The other day I realized two things, and decided something else: I realized I am incredibly strong. I am a survivor who has been through hell and came out standing tall. The second realization is that I am feeling tired these days. It takes a lot of energy to do it all alone. Thus my decision: I decided I will accept the help offered (as long as I consider it to be helpful and truly want it), and also seek help when appropriate. I am tired of being strong all the time, and now I finally realize that help can be accepted. (This reminds me of when I finally decided to go to therapy and stop the bulimia. It’s just a different level.)

When I was still sick, not only could I not accept help, but I also was terrified of recovery. No, it wasn't so much the recovery. I was afraid to believe in myself. I was afraid to admit that I was going for it, that I hoped to recover. Why? Because I was afraid that someone would once again pull the rug out from under me. That was my biggest fear. In fact, I was so afraid that someone else would do it, that I used to screw things up all by myself to beat them to it. Yes, let’s call it: Martha’s Major Trauma: The Rug. Today while writing to someone, it occurred to me that what is different now is that I am an adult. It’s harder to pull the rug out when an adult is standing on it, as opposed to an 11-year-old. Adults are not only heavier and stronger, but they have more say in the matter as well.

Then came a further realization: I’m getting ever closer to pulling the rug out from under me all by myself, because I actually don’t like it. I want to see what happens when it’s gone, but I’m still scared, so I’m still in the process of just picturing it and how I’ll do it. There simply is something scary about standing on the rug and pulling on it at the same time. Maybe that isn’t even possible. I think I will have to step off of it first, even though there’s no ground around it anywhere. I can’t see past the edges yet. No hurry, but I’ve written 3 or 4 pieces on this daring project, and realized they all sound the same. That means: My thoughts are clear, my feelings are clear, and I know what I’m doing and why. There is a saying: If you can dream it, you can achieve it. These days I’m trying to get in as much dream time as possible!

There are always more possibilities in life, just waiting to be found. All that we’ve learned and seen thus far isn’t everything. It can be frightening to go off and explore on your own, but how else can you expect to discover anything new? That reminds me of something I read by InSanityFound earlier today. Right now, writing about the various possibilities helps me sort things through, keeping in mind that it can’t be done all at once. Step by step.

Since we just celebrated Independence Day (yes, I am a U.S. citizen), here's Lady Liberty and the Declaration of Independence feat. Bill of Rights with an interesting take on current events.

I will survive!

At first I was afraid, I was petrified
Kept thinking I could never live without you by my side
But then I spent so many nights thinking how you did me wrong
And I grew strong and I learned how to get along
And now you're back, from outer space
I just walked in to find you here with that sad look upon your face
I should have changed that stupid lock, I should have made you leave your key
If I'd have known for just one second you'd be back to bother me
Go on now go walk out the door
Just turn around now cause you're not welcome anymore
Weren't you the one who tried to hurt me with goodbye
Did you think I'd crumble did you think I'd lay down and die
Oh no not I, I will survive
Oh as long as I know how to love I know I'll stay alive
I've got all my life to live I've got all my love to give
I'll survive I will survie hey hey
(music)
It took all the strength I had not to fall apart
And tried so hard to mend the pieces of my broken heart
And I spent oh so many nights just feeling sorry for myself
I used to cry, but now I hold my head up high
And you see me..somebody new,
I'm not that chained up little person still in love with you
And so you felt like dropping in and just expect me to be free
But now I'm saving all my loving for someone who's loving me
Go on now go walk out the door
Just turn around now cause you're not welcome anymore
Weren't you the one who tried to break me with goodbye
Did you think I'd crumble did you think I'd lay down and die
Oh no not I, I will survive
Oh as long as I know how to love I know I'll stay alive
Ive got all my life to live I've got all my love to give
I'll survive..I will survive ohh go on now go
Walk out the door
just turn around now cause you're not welcome anymore...

First let me explain what reps and sets are, for those that are new to weight lifting..

Repetitions or Reps for short, are the amount of times a person completes a positive and negative motion during a set of lifting movements. So it takes a positive and negative motion to complete one Rep.

Now Sets of course are made up of those Reps I just spoke of.

So for example, I might do 4 sets of Barbell Curls as my Biceps Routine and in each Set I perform 6 Reps.

This means I will end up doing a total of 24 Reps for that Routine.

So I will actually be curling that barbell 6 times in a row and then resting for approximately 4-5 minutes, then doing the same thing all over again until I have done it 4 different times with those resting periods in between.

So at that point my Routine is now over.

OK now that everyone has an understanding about what I'm going to discuss, we can move on..

See those values I used in the example above ?

Some might say that they look quite low and others may not really have a clue at this point due to a low level of experience.

My point here is that the general range listed above is an optimal amount of reps and sets for most muscle groups as far as total workload is concerned during a workout session. The only part of the workload equation I've left out at this point is the amount of weight being used and that's because that is a variable that needs to be determined by the individual performing the exercises.

And now this all leads me to the point where we need to take a look at my article to find out why that rep range is so important for most muscle groups and I'll also let you know what is optimal for the groups that don't use those lower Reps..

The Perfect Rep Range For Building Muscle

The answer to this question is a little tricky so it seems but there is an absolute answer though as you'll soon see.

When most people think about highly knowledgeable, advanced or elite natural bodybuilders they most likely would have to believe that in order to make the type of progress needed to get to the top and stay up there, they would have to workout on every session possible and never miss any.

And there are some that do that and take it to heart just that way..

As you can imagine, there is a great feeling of success and accomplishment when you don't miss out on training sessions and it takes a supreme level of discipline and motivation in order to achieve this consistency.

There's also another approach to this concept of successfulness that makes real good sense though as well.

Maybe there's a few reasons why sometimes forcing yourself to train on a day when you're not feeling quite optimal is not such a great idea after all..

To get down to the bottom of all of this, proceed to: You Should NEVER Skip A Workout... Or Should You? and find out more.

I know it may be hard to believe but it's true !

Basically what I'm saying here is that during a typical workout that lasts about 45 minutes long there is a total time frame of approximately 60 seconds that are extremely critical to your muscle building progress.

In reality those 60 seconds are the only time spent that really matter. That's just the bottom line.

The rest of the time spent doing the exercises is nothing more than a "leading-up-to" those critical points in time.

OK by now I know you want an explanation of what's really going on here..

And you can get it by visiting my web page called:

Wimp Out In The Gym.. and Your Gains Will Be Gone In 60 Seconds

If you've ever wanted the real deal.. now you got it !

I'm providing people just like you with an opportunity to get started in bodybuilding for FREE.

I've laid out most of the ground-work for specific muscle-group exercises and techniques along with nutritional aspects.

This also includes topics on boosting testosterone levels naturally, gym safety and psychology traits of true bodybuilders.

This series is great for male and female beginners, hard-gainers and even those who have been training for awhile.

It also serves as a reminder for the more advanced as well.

All information found within will be nothing but honest, real-working information backed by real-life results. All gossip and hype have been left out of this equation for sure.

I have no time or use for nonsense and I'm sure you don't either. What you will get from this a practical, useful learning experience.

So if you're truly serious about transforming your physical appearance from the everyday-norm to the likes of a champion gladiator, come check me out at: Bigger, Stronger Muscles in 16 weeks or less

Powerlifters are welcome too : )

Come On.. get your lazy butt over to my main page and get started on an exciting journey today !

Procrastinators get nowhere..

Bigger, Stronger Muscles in 16 weeks or less

And one must also understand that it's not exactly a bowl of cherries on their way to getting to the top or even near it.

No matter how much dedication you have for this sport and way of life, there will always be set-backs and hurdles to overcome throughout the journey.

And remember.. it's a very long journey !

In certain ways it's just like riding a roller coaster at times. It can be smooth but also be up one minute and down the next. You have to be as prepared as possible in order to stay in the game so-to-speak.

I have some specific points that I discuss on this topic on my Squidoo web page called: A Critical Bodybuilding Truth: No Journey Is Perfect

Check it out..

Well in most cases that usually holds true but in bodybuilding it doesn't and for some that may come as a shock.

This is one practice where we have to balance ourselves on that fine line between under-training and over-training in order to maximize our gains.

Yes, just like under-training there is a such thing as over-training and it can and will lead to negative consequences if you keep letting it happen. And the way to make sure that it doesn't happen is to plan ahead using simple concepts designed to maximize your progress and minimize doing too much during your workout sessions.

If you go to my web page: Gain More Muscle By Training Less I'll give you a general example that you should use and discuss the consequences of over-training.

Are you sure about that ?

Here's something you may want to think about before you give a final answer to that..

Before you can do it on a continual basis physically, you have to be able to handle it mentally as well.

Handling it mentally means you have to possess clarity, focus and dedication. You will also need the ability to plan out your path to success and have the fortitude to follow through with it.

So after getting a glimpse of what it takes, are you ready to come full-circle and hear the rest ?

If you are, then the link below will take you to the right place:

The Only Personality Type That Can Achieve Muscle-Building Success

Sarah nous a appris que nous ne disposons plus d'une heure pour exercer notre talent sur scene mais 1/2 heure, ce qui nous a obligé a reduire notre repertoire de moitié, et mon solo de batterie de 20 minutes ;)

Notre repertoire pour ce concert se compose d'Espoir, Enter Sandman de Metallica, Genuine Song notre nouvelle compo, Black Dog de Led Zeppelin et Highway To Hell du mythique AC/DC.

Nous avons joué toutes ces belles chansons et fini de les mettre en place.

Pendant la pause "on mange et on raconte des conneries et on rigole", Hugo nous a ressorti les bonnes blagues sur Mr. Chuck Norris dont voici quelques unes:

• Ce n'est pas Chuck Norris qui vit sur terre, c'est la terre qui vit sous Chuck Norris.
• La mort se demande souvent ce qu'il y a apres Chuck Norris.
• Google, c'est le seul endroit où tu peux taper Chuck Norris...
• Le dernier homme a avoir serré la main à Chuck est Jamel Debouzze.
• Chuck Norris a deja taggé le mur du son.
• Chuck Norris est mort depuis 10 ans, mais la Mort n'a pas encore trouvé le courage d'aller lui dire.
• Chuck Norris a fini Super Mario Bros sans sauter.
• Le calendrier de Chuck Norris passe du 31 mars au 2 avril. Personne ne fait de blague à Chuck.
• Chuck Norris a écrasé une vieille dame avec son pick-up. La famille s'est excusée.
• Chuck Norris a deja fini le jeu Tetris.

The truth is that it's really far from being that !

It's actually 2 objects and 1 smart concept that shape this idea altogether.

And when I say you can multiply your gains with it, maybe I'm exaggerating just a little, tiny bit, but it definitely does help quite a lot as you'll see after using it.

Now I don't want to hint too much about it on here or I'll give it away.. I mean they are really just that simple !

And as you've probably heard a hundred times before.. it's sometimes the simple things in life that can help you make the most progress if used effectively.

Well in a nutshell that's what this concept is going to be all about.

So without further a due I present: Instantly Multiply Your Muscle Gains Using 2 Simple But Incredibly Powerful Tools

First let me explain what reps and sets are, for those that are new to weight lifting..

Repetitions or Reps for short, are the amount of times a person completes a positive and negative motion during a set of lifting movements. So it takes a positive and negative motion to complete one Rep.

Now Sets of course are made up of those Reps I just spoke of.

So for example, I might do 4 sets of Barbell Curls as my Biceps Routine and in each Set I perform 6 Reps.

This means I will end up doing a total of 24 Reps for that Routine.

So I will actually be curling that barbell 6 times in a row and then resting for approximately 4-5 minutes, then doing the same thing all over again until I have done it 4 different times with those resting periods in between.

At that point my Routine is now over.

OK now that everyone has an understanding about what I'm going to discuss, we can move on..

See those values I used in the example above ?

Some might say that they look quite low and others may not really have a clue at this point due to a low level of experience.

My point here is that the general range listed above is an optimal amount of reps and sets for most muscle groups as far as total workload is concerned during a workout session. The only part of the workload equation I've left out at this point is the amount of weight being used and that's because that is a variable that needs to be determined by the individual performing the exercises.

And now this all leads me to the point where we need to take a look at my article to find out why that rep range is so important for most muscle groups and I'll also let you know what is optimal for the groups that don't use those lower Reps..

The Perfect Rep Range For Building Muscle

OK, I'm going to start by telling everyone about my first lens created on Squidoo.Com

Here's how it all started..

For years as a teenager I was always fascinated by bodybuilders; men and female alike. I wanted to be strong and muscular just like they were. Back then I had no clue what the total involvement was in order to achieve such looks and ability. I figured it was just a matter of lifting weights and going through the proper motions for each body part. Well in essence I was at least partially correct as I began to find out through researching the topic through books that I ordered (back then we didn't have PC's so everything that I received and ordered was through normal mail).

The more that time went on the more I learned. Throughout my high school years I kept working out and progressing. All was well until I had an injury to my right knee (the injury wasn't exercise related just so you know) but that's a whole other story that I wont get into on here.

Eventually I was able to move on and get back into my routine again after about 2 years, although I must say that my leg training became limited. Of course none of this would keep me from wanting to learn more about this field.

By the time I was in my mid twenties I basically became an expert. I studied many facets of building techniques and principles along with developments in supplementation and nutrition. I've pretty much seen and heard it all (even things that are not covered in the fitness package that I promote within the lens that I created on Squidoo).

The reason why I promote it is that the originator of the package is an honest and well educated person such as myself, so I feel him and I have something in common. He also started out as a thin, undeveloped person that was able to build himself up rather quickly through most of the techniques proposed in the Book. So for all you "hard-gainers" out there, this package is definitely what you need to succeed.

And if it works well for them it will work great for anyone else!

One more thing.. I also believe he covers a great deal of things for a very fair price and that's something that allows me to feel real good about what I'm offering everyday people just like yourself.

As you will find throughout my series of fitness articles is that I tell it like it is..

There's virtually no bluff or filler in what I've written and you will find the same is true with Sean's Book and the whole package. Everything in there is practical, realistic and easily understood.

Now before I move onto the next post and actually get into each separate lens in the series, I just want to make it very clear that the information that I provide on Squidoo is FREE for anyone to read and that it is very good information, but it is by no means even close to what you'll get if you were to order the package.

There are a few package levels offered from the sales page so the price will vary accordingly.

I'm very confident that you will be more than pleased with the value that you'll be getting that if for some weird reason you're not satisfied you will of course be prompted to ask for a full refund of your purchase price.

OK let's move on to bigger and better things.. Or in this case (Bigger, Stronger Muscles.. lol) !

Week four has come so quickly!  I hope everyone enjoyed the consolidation week (week 3).  It is now time to move forward and continue on the path of getting fit.  This weeks exercises are a bit harder than the previous couple of weeks. 

Do you find the weekly planner, that is, which session to do on what day useful?  I have included it for this week, but let me know if you still want to see it? J

Monday: Simple exercise 1 and moderate exercise 1 from week 2
Tuesday: Advanced exercise 1
Wednesday: Moderate exercise 1
Thursday: Day off
Friday:  Advanced exercise 1
Saturday: Moderate exercise 1
Sunday: Day off (write comments on how your week has gone, what worked, what hurt and most importantly what you enjoyed!)

Exercises for Week 4:

Simple Exercises:

Exercise 1: “chair squat”

·         For this exercise it is best to have a non-rotating chair, if you don’t then you just have to be extra careful.  Move your chair back, put your hands at edge of the seat, feet shoulder with apart.  As this point you should be in a sitting position being supported by your arms.  Lower yourself down slowly and then back up slowly.  This is quite a difficult exercise so look at the pictures to make sure it is being done correctly.

o   Repetitions

§  3 sets of 7, between each set have a 2 minute break

o   Tips

§  Keep a straight back

§  Don’t push yourself too hard, remember with exercises you have to build up

o   What does it work?

§  Arms (biceps and triceps), legs and shoulders

Stage 1  to 4 (then keep repeating)                                                        

Moderate Exercises:

Exercise 1: “rapid hovering”

·         This is based on week 1’s moderate exercise.  However, this week I want you to speed up your hovering!  Week 1 was all about getting used to the exercise it is now time to speed up the hovering process!  Remember use both arms as this will ensure both arms and shoulders are getting a work out.

o   Repetitions

§  2 x 15 minute sessions

o   Tips

§  Put on some good music

§  Keep walking around while hovering, don’t stop until the end of the 15 minutes so it’s a great cardio workout

o   What does it work?

§  Arms (biceps and triceps), shoulders, pecks and back

Exercise 2: “plant a tree”

·         This exercise isn’t just beneficial for you but for the environment.  This exercise requires you to purchase a plant of any type, find that perfect position and plant it.  Why not do some general gardening as well at the same time!

o   Repetitions

§  3-4 plants, 2 x 15min sessions of gardening

o   Tips

§  Enjoy that fresh outdoors air!

§  If it’s cold rug up J

o   What does it work?

§  Arms (biceps and triceps), shoulders, pecks and legs

Advanced Exercises:

Exercise 1: “walking”

·         Over the past week I have found walking a great way to get some fitness.  It is a fun way to see the world and environment around us.

o   Repetitions

§  20-30 minute walk

o   Tips

§  You can always take some music

§  If it’s cold, it just means you get to walk quicker J

§  Call that friend, take your dog; as company is always great

o   What does it work?

§  General all over

Sarah est arrivée la premiere, avant moi-meme, qui avait completement oublié qu'elle venait avant -_-' . Elle a quand meme amené les superbes badges ou ya marqué qui fait quoi, offert par notre Eve preferée, dont voici une photo: (Pas de Eve, du badge du batteur :p )

(Le badge c'est le truc noir avec marqué "Drummer"...)

Donc Bozow et n°22 (Hugo quoi) sont arrivés vaillament à 15h30, comme des cons, pendant que Sarah faisait n'importnawak à la batterie.

Nous avons mis en place Message in a bottle de Police, joué Black Dog de Led Zeppelin et joué une compo, Genuine song de nous meme.

Entre temps, quelques blagues sur certains profs et surtout: 3quel est la difference entre Nicolas Sarkozy ecrasé sur lka route et un chien ecrasé sur la route?? -Il y a une trace de freinage avant le chien" Par n°22. Nous avons aussi eu la visite d'une grosse bestiole noire volante (non, ce n'est pas un sumo africain en helicoptere!!) qui s'est prise une basse sur le coin de la gueule.

A 17h30, la maman de Sarah est venue chercher toute cette jeunesse.

Les 3 meilleurs musiciens du monde sont arrivés dans la même voiture, et çay koul (prononcer say cool).

Premiere poignée de main avec Hugo, type sympa et qui a le profil pour demeurer membre du groupe.

Durant cette repet, nous n'avons joué que des reprises pour qu'Hugo se familiarise avec notre façon tres particuliere de jouer...

Pendant la pause "gouter et blabla pas propre" nous avons parlé de tout et n'importnawak, mais cette fois nous etions 4 a raconter des conneries comme couper une vache en 2 avec une hache dans l'océan ou encore la question existentielle si le chanteuse de Tokio Pedales etait bien une fille, chose vraie pour chacun des membres du groupe.

Voila en gros ce qu'il s'est passé durant cette repet, sans entrer dans les details degueulasses.

Et bien voici la reponse:

[dailymotion id=x4o0ef]

La on joue Highway to hell, un morceau douloureux pour certains...

La blague du debut n'est jamais la meme, mais elle est toujours pas tres drole :D

Sarah et Bozow sont arrivés tout le deux en meme temps dans la meme voiture (la limousine ;) ) vers 16h.

En grands professionnels, nous avons décidé de repeter pour notre concert au lycée René Char. Nous avons donc fait un filage et enchainer toutes les chansons. Bof, trop simple ;)

Apres pres d'une demi-heure de jeu intensif, c'était l'heure de la pause, avec ses discussions habituelles, autour de sujets divers et variés, serieux ou pas (surtout ou pas).

Nous avons parlé du concert de Iron Maiden, de Kinder Surprise, de metre pour mesurer ( on dira pas quoi :D ), et de notre peut-etre futur bassiste Hugo.

Tout ça pour finir desseché sur des chaises apres avoir bu 1 litre de jus de pommes bio, sans eau (ajoutée si on compte pas l'eau de pluie).

Voili voilo a peu pres tout sur la repet, tout ce qui ne merite pas d'etre censuré surtout...

Maintenant c'est les vacances donc pas repet la semaine prochaine mais quelques post vont etre ecrit par sa majesté moi meme.

Pour finir: BONNES VACANCES!!!

un disco para mirar paredes blancas. un disco para estirarse en camas amplias. un disco para arrojarse al silencio. también un disco para rasgar preguntas. qué es el acto de tocar, de interpretar. la belleza de una canción es el orden. o el desorden. un disco para el tacto. butaca solitaria y ojos de paredes muy blancas. un disco para ver dentro de los oídos. estrechando a la imaginación... christian Fennesz es un endiablado artista del sonido. con Jim O’Rourke y Peter Rehberg no he tenido el gusto. los tres juntan manos, perillas, botones y neuronas en The Return of Fenn O’ Berg. etiqueta que superrealiza su plural sonido. este álbum, o pieza de arte, registra dos encuentros que tuvieron los músicos en el 2001. un show en Viena y otro en París. reuniendo cuatro momentos únicos e irrepetibles. escuchar The Return of Fenn O’Berg nos reconcilia con lo primitivo y la belleza de lo desconocido. el trío hace lo que le da la gana con el oyente- espectador. hay que someterse de vez en cuando a una voluntad superior. en “Floating My Boat” la unión es la interrupción. las melodías son parpadeantes. volcánicas y polares a la vez. en “A Viennesse Tragedy” el rollo de una película corre agresivo. una persona descarga su revólver sobre unos libros. la génesis de una beldad almendrada empieza hoy. un científico se enamora de la lluvia y bebe la tormenta que le destroza el pecho. se redactan las cartas más frías a una madre fallecida. un abuelo sabe que está abrazando a su nieto por última vez. pega tu boca a la mía y dime que la noche está debajo de tu vestido. “riding Again” es un documental de supermarket. esferas cristalinas se rozan y penetran. hay un lenguaje para el cual aún no tienes la llave. hay un sonido que compartes pero que aún no creas. en “We Will Diffuse You” un duende colecciona vidas y luego se molesta. la timidez solo se permite hasta que muerde el verano. los pianos se acercan a las ventanas para suicidarse... todos estáticos esperan tu respuesta. pero te ven convertido en unos ojos que miran paredes blancas.