June 2016 Blog Posts (34)

1 July 2016

 Bench press     135lbs      2 reps every minute x 10 minutes (total 20 reps)

1 arm DB press     40lbs   5 x 5

Added by Sean O' on June 30, 2016 at 9:21pm — No Comments

29-30 June 2016

I had a relapse and spent another 2 days in bed with an upper respiratory infection.

Added by Sean O' on June 30, 2016 at 9:20pm — No Comments

Parents' Guide: How to Prevent Your Teen from Using Drugs

When you have kids, you automatically have thousands of things to worry about. Your teen trying drugs (or even using them regularly) is for sure one of such problems. No kid is ever protected from getting into the wrong company that likes to "experiment". If you don't want your children to experience that, you…

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Added by Jan Rooheart on June 30, 2016 at 2:30am — No Comments

Cinematic Lessons In Fatherhood -- Finding Nemo

Even facing off against stiff competition, Pixar’s Finding Dory has ruled the box office recently, winning plenty of critical acclaim in the process. As much love as the film has received, it’s easy to forget the fact that it’s a…

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Added by Colin Amos on June 28, 2016 at 2:53pm — No Comments

28 June 2016

Rack-pull         315lbs      2 reps every minute x 10 minutes (total 20 reps) double overhand                                              grip, no straps

DB deadlift       60lbs      5 x 5

Flutter kicks      15 reps x 5 sets

Added by Sean O' on June 27, 2016 at 8:43pm — No Comments

27 June 2016

This week is a deload week. So basically not real heavy nor real intense. I decided to work on some potential weaknesses and address form this week rather that the conventional 5/3/1 deload.

Overhead press      80lbs    2 reps every minute for 10 minutes (total 20 reps)

DB push press       40lbs    5 reps x 5 sets

plate front raise     25lbs plate       5 sets x 10 reps

hang from the pull-up bar for 30 seconds and then do 1 pull-up.…

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Added by Sean O' on June 26, 2016 at 10:21pm — No Comments

24 and 25 June 2016

I really didn't feel good. I had a headache, sore throat, body ache, etc. So I decided to just stay home and recover.

Added by Sean O' on June 26, 2016 at 10:16pm — No Comments

23 June 2016

Bench press          80lbs x 5, 100lbs x 5, 120lbs x 5, 150lbs x 5, 170lbs x 3, 190lbs x 1

Incline DB press      40lbs x 15, 40lbs x 15, 50lbs x 15, 50lbs x 15, 50lbs x 15

T bar row         110lbs x 10, 110lbs x 10, 120lbs x 10, 120lbs x 10, 120lbs x 10

Added by Sean O' on June 26, 2016 at 10:15pm — No Comments

Money as a Story



This post originally appeared on my blog, egonogo.com. Please check it out!



I realize this likely isn’t news to you, but Seth Godin is just a remarkable guy. After listening to…

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Added by Justin Gargiulo on June 23, 2016 at 11:51am — No Comments

Coming up for air in Iraq

As an artist, the quality of my life is tied to how deeply I dive into the creation of a work of art, in this case my concerts with the National Youth Orchestra of Iraq, as their Music Director and conductor.

We started in 2008, on a gung-ho adventure to create the orchestra’s first ever summer course in Suleymaniyah, Kurdish…
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Added by Paul MacAlindin on June 22, 2016 at 6:33pm — No Comments

The Bookseller interviews me on UPBEAT

A musical memoir of overcoming the odds in the Middle East hits all the right notes, says associate editor Caroline Sanderson
In October 2008, fresh from high-profile stints with orchestras in Armenia, the US and New Zealand, Paul MacAlindin, a freelance conductor living in Germany, was on a trip back to his native Scotland to visit…
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Added by Paul MacAlindin on June 22, 2016 at 6:30pm — No Comments

Gay Times: We're fighting a war not on love, but with love

Paul MacAlindin, former conductor of the National Youth Orchestra of Iraq, explains why solidarity between LGBT and Muslim communities is essential in the aftermath of the Orlando
gay nightclub shootings.
We are at war. It started with the 2003 invasion to cripple Iraq, gain control of oil, and strengthen our Middle Eastern intel. The trouble is, we were so successful that our current enemy, the so-called…
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Added by Paul MacAlindin on June 22, 2016 at 6:29pm — No Comments

Cinematic Lessons In Fatherhood -- Commando

John Matrix is a retired Delta Force operator, a guy who frequently packs a rocket launcher, a tactical vest covered with grenades, and enough firepower to invade the small, fictional Latin American nation. He’s not necessarily the guy who first springs…

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Added by Colin Amos on June 21, 2016 at 11:00am — 1 Comment

21 June 206

Rack-pulls        195lbs x 5, 245lbs x 5, 295lbs x 3, 365lbs x 5, 415lbs x 3, 465lbs x 1

Leg curl   (80ish lbs)         5 sets x 12 reps

Flutter kicks    5 sets x 15 reps

Added by Sean O' on June 20, 2016 at 9:03pm — No Comments

20 June 2016

Overhead press      55lbs x 5, 70lbs x 5, 80lbs x 3, 100lbs x 5, 115lbs x 3, 125lbs x 1

Band dips    (blue bands) 5 sets x 15 reps

Pull-ups (various grips) 10, 10, 5, 5, 5, 5, 5, 5

Added by Sean O' on June 20, 2016 at 8:59pm — No Comments

17 June 2016

Leg press     235lbs x 5, 290lbs x 5, 350lbs x 3, 405lbs x 3, 465lbs x 3, 520lbs x 3

Goblet squat     60lbs x 15, 60lbs x 15, 60lbs x 15, 70lbs x 15, 70lbs x 15

Leg curl (~80lbs??)  5 sets x 10 reps

Added by Sean O' on June 19, 2016 at 1:50am — No Comments

16 June 2016

Bench press        80lbs x 5, 100lbs x 5, 120lbs x 3, 140lbs x 3, 160lbs x 3, 180lbs x 3

Incline DB press    30lbs x 15, 35lbs x 15, 40lbs x 15, 45lbs x 15, 50lbs x 15

T bar row           110lbs x 10, 110lbs x 10, 120lbs x 10, 120lbs x 10, 120lbs x 10

The head of the Canadian hostage killed on Monday was dropped off at what equates to the city courthouse on the island of Sulu (Southern Philippines). The military and police have been…

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Added by Sean O' on June 15, 2016 at 8:37pm — No Comments

15 June 2016

Shoulder and hip mobility work

Added by Sean O' on June 15, 2016 at 8:33pm — No Comments

Swimwear in the USA Acceptability

I was meeting up with a group of friends when the conversation turned to swimming. My friend, who I have known since high school, says that he enjoys wearing swim briefs. He said this around a bunch of people, not just to me. There were about 4 guys and 3 girls talking about it, including his girlfriend. I ended up being the only guy who doesn't have a speedo. This really surprised me. The girls actually told me that I need to get one, and my friend offered to workout with me at the…

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Added by Leonardo McGrabe on June 15, 2016 at 8:30pm — No Comments

Traction - Day 6

Got a haircut I really like. Trying to figure out how best to style it, but so far I'm happy with the basic option. Paid for vacation ticket; took dog to vet (going to have to give him meds for a month for an infection between his toes); sent client project scope and  PQ, but I think they panicked when they saw the final amount. Said they'd call me back. Haggling is such a crap part of freelancing. Going to pick up my car from the garage tomorrow. It'll cost me over USD 1,200. Wish I weren't…

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Added by AdamInTrans on June 15, 2016 at 3:52pm — No Comments

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