ich bin ein berliner

Explanation of the exercises will come later. I'll have to explain a few of them because they have some weird names. This is the workout i used for swimming. The first part of the exercises will mostly focus on legs and the circuit will hammer on your upper body. I'm aware that you want to focus on your upper body. Most guys want to work out thier 'pretty boy' muscles. Thats great and all but you'll look like an idiot if your on the beach and you have a ripped upper body and you havn't done anything with your lower body. This workout after 6 weeks will make your whole body solid. This will tone your muscles, since you havn't done much working out (i assume) this will make your muscles larger. My preference is if i'm using barbells that circuit training is the way to go. WARNING: Please do not use heavy weight your first week. I would use very light weight at first then see how your body feels. If you have not done circuit training and you use heavy weights you will not be able to do all of the workout or you will hurt yourself. It took me 2 rounds of this workout to fully feel out my weights. (2 weeks) This workout supplimented about 18 hours of swimming. So this focuses on endurance. If you want to do this for awhile to get an awesome muscle base for your own personal targeted full body workout, i recommend it. With this in mind lets move on Everything posted before Circuit, have a minute break between sets Circuts are to be done as quickly as possible, when you finish one exercise, move onto the other right away. If you have to adjust weights on your barbells, see if you can set your weights out so you can change them quickly. There are 3 ab workouts, I have only written down 2 of them, I'll have to explain them in full on another day. DB = dumbell Niagara University Swimming 2005 Fall workout Estimated time for full run: 40 mins Day 1 Squat: 1 set 12 reps 1 set 12 reps 1 set 10 reps Flat bench paired with Pitcher Squats (interchange exercises, do one, then the other) flat bench:1 set 12 reps pitcher squat: 1 set 12 reps flat bench: 1 set 8 reps pitcher squat: 1 set 8 reps Plate Lunge: 2 sets 10 reps Circuit x 2 (go through the list once, 2 min rest then another round) DB Incline Bench: 10 reps Bentover Row: 10 reps Plate Raise: 10 reps Inverted Row: 10 reps Manual Resistant shoulder press: 10 reps 2 min rest Day 2 Sumo Deadlift: 3 sets of 12 reps Upright row paired with Incline lunge: Upright row: 12 reps Incline Lunge: 12 reps Upright row: 8 reps Incline row: 8 reps Backwards Lunge: 2 sets of 8 reps Circuit: DB Shoulder Press Negative Pullups DB Bow and Arrow Push ups Manual Reistant Towel Rows 2 min rest Day 3: Side Lunge: 2 sets of 8 reps Box Squat: 2 sets of 10 reps Incline Bench paired with Alt DB Fly: Incline Bench: 12 reps Alt DB Fly: 12 reps Inc Bench: 10 reps Alt DB Fly: 10 reps Circuit DB Bench DB Front Raise DB Row DB Side raise 2 min rest I have homework to do right now so reply to this post, ask which exercises you have ANY question about. Most I can tell you how to do by explaining them, others im going to have to use paint with awesome stick figures to show you the proper movements. Hopefully I will have explained the whole thing by friday. I will post my weights for the exercises for a general idea of what you can start on. I am 180 lbs, 6 feet tall with a moderate muscle base. Since I started this workout after 3 months of training (swimming and lifting) so you will most likely want to use slightly lower weights if you think you are close to my body size. Its different for each person. The circuits when you start doing them are very hard, you'll be suprised with light weights how quickly you will fatigue. Post your questions and i'll answer as many as i can within the upcoming days.

day 2 3/17 skulls 12 @ 26 lbs x 3 rows 12 @ 30 lbs x 3 reverse curls: 12 @ 20 lbs x 2 Abs day 3 3/18 Changed up the order Incline bench: 10 @ 16lbs x 3 Leg Extensions: 10 @ ? lbs x 3 should press: 12 @ 10 lbs x 3

day 1 workout 3/16 db bench: 26 lbs / 10 reps 26 lbs / 12 reps 26 lbs / 12 reps Curls: (10 lbs / 14 reps) x 3 standing flys: 10lbs/12 reps Abs

Hey bud I'm just going to post some ground rules for our challenge: - Set allowance for missed days, with our schedules its possible that we will miss a few days here and there. You say that you will be lifting 5 days a week, you may want to have a bare minimum of lets say 3 days a week, but you can only do this minimum for 2 weeks in a row (for finals/crazy work hours/social obigations). - disqualification in one week: (example) 2 postings in one week - We'll just count lifting weights as counting for a workout, abs we can do at our discression but of course, we should be working them at least 5 days a week since my workout now is only a half hour and as of today (friday 3/16) i plan to workout every day. projected: workout every day minimum: 5 days a week to work out. disqualify: - (leeway) No more than 2 weeks posted with 4 workouts. If there are 3 weeks with 4 workouts, I will be disqualified. - (immediate loss) if there is ANY week with 3 or less postings I'm going to give you more leeway since your workout is an hour and mine is half the time.

Day 3: Lunges (gluts): 10 lbs each hadn Shoulder Press: 10 lbs Incline Bench: 10 lbs (all barbells) shoulders hurt during the incline bench, i might change up the ordr of the press and bench on the third day so i don't target my shoulders as much Abs I'm going to start doing this every day starting monday.

------------------------------------------------- Seems like my body is taking this new workout quite nicely. Day 2 weight Adjustments: Skulls: Increase weight by 6 lbs Rows: Increase weight by 10 lbs Reverse curls: Increase weight by 4 lbs Since I don't hurt that much, I am going to resume with day 3 without a one day break. I'll post weights when I'm finished

If your starting to work out, you do not want to do explosive exercises, such as cleans. You'll tear the heck out of your body because your not used to it. If you want, I can give you my swim workout. Its mostly free weights and bar exercises so you can do all of this at home. Its a circuit so its meant for toning. I did the workout for about 10 weeks and the results are great.

Sorta funny how this started. Since I stopped swimming a year ago (4 years of NCAA eligibility was up) I have done next to nothing to keep myself in shape. I have been smoking (not talking about cigs) and drinking. I'm lazy and I cant motivate myself that much. Other day at work, I got wind that one of the girls thinks I'm cute. Since I'm not exactly extroverted, I thought that if i started working out, it really can't work against me. Besides the fact that she's the boss' daughter (totally hands off), I thought it would be a good idea to get into the grove again and at least try to look decent for the summer. I'll give a good breakdown of what I want to accomplish within the next six weeks. I've done enough althletics to know how I can do this correctly. Situation: - Cardio is shot - Have not worked out at all in a year - Chronic back problems - Slowed my metabolism down to a screeching halt: I figured if I wasn't working out, I could do the lazy man's diet and eat once a day. How to Solve Problems: - Cardio: will start on that when i get more motivation - Start out slow, low weights, lots of reps to get my muscular base back into buisness - Abs to help my back - Start eating 3 meals a day First 2 weeks: Since my body is in horrible shape, I figure that I should work out every other day for 2 weeks, toning. Since I'm lazy, the shorter the workout is, the easier it will be for me to motivate myself. Taking 20 mins a day is better than having to set an hour aside. Second 2 weeks: Use same workout plan (slightly adjusted as i see fit) but workout every day. Using a toning plan every day will help my metabolism get back to the norm and go from a decent muscle base to a solid muscle base. Third 2 weeks: Add 1 workout to each of my 3 days. Each workout is 3 sets of 12 reps. 30 seconds rest inbetween sets Day 1: Dumbell Bench (pecs) Curls (biceps) Standing Flys (Shoulders): What standing flys are: Stand with dumbells at your side, back of your hands facing forward. Lift weights until your elbows are horizontal with the ground, arms make a perfect 90 degrees) Abs Day 2: Skull Crushers (triceps) Bent Over Rows (lats) Reverse Curls (forarms) Abs Day 3: Lunges (gluts) Shoulder Press Incline Bench Abs Ab workout will consist of doing this list twice, a few seconds rest after one run through 30 Crunches 10 Blades (One leg fully extended off the ground 45 degrees, other leg, bent close to body. Arms are straight and off the ground. 10 reps for each leg. So after 10 reps, I extend my bent leg and bend my extended leg) 15 leg raises (both legs straight, 90 degrees with ground, let legs down but not touching the ground) 30 bicycle This ab workout is very short and it DESTROYS your abs. It takes 8 mins and the next day it will feel like someone knocked the wind out of you. It also covers most of your target ab area. I highly recommend this ab workout. Instead of doing a lot of crunches, it changes things up. Workout assessment: Negatives is that I am not working my legs enough. I will probably add a leg workout to day 1. I am not working out my back because it hurts like heck. Doing abs will aliviate my back problems. Stronger abs = less strain on back. Just doing the workouts will help my back indirectly. -------------------------------------------------------- When I post a reply, it appends to my first post, when I want this reponse to be another post Day 1 (3/10) and 2 (3/12) Dumbell Bench: 20 lbs each arm Curls: 10 lbs Standing Flys: 10 lbs Abs Day 2 Skulls: 20 lbs (bar weight not included) Rows: 20 lbs Reverse Curls: 16 lbs (bar weight not included) Abs My abs kill but I know that I can workout my abs alot, have them hurt and I will still see results. Even 2 days after my first day, my chest kills. No back aggrivation yet so I'm doing something right.

Whats up? Over the past week or so, I've noticed I have had anywhere from 50-10 choke. When there are alot of people, I can get in the 50 choke range and on a small load (4-10 people) I range from single digits to 15 choke. This problem is extremly frustrating because I hit people at least 3-4 times and only half the shots register. I did a ping plot over the course of 12 mins. I had 8 errors. 5 of them I had a 25% packet loss at one hop. heres my plot ping picture. Is there anyway to fix this or make it better? Thanks for the advice.

Whats up? I'm an early morning advocate of getting Recrudence started but I have a few opinions I would like to voice. Getting the server filled is a pain. The server rotation does not keep people in it. 4 bots and 2 people playing lost temple or piranesi isn't fun. (At least upload temple pro to the server) Suggestions: 1.) give us the option to start a map vote for some popular maps (office, d2, ect) or 2.) at least change the rotation for the morning hours from like 10am - 1pm. 3.) make bots dissapear when its 2v2 I'm always playing with ash or daedo (along with others) and it never fills or it takes forever. Anyone else with suggestions, throw them out there. I'm just tryin to make early day playing on Recrudence easier to populate.

I am playing NHL 07 for PC and im having trouble with various aspects of the game for dynasty mode. When I enter "Minor Leauge Management, it has all of the players on the roster and from the minors. When I select a player, it only lets me "scratch" him or make him "minors", I am unable to make him "healthy" which lets them be in the NHL on my team. there is no option (that i know of) that will let me choose "healthy". I tried looking at draft picks but they do not show up. I was wondering if anyone knows of a site that will walk you through how to use dynasty mode. When i google all i come up with is cheats and reviews for the game. thanks for the help/

10/8/06 5:53 PM eastern Ghostface" STEAM_0:1:7951660 tking «ŦҜ»xwolf227" STEAM_0:0:12261692 tking vovic as witness

not counting the fact that im very slow for not putting this in the right forum, can i get a reply or update?

Name: tony (with messed up characters to spell it) Maps: italy to dust Time: 10/4/06 11:00 PM eastern - 11:40 PM (logged time) Steamid: ŤōŅŸ" STEAM_0:1:11914355 Demos: http://rapidshare.de/files/35542758/tonyhacks.rar count: 4 somewhat messy, forgot to stop recording a few times. zoomed in when he was staring at a wall to show that people were indeed there.

That crossed my mind when i inititally plugged my monitor into it, then i totally forgot about that. Edit: tried in both outputs, still crashed when i laid on the stress. Card was slightly warm when i took it out, but definatly not 150 degrees.

to reply to preacher: as far as i can tell its not an overheating issue, i used the desktop configuration program to gauge the temperature and when i checked it, it was staying at a crispy 50 degrees F. to reply to cujo and tek's affirmation: i'm basically going to take cujo's word on this, although i do hate him for spending 400 bucks on a psu when i have no money =) I have been checking e-bay for antec psu's but apparently the sellers seem to think that offering them for $30 more than actual retail will have people buy them. what is going to happen now is i am going to talk to one of my buds who is a hardware professional and get the d/l. asap i will get a good 500w psu and troubleshoot from there. if my card craps out with the proper psu, i'll RMA the 6800. I want to thank everyone who gave me advice. If anyone would like recommend another psu brand besides enermax or antec, i'd appreciate it. Until then, I'll be camping out on e-bay lurking for a good deal. (no way im buying a previously used one).

Power Supplies i am looking at: Ultra Model: ULT31841 V-Series 500-Watt ATX Power Supply (Black). http://www.target.com/gp/detail.html/602-2...gt_adv_XSG10001 I cant find any good sites with the full specs. Features & Specifications: # Provides 500W of power for connection to vital components # 115-230VAC input voltage # Meets ATX version 2.03 and ATX 12V version 1.2 specifications for wide-ranging compatibility # 20/24-pin and 4-pin +12V motherboard, eight 4-pin Molex, two 4-pin floppy, PCI Express and 2 SATA # Low-noise 120mm cooling fan keeps things running smoothly # Includes short-circuit protection, in-rush current protection and thermal overload cutoff protection # Designed with MTBF for 100,000 hours at full load, 110VAC and 77°F ambient condition In the Box: * One 20/24-pin motherboard connector * 1 PCI Express connector * Two 4-pin floppy power connectors * Eight 4-pin Molex connectors * 2 SATA connectors * One 4-pin +12V motherboard connector Price I can get it at: $40 I am looking at other ultra brand power supplies. I would like to know if people would recommend this brand.

Processors Information Processor 1 (ID = 0) Number of cores 1 Name AMD Athlon XP Codename Barton Specification AMD Athlon XP 3200+ Package Socket A (462) Core Speed 1979.7 MHz (11.0 x 180.0 MHz) Rated Bus speed 359.9 MHz Memory: Kingston RAM Model number: kvr400x643a/512 Memory Type DDR Memory Size 512 MBytes Memory Frequency 213.3 MHz (FSB + 33 MHz) Max bandwidth PC3200 (200 MHz) DRAM Interleave 4-way CAS# 3.0 RAS# to CAS# 3 RAS# Precharge 3 Cycle Time (tRAS) 8 AGP Capability Version 3.5 Status disabled Max transfer 8x DMI Baseboard ------------- vendor ASUSTeK Computer INC. model A7V600-X // Software // ------------------------------------------------------------------------------ // // Windows Version Microsoft Windows XP Home Edition (Build 2600) // DirectX Version 8.1b Tower: ATX I will be running XP pro when this is all done, there is no directx on it. My power supply is crap, it is not running my card with 420W. The only hardware connected to my power supply is my: hard drive (ide 40 gig western digital), motherboard and video card. To the best of my knowledge this does seem like a power supply problem, when my computer is doing medium work (just desktop browsing internet pages and IMing) it will shut off. I used the status utility for the video card to check the temperature but the alarm never went off before powering off. When i checked it (every 5 minutes) it was at a crispy 50 degrees F. I will post later tonight for power supplies i am looking at.

Uhhh...I don't know of any that cheap... What you could do is add one of those antec 5.25" drive bay 250W addon jobbies... 1.) Is your 6800 PCI-E or AGP??? 2.) Did you remove your old drivers for your old card before installing new ones??? That can cause major issues. 3.) What was your previous vid card??? Here is the best deal I can find...on a truly good and reliable brand of PSU... Good luck, hope to hear back from you. http://www.newegg.com/Product/Product.asp?...N82E16817103937 1.) agp 2.) yes i uninstalled my old drivers: remove hardware- then uninstalled the control panel then the drivers 3.) radeon mobility 9200/9250 series 128 mb Found this one, is it any better? http://www.newegg.com/Product/Product.asp?...N82E16817152025 Thanks for the help

I just purchased a GeForce 6800 xtreme. After installing it, my computer's monitor occasionally, will shut off but my box is still running. I then have to reboot in order for the monitor to turn back on. The card's recommended power supply is at least 500W. My power supply is only 420W. Considering that was the only thing changed on my computer, do i have to get a new power supply? Can I unplug drives so the card has the proper amount of power? I checked Tom's hardware for power supply reviews and everything they reviewed is at least 80 dollars. If i have to buy a new power supply I'm going to get one thats about 50 bucks. If anyone knows any good 500W power supplies in the 50 dollar range, your advice would be much appreciated.

'abuse' of any drug is bad... obiously. personally: a few cups of coffee in the morning and then working out in the afternoon or night isn't bad for you. coffee does dehydrate you and is very acidic so its not good on the stomach. id advise not drinking coffee right before working out, i know, ive puked doing it. cutting down coffee intake is good though. if your drinking anywhere from 3+ cups of coffee a day, imho id cut down to 2.

whats up? i just hooked up a hard drive, slave to my current one that was unable to be booted from. I thought i had lost this drive over a year ago and just now, i slaved it to my current drive. I have found 2 rar files that have about 35 gigs of stuff in it and i forgot the password. Right now i am using advanced archive password recovery on brute force mode... 5-8 characters + numbers bruting it will take +1 year (20 passwords a second) which seems to be VERY slow imho. Right now i am using windows for this operation and I would assume that linux would make this process go much faster (using terminal). If anyone is aware of any good brute force password programs out there for windows or linux, please respond with your recommendations. I would like to recover these rars if possible, but a year seems unfeasable. Even if people could refer me to sites that have trialed the programs and give overviews of the best ones, would be great. Thanks for your time.

Although im sure you'll figure this out before reading the forums, the hyperboosted server is down 216.52.148.55. Sat 9:30 am eastern.

I work at a moving company and i pick them up. They only work marginally though. 4 Monster enegry drinks in a hour will pep you up. I believe that caffine and cabinated beverages do dehydrate you, so getting a sugarless one, (im assuming) will just dehydrate you, making you more tired. When looking at the energy drinks look at the types of sugar that it has bad sugars: - corn syrup is just like sugar, no benifits to the body (empty calories) good sugars: - sucrose - glucose In my experence considering I sweat profusely during a days work and lift heavy objects for hours at a time (usually 8-12 hours a day), I've found that the only thing that keeps me energized thoughout the whole day is gatorade. Yes, for 6 oz it has 50 calories may seem to be much, but if you sweat alot, your losing alot of sugar and sodium. The sugar and sodium that is in gatorade is necessary to fully replenish your body. I have worked days just drinking water and i'm wasted after 6 hours, with gatorade, i can go all day, not eat anything and still feel fine. IMHO, i think that energy drinks are just crap, i just get them for the placebo effect if anything. I swear by gatorade, the commercials are true, it allows you to keep going longer although you dont sweat the color of the drink =) If anything, do your own testing. If you habitually do yard work on the weekends, try a weekend with just drinking water, then energy drinks, then gatorade and see which one works best.

when y0u get back into town we should chill, i'm sure we can find a way to ease the mind for a bit. for now, take care.