ich bin ein berliner

day 1 5/27/06 circuit workout, each exercise is done of 10 reps, proceeding to the next, the cirucit is done twice. two minute rest inbetween the circuit. each weight is one dumbell, so if 25 lbs is recorded, im using 2, 25 lb dumbells Circuit: dumbell incline bench: 26 lbs bentover row: 40 lbs plate raise: 20 lbs inverted row: 10 lbs dumbell bench: 40 lbs first round, 30 2nd bicep curls: 2 sets of 12 reps with 1 min rest Assorted Ab Workout: 15 mins day 2 5/29/06 Circuit: all excercises done at 20 lbs dumbell shoulder press dumbell bow and arrow push ups: 10 reps Bent Over Row: 20 lbs x 10 reps x 2 sets Skull Crushers: with curl bar, combined weight without bar: 30 lbs 3 sets of 10 reps Assorted Ab Workout Drinking for the night, 9 beers in one sitting thats over 1000 calories at night... not so well. Day 3 5/30/06 Work: Unloaded 22,000 lbs for a house move followed by loading 6,000 lbs no weightlifting will be done today or 5/31, lots of protien and hydration, going to watch sabres in OT now...

what a cheap bastard he took our forums icon bar and put his name in the corner... ITS ON!

I am starting a freeweight program again that I used during swimming. This will be the best for me since I am working at a moving company (move offices, industry and houses). Since my job could already be constituted as a workout the whole day, it still falls short of requirements for gaining a solid muscle base. Different objects that i carry depend on weight and lenth of carrying, it could be akward, not making for a very even workout. Even though moving is tiring, I can supplement that exercise with a solid freeweight workout. Freeweights help develop supporting muscles that arnt usually worked out (or as much) using machines or bars. This is crucial for me to develop every muscles that is possible because of the uneveness of the workout while at work. There will be no diet for me considering after I work and then work out, I am definatly going to want to go out and drink, heck im 22, I should be enjoying myself. There will be every attempt not to eat much at night and not to drink excessivly. I am also not looking to lose or gain weight, come what may. Theres a good part in American Beauty that i'll use: Lester Burnham: I figured you guys might be able to give me some pointers. I need to shape up. Fast. Jim Olmeyer: Are you just looking to lose weight, or do you want increased strength and flexibility as well? Lester Burnham: I want to look good naked! Simple to the point, although, its not being naked, just look decent in a swim suit. Its summer, I'm done with swimming so I should keep myself occupied doing something. I just finished day 3, I will post my workout and major pitfalls soon. Pictures hopefully will come too.

I was contemplating the idea of applying to become a volunteer firefighter. I was wondering if anyone is or knows someone who is a volunteer firefighter and if you would be able to elaborate what it takes. I don't have swimming anymore so I really don't have anything to maintain my vices (smoking weed and drinking). I was thinking that if it was challenging to get certified and theres a solid commitment that'll help keep me disciplined by keeping me clean(er) and to stay in shape. I'm sure that the requirements are different between states but I'm just looking for a general picture of what it takes. Thanks. - Ich -

well im gonna chip in my two cents here... i hate lunk too and by hate, i mean, we screw around all the time. i think its just his character. usually when i enter the server and hes on he always says something to the effect, 'oh great... i have to play with ich... dont tk me too many times alright?'. its just the way he is, he always gets on everyones case and you should get on his case too, just know how to do it. we flame back and forth and i know hes joking but me on the other hand... im totally serious =P best time to stick it to him is when he goes 18 and 3 on one map and then the next map, hes 3 and 18... make 'em know that he isn't all that good... because he isnt. im an admin on my server and i know what its like to have a team and wonder if the person who has the bomb knows what they're doing. he just told ya to get it planted. good sarcastic response to that would be, "oh man, im sorry i was just sight seeing before i got this bomb down. this map is so pretty, just like you lunk." just make sure if ur gonna mess around with lunk, dont tk him, use any abrasive language or talk about his mother =P and lunk, i know your going to be reading this... i just got my computer back online so i'll be around to frag ur nancy butt.

::stab:: i know... but when u dont know this stuff off the top of your head with no experience, its hard to figure out from scratch and no one to call for reference.

i am a very big fan of opensource programs because of thier reliablity and i can trust them. programs are usually small and do not have any spyware. since i am on a newly formatted computer with a fresh install of my windows OS, i was wondering if anyone knows of any open source video driver suites for popular formats (mp4 ect) that i could install. ive used VLC before, the codecs are very nice but the program for all intents and purposes is not the calibur that i want. if anyone could throw some advice my way, in the form of urls or personal experience, id appreciate it.

the advice in this thread seems to be quite accurate. if you want to become 'more cut', you need to try to lose extra fat. i have the same problem that you do, i am on the lower end of the fat % scale also. i am about 12-14% body fat which is healthy... those guys you see with washboard abs and you can see every single muscle in thier body, they have about 6-8% body fat, which is medically unhealthy but its just because of thier metabolism that they are able to look very cut. thecurse said, "cardio will not reduce as much fat as most people think, but it can help." personally, when i eat healthy, the more cardio i do, the more fat i lose. in my perfect life, i would lift, then do at least 40 mins of hard cardio. for lifting and cardio, its all different for everyone. you just have to experiement with your schedule to change up your workout and see what works best with you. on a side note, ive heard that changing up your lifting workout every few months (2 months) is good for you. by changing your workout it shocks your body. by this i mean, when you do a consistant workout for an extended period of time, your body gets used to it and compensates for lifting. this is when you experience a platau. changing up your workout should increase difficulty and strain on your muscles so that they are able to develop more.

its hard for me not to be bias on this, i love linux and i love opensource but it is not for people who 'want to use thier computer casually'. learning linux in short is: 1.) getting to know your computer extremly well on the hardware side and software side finding drivers for printers and installing other programs can be an extreme hassle. finding packages and compiling them from source is hard to do also because you have to debug the program while it installs. also if you use RPM or another program packaging (not sure if thats the correct name for it) software dependency can give you an aneurism. a personal example i had with my current linux system when i first had it was a monitor display problem. i had to find the correct configuration file on my system and put in specific dimentions for my 19 inch monitor. in order to fix this i read for about 2-3 hours trying to fix it. every attempt did not work. i then happened to notice that mandrake automatically installed a IRC client, so i opened it up and happened to see a 'linux-help' channel. i joined that and asked for help. they asked me if i had done any 'homework' on my problem and i told them i wasnt exactly sure... they told me to read some more. after two hours of more reading i knew exactly what my problem was, what file i needed to edit. then, someone was nice enough to help me. although i dictated exactly what i needed to do, i still could not do it. i had to give a total stranger root access to my machine so he could do it remotly from his computer. after he edited my configuration it worked.... but this was after 8 hours of reading and testing. the ONLY thing i had to do was to change about a half a dozen arguments in a configuration file.... it was extremly frustrating. this was only one of my many linux exploits that i accomplished. personally, on average in order to install a program or drivers takes me anywhere from 3 hours to a couple days to configure everything correctly. stick with windows xp, id say wait for windows vista because it sounds like its going to be wicked cool (and i hate Microsoft) but im sure/know that there are going to be a decent amount of bugs that MS is going to have to weed out.

1.) your 19 2.) road trips are common especially when your young 3.) it will help you do stuff on your own (independence/responsibility/organization) 4.) it will be fun 5.) you'll in a public place

17 people on the recrudence server and theres only 4 real people... 13 bots seems a bit excessive dont u think?

i want your man babies

n00b

there was a spec hacker on the xT server tonight. while he was in the game: - guns randomly poped up in the server - people froze in place - bomb couldnt be diffused - people died unexpectidly - he was able to join quickly, nade spam, shoot (tking) spec then rejoin when he died - spammed messages and sounds i was wondering if anyone knows about this hack, the most annoying thing was the lag (didnt show up in tab or netgraph) and the people dying and no diffusing. took me 20 mins to ban him, he duped my name and i didnt know the command to ban in terminal using his steam with mani =/ im more interested on the info of this hack... heres his steam id if you guys care to avoid this problem 0:0:1472128 . peace

they provide 'the best in dorm cooking'. i have a hot pot and a foreman. yea cook burgers on the bugger and theres ALOT of fat you wont be eating.

hedonism and narcissism, your bestest friend

im guessing any scale that looks 1337 is good. nothin cheap im guessin

my favorite of mag was when he was in stock a few months ago. he mowed about 5 people down from one spot in the map when the other team was rushing. he then proceeded to say "GET SOME! GET SOME!" sadly, i was the only one who lauged and understood the movie reference.

i was playin de_dust on server 1 and after this nade went off, lunk said something to the effect of 'this is the second nice nade in 2 maps' so heres VI chew destroying some n00bs. Click Me

54 is exceptional for resting heart rate.

be a rebel and make a vegetable platter and put it next to the donuts to make everyone feel guilty.

delete this thread... i was having internet problems when i posted this, so it posted double

i have a 800 mhz pentium box that i dont really use. i was wondering if there was any way that i could use that bugger's cpu power in addition to my amd 2800 over clocked to about 3000. i get about 70 fps but models still jump around, in thick smoke i get 20 fps and when theres alot of models on my screen, my fps drops a bunch. if anyone can throw out some reading it would be greatly appreciated.

i'll post more tomarrow

yay so you want to learn more on how to do better with your freestyle. these drills can be used by themselves but you can use all of them to progress to a full stroke. my awesome illustrations are crude but its just to help you get somewhat of an idea. my coach gave us a 'swimming bible' which he calls it. heres a walkthru of how your freestyle should be. ------ Freestyle: At your hand entry your body rolls downward to the same side as your shoulder pushes forward from your chest (like streching something beyond your grasp). As you press down on the water be sure to roll your arm so that your elbow is high and you can grab the water and lever forcefully on it. You will feel as though you are reaching over a barrel. If you enter the water smoothly and efficiently, the beginning of your arm stroke will lead to an outstanding middle scull and finish. [yes abstract but i'll try to clear this up as much as i can.] At the in-sweep push the water directly backward to the hip, rotate your hand upward and outward as you begin to increase the velocity of your pull. ACCELLERATE and EXPLODE. You do not necessarily need to be so 'muscular' with your pull. Rather, you focus should instead be on being 'inertial'. In the words of coaching great Charles Silvia, "let your stroke carry you". Hold the water as long as possible throughout your pull, paying particular attention to the power alley of you stroke. Also note that towards the end of each stroke you do not want to push your arm back directly to the surface. Release the water at this point, and round out your recovery. This allows you to: - force a high elbow recovery - limits drag force - allows your stroke to carry you with minimal effort - narrows your vessel When recovering you rarm, hold the pulling arm out in front of your body to allow for maxium roll as you slip through. Remember, the faster you travel, the more drag you create so be careful not to fight yourself. You will do this by rolling your body and using your core strenth to generate speed. Again, the use of the "half catch-up stroke" will be a personalized one for each of you. Be sure to experiment to find your ideal catch-up. Keep the elbow high, and the hand low on your recovery. ------- so theres alot of stuff in there that you may have no clue what it means, thats fine, i'll clear up stuff as i go along. so first drill- hand lead (sweet spot) doing this drill is really easy. you swim on your side kicking freestyle, the arm near the top of the water is at your side and the arm closer to the bottom of the pool is extended as far as possible. this is your 'sweet spot'. Each time you pull with your arm, your body should get somewhat close to this angle. (I never really get to that extreme of an angle but thats how your suppose to swim.) http://www.freepichosting.info/hpics/show....dleadjpg221.jpg body should be parallel to the water as much as possible, if your body is angled diagonally, your legs are creating drag.