February 2016 Blog Posts (26)

30 Days To A Better Man

Today I completed the 30 Days To be a Better Man challenge. It was quite an experience, luckily it was a Leap Year so I did Day 1 & 2 together.

To be honest, I feel a sense of honor, purpose and fulfillment.

Growing up on on the islands, machismo was very prevalent. Even as a boy I did "boy things"

SWIM

FISH

SPORTS

but I also liked to read and…

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Added by D. Adonis on February 29, 2016 at 5:00pm — No Comments

26 February 2016

Bench press            185lbs                   10 sets x 2 rep

                               155lbs                  1 set x 5 reps (speed set)

Shoulder circuit - front raise (35lbs plate)/lateral raise (15lbs DB)/seated DB clean and press (15lbs DB) each exercise done for 10-12 reps. completed 3 times

DB row                 60lbs                     3 sets x 10-12 reps

BB shrug              225lbs                     3 sets x…

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Added by Sean O' on February 26, 2016 at 10:08am — No Comments

25 February 2016

Rack-pull                455lbs            10 sets x 2reps

                              365lbs              1 set x 5 reps

Front squat            215lbs            10 sets x 2 reps

                              185lbs              1 set x 5 reps

Pull-ups         Body weight + 25lbs          5,4,4,3,2

Added by Sean O' on February 24, 2016 at 11:20pm — No Comments

23 February 2016

Bench press                 185lbs                     9 sets x 2 rep

                                    155lbs                     1 set x 5 reps (speed set)

Shoulder circuit - front raise (45lbs plate)/lateral raise (20lbs DB)/seated DB clean and press (20lbs DB) each exercise done for 6-8 reps. completed 3 times

DB row                    70lbs                            4 sets x 6-8 reps

BB shrug                 315lbs          …

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Added by Sean O' on February 22, 2016 at 11:29pm — No Comments

22 February 2016

 

Rack-pull              455lbs            9 sets x 2 reps

                            365lbs            1 set x 5 reps

Front squat         215lbs             9 sets x 2 reps

                          185lbs             1 set x 5 reps

Pull-ups        Body weight + 25lbs            4,4,4,3,3

Added by Sean O' on February 22, 2016 at 12:53am — No Comments

20 February 2016

Bench press      155lbs

Pull-up          Body weight + 35lbs

Completed as a circuit 25 times

Bench press         135lbs

Pull-up               Body weight

Completed as a circuit 3 times (waiting for power rack to open)

Rack-pull              365lbs

Shrug walk           60lbs DB

Completed as a circuit 20 times

Added by Sean O' on February 22, 2016 at 12:50am — No Comments

A Challenge to the AoM Community

First of all, I love what Brett has set out to do here.  AoM is hands down my favorite blog site right now.  In fact, it's my current homepage.  But something is missing here.  

Before I go any further, let me just put it out there that I am a psychologist.  If that turns you off, deal with it.  For anyone still reading, read on.

Probably like many of you, I consider myself a thinking man.  For me, that means I spend a lot of time reflecting.  I reflect mostly…

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Added by Tom on February 21, 2016 at 9:45pm — No Comments

Fail-Safe: the Price of Innovation

This article first appeared in Innovators Magazine

Whilst developing the electric light bulb, Edison quipped: “I have not failed. I’ve just found 10,000 ways that won’t work.”…

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Added by Paul MacAlindin on February 20, 2016 at 10:00am — No Comments

Leading Online

This article first appeared in Innovators Magazine

We conductors are a funny breed; once we get a taste for it, it’s hard to stop.  Yes, we’ll tell you that the music comes first, that we are in the service of the composer, that we’re there to ‘help’, but the real reason we want to stand in front of a highly seasoned and professional workforce and tell them what to do, is because…

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Added by Paul MacAlindin on February 20, 2016 at 10:00am — No Comments

Blue Ocean under Iraqi Sky

first published under: 21st Century Conductor

1.  THE SULEYMANIYAH…

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Added by Paul MacAlindin on February 20, 2016 at 10:00am — No Comments

What is FCKFAT? What Does It Do?

FCFAT is a website that guides you about weight loss methods and products. It has been introducing many products till now. Among so many products, Spiropent Clenbuterol tabletsfor weight loss, tablets for burning fats, Forskoline supplements, Green Coffee bean for weight loss, Rasberry Ketone for women, Acxion Phentermine for weight loss and Garcinia Cambogia tablets and supplements for weight loss. All these products are natural and really helpful for yourweight loss efforts. For getting…

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Added by Holly P. Key on February 19, 2016 at 6:00am — No Comments

19 February 2016

Bench press               185lbs                      8 sets x 2 rep

                                 155lbs                       1 set x 5 reps (speed set)

Shoulder circuit - front raise (35lbs plate)/lateral raise (10lbs DB)/seated DB clean and press (10lbs DB) each exercise done for 10-12 reps. completed 3 times

DB row                      55lbs                       3 sets x 10-12 reps

DB shrug                 …

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Added by Sean O' on February 19, 2016 at 3:15am — No Comments

18 February 2016

Rack-pull                455lbs           8 sets x 2 reps

                              365lbs           1 set x 5 reps

Front squat            215lbs          8 sets x 2 reps

                              185lbs          1 set x 5 reps

Pull-up          Body weight + 25lbs          4,4,4,3,3

Added by Sean O' on February 17, 2016 at 11:43pm — No Comments

17 February 2016

Goblet carry - 80lbs dumbbell - walk 1 minute/rest 1 minute x 4

Overhead carry - 45lbs plate - walk 1 minute/rest 1 minute x 4

Miscellaneous calf exercise for no prescribed sets/reps/weight

Added by Sean O' on February 17, 2016 at 12:27am — No Comments

16 February 2016

Bench press                         185lbs                        7 sets x 2 rep

                                            155lbs                       1 set x 5 reps (speed set)

Shoulder circuit - front raise (45lbs plate)/lateral raise (20lbs DB)/seated DB clean and press (20lbs DB) each exercise done for 6-8 reps. completed 3 times

DB row                             70lbs                              4 sets x 6-8 reps

BB…

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Added by Sean O' on February 15, 2016 at 11:52pm — No Comments

15 February 2016

Rack-pull         455lbs           7 sets x 2 reps

                       365lbs           1 set x 5 reps

Front squat    215lbs             7 sets x 2 reps

                     185lbs              1 set x 5 reps

Pull-up        Body weight + 25lbs          4,4,3,3,2

Added by Sean O' on February 15, 2016 at 11:49pm — No Comments

Some great important benefits of fitness training

There are a lots of ways in which you can keep yourself fit. Even playing with children, tossing a sweep, vacuum or shower garbage involves physical activity. Walking is healthy; climbing stairs just in the same situation is also carrying a purse etc. Fitness training simply means any activity that puts the heart in motion, regardless of where it takes place. But here we will talk about benefits of organized fitness training in a conscious and constant state of mind, which…

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Added by Simon on February 12, 2016 at 5:18am — No Comments

How to Recover Quickly After Exercise

When you exercise, it’s important to have a post-workout routine that will help you revive your body and help you recover from all of that exertion. People who don’t have such a routine often experience serious fatigue, rather than an energized feeling after working out. In addition, they also tend to eat poorly afterwards, ostensibly undoing all of that hard work. If you would like to find a routine that works for you, here are five ways to recover quickly after exercise.



Always be…

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Added by Simon on February 12, 2016 at 5:12am — No Comments

12 February 2016

Bench press                     185lbs                       6 sets x 2 rep

                                        155lbs                       1 set x 5 reps (speed set)

Shoulder circuit - front raise (35lbs plate)/lateral raise (15lbs DB)/seated DB clean and press (15lbs DB) each exercise done for 10-12 reps. completed 3 times

DB row                             55lbs                         3 sets x 10-12 reps

DB…

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Added by Sean O' on February 12, 2016 at 1:08am — No Comments

Father and Children: How Not to Mess Up

Father is a huge figure in children's life. Kids tend to love and respect him even is his behavior is far from being perfect. If you have kids, you get a great opportunity to raise intelligent and kind people into the world. There are some things that can help you with that. Try to use the…

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Added by Jan Rooheart on February 11, 2016 at 10:30am — No Comments

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