IT SELLS ITSELF

Off-Season and On the ball

2011-08-27T19:18:00.008-04:00

No telling what this weather is going to do these days. It's summer, but this time should be the peak of summer fun. It's a little lack luster though. When I'm looking forward to outdoor runs and calisthenics in the park, my plans get thwarted with rain or today, a category one hurricane.

Today was supposed to be the start of the second cycle of a five week off-season mass workout plan. Even though I have been playing rugby all summer, there is still pre-season training and games so I have to get my mass workout in, while still making it to training twice a week. This presents a challenge because no one wants to go to training sore. Mass workouts are hard on the body and joints because in order to build mass you have to lift heavy weight in high volume. Nutrition is very important to avoid the soreness. The right diet and stretching help speed up recovery. This week for example, I'm supposed to be at the gym today and tomorrow, but I can't go because of the severe weather warnings (but its only cat 1 you say... i know right?). I have team training on Monday and Thursday which are both work out days. So if I hit the gym at 7am leave at 9am, get to work at 11am, leave work at 6pm and get to training at 7pm and get home by 9pm and get to sleep by 10, that means that I have to be very precise with the times and contents of my meals. The way to make mass training successful is to make sure that you are getting in plenty of calories so your body has the energy to train harder and plenty of protein so your body has the tools to repair itself. Its a challenge but definitely doable.

So its five weeks of mass building:

Day 1 Back, Anterior delts, biceps, and abs (pulling)

Day 2 Chest, middle delts, triceps (pushing)

Day 3 Legs (quads, hamstrings, glutes, calves)

Day 4 Interval running

Day 5 Rest

Day 6 Match day

Day 7 Pool recovery or Day 1 if no match.

Two of those days are team training and on match days, I may run before the gym if I'm not working. And thats the mass plan~ Phase 1.

Phase 2 is still part of the mass program but starts to build up muscle endurance for season games.

Day 1 Chest and Back, team training

Day 3 Legs

Day 4 High Volume Circuit training

Day 5 Interval running, team training

Day 6 Speed Training or Match

Day 7 Rest / Recovery

I'm about to order my supplements to get me there. But don't rely on supplements alone. Its also hard work, REAL FOOD, and discipline. Go hard or go home please.

Making the Chem-ection

2011-07-17T17:27:00.006-04:00

I'm almost out of my retail supplied formula for sports performance and muscle development. I decided to do my next purchase wholesale. This option turned out to be less expensive and even more efficient. By getting the ingredients individually, I am able to prescribe myself a dose of energy, a dose or recovery, or a dose of growth when the time is right. The foundation of my bulk purchase is Amino Acids. Branched chains to be specific. They are really all the body needs to be supplemented with becuase that is all that the muscles are made of. Now, you may think that you need all types of other stuff to work in concert with the amino acids, but your body and brain are smart enough as it is to be able to use what you make available to it. The key to making this work is taking the mixes on an empty stomach. That is the difference between the serious athlete and the occasional enthusiast. Let me break it down for you. Sleep=8hours. Fast b4 sleep=4hours. With the remaining 12hrs, you should be having a small meal or drink every 2 hours. That leaves a little bit of time for solid food. The only confusing things is where your energy comes from. This is what I have figured out.

Sources of energy:

Calories (FOOD food)

Fat.

Protien (Amino Acids)

Now let me clear up a few things for you. First Calories. There are good and bad calories. The calories in a MountainDew Coolata are energizing yes, but not as energizing as the calories in a turkey and swiss wrap. The reason being that it is not the number of calories that tell you how much energy you will get. That number tells you how long it takes for your body to break it down. It just so happens that your body works better when it has something to work on. So having food in your system helps sustain some of your energy because your body is burning fuel to process what you have eaten in the last 90 minutes. The trick is to consume calories that the body doesn't store- unbleached carbs for example,,, unrefined sugars for another example. The body doesnt have a room in its cells for carbs. Fat is another story.

Fat takes long to process and long to get out of storage. If you heard that the body burns fat for energy, this is an almost truth. The body burns fat all the time because fat burning is work that it puts off for later. There is no belly fat that can be first in line when its time for fat burning. The body gets to it when the rest of its work is done. That is why you don't eat carbs and sugars when you are dieting. They take longer to breakdown (which makes them good energy) so the body is in no hurry to get to the fat.

Amino acids are another confusing one. The way I understand this is that the body will turn to your muscles for energy before the fat. Why the body would start to breakdown musle instead of gettin to the the fat makes no sense but the body really does not like the fat work. By keep a lot of protein in the diet, especially the Branched Chain Amino Acids, 3(l-leucine, l-isoleucine, l-valine) the body will not need to attack the muscle for energy. I cant explain why, it just wont. I want to say that the body uses those amino acids for energy to get to the fat, but that is just a guess. I'll crack the case on this one and get right back to you.

I just figured it out. Duhh. Amino Acids are the fuel that your body uses to burn the calories and the fat. So if you dont get enough protein in your diet, the body will take its Aminos from your muscles. - The reason why we lose muscle over time away from exercise. So Amino Acids are not the energy. The energy is in the foods and fat. Makes sense because Amino Acids have 0 calories. Heres to your next order of Aminos, fish oil, and Speed. lol. just kidding. no speed. Try some l-taurine or green tea.

Information growth cycle: Plan Listen Accept Execute and Repeat.

2011-07-11T18:49:00.006-04:00

The title of this post is the headline on my linkedin (tm) profile right now. I made it up on the spot and think that it is broad enough to include all of my trades. The source of all achievement is information. The source of all progress is information. We live in an information age and are usually not informed enough to know what the real deal is behind all of the things we depend on to work for us when we need it. The case is such that those who seek and share information are more likely to move forward at a faster rate than those who are active consumers of information. There are different types of information growth personalities. In order to be an IG personality, you need to be both a seeker and a sharer.

Type blue: This type of IG person is a documenter. They frequently learn new things and record the development of the process to a tree so that each outcome can be traced and followed.

Type yellow: This type of person analyzes information received to create an alteration to an existing model using the newest developments in the process to display the possibilities available through involving the variants.

Type red: This IG type is uses information to create a toolkit for general use that adheres to the standards of good practices. In cases where there is no policy in place, the Red type will be able to apply common processes to where the need is.

The term Information Growth is a fundamental starting point for any project manager, artistic director, or program developer. The reason for this is that the definition of efficiency should be how quickly relevant information can get from one point to another.

I have to use Google as our case study for this description of Information Growth because when you look at their development, you are forced to GQQGLE at their success with a dropped jaw. The reason for the success is the lack of fear that they have to put everything in the light. With the discovery of fire by our knuckle dragging ancestors, we learned that it is through communication and creativity that inspires the spark. By constantly finding new ways to bridge the gap in communication, using such a primitive and simple technology as the internet, Google has managed to find its way into every facet of technology. Their growth is super because their rate of sharing is super.

The point of all of this is to say, regardless of your discipline, apply these basic steps to your most complex of tasks: Plan your strategy. Listen and recruit feedback. Accept and change accordingly. Execute, then Repeat. If you are done after Execution, then Reward.

Information is a highway where we have to signal eachother, pass, and honk sometimes.

So just remember: P.L.A.E-R

The simplest things

2011-07-09T21:28:00.005-04:00

Sometimes the words are hard to find because they are so simple. The simplest words can be the most meaningful. Don't you have a person that means a lot to you, or did mean a lot to you and after a while, it got difficult to call and say hi? Its difficult because its making the effort to be okay with having nothing to say. The simplest thing is a check-up on someone. If you don't have time to check on the one's you care about, that is usually a good indication that you are neglecting yourself as well. We need to share the simple pleasures with eachother because if we don't then those who matter most won't be around for the big pleasures either.

I know that I sound a little sentimental, soft, emotional, heart-throb-bleeding-poet with this post but I really am at a battle with why I am not blogging on the regular. It matters who reads, but it matters more how open I am with myself. How much can I share on a blog is a difficult question to answer sometimes because I see some people blog and tweet TMI. I can deal with my own exposè moments, but I never come around to blog the meaningful ones. The point is, there are two types of agenda. Loaded, and Lofty. The loaded agenda is purposeful, pointed, and persuasive. The Lofty agenda is subtle, short, and sweet. This post is a lofty post, but with me there is a load even in the lofty so bear with me as I pull my thoughts together for you.
So much is happening so fast.

My Regards.

It Sells Itself I said.

2011-06-05T05:39:00.002-04:00

Absenst from class... again

2011-06-05T04:57:00.003-04:00

Didn't it seem like some people were NEVER absent from a single class when we were in grade school? Not like I was at the same school as you, but I'm sure you had some kids whose parents were so serious about school that they could never miss a day. I was that kid. Unfortunately, I have been having some serious difficulties showing up to this blog on a regular basis so you must accept my apologies. I took to my blog this morning for 3 topics to blog about. My mind wandered so quickly from one to the next that I said first Iwill blog about not blogging (this topic shows up at least twice a year).

So now that I have explained how my absense has been unexcusable, I will give you my thoughts on the reason why I have been away.

My blog shaped up to be about the trends in pop culture and things I came across throughout my daily musings. At some point, the two start to get very close together as you begin to search for new and fresh topics to blog about. I never wanted my blog to be a shallow portal for me to vent about a society and culture that does not care about my blog or impact my life directly. For me to offer commentary on celebrity gallavants, political banter, the terrorizing of terrorists, or the paradox of social media, I would have to be interested in these things to a point where I can put my own life aside to talk about these things that will not and do not affect my day. What does affect my day has been so intense that I have been just living it and becoming a person with new fresh things to blog about.

For those who enjoy my fitness rants, I am in the best shape ever. I have been in the best shape ever consistently for the last five years though. My new goals of body reformation are fleeting slowly away. STOP. They are not leaving. As you get closer to your goals, the target gets less and less in focus. Body definition is a slow process that sneaks up on you. More on this in another post.

Movie making is more than a hobby finally. This new role I landed is ummm.... how can I say this... intense. Nobody has done this type of flick yet so getting this done, getting it some exposure will prove rewarding to my career. The toll it is taking on my body is much welcomed. The body transformation I expect to come out of this is welcomed as well. You know how when you can tell that someone got in significantly better shape for a movie role, everyone says how good of an actor they were? Yeah. Watch.

Rugby... I think this is where I have had the most difficulty this year. To think a whole year past by and I only went to maybe two practices is beyond me. Fortunately, Summer practice commences this week and I will be able to get my skills up before the regular season starts again. This will allow me to make up for the time lost, maximize my personal fitness and overall performance. I have been off the pitch for these past months because of a heavy work schedule (three jobs, one on the weekends which I was fired from (fired you ask? I know. you missed that story. The bums got me all wrong, a new person got hired, got intimidated by my dominant people management skills and had me removed from my position with a shovel full of LIES)), unseasonally cold weather, and a busted ankle on one leg and a recovering knee on the other. Since I have allieved myself of most of these ailments, all but the ankle, I should be back at it this Thursday in full force. I will be stretching out my akle and downing the pain killers in preparation for it.

So that should catch you up blog hounds. Stick around. I promise to give you more attention.

planning a trip to nowhere

2011-05-06T13:54:00.002-04:00

I wonder where I should go for Memorial Day weekend. First of all, corny though it may sound, I'm feeling particularly patriotic this month (wearing a U.S.A. Faded Glory shirt today) so I at the very least plan to acknowledge the day by taking some time to my self in rememberance of... wait - what do we remember on Memorial day? Hmm... lol.

Anyway, I'm trying to decide if I will go to Puerto Rico for a Spanish Caribbean tropical adventure or to Miami for a parade of flesh and coco colored beauties up and down south beach. There is no real benefit over one for the other. I did find a great deal on a 4 star hotel in Puerto Rico but South Beach is familiar to me and will have the cheaper flight. I know i'm talking bananas and plantains here but I'm grossing enough to afford maybe a trip 60 miles to the Jersey Shore with an overnight stay at the Motel 8. I would have to look into some other hotel options, but now that I say it, that may not be so bad. Something else to think about.

And the Re-Feed begins

2011-05-02T08:29:00.003-04:00

I did this spiritual fasting before Easter and ever since Easter Sunday it has been a 24/7 massacre of every thing salted, sweetened, or wrapped in paper and foil. The way that I have been eating has been horrific to say the least. I feel like the tank was so full that I could take a few days off of eating for a while and not even feel the slightest hunger pang What I have learned from the fasting --> gluttoning --- is that I can do a lot more when I am not stopping every few seconds to eat again. But what I will say is this, I cannot judge those people who eat like this everyday because I am a happier person after going a whole week of NOT depriving myself of all of my cravings and delictible desires that my eyes get my stomach to accomodate. What I have now is a somewhat overgrown tummy and a craving for ice. I will replace the oatmeal raisin rolls and cookies with over the counter speed and n.o. for that jump back to my comfort zone. Happy though I may be, comfortble I am not. Remember folks, this is a guy coming from 277lbs and 46waist. The numbers today are StAgGaRrInG.

I am not going to be starving myself by any stretch. I am just going to go back to a simple diet of macronutrients and monitoring my caloric intake. IDK how much I have put on in the last week, but I know that it will take about three days to get it all out of my system. I might post my diet secrets in another entry. But for now, here's to the beach!

Wow. Begin Cutting And Achieving

2011-03-17T07:59:00.002-04:00

The Three Kings – Branch Chain Amino AcidsBranch Chain Amino Acids
Old School Muscle Builder Re-Emerges To Lead
The High-Tech Bodybuilding Supplement Revolution

Vince Andrich
AMS Advisory Board
Founder: Andrich Fitness and Nutrition Inc.

Even if you weren’t old enough to have Arnold’s Conan the Destroyer poster hanging on your wall back in the 80’s, you can still probably guess that bodybuilding supplements in those days carried little, if any, credible science to support their claims. I mean compared to the current crop of scientifically validated, muscle building, performance-enhancing supplements like creatine, beta-alanine and natural-enzyme activated hormone precursors (prohormones), the 80’s may as well be the dark ages.

Just a few decades ago there wasn’t even much direct scientific evidence to make the case for athletes eating additional protein, even if you were a bodybuilder whose primary goal in life was building muscle.

But, hardcore bodybuilders are known for doing their own real world “testing”. So if you were seriously getting your pump on in the 80’s, you were probably taking a protein powder, or maybe even compressed Argentinean beef in the form of defatted liver tablets. No kidding, beef liver tabs preceded amino acid tabs for ultra portable protein on the go, and we carried baggies of them everywhere we went!

The point is, protein based products were the best selling supplements of that era, and much like today, the market was developed by an underground network of experienced bodybuilders who used good old-fashioned trial and error to come to the realization that more protein is better, especially when you are attempting to get ripped to the bone. But all that was about to change, when in 1984 a group of three amino acids specifically, leucine, valine and isoleucine, commonly called, Branch Chain Amino Acids (BCAA’s), came on the scene with some impressive science that caught the eye of advanced bodybuilders.

In this article you will learn that while BCAA’s were a scientific marvel 25-years ago, the best science for this revolutionary trio of amino acids was still yet to come. In fact, BCAA’s might be the first legitimate muscle building product that still continues to lead us into a high-tech world where science holds the keys to muscle metabolism.

BCAA’s––The Basics
As bodybuilders we realize the importance of consuming ample amounts of high quality animal proteins in the way of beef, chicken, fish, eggs and dairy products. What many of us don’t realize is that biologically speaking, our need for protein is in fact a need for amino acids. That’s why when you eat protein your body must first break it down into more useable chunks of amino acids, primarily in the form of di and tri-peptides, which are “clusters” of amino acids to be used in the body.

In recent years, research has been able to identify specific amino acids as “signaling molecules” that control a whole host of critical metabolic processes, including stimulating muscle growth ––where BCAA’s do their most impressive work. When you eat high quality protein you are getting non-essential and essential amino acids that include the BCAA’s. In humans, about 15-25% of our total protein intake is comprised of BCAA’s, with dairy products, and supplements containing whey and milk proteins contain the highest quantities at roughly 23-25%.

For bodybuilders the most important BCAA factoid is that they make up 35-40% of the essential amino acids in body protein and 14% of the total amino acids in skeletal muscle. The reason we have such concentrated levels of BCAA’s in body protein and skeletal muscle becomes crystal clear when you understand how BCAA’s are metabolized.

BCAA’s––On-Board Muscle Preservation
What initially got bodybuilders (and the sports science community) excited about BCAA’s, was how elegantly the body metabolized these three amino acids. You see, unlike whole proteins or amino acids, BCAA’s by-pass the liver and can be used by the body as fuel in tissues other than the liver. More importantly, research revealed that during exercise BCAA’s were preferentially used as an alternate fuel source, sparing other muscle proteins from being broken down for energy. In essence, this truncated delivery allows BCAA’s to quickly become involved in critical aspects of muscle metabolism, and the first order of business seems to be replacing BCAA’s burned during exercise, or as a direct fuel source during exercise.

The unique metabolic fate of BCAA’s catapulted them to superstar status as an anti-catabolic agent, which simply means, the ability to reduce muscle protein breakdown. This is no small feat, because in many ways, the anti-catabolic mechanism is how anabolic steroids help you maintain greater levels of muscle mass. This revelation caused bodybuilders to start popping BCAA’s like tic-tacs® (me included), especially pre-contest because they knew that in the face of energy restriction your body doesn’t just burn bodyfat, it looks to make glucose by any means possible, and taking carbon from muscle protein is a prime target. The ability to offset muscle protein breakdown is further protected by BCAA’s and their rare ability to generate glucose with just a few simple steps.

BCAA’s – Auxiliary Energy Source
While many bodybuilders think your body has “calorie sensors” that determine how many calories your body needs to; 1) maintain the same body composition, 2) reduce bodyfat, 3) add muscle or 4) add muscle and lose fat simultaneously, the reality is your brain runs a much simpler show. This is not to say that the amount of proteins, carbs and fats you eat each day don’t matter, but what it does mean is your body’s energy needs are based on a system that is set up to insure your brain never runs out of its preferred energy source, which is glucose. And it doesn’t matter if you eat simple or complex carbs, fiber rich or no fiber at all, what finally winds up coursing through your veins is pure glucose. In fact, 50% of every molecule of glucose in your bloodstream right now is being saved for brain function. That’s because if your brain gets “unplugged”, nothing else matters.

We are all hardwired with the same fail-safe energy system that is always switched-on and can create glucose whenever necessary. This system is called gluconeogenesis, which is a metabolic pathway that results in the creation of glucose from non-carbohydrate carbon substrates such as lactate, glycerol, and glucogenic amino acids. As you might expect, the process of gluconeogenesis goes into overdrive to help provide glucose when you are doing high volume weight training, high intensity cardio, and or, restricting calories. In other words, when you are training at peak levels that outstrip available glucose, which could preserve your muscle mass, gluconeogenesis, otherwise known as your alternative energy system, must go into high gear.

This is when having BCAA levels in blood and muscle becomes extremely important. You see under the strain of exercise and diet induced glucose insufficiency your body will take BCAA’s directly from muscle tissue to make the extra energy it needs. Remember, your body needs to create glucose not only to cover the extra energy requirements caused by increased exercise, but more importantly, to keep your brain switched-on. Research has shown just how critical BCAA’s are to the process of gluconeogenesis because they are intimately involved in the glucose – alanine cycle. In this pathway, BCAAs are stripped from the muscle tissue and parts of them are converted to the amino acid alanine, which is transported to the liver and converted into glucose (See fig 1).

Fig-1 BCAA’s in the Glucose Alanine Cycle
Because the process of gluconeogenosis relies on non-carbohydrate substrates such as amino acids from muscle tissue to make glucose, supplementing with BCAA’s may hold the key to maximizing muscle mass¬¬––especially while dieting. In theory, this means that by consuming supplemental BCAA’s the body will not have to break down muscle tissue to derive any extra energy demands. This theory was confirmed in a study that showed that the use of BCAA’s (up to 4 grams) during and after exercise can result in a significant reduction of muscle breakdown during exercise i.

BCAA’s ––Legitimate Muscle Growth Signaling Agent
The impact BCAA’s can have on preserving lean muscle tissue and providing substrates to make glucose on demand can literally make or break your ability to build a phenomenal physique. That is of course if you’re training hard enough, and keeping tabs on your overall nutrition plan i.e., not eating a bunch of garbage. Nonetheless, these stellar attributes pale in comparison to the more recent science that has shown one of the BCAA’s, Leucine, is actually the silver bullet that triggers muscle protein synthesis, and in turn muscle growth.

Years ago sports scientists’ looking into muscle metabolism discovered that the metabolic pathway that is primarily responsible for the magnitude and duration of any up-regulation in protein synthesis is called, mammalian target of rapamycin or mTOR. This is a key finding because everything from rebuilding worn out tissues to recovering from injury, to increasing muscle size and maintaining resting metabolic rate, are dependent on protein synthesis.

The big news for bodybuilders is that we now know how Leucine intersects with this key pathway to initiate the growth response. In short, this pathway can be triggered nutritionally with proteins high in leucine or by adding BCAA’s or free leucine to any high protein meal to initiate protein synthesis of greater magnitude. No doubt, this particular BCAA is pro-anabolic. Which brings us to the last, but not least effective benefit BCAA’s can bring to your bodybuilding game.

BCAA’s ––Non-Carbohydrate Insulinotropic
Most bodybuilders are familiar with the hormone insulin, its effect on muscle tissue, glucose disposal and fat storage. In truth, insulin is a double-edged sword, because it can significantly increase muscle protein synthesis, and also fat storage. The principal driver of insulin is carbohydrate, which in turn becomes glucose in the bloodstream. The contemporary approach to altering body composition is to reduce carbohydrate levels in the diet to minimize fat storage through the output of insulin.

Enduring a nutritional strategy that virtually “mutes” the insulin response can become counterproductive for bodybuilders who want to build, or preserve muscle mass, especially while shedding or maintaining their current level of bodyfat. That’s because when insulin levels are slightly elevated whole body protein retention can be increased. Ironically, this net increase is due to a reduction in muscle protein degradation via circulating insulin, and not through insulin mediated protein synthesis. For these reasons it appears Leucine can provide a missing link with tremendous potentialities for bodybuilders.

The BCAA Leucine, has been shown to interact with the insulin signaling pathway to stimulate protein synthesis, resulting in maintenance of muscle protein during periods of restricted energy intake. It also appears that Leucine is able to regulate insulin signaling and glucose use by skeletal muscle. Pretty cool considering Leucine is not a carbohydrate. As we learned, muscle proteins and BCAA’s are in high demand when gluconeogenesis is ramped up. However, leucine appears to also regulate the use of glucose in skeletal muscle by stimulating glucose recycling via the glucose-alanine cycle. If that sounds confusing don’t worry, all you need to know is that Leucine plays a key role in making your muscles bigger and fuller, without adding unwanted bodyfat.

BCAA’s ––The Master Plan
As you can see BCAA’s provide a remarkable range of value for bodybuilders. From the available data we can make a good case for ingesting additional BCAA’s at several intervals during the day (see table 1 below)

Timing
BCAA Dosage
Reason
Note

Upon Awakening
3-7 Grams
Breaking Overnight Fast/Re-Initiate Protein Synthesis
Take W/25-30 Grams Of Whey Protein + Additional Lean Slow Digesting Protein (Turkey Patty Etc)

Pre/During Training
3-7 Grams
Reduce Muscle Protein Breakdown/Provide Substrates For Gluconeogenesis
Can Be Taken W/Pre-Workout Cocktail/Beta-Alanine/Creatine/Stims

Post-Workout (Within First Hour)
3-7 Grams
Stimulate Protein Synthesis
Take W/25-30 Grams Of Whey Protein + Additional Lean Slow Digesting Protein (Turkey, Chicken, Beef, Fish Etc)

With Meals (heavy contest prep/mass building cycles)
2-3 Grams
Amplify mTor Signaling for Greater Protein Synthesis
Must Be In Addition To Normal High Quality Protein Intake For Each Meal

Table 1—BCAA Timing/Dosage Chart

Conclusion
The science and our understanding of BCAA’s have continued to shine from their market inception in 1984. At the moment, for value and effectiveness, these three amino acids should be on the top of any hardcore bodybuilders supplement list.

Copyright: Vince Andrich/AMS 2010

--------------------------------------------------------------------------------
i MacLean DA, Graham TE, Saltin B. Branched-chain amino acids augment ammonia metabolism while attenuating protein breakdown during exercise. Am J Physiol. 1994 Dec;267(6 Pt 1):E1010-22

Very fitting

2011-03-14T22:35:00.005-04:00

This is a must-by spring staple for every man's wardrobe. I might be inclined to say that even a Hanes T-shirt will suffice when going for the look. With simplicity being what drives fashion and makes a casual look look "smart" there is no doubt that by throwing one of these shirts on with just about anything you will be in vouge. Urban with some rolled up cargos, Athletic with a pair of sweats, and ready with a sports jacket, I think this shirt will be the look when you don't know what look to wear.

Cheese. Thats all I'm saying.

2011-03-01T06:34:00.004-05:00

Say Cheese is probably the last thing you want to hear your professional photographer say when you show up at their studio for some glam pics. I want some Afrojack playing in the background with a high power fan blowing and someone screaming proliferate cliche's at me in a foreign language when I get my pictures done. The funny thing about photoshoots nowadays is that they have somehow gone up in price. This is the dilema though... We are in a digital age. When my cellphone takes high resolution photos with flash, how does a photographer justify keeping the photoshoot process the same as it has always been? The ol'skool way was to schedule a session, look at the photographers book, discuss your intentions with the photos, leave your deposit, get your make-up and hair then sit for about 50-100 shots, pick one, then pay the balance. What's different today? not much. You get more pictures now.

Thats why I'm posting this blog today, I found my first photographer that actually got it right! This person says that they will do the shoot for free (which makes sense becuase digital shooting is so quick and easy) and then they will charge you for the pics if you want any. I'll set something up with this photog and post about her if the session is any good. There are certain things you should do to make sure that your photo session is worth your time.

1. wash your face, brush your teeth, trim your hair.

2. have your make-up done

3. ask for a mirror in the studio

4. bring your own music

5. get to know the photog beforehand

6. practice your good side poses beforehand

7. go to the photoshoot hungry (always be hungry)

8. have fun

9. remember to make every shot count

10. own your time with the photog

Diggin the digital era.

The wrong way to win tickets

2011-02-28T16:52:00.003-05:00

I did what everyone says they leave to their attorneys in a split second online the other day. I got hit with a couple tickets that I was determined to fight because I either I was right or the ticket was wrong. I filled out the entire back of ticket with several reasons to support my case including please have pity on my impoverished soul. Before I put it in the mail, I thought to check if I could dispute these tickets on-line. Sure enough, I could and I did. I will also point out that with one of the tickets, I was right just becuase I said so, not because any legally binding evidence was precient to support my defense. Going online to fight my case worked in my favor for each ticket that I fought. I needed a reduction at least- even if I didnt win and that's exactly what I got. So the way it works in NYC is if you start to dispute a ticket, before they even take you to the page that asks for your argument, they will first offer you a settlement at a lower price. TAKE IT. I took it and knocked my tickets down by a third of the total price. When the website asks you what you want to do, instead of clicking on pay a parking fine, go down to the bottom where is says dispute a parking ticket, enter the ticket number, and get your settlement. It will work every time!

What a waste of patience

2011-01-26T19:59:00.008-05:00

You feel like giving up or giving in?

I can't tell you how to overcome the situation you are facing but I can say this- Energy is renewable, however it is healthy to practice conserving patience.

I get ticked off like everyone else and want more from someone than they are giving. You are too most likely (getting ticked off because of what you expect from somone else). That is the result of a lack of patience. Patience waits for energy. What requires you to expend this virtue we call Patience is the need for more energy to be applied by the forces that try one's patience. The simplest truth in a situation like this is that the only patience one tries is their own. You're going to get ticked off when you give in. When you give up your own energy due to the lack of energy emission from the source you are seeking. To make good use of your own energy, I prescribe that it is a healthy practice to lose it when it is not necessary. When I say lose it, I mean that your youth and exuberance is best seen when it is not prompted. The opportunity to go overboard with a situation that is completely tolerable will increase your resistance to what others would find to be intolerable. Trust me it works.

You little voice inside that says, "this innocent person just doesn't know any better. Why should I give him a piece of my mind?" is the same voice that is going off in your head telling you to take a break here and there, steal naps, and waste time on fruitless efforts all in the name of relaxing. Need I remind you that one must relax to cope. Relaxation has no immediate place in progression. In fact it is inertia, cousin to patience. So here we now have two strengths

one:

Energy.

two:

Patience.

They are able to coexist but the key to master each is to know that Energy renews itself. Its origin is natural and innate. Patience is fueled by energy. Energy stores patience in your hormonal reserves until someone asks for some because their own energy is running low. Be good to your unmotivated neighbor and and lose some patience around them from time to time. They will unknowingly appreciate the engery wasted on them and you will be able to replenish your own peaceful existence with a fresh supply of energy to listen to your breath when the voice is not your own.

Physical Fitness

2011-01-17T15:57:00.003-05:00

You know one thing if you know nothing else, exercise makes you feel better inside and out. You look at yourself in the mirror after a couple weeks of binge eating at Mickey D's, lounging around the house, and getting the most of your junk food coupons before they expire and you will see a person that needs get with the program. Like any of us who care about their physical fitness and/or athletic performance, your body cant stray that far from the way you left it. You may develop a little pooch too keep your abs warm but you are missing the agonizing defeat felt by those who dont even practice skipping a few meals just to keep in shape. You may think that you are outta shape, but as soon as you get back in the gym, put on something that shows off the arms and legs a little so that you can pass by a full length mirror and remember all a' what you got - reality sets in.

The new work out program that I am about to embark on is temporary. I'm making it up myself just to hold me over until my coach issues the new pre-season workout. I finished the pre-preseason workout and after I finished I took a long, undisciplined break. Today I got back in the gym and worked on my chest and my back. The workout was with moderately heavy weight and I did better than I expected. No fatigue, no cramping, none of that. Just strict form, high warm up reps, and variation.

Since I never actually settled on a plan, we can work one out together right now. This is what I have mapped out in my head after leaving the gym today:

Monday: Chest and Back Abs

Tuesday: Biceps, Triceps, Quads Abs Calves

Wednesday: Dynamic upper body, Speed performance, Core pre-hab

Thursday: Chest and Back Abs

Friday: Hamstrings and Shoulders Abs Calves

Saturday: Cardio

I will do three exercises for each body part, with little to no rest. I will work in the 6-8 rep range with a good warm up of 20 reps with an easy to lift weight.

Monday:

Chest: Dumbells- Incline press, bench fly, Single arm chest press

Back: Single Arm Dumbell Row, Lat Pull down, Cable row

Abs: Russian Twists, Machine crunch, Roman chair leg lifts

Tuesday:

Biceps: Standing Bicep curl, Barbell Curl, Concentrated curl

Triceps: Cable press down, Skull crushers, Tricep extension

Quads: Squat, Leg Press, Lex Extensions

Abs: SB Crunches, SB Jacknife, Oblique Crunches

Calves: Donkey raise, Leg Press calf raise

Wednesday:

Dynamic upper body: Clapping pushups, weighted pull-ups, Hang-clean

Speed Performance:Box Jumps, Split Jumps, Speed skaters

Core pre-hab: Superman, Plank/Side Planks, Glute-Ham raise

Thursday:

Chest: Barbell Bench Press, Chest Press, Pec-Fly

Back: Barbell Row, Deadlifts, Hyperextension

Abs: Russian twists, Scissor kicks, Bicycle crunch

Friday:

Hamstrings: Lying Leg Raise, Seated Leg Raise, Walking Lunges

Shoulders: Military Press or Front raise, Lateral raise, Bent-over anterior raise

Abs: Russian twists, Machine crunches, Roman Chair

Calves: Standing calf raise, seated calf raise

That's it.

Got it down to a science. Alternating compound exercises and single joint exercises, while going all out on abs and hitting the whole body every day. Only things its missing is a daily dose of lowerbody. Lower Body exercises trigger more GH production so I just have to remember to give it my all by losing the rest time between sets and keeping it moving.

Discovering the sale

2011-01-11T19:45:00.004-05:00

Greetings fellow astute sellers:

Regardless what what your industry may be, there is to some extent a salesperson in all of us. An old person said once that if you don't sell anything, you can never be rich. At the vortex of capitalism there is a seller and a buyer. You must be both at your best and one or the other at any point in your quest for financial freedom. I got a bit of advice for the novice seller all the way up to the most experienced salespeople.

In selling to human beings, there must be a sensitivity to human condition. Every buyer has a face but you dont sell to someones face. You are selling to their conditions.

There is a point in the sales process where DISCOVERY takes place. I have the responsiblity of reminding people all the time that without the discovery process, you are selling to yourself. This is the unsuccessful salesperson in the long run because they assume that everyone's condition is similar to their own. By taking the other person's situation out of the equation, you nullify them as a vaulable customer. By taking the time to find out where they have been you will be turning the sales process into a quantified solution that you control. Your own refulgence will emminate as you begin to assist your customer through the geniune discovery of what their concerns are, and who they have been without your product. From the time you first make contact with a customer, there is a key moment when split-second decivness calls on your intuition as a salesperson. You must make the call whether the person you are dealing with knows what they want, or if they know what they don't want. Experience has shown me that it is easier and more common to assume that they know what they don't want. It is a mistake to ever assume that the customer does not know what they want. Before you waste the customer's time by telling them all about your product without knowing whats important to them, ask a few questions. Without asking all the questions necessary for you to ask your final question "How will you be paying for this?" you are digging yourself into a pit. I'm going to give you another tip.

Selling involves two people and one solution. A salesperson is a solution liason.

The most crucial part of the sales process is Discovery. Discovery is the phase of selling that happens early in your interaction with the customer. You have to do discovery if you want to ask for the customer's business. Discovery will reveal:

Who the customer is buying for. Where the customer came from and is going when they leave your store. How long they have needed your product. How your product will change their lives. What they have to give up with or without your product.

Remember the customer is coming to you with unseen anxiety about making a purchase. To give them some ease, you have to bring out these concerns, and address each one individually. Don't sell to yourself. Sell to the human condition. Getting the sale depends on the customer. That conditional element that turns a demo into a sale is the customer's decision. Did you talk to the customer or did you talk to yourself? Did you discover a new customer or did you discuss your product again.

No discovery, no sale. No sales can happen if you cannot ask for it.

Regards,

Your neighborhood development coach*

Sorry for that junk mail I sent

2011-01-11T19:29:00.002-05:00

I went through the whole affiliate marketing get rich quick thing and quit after a year or so. While I was doing the program, I found that it was difficult to get others to join. I dont know why it was so hard to find other participants when it was so easy for me to see the fun in it. I called it fun because folks, let me give you the inside track... Affilliate marketing makes money for you and your affilliates. If you have a money club, then you will all continue to make money if you let others join the club too. So I tried to explain this to my friends and they weren't buying it. So I quit. The company I was with made it really easy to invite people to buy into the program but the work it would take just wasnt happening for me. Since leaving, I got an email today from someone who must have purchased my email address in a bunch of leads because he references the program I used to be in and says that his program is much better. Yet I must believe that it is still a money group scam. .i. I will not be soliciting any more of that selfish business from any of my friends. If i have sent you an email in the past regarding this affiliate program, please disregard it and keep your money towards sound investments. If you know a bunch of guys who are looking for something cheap to put their money into and they know other like minded people who want to put them money into the trash, join GDI. Its a great program.

Rugby Positions - funny

2011-01-07T10:12:00.001-05:00

Taken from http://rugbypositions.blogspot.com/

Breakdown By Position

There have been many attempts to describe the complex roles and responsibilities of each member of a rugby team and the dynamic interactions that take place on and off the pitch. Many of these past attempts have been accurate, many have been precise, and many have been humorous. Most give entirely too much credit to the backs, despite their best intentions.

The following is a breakdown of the different positions on a rugby pitch. It is intended for educational as well as entertainment purposes. If you've never seen a rugby game before, you may be better off reading Wikipedia for a more sterile explanation.

Forwards:

Props: These warm, friendly chaps go through life with healthy, albeit often toothless, smiles. In general they are slightly overweight, although they prefer the term "solid." But don't let their jolly demeanors fool you: put anything too close to a prop's mouth and you may never see it again. They eat constantly to fuel their monstrous aggression in the scrums. Like many forwards, they dream of one day hitting a drop goal in a real game and practice the skill diligently in training. They are loyal and trustworthy and great friends to have around off the pitch.

Hooker: The smallest forward, a hooker is known for his crafty ways and cauliflower ears. He is not always the fastest or most athletic man on the pitch, but he manages to get the job done for the full 80 minutes. Hooking and throwing skills are essential as he is a critical part of any good scrum or lineout. The hooker’s job mandates that he have a bald patch on the top of his head, so don’t bring it up unless you want your face raked in the next breakdown.

Locks: Tall and strong, these giants round out the powerhouse that is the tight five. Also called the second row, they are known for their strength and athleticism, although not necessarily for their intellect. Most were not actually born slow; it is apparent, however, that years of jamming their heads between the front row's asses have taken a toll on their mental capacities. Nevertheless, locks remain an essential part of scrums and lineouts and are indispensable in rucking and ball possession.

Flankers: These athletic machines have all the speed, talent, and skill of backs, but would rather enjoy the brutality of the scrum than sit idly by and watch the proceedings. They are confident, although not nearly as cocky as the backs, and they take great pride in flattening opposing scrum halfs, even if the hit is late. Such an honor is reserved for flankers because they are the most versatile players on the field, capable of producing awe-inspiring runs, running smart support lines, or playing hard-nosed defense if needed.

Number Eight: Rounding out the forward pack, this man has no need for a name; rather one refers to him only by number. Sharing many of the versatile and athletic traits of the flankers, he is clearly the most valuable man on the rugby pitch. He may be seen running over opposing forwards, rucking for the otherwise helpless backs, or making booming hits in the open field. He has the speed to run around the defense, but would rather run over them if presented with the option. Although he is not as groomed as those in the back line, the number eight is one of the most handsome players on the squad.

Backs:

Scrum Half: If one back must be tolerated, it is the scrum half. He is scrappy and loud, and doesn’t shy away from a fight. In fact, he starts them more frequently than anyone else on the team. This sometimes gets him into trouble because he is too small finish an altercation: usually a forward is required to intervene and save him. A good number nine will rake mercilessly and punch opposing players in the face, or worse, if they don’t release the ball. His passing and kicking skills are developed by necessity only. In reality, he is a forward trapped in a back’s body and would stick his nose in the scrums if allowed.

Fly Half: The cockiest man on the field, the fly half is never seen in the locker room without his hairbrush and French cologne. The fly half supposedly leads the backs and directs the flow of the game, but he is usually found screaming out incoherent orders and yelling at others to ruck so he doesn’t have to. His passes are rarely as pretty as his face and his flashy runs often result in a loss of yardage or a dropped pass. For his uneducated foot, the fly half enjoys kicking far more than is productive or even healthy. Off the field, he cannot be trusted; as such, any self-respecting woman should avoid him at all costs.

Centers: These players like to refer to themselves as a locomotives or “freight trains,” although their speed is often lacking and their statures less than impressive. They would do well to spend some time in the forward pack, to learn not to shy away from contact, and to embrace physicality. The inside center carries the ball far too often due to his proximity to the fly half and his inability to pass the ball further down the back line. The outside center has fewer chances to knock the ball on, but never fails to capitalize when the opportunity is presented. To their credit, they have an amazing knack for taking the ball into contact in such a way that it is impossible to win it back. It's really quite an anomaly. Off the field, they boast of breaking tackles and scoring tries, although everyone else knows better.

Wings: These speed demons hang around the outskirts of the action so as to keep their uniforms clean. Wings have great fashion sense and can be counted upon to recite tips and trends from the latest issues of GQ. On occasion, they have a chance to break for long runs and excite the crowd, although more often than not they are tackled quickly or pushed out of bounds. Their weak statures also mean they tend to be injured quite easily. Wings look more like soccer players than rugby players, and always have over-inflated egos. On the occasion the forwards provide them with an easy opportunity to score, the wings take all the credit and congratulate themselves by staunchly avoided any contact for the remainder of the game.

Fullback: The last line of defense, the fullback usually crumbles under all the pressure that is put on him. This manifests in various ways including fumbled punts, shanked kicks, and missed open field tackles. If the stars are aligned, he may put together a worthwhile counterattack with the wings, but this occurrence is far too infrequent to merit discussion. The fullback’s status as a rugby player is questionable as he spends the majority of the game spectating from afar. In fact, this personality continues off the field; at post game functions, he is often seen drinking by himself in the corner.

Written by Ryan Rennaker

Stackers Delight

2010-12-24T12:46:00.006-05:00

So in preparation for the New Year, I was able to stock up on a holiday stack and did pretty good over @SupplementWarehouse.com. I got almost all the essentials and this was the shopping list:

1 x Crea Switch - Lemon Lime
A low carb creatine will help you to really add volume to your muscles and sustain your energy throughout the workout.

1 x Panthera Labs (Panthera Pharma) Bcaa -
Branched Chain Amino Acids make up the essential elements of muscles. So along with protein, a little extra BCAA's will be sure to pack it on.

1 x Muscle Asylum Project Anabolic OD - Post Workout Creatine System
A little more creatine with a different formula. This one has creatine in several different forms to increase absorbtion.

1x Optimum Nutrition Creatine (pills)
You're not going to get the benefits of creatine unless your body is saturted with it. Creatine is turned to creatinine so quickly by the body that the amount of time it is availble before becoming waste has to be offsetted with maximizing dosage. This is just an early morning and off day back-up.

1x Organic India Fiber Harmony
Fiber is good to clean you out before you get started. It clears the intestinal track to allow for maximum protein absorption.

1x IDS Sports Multi-Pro Whey Isolate Blend - Cappuccino
It was $8.99. Since its cappuccino flavor, i'll throw it in my morning coffee to creamy it up. Ha!

1x IDS Sports New Whey Protein Powder - Fruit Punch
It was also $8.99. Never had whey in Fruit Punch. Whey is probaly the most important staple in any workout regimen. When you are going for something like 300 grams of protein a day, you can never really get enough.

1x L-Glutamine 750mg
This non-essential amino acid is found in large amounts in the body. It is essential to body recovery and muscle repair after those tough workouts. It also aids in immunity functions and new cell generation.

Thats what I already picked up, the only things I still need to add are:

Leukic for L-Arginine.

Animal Cuts for thermogenic.

I have to go with a different supplier for those. They are a similar price but much cheaper shipping. Making internet shopping easier - you can find a link to PhysicalAddictions on this blog.

That's all you really need right there. I don't use any Testosterone or Human Growth Hormone or anything like that, but you are more than welcome to and then you can tell me the results. They're good for assiting those with naturally low bioavailabilty of these hormones, but me personally, I have had crazy enough life experiences result from the hormones I already have. Any more might transform me into a vampire. Actually, the body will naturally increase its production of these hormones by using the products I recommmend you buy. So, good luck, and go for the pump!

the brink of 011

2010-12-17T20:33:00.002-05:00

There are a lot of reasons why the end of the year signifies new beginnings. For me however, it signifies angstful planning. The job that I was recently promoted to in October, has just notified me that I have eleven days left of employment before the position is wiped-out. So what does this mean? I don't have much time to plan my next move with the company. There are several new positions which have opened up in the last week and I am eligible to apply for all of them. The important thing for me to keep in mind here is that there is a goal in mind. I decided what that goal was a long time ago and almost can bearly make it out at this point. That all goes to say that there is a job for me and that is the one that I will pursue. I know that there is some concern over whether or not I will still remain to be gainfully employed in the new year but as cliché as that term has become, I expect to be able to extend my experience and usefulness into another year of work with my company. Heres to more responsibility, less debt, and liberty through conformity. Corporate America, I'm ready if you will have me (on my own terms).

Now I know why everything looks better in white

2010-12-02T12:28:00.004-05:00

Cuz its just clean.

This is my Olympic/Summit white G5 sports coupe with Black interior.

Thanksgluttoning. The post feed experience.

2010-11-26T10:08:00.004-05:00

After that massacre yesterday, I am feeling a little self-conscious about going to the gym. The day after Thanksgiving is usually crowded too. I figure it is filled with people feeling just as guilty and getting a head start on their holiday resolutions. I begin to think that some of those people are really just getting the time in now because they are too lazy to make real resolutions that they stick to in the New Year. I hope that by this time next year, I will have made some noticeable gains in fitness, speed, and strength. Of course the work in progress only gets better with time, but for the last five years of working out, I do think that I'm plateauing. Well, anyway, the point is, if you ate too much yesterday, take a laxitive then get your butt to the cross trainer.

At a Quarter

2010-11-16T23:01:00.004-05:00

It has been quite a last three months. I went from the brink of depression and desolation to pushing a new wIp and killin it on my new job. When I say bad, I mean i was broke and so was my cell phone. After about two weeks of having no phone to use, I got called with a chance for a promotion at my part time job. Now, promoted to manager... Life is good.

This is the new car. I love my baby. Her name is Gia.

Fly by posting with Samsung

2010-07-23T12:27:00.003-04:00

I like the new samsung experience at Columbus Circle. I was able to pop in, order some supplements and post to my blog all in under 15 minutes with no wait for a computer. Not only do you get to sample all of the new samsung toys, but you also get to you the internet for free. I was here last week and made a photo postcard with my girlbuddy. I said I would come back again if I ever needed to use the internet on the fly. Today was one of those days.

I have to work this weekend and will most likely spend the day bad mouthing Samsung to everyone asking about 3D Tv's. FYI in the latest poll, SONY is topping the charts with the 55HX909 3D tv which is the priceiest and featurific TV on the market right now. Intellegent Dynamic Local Dimming plus instant 2D-3D conversion means a home theater experience better than the AMC Regal (which is where I went to see Inception with Leo DiCaprio. I recommend).

Running Program

2010-07-08T23:01:00.002-04:00

1.Interval running
:30 track sprint 100m jog rest

2. 40/20's
200m in 40s 20s rest, 100m in 20s 40s rest 14x

3. 50/50's OR :30 Continuous run
4x Sprint 50m, jog 50m to the other end. Change directions, repeat 5x. 1set.

4. S-HIIT
2x 300m, ..., 50m 2min for each run

5. HIIT
2min jog. 6x 15s sprint, 30s jog or 50m sprint, 100m jog. 2min rest. change directions and repeat. 1min jog

6. 3-5x corner to corner ISE
2-3 minutes rest. From the touchline at the halfway point 75% sprint to the corner flag. Sprint diagonally to the opposite side of the pitch at the halfway point. Jog slowly back to the start. Continue for the other half. This is one repetition. Repeat for 3 repetitions

7. 14x Touchline intervals
2-3 minutes rest. Run 40m at 80%, Jog 50m. Run 40m at 90%, Jog 50m. Run 40m at 70%, Jog 50m. Run 40m at 100%, Jog 50m. 1 set.

8. 3-5 corner to corner MSE
2-3 minutes rest. From the touchline at the halfway point sprint 75% to the corner flag. Jog slowly to the next corner flag. Sprint diagonally back to the start. Continue for the other half. This is one repetition. Repeat for 3 repetitions

You know I still want to get big so the best way to run is fast. Do these 3-4x a week doing a different number each week and the lean muscle will preserve itself while shedding the fat.

Check it out.

Executive address

2010-07-08T22:58:00.001-04:00

I'm ready to blog about an issue that reoccurs on this blog about every few months or so. At least I don't lie and try to say I do things I don't just b/c they sound good. I had a good time off from active involvement in the arts and bodybuilding and feel like I have been on the "bench" too long. I guess it is more important that I catch up to my own perception of me before I try to infuence somone elses. The juxt-a-22 here is the things I haven't been doing because I needed to be better prepared are the same activities that I should be doing to prepapre myself anyway. For instance... And bear with me because this is a theory. Art is free. The creative process is faboulously amazing because it can occur from a state of nothing. Creation happens when inertia stops. So even the performance arts if one truly is absorbed in their craft should be able to go on any time. Right? The process of finding acting jobs is no easier than finding a straight job so that is not going to happen on its own either. I do think that I am not different from a sag actor that is looking in the trades and reaching out to filmmakers they want to work with. With or without an agent, your career is still your responsibility.

Press: getting noticed for the things you are doing.
Accountant: learning what you are doing with your money so you can donate, write-off, and invest without hesitation.
Representation: to negotiate dealings in creative business and prospect casting opportunities
Legal: to assist in image rights, use of likeness, and related affairs
Photographer/Stylist: I don't have a problem here
Assistant: to do the things I'm not doing

That's my list of things missing from the package. This is compiled from what I have resolved from time off that I am preoccupying my concerns with. The lack of things things have been hindering my persuance of more opportunities at a higher level.

For the many who say I don't need these things I paint the following picture. After minimal success in tv and coming to a halt due to my non-aftra status; no success in commercials and national ads; and not being able to constantly purchase rounds of new photos or union membership one needs get more used to the more executive business practices that are hinding the success of your self run firm. Obvioliciously since I'm not making much money I can't put that much money back into this but I will reserve 10% to go directly back into the business. The good thing is that I am very resourceful. After a little spring cleaning and re-stock I will be going back into my business... Cheaply. A lot of the things I need can be gotten for free or learned through research. It is already time to promote myself and my activities but I don't know the proper route and I am too shy to do what makes the simplest sense.

I know I only play for the B side of super leauge right now but that can change any day next season. Professionally I can't play the Becham card and promote myself as a rugbist just yet, but there is something to be said for playing the game. I don't know who to say it to nor do I know what details to share. I do an awful lot in my community as well but do not boast about it.

Back to what I was saying, even my bodybuilding, which in a way is related to my acting has suffered due to other activities. More over I cannot seem to get back on track because I spend so much time planning for it. When to start, how to start, its all pretty complicated right now. This is off season for me which means strength building and mass building. Given the time schedule I'm on, it also has to mean fat loss. I'm figuring that I can do some high intensity cardio while building strength for 6 weeks, lose that fat and put on some serious mass for the three months after that by putting off the cardio. Sounds like a plan right? I would be doing that right now but the thing is I need more than body weight alone to really build strength and I just don't have the time to go the the gym. Although I can make the time, I haven't decided on a gym that is in my budget and will have all of the services I need to promote my 6 months of off season mass building.

It is time to start my home business again. This will require making some space at home for my business and doing some serious planning. I won't be successul without this. Just by writing this blog I already see the elements of a business plan so the next step is to commit too my endeavors.

1. List activites and involvements.

2. Group into priorities.
Family
Career
- Acting
- Consulting
- Rugby
Finances
Socializing
Education
Physical needs
- Bodybuilding
- Nutrition/Supplementation
Spiritual needs
- Church
- Meditation

3. Set goals. Long and short term

4. Plan weeks a month in advance

5. Compile contacts
- Professional
- Leads
- Social
6. Assess inventory. IT assets, promo.

7. Establish letter campaigns.
- Jobs/Internships in field
- Updates: availability/activity
- Professional associations
• Mentors
• Board of directors/advisors

That is where I will start. I am dissatisfied with myself and the rate at which I am progressing. Business results out of commodity and convenience. It's greatness doesn't come from nothing the same way that art does. It is the love of the art that motivates you to move forward in your business. IT Consulting as an actor gives me a great base for an executive producer. First I need to be my own executive before I can administer anyone elses production.

Typing the right words

2010-06-01T13:03:00.002-04:00

Resume Keywords Are Necessary
Hiring managers, recruiters, and business owners conduct numerous searches on career sites each day. The words they use to search for possible candidates are known as keywords. If your resume doesn’t include these keywords, it can’t be found very easily.
The bad news is that there are as many, if not more keywords as there are job openings. You can find many different keyword lists online with possible words that are highly searched for, but that doesn’t necessarily mean those particular keywords will match the position for which you are seeking. Just like performing a search on an internet search engine, no one person, or hiring manager, searches for the exact same phase each time.

Source: http://www.net-temps.com/careerdev/crossroads/index.htm?op=view&id=3919&newsletter_id=861&archive=1

Or under the covers

2010-05-18T18:35:00.000-04:00

Fair weather follies

drips on the sleeve from the windowed seat
under invisible cloaking from the body's heat
gone within seconds, one would only think
of ways to enjoy the soaking from the droplets that never linked

like a stroll through inwood with a poncho a sandals
or a new release rental by popcorn and candles

Collecting loose umbrellas on the subway or bus
to place near the exits for the storm trippers luck

perhaps a tryst some place dry far from the threats of rain
a bather's delight soaked in bubbles and champagne.

2010-05-18T17:29:00.001-04:00

For the fad follower

meanwhile, for the bodybuilders... I found enough reasons to stay out of the gym for these past few weeks. I'm not going as I used to because that's the way to overexert your physique. I don't want to inflame my joints constantly in an attempt to get bigger and bigger. Rather I'm good at conditioning my core strength building and concentrating on my diet so that I'm preparing myself to kill it on the weights when I do return.

When reviewing different workout routines, instead of just following everything I read, I actually test my bodybuilding IQ against what I see the experts saying. One suggstion that was often made to increase strenght was to wight train with light resistence on an unstable surface like a SB. Myth!

Fact: you will gain more strength and do less damage to your joints by sticking to a flat surface like a bench. Better yet, so it standing up. Core stability is a usefull way to modify your work out goals but remaining EFFECTIVE is more important than being creative. You can activate more muscles in the targeted area by focusing on that area rather than breaking the mind/muscle connection and drifting to the lower body muscles needed to keep your balance. I want to work my legs when I'm doing a leg workout... U feel me?

In the next few weeks I will be working on some cardio endurance. As a reminder to my fit conscious followers, May is NOT Summer. For those thinking its too late to lose the 5, 10, or even 20 lbs you would like to befor june or july... It is time to start now. Hit me up and i'll give you some suggestions. www.twitter.com/dsluke

Aint this a #iTbS

2010-05-14T15:46:00.009-04:00

Due to an intermittent injury to my knee I have been rendered unable to train and practice the way I want. This is very frustrating as you would imagine any athlete that is serious about his sport cannot wait to endure the gruesome challenges of retuning to the field day after day. Not only has this injury kept me out the game for the last two weeks, but it has also led to me putting on about ... (undisclosed number) of pounds since I havent been involved in any activity. To further perpetuate my dilema, I have reduced my discipline to consume full jars of skippy chunky peanut butter daily. I think I go through 4 jars a week and then won't eat anything else for the day. I can do better than this but I really love PB. And I really love Rugby. So the best thing for me to do right now is to stay off of the injured leg until it recovers to its full 100%. In the meantime, i am trying to remain true to my creed of athleticsm (IDK if one really exists, but this is mine)

When you cannot someone else can
Only you can challenge your plan

You compete with yourself again and again
tomorrow your dedication will be your best friend

you happy when you cry and know its well shed
you are dead when you sleep and you fight when you're ahead

see yourself as you are and will soon be
willingness to fail is not an option. VICTORY.

For the most part, do not follow my creed word for word because it will make you insane. You will lose your mind trying to compete with yourself when you are already ra winner. I dont like to tell you that you are a failure, but face it. When they best you that you know is a gold metal first place competitor... at the end of the day... you can always do a little bit better. The upside to this is that when you keep this mentality, you never lose to the other guy. And in the contest with yourself... its friendly so no one keeps score.

Ever been injured? Love yourself more than the game and stay hungry. Thats how you win. And win again.

P.s. I'm not buying any more peanut butter for the rest of the month.

Locked in

2010-04-10T20:02:00.002-04:00

My first game with my new club was all it could have been and more. After I watched my teammates warmup and get loose for the game I sat back thinking I would stand by the sidelines and root for a win. I guess not because I was in the game to help take us to a win after all and we anihialated the opposing team. After a couple beers in the locker room and a post game social, I'm finally heading home to let the fun I had today marinate. I love this game.

A Super Re-tract.

2010-04-06T14:31:00.005-04:00

FOR IMMEDIATE RELEASE

It is with great joy am I pleased to announce that Derrek has joined the New York Super League of Rugby. This means that he will no longer be playing for the Division 1 team and will now participate at the highest level of competitive rugby in the United, The RSL. Join me in congratulating Derrek... Again :-)

April update to my blog

2010-04-04T20:20:00.003-04:00

It seems like with a full day of training and an active job search, the day just flies by before I know it. I thought I could cover myself by making a todo list but the place I'm in right now doesn't really leave me with a lot to do... Just a lot to think about. I'm happy that every time I post a blog I'm eager to let you know that I'm in the best shape of my life and in better shape than the last time I posted. Blogging however has not been one of the thingson my todo list. I am noticing I would be more bloggable had I been at my own computer but I don't have internet access at home at the moment so that's the reason why I haven't been posting the way I should. Since lent is finally done and we are in another spiritual season, Easter, I have to comission myself to get out of my regular habits of waiting for things to happen and apply some new income generating initiatives. Somebody book me in something for crying out loud. Can it be that we are still in a recession so I'm on the downside of a hiring freeze? Or is it that my skills have become antiquated and I need to re-train to get competitive again? Or is it just that the job for me hasn't come yet? In this economy its not advisable to turn down jobs but I have. Your job is more than a weekly check. At least for me it is. So bear with me while I keep my entrepreneurial spirit to the grindstone. I'll be linkedin, plaxo'd, and accessed in the meantime. In the meantime, might as well be training something... Body Mind and Spirit. In the in between time training my bank account to be like my hip flexors and stretch.

Rookie Rugger

2010-03-16T00:33:00.003-04:00

With the height of olympic action worldwide, one of the most populuar sports in the international arena has its newest recruit. Derrek S. Luke is pleased to announce that he has just joined a long line of "ruggers" as they are affectionately called playing for the premeir team in New York City, the New York Rugby Club, est. 1929. As the oldest team in the state, NYRC has produced many competitve players that play internationally and for the national team, the USA Eagles who won the gold in the last Olympic Rugby event in 1924. As a new player to the game of rugby, Derrek has a lot of learning to do in order to compete with some of his Olympic teammates and is taking to the game with enough enthusiasm to reach all of his dreams on and off the pitch. "What I love about rugby is that when I got the ball I own it," says Derrek. Join me in celebrating this new achievement. Derrek can be reached by contacting NYRC coaches. See the website for more information and the 2010 game schedule. (http://www.newyorkrugby.com)
###################

for immediate release by Derrek for Derrek. thank You.

Ruggin' it out

2010-03-04T10:12:00.003-05:00

Oh yeah... I play rugby too. Its fairly new for me but I'm going hard. I joined a division one rugby union club and found that its a blast. Naturally athletic ability is making me realize that conditioning is a full capacity endeavor that requires extreme discipline and commitment. You are a lot of what you wouldn't imagine being when you are faced with the task of meeting the challenge. You look at the big picture and... Over here in NY... Rugby is life. Its been referred to nowadays as the game played in heaven as of 2009 the game of XII's is now also played in the Olympics. I'm excited to be down with the movement. Just playing these last couple of weeks have triggered an activation of muscle groups I didn't even know that could be touched. Hidden between your quads and pelvis are your adductors and flexors which are made for mobilzing your core and powering explosive movements. I hurt there, my calves, and my youth when i'm glad I didn't pass up on the call to play rugby. My age is a small factor when it comes to my whole package because its generation is one of endurance and strength. Both of which I have a huge supply of.

Following practice is what's known as the third half drink up and I trust my teammates will not over due it too much because we have a title to win. Overall its a time for members to socialize after a practice or for the losing team to treat the winners to brew while the champs revel in their victory. Rugby is an international sport that is rich in tradition and honor where your hooligans and your heros meet on the pitch and leave it on the pitch. It is more intense than any other sport out there and very physical. The pace that it moves at is too fast for the average athlete but fit for all players of any shape or size. Coming from a fit starting point I need to boost my stamina - you need lots of this and boost my speed. Not to sound more novice than I am, but my first pair of rugger boots are already holding their place in history and will be memorabilia of my US Rugby Union experience. Who knows this could turn into a Rugby World Cup or an Olympic Gold one day. If you're looking for me, i'll be at the gym. You know your boy is trying to be bodybuilder big on the pitch.

One stone too many

2010-02-21T18:15:00.003-05:00

A false balance is an abomination unto the Lord but a just weight is His delight. Pro 11:1

This is my gift to you this legnten season (that means Lent). You get 40 days of fasting to really commit yourself to getting closer to a place of divine beauty. Are you able to fast for these 40 days and 40 nights the way Jesus did before He began to preach publicly? If you are (and I'm sure you are) then use it to get your weight right. Lent in plain terms means - Spring and this is the celebration of the conversion of seasons that lead up to Easter. Believe you me 40 days is plenty of time to drop a significant amount of body fat and put your balance in proper order with the spiritual self. Your perfect weight is closer than you think. I'm going to use this time to keep off some serious weight. All of these fake Christians who use vanity as an excuse to judge bodybuilders can keep on eating their spam and egg sandwiches every morning. I'll be drinking green tea and thanking God for His sacrifice, strength and wisdom making me closer to the transfiguration of Glory that is Him.
Don't forget. No meats. No beats. No cheats.

Hangin' with the Homies

2010-02-19T20:42:00.005-05:00

Elton John's take on Christianity:
"I think Jesus was a compassionate, super-intelligent gay man who understood human problems. On the cross, he forgave the people who crucified him. Jesus wanted us to be loving and forgiving. I don't know what makes people so cruel. Try being a gay woman in the Middle East — you're as good as dead."

Response from Bossip.com
Hey Elton, we hear what you're saying about it being rough for gay women in the Middle East and all, but uh, we're gonna need you to expand on the whole Jesus is gay piece… Straight people can't be compassionate and forgiving??? Just sayin'!

Response from me:
Full of love and charity and compassion. Kinda what gay means. I think the fact that Jesus never married, was good looking, and adored His virgin mother makes Him the model man... The ideal man to aspire to be. If gay is part of who you idolize, then yes. Gay and perfect without sin. We should all hope to be so gay. I love you Jesus.

Uggs.. Damn damn daaaamn

2010-02-15T18:20:00.002-05:00

http://www.youtube.com/watch?v=_Q5gjseINRw

I know there is not comparison when you are talking pop stars and Mr. R.a.y.m.o.n.d. But tell me who else can pull off rubber body armor. Let me jog your thinking some... Prince maybe? The Late MJ? 50 (a bullitproof version) I think not. This is the least of my worries. I am more bothered by the reaction from his baby mama who tried to have a problem with Usher's performance gear. "Performance" gear. Need I say more? Damn bloggers need something to hate about everyone doin their thing. I wish I was there. I'm a fan of his performances since Confessions and he is THE entertainer. Can you blame him for trying to keep the ladies into it without losing the guys in the crowd? Do ya thing Ush... We get it.

Executive address

2010-01-28T10:53:00.002-05:00

State of the union address was last night and I was impressed by President Obamas speech. Next to him is a supportive first lady who has an aura of control and understanding never before seen in any first lady. The president said that in ouder to rebuild the economy we need to make it easier for poor people to spend money. The republican response was that we need a government that's close to the people but I think their understanding is to let the rich people fix it through charity and big spending. The problem is that money needs to stay domestic and a solution that relieves big spenders that support poor people, domestic spending and education is the way to stimulate our economy. This speech was moving and inspirational. The president is bringing home the troops in eight months and working on the nations health care which is in a scary place for many families. Spike to his approval rating. Derrek Luke approves this executive address..

Where are you now

2010-01-28T10:42:00.002-05:00

This entry I can't forget to update you on my acting career. Along with that I will tell you that I have stopped going to the gym because I made myself catch up to the body I wanted and realized that the finishing touches can be done using my ill-equiped home gym which consists of an ab wheel, push up bars, a rack barbell and a 45 lb plate with a strap on it. Believe you me, that's enough to push out the cuts I want to chisel the pumped look that I got from the last 10 months in the gym. Let me see if I can put some b4 and after pics up 4u 2.

So what I'm doing at home is just high intensity like my charming rednition of a p90x workout. I go for about 15-20 minutes with high and low exercises. Since its so quick I can go as many times as I want and the weights are so different that the real challenge is not the lift, but the creativity. I admit, there is an artistry to bodybuilding that surpasses the blockhead treory of get heavy get big get beef. So I'm having fun and I work up a sweat faster than I ever did at the gym without doing any cardio.

Now for those of you who are interested or following my acting career I'm not just sitting on my bum waiting for a callback I'm actually studying and studying and saving. I need to get some more training just because I enjoy the acting lab more than anything else in the world. So I'm doing monologue work outside of a classroom, reading plays, and figuring out how I'm going to pay for school. I'm applying to "the academy" this summer and don't want to take out any loans. Along with those costs, I'm also a must-join so I have to get that money up before I can do any more work in television. So what's all of this mean for my career today? It means that I need to continue doing non-union work, selectively of course, and keep my contacts informed that although it may seem as though I'm under a rock, I'm really just under my covers until I find the job for me. I should be updating more I'm sorri I've been getting ma mind right. Well anyway, comment and stuff so I know you're there with me.

Working it

2010-01-14T14:40:00.002-05:00

You really need to work at finding work in this day and age. The most important tool you have in your arsenal is yourself. By that I mean your personality, your charm, and your professional attitude. If you lack any of the above, then hopefully you have a nice email template that you have saved in your drafts folder to send to your fav contacts. Today I am looking for a job. I mean a steady job that can pay my rent this year. The first thing I did, even though it wasn't routine and I may have actually taken some other not as mentionable preliminary steps before hand, was go through my email and locate contacts that I have recently made applications with and visit their sites for updates. You want to check the website to see if there is anything that fits your current job set so that you have a reason to put a call in to the person you spoke to originally (if they are still there) or to whoever the new contact is for the position that you want. It pays to keep in touch with these people because if you can maintain a relationship with them then as your skills mature, so will their knowledge of what you have to offer. This being said, I make new contacts every time I call someone after a while has passed and work my magic until I get someone on the phone who can answer my questions. Really, I am just trying to get my updated resume of to someone, have them confirm receipt of it, and tell me to check back or let me know that they will be keeping me on file. They reason why I want to make sure they get on the phone is because they receive so many emails that are unsolicited that they may not even remember you as a person that has spoken to them in the past. After establishing contact with them, you can maintain this talking relationship by periodically checking in with them for new opportunities. When you are working or you are busy, then you won't need to talk on the phone but needless to say, networking skills are paramount. Newer ways to keep in touch are making it very competitive to make friends in your market, yet if you are persistent and have faith in your product (yourself) then you will break the doors and get in where you fit in.

Be your 10 in 'o10!

They make em in blue

2010-01-04T10:40:00.002-05:00

We're only conscious of color preference when thinking about shirts, jackets, and ties buitt seems as though new yorkers may have spmething else in a new hue, our subway cars! Good thing I had my cam today because ypu might not believe me. Good people at mta have sold everything to the advertisers this time. Imagine my surprise when I walked into a shuttle train on christmas day only to see that the entire thing was covered in clouds as a litake some getting adjusted to because me as a consumer I wondered what effect this was having on me... I was immersed in sales propaganda so much to the fact that I felt like I had to share with my friends so vaguely that I was a little outdated to have never seen a cloud covered car. Now we have had busses that were plastered with on ads decals from its bumper to its emergency exits but this one was a nice surprise. As they get ready to plaster this R train I caught a snapshot for you guys I blog for.

Brrring it in peeps

2009-12-31T22:08:00.003-05:00

Plenty of people end their year with a resolution to either spend less money, lose weight, I think most people resolve to stick to their resolution from the year before. I made a mistake in not making any resolutions last year only because at the end of the year I still have nothing to say that I completed. I did however transform my body and retain a 6pack all year, acquire several new contracts that will make financially beneficial relationships in the future, and managed to make plans to invest in a promising future. Speaking in general terms Sunday is going to be an important day for me, more than New Year's Thursday/Friday because that will be the day that I actually go to church and also prepare for the first business day of the New Year. I expect this year to fly by and for it to be filled with nothing less than potential... the task at hand will be to make the most of it by looking for new opportunities to grow, develop, and invest. This year, I encourage you all to take a trip with me through my blog posts as they are really interesting. A cool thing to do when you find a blog you like, is to go through the old posts. Especially a novel blog like mines that really knows the eye catching topics to cover and attractive ways to keep your eyes glued. Promise yourself to keep your promise to yourself friends. Whatever it may be, I support you in accomplishing it and if you think of any way that I can be of help in assisting you in reaching your goals this year, please dont hesitate to reach out to me. You can reach my using the phone call feature at the bottom of the blog. Meanwhile, please support our new sponsors on the right side and visit often.

My only resolution is to blog more posts in o10 than I did in o9.

May old acquaintance be forgot and never brought to mind.

Many men in high regard dont value wealth or fame

Money and success return to those from which they came

Don't compromise your worth for the momentary gains

My values and morals are so high,

everyone wants me but can only get my name.

Happy New Year

You, the truth And nothing else.

2009-12-22T16:53:00.002-05:00

Laws were made for the unruly and is quite simply, I have to keep it simple right now, sound doctrine (tim 1) and it is mailable to individuals of sound understaning that challenges the stipulations of legal precedence that rule commonplace and all forms of township that commit our innocent to criminals through interpretation due to livelihoods of simple appeasement to the jurisdiction of civic servants. If legal matters were that cut and dry who would need lawyers? Right and wrong is quite simple, character of strangers however is not. When left to another man to determine one's fate I can only say good luck to the person subject to judgement by a justice who may be unruly herself for waiting on the day for vindication may soon never come and lest you should grow weary waiting, it is required of me to remain steadfast to principles of trust and moral responsibility to myself and my neighbor. The rest is in the scales. The need for and understanding of moving through the penal system is one that people spend many years comprehending and representation before the judges does not come cheap. If only judgement came only on judgement day.

Merry Christmas and may health, sound judgement, and the epitome of fairness as far as humanly possible be upon the leaders of our cities and dear USA as we prepare to celebrate the turn of another year and the coming of wonderful new destinies manifested. AMEN

I don't give a Profit

2009-12-12T18:07:00.002-05:00

I think this is what I would give a 6 on 10 scale of keeping up with the Jones' due to the end of a dry spell in productive reasoning and analytical speculating on what works for the consumer and can make this season a true season for giving. You may recall a post I did on at least aspiring to start a non profit org where it's goal would be to help youth that are falling through the cracks of the penile system or in school. Not for profit businesses are the fruit of the entrepreneurs basket. The service of not seeking compensation beyond the requirements to operate is rewarding and both challenging due to the fact that an idea in its incipiency is led by an individual that decides what and who will be served, how the programs will be funded, and what the company will be called. The birth of this baby stage business is approaching as I have completed a business plan but just don't know how to fund it. Therefore it is on the back burners for the moment. Meanwhile, another not for profit endeavor is springing to fruition. More on this second idea of mines to come.

CNNMoney.com - 'Godfather of Spam' going to prison

2009-11-24T23:54:00.002-05:00

'Godfather of Spam' going to prison

A man who claims to be the "Godfather of Spam" has been sentenced to 51 months in prison by a federal judge in Detroit for his lead role in an e-mail stock scam scheme, according to court documents.

Alan Ralsky, 64, also faces five years probation and will have to forfeit $250,000 that was seized by the government in 2007.

U.S. District Judge Marianne Battani also sentenced three others Monday for their involvement in the scheme, including Ralsky's son-in-law Scott Bradley, 48, who received 40 months in prison and five years probation.

Ralsky and Bradley were charged for conspiring to commit wire and mail fraud and violating the CAN-SPAM Act, which criminalizes large, commercial e-mail messages sent using an unauthorized computer or with the intent to hide the e-mail's original source, according to the office of the U.S. Attorney for the Eastern District of Michigan. They were also charged with committing wire fraud and engaging in money laundering.

Ralsky and Bradley, both of West Bloomfield, Mich., pleaded guilty to the charges in June.

Ralsky's history as a prolific spammer dates back to 1997. Before the Bush administration passed a law to crack down on e-mail marketers in 2003, Ralsky reportedly sent 70 million messages a day from fake names.

In the operation that began in January 2004, the team sent billions of illegal e-mail advertisements to inflate the price of Chinese penny stocks and then reaped the profit, according to the prosecutor's office. They raked in nearly $3 million during the summer of 2005.

The prosecution said Ralsky worked with How Wai John Hui, a resident of Hong Kong and Canada, to run the operation. Hui was also sentenced to 51 months in prison and 3 years of probation, and he agreed to forfeit $500,000.

Hui was the CEO of China World Trade and served as the lead dealmaker representing companies whose stocks were being promoted in the spam e-mails. Hui plead guilty in December 2008.

John Brown, 45, of Fresno, Calif., was sentenced to 32 months in prison for his role in the scheme. He will face 3 years of probation and will forfeit $120,000.

"With today's sentence of the self-proclaimed 'Godfather of Spam,' Alan Ralsky, and three others who played central roles in a complicated stock span pump- and-dump scheme, the court has made it clear that advancing fraud through the abuse of the Internet will lead to several years in prison," said U.S. Attorney Terrence Berg, in a statement Monday.

Though the government originally recommended that Ralsky receive up to 87 months in prison, it lowered the sentence recommendation range in November to between 35 and 43 months because of Ralsky's cooperation.

Ralsky's lawyer, Steven Fishman, said he believed the sentence was "excessive."

"It was the most disappointing event that I have ever experienced in 36 years as a lawyer," Fishman said. "The sentence was higher than even what the government recommended, and I never imagined that in a million years. Everyone in the court house was stunned."

The FBI conducted a 3-year investigation and indicted the 11 involved individuals in December 2007.

Five others, who also pleaded guilty, were to be given their sentence Tuesday. Cases for two other individuals that were indicted were still pending.

This was interesting

2009-11-24T19:07:00.004-05:00

"One thing worries me—will people believe me? Will they want to hear about it, or will they want to forget the whole thing ever happened?" Arresting words like these from one fallen American soldier are what give the New York Vietnam Veterans Memorial its gravitas. Though not as celebrated as Washington, D.C.'s Vietnam Wall, the gridlike plaza of marble, granite, and silver similarly favors simple text over representational sculptures as a way to tell the story of the 1,742 New Yorkers killed in action in Southeast Asia between 1961 and 1975. Inscriptions are everywhere relating reactions overseas to Robert F. Kennedy's assassination in 1968, sons asking fathers to tell mothers they're being sent off to war, even a clip from the New York Times describing the number of mortar artillery and rocket shells that bombarded a U.S. Marine outpost in one day (640). Ironically, prior to its dedication in 1985, this unassuming triangle of land near South Street Seaport was Jeanette Park, a memorial to the ship Jeanettewhose journey to the North Pole in 1879 was just as ill-fated as the war in Vietnam. — Josh Sanburn

Read more: New York Vietnam Veterans Memorial - Landmarks - New York Magazine http://nymag.com/listings/attraction/vietnam-memorial/#ixzz0XpBmxfYe

See you at the next community service

2009-11-23T19:28:00.006-05:00

No reason why I cant share a little about me in this blog. This entry is only personal in the fact that it is a belief of my own that due to a lack of certain things that all children should have growing up, I was forced to create my own understanding of hate, more importantly haters. Looking back on things that have become I am compelling and articulate and more boring than interesting, yet somehow interested in why you want to know so much more about me. Ready for the world nonetheless.

Growing up in a new generation family unit for lack of a better term for it, I found that its not a loving family that cultivates a success in an individual, as much as it is his understanding of the need for charity and love to come from him freely. Creating love by giving to those who need it more than you is the way to generate intellectual assets that convert into wealth. Paying attention to where your family failed you is necessary for creating a purpose to your own entrepreneurial luck. If you are not giving where you were not afforded then new inventory should be taken of your personal stock. Would it be the same for you to ask for love when you are not prepared to return it? Love and charity are such compound exercises in character development that its too much to only give what you had. The love you give in charity and counsel should come from what you didn't have. I am an authority on personal emotional development to overcome a lack of attention therefore I will pursue philanthropic endeavors that make who is less fortunate feel envied. Envy, my friends, is the crux of self awareness. The blessings that create the luck with which we walk into opportunity is the very subject I don't grasp when it comes to matters of comparison. One's own fortune is accounted for by his own value system. To determine the deserve of an individual is a computation beyond my judgement. In any attempt to calculate who is worthy and who isn't, the only method I can use is If I am better, then it should be mines. Envy, jealousy, and greed are starting points to altruistic evaluating. What you are missing? No. What did you miss?. You are in possession of the emotional assets to fix yourself. I hope you know this and are up to the task.

You saw the cartoon already

2009-11-10T21:48:00.003-05:00

The editor of the post has been fired due to poor ad sales at the other magazine that she oversees. Well that was the excuse that she was given when she was let go. The truth of the matter is that she was fired because of her definite stance against the previous political cartoon commentary that depicted a monkey foolishly meant to represent President Obama being shot by police officers as a play off of a news headline where a woman's pet monkey attacked her and chewed off her ear. Nonetheless, yet another woman is left at the pit of sexism and racism. The Latina editor of the Post is currently suing the Post for discrimination and the Owner of the Post, Rupert Murdock has since issued an apology for the previous cartoon that had the nation in an uproar. It is necessary for a stance to be taken in situations like this where the president is attacked maliciously or depicted in a negative light because our commander in chief is not the ordinary chum that runs the bars or playins bball with you everyday. If our own country, his followers that stand by an pledge of allegiance to our flag and nation are willing to take a passive role to this outlandish act of discrimination and I have to use the I word... IGNORANCE, then there will be no ground on which to walk on and practice the free speech which we endear so greatly. This is the calm of the situation because hate breeds hate and this certaintly could have made for what could be an even more dangerous situation for the artist and more importantly the Post who has in my opinion acted very poorly in response to the drawing.

You wrote an article on the grace of change

Switching of the arms, passing of the reigns

Celebrated the growth and future prosperity

Then tabloid commentary like hes any old celebrity

US Americans are wittier than thou

Enquiring minds are not so shallow

Star abuse we may sometimes allow

But racial epitaths for Entertainment To-write, we must disavow.

You're sitting on a petal

with boxes of leads

bumbling idiots pollinating a disease

of anarchy and need from relentless begs and pleads

to sting the mind of him who reads

P.C'ness isnt pretty, but its a requirement for Posters

who write, draw, and approve. Dismiss lazy posers.

Somethings gotta give

2009-11-02T22:11:00.004-05:00

I am thinking about founding a non-profit organization. I would love to know what you think. The company will serve teen males who face at-risk situations related to legal penalization, health, and scholarship. Too many of our young men are put in situations where they are looking to "act" older than their age calls for due to the images surrounding them of who is successful and the means by which they acquire their blessings. Up until now there has not been an American that has been publicized as being truly successful by mass American culture without the need to exploit himself as a dependent or ignoble leech preying on hard working people. The outcome is un-confident men that end up struggling to please an ungrateful society that degrades them for their unsavory predicaments. As they progress in life and meet obstacles and challenges that demand them to assert their manhood and come to terms with an identity they may fall, they may lag behind, they may be held back. This organization will provide the services necessary for these young men to surpass the dehabilitating threats of incarceration, obesity, and lack of education. The organization will be volunteer based and its members will help the in need youth to keep court appointments and facilitate resources for proper legal counsel and alternatives to jail. Volunteers will also be physically fit and aid its in need members to reduce body fat by educating and encouraging its members to participate in team sports, bodybuilding, and proper eating within monetary means. There is an academic portion to program that will guide members to achieving their G.E.D. and pursuing college and university level education by engaging them in study programs, academic references, and financial assistance.

Whadda ya think?

Idigestible

2009-11-02T22:03:00.005-05:00

Lies at their best

are easy to digest

when flavored like purple

with a blueish hue

Fibs that seem real

umpires can feel

Like the sharpness of a stripe

when the black hits the white

Truth in its glory

is the example of of one's theory

that the righteous tastes right

As fire spits from one's tounge

Liars take off like a gun

As the seats of their pants ignite

When the time is right

Sad forces unite

uptempo heartbeat

retrospect insight

turns with seasons and lenghts

to replenish our strengths

for subjection to the topic of the night

Single-taskers to the front

2009-10-25T22:29:00.003-04:00

I didnt hate this. Caterina Fake's blog had this whiteboard on the perfect day to have your focus dead on throughout the day. I'm getting overwhelmed with what I think I should be doing because of the lingering doubt that I may not be doing enough of it. This outline shows that the time is being used wisely and what's left should be filled with what's up. The right side of the board was added by me to supplement the day with necessary mental stimulants.

Thanks to @andrewparker for the blog post.

R.I.P - K.O.P. 1959-2009

2009-10-18T22:45:00.002-04:00

One of those weird Wednesdays

2009-10-15T07:50:00.001-04:00

Wednesday is that weird wednesday type of day. 3 funny things that happened yesterday making it weird. Reading the blog makes me happy because I care about the following that I have. I get a don't forget me feeling every time I start to blog. I want to share with you this oddity of a day that met me yesterday. First, I went to pick up my check from the agency yesterday and your don't enter after hours policy didn't apply to me since the front door was open. I let myself in only to find that I was the only person in there. An empty office with not one employee in sight. Before you lose track fascinating about the office supply jackpot I must have hit please remember that stealing office supplies is still stealing from the company so stop taking home all those post-its. So while wandering the office and casing the joint, you're not really thinking about who may be hiding under the desk, actually all that's on your mind is what will they really think when return to the office finding out that it was occupied by an uninvited guest. Speaking out loud I said I would leave and return another day just as you get the last word out, the agent returns and was startled. After a quick explanation I warned about closing the door behind her and then bounced.

That brings me to weirdity #2.  With check in hand, I guess I was lucky in making it to the bank just as the manager was closing the door.  I went up to the teller window and handed her the deposit slip complete with account info and the check.  She finished my transaction pre-maturely and said she can't accept the check because it is post dated for tomorrow.  Huh?  I didn't know banks in this age of technology were that behind in customer service, furthermore I know i've done it before.  She even said do not put it in the atm because its post dated, so I should wait until the tomorrow or your check will be returned to you.  So I did it at the Atm machine any way at another branch.  You don't know if the tellers are as knowledgeable as they make out to be.  That's why I did it my way and fumbled with the new deposit system with no envelopes and automatic check scanners that made the funds available immediately.  I left the bank with cash in hand.

So while seeking out a nice place to dine I was stopped by Italian fashionisto Johnny who was looking for directions to the FDR North so he could get ready to fly back to Italy in the morning. It must be stamped across my forehead that I have a hustler's spirit, he peeped the way I was wearing it then like a baller asked if I was a business man because he had an offer I couldn't refuse. Fresh from his Waldorff Astoria show-room was 3 leather jackets, one sueade and the other 2 black and a $2000 suit. Offering me the whole lot for $700... I talked him down to $50 for the brown jacket then turned him down last minute. He couldn't verify their genuine authenticity so I passed. But once again, only in New York. Weird huh.

Messing around with the joints

2009-10-02T08:27:00.003-04:00

I need some serious help and if you care for me you will let me know what I can do to remedy this. My back and my shoulders are sooo sore from my workout from Wednesday that I roll out of bed in slow motion just to stretch every part of my back before actually getting on my feet. I havent felt a build like this in a few weeks so its surprising. What should I do? L-glutamine, MSM, Calcium, ICY HOt, something... I'll try it all. Maybe I need some God. He can do all things so hopefully I can heal my soreness with some deep and effectual and fervent prayer. Whenever I'm hurting he eases the pain so maybe I need to turn to him right now.

Confidence in an unfaithful man in time of trouble is like a broken tooth, and a foot out of joint.

From whom the whole body fitly jointed together and compacted by that which every joint supplieth, according to the effectual working in the measure of every part, maketh increase of the body unto the edifying of itself in love.

Pro 25:19, Ep 4:16

I think that did it. I feel better already. If you needed it to feel better working out your body to vain measures of perfection, you need beautification of the spirit and his covering for it to completely measure up to the strange workings of decree by the father.

On the N word

2009-09-26T16:06:00.005-04:00

And I'm not talking about New York.

Shouts of the "N" word echo throughout the streets daily and there is nothing that can be done about it. The fact is that this word is one with a derogatory history that crippled a race of people during an era where men who asserted themselves were lynched and publicly ousted for no reason other than the color of their skin. Today, I'm not right in claiming that the word should be dispelled from the modern vernacular because I use it too. As a matter of fact, many of today's leaders who denounce the use of the word have been seen using it publicly as well. The challenge that faces those who are proponents in the cause to remove it from use as a generally accepted term is that of patience. The only way that this word will stop being used is to wait for it to be phased out by the generations to come. It starts with the vocal cry to stop using it so that the consciousness can begin to incubate the movement. No other word in history has been so oppressive and so accepted other than the notorious N word. When I use it I have second thoughts, and other times I rolls off the tongue so smoothly that I don't even notice it because I take control when I decide to use it. It has power. The power to oppress a chain of thought. The way that it was used was to mentally defeat people and today it is used to do the same. Wise men choose their tools wisely and in the right hands the word makes tremendous impact, therefore its use by our leaders will remain prevalent in conversation, interviews, and twitter tweets. Until the few that use is, no longer have the need to resort to this dump on human kind, the younger generations will follow suit.

Until the next post ma nigg...

International Scam Artists

2009-09-20T21:27:00.004-04:00

Believe they are out to get me too! This one looked pretty authentic but they will turn around and steal my whole life. Don't tell me I got a French car anyway. It will get me from the lot to the first traffic light.

If there was a number to call, I would check it out though. However, I'm sure this is an internet hoax. Don't believe this one folks.

/ORIGINAL EMAIL* * * * * * * ** * * * * * * ** * * * * * * ** * * * * * * ** * * * * * * */

From	Robin Naher
reply-to		agt_perryhills77@hotmail.com
date		Sun, Sep 20, 2009 at 9:21 PM
subject		Winning Notification..

PEUGEOT AUTOMOBILES LOTTERY
peugeot head office, Stamford,
Middle sex, PE9 2YP, London
United Kingdom.

Dear Winner,

This is to inform you that you have been selected for a cash prize of
£3,000,000.00 and a brand new Peugeot 407 Car, from the International online programs held on the 17/09/2009 in London, United Kingdom.

To begin the processing of your prize you are to contact:

Name: Mr. Perry Hills.
Email:agt_perryhills77@hotmail.com

Contact him with your secret pin code PGA:00711204 and your reference number PGA:12050147/08. You are also advised to provide him with the underlisted information as soon as possible:

Claims Requirements:
Name in full:________________________________
Address:____________________________________
Occupation:_________________________________
Age:_______________________________________
Sex:_______________________________________
Present Country:_____________________________
Personal Mobile Phone No:_____________________

Congratulations once again!
With Best Regards
Mr. Andy Paul

/* * * * * * * * * * ** * * * * * * * * * ** * * * * * * * * * */

Details about the scam: This is not real.

Peugeot Automobiles Lottery was referenced in unsolicited emails that appear to be fraudulent or bogus. Peugeot, the auto manufacturer, is almost certainly not involved nor likely to approve the use of its name in the e-mails. Scammers often use the names of real lotteries or companies to make their claims seem legitimate. Our website contains a large collection of scam and hoax e-mails. Lottery scam emails are those that attempt to scam the recipient into sending money in order to claim lottery winnings in lotteries that were never entered into. If you get an e-mail that is similar to one in our collection, you should ignore it. Do not contact the sender and especially do not give out personal information. NEVER pay any fees of any kind. A legitimate lottery does not ask this. Most of these scammers operate overseas, so they can safely scam you. You may want to visit other pages or sites to learn more. (Source: http://www.svbizlaw.com/lottery.peugeotautomobileslottery.htm)

You don't have to be beautiful

2009-09-20T20:52:00.004-04:00

Unexperienced and crude self-portrait.

I'm showing you what the physique is making out to be. This is an accurate depiction.

This is done on a whim without the proper tools but I managed to capture myself and since I was the artist, not to mention the subject as well, it was easy to flatter the lagging body parts such as my quadriceps and trapezius muscles. I hope the pictures aren't too dull or hard to see. I could have scanned them into my blog, but I just took a picture of them from the notebook with my camera phone. And there you have it. Excellent work if I may say so myself.

The Re-Release

2009-09-18T09:05:00.005-04:00

I would like to announce the re-release of the trailer for the film Urban Ninjas starring yours truly. It did come out a couple years ago, but the trailer was redone and features more of me. Here's the link for you viewing pleasure: http://www.tinyurl.com/Trailer-UrbanNinjas .

The film is available at retailers everywhere, get your copy today. (cheapest on ebay :-P)

For more of my work, click here

REPOST: Mad Rahhhhtid. lol. Don't Smawk

2009-09-17T10:17:00.003-04:00

YouTube video Repost from April 4. Too funny.

Mad Rahhhhtid. lol. Don't Smawk

Ready, Set, LUIGI~

2009-09-17T09:40:00.007-04:00

Remember this classic? I recently got my hands on it again for gameboy advance and I'm addicted all over again. I actually got 2 other versions of super mario brothers also, but finished both games already (took about 2 weeks each with no cheats) and now I have a clear mind playing the never ending Mario Brothers. How many of you remember playing this game and running off one end of the screen. I can recall memories of staying up all night trying to get the high score and you knew that there was a cheat code out tehre somewhere that could let you continue right where you left off, but no one else knew it. Well, I'll try to care about how I spend my time and not waste too much of it with this toy. Its cool to have tho. After I get the high score I'll auction it off. You may see it on ebay soon or possibly I'll have another cause for it to benefit. Either way I know that I dont need to keep it because I'll grow tired of it pretty soon. Thats how I am. Play it, beat it, trade it.

In case you aint know so, video games are just as much of a burn out as TV. The most I'll watch is 5 hours of television straight. Thats the most you can watch without completely frying your brain. I put my TV on just to catch up on the news or to watch a specific program or line up of shows. I love TV but lately it has gotten so bad to me that I can't watch as much as i used tho. Thats enough to make a brother want to get his own network. Mario Bros. can be my break away from a break. The best thing is that it fits in my pocket so I can take it with me anywhere. I'll be that geek playing Mario... it beats twiddling my thumbs. Well, it is twiddling my thumbs, but it least I have a 2x3" display of personal entertainment.

High Class Hippies

2009-09-16T08:02:00.004-04:00

The secret of genius is to suffer no fiction to exist for us; to realize all that we know in the high refinement of modern life, in arts, in sciences, in books, in men, to exact good faith, reality, and purpose; and first, last, midst, and without end, to honor every truth by use.

Young men of the 60's revolutionized sex, free speech, and music by claiming their right to peace in a generation of angst due to unjust warfare and civil unrest. Modern day hippies, you may accept the term loosely as you don't have as many hemp wearing, guitar bearing, sandal riders, have re-defined their existential purpose to live free from judgement for thier political views and right to public assembly for the purposes of social drug use and new interpretations of humble artistic musings. That one may be regarded as a hippy is an insult by American conservative standards in that there is no real contribution being made to society other than the free expression of the ability to not adhere to that which is assumed authority by the powers that be. The ability to exercise both autonomy and imaginiative resourcefullness resorting to that which is understood plainly rather than that which is known by rule is the essence of the hippy. Over the years, the place for hippies in society has emerged as one for the aspiring star. Todays' hippy wants to be the next big thing by whatever route available. To the masses, I believe that theses types of near-sighted visionaries will go as far as their expectations take them. In my hindsight, I believe that their thoughts will take them nowhere unless coupled with the graces of humanity and true discipleship to create new answers from thruth and understanding. the Artist is not present until hippy meets genius.

Only in New York

2009-09-16T07:52:00.004-04:00

While trying to kill some time in between my lunch and the gym I stumbled upon a live jazz performance at Lincoln Center auditorium.  I was a pleasure and a timely pit stop for a culture rotation.  My faorite song performed by

The Gotham Jazzmen was "Keeping out of mischief", it seemed like a folly of a tune until the clarinet solo brings seriosness followed by a mischievious cocky cornet solo.  Interesting lyrics and definitely a jazzy tune.

The Gotham Jazzmen

If you dont get this mic outta my face

2009-09-14T10:11:00.006-04:00

Your boy Kanye done did it again. Lets get one thing straight, the VMA's is a ring for spectacles and outlandish behavior.

In the rock style of VMA with relentless adherence to the dispelling of authoritative direction and cordialty, Kanye West fades to black and decides to be the big meanny during Taylor Swifts acceptance speech. This 17 year old girl got cut off while saying thanks for receiving her first VMA only to have it ruined by this brute Kanyeeze. Now, we all know that it is only right for Kanye to throw atantrum anywhere any time and this time should be no exception to the rule. It misses the attention of the fans who absolutely adore Taylor that Kanye was showing long lines of affection to his good friend Beyonce who actually was sincerely embarassed by Kanye's display. The fans only remember that Kanye was a jerk and Taylor is a cutie and a victim. Nobody will remember this in a few weeks though. Behind the scenesKanye should have apologized for his rude behaviour but you've got to understand that he was acting in the spirit of the event. Rock on Kanye. If I'm ever on stage with you and you pull that shit, You will need a tailor after that swift kick in your ass.

I gotta see the replays sinced I missed the award show. I was busy doing something other than MTV and I wish I would have seen them. I should have made a date in my book for this one. When is the next time they will come on? I will make sure that I get to where I can see the full show. lol. Damn Kanye. I didnt think you that rude. Boy yo mama aint teach you nothin?

I didnt know it could be like this

2009-09-10T04:02:00.003-04:00

You found that sale I posted about yesterday right? That was a reccomendation based on some research that I have been doing on bodybuilding and the molecular enhancement done to basic elemental dietary supplements to advance muscle hypertrophy and satellite cell recruitment. From that collection of information I decided that bodybuilders on the hardcore Cell-Tech and hardcore Nitro-Tech stack will have no choice but to see huge gains in muscle development. As a matter of fact, the bottle claims that you will see seven pound gains in 7 days. At first, its like... yea right... 7 pounds of what? This must be water weight, or just the fattyness that I cannot bear with already which sneaks up. This is a true statement possibily. This has been my experience thus far: Starting yesterday, I took my first serving of Cell-Tech which starts with 2 scoops in the morning and 2 scoops immediately after my workout. I'm the first one to say that there is no reason to be in the gym for hours a day in order to get the bod you want and today I was sure of that. The muscles were pounding through my skin the entire workout. No kidding, I could see every cut and vein that wrapped up my arms as I curled the bar to my bicep. No one else in the gym had the vascularity that I did and I looked like a freak. I loved the look so much that I didnt want to stop curling that bar. I eventually pulled myself away from it and was pretty cocky working out the rest of day. You can save money on supplements by getting the basics, but the muscletech line of products has met my expectations. You should do your own research of course prior to beginning any new workout program. In order to see massive gains, proper diet, exercise, and the supplementation of nutrients is absolutely necessary for your overall success. Here's to the perfect body.

Yeah, I'll be getting two of those

2009-09-08T23:41:00.006-04:00

Oh snap** For the moment, while supplies last Cell-Tech is on sale at bodybuilding.com for $9.99. GO. GO NOW. http://www.bodybuilding.com/store/mt/cellhard.html Nitro-Tech Hardcore too.

http://www.bodybuilding.com/store/mt/tech.

If you don't know what this stuff is, don't worry about it. Its not for the weight lifters that think everything except for whey protein is roids. this stuff is the ultimate training stack. Cell-Tech is the creatine and Nitro-Tech is the Protein. I hope you read the labels first if you will be trying these products based on my reccomendations.

Check em out.

Go with Obama

2009-08-29T22:36:00.004-04:00

Notice to all Americans:

This entry is to take a moment to remind each and every one of you to get to know your officials representing you in office. Policies are being ratified and things are being given away to people like me and you every day and unless you know who the people are that move and shake up the political offices of your city state and country you are not in the know. Now I have spent maybe 5 months going to the gym casually and must say that I have gotten so engulfed with my own personal body achievements that I have completely lost touch with the outside world. Granted, I do read the news and I catch the headlines, but what I'm not paying any mind too is the outside world. I notice nature, I have noticed that summer is pretty much gone, I have noticed that we need more police arresting criminals than writing tickets, but I'm not noticing other people. Sorry to say. I'm blogging for my own benefit, but for the followers who keep up with me, my bad. I'll get up on this piece a little more. A six-pack and biceps is in the works for you.

In the mean time, remember to notice the changing world around you and to support the Chief Executive Officer of the United States.

This has been a consciousness awarity announcement.

my vapor experience

2009-08-25T23:19:00.003-04:00

naNO Vapor by Muscletech tm

I am Derrek Luke and I approve this supplement.

keep em comin

2009-08-01T22:59:00.000-04:00

So the day we've been waiting for is almost here. My bday! To make celebrating a little easier this year I've decided to take drink gifts worldwide. So go ahead and buy me a drink.

Call me CUT. not CUTE.

2009-08-01T22:41:00.001-04:00

My whole time working out has been very rewarding this summer. I started in April and weigh about the same give or take 5-10 pounds that fluctuate weekly. Overall, my satisfaction comes from increased muscle size and strength, vascularity, and visible muscle definition. I'm not on a diet this time either. I spent a month eating for mass (high protein and carb intake) and all the other times I was eating normally (lean meat, veggies, early dinner, protein supplements). Thats where I am nutrition wise. I've been eating this way for the last 10 years of my life almost just because it was a change that I made a long time ago to lose weight (back when I was 280). Today I am off from the gym but I'm going back on Monday. I HATE MY GYM. Well thats harsh, but not only is the equipment always broke, but on Friday someone told me I'm not allowed to do decline presses on an incline bench which is the stupidest thing I ever heard of. We well be going to another gym on trial for a couple weeks while we shop for an alternate. This month I go into my cutting phase where I max out on cardio and thermogenics to burn the fat thats in between my skin and all these muscles. I get two days of only cardio in every week and that should be enough given my 3 day weight lifting regimen. I'll get you some pics soon.

Wonderdid

2009-07-13T19:38:00.002-04:00

Don't check on yourself is what they advise best

Don't sometimes wonder who should check lest

That I shouldn't search and make muse of my self

Don't sometimes wonder who knows and who else

Peek and peruse and googletm and seek

Results and notables new listings so to speak.

If it is one's own gathered by meritorius cause

What brings us to run and lead others to fuss

Tell me you've seen and that it mentions the name

So I don't wonder myself not to see my fame

So I don't diminish so much as to perish

With the wonderment of a flame unreachable yet cherished

Don't cause me to imagine create and imbelish.

You should never impart that which you yourself finished.

Being Bad for eternity

2009-07-10T08:25:00.004-04:00

You should reflect on the great Michael Jackson for a second before you pick up this blog entry. Enough of you have spoken out on the web and all over our communities about the loss of the world that we all endured this past week. The memorial for MJ was quite a tribute and it was when it was on Access Hollywood that it really hit me that a great icon of my youth and rebellious spirit had died along with your most innovative contibutor to American pop culture. I think that Kobe said it best when he, albeit obnoxious as some may think he is, said that he was able to be up on the walls of American homes because Michael Jackson was already there. Athletes transcend racial barriers today thanks to the cultural icons of Michael Jackson's day. I think it was the loss of this source of creativity and intrigue that the world has learned to accept with little confliction that really impacted me. Michael Jackson, Moonwalk In Peace. An honorary member of all our families, we love you.

Photoshop Tutorial: Michael Jackson Wallpaper http://bit.ly/fE4jT

I got this nice shirt for you...

2009-07-01T17:40:00.005-04:00

Cash is in recess.

I take it many of us do dearly miss the late and great Michael Jackson wasting his talent and individuality to entertain millions of adoring fans that fainted over his presence without knowing anything about the man not at all withstanding the parents of my childhood that only let their kids listen to MJ when they wanted to play some Rock & Roll. I need help understanding why there are hustle man lined up the blocks and corners of the city looking for upwards of $20 for R.i.P MJ T-shirt that are not only poorly made but severly lacking creativity and uniqeness in their design. I did feel compelled to purchase a shirt and spend some money in Harlem to pay some respects to the man MJ but couldnt see why these illegible T-shirts were $$10, 15, and $20 for a 3xx with a crappy desgin. You are skinny then you get a cheaper shirt, but the larger shirts were more expensive. With the community in mind I am offering to all my blog readers and Tweeps, a free MJ T-shirt custom designed by Yours Truly if you can comment on this blog with all the lyrics and a video for the Michael Jackson song that I have in mind. Hint: The album went platinum and had a home video release.

Shout to the west coast fans who need their original MJ R.i.P. Shirt.

vanilla protein in my vanilla frostee

2009-07-01T17:26:00.004-04:00

I pulled out my vanilla protein after my workout and mixed it up in my half done medium frostee. It was already melted, but after adding the protein powder to the creamy drink, it thickened up and made for a really good after workout treat. I finished that, then started thinking about the ramifications of a frostee after a workout. I didnt do so bad. I had 298 calories in that frostee which is the eqivalent of about 10 mins on a treadmill or 1 hr in the weight room. By all my standards, that makes it a guilt free indulgence that I wouldnt recommend doing all the time becuase then it will eventually be not as good. You dont have to worry about calories when you are weight training as long as you are maintaining a healthy and active lifestyle so I didnt think twice about it while on line at the Wendy's. I also had a Crispy go wrap (320g) and half of my frostee all before going to the gym. Did you hear me?? GUILT FREE

Moonwalk out in style

2009-06-26T12:06:00.005-04:00

Despite the media blitz that thwarted Michael Jackson's claim to fame you're not able to discredit, you don't hate, and you are one of the many people who absoultely must acknowledge the contribution that the man has made to American culture and International pop appeal. As many would like to suggest that the haters among our many people who are also in the category of fan would be the one's to blame for the poor image depicted of Michael Jackson in the latter part of his life, the fact is that the stress of touring, maintaing a family, and an intense lifestyle being acknowledged as an estute icon in pop royalty, you can only attribute these factors to his untimely death. Despite the accusations and alleged misdealings and pedifilic fornications with young boys he is still the man that inspired young people everywhere to moonwalk and find their own sense of style and personality. Michael Jackson is a style and music icon that will be an eternal legend in the hearts and minds of people everywhere. Already, people are building their tributes to the legend who suffered a tumultuous, exploitative run through the mill by the media and tabloid ads trying to take a stake at some of his fame. You are talking about a man who has been ostricized for his undisputed fame and star appeal ever since he was a little kid. This unrelentless eye always following him around intensified his need for privacy and individuality. You are nerdy if you stick out too much, and nerdier if you are never noticed. A man of his calibur cannot blend in. It would have been impossible. Wake up and look at the nation that created him, adoring fans that loved him for his music and you don't reach millions of people world wide by being just like everyone else. You stand apart and distinguish yourself as an influential and uniqe individual that understands human nature and is willing to share that understanding with the entire world. To have passed away on the same day as noted beauty and legendary centerfold Farrah Fawcett is a claim to the style that Michael Jackson possessed himself. That can be no more of an appropriate way to pass having a hero, icon, and legend be accompanied by a beauty of his time into the realm of everlasting life.

Michael Jackson, R. I. P. 1958 - 2009.

You will be forever adored.

A funny thing happend at the gym

2009-06-17T11:09:00.006-04:00

Maybe I over-reacted a little, but this was too funny. I was done with my w.o. yesterday evening and was showering up before I headed home. It was late and the showers were empty when I went in, but just as I took of my jock and was turning on the water a dude popped in and started using the shower next to mines. All I know is wouldn't any other guy use another free shower since they were all free? So this guy is like wiping the steam off the glass and knealing over peering into my shower. I lost it for a second and banged on the glass where his face was at. He was pretty silent for a second after that, then blurted out, "hey I'm not trying to look at u if thats what you think." I completely ignored his statement and said at the same time "whats your problem dude?" He then explained that he was having some lower back issues and was just having difficulty standing and working out. I already accused him of attempting to sexually deviate from gym rules so after arriving at an understanding, I offered him some back stretching tips to use at home and under a warm shower that weren't as lurky as his. Billy turned out to be an okay guy and not the homo perv I had suspected. No hard feelings... well, I mean, don't be touching the glass when you shower next to someone else. It's intrusive.

We shook hands and I asked him if he was gay, which he was, and which I'm not, and by the power of virtuos patience I didn't offer to kick his ass from here to the I don't like your ambiguous attitude on the face of the gym staff that was on the floor. You're not always going to be so lucky. I'm a nice guy, but the other dude might not be so understanding.

Arrest that bondsman

2009-06-17T10:54:00.003-04:00

Why u gotta lie george...

At my hearing yesterday, the bondsman that I was filing the claim against walked into the room with nothing but lies to tell from his ear to his rear. I knew he was a person of disputable character but the extent that he went to in attepmt to tarnish my testimony was beyond belief. He went as far as to falisfy documents, he even had the nerve to make up extra charges for duties that were never performed. I didn't see one document that had my name on it and he tried to use that as his main arguing point - the fact that it was someone else who actually took out the bond and thats who should be arguing the case. I had sufficient documentation to support my arguments and a notorized letter authorizing me to have power of legal representation on behalf of the indebtor. Since I put the money up myself, it should be me to fight for it in court anyway. Spartan Bail Bond is not a good company to deal with. If you need to take out a bond there are a number of other bondsmen in the area. Derrek Luke is not one to be taken advantage of and hopefully the court will rule in my favor especially in light of the defendants conviluted testimony and twisted lies defaming my character of high regard and ethical standing.

If you are in New York and need a bail out, do not use

Spartan Bail Bonds located at:

81 Baxter Street, NYC 10013/ 129 Livingston Street, Brooklyn 11201

Their agency are crooks, theives, and moral vagrants.

Spending your Free Time

2009-06-17T10:39:00.004-04:00

I lost track of time in between tasks on Tuesday. You have to permit me pass this time because the day entailed an awful lot of running around. The preset agenda got altered due to an unforseen reminder to be at small claims court in the evening, thus rendering my visit to the public library and the gym postponed. You can say that I made a slight faux paux in my planning for the day because after I left my job assignment for the day, I went in the complete opposite direction of my next destination and found myself at whole foodstm looking for lunch. Make th

at Dinner. Lunch at a reasonable time takes place between 12 and 2pm. I missed that (I did have an 11:00 feeding) but I managed to seek out some substinance, light and tasty, from the market. The funny thing is, I didnt have to spend a dime. You want to talk about eating on a budget... you look at things like nothing in life is free but some things are like, free meals, free rides, and... hmm.... and... free condoms. Condoms are free too. You wouldn't believe the sampling smorgasbord I found at the market yesterday.

I ate 1/4 of a garden burger with chimcuree sauce, a small serving of chicken sausage grilled with onions and peppers (which I hated), and about six grilled scallops which were pretty decent (props to my boy GWap Chef, aka G-dubbs on the meals of steal) and then I finished up with a cherry tomato with mozzarella and basil pesto. And that was lunch. I picked up 2 gala apples for the road and made it to the court house in time for the hearing. I missed the first round of name calls but was present and ready for the second and I don't think I did half bad representing myself.

Protein my friends

2009-06-14T20:11:00.005-04:00

Site: http://www.bodyandfitness.com/Information/Fitness/protein.htm

I found these protein recipes on here and got pretty excited. I just had a shake with chocolate quik and it was slammin. These recipes are pretty creative. I havent tried any yet, but I dare you to come up with your own. If I do I'll share. Here's one of mine right now for the taste of the tropics in your protein shake:

Later Gator

1 single serving jellotm pudding Vanilla flavor pouch

3/4 cup of fat free milk

2 scoops of whey powder

1 banana

4 frozen strawberrys

Put in a blender and mix it up! Quick and easy protien shake that you'll love. drink it all down because I don't think its tastes good if you try to save it for later. I havent tried, but the shake will get a bitter tingle to it after it sits too long.

Apple Pie

Add 8 oz. of Non-Fat milk or water. One scoop of vanilla protein powder. Add three tablespoon of apple pie filling, 1/4 teaspoon of ground allspice, and three ice cubes. Blend at high speed for 45 seconds. For Muscle gain - Double recipe.

Crispy Hippie

1 cup of 2% milk. One scoop of chocolate protein powder. Add 2 tablespoons non-fat french vanilla creamer, 1/4 cup low fat granola, 1 frozen banana (peel & wrap in plastic prior to freezing), 1 tablespoon of low-fat peanut butter, 2 tablespoons sugar-free Nestle's Quick. Blend at high speed for 45 seconds.

Banana Split

Add 8 oz. of Non-Fat milk or water. One scoop of vanilla protein powder. Add 1/2 banana, 1/4 cup chopped pineapple, two frozen strawberries, and three ice cubes. Blend at high speed for 45 seconds. For Muscle gain - Double recipe.

Black & White

Freezer 1 cup of 2% milk. One scoop of vanilla protein powder. Add 2 tablespoons non-fat french vanilla creamer, and 2 tablespoons Hershey's chocolate syrup. Blend at high speed for 45 seconds. For Muscle gain - Double recipe.

Double Chocolate Fudge

Add 8 oz of Non-fat milk or water. One scoop of chocolate protein powder. Add 1/2 packet of Swiss Miss fat-free hot cocoa mix and three ice cubes. Blend at high speed for 45 seconds. For Muscle gain - Double recipe.

Blueberry Blast

Add 8 oz of Non-fat milk or water. One scoop of vanilla protein powder. 1/2 cup cup frozen or fresh blueberries and three ice cubes. Blend at high speed for 45 seconds . For Muscle gain - Double recipe.

Creamy Coconut

Add 8 oz of pineapple juice. One scoop of vanilla protein powder. 1/2 tsp. coconut extract, 1 oz. shredded coconut, unsweetened and three ice cubes. Blend at high speed for 45 seconds . For Muscle gain - Double recipe.

Chocolate Peanut Butter Cup

Add 8 oz. of Non-Fat milk or water. One scoop of chocolate protein powder. Add one heaping tablespoon of all-natural peanut butter and three ice cubes. Blend at high speed for 45 seconds. For Muscle gain - Double recipe

Chocolate Mocha Mint

Add 8 oz. of Non-Fat milk or water. One scoop of chocolate protein powder. Add 1 tablespoon of General Foods International Coffees Swiss Mocha sugar-free, fat-free instant coffee, three drops of peppermint extract, and three ice cubes. Blend at high speed for 45 seconds. For Muscle gain - Double recipe.

Chocolate Cover Cherry

Add 8 oz. of Non-Fat milk or water. One scoop of chocolate protein powder. Add three drops of cherry extract and three ice cubes. Blend at high speed for 45 seconds. For Muscle gain - Double recipe.

Cookies & Cream

Add 8 oz. of Non-Fat milk or water. One scoop of vanilla protein powder. Add two drops of peppermint extract and three ice cubes. Blend at high speed for 45 seconds. Then, add three low-fat chocolate wafers, blend at low speed for ten seconds. For Muscle gain - Double recipe

Cinnamon Roll

Add 8 oz. of Non-Fat milk or water. One scoop of vanilla protein powder. Add 1/4 teaspoon ground cinnamon, 1/2 tsp. fat-free Butter Buds, and three ice cubes. Blend at high speed for 45 seconds. For Muscle gain - Double recipe.

Egg Nog Delight

Add 8 oz. of Non-Fat milk or water. One scoop of vanilla protein powder. Add 1/4 teaspoon of ground allspice, 1 plan graham cracker (four small squares), and three ice cubes. Blend at high speed for 45 seconds. For Muscle gain - Double recipe.

Hunky Monkey

1 cup of 2% milk. One scoop of chocolate protein powder. Add 1 frozen banana (peel & wrap in plastic prior to freezing), 1 tablespoon low-fat peanut butter, 3-4 chocolate wafers, and three ice cubes. Blend at high speed for 45 seconds. For Muscle gain - Double recipe

Frozen Orange Glace

Add 8 oz. of orange juice. One scoop of vanilla protein powder. Add one ripe banana, and four ice cubes. Blend at high speed for 45 seconds. For Muscle gain - Double recipe.

Jamoca Nut

1 cup of 2% milk. One scoop of chocolate protein powder. Add 2 teaspoon of instant coffee,2 tablespoons of non-fat hazelnut creamer, 2 tablespoons sugar-free Nestle's Quik, and five ice cubes. Blend at high speed for 45 seconds. For Muscle gain - Double recipe.

Omega 3 Supreme

(this is a great drink for the joints) Add 8 oz. of Non-Fat milk or water. Add one scoop of vanilla protein powder. One tablespoon of flaxseed oil , 1/3 oz. almonds, slivered, one teaspoons vanilla extract and three ice cubes. Blend at high speed for 45 seconds. For Muscle gain - Double recipe.

Orange Cremesicle

1 cup 2% milk, One scoop of vanilla protein powder. Add 2 tablespoons non-fat french vanilla creamer, 2 teaspoons frozen orange juice concentrate, 1 teaspoon vanilla extract, and three ice cubes. Blend at high speed for 45 seconds. For Muscle gain - Double recipe.

Peaches & Cream

Add 8 oz. of Non-Fat milk or water. Add one scoop of vanilla protein powder. Add 1/2 cup frozen unsweetened peaches, two tablespoons of Fat-Free Cool Whip, and three ice cubes. Blend at high speed for 45 seconds. For Muscle gain - Double recipe

Peach Berry Cobbler

1 cup 2% milk, One scoop of chocolate protein powder. Add 2 tablespoons non-fat french vanilla creamer, 1 teaspoon vanilla extract, 3-4 frozen strawberries, 4-5 slices frozen peaches, 2-3 low-fat vanilla wafer cookies, 1/4 teaspoon cinnamon. For Muscle gain - Double recipe.

Strawberry Banana Dream

Add 8 oz. of Non-Fat milk or water. Add one scoop of vanilla protein powder. Add three frozen strawberries, 1/2 banana, and three ice cubes. Blend at high speed for 45 seconds. For Muscle gain - Double recipe.

Strawberry Shortcake

1 cup of 2% milk. Add one scoop of strawberry protein powder. Add 2 tablespoons non-fat french vanilla creamer. 3-4 frozen strawberries, 3-4 low fat vanilla wafers. Blend at high speed for 45 seconds. For Muscle gain - Double recipe.

Tropical Passion

Add 6 oz. Papaya juice with 2 oz. of water. Add one scoop of vanilla protein powder. Add 1/4 cup pineapple, 1/2 banana, and three ice cubes. Blend at high speed for 45 seconds. For Muscle gain - Double recipe.

Mighty Mocha Madness

Add 1/2 cup nonfat frozen yogurt, 1/2 cup espresso coffee (prepared), 2-5 ice cubes, 2 scoops Chocolate Protein. Place ingredients in a blender. Blend for 1 minute or until desired consistency.

Recipe Tips

For a smoother shake, add ingredients to blender one at a time.
Always add liquids first, powder second, and ice last.
Add more liquid for a "thinner" shake and less for a "thicker" shake
Add more ice for an ice-cream-like consistency and less ice for a milk-like consistency.
Add more or less fruit or other ingredients to suit your taste.
Don't forget to count the calories you are adding to each shake.

You know when to shut it off

2009-06-10T22:40:00.003-04:00

this is an old picture of Kobe puttin it in Chauncey's face. Swap Billups with my man Howard and I felt like that.

Note: I should not blog on this due to high levels of emotional activity... however... I was upset with the final results of the Laker game last night... I even had trouble sleeping due to the fact that Kobe was off on his free-throws and 3's. Not good fellas. not good.

Favourite American Tips

2009-06-03T10:49:00.003-04:00

In today's paper I found out the obesity in America has risen by about 5,5oo,ooo people in the last year. You're not fat if you have a body mass index of under 30% so many people still fall under this fat label. That isn't to say that that problem is an American trait our country is known to exhibit although it has been said that America is one of the fattest nations in the world. This spike in obesity is partially due to the recession. You know I'm a fan of any dollar menu anywhere, not that I frequent fast food joints but when I do I always check out the dollar menu for a little extra to go with my meal or to put my meal together. I'm guessing that a lot of other Americans are doing the same thing. Looking to save money and enjoy your meal, we now go for what's fast and cheap and every fast food place now has a value menu. Don't go for the fatty things on the menu anymore.

What I do:

Though some of you might find it yucky, I like to modify my meals from McDonald's. So when ordering off the value menu, one of my favorite things to do is get a side salad and some McNuggets, put the nuggets in the salad and enjoy a tasty chicken salad. I mix some fat free ranch and bbq sauce and voila... A slammin side salad without half the calories and fat of that doublecheese burger. That's my fat fighting tip. Eat smart my fellow Americans.

This one's for da BX

2009-06-01T23:37:00.001-04:00

We Bronx residents have some voting to do tomorrow. You will look to your assembly person when you need help with housing, employment, and child care. A good idea is one that will work in your best interest and comes from a trusted source. No other candidate for the Morris Heights district is as supported as my good friend VanessaL. Gibson. She not only taught me how to drive and was in the passenger seat the first time an Albany cop pulled me over, but she has been on her grind in Albany under Miss Aurelia Greene and knows the caucus inside out. She is the democratic candidate and I was delighted to see her posters plastered all over. Personally speaking, she is a good woman and hard worker and officially beyond reproach elected into diva status. She will still need your vote tomorrow so after you read this call 866-VOTE-NYC and find out where your polls are.

You can get more information on the issues at www.gibsonforassembly.com .

I for one have never it is going to be the first time I vote outside of the presedential election. I don't know if that's true, but this is the first time that I can remember. I can recall studying the issues and candidate platforms in the past but i'm not sure if intention ever met execution in those times. Today when I find myself as a resurgent Bronx resident I will not be one of those who make vituperative statements about my community and its poor leaders without taking action and making my opinion count. I have been looking for a visible presence of the services around the bronx that are poorly advertised and this link to the district assembly can be just the open window I was looking for to touch the lives of those looking for resources.

If you care VOTE.

Efficacy in hypertrophy

2009-05-31T21:48:00.003-04:00

I workout 5 days a week but last week I missed the last day of my work out. I was stuck late at work, and was coming down with an acute case of the conjuctivitus so thought it best to sit that last one out. This is my off week so I'm planning my diet for the next month. I got a great cut out for that one too. Diet + Exercise leads to results. (Personal reflection: 10 years ago I weighed 100 pounds more than I do today.) [Question: What is a Stone and how many am I squatting?]

Some Cut outs for those Cuts

2009-05-31T21:43:00.004-04:00

I was reading.. or rather, scrolling through Men's Health UK and they had all these neat cut out pages that were filled with useful tips for those who are keeping their fitness in mind. These tips are for those who are already on a workout plan and are trying to meet real muscle gains in the gym and in the kitchen. Check em out.

Body Hair

2009-05-27T19:14:00.001-04:00

Rule of thumb:

When shaving your chest with a razor, avoid the sensitive nipple area as the nips are prone to bleeding.

Just a personal FYI.

Finding the perfect setting

2009-05-26T22:55:00.002-04:00

I looked at my gym membership as a bargain compared to what other gyms are charging but after a workout week at an upscale gym I am reminded that you get what you pay for. After going back to my own gym (which was closed on memorial day as if people don't work out in honor of the vets) I saw a lot of differences in between the two chains. Broken equipment, dust, and much less staff. Although at 10/month I can't really complain. I'll move up in gyms as I move up in fitness needs. Right now I can stick with a rack that goes up to 70lbs but I do expect to be passed those numbers ina couple mos. But l'll press that bench when I get to it.

I'm not seeing development fast enough for my own expectations. Yeah I'm a little bigger but the chisle isn't there. I'm moving into the final leg of my regimen so I'm thinking of adding another month to my workout and add supplements to my diet to maintain efficient protien and water distribution to my cells and muscle fibers. This way I can stimulate visible muscle development. GO HARD!!! Let's go!.

H1N1 Its not done yet

2009-05-15T21:57:00.007-04:00

Just when we thought it was safe to eat pork.

No but really, Three more New York City schools have shut down due to the Swine Flu and the pandemic is growing. Though most of the cases are mild, the virus is spreading quickly. When St. Francis Prep re-opened it led most of us to believe that the worst of the fear had subsided but regretfully, it is still out there. Some tips for protecting yourself a little bit better from coming in contact with the virus:

Wash your hands frequently.
Use an anti-bacterial sanitizer when available.
If you are sick with what seems like the flu, stay home.
Don't pick your nose and shake anyone's hands
If it seems treif, avoid it.

People are dying from this virus and we should do all that we can to make sure that we take any preventative measures we can to contain this deadly flu. The inability to properly contain this virus after all this time alerts me to the susceptibility of the nation to biological warfare. It is just hard to imagine how a virus that can be traced to a specific time and location of origin is still contaminating my breathing space. Why large scale measures aren't being taken to quarantine anyone who may have come in contact with the H1N1 virus is beyond understanding. One American life lost is too many.

Empty on Ego but Equal in Intellect

2009-05-07T15:20:00.003-04:00

Did you know that when dealing with judges I will do better by assuming a level of intellectual equality than to respectfully give the upper hand to the robe. I can continue to sell the theory that everyone is equal when it comes to respect for our fellow man but the case is that the man more respected is the man of intellect, range, resources, and tact. Upon noting the position of high regard for someone in a superior position, the next step I'm suggesting is that you acknowledge the higher ranking individual and acknowledge yourself as the courtesean with all temporary merits that qualify you to debate theoretical notions of ethics and emotional property thus enabling you to play hardball with the common minds in most new arenas. I continue to adhere to the school of thought that teaches respect for authority although I'm not a particular purveyor of rules and their origin. When the boss is away you will play. That's what's up in your corner, the concept that this new setting of challenging discourse is a result of some play in act and can be won by playful reasoning among intellectuals on a equal field. Remaining respectful is key.

MTA Fare Hike

2009-05-05T23:16:00.002-04:00

When the decision makers are figuring out wether or not to raise the fare, I would like to propose the following.

When specific capital projects need income from hard working New Yorkers, they should be addressed on a per project basis. This way it would still be an unchanged fare unless the people vote to fund a project and upon its completion, we see rates return to normal. Think about the increase in civic response and support of government incentives to improve the city and state. Raising fares in the middle of a stifling recession is painstakingly threating to the comfort and potential of americans and New Yorkers specifically. The truest solution is to educate the people, involve them in the decision making, and don't make any changes long term just yet. This is still my money. Out of one came many and every dollar I break for that extra quater can be figured spent.

Changer Upper

2009-05-03T14:56:00.004-04:00

The last three weeks I have been destroying my muscle fibers relentlessly looking for some immediately results in power and size. The gains I see are evident of what is possible with motivation and commitment. The want has to be there in order to be successful with any new workout routine. Okay, I'm not changing my entire body like I'm preparing for that role tyrese has in Luke Cage, but I do miss having a six pack. A six pack, might I add, that is already protuding thru the fatty blanket that's bee keeping it snuggly tucked away. Can you imagine that, 3 weeks... I cheated the first because I was getting back to the swing of working out so I was just kinda fumbling my way around the gym. The second week was me getting used to the program and the best ways to do the best exercises. By week three I was using heavier weights and spending more time at the gym consiciuosly trying to make up for the weeks I didnt push hard enough (and I took a day off in the third week). This week I'm going to chill the entire week, stretch in the mornings, and do some ab work.

Eating needs to be reinforced this week so that my body can really re-coop. Even though we take a day off to allow our muscles to heal, the process actually takes longer than a day for your muscles to really get all the red blood cells it needs to get your body's joints back in action. Foods that are high in fiber, protein, and vitamin B, are just what I need. So I'll be sure to be making some cool shakes, eating some oatmeal with bananas and apples, egg whites in the mornings, and skinless chicken breast or tuna for dinner. They have all the ab building, fat burning properties that I need to get my performance to meet my expectations. The birth of a new body is approaching with the influence of a new way of thinking. Healthier skin, shiny hair, and a positive outlook are just some of the perks to getting back in shape. Most exciting thing is that I will be able to stop living in the yesterdays of 300lb squats and 65lb curls and hit those numbers.

God's best work is never yesterday.

Clean Conditioned and Commented on

2009-04-22T07:47:00.003-04:00

Conditioning the body is the process of optimizing your overall performance and appearance of your physical form. You sometimes hear someone say, "This person has nice muscles, but need to be conditioned." That's not just a blank jab that you throw out to say "they aint all that." It actually means that you have to give some more time to the appearance of your muscles by increasing their size and reducing your fat so that the muscles development is more visible. This is a lot of bodybuilder talk and its a term you'll hear thrown around the gym sometimes but even the most lightweight fitness person will be interested to know what conditioning is and how it can be achieved. Pushing yourself to the limit by increasing the amount of weight you lift where you think you are already at your maximum output is the first half of conditioning. The second half is a combination of targeting specific muscle groups or body parts so you can see development all over and pushing your cardiovasculer exercises to the next level so all of your effort shows a new body every 3 months. The goal of conditioning is manageability, firmness, and performance. Where do you need to condition?

Getting rid of bad habits is never easy, but when you are determined to see a change, a good motivator is the image of your "ideal self". If you are getting back into a gym routine the way I am, then positive motivators are always good to get you going. Summer time is right around the corner ladies and gentlemen. I love working out and I'm usually pretty active and fit, however I started going to the gym instead of working out at home so just the chore of getting up, and heading off to the gym especially on the rainy days is particularly hard but I plan to be on the beach rocking my hot boy bathing suit so trust I will be in the gym and the 6 pack will be in full affect. I'm working on my cardio and lower abs today. Wednesday is my light day. Tomorrow its Arms, Chest, and Shoulders. Friday is Legs, Back, and Abs. I just had to check my workout schedule because Fridays work out is the same as Tuesdays and I know I don't do abs on Tuesdays. Its all good though because if you want to see the most in your abs, you have to do lots of lower body work as that dreaded pouch above your waist is the hardest to meltaway . Have you started working out yet? Follow me! @dsluke

MSNBC has a poll up about the President's job

2009-04-22T07:43:00.001-04:00

I just voted. Will you?

Send this e-mail to all those that you can.
Our President needs our help.
His 100 day mark is approaching fast.

MSNBC has a poll up about the President's job so far for the first 100 days.
Republicans are flooding it with "F" votes. Pass this address on and go to it to vote:
http://www.msnbc.msn.com/id/29493093/

Blame it on my friend

2009-04-21T19:04:00.005-04:00

I bumped into a friend of mine today who I hadnt seen in a while. Anyway, when we parted ways I called him a fake and I was out. Believe me, he is/was a close pal but I can't deal with the fonies sometimes. I would much rather someone be straight up with me anytime than have to beat around the bush or have someone patronize you because they dont really understand your situation. Do you follow? I chose to let him know that his effort offering help was appreciated, but it just sucks when someone who doesn't really want to be there tries to offer you some help. He tried to spot me some money I already assumed was a gift to me. After all is said and done, I find out that he expected me to come out and say that I wasn't going to pay him back even though he told me not to worry about it. They are not gold jewlery and platinum diamonds... they are dollar bills. That I didn't have at the time and wouldnt be petty about months after the fact without saying anything. That's not someone I want to come looking for when I need help. I want that person to lend freely and share among brothers like I would. Is that too much to ask for? So when I see the guy today, and tell him about a situation, he's like yo why didnt you call me? yeah right dude. All I know is I would be there for him any day any way but I learned a lesson already that I dont want held over my head. The situation just isnt that serious and I didnt need him talkin down to me for not seeking him out. So thats why I called him a fake. All you got in this world is you so fuck the world, dont ask me for shit.

I can bend it Beckam
I can lay back like futons
I walk in real shoes
LVs not Louis Croutons

I draw the line at too nice
If nice has a price
My time has a budget
You wont embarrass me twice

Go ahead and front
Just a phony and a fake
Dont let the smile fool you
Its friendship disgraced

Arrogant and Ashy got the nerve
To play coward to a friend?
There's no loyalty curve
Does friendship depend?

When does it matter
When should it count
Money is money
But I can do without

Everybody does it

2009-04-21T07:40:00.007-04:00

I don't need to tell you how important it is to stay fit. We live in a world where junk food, carbohydrates, and funny business run rampant. By funny business I mean the foods that are labeled is being good for you, but when you break it down, it really isn't. It's hard work learning everything there is to know about nutrition and exercise. I don't know it all, but I know that high protein, high fiber, and a low carb diet along with moderate cardio and weight lifting will get anyone in shape. My fitness goals this year are to see more definition in my chest. Something like this guy on the right, famed body builder, movie star, and california governer Arnie-poo. As a matter of fact, I'm headed to the gym right now. "I'll be back."

Download: Arnold's tips on building a better chest

Comments would be fly

2009-04-19T20:20:00.004-04:00

He wins over Castro

2009-04-18T23:07:00.006-04:00

Cuban people love Obama. Hmmm

Be it as it may, America has a hero. The World has a hero in President Barack Obama. I'm just writing this blog to say to all my friends that it is our duty as Americans to support and protect our Executive Chief Officer. I raise the issue of "protection" because the way things go is that if something were to happen to the president, I would want all of us vigilant American citizens to be aware of the way things happen in this world. The super powers are allies and enemies all in the same breath. When an enemy of the U.S. is identified, the dark side of national security and politics includes everything from spies, stealth agents, and undercover espionage acts to not only monitor the enemy but also (I'm gonna be straight to the point here) remove the enemy. That leaves no reason to think that they do no have ways of infiltrating American trust lines and Obama is in the unique position of being Americas first Black President. They didn't make a mistake in electing him to office clearly because the world cheered for his victory, however, whereever the threat may lie, if this dictator's country has an overbearing affection for our President, I won't hesitate to suspect that their own leader may want to shake hands with those who he may fear most and tragedy weakens a group and consoles a leader. Conspiracy theorist, I am not. I am a red white and blue blooded American with Capitalistic views and a strong belief in the democatic system and like a loyal friend, I'm just sayin... Barry I got ya back.

We need to remember Castro Sr. administration and the tough approach to political sovereignty and alienation from everything democratic. The popular President with the bright smile and hat-less swagger was taken from his nation by a shot from an American. That's the mess I don't want to see happen to our new President. While international popularity soars through the roof, national appeal levels out as we go into term with this President. He is under the scrutiny of his staff and all of US because we are in the middle of what many like to call a new Depression. This is not a Depression, but our economy is suffering and as President Obama presents these attractive solutions, the haters are questioning how we are going to cover our ass after the proposed solutions go into effect. Rush Limbaugh actually said that he wants to see Obama fail. This is the most unpatriotic thing someone can say. Charles Barkley stated on Leno the other night

"I mean, you look at this country now, we've got all these foreclosures, we've got all these people laid off. We should be behind him 110 percent, hoping he's successful,"

He went on to say that the statements of people like Rush Limbaugh, Sean Hannity, and Glenn Beck were B.S. I couldn't agree more. What the nation needs is Hope and Change. Not dissension and controversy. That is what is going to get us out of the turmoil and into the fruitful plains.

Which way did he go

2009-04-18T21:21:00.007-04:00

TWITTER IS NOT A DATING SITE
*Disclaimer: But I will get by. tweet on... holllaaaaaa

I think I have figured out the driving force behind the sudden growth in popularity over twitter. When the dot com era boomed, it was serious for all business of every type because it sold virtual property. People were ruining each other by racing to purchase the hottest domain names first so that other businesses had to suck up or buck up in order to get the name back. Then the whole domain industry had its entire back blown out and businesses had ownership over whatever name they wanted by finding the loopholes in regular name registration conventions. Now, we examine the marketing behind the business. Give a man a fish and he is expected to eat. You have this neat tool called the web log that gives visitors real time access to your updates and articles of poignant information. Whether you are knowledgeable about certain products, people, or events (the three most popular subjects to blog on) your "blog" as we like to call it is going to be checked and read by anyone who lands on your homepage. The bigger your web presence, the more people your blog will reach. Social networking opened the flood gates for establishing a presence on the web by taking the homepage and raising it to the 7th power. So what was www.yourwebsite.com is now yourwebsite.com7 due to

y1 MySpace
y2 Facebook
y3 Blogger
y4 Friendster Blackplanet AIM
y5 Linkedin
y6 De.li.cious
y7 Twitter

The common function of all these sites is the blogging ability.

What separates twitter from the bunch, is the ability to unscrupulously follow the updates of anyone you want. More than that is the ability to update your status with the click of a button. Status Updates - that's a good look. You followed me on twitter, You read this blog, status updated... The world is good.

* On another note, Please do not follow Brittney Spears. I repeat, Please do not follow Brittney. After following me on twitter and allowing me to lead her in the world of twitterdom she has recently rescinded her follow request and opted not to keep up with my status updates. Her staff is doing her updates anyway. I just added her in the first place because Twitter.com offered her when I joined and I felt it would show a strong vote of confidence considering her recent media frenzied trip to loony ville. Oh well, thats why @aplusk beat you to a millie. a ha ha ha ha.. na nee na nee pblltt...

Swag Surfacing - DL

2009-04-16T21:57:00.002-04:00

I'm feeling this song right now.
Swag Surfacing - Fabolous, Red Cafe, Maino, and Julez Santana

http://www.mediafire.com/file/ikmmyid4wmz/FABOLOUS - SWAG SURFACING FEAT MAINO, MAINOJULEZ SANTANA.mp3

Quiz: hOw MuCh Do YoU kNow?

2009-04-14T15:57:00.005-04:00

In a recent twitter post I asked if it was a bad idea to search for yourself on Google. Nobody canNOT search for themselves especially if they are actually doing things in the world that may be noteworthy. The opinion I have arrived at is that it is important to monitor your web presence or internet reputation.

If you have a business or if your name is out there then you would want to make sure that you know what is being said in cyberspace. In this age where things that were once private are now available to the public, its is important to know that you do still have rights. If there is something out there that you do not want public, then there are steps you should take.

Verify its source.
Contact the originator of the post.
Correct the error or request that it be removed.

At the end of the day, your image is your responsibility. As an internet image consultant, I would say that Googleing yourself from time to time is necessary and smart for the business minded individual who is concerned with the public display of their works or services. As a matter of fun facts, I came across this quiz after doing a search. No one has taken it yet so you can be the first. I already know all the answers. Using this quiz on Urban Ninjas as an example, I have no way to contact the person who created the quiz, but if I had a problem with it, I would go directly to the managers of the domain.

Movie & Celebrity Quizzes ; Trivia from Urban Ninjas;
Urban Ninjas African-American Action, Martial Arts, Action & Adventure

Playing Cage

2009-04-12T22:06:00.006-04:00

New reports say that Tyrese Gibson will be playing in no superhero movies following his stint in transformers but apparently... that has changed. Under the direction of the talented and influential John Singleton, Tyrese will be portraying John Lucas or LUKE CAGE in a remake of the Marvel Comic story. Tyrese is a skillful actor with an action figure's body so it should be very entertaining to see his depiction of the "superhero for hire." Luke Cage's story is one of a guy from Harlem who has extensive tests run on him while he is in jail due to the wrongful arrest for heroine possession. During his time in jail, he receives a "Power Man" treatment that gives him super human strength, stamina and bullet-proof skin. It should be interesting as well as entertaining to see Luke Cage's big screen debut.

A film like this should be in good hands under the direction of John Singleton who has been quoted saying this Luke Cage is "a Black Thing." Harlem film has a historic significance to the movie industry. I am using retro terminology but there was a time when any movie with Black people was seen as being from or related to harlem. We have come a long way since the harlem players of the 1930's and it is nice to see the Black superhero on the silver screen. You would know John Singleton's work from movies such as Shaft, Higher Learning, and Four Brothers.

What can you blame on the alcohol?

2009-04-12T21:32:00.005-04:00

I finally made my way out to the party scene after weeks and weeks of relentless abandon. Even though it was my first time at this club, I ran into several people I knew and didn't have to pay anything at the door. I was prepared to pay the regular cover, but the door guy was "that dude" and I knew a girl on the line so entrance was easy. Here's the thing, the party was pretty dull. People were rolling up in stretch Cadillac limos and sports cars, my friends friends were at a booth celebrating a birthday, and the door worked well but there weren't too many people at the party, the girls were pretty stuck up and I couldn't tell if it was a lounge or a dance party. Granted, it was my first time there, but its hard getting out sometimes and when you do you want to have a blast. I got a birthday coming up in a few months so I'm gonna put some thought on how I'm gonna do it up. Any suggestions? I want my friends there. I want entertainment. I want a fair amount of music, food, and drinks but without the hassle of bottle service, door lists, and dress codes. I want beautiful ladies there. I want to take photos outside, not inside. I left a lot to the imagination so that there is room for plenty of options. This list is more requests, not restrictions.