_chest_workout1" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="395" alt="chest_training_chest_workout1" src="http://lh3.ggpht.com/_4cA84Xkh6CQ/TRrjW8xB7GI/AAAAAAAADJ4/D7KrsTjZKnY/chest_training_chest_workout1%5B5%5D.jpg?imgmax=800" width="460" border="0" /></p> <p><img title="mr olympia front double biceps pose" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="176" alt="mr olympia front double biceps pose" src="http://lh3.ggpht.com/_4cA84Xkh6CQ/TRrjYnTSpZI/AAAAAAAADJ8/q0tjjVNWWBg/mr%20olympia%20front%20double%20biceps%20pose%5B5%5D.jpg?imgmax=800" width="460" border="0" /></p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com0tag:blogger.com,1999:blog-1397035620329815134.post-16136963302151198672010-12-29T13:52:00.001+07:002011-07-28T05:39:25.960+07:00LEE HANEY’S CHEST TRAINING ROUTINE<p><strong>How 8-time Mr. O Lee Haney swelled his pecs.</strong> </p> <p><strong><img title="lee haney pose" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="259" alt="lee haney pose" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TRraWRA5LiI/AAAAAAAADJc/MkMWY_TSWl0/lee%20haney%20pose%5B5%5D.jpg?imgmax=800" width="460" border="0" /> </strong></p> <a name='more'></a> <p><a href="http://www.flexonline.com/lee_haney_chest_pecs/training/276" target="_blank">FLEXONLINE.COM</a> - He had his own era. From 1984 to 1991, <strong>Lee Haney</strong> won a record <em>eight consecutive Mr. Olympia’s</em> before retiring from the stage at only 31. At 5'11 and 240, he was a transitional figure, ushering bodybuilding from the “lightweight era” of under-200 Mr. O’s just before him to the modern era of mass monsters that followed just after. <strong>Haney</strong> bridged this gap by combining a new level of size with a tight waist and classical lines. Call it mass with class. His torso muscles (back, chest, delts, traps) were his strength, so we got the Totalee Awesome one to speak about the <strong>chest training</strong> that spawned <em>the Haney Era</em>.</p> <p><strong>HANEY ON CHEST TRAINING BASICS</strong> <br />“<em>I never needed a machine to train my chest</em>. Barbells, dumbbells, dipping bars--those are the basics. About as fancy as I got was a cable crossover machine. But <em>really what builds chest muscle is working the barbell and dumbbell presses and flyes</em>. You just can’t improve on those basic exercises.”</p> <p><strong>LEE HANEY’S CHEST TRAINING ROUTINE</strong> <table cellspacing="0" cellpadding="2" width="480" border="1"><tbody> <tr> <td valign="top" width="160"><strong>CHEST EXERCISE</strong> </td> <td valign="top" width="160"> <p align="center"><strong>SETS </strong></p> </td> <td valign="top" width="160"> <p align="center"><strong>REPS </strong></p> </td> </tr> <tr> <td valign="top" width="160">Barbell bench presses </td> <td valign="top" width="160"> <p align="center">4-5 </p> </td> <td valign="top" width="160"> <p align="center">12-6 </p> </td> </tr> <tr> <td valign="top" width="160">Barbell incline presses </td> <td valign="top" width="160"> <p align="center">4 </p> </td> <td valign="top" width="160"> <p align="center">10-6 </p> </td> </tr> <tr> <td valign="top" width="160">Dumbbell flyes </td> <td valign="top" width="160"> <p align="center">4 </p> </td> <td valign="top" width="160"> <p align="center">12-15 </p> </td> </tr> <tr> <td valign="top" width="160">Dips </td> <td valign="top" width="160"> <p align="center">3 </p> </td> <td valign="top" width="160"> <p align="center">10-12 </p> </td> </tr> <tr> <td valign="top" width="160">Cable crossovers </td> <td valign="top" width="160"> <p align="center">3 </p> </td> <td valign="top" width="160"> <p align="center">10-12 </p> </td> </tr> </tbody></table> </p> <p><img title="lee haney bench chest training" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="264" alt="lee haney bench chest training" src="http://lh4.ggpht.com/_4cA84Xkh6CQ/TRraZ0BG6-I/AAAAAAAADJg/khti-tf-uBo/lee%20haney%20bench%20chest%20training%5B5%5D.jpg?imgmax=800" width="460" border="0" /></p> <p><img title="lee haney chest training routine" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="200" alt="lee haney chest training routine" src="http://lh6.ggpht.com/_4cA84Xkh6CQ/TRrabm-pV2I/AAAAAAAADJk/k5m-VakcYeI/lee%20haney%20chest%20training%20routine%5B5%5D.jpg?imgmax=800" width="350" border="0" /></p> <p><img title="lee_haney02" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="474" alt="lee_haney02" src="http://lh4.ggpht.com/_4cA84Xkh6CQ/TRragiqLLAI/AAAAAAAADJo/1ZZa7SiMaAk/lee_haney02%5B5%5D.jpg?imgmax=800" width="460" border="0" /></p> <p><img title="lee ronnie" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="291" alt="lee ronnie" src="http://lh3.ggpht.com/_4cA84Xkh6CQ/TRrajrdWdPI/AAAAAAAADJs/t2yjWaSaQzQ/lee%20ronnie%5B11%5D.jpg?imgmax=800" width="460" border="0" /></p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com1tag:blogger.com,1999:blog-1397035620329815134.post-50394995825023363602010-12-15T10:46:00.000+07:002010-12-15T10:46:00.668+07:00Rose Periwinkle As Herbal Medicine<p><a href="http://lh3.ggpht.com/_4cA84Xkh6CQ/TIgOrt1sgiI/AAAAAAAAA8k/ma6WhEzzjQU/s1600-h/roseperiwinkle149.jpg"><img title="rose periwinkle 14" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="358" alt="rose periwinkle 14" src="http://lh6.ggpht.com/_4cA84Xkh6CQ/TIgOvQLwfnI/AAAAAAAAA8o/eK7sXQQTMrk/roseperiwinkle14_thumb7.jpg?imgmax=800" width="470" border="0" /></a></p> <p>There are several <em>Rose periwinkle plants</em> grown in my backyard. Some of the plants have <em>red flowers</em>, and the others have <em>white flowers</em>. </p> <a name='more'></a> <p><strong>Rose periwinkle</strong> (<em>Catharanthus roseus</em>) is widely planted as an ornamental plant. It often distinguished by its flower color. Upright shrub that can reach heights up to 100 cm, is actually a common wild plant that thrives in desert or tropical rural areas. <em>Rose periwinkle plants</em> have a round stem with small diameter, woody, segmented and branched and hairy. The leaves are oval to oblong, 2.5–9 cm long and 1–3.5 cm broad, glossy green, hairless, with a pale midrib and a short petiole 1–1.8 cm long; they are arranged in opposite pairs; and is classified as a single leaf. <em>The flowers</em> are white to dark pink, with a basal tube 2.5-3 cm long and a corolla 2–5 cm diameter with five petal-like lobes. <em>Rose periwinkle</em> has a cylindrical shaped seed house hanging on the rod, 2–4 cm long and 3 mm broad. The spread of these plants through seed.</p> <p><em>Scientific classification of rose periwinkle</em>, as stated in Plantamor.com, can be seen below:</p> <p><strong>Scientific classification of rose periwinkle</strong> <br />Kingdom: Plantae (Plants) <br />Subkingdom: Tracheobionta (vascular plants) <br />Super Division: spermatophytes (Generate seed) <br />Division: Magnoliophyta (flowering plants) <br />Class: Magnoliopsida (seed pieces to two or dicots) <br />Sub Class: Asteridae <br />Order: Gentianales <br />Family: Apocynaceae <br />Genus: Catharanthus <br />Species: <em>Catharanthus roseus</em> (L.) G. Don</p> <p>In Indonesia, this plant has several names such as <em>tapak dara, kembang sari cina, kembang tembaga beureum, rutu-rutu, kembang serdadu</em>, etc. In China, this plant is called by the name of <em>Chang Chun Hua.</em> In Malaysia it called by the name <em>Kemunting China, rumput jalang</em>.  In Vietnam it known as <em>hoa hai dang</em>, and in Philippines is known as <em>Tsitsirika</em>. While other English names occasionally used include <em>Cape Periwinkle</em>, <em>Madagascar Periwinkle</em>, <em>Rosy Periwinkle</em>, and <em>Old-maid</em>. Synonym names include <i>Vinca rosea</i>, <i>Ammocallis rosea</i>, and <i>Lochnera rosea.</i></p> <p><em></em></p> <p><a href="http://lh3.ggpht.com/_4cA84Xkh6CQ/TIgO1VcNebI/AAAAAAAAA8s/0eXIo9iKm7g/s1600-h/roseperiwinkle058.jpg"><img title="rose periwinkle 05" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="358" alt="rose periwinkle 05" src="http://lh6.ggpht.com/_4cA84Xkh6CQ/TIgO7g5HREI/AAAAAAAAA8w/E2MMNQ11WzA/roseperiwinkle05_thumb6.jpg?imgmax=800" width="470" border="0" /></a></p> <p><em>Rose periwinkle</em> is an <em>ornamental plant</em> that can be used as an <em>herbal medicine</em>. Roots, stems, leaves, <em>flowers of rose periwinkle</em> contain chemical compounds which are useful to treat some diseases. <em>Rose periwinkle</em> chemical compunds (<a href="http://en.wikipedia.org/wiki/Alkaloids" target="_blank">alkaloids</a>), among others, is <a href="http://en.wikipedia.org/wiki/Vincristine" target="_blank">vincristine</a>, vinrosidine, <a href="http://en.wikipedia.org/wiki/Vinblastine" target="_blank">vinblastine</a> and vinleurosine. Vinblastine and vincristine are compounds that can stop cancer cell mitosis at metaphase.</p> <p>This <em>medicinal plant</em> can be used to treat diabetes, hypertension, leukemia, asthma, bronchitis, fever, stomach ulcers, dysentery, anemia, mumps, abscesses, ulcers, burns, wounds, swelling.  </p> <p><a href="http://lh6.ggpht.com/_4cA84Xkh6CQ/TIgO_jwjdjI/AAAAAAAAA80/TmWc3hbXxgU/s1600-h/roseperiwinkle7.jpg"><img title="rose periwinkle" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="620" alt="rose periwinkle" src="http://lh4.ggpht.com/_4cA84Xkh6CQ/TIgPEkmVPBI/AAAAAAAAA84/eurva9etfeU/roseperiwinkle_thumb5.jpg?imgmax=800" width="470" border="0" /></a></p> <p><strong>Some Traditional Indonesian herbal medicine of Rose Periwinkle</strong></p> <p><strong>Diabetes mellitus <br /></strong>a. Ingredients: 10-16 leaves of <em>rose periwinkle</em> <br />How to prepare: boil the leaves with three glasses of water until remaining 1 glass of water <br />How to use: drink water after it was cold, repeated until healed</p> <p>b. Ingredients: 35-45 grams of dried leaves of <em>rose periwinkle</em>, <a href="http://en.wikipedia.org/wiki/Fennel" target="_blank">fennel</a> pulawaras <br />How to prepare: boil the leaves with three glasses of water until remaining 1 glass of water <br />How to use: drink water after it was cold,  repeated until healed</p> <p>c. Ingredients: 3 leaves of <em>rose periwinkle</em>, 15 <em>flowers of rose periwinkle</em> <br />How to prepare: boil the ingredients with 4 glasses of water until remaining 1.5 glasses of water <br />How to use: drink the water in the morning and evening after meals</p> <p><strong>Hypertension (high blood pressure)</strong> <br />a. Ingredients: 15-20 grams of dried leaves of <em>rose periwinkle</em>, 10 grams of <a href="http://en.wikipedia.org/wiki/Chrysanthemum" target="_blank">chrysanthemum</a> flowers <br />How to prepare: boil the ingredients with 2.5 glasses of water to boiling and filtered. <br />How to use: drink water every afternoon.</p> <p>b. Ingredients: 7 leaves or flowers of <em>rose periwinkle</em> <br />How to prepare: brewing the ingredients with 1 glass of hot water, let a few moments and then filter <br />How to use: drink before bed.</p> <p><strong>Leukemia</strong> <br />Ingredients: 20-25 grams of dried leaves of <em>rose periwinkle</em>, <a href="http://en.wikipedia.org/wiki/Fennel" target="_blank">fennel</a> pulawaras. <br />How to prepare: boil the ingredients with 1 <a href="http://en.wikipedia.org/wiki/Litre" target="_blank">liter</a> of water and filtered. <br />How to use: drink two times a day, morning and afternoon.</p> <p><strong>Asthma and bronchitis</strong> <br />Ingredients: 1 root of <em>rose periwinkle</em> <br />How to prepare: boil the root with five glasses of water. <br />How to use: drink two times a day, morning and afternoon.</p> <p><strong>Fever</strong> <br />Ingredients: 1 handheld (12 -20 grams) of leaves of <em>rose periwinkle</em>, three pieces  of stem and roots of <em>rose periwinkle</em> <br />How to prepare: boil the ingredients with 4 glasses of water to boiling until remaining 1.5 glasses of water. <br />How to use: drink the water in the morning and afternoon with coconut sugar added.</p> <p><strong>Inflammation of the stomach and dysentery</strong> <br />Ingredients: 15-30 grams of dried leaves of <em>rose periwinkle</em> <br />How to prepare: boil the ingredients with 3 glasses of water to boiling. <br />How to use: drink the water in the morning and afternoon with coconut sugar added.</p> <p><strong>Anemia</strong> <br />Ingredients: 4 <em>white rose periwinkle flower</em> buds. <br />How to prepare: Soak the ingredients with 1 glass of water, then put it outside home overnight. <br />How to use: drink the water in the morning and do it regularly.</p> <p><strong>Shaking hands</strong> <br />Ingredients: 4-7 leaves of <em>rose periwinkle</em> <br />How to prepare: brewing the ingredients with 1 glass of hot water and filtered. <br />How to use: drink water as usual.</p> <p><strong>Mumps, swelling, abscesses and ulcers</strong> <br />Ingredients: 1 handheld of leaves of <em>rose periwinkle</em> <br />How to prepare: finely ground. <br />How to use: put on the affected part.</p> <p><strong>Burns</strong> <br />Ingredients: a few leaves of <em>rose periwinkle</em>, 0.5 handfuls of <a href="http://en.wikipedia.org/wiki/Rice" target="_blank">rice</a>. <br />How to prepare: Soak the ingredients with water, then mashed until smooth. <br />How to use: put on the burns.</p> <p><strong>New wound <br /></strong>Ingredients: 2-5 leaves of <em>rose periwinkle <br /></em>How to prepare: chewed until soft. <br />How to use: put on the wound.</p> <p><a href="http://lh5.ggpht.com/_4cA84Xkh6CQ/TIgPIiKy3xI/AAAAAAAAA88/EbpLDvSNSH8/s1600-h/roseperiwinkle117.jpg"><img title="rose periwinkle 11" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="620" alt="rose periwinkle 11" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TIgPNHBAp8I/AAAAAAAAA9A/KP-iPaKQyZc/roseperiwinkle11_thumb5.jpg?imgmax=800" width="470" border="0" /></a></p> <p><strong>Notes:</strong></p> <p>Pregnant women are prohibited from taking the herbal medicine of <em>Rose periwinkle.</em></p> <p>Not all indications are listed can be cured with <em>medicinal plants</em>. This is because the properties of <em>medicinal plants</em> depends on their chemical content, and their chemical content can vary by region or country depending on the climate, altitude, soil type, treatment at planting (except for wild plants), and so forth. Also, how processing affects the usefulness. For example there should be brewed (infusion), should be boiled in a certain period, or must be in tim. If the medicine consists of several mixtures, such as seeds, bark, leaves, flowers, roots and tubers, sometimes there are parts that must be boiled first or boiled separately.</p> <p>Clearly, the use of <em>medicinal plants</em> is not as simple as people think so far. Everything must be learned and requires its own experience. Wrong in identifying medicinal plants will also not cure the disease. Moreover, if wrong in combining several medicinal plants that have opposite properties.</p> <p><a href="http://lh4.ggpht.com/_4cA84Xkh6CQ/TIgPRV5qsLI/AAAAAAAAA9E/8XMtjBQbgUs/s1600-h/roseperiwinkle127.jpg"><img title="rose periwinkle 12" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="620" alt="rose periwinkle 12" src="http://lh3.ggpht.com/_4cA84Xkh6CQ/TIgPWxCXyDI/AAAAAAAAA9I/0knoIj7X_bY/roseperiwinkle12_thumb5.jpg?imgmax=800" width="470" border="0" /></a></p> <p><strong>Rose periwinkle photo gallery</strong></p> <p><a href="http://lh4.ggpht.com/_4cA84Xkh6CQ/TIgPa2mo5wI/AAAAAAAAA9M/KjfwOBFp96c/s1600-h/rose%20periwinkle%2013%5B9%5D.jpg"><img title="rose periwinkle 13" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="300" alt="rose periwinkle 13" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYLDMeDh5qN_uow9PJo2OZHGqR8IO-P2ofIxXTIDzKx9VqyIglIMZhoU8ue9c15rolbHnb0NVwj_RVC49Ei_q-Rua9qlBRih5mwG7gZk4WveiHDoWYgAjF2N0bE1AAPW7vl_gp3aECRluq/?imgmax=800" width="230" border="0" /></a><a href="http://lh6.ggpht.com/_4cA84Xkh6CQ/TIgPhz76I8I/AAAAAAAAA9U/sZ-H39A-BAQ/s1600-h/tapak%20dara%2005_edited%5B8%5D.jpg"><img title="tapak dara 05_edited" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="300" alt="tapak dara 05_edited" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TIgPlZVfmuI/AAAAAAAAA9Y/QaUGkCqUA7E/tapak%20dara%2005_edited_thumb%5B6%5D.jpg?imgmax=800" width="230" border="0" /></a></p> <p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2jSTqQSSVc4ik-pOszxpTMa6yjlUizO6ClCKtCAU_2eF2r6uttW9mkoKZHSUxO1tWQDQFFOL9hGvv-C1nxepxRIncTUj6FEHwMc8_3T7TytOlAyV2zYb6OyjIMOE9SgD6Th0Vd3HkmZXN/s1600-h/tapak%20dara%2003_edited%5B7%5D.jpg"><img title="tapak dara 03_edited" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="300" alt="tapak dara 03_edited" src="http://lh6.ggpht.com/_4cA84Xkh6CQ/TIgPr5H2EQI/AAAAAAAAA9g/8FeSFIodauA/tapak%20dara%2003_edited_thumb%5B5%5D.jpg?imgmax=800" width="230" border="0" /></a><a href="http://lh6.ggpht.com/_4cA84Xkh6CQ/TIgPvPt5pTI/AAAAAAAAA9k/IfRx3XxBjMc/s1600-h/tapak%20dara%2004_edited%5B8%5D.jpg"><img title="tapak dara 04_edited" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="300" alt="tapak dara 04_edited" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TIgPxxwtpZI/AAAAAAAAA9o/OPtsYSd9AZU/tapak%20dara%2004_edited_thumb%5B6%5D.jpg?imgmax=800" width="230" border="0" /></a></p> <p><a href="http://lh5.ggpht.com/_4cA84Xkh6CQ/TIgP2NzcAMI/AAAAAAAAA9s/RBDWeTcyyGs/s1600-h/tapak%20dara%2011_edited%5B9%5D.jpg"><img title="tapak dara 11_edited" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="220" alt="tapak dara 11_edited" src="http://lh4.ggpht.com/_4cA84Xkh6CQ/TIgP4TFSlcI/AAAAAAAAA9w/1oJm7RhLJa0/tapak%20dara%2011_edited_thumb%5B7%5D.jpg?imgmax=800" width="287" border="0" /></a> <a href="http://lh5.ggpht.com/_4cA84Xkh6CQ/TIgP8eubiXI/AAAAAAAAA90/7JutqUnj4H0/s1600-h/tapak%20dara%2007_edited%5B8%5D.jpg"><img title="tapak dara 07_edited" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="220" alt="tapak dara 07_edited" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TIgP--wp5JI/AAAAAAAAA94/DFQ55wSd36Y/tapak%20dara%2007_edited_thumb%5B6%5D.jpg?imgmax=800" width="170" border="0" /></a></p> <p><a href="http://lh4.ggpht.com/_4cA84Xkh6CQ/TIgQBw0ARvI/AAAAAAAAA98/llIH3LhOuxc/s1600-h/tapak%20dara%2023_edited%5B7%5D.jpg"><img title="tapak dara 23_edited" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="300" alt="tapak dara 23_edited" src="http://lh3.ggpht.com/_4cA84Xkh6CQ/TIgQFEAaXUI/AAAAAAAAA-A/DHlJ579TO48/tapak%20dara%2023_edited_thumb%5B5%5D.jpg?imgmax=800" width="230" border="0" /></a><a href="http://lh6.ggpht.com/_4cA84Xkh6CQ/TIgQIsGbVTI/AAAAAAAAA-E/YOQty4fllYY/s1600-h/tapak%20dara%2022_edited%5B7%5D.jpg"><img title="tapak dara 22_edited" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="300" alt="tapak dara 22_edited" src="http://lh4.ggpht.com/_4cA84Xkh6CQ/TIgQLCmrGxI/AAAAAAAAA-I/U7iae7dLZss/tapak%20dara%2022_edited_thumb%5B5%5D.jpg?imgmax=800" width="230" border="0" /></a></p> <p><a href="http://lh6.ggpht.com/_4cA84Xkh6CQ/TIgQQlQHpdI/AAAAAAAAA-M/Y4NYVIIJw0s/s1600-h/tapak%20dara%2028_edited%5B8%5D.jpg"><img title="tapak dara 28_edited" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="220" alt="tapak dara 28_edited" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TIgQSnnKVCI/AAAAAAAAA-Q/WG0pv7J6rnc/tapak%20dara%2028_edited_thumb%5B6%5D.jpg?imgmax=800" width="287" border="0" /></a> <a href="http://lh6.ggpht.com/_4cA84Xkh6CQ/TIgQYOm5sFI/AAAAAAAAA-Y/xck5XpZkwhA/s1600-h/tapak%20dara%2016_edited%5B7%5D.jpg"><img title="tapak dara 16_edited" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="220" alt="tapak dara 16_edited" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TIgQZ1Q5AxI/AAAAAAAAA-c/XfCY6vKTxzk/tapak%20dara%2016_edited_thumb%5B5%5D.jpg?imgmax=800" width="170" border="0" /></a></p> <p><a href="http://lh3.ggpht.com/_4cA84Xkh6CQ/TIgQdjZs48I/AAAAAAAAA-g/erkeBK5b6z8/s1600-h/tapak%20dara%2012_edited%5B7%5D.jpg"><img title="tapak dara 12_edited" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="300" alt="tapak dara 12_edited" src="http://lh3.ggpht.com/_4cA84Xkh6CQ/TIgQfy2vGxI/AAAAAAAAA-k/sKYMKpecXec/tapak%20dara%2012_edited_thumb%5B5%5D.jpg?imgmax=800" width="230" border="0" /></a><a href="http://lh3.ggpht.com/_4cA84Xkh6CQ/TIgQjoek_hI/AAAAAAAAA-o/YrR2hZWYOwY/s1600-h/tapak%20dara%2035_edited%5B7%5D.jpg"><img title="tapak dara 35_edited" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="300" alt="tapak dara 35_edited" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TIgQlraS1HI/AAAAAAAAA-s/W3GXqVsBn94/tapak%20dara%2035_edited_thumb%5B5%5D.jpg?imgmax=800" width="230" border="0" /></a></p> <p><a href="http://lh4.ggpht.com/_4cA84Xkh6CQ/TIg8sWoqkPI/AAAAAAAAA-0/InF6q1uuTrg/s1600-h/tapak%20dara%2045_edited%5B10%5D.jpg"><img title="tapak dara 45_edited" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="358" alt="tapak dara 45_edited" src="http://lh6.ggpht.com/_4cA84Xkh6CQ/TIg8wneLqUI/AAAAAAAAA-4/Hr5LtpHpOs8/tapak%20dara%2045_edited_thumb%5B8%5D.jpg?imgmax=800" width="470" border="0" /></a> <em>Rose periwinkle and Turnera ulmifolia flowers </em></p> <p>All <em>Rose periwinkle flowers photos</em> were taken using a camera phone Sony Ericsson Cyber-shot K800i.</p> <p>*****</p> <p>References: </p> <ul> <li><a href="http://www.iptek.net.id/ind/pd_tanobat/view.php?mnu=2&id=1" target="_blank">IPTEKnet</a> </li> <li> <a href="http://plantamor.com/index.php?plant=299" target="_blank">Plantamor.com</a> </li> <li> <a href="http://en.wikipedia.org/wiki/Catharanthus_roseus" target="_blank">Wikipedia</a> </li> <li>dr. Setiawan Dalimartha, “<em>Atlas Tumbuhan Obat Indonesia”</em> </li> <li>Drs. H. Arief hariana, “<em>Tumbuhan Obat dan Khasiatnya</em>” </li> </ul> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com0tag:blogger.com,1999:blog-1397035620329815134.post-32279121360027174852010-11-29T14:51:00.001+07:002010-11-29T15:04:36.800+07:00Markus Ruhl's Weight Training Program 2004<p><strong><a href="http://lh3.ggpht.com/_4cA84Xkh6CQ/TPNamnd1YkI/AAAAAAAAChc/bVP-QpxddDA/s1600-h/markus_ruhl034.jpg"><img title="markus_ruhl03" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="311" alt="markus_ruhl03" src="http://lh3.ggpht.com/_4cA84Xkh6CQ/TPNaor1pc4I/AAAAAAAAChg/N9lsaDL6d44/markus_ruhl03_thumb2.jpg?imgmax=800" width="464" border="0" /></a> </strong></p> <a name='more'></a> <p><strong>Markus Ruhl's Offseason Training Split 2004</strong></p> <p><strong>DAY             BODYPART</strong> <br />Monday           Chest <br />Tuesday           Back <br />Wednesday     Arms <br />Thursday         Rest <br />Friday               Legs <br />Saturday          Shoulders <br />Sunday             Rest </p> <p>* Cardio is performed for 30 minutes every training day.</p> <p><a href="http://lh3.ggpht.com/_4cA84Xkh6CQ/TPNauEpHkLI/AAAAAAAAChk/4XxJvZ5eaFg/s1600-h/MarkusRuhl_DennisWolf23.jpg"><img title="MarkusRuhl_DennisWolf-2" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="378" alt="MarkusRuhl_DennisWolf-2" src="http://lh6.ggpht.com/_4cA84Xkh6CQ/TPNayyTz8YI/AAAAAAAACho/kjFi_gyhAvk/MarkusRuhl_DennisWolf2_thumb1.jpg?imgmax=800" width="464" border="0" /></a></p> <p><strong><font face="Georgia">Markus Ruhl's Precontest Training Split 2004</font></strong></p> <p><strong>DAY                 BODYPART</strong> <br />Monday           Chest <br />Tuesday            Back <br />Wednesday      Biceps <br />Thursday          Triceps <br />Friday                Shoulders <br />Saturday           Legs <br />Sunday              Triceps </p> <p>NOTE: In separate morning workouts, Ruhl trains a smaller bodypart: calves (three times per week), trapezius (twice per week) or hamstrings (once per week alone, in addition to leg day). </p> <p>* Cardio is performed for 60 minutes every day. </p> <p><a href="http://lh6.ggpht.com/_4cA84Xkh6CQ/TPNa1cHlgnI/AAAAAAAAChs/0Dmmw3dSsZw/s1600-h/mar.jpg"><img title="mar" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="231" alt="mar" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TPNa5sof4wI/AAAAAAAAChw/00WKnBWYqG8/mar_thumb.jpg?imgmax=800" width="204" border="0" /></a><a href="http://lh5.ggpht.com/_4cA84Xkh6CQ/TPNa9lLblkI/AAAAAAAACh0/KgRr0xWnYCU/s1600-h/MarkusRuhlDennisWolf3.jpg"><img title="MarkusRuhl DennisWolf" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="231" alt="MarkusRuhl DennisWolf" src="http://lh3.ggpht.com/_4cA84Xkh6CQ/TPNa_fGO27I/AAAAAAAACh4/MOYD4B0NHZo/MarkusRuhlDennisWolf_thumb1.jpg?imgmax=800" width="173" border="0" /></a></p> <p><strong>Markus Ruhl does one main exercise for each bodypart</strong></p> <p>He may change the other lifts from workout to workout, but the following main exercises stay constant.</p> <p><strong>BODYPART        EXERCISE</strong> <br />Chest                        Smith machine incline presses <br />Back                          Front pulldowns <br />Biceps                      Dumbbell curls <br />Triceps                    Lying one-arm dumbbell extensions <br />Shoulders               Smith machine front presses <br />Quadriceps            Hack squats <br />Hamstrings            Lying leg curls <br />Calves                      Standing calf raises</p> <p><a href="http://lh3.ggpht.com/_4cA84Xkh6CQ/TPNbCxZ8qxI/AAAAAAAACh8/0Bsm8gcqBOE/s1600-h/markus_ruhl_img3.jpg"><img title="markus_ruhl_img" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="333" alt="markus_ruhl_img" src="http://lh4.ggpht.com/_4cA84Xkh6CQ/TPNbE32FSuI/AAAAAAAACiA/_Xcz0gBegSU/markus_ruhl_img_thumb1.jpg?imgmax=800" width="229" border="0" /></a> <a href="http://lh4.ggpht.com/_4cA84Xkh6CQ/TPNbIoeGXHI/AAAAAAAACiE/h-4v_sFIfWQ/s1600-h/de924da3f5ba4.jpg"><img title="de924da3f5ba" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="333" alt="de924da3f5ba" src="http://lh4.ggpht.com/_4cA84Xkh6CQ/TPNbLjxqKcI/AAAAAAAACiI/DV_24YicyNQ/de924da3f5ba_thumb2.jpg?imgmax=800" width="223" border="0" /></a> </p> <p><strong>Trapezius Routine</strong> </p> <p>Precontest, Markus Ruhl trains trapezius twice per week with the following routine.</p> <p><strong>EXERCISE            SETS  REPS</strong> <br />Dumbbell shrugs    5-6     10-20 <br />Machine shrugs       5-6     10-20</p> <p><a href="http://lh3.ggpht.com/_4cA84Xkh6CQ/TPNbPY9qaQI/AAAAAAAACiQ/09GP8F0lo_w/s1600-h/olympia_pre_men1723.jpg"><img title="olympia_pre_men172" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="311" alt="olympia_pre_men172" src="http://lh4.ggpht.com/_4cA84Xkh6CQ/TPNbSooqAKI/AAAAAAAACiU/DWPLBZHrKww/olympia_pre_men172_thumb1.jpg?imgmax=800" width="464" border="0" /></a></p> <p><strong>MARKUS RUHL'S OFFSEASON PROGRAM 2004</strong></p> <p><strong>EXERCISE                                                                SETS*     REPS</strong></p> <p><strong>MONDAY--Chest</strong> <br />Smith machine incline presses                                   5        4-12 <br />Machine presses                                                               5        8-12 <br />Incline flyes                                                                        5        8-12</p> <p><strong>TUESDAY--Back</strong> <br />Front pulldowns                                                                5        6-12 <br />One-arm dumbbell rows on an incline bench       5        8-10 <br />Seated cable rows                                                             5        6-10 <br /> <br /><strong>WEDNESDAY--Arms</strong> <br />Machine preacher curls                                                4        8-10 <br />Dumbbell curls                                                                 4        6-10 <br />Standing two-arm cable curls                                    4        8-10 <br />Lying triceps extensions                                              4        6-10 <br />  (with cambered bar) <br />Triceps pushdowns                                                         4        8-10 <br />Lying one-arm dumbbell extensions                      4        8-10 <br /> <br /><strong>FRIDAY--Thighs</strong> <br />Leg presses                                                                         5        4-12 <br />Hack squats                                                                        5        4-12 <br />Leg extensions                                                                  5       10-20 <br />Lying leg curls                                                                  6       10-20 <br /> <br /><strong>SATURDAY--Shoulders</strong> <br />Smith machine front presses                                     5        4-15 <br />Bent seated laterals                                                       5        8-12 <br />Seated side laterals                                                        5        8-12 <br />Lying cable upright rows                                            5        8-12</p> <p>* Only working sets are noted. Ruhl also does one to four warm-up sets before each exercise.</p> <p>NOTE: Markus Ruhl trains calves three times per week with only one exercise: standing calf raises. He does 15-20 sets of 10-15 reps. "I go very heavy," Ruhl says. "After a good calf workout, I can barely drive down the road home because my calves are so tight and pumped."</p> <p align="right">(source: <a href="http://findarticles.com/p/articles/mi_m0KFY/is_5_22/ai_n6082697/pg_4?tag=artBody;col1" target="_blank">b Bnet</a><strong></strong>)</p> <p><a href="http://lh5.ggpht.com/_4cA84Xkh6CQ/TPNbV1OykeI/AAAAAAAACiY/viWIhEt5hzg/s1600-h/marcus_ruhl%5B5%5D.jpg"><img title="marcus_ruhl" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="604" alt="marcus_ruhl" src="http://lh3.ggpht.com/_4cA84Xkh6CQ/TPNbZSmyphI/AAAAAAAACic/yjEjOctEWgc/marcus_ruhl_thumb%5B3%5D.jpg?imgmax=800" width="371" border="0" /></a></p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com0tag:blogger.com,1999:blog-1397035620329815134.post-19449093076483728382010-11-24T19:09:00.000+07:002010-11-24T19:09:00.914+07:00Breaking the Sound Barrier<p><img style="border-top-width: 0px; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="337" src="http://i.livescience.com/images/ig61_sound_barrier_02_02.jpg" width="470" border="0" />Off the coast of Pusan, South Korea, July 7, 1999 -- <strong>An F/A-18 Hornet</strong> assigned to Strike Fighter Squadron One Five One (VFA-151) <em>breaks the sound barrier in the skies over the Pacific Ocean</em>. VFA-151 is deployed aboard USS Constellation (CVN 64). </p> <a name='more'></a> <p><img style="border-top-width: 0px; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="319" src="http://i.livescience.com/images/ig61_sound_barrier_01_02.jpg" width="470" border="0" />SOUTHWEST ASIA -- <strong>A B-1 Lancer</strong> banks left just before a rollover during an open house flyby here Jan. 16. More than 1,300 people enjoyed the U.S. Air Force, Navy and Royal Marine-hosted open house that showcased various aircraft.  </p> <p><img style="border-top-width: 0px; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="325" src="http://i.livescience.com/images/ig61_sound_barrier_03_02.jpg" width="470" border="0" />(Oct. 15, 2006) - <strong>An F/A-18F Super Hornet</strong> assigned to the "Screaming Eagles" of Strike Fighter Squadron One Two Two (VFA-122), flown by Lt. Matt Turner, <em>pushes the limits of the sound barrier</em> during a performance at the Miramar Air Show on board Marine Corps Air Station Miramar. This year's air show was themed "The Sound of Freedom: Celebrating the Blue Angels' 60th Anniversary", showcasing military and civilian aircraft and static displays.  </p> <p><img style="border-top-width: 0px; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="250" src="http://i.livescience.com/images/ig61_sound_barrier_04_02.jpg" width="470" border="0" />(Oct. 13, 2006) - <strong>An F/A-18F Super Hornet</strong> assigned to the "Screaming Eagles" of Strike Fighter Squadron One Two Two (VFA-122), flown by Lt. Matt Turner, <em>pushes the limits of the sound barrier</em> during a performance at the Miramar Air Show on board Marine Corps Air Station Miramar. This year's air show was themed "The Sound of Freedom: Celebrating the Blue Angels' 60th Anniversary", showcasing military and civilian aircraft and static displays.  </p> <p></p> <p></p> <p><img style="border-top-width: 0px; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="313" src="http://i.livescience.com/images/ig61_sound_barrier_05_02.jpg" width="470" border="0" />(Sept. 11, 2006) - <strong>An F/A-18F Super Hornet</strong> assigned to Carrier Air Wing Five <em>breaks the sound barrier</em> during an air power demonstration practice aboard USS Kitty Hawk (CV 63). Currently underway in the 7th Fleet area of responsibility (AOR), Kitty Hawk demonstrates power projection and sea control as the U.S. Navy's only permanently forward-deployed aircraft carrier.  </p> <p><img style="border-top-width: 0px; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="337" src="http://i.livescience.com/images/ig61_sound_barrier_06_02.jpg" width="470" border="0" /><strong>An F/A-18C Hornet</strong>, assigned to the "Golden Dragons" of Strike Fighter Squadron One Nine Two (VFA-192), <em>breaks the sound barrier</em> near the conventionally powered aircraft carrier USS Kitty Hawk (CV 63). Kitty Hawk and embarked Carrier Air Wing Five (CVW-5) are currently returning to their homeport after a scheduled deployment in the 7th Fleet area of responsibility. </p> <p><img style="border-top-width: 0px; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="337" src="http://i.livescience.com/images/ig61_sound_barrier_07_02.jpg" width="470" border="0" /><strong>An F/A-18F Super Hornet</strong>, assigned to the "Diamondbacks" of Strike Fighter Squadron One Zero Two (VFA-102), <em>breaks the sound barrier during a fly-by </em>over the conventionally powered aircraft carrier USS Kitty Hawk (CV 63). Kitty Hawk and embarked Carrier Air Wing Five (CVW-5) are currently conducting operations in the Philippine Sea.  </p> <p></p> <p><img style="border-top-width: 0px; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="337" src="http://i.livescience.com/images/ig61_sound_barrier_08_02.jpg" width="470" border="0" /><strong>An F/A-18F Super Hornet</strong>, assigned to the "Diamondbacks" of Strike Fighter Squadron One Zero Two (VFA-102), <em>breaks the sound barrier during a fly-by</em> over the conventionally powered aircraft carrier USS Kitty Hawk (CV 63). Kitty Hawk and embarked Carrier Air Wing Five (CVW-5) are currently conducting operations in the Philippine Sea. </p> <p><img style="border-top-width: 0px; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="337" src="http://i.livescience.com/images/ig61_sound_barrier_09_02.jpg" width="470" border="0" /><strong>An F-14B Tomcat</strong>, assigned to the "Swordsmen" of Fighter Squadron Three Two (VF-32), <em>breaks the sound barrier during the supersonic fly-by portion</em> of an air power demonstration performed by Carrier Air Wing Three (CVW-3), for the Sailors and Marines aboard USS Harry S. Truman (CVN 75). The Harry S. Truman Carrier Strike Group was recently relieved after completing nearly four months in the Persian Gulf in support of the Global War on Terrorism. </p> <p></p> <p><img style="border-top-width: 0px; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="313" src="http://i.livescience.com/images/ig61_sound_barrier_10_02.jpg" width="470" border="0" /><strong>An F/A-18C Super Hornet</strong> from Strike Fighter Squadron Two Seven (VFA-27) <em>breaks the sound barrier during an air power demonstration</em> conducted by Carrier Air Wing Five (CVW-5) and USS Kitty Hawk (CV 63). Currently participating in the annual exercise Foal Eagle, Kitty Hawk and CVW-5 demonstrate their commitment to the Republic of Korea/U.S. alliance through joint training. Under way in the 7th Fleet area of responsibility (AOR), Kitty Hawk demonstrates power projection and sea control as the U.S. Navy's only permanently forward-deployed aircraft carrier, operating from Yokosuka, Japan. </p> <p><img style="border-top-width: 0px; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="313" src="http://i.livescience.com/images/ig61_sound_barrier_11_02.jpg" width="470" border="0" /><strong>An F/A-18 Hornet</strong>, assigned to the “Marauders” from Strike Fighter Squadron Eight Two (VFA-82), piloted by Lt. Cmdr. James Montgomery, of Yukon, Okla., <em>reaches the sound barrier during a supersonic flyby</em> over USS Enterprise (CVN 65). Enterprise is one of seven aircraft carriers involved in Summer Pulse 2004. Summer Pulse 2004 is the simultaneous deployment of seven aircraft carrier strike groups (CSGs), demonstrating the ability of the Navy to provide credible combat power across the globe, in five theaters with other U.S., allied, and coalition military forces. Summer Pulse is the Navy’s first deployment under its new Fleet Response Plan (FRP).</p> <p></p> <p><img style="border-top-width: 0px; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="335" src="http://i.livescience.com/images/ig61_sound_barrier_12_02.jpg" width="470" border="0" /><strong>An F/A-18 Hornet</strong>, assigned to the "Bulls" of Strike Fighter Squadron Thirty Seven (VFA-37) <em>performs a sonic boom by breaking the sound barrier</em> during a Friends and Family Day Cruise aboard USS Harry S. Truman (CVN 75).  </p> <p><img style="border-top-width: 0px; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="335" src="http://i.livescience.com/images/ig61_sound_barrier_13_02.jpg" width="470" border="0" /><strong>An F-14B Tomcat</strong> assigned to the “Swordsmen” of Fighter Squadron Thirty Seven (VF-32) <em>reaches the sound barrier during a low altitude super sonic fly by</em>, during an air wing flight demonstration for the crew aboard USS Harry S. Truman (CVN 75). Truman and Carrier Air Wing Three (CVW-3) are currently deployed conducting combat missions in support of Operation Iraqi Freedom, the multinational coalition effort to liberate the Iraqi people, eliminate Iraq's weapons of mass destruction and end the regime of Saddam Hussein. </p> <p>http://www.livescience.com/php/multimedia/imagegallery/igviewer.php?gid=63</p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com0tag:blogger.com,1999:blog-1397035620329815134.post-55036518358101172042010-11-17T08:51:00.001+07:002010-11-17T08:51:52.265+07:00Watermelon: A Natural Viagra?<p><img style="border-top-width: 0px; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="306" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_J_QeKCB_d2i2qgQsaIE1MiknlkbNnKBMoGjxOE0RWqzh-A55sKaYyf-qiOQ_TaCAI5_baI7DJduMztBgtkWSoOozGDfZhTTP9LPsjFBEDTuXnPPM0peHP-CprLQBZ8tucnKeKXdP2dI/s1600/watermelon+viagra.jpg" width="450" border="0" /> </p> <p><a href="http://www.sciencedaily.com/releases/2008/06/080630165707.htm" target="_blank">ScienceDaily</a> (July 1, 2008) — A cold slice of <em>watermelon</em> has long been a Fourth of July holiday staple. But according to recent studies, the juicy fruit may be better suited for Valentine’s Day. That’s because scientists say <em>watermelon has ingredients that deliver Viagra-like effects to the body’s blood vessels and may even increase libido</em>.</p> <a name='more'></a> <p>“The more we study <em>watermelons,</em> the more we realize just how amazing a fruit it is in <em>providing natural enhancers to the human body</em>,” said Dr. Bhimu Patil, director of Texas A&M’s Fruit and Vegetable Improvement Center in College Station.</p> <p>“We’ve always known that <em>watermelon is good for you</em>, but the list of its very important healthful benefits grows longer with each study.”</p> <p>Beneficial ingredients in <em>watermelon</em> and other fruits and vegetables are known as <em>phyto-nutrients</em>, naturally occurring compounds that are bioactive, or able to react with the human body to trigger healthy reactions, Patil said.</p> <p>In <em>watermelons</em>, these include <em>lycopene</em>, <em>beta carotene</em> and the rising star among its <em>phyto-nutrients</em> – <em>citrulline </em>– whose beneficial functions are now being unraveled. Among them is <em>the ability to relax blood vessels, much like Viagra does.</em></p> <p>Scientists know that when <em>watermelon</em> is consumed, <em>citrulline </em>is converted to <em>arginine </em>through certain enzymes. <em>Arginine is an amino acid that works wonders on the heart and circulation system and maintains a good immune system</em>, Patil said.</p> <p><img style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="354" src="http://www.sciencedaily.com/images/2008/06/080630165707-large.jpg" width="240" align="right" border="0" />“<em>The citrulline-arginine relationship helps heart health, the immune system and may prove to be very helpful for those who suffer from obesity and type 2 diabetes</em>,” said Patil. “<em>Arginine</em> boosts nitric oxide, which relaxes blood vessels, <em>the same basic effect that Viagra has, to treat erectile dysfunction and maybe even prevent it.”</em></p> <p>While there are many psychological and physiological problems that can cause impotence, extra nitric oxide could help those who need increased blood flow, which would also help treat angina, high blood pressure and other cardiovascular problems.</p> <p>“<em>Watermelon</em> may not be as organ specific as <em>Viagra</em>,” Patil said, “but it’s a great way to relax blood vessels without any drug side-effects.”</p> <p><em>The benefits of watermelon</em> don’t end there, he said. <em>Arginine also helps the urea cycle</em> by removing ammonia and other toxic compounds from our bodies.</p> <p><em>Citrulline</em>, the precursor to <em>arginine</em>, is found in higher concentrations in the rind of <em>watermelons </em>than the flesh. As the rind is not commonly eaten, two of Patil’s fellow scientists, drs. Steve King and Hae Jeen Bang, are working to breed new varieties with higher concentrations in the flesh.</p> <p>In addition to the research by Texas A&M, <em>watermelon’s phyto-nutrients</em> are being studied by the U.S. Department of Agriculture’s Agricultural Research Service in Lane, Oklahoma.</p> <p><img style="border-right: 0px; border-top: 0px; display: inline; margin-left: 0px; border-left: 0px; margin-right: 0px; border-bottom: 0px" height="273" src="http://www.cartoonstock.com/newscartoons/cartoonists/rma/lowres/rman2075l.jpg" width="240" align="right" border="0" /> </p> <p>As an added bonus, these studies have also shown that deep red varieties of <em>watermelon</em> have displaced the tomato as the <em>lycopene</em> king, Patil said. Almost 92 percent of <em>watermelon</em> is water, but the remaining 8 percent is loaded with <em>lycopene, an anti-oxidant that protects the human heart, prostate and skin health.</em></p> <p>“<em>Lycopene</em>, which is also found in red grapefruit, was historically thought to exist only in tomatoes,” he said. “But now we know that it’s found in higher concentrations in <em>red watermelon</em> varieties.”</p> <p><em>Lycopene</em>, however, is fat-soluble, meaning that it needs certain fats in the blood for better absorption by the body, Patil said.</p> <p>“Previous tests have shown that <em>lycopene</em> is much better absorbed from tomatoes when mixed in a salad with oily vegetables like avocado or spinach,” Patil said. “That would also apply to the <em>lycopene from watermelon</em>, but I realize mixing watermelon with spinach or avocadoes is a very hard sell.”</p> <p>No studies have been conducted to determine the timing of the consumption of oily vegetables to <em>improve lycopene absorption</em>, he said.</p> <p>“One final bit of advice for those Fourth of July watermelons you buy,” Patil said. “They store much better uncut if you leave them at room temperature. <em>Lycopene levels can be maintained even as it sits on your kitchen floor</em>. But once you cut it, refrigerate. And enjoy.”</p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com0tag:blogger.com,1999:blog-1397035620329815134.post-52665412701154830552010-11-03T06:31:00.001+07:002011-07-28T05:42:06.388+07:00Phil Heath’s Hamstrings Routine<p><img title="phil heath hamstrings routine" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="273" alt="phil heath hamstrings routine" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TNCfN7L9XiI/AAAAAAAAB1g/KgFNAjfKb68/phil%20heath%20hamstrings%20routine_thumb%5B2%5D.jpg?imgmax=800" width="474" border="0" /></p> <p>After a stunning Mr. Olympia debut in 2008 when many thought he should have won it all; after the illness that kept him out of contention at last year’s Olympia prejudging and his shocking transformation before the finals where he was, with Jay Cutler, one of the two best bodybuilders on stage; after his controversial runner-up finish to Kai Greene at this year’s Arnold Classic and his best-ever placing at the O — second only to Cutler — we felt there was no better time to take a closer look at two of the weapons that help separate <em>Phil Heath</em> from the rest: his <em>phenomenal hamstrings</em>.</p> <a name='more'></a> <p><b>HEATH ON HAMS</b></p> <p>* "I train all my leg muscles together. I do quads first, <em>hams</em> second and finish with calves."</p> <p>* "The StairMaster is crucial for bringing in my ham lines. I tense my <em>hams</em> and glutes with every step."</p> <p>* "With<em> hams</em>, I usually front-load the sevens, doing them first with lying leg curls."</p> <p>* "Each exercise hits your <em>hamstrings</em> differently, so I typically do four different exercises."</p> <p>* "I don’t do stiff-leg deads first. I like to do them towards the end, so I’ve already pre-exhausted my <em>hams</em> and all the stress of the deads goes there and not on my back."</p> <p><strong>PHIL HEATH’S HAMSTRINGS ROUTINE</strong> <br />Lying leg Curls                         7              12-15 <br />Standing one-leg curls          3              12 <br />Stiff-leg deadlifts                     3              12 <br />Seated leg curls                        3              12 </p> <p>*****</p> <p>www.flexonline.com/phil_heath_legs/training/256</p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com1tag:blogger.com,1999:blog-1397035620329815134.post-51877906290967262492010-10-31T05:43:00.001+07:002010-10-31T05:44:51.029+07:00A Flash Flood, An Earthquake and A Tsunami, A Mount Eruption- Three Natural Disasters in Indonesia in One Month<p><img style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="220" src="http://stat.k.kidsklik.com/data/photo/2010/10/31/0417018620X310.jpg" width="428" border="0" /><font size="1"> Local children observe Indonesian military personel unload relief goods for tsunami victims in the Mentawai islands at the port of Sikakap village in the Metawai islands, West Sumatra, on October 30, 2010. More than 130 people listed as missing have been found alive on high ground on a remote Indonesian island that was devastated by a tsunami five days ago, an official said (Kompas.com).</font></p> <a name='more'></a> <p>JAKARTA, KOMPAS.com - The Earth is getting older, judging by the increased  frequency of <em>natural disasters in the world</em> lately, especially in <em>Indonesia</em>. During this October alone, parts of the country have been seriously affected by <em>three major disasters</em>. The first one was <strong>a flash flood in Wasior, West Papua Province, on October 3.</strong></p> <p>The second was <strong>a magnitude-7.7 earthquake and a subsequent tsunami in Mentawai Island District, West Sumatra Province, on October 25</strong>. And the third is still going on, namely <strong>the Mount Merapi eruption, a process  which began on October 26 on the border between Central Java and Yogyakarta.</strong></p> <p><em>The Wasior flash flood killed 124 people, left 123 others missing,  injured 185 others seriously, and 535 lightly</em>.  Wasior is a town densely inhabited by around 7,000 people. <em>The flood</em> made around 4,000 people  homeless. </p> <p><img style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="288" src="http://cache.boston.com/resize/bonzai-fba/AP_Photo/2010/10/05/1286284827_1128/539w.jpg" width="428" border="0" /> <font size="1">Residents gather to inspect the damage suffered by an area affected by a flash flood in Wasior, Papua province, Indonesia, Tuesday, Oct. 5, 2010. Heavy rain unleashed flash floods and mudslides, killing dozens of people in a remote corner of the country that rescuers were still struggling to reach days after the storms began, officials and witnesses said Tuesday. (AP Photo/Abdul Muin)</font></p> <p>Some 1,955 displaced Wasior residents were evacuated to Nabire, 890 to Manokwari and some others to the Teluk Wondama area. A total of 12 school buildings and one hospital were damaged by <em>the flash flood</em>.</p> <p><em>The flash flood</em> was triggered by incessant heavy rains that had fallen in the region from Oct 3 to 4. Those who died in <em>the disaster</em> were those who drowned  after being carried away by <em>the flood</em> currents that also carried  logs and rocks from a lake in the mountain. </p> <p>The emergency response lasted until end October 2010, with priorities to search and evacuate victims, town cleaning up, house and school reconstruction. Coordinating Minister for People’s Welfare Agung Laksono said  the government was  studying the possibility of relocating the flood victims. </p> <p>"The government will find the best and most secure place for them," the minister said recently. </p> <p>President Susilo Bambang Yudhoyono visited  <em>flash flood-devastated Wasior</em> to meet the victims and he ordered the setting up a trauma center and temporary shelters for them. While the Indonesian people were still grieving about the devastation and fatalities caused by <em>the flash flood in Wasior</em>, <em>a magnitude-7.7 earthquake and  subsequent tsunami struck Mentawai Island District, West Sumatra Province, on October 25, 2010</em>.</p> <p><em>The earthquake and tsunami killed at least 408 people, caused 303 others to go missing, injured 270 badly and 142 lightly</em>. <em>The disaster</em> devastated 517 buildings and caused minor damage to 204 buildings. Around 23,000 people have been left homeless and forced to stay in refugee camps.</p> <p><img style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="267" src="http://i.thisislondon.co.uk/i/pix/2010/10/Mentawai-islands415.jpg" width="428" border="0" /> <font size="1">Obliterated: surviving villagers of Muntei Baru Baru in the Mentawai islands wander where hundreds of homes stood until the 10ft wave came ashore (London Evening Standard)</font></p> <p>Ade Edwar of a local mitigation agency said <em>the powerful earthquake and tsunami</em> devastated 517 buildings and caused minor damage to 204 buildings, including four elementary school buildings, one junior high school building, four churches, 426 houses, and 10 bridges, while more than 200 houses suffered minor damage. </p> <p>Around 22 aftershocks with magnitudes ranging from 5 to 6.2 on the Richter scale, had jolted the district up to Saturday. President Susilo Bambang Yudhoyono was forced to leave the ASEAN Summit in Hanoi to visit Mentawai on Thursday. </p> <p>He  asked the West Sumatra governor and Mentawai district head to coordinate efforts at relocating <em>the tsun</em>ami victims. Just one day after the <em>Mentawai earthquake and tsunami</em>, <em>Mount Merapi, one of Indonesia’s most active volcano has started to erupted on October 26, 2010.</em></p> <p>A total of 32 people, including <em>Mbah Maridjan</em>, "the spiritual caretaker" of the volcano, were killed, and tens of others were injured.   <em>Mount Merapi erupted again several times early Saturday morning</em>  (Oct 30) causing residents living closest to the volcano to abandon their villages or settlements in panic.</p> <p><img style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" src="http://images.smh.com.au/2010/10/29/2016210/Mount-Merapi2-420x0.jpg" border="0" /> <font size="1">A good sign … a vulcanologist said this eruption at Mount Merapi yesterday might stabilise it. Thirty-two people died when it first erupted, on Tuesday (smh.com.au).</font></p> <p>Around 40,000 people have so far been evacuated to safer places following <em>the eruption of Mt Merapi</em> which is located in the border of Central Java and Yogyakarta and has erupted regularly since 1548. <em>Indonesia is one of the most disaster-prone countries in the world</em> because it is located on the Pacific Ocean’s "ring of fire" of volcanoes and earthquakes. </p> <p>One of <em>the worst disasters hitting Indonesia was a 8.9 earthquake and a subsequent deadly tsunami which devastated Aceh Province (northern Sumatra) and Nias Island (North Sumatra Province) on December 26, 2004</em>. The <em>gigantic tsunami</em> killed at least 200,000 people  and left around one million people homeless in Aceh and on Nias alone. The impacts of <em>the tsunami</em> had also affected badly other countries such as Sri Lanka, Thailand, and India.</p> <p>In 2006, at least two major <em>earthquakes </em>rocked Java Island. In May 2006, Yogyakarta and its surrounding areas were shaken by <em>6.3 earthquake</em> which killed over 5,700 people and injured at least 38,000 others. In July, a <em>6.8-earthquake and a subsequent tsunami</em> affected southern coast of West Java and killed more than 650 people, while at least 65 others missing.  </p> <p>Another <em>major earthquake</em> was recorded on September 30, 2009,   with a magnitude of 7.9 on the Richter scale which devastated Padang city and several other towns in the provincial capital of West Sumatra, killing at least 1,117 people. A total of 1,214 people were suffering from serious injuries, and 1,688 others were lightly injured. However, unofficial estimates put the number of victims at thousands, as many were still buried under the ruins of the collapsed buildings.</p> <p><em>The earthquake</em> also destroyed 101,653 houses, and caused damage to 97,995 others in West Sumatera.  In 1883, <em>Krakatoa</em>, a volcanic island in the Sunda Strait between the islands of Java and Sumatra, exploded and killed around 40,000 people.</p> <p>The explosion is still considered to be the loudest sound ever heard in modern history, with reports of it being heard nearly 3,000 miles from its point of origin. The shock wave from the explosion was recorded on barographs around the globe. And the lists of possible <em>disasters </em>might add as currently besides Mt Merapi, some other volcanoes especially Mt Anak Krakatau on the Sunda Strait and Mt Dempo in Pagaralam district, South Sumatera, are also showing increaded activity. </p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com0tag:blogger.com,1999:blog-1397035620329815134.post-14629670339339734152010-10-21T06:52:00.001+07:002010-10-21T06:53:55.111+07:00Rare giant piranha-eating crocodile has been caught<p><a href="http://lh6.ggpht.com/_4cA84Xkh6CQ/TL-ATphkB0I/AAAAAAAABms/mX5CKh11tUA/s1600-h/Wadespenteightdaystryingtolandthefis.jpg"><img title="Wade spent eight days trying to land the fish and said he returned it to the river soon afterwards" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="319" alt="Wade spent eight days trying to land the fish and said he returned it to the river soon afterwards" src="http://lh6.ggpht.com/_4cA84Xkh6CQ/TL-AXMPiEDI/AAAAAAAABmw/TewFfk8WX6E/Wadespenteightdaystryingtolandthefis%5B2%5D.jpg?imgmax=800" width="474" border="0" /></a> </p> <p><a href="http://www.dailymail.co.uk/news/article-1322118/British-fisherman-grapples-giant-piranha-goliath-tigerfish.html" target="_blank">Mail Online</a> - British angler Jeremy Wade looks understandably anxious as he grapples with this <em>ferocious-looking 'giant piranha'</em>.</p> <p>The 52-year-old caught the aptly-named <em>goliath tigerfish</em> during a fishing expedition up the Congo River in Africa.</p> <a name='more'></a> <p>The brave fisherman was forced to hold the fish at arms-length for fear of being bitten by its razor-sharp teeth while posing with it for the camera.</p> <p><a href="http://lh3.ggpht.com/_4cA84Xkh6CQ/TL-AdDlbR1I/AAAAAAAABm0/jdeCtfzevXI/s1600-h/JeremyWadebravelyposeswiththe5ftlong%5B1%5D.jpg"><img title="Jeremy Wade bravely poses with the 5ft long goliath tigerfish caught during an expedition up the River Congo in Africa" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="571" alt="Jeremy Wade bravely poses with the 5ft long goliath tigerfish caught during an expedition up the River Congo in Africa" src="http://lh6.ggpht.com/_4cA84Xkh6CQ/TL-Ajs9s1EI/AAAAAAAABm4/uYs48s3-YdQ/JeremyWadebravelyposeswiththe5ftlong.jpg?imgmax=800" width="474" border="0" /></a></p> <p><em>The goliath tigerfish</em> is one of <em>the most fearsome freshwater fish in the world</em> and said to be a much <em>bigger and deadlier version of the piranha</em>.</p> <p><em>The giant fish</em> has 32 teeth that are of similar size to those of a great white shark and has been known to attack humans and even crocodiles.</p> <p>It has only ever been caught by a handful of fishermen due to the danger it poses and the fact its habitat is notoriously hard to reach.</p> <p>Wade, the host of ITV's River Monsters show, said he took extra care when reeling in this specimen, which weighed more than 100lbs and was 5ft long.</p> <p>The TV programme looks into mythical reports from around the world of humans being attacked by unknown monsters from the deep before the British host sets out to find and catch the suspect.</p> <p>Commenting on <em>the goliath tigerfi</em>sh, Wade said: 'This fish is no tench. It is, for all intents and purposes, a giant piranha. It is quite a beast.</p> <p><a href="http://lh3.ggpht.com/_4cA84Xkh6CQ/TL-ArTXuiHI/AAAAAAAABm8/SktGF4FNYh4/s1600-h/Theferociousgiantpiranhawascaughtdur%5B2%5D.jpg"><img title="The ferocious 'giant piranha' was caught during the filiming of ITV's River Monsters" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="317" alt="The ferocious 'giant piranha' was caught during the filiming of ITV's River Monsters" src="http://lh4.ggpht.com/_4cA84Xkh6CQ/TL-AvVR7iWI/AAAAAAAABnA/Z6bVx3ldbZE/Theferociousgiantpiranhawascaughtdur.jpg?imgmax=800" width="474" border="0" /></a></p> <p>'The teeth on it are incredibly sharp and are about the same length as a great white shark.</p> <p>'It also has an extremely powerful bite and has been known to consume prey the same size as itself, attack people and take pieces out of crocodiles.</p> <p>'It is thought that these fish attack in a reflex response to a sudden movement or splash.</p> <p>'It is very rare to catch one, especially by an outsider because they are found in such a remote and difficult location to get to. There are no guides or lodges on that part of the Congo River.'  </p> <p>Wade revealed he used a sizable catfish as bait for <em>the tigerfish</em> and a 200lbs rod and line.</p> <p>He said he also took care to stand back from it until it was safely in his landing net.</p> <p>'It is a very dangerous fish to handle. If you aren't careful it could easily take your finger off or worse,' he added. </p> <p>Wade, who spent eight days trying to land the fish, said he returned it to the river soon afterwards.</p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com1tag:blogger.com,1999:blog-1397035620329815134.post-19055534472202791962010-10-01T07:30:00.000+07:002010-10-01T07:30:01.119+07:00Endangered Freshwater River Dolphins<p><font size="3"><strong>Indus river dolphin</strong> <br /></font><img title="freshwater-dolphins-threatened-indus-river" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="358" alt="freshwater-dolphins-threatened-indus-river" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TIdhY3PunbI/AAAAAAAAA8A/VacMmsa9-KY/freshwater-dolphins-threatened-indus-river_thumb%5B2%5D.jpg?imgmax=800" width="470" border="0" /> Local men rescue an<em> Indus river dolphin</em> in Sind Province, Pakistan. </p> <p><em>The endangered Indus dolphin</em> is the only river dolphin species on the rise, with populations estimated at around 1,700 in 2006, up from 1,200 in 2001.</p> <a name='more'></a> <p><strong><font size="3">Bolivian river dolphin</font></strong> <br /><img title="freshwater-dolphins-threatened-bolivian-river" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="320" alt="freshwater-dolphins-threatened-bolivian-river" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TIdhbg4PpKI/AAAAAAAAA8E/B-U1Tn0ryPA/freshwater-dolphins-threatened-bolivian-river_thumb%5B2%5D.jpg?imgmax=800" width="470" border="0" /> This <em>baby Bolivian dolphin</em> was rescued in the summer of 2010 in the Pailas River, a tributary of the Rio Grande, when drought led to lower-than-usual water levels.</p> <p><em>The Bolivian river dolphin</em> comes equipped with a flexible body that allows it to make its way through the tree roots of flooded forests.</p> <p>All three <em>South American river dolphin species</em> compete for habitat with fishers who sometimes use the <em>dolphin</em> as bait, according to WWF. But, the new report goes on to state that the primary threat to <em>the Bolivian dolphin</em> is mercury pollution from small-scale gold mines.</p> <p><font size="3"> <strong>Tucuxi River Dolphin</strong> <br /></font><img title="freshwater-dolphins-threatened-tucuxi" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="358" alt="freshwater-dolphins-threatened-tucuxi" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TIdheHs1G6I/AAAAAAAAA8I/g_ebXgSchP4/freshwater-dolphins-threatened-tucuxi_thumb%5B2%5D.jpg?imgmax=800" width="470" border="0" /> A dorsal fin skims the surface of the Yavari River in Peru.</p> <p><em>Tucuxi look like bottlenose dolphins</em> but have longer noses and broader flippers. The species is found throughout the Amazon region, with the exception of Bolivia. </p> <p>Both <em>Tucuxi and Irrawaddy dolphins</em> are distinct from the other five species in that they are part of the <em>Delphinidae family</em> of mostly <em>ocean-dwelling dolphins.</em> Both species have marine populations, as well as freshwater populations.</p> <p><font size="3"><strong>Ganges River Dolphin</strong> <br /></font><img title="freshwater-dolphins-threatened-ganges-river" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="268" alt="freshwater-dolphins-threatened-ganges-river" src="http://lh3.ggpht.com/_4cA84Xkh6CQ/TIdhgtkZq5I/AAAAAAAAA8M/f2_8BVkUdbg/freshwater-dolphins-threatened-ganges-river_thumb%5B2%5D.jpg?imgmax=800" width="470" border="0" /> <em>A Ganges river dolphin</em>, or <em>Susu </em>as it is known locally, waits at the surface of the Karnaphuli River in Bangladesh, where it comes up to breath every minute or so. WWF estimates that there are fewer than 2,000 of the <em>endangered species</em> left in the river system made up of the Ganges, Brahmaputra, Meghna, and Karnali Rivers in Bangladesh, India, and Nepal.</p> <p>In 2009, India declared the <em>Ganges river dolphin</em> the national aquatic animal, a huge step toward conservation, said Ravi Singh, CEO of WWF India.</p> <p><strong><font size="3">Irrawaddy River Dolphin</font></strong> <br /><img title="freshwater-dolphins-threatened-irrawaddy" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="337" alt="freshwater-dolphins-threatened-irrawaddy" src="http://lh4.ggpht.com/_4cA84Xkh6CQ/TIdhjKSQVFI/AAAAAAAAA8Q/8ALEmuimbhQ/freshwater-dolphins-threatened-irrawaddy_thumb%5B2%5D.jpg?imgmax=800" width="470" border="0" /> <em>An Irrawaddy dolphin</em> breaches the Mekong River in Cambodia. According to WWF, fishers in Myanmar's Irrawaddy River work in cooperation with <em>Irrawaddy dolphins</em>. The <em>dolphins </em>herd fish along side boats as they feed. <em>The Irrawaddy dolphin's</em> range has been limited to a 120-mile (190-kilometer) stretch of the Mekong, and small sections of the Irrawaddy and Mahakam Rivers, each subpopulation reduced to the critically endangered number of less than 75. </p> <p>Ninety-two animals, more than half of them calves, died in fishing nets between 2003 and 2009 on the Mekong, according to WWF.</p> <p><strong><font size="3">Amazon river dolphin</font></strong> <br /><img title="01-tracking-dolphin-615" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="342" alt="01-tracking-dolphin-615" src="http://lh3.ggpht.com/_4cA84Xkh6CQ/TIdhl_McEEI/AAAAAAAAA8U/Js3V-PaUAS0/01-tracking-dolphin-615_thumb%5B2%5D.jpg?imgmax=800" width="470" border="0" />Tracking prey deep in the forest, <em>freshwater dolphins</em> make the most of the Amazon’s prodigious annual flood.</p> <p>Legends around <em>river dolphins</em> abound. <em>Amazon river dolph</em>ins are said to be shape shifters, changing into handsome men at night.</p> <p>Often known as <em>pink dolphins</em> or "<em>boto</em>," <em>Amazon river dolphins</em> face the same risks as the other two South American species, including the habitat fragmentation that comes with dam building along the Amazon and its tributaries.</p> <p>The species is widely distributed along the Orinoco and Amazon River Basins, in Venezuela, Colombia, Ecuador, Peru, Brazil, Suriname, and Guyana.</p> <p><strong><font size="3">Yangtze River Dolphin</font></strong> <br /><img title="aquatic-vwhite-dolphin-china" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="358" alt="aquatic-vwhite-dolphin-china" src="http://lh3.ggpht.com/_4cA84Xkh6CQ/TIdhozd0dZI/AAAAAAAAA8Y/N9BgXFutcpM/aquatic-vwhite-dolphin-china_thumb%5B2%5D.jpg?imgmax=800" width="470" border="0" /><em>The Yangtze River’s white fin dolphin</em>, or <em>baiji</em>, in China, was believed to be extinct until 2007—when evidence turned up via amateur video that the species still survived.</p> <p>Scientists say the mammals plied Chinese rivers for more than 19 million years before humans radically altered their habitat by overfishing, heavy freight traffic, and pollution. If any <em>dolphins </em>can be found, a captive breeding program might represent the last, slim chance to save the species.</p> <p><strong><font size="3">Yangzte Finless Porpoise</font></strong> <br /><img title="freshwater-dolphins-threatened-yangtze-finless-porpoise" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="358" alt="freshwater-dolphins-threatened-yangtze-finless-porpoise" src="http://lh5.ggpht.com/_4cA84Xkh6CQ/TIdhrgcvCKI/AAAAAAAAA8c/Dyv3hDfYzf0/freshwater-dolphins-threatened-yangtze-finless-porpoise_thumb%5B2%5D.jpg?imgmax=800" width="470" border="0" /><em>The Yangtze finless porpoise</em> is one of two large marine mammals that used to ply China's longest river. </p> <p>Just 1,600 to 1,800 of the <em>finless porpoises</em> were counted in 2006 along the middle Yangtze and in two lakes. A population of the <em>porpoise</em> that has been protected in one of the Yangtze's oxbow lakes—remnants of where the river used to run—has grown by three or four calves a year.</p> <p>To help the animals, local governments open sluice gates at 40 lakes along the Yangtze, returning, to some degree, the seasonal flow of the river and the dolphin to a larger stretch of its original habitat, said Lifeng Li, director of freshwater programs at WWF.</p> <p><em>River dolphins</em>, many elusive, are the canaries in the coal mine of the planet’s freshwater ecosystems, according to WWF. The threats facing <em>dolphins</em> are the same threats facing people, the environmental nonprofit's new report states.</p> <p>“Unsustainable fishing practices both harm <em>dolphins</em> and erode the basis of fishermen’s livelihoods; toxic chemicals used in agriculture and mining affect the health of people and <em>dolphins </em>alike; and loss of natural river flows and habitats decreases the productivity of the freshwater ecosystems that sustain both human societies and <em>river dolphins</em>.”</p> <p>source: National Geographic</p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com0tag:blogger.com,1999:blog-1397035620329815134.post-5472168416972630602010-09-30T17:44:00.000+07:002011-07-28T05:41:22.019+07:00Ronnie Coleman's Bicep Training Routine 1995<p><strong>Ronnie Coleman – Mr Olympia 1998 - 2005</strong> <br /></p> <center><a href="http://lh3.ggpht.com/_f0vUn-iQn_U/S47_uau7-eI/AAAAAAAAAJE/RsdVYQ7kHtQ/s1600-h/ronnie%20coleman%20mr%20olympia%202%5B4%5D.jpg"><img title="ronnie coleman mr olympia 2" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="525" alt="ronnie coleman mr olympia 2" src="http://lh3.ggpht.com/_f0vUn-iQn_U/S47_x1HJDbI/AAAAAAAAAJI/MEvr8XR8Mks/ronnie%20coleman%20mr%20olympia%202_thumb%5B2%5D.jpg?imgmax=800" width="400" border="0" /></a></center> <p></p> <a name='more'></a> <p align="center"><a href="http://lh4.ggpht.com/_f0vUn-iQn_U/S47_zL75bzI/AAAAAAAAAJM/NQmhVTywEyM/s1600-h/ronnie%20coleman%20dumbbell%20curl%5B10%5D.jpg"><img title="ronnie coleman dumbbell curl" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="270" alt="ronnie coleman dumbbell curl" src="http://lh5.ggpht.com/_f0vUn-iQn_U/S47_0mnEJaI/AAAAAAAAAJQ/av2FenivK4M/ronnie%20coleman%20dumbbell%20curl_thumb%5B8%5D.jpg?imgmax=800" width="205" border="0" /></a><a href="http://lh3.ggpht.com/_f0vUn-iQn_U/S47_3NcQkSI/AAAAAAAAAJU/Lop2kWAPHkw/s1600-h/ronnie%20coleman%20pose%5B11%5D.jpg"><img title="ronnie coleman pose" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="270" alt="ronnie coleman pose" src="http://lh5.ggpht.com/_f0vUn-iQn_U/S47_4xv33qI/AAAAAAAAAJY/JxCBRQh31jc/ronnie%20coleman%20pose_thumb%5B9%5D.jpg?imgmax=800" width="181" border="0" /></a></p> <p><strong>The Three Bi Laws of Biceps - From Flex Magazine, October 1995</strong></p> <p>To be honest, <em>biceps have been one of the easiest bodyparts to develop.</em> Thus, in line with the 'you can learn best from the hardgainer' school of thought, the question might be asked, what can a fortunate <em>Ronnie Coleman with 22 inch guns teach a beginner about building trophy - winning biceps</em>? Quite a bit, I think, as all of my <em>training routines</em> have been constructed after a great deal of thought.</p> <p><b>Debunking the Barbell Curl</b> <br />I never advocate the use of the exercises cited as the kind of <em>mass building for the biceps: the barbell curl</em>. Like everybody else, when I started bodybuilding, I wanted <em>bigger biceps</em>, even tough I am blessed with good arm genetics. I though the route to follow was doing <em>barbell curls</em>, but my early experiences with that exercise taught me that although <em>barbell curls</em> allowed me to use heavy weights, the muscular stress caused by the poundage was in no way being applied 100% to my <em>biceps</em>. I believe that the heavy weights employed for <em>barbell curls</em> encourage the user to cheat through the exercise, perhaps without even knowing it. A person tends to bend the upper torso to let the momentum of the weight take over. In addition, instead of the <em>biceps </em>powering out the reps, forearms and front delts are called into play too much. You must analyze what kind of development you are aiming for with your <em>biceps training</em>. You should seek full development in terms of thickness and fullness of your <em>biceps muscle</em> attachments, plus optimum accentuation of the <em>biceps peaks</em>.</p> <p>Those aspects are best achieved by exercises that <em>isolate the biceps</em> - ones that allow you to put maximum stress on your <em>biceps </em>throughout the completion of each set. Cheating on <em>barbell curls</em> means that at certain times during the course of a rep, the<em> biceps</em> are given an easy, if not free, ride. Based on the preceding thought, I came to the conclusion that cable work provided the required dual facilities of <em>isolating the biceps</em> while allowing them to be under constant stress throughout the completion of each set. The latter element is particularly difficult to attain during the negative (descending) part of each rep. This is where cables score heavily. With cables, you can maintain muscular stress during the negative phase to an extent that is not mechanically possible with free weights.</p> <p>Many authorities claim that cables are solely for <em>advanced bodybuilders</em>, in order 'to refine what they've already built.' I don't agree. <em>Cable work allows you to attack the biceps with 100% concentration</em>, and that sort of exclusive application will <em>make the biceps grow</em>. Muscle fibers don't know whether the stress is being applied by free weights or a machine; they respond only to the level of muscular stress being placed on them. Whatever does the job, will do the job!</p> <p><b>The One for All Routine</b> <br />Although I'm a <em>professional bodybuilder</em>, I feel that the <em>biceps routine</em> I am currently employing for <em>my Olympia preparation</em> is, with minor modifications, suitable for weight trainers of all levels. Let me first detail the <em>training program</em> and then explain how it can be adapted for anybody from beginners on op. As a police office in Arlington, Texas, I work the 3 to 11 PM shift Sunday through Thursday. I train six days a week at around 11 M, and do my aerobic work after I finish my shift. This is the <em>bodypart split I am using for my 1995 Mr. Olympia</em> appearance.</p> <p>Monday: Chest, triceps, calves, abs <br />Tuesday: Quads, hams <br />Wednesday; Back, biceps, calves, abs <br />Thursday; Chest, delts, triceps <br />Friday: Quads, hams, abs <br />Saturday: Back, biceps, delts, calves <br />Sunday: Rest</p> <p>With <em>my arms measuring 22 inches in contest shape</em>, I don't have to worry too much about building size with my current <em>biceps routine</em>, so I keep my reps high (15 per set) to boost density and hardness.</p> <p><b>Current All Purpose Biceps Routine Exercise</b> <br />One arm cable curls: 4 sets 15 reps <br />Bar cable curls: 4 X 15 <br />Cable crossover curls: 4 X 15</p> <p><b>Beginner's Biceps Routine Exercise </b> <br />One arm cable curls: 2 sets 15 reps, 2 sets 10 reps <br />Bar cable curls: 2 X15 , 2 X 10 <br />Cable crossover curls: 2 X 15, 2 X 10</p> <p><b></b></p> <center><a href="http://lh6.ggpht.com/_f0vUn-iQn_U/S47_8dmWYMI/AAAAAAAAAJc/yHO_hamANzo/s1600-h/ronnie2%5B7%5D.jpg"><img title="ronnie2" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="545" alt="ronnie2" src="http://lh4.ggpht.com/_f0vUn-iQn_U/S48AAJ_Y7VI/AAAAAAAAAJg/7nTGZKDmO3g/ronnie2_thumb%5B3%5D.jpg?imgmax=800" width="400" border="0" /></a></center> <p></p> <p></p> <p><b>Bi Law One</b> <br />I start my <em>routine </em>with <em>one arm cable curls</em>. You can do this exercise by finishing a set with one arm at a time (i.e., do a set with the left arm, then complete a set with the right arm) or in alternate right hand to left hand style. Whatever method you use, the main effect of this exercise is to place <em>maximum stress on the peak of each biceps muscle</em>. At the start of each rep, I let my arm hang fully extended, while still supporting the full pressure of the weight. Then, while keeping the rest of my body motionless, I curl the weight slowly upward. At the midpoint, I hold the weight and 'squeeze' the biceps for a full contraction. Then, I slowly release the weight to the starting position.</p> <p>As stated previously, the descent phase is where cables really come into their own, as they allow you to maintain full stress on the muscles at all times. i use a weight with which 15 repetitions will be about my limit, but I train to failure, so if during a particular workout I hit 15 and still have something left, I'll continue until a full rep is impossible. I employ the <em>failure principle with all my biceps exercises.</em></p> <p><b>Bi Law Two</b> <br />My second exercise is <em>bar cable curls</em>. In terms of adding bulk throughout the entire <em>biceps muscle</em>, I find this movement to be superior (for reasons outlined previously) to the standard <em>barbell curl</em>. The execution is along the same lines as that used with <em>one arm cable curls</em>; I maintain pressure on the <em>biceps </em>throughout the completion of each set and hold the weight in the midpoint position for a peak contraction. However, for the concluding tow sets, but only at every other session, I go past failure and finish the set with two or three forced reps. Just for the sake of variety, I'll substitute <em>rope cable curls </em>for the bar cable version twice a month.</p> <p><b>Bi Law Three</b> <br />I complete my <em>biceps routine</em> with an exercise I call the <em>cable crossover curl</em>, which builds maximum peaks while bulking up the entire <em>biceps muscle</em>. This is a much neglected exercise (it doesn't even have a standard name) but one that seems custom made for a <em>competitive bodybuilder.</em></p> <p>When you do this movement, you are really hitting a <em>double biceps pose</em> while applying weight resistance. What better <em>biceps movement</em> could there be for a <em>competitive bodybuilder</em>? I start this exercise by holding cable attachments in each hand. I keep my arms straight, fully extended and parallel with the floor. Then I hit a <em>double biceps pose</em> and, in the fully flexed position, I squeeze the muscles for a maximum burn. Finally, I slowly release the weight to the starting position. Again, the <em>biceps </em>are under pressure throughout the whole set, and as you eke out the reps, you'll find you get a great pump.</p> <p>A Final Word Remember, my <em>biceps training routine</em> can be followed by weight trainers of all levels, though <em>for beginners, I would suggest a slight modification to the routine.</em> As you will notice, I advise that a <em>beginner reduce the number of reps and increase the weight on the last two sets of each exercise.</em> This is because a beginner's need for sheer size is more urgent than building hardness and density. The lower rep range and heavier poundages will fulfill that need. Without letting you ego carry you away, go as heavy as your strength allows for the strict execution of each movement. 'Strict' means no cheating of the exercises by calling secondary muscle groups into play. Your goal is to <em>build the best biceps</em> your genetics will allow, so <em>isolate the biceps</em> and don;t let other muscle groups assist in moving the workload.</p> <p>The most common <em>biceps training mistake</em> is overtraining. Many <em>bodybuilders</em> train this showcase muscle group too often with too many sets and reps. <em>Working the biceps twice a week with 12 sets per session is enough for anybody</em>. You can't rush progress. As a police officer, I know that undue speed will only mean that sooner or later you will be brought to an abrupt halt.</p> <p></p> <center><a href="http://lh3.ggpht.com/_f0vUn-iQn_U/S48ADld1pKI/AAAAAAAAAJk/ysbNqHdU-_I/s1600-h/ronnie%20coleman%20mr%20olympia%5B9%5D.jpg"><img title="ronnie coleman mr olympia" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="251" alt="ronnie coleman mr olympia" src="http://lh5.ggpht.com/_f0vUn-iQn_U/S48AFEahT6I/AAAAAAAAAJo/395_cMgHoms/ronnie%20coleman%20mr%20olympia_thumb%5B5%5D.jpg?imgmax=800" width="404" border="0" /></a></center> <p></p> <p>http://www.ronniecoleman.net/trainingbiceps.html</p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com1tag:blogger.com,1999:blog-1397035620329815134.post-36853254947589028742010-09-28T04:39:00.000+07:002010-09-28T04:39:00.181+07:00Chris Dickerson’s 1968 Mr. USA Contest Winning Training Routine<p><strong>Chris Dickerson – Mr Olympia 1982</strong> <br /><a href="http://lh6.ggpht.com/_f0vUn-iQn_U/S4ovi0SgiBI/AAAAAAAAAEc/5JXrFxcJ1gs/s1600-h/chris%20dickerson%20pose%5B4%5D.jpg"><img title="chris dickerson pose" style="border-top-width: 0px; display: block; border-left-width: 0px; float: none; border-bottom-width: 0px; margin-left: auto; margin-right: auto; border-right-width: 0px" height="490" alt="chris dickerson pose" src="http://lh6.ggpht.com/_f0vUn-iQn_U/S4ovlxacv0I/AAAAAAAAAEg/8rQF3MWOdY0/chris%20dickerson%20pose_thumb%5B2%5D.jpg?imgmax=800" width="300" border="0" /></a> </p> <a name='more'></a> <p align="center"><u><strong><a href="http://lh3.ggpht.com/_f0vUn-iQn_U/S4ovnZszQsI/AAAAAAAAAEk/r9ppObhzshA/s1600-h/chrisdickerson%5B11%5D.jpg"><img title="chrisdickerson" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="200" alt="chrisdickerson" src="http://lh5.ggpht.com/_f0vUn-iQn_U/S4ovoazxB6I/AAAAAAAAAEo/N_3yADduP3I/chrisdickerson_thumb%5B7%5D.jpg?imgmax=800" width="145" border="0" /></a><a href="http://lh3.ggpht.com/_f0vUn-iQn_U/S4ovrX0n3II/AAAAAAAAAEs/uXgHARjhwrA/s1600-h/chris_dickerson%5B7%5D.jpg"><img title="chris_dickerson" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="200" alt="chris_dickerson" src="http://lh6.ggpht.com/_f0vUn-iQn_U/S4ovs1jc5tI/AAAAAAAAAEw/L0EGRNrdPPs/chris_dickerson_thumb%5B5%5D.jpg?imgmax=800" width="240" border="0" /></a></strong></u></p> <p><u><strong>Chris Dickerson’s 1968 Mr. USA contest winning training routine</strong> </u></p> <p><b>Monday, Wednesday, Friday</b> <br /></p> <center><a href="http://lh5.ggpht.com/_f0vUn-iQn_U/S4ovvcLRVWI/AAAAAAAAAE0/OdHmLiF7N2A/s1600-h/chris%20dickerson%20incline%20press%5B13%5D.jpg"><img title="chris dickerson incline press" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; margin-left: 0px; margin-right: 0px; border-right-width: 0px" height="190" alt="chris dickerson incline press" src="http://lh5.ggpht.com/_f0vUn-iQn_U/S4ovyOEq5ZI/AAAAAAAAAE4/SHxPjd_NVtE/chris%20dickerson%20incline%20press_thumb%5B11%5D.jpg?imgmax=800" width="238" border="0" /></a><a href="http://lh5.ggpht.com/_f0vUn-iQn_U/S4ov1Ku6EKI/AAAAAAAAAE8/hpftRXapAQI/s1600-h/chris%20dickerson%20barbell%20press%5B8%5D.jpg"><img title="chris dickerson barbell press" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="190" alt="chris dickerson barbell press" src="http://lh3.ggpht.com/_f0vUn-iQn_U/S4ov3yClXfI/AAAAAAAAAFA/APgfR_AQ18M/chris%20dickerson%20barbell%20press_thumb%5B6%5D.jpg?imgmax=800" width="151" border="0" /></a></center> <p></p> <blockquote>Ab work as warm-up <p></p> 1. Twisting Leg Raises – 50 reps each side <br />2. Hip Rolls – 50 reps each side <br />3. Double Leg Crossovers – 50 reps each side <br />4. Twisting Sit-ups Over Bench – 50 reps each side <br />5. Leg Raises off Flat Bench – 100 reps <br />6. Bent Knee Leg Raises – 100 reps <br />7. Seated Military Press – 4 sets of 6 reps <br />8. Lying Rear Delt Circles – 4 sets of 6 reps <br />9. Standing Dumbbell Presses – 4 sets of 6 reps <br />10. Lying Rear Delt Raise – 4 sets of 6 reps <br />11. One Arm Rowing Off Bench – 4 sets of 6 reps <br />12. Close Grip Chins – 4 sets of 10 reps <br />13. Rowing on High Pulley – 4 sets of 6 reps <br />14. Lat Pull downs – 4 sets of 6 reps <br />15. Incline Barbell Prones – 4 sets of 6 reps <br />16. Incline Laterals – Dumbbells – 4 sets of 6 reps <br />17. Bench Press – 4 sets of 6 reps <br />18. Bent Arm Laterals – 4 sets of 6 reps </blockquote> <p><b>*****</b></p> <p><b>Tuesday, Thursday, Saturday</b> <br align="center" /></p> <center><a href="http://lh5.ggpht.com/_f0vUn-iQn_U/S4ov483jHBI/AAAAAAAAAFE/iOzRQ_fCn38/s1600-h/chris%20dickerson%20front%20squat%5B10%5D.jpg"><img title="chris dickerson front squat" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="230" alt="chris dickerson front squat" src="http://lh6.ggpht.com/_f0vUn-iQn_U/S4ov6rFReQI/AAAAAAAAAFI/QbSSAjKnotM/chris%20dickerson%20front%20squat_thumb%5B8%5D.jpg?imgmax=800" width="187" border="0" /></a><a href="http://lh6.ggpht.com/_f0vUn-iQn_U/S4ov81Ws8MI/AAAAAAAAAFM/ROoy03bvmbw/s1600-h/chris%20dickerson%20twisting%5B9%5D.jpg"><img title="chris dickerson twisting" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="230" alt="chris dickerson twisting" src="http://lh5.ggpht.com/_f0vUn-iQn_U/S4ov_O2ieAI/AAAAAAAAAFQ/i-Pcu0PLAXA/chris%20dickerson%20twisting_thumb%5B7%5D.jpg?imgmax=800" width="187" border="0" /></a></center> <p></p> <blockquote>1. Twisting Good Mornings – 100 reps to each side <br />2. 3/4 Dumbbell Side Bends – 50 reps each side <br />3. Kneeling Back Kicks – 100 reps each leg <br />4. 3/4 Barbell Side Bends – 100 reps each side <br />5. Incline Hip Raise – 100 each side <br />6. One-Hand Triceps Extension on Pulley – 4 sets of 6 reps <br />7. Parallel Bar Dips – 4 sets of 6 reps <br />8. Seated Two Hand French Curl – 4 sets of 6 reps <br />9. Kneeling Triceps Pull down on Lat Machine – 4 sets of 6 reps <br />10. Leg Extension on Extension Machine – 4 sets of 6 reps <br />11. Front Squats – 4 sets 6 reps <br />12. Thigh Bicep Curls – 4 sets 6 reps <br />13. Hack Squats – 4 sets 6 reps <br />14. E-Z Bar Standing Curl – 4 sets of 6 reps <br />15. Seated Dumbbell Curl – 4 sets 6 reps <br />16. Incline Curl – Dumbbells – 4 sets of 6 reps <br />17. Concentration Curls – 4 sets of 6 reps <p></p> </blockquote> <p><strong></strong></p> <p align="center"><a href="http://lh5.ggpht.com/_f0vUn-iQn_U/S4owDTpBr1I/AAAAAAAAAFU/m1_-k8gG8fc/s1600-h/chris%20dickerson%20%20Beach%20Pose%5B5%5D.jpg"><img title="chris dickerson Beach Pose" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="210" alt="chris dickerson Beach Pose" src="http://lh5.ggpht.com/_f0vUn-iQn_U/S4owFbERZMI/AAAAAAAAAFY/2g9ld6dDd_U/chris%20dickerson%20%20Beach%20Pose_thumb%5B3%5D.jpg?imgmax=800" width="127" border="0" /></a><a href="http://lh5.ggpht.com/_f0vUn-iQn_U/S4owHBN6K4I/AAAAAAAAAFc/o4_fffvVlcc/s1600-h/chris%20dickerson%20victory%5B5%5D.jpg"><img title="chris dickerson victory" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="210" alt="chris dickerson victory" src="http://lh4.ggpht.com/_f0vUn-iQn_U/S4owIIiJaRI/AAAAAAAAAFg/b-ShXOQjuzA/chris%20dickerson%20victory_thumb%5B3%5D.jpg?imgmax=800" width="107" border="0" /></a><a href="http://lh3.ggpht.com/_f0vUn-iQn_U/S4owKsO-XUI/AAAAAAAAAFk/zxQ7VQJVaCc/s1600-h/ChrisDickerson1%5B5%5D.jpg"><img title="ChrisDickerson1" style="border-top-width: 0px; display: inline; border-left-width: 0px; border-bottom-width: 0px; border-right-width: 0px" height="210" alt="ChrisDickerson1" src="http://lh6.ggpht.com/_f0vUn-iQn_U/S4owLw50rKI/AAAAAAAAAFo/wJ7jCZ5aVys/ChrisDickerson1_thumb%5B3%5D.jpg?imgmax=800" width="140" border="0" /></a></p> <p>http://www.chrisdickerson.net/usa.html</p> doddyhttp://www.blogger.com/profile/09493752187352522495noreply@blogger.com0