Tonight was a knee-focused workout to strengthen my knees and supporting muscle groups. Keep the weights and repetitions low to start. Increase repetitions gradually from about 6 to about 12 then increase weight and drop the repetitions back down to 6, repeat. I’ve grouped some of the lifts into super sets to increase the cardio training effect and decrease workout time. This whole workout should take an hour or less.
Do this barefoot for optimal knee benefits. You’ll still benefit with shoes on, but for the sake of your knees, you’d be better off walking around your yard for an hour than doing anything with shoes.
Roll ITB & quads.
3x glute bridge; side-lying clams.
barefoot run 4.5 min.
3x dead lift; leg press; back ext.
3x ham curl; knee ext.
3x step-ups; seated calf raises.
barefoot run 3.5 min.
Stretch, drink shake, eat meal, shower, call it a night.
This video is too funny to not post. Please note, I do believe in barefoot running, but this video is not an accurate representation of my beliefs or suggested approach. My intention here is to make you laugh, not explain why you should take your shoes off and log some miles. Check out the barefoot running section of my blog for additional information.
I’ve got nothing against seven minutes in heaven or BDSM, but I’ve never liked closed doors and I’ve never liked being tied down. For me, freedom is ability. I want to be able to get up and walk out a door whenever the impulse strikes. But by that same token, I reserve my right to sit still and build.
My father built something great. As a child I’d thought that much was obvious, but I’d come to this conclusion superficially. It’s easy to think a big house and family vacations are a testament to something great, and often they may be. In this case, I was right, but for the wrong reasons. Continue reading As he is, so shall his world be.
For years since over-running my knees on the 2nd, 4th, and 5th of October, 2007 I’ve battled a maddening array of knee, leg, hip, and foot problems. In most cases, when people asked about my injuries, I just told them I had bad knees, because I knew they didn’t have the time and probably weren’t interested in hearing the endless backlog of symptoms and experiences I’d had with my legs. Who likes to hear someone complain? I still don’t think they’d care to hear about my struggles, but more recently I’ve been increasingly excited to talk about my successes. Continue reading I will run the Leadville 100.
The earliest I’ve woken up and most refreshed I’ve felt in the last few weeks was after a couple beers, dancing around, and staying up until 2AM. I was up at 7AM after only 5 hours of sleep and was more excited and energized to be awake than last Christmas. In fact, I think I slept until noon last Christmas.
As far as I can tell there were only three differences between a normal over-sleeping night and this refreshingly short night. It’s possible that drinking a couple beers every night would help, but this is unacceptable. It’s possible that I should be dancing, or working out and having fun every night, which is doable. I’m hoping that I’ve actually been over-sleeping, even on attempted 7 hour nights.
Junior and senior year of high school I slept 5 hour nights, but that included a 2 hour nap every day. Freshman year in college, well, I forgot how to sleep. Sophomore through senior year of college I always woke up for class, regardless of how many hours I slept, or didn’t sleep, night after night. Since I’ve started co-oping and working I’ve spent more hours hitting the snooze button than I used to sleep in high school. Maybe I AOL instant messenger again and relentless social curiosity. Maybe I need to sleep less.
I just received a eulogy more impressive and profoundly fulfilling than any I ever could have imagined. I am overwhelmed.
The words “I Love You” can be incredibly powerful. For many of us, forms of love are the only things that really drive us. While some struggle to say these three little words, you have written an essay, dedicated a detailed heart-felt account which will invariably serve to more than drive me. I am elevated.
Unfortunately for some, “I Love You” has come to lose meaning over suffered years of deceit and betrayal. Even casual over-use can degrade the intensity of the emotion you’re trying to share. Someone you love may not hear what you want them to when you offer these three words alone.
For your words, your vulnerability and honesty, I am deeply thankful. I have learned a great deal from you. My world will undoubtedly be blessed by the reverberations of this loving gesture.
A security is some representation of financial value. Bonds and stocks are examples of securities. The bond is the contract between the bondholder and the organization which describes how the money credited (invested) will be repayed with interest. Bondholders are creditors to an organization, whereas stockholders have an equity stake in an organization.
“…a bond is a debt security, in which the authorized issuer owes the holders a debt and, depending on the terms of the bond, is obliged to pay interest (the coupon) and/or to repay the principal at a later date, termed maturity.” http://en.wikipedia.org/wiki/Bond_(finance)
“A security is a fungible, negotiable instrument representing financial value. Securities are broadly categorized into debt securities (such as banknotes, bonds and debentures) and equity securities, e.g., common stocks; and derivative contracts, such as forwards, futures, options and swaps.” http://en.wikipedia.org/wiki/Security_(finance)
I sold BP today at $38.66 (7/26/2010 12:39:35 PM) for a 22% net return which works out to 187% yearly ROI. I’m counting this as a successful first adventure in the world of wall street and stock market speculation.
I sold for three reasons:
1. BP topped out at about 39 on July 15th. I expect to see similar resistance to breaking 40. This is based on nothing but pattern recognition and my own intuition about group psychology. I expect these sort of moves to be my strong point seeing as I know very little about anything else in the market.
2.Though this may be a good thing in the long run, I believe CEO Tony Hayward leaving BP temporarily increases risk.
3. Pressure on the cap is increasing. I don’t want to be holding BP when it pops. If it pops and people freak out, I’ll buy again.
British Petroleum (NYSE:BP) (Part 1)
British Petroleum (NYSE:BP) (Part 2)
British Petroleum (NYSE:BP) (Part 3)