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BE SURE TO SEE THE SHOWNOTES AND LISTEN TO THIS EPISODE HERE Eve Picker: [00:00:13] Hi there, thanks for joining me on Rethink Real Estate, I'm on a mission to make real estate work for everyone. Real estate can help to solve climate change, can house people affordably, can create beautiful streetscapes, unify neighborhoods and enliven cities. So I'm on a journey to find the most creative thinkers and doers out there. I'm not the only one who wants to rethink real estate. You can learn more about me at EvePicker.com or you can find me at SmallChange.co. A real estate crowdfunding platform with impact real estate investment opportunities open for investment right now. And if you want to support this podcast, join me at Patreon.com/rethinkrealestate, where there are special opportunities for my friends and followers.   Eve: [00:01:17] Today, I'm talking with Kevin Cavenaugh, who may very well be my favorite developer. Kevin has carved out a special place for himself in the Portland real estate world. His buildings are memorable escapes from the mocha colored vinyl covered buildings he so disdains. Forgotten buildings in forgotten neighborhoods, buildings that you and I would not look twice at, are transformed into little creative hubs and bright spots in streetscapes in Kevin's hands. And now he's bringing heart into his practice as well, setting himself the challenge of incorporating homeless housing or anti-gentrification into his projects. All with no subsidy and all providing a return to his investors. I'm going to learn a lot from Kevin and so might you. So listen in. If you'd like to join me in my quest to rethink real estate, there are two simple things you can do. Share this podcast or go to Patreon.com/rethinkrealestate to learn about special opportunities for my friends and followers and subscribe if you can.   Eve: [00:02:45] Hello, Kevin, I'm just really thrilled to have you on my show.   Kevin Cavenaugh: [00:02:49] Howdy, Eve. Thanks for having me.   Eve: [00:02:52] You are one bad ass developer. I'm really not sure where to start with this interview. I've seen so many tantalizing quotes by you, so I figured I'd start with those. Is that Okay?   Kevin: [00:03:05] Okay. Yeah, of course.   Eve: [00:03:07] The one I probably love the most is, "I do a bunch of weird stuff." So what is it you do?   Kevin: [00:03:14] Oh. Boy, that's a big essay question. So I guess for your audience, I'm educated as an architect and I became a developer only because I knew nobody would hire me to do that weird stuff. Well, and when I was working for an architecture firm, I was doing really boring stuff. And I realized early on that I was being hired at phase one as the architect, and the interesting thing is phase zero. Like I wasn't deciding what the 'it' was supposed to be, what the program is. Here's a piece of land, who gets to decide whether it's going to be an apartment building or retail or mixed use. I wanted to decide that. That's why I became a developer. Once that I realized that the developers weren't necessarily smarter than me. They just control the money. And once I realized that it wasn't their money, they just grabbed the important seat at the table. They asked around. I took some of the developers to coffee. I'm like, hey, is there any reason I can't grab that seat myself? And they all said, no, you know, go for it. So that allows me to build my weird stuff. So I design and then develop and own and manage projects that I always wished somebody would hire me to do. If that makes sense.   Eve: [00:04:30] Yeah, it does. So there's another quote which probably comes right off that. "I'm tired of mocha colored vinyl window boring. I can't change the fact that the streets are gray and the sky is gray, but the buildings?" So is this your mission statement? How does this play out in your world?   Kevin: [00:04:48] Well, I've got like a dozen mission statements. It's an ever evolving mission statement. But Portland, Oregon, the skies are gray and the city's gray and it's that's great. I can't change that. But I rail against institutional money. I never, I run away from institutional money. I run away from national franchise tenants. I want to be quirky and local. And actually, I want to prove that being quirky and local and colorful and not doing copy and paste buildings is just as profitable, if not more profitable than the mocha colored vinyl windows buildings. I don't put vinyl in anything. As a trained architect, the design comes first.   Eve: [00:05:29] Vinyl is pretty offensive.   Kevin: [00:05:31] It's so bad, it's so bad. And it's cheap and it makes sense in a pro forma if I'm going to sell the building. But because I don't sell anything, I can do deeper dives on what I put in the building. I can paint The Fair-haired Dumbbell. That paint job on that building...   Eve: [00:05:47] Is insane.   Kevin: [00:05:47] Cost a half a million dollars. It's the most expensive paint in the world. And I'm never going to sell the building, so I can make different decisions and I can add to the city skyline in a way that institutional money would never consider.   Eve: [00:06:02] Yes, and that is impactful, isn't it?   Kevin: [00:06:04] I think so. I hope so.   Eve: [00:06:06] So there's a final quote I'm going to read to you.  "I just realized that I don't have to play by the rules. It's that simple." How does that play out?   Kevin: [00:06:17] Real estate development is so easy and straightforward and simple. It's almost, I'm never the brightest person in the room. The only thing I am is the person with the largest risk appetite, in the room. So once I took Francesca Gambetti to coffee and she was a client of ours when I was in the, at the architecture firm and I said, hey, how do you, what is a pro forma, how do you do what you do. And she laughs. She's like, you're already doing it, Kevin. You just bought a house in my neighborhood and I saw that you're fixing it up and you're selling. That's development. That's real estate development. You just have to shift the decimal point over. And instead of doing your house, do a little mixed use building. Or it could be an adaptive reuse. It could be new construction, but A plus B equals C, um, you know, hard cost plus soft cost plus land cost, you know, that's that's your total all in cost. And as long as when you're done, throw a cap rate on it, it's worth more than what it costs. You're a successful real estate developer. So then my first question is like, that's great, Francesca, what the hell's a cap rate? So like, I was starting at zero. And after twenty minutes, I knew I knew everything. And then she emailed me her pro forma, which is the pro forma that I still use today, and all of my pro forma are up on my website open source. So people are downloading my pro forma from my products every day because if she gave it to me, I can pay it forward. It's not complicated. It's simple. And when people try to make it complicated, they mystify it in a way that keeps the layperson out of real estate development.   Eve: [00:07:51] Absolutely.   Kevin: [00:07:52] Which makes American cities dumber and uglier and more mocha colored.   Eve: [00:07:56] And doesn't spread the wealth around. That's what I deal with every day in crowdfunding. The fact that people don't understand the special language that's been developed for the developing incrowd, that just doesn't have to be that complicated.   Kevin: [00:08:07] It's not necessary.   Eve: [00:08:08] Yeah.   Kevin: [00:08:09] It's so dumb. It's just it's you buying the neighbor house across the street that's dilapidated and fixing it up and selling it. That's real estate development. What you and I do, Eve, is no different. It just takes a little longer and it's C for commercial instead of R for residential. But...   Eve: [00:08:25] That's right, right.   Kevin: [00:08:26] Everything else is the same.   Eve: [00:08:27] Yeah. I can't wait to download one of the pro formas. I'll probably use it.   Kevin: [00:08:32] You're welcome to it.   Eve: [00:08:33] There's nothing worse than getting a pro forma that's like 20 pages, 20 tabs, an Excel spreadsheet and you've got to work your way for every number, trying to figure out where it came from.  That's just too complicated for me.   Kevin: [00:08:43] Not necessarily. Mine's one page. And the funny thing is, I go to a bank, with that pro forma that that you're about to download, and it's one page and I show it to a bank and I can get a 10 million dollar loan. So complex isn't required. Banks aren't demanding it. It's just part of that language that we feel we have to create to keep the outsider out, which is just not helpful.   Eve: [00:09:07] Not at all. So going back to your quote about the mocha colored vinyl window boring, many of your projects have really both striking facades and pretty far out names like Atomic Orchard Experiment, Burnside Rocket, or Dr. Jim's Still Really Nice, which I admit is my very favorite building.   Kevin: [00:09:29] That's where I live. That's that's what I'm talking to you from, right now.   Eve: [00:09:31] Oh, that's a beautiful building.   Kevin: [00:09:32] There are stories behind all the names. I don't know that I want to tell you the stories, though.   Eve: [00:09:35] Oh, well, what are you trying to accomplish with your buildings? Let's talk about that.   Kevin: [00:09:41] They are all experiments. They're all just things that I want to do and I'm curious about professionally and sadly probably like you, it all is interesting. It all like when someone brings an opportunity to me, I look at it. I have such a hard time saying, no, I'm an actual addict. Like I, I can see fun in almost any project. And I go to my coworkers, like should we do this and they're just as bad as me. They've never said no, no boss, don't buy that property, don't do that building. We are all in all the time. The names are funny. It's just that if I told you that the names are so deeply personal to me and I found in the past that when I explain to somebody what a name means, they're almost disappointed because the story that's in their head or what they've kind of thought of is much more compelling than what I just told them.   Eve: [00:10:32] I have no preconceptions about who Dr. Jim is.   Kevin: [00:10:36] Dr. Jim Saunders is an eye doctor.   Eve: [00:10:39] Oh.   Kevin: [00:10:40] And he sold me a warehouse over on Southeast Ankeny Street. And I got really creative financing and I borrowed hard money for hit the down payment. He carried a contract so I bought his building without any money of mine. And as soon as I closed on it, a hard money guy reached out to Dr. Jim Saunders and said, hey, Cavenaugh has no skin in the game. I want to replace him. I want, the buildings worth more than you sold it for. I'll pay you more.   Eve: [00:11:06] Oh. Eww.   Kevin: [00:11:07] A just as little end around. And I had bounced a check, my first payment to Dr. Jim bounced. So like, I was in a really vulnerable place. And Dr. Jim called me up and he's like, Hey Kevin, like what are you doing. Like I like you. You've been, we've been talking for a year. We're like, you put this together and like I believe in your vision. Don't like, I don't want to get calls like this. So he could have made more money. And he said he had other offers for more than than what I was paying him as well. And he kept honoring his handshake to me.   Eve: [00:11:41] He is really nice.   Kevin: [00:11:44] Yeah, he's really nice. So ,that building, that project was called Dr. Jim's Really Nice. Now, in the recession, I had to sell that warehouse because the bank put a gun to my head and I lost everything in the recession.   Eve: [00:11:57] Awww.   Kevin: [00:11:57] But lo and behold, eight years later, I bought another warehouse, a hundred year old warehouse, one more neighborhood over. The exact same program, that exact same phase zero that I talked about, I was doing. And when thinking of a name, I just I wanted to still honor Jim Saunders. So I named it Dr. Jim's Still Really Nice. That's the LLC of the building and it's a single asset, LLC. Dr. Jim doesn't know this building is named after him. I haven't I haven't talked to him in a while, probably should mention to him that I've given him props.   Eve: [00:12:31] Well, I think that's a great story behind the name. So what are you trying to like, they're all experiments, but I know I've been to some of these and I love your buildings.   Kevin: [00:12:43] Thank you.   Eve: [00:12:43] And I can see that they are, you know, experiments with a clear purpose. There's got to be more than just I'm going to experiment with this building.   Kevin: [00:12:52] Yeah. Yeah. So there's a couple different layers to that. When I first started, it was about left brain, right brain. Even before that, I think most buildings have too many cooks in the kitchen. I think buildings that we're all drawn to and we all see have one dominant voice, one dominant vision who is in charge. And and it's not a committee of designers or a community.   Eve: [00:13:18] Not a democracy, right.   Kevin: [00:13:19] It not a democracy. No. And I say that to my investors and I say that to other folks. I don't collaborate. I don't have any interest in collaborating. If you want to if you want to hop into my 15 passenger van, that's great. Just you got to sit in the back. I'm going to I'm driving this van. I'm not sharing the steering wheel with anybody. And you end up getting these hopefully iconic, singular, visionary buildings that I don't need to explain them to you. You as the observer or participant or tenant. You just get it. And you don't know how I got there. You don't care. You're just really happy to be in the building. That's the goal.   Eve: [00:13:52] Right.   Kevin: [00:13:52] When I started, the first layer was left brain, right brain. So a product always starts with the design. And then I instantly toggle over and do a pro forma. And if the numbers don't work, then I crumple up the paper and start with a new design. So it has to be design first and then the numbers. But the numbers can't be ignored because there's a lot of architects who become developers and just done one project and it's an ode to their ego and then they can't do it again because all of their money is sunk in the building. It's not really a successful financial deal in the bank. The bank says next time, like, nah, I'm not that interested in giving you the million dollars because that wasn't very pretty the first time. So the numbers have to work. But the vast majority of our peers, Eve, it's only the numbers. So I view those mocha colored vinyl windowed buildings. I call them either Greavy buildings or I call them pro formas with windows. And I look at them. I think I know exactly what the numbers look like in that, because it's just a pro forma that the developer is only tasking the architect to do the bare minimum to reach this ROI, to reach this return, to reach to reach this number.   Eve: [00:15:04] Right.   Kevin: [00:15:05] And the funny thing is. None of our buildings are maxed out. So if a developer says, hey, I know I can put 100 apartments on this site, so they hire the architect and the architect has no option of building designing 90 units. When a 90 unit building might be significantly better to the city skyline, to the  streetscape.   Eve: [00:15:23] Right.   Kevin: [00:15:23] There are no dog units with their 90 units, but if there's 100, there's going to be some dog units. But the developer doesn't care. He or she just wants the 100 units. So toggling back and forth between my left and right brain is all about making sure the design is always front and center and it just has to make enough money. And then I pull the trigger, then I go for it. The tricky thing is that the last layer to that equation, what makes a building compelling or not, is about social repair. So now it's more about head and heart instead of just staying left brain, right brain all on my head. Now I look around the city and I see homelessness or I'm doing a project that supports social workers. I'm doing a project that supports 18 year olds aging out of foster care, which have a higher proclivity to become homeless. I tried to do a reverse gentrification project, which isn't actually a thing, but in the office we call it gentlefication. So how do I how do I develop in a neighborhood that's turning without displacing anyone who's already there? So these are the more social repair elements that I'm trying to lean into, which is super fun, but hard.   Eve: [00:16:33] Very difficult. Yeah. Oh, that's really interesting. So these projects I mean, I've seen you do some pretty remarkable projects, which includes homeless housing and in neighborhoods that no one else have looked at really before. Are they making you money? Are they making your investors money?   Kevin: [00:16:53] They are. Jolene's First Cousin is my first attempt to tackle homelessness, and it's up and running. It opened last summer and we cut Q4 distribution checks last month.   Eve: [00:17:10] That's amazing.   Kevin: [00:17:10] And it made five percent from the crowdfunded equity. It made, I think seven percent for the long term tranche of investors. I raised three hundred grand of crowdfunding and three hundred grand of accredited investors. And there's not one dollar of public money in that project. And I'm super proud of that.   Eve: [00:17:29] Amazing. That's amazing.   Kevin: [00:17:31] It's fun.   Eve: [00:17:32] Congratulations.   Kevin: [00:17:33] Thanks. And the performance online, go ahead and take it. And I'm I'm breaking ground on Jolene's Second Cousin and I'm buying the land for Jolene's Third Cousin. So I'm just going to pepper, these nestle into neighborhoods. I don't like Pruitt-Igoe or Cabrini-Green. I don't like when thousands of poor folk are crammed into a building. That's a great way to not break the cycle of poverty from generation to generation. So each Jolene's Cousin only has like a roughly a 12 bed SRO plugged into it, like a 12 bedroom apartment, like a flophouse, and the tenants pay rent. It's just that it's super, super, super cheap rent. And there's usually a subsidy for that rent. That's not my, I'm not involved in that. I just provide the ...   Eve: [00:18:22] What's the what's the rest of the building. How do you make that pro forma work?   Kevin: [00:18:26] It's internally subsidized. So, Jolene's First Cousin has three retail spaces. It has a hair salon, a coffee shop and a bakery. It has two market rate apartments that are very expensive and it has the SRO, the homeless housing unit. So when all six rents are added together, it's enough to spin off a profit. And the other fun thing is, it's allowed by a right. So I didn't have to do any special entitlements to get it. In Portland, you have to go and present to the neighborhood association on any project. Because it's a law by  right, you don't have to do what they ask, but you just have to be a good neighbor and be transparent. This is the first neighborhood association I thought I was going to go in front of where I was going to get rotten tomatoes thrown at me. Because here I am, I'm bringing homeless in. I mean, there's a single family house right next door and I presented it and I kind of stood back and waited and there were no questions and there were no tomatoes. And then I asked a question, how do you guys, what's your take on this? Like, how do you feel about bringing homeless into your neighborhood? And then a woman in front said, well, once they lived there, they're not homeless anymore.   Eve: [00:19:34] And they're probably already in the neighborhood, so giving them a home...   Kevin: [00:19:38] Exactly. And then another neighbor said, with 11 bedrooms, like, we're going to know their names. It's going to be like Suzy and Jim and Frank. And if it was 100 units, we probably would be pushing back Kevin. But there's 11. So they were in total support. And they're it's been wonderful.   Eve: [00:19:56] That is wonderful. And, you know, I think it's vastly different than it might have been five years ago. I think homelessness and affordable housing is now on everyone's mind. And it's a real shift. But, you know, what about the two market rate units? How do they feel about the SRO unit right next to them?   Kevin: [00:20:13] That's a great question, because there was so much speculation in the papers, on blogs, like like Cavenaugh's an idiot. Like no one's going to rent those. Nobody's going to want to, like, be paying 1,800 bucks a month living like next to guys who used to be living in sleeping bags out in front on the sidewalk. And my response was like, well we'll see, you know, like all of my products are all experiments. It's a question. There's only two units. My guess is there are two people who will love being part of this. And lo and behold, they rented out in about 20 minutes.   Eve: [00:20:51] Oh, that's fantastic, Kevin.   Kevin: [00:20:52] There's a huge backup. Yeah. Backup for people who want them when they become vacant again.   Eve: [00:20:57] Are you sure you won't partner with anyone? Because I want to do a project with you.   Kevin: [00:21:03] Just take it...   Eve: [00:21:03] I would like to be in the passenger seat, not the back seat.    Kevin: [00:21:07] You're welcome to be in the passenger seat. I do. I do talk about that. I said it's not a pretty ride. It's usually scary, but I always arrives safely at the destination.   Eve: [00:21:17] Oh, it really sounds wonderful, sounds wonderful. Okay.   Kevin: [00:21:21] But you know exactly how to do this, Eve. You should just take my plans and my pro forma and build it in Pittsburgh.   Eve: [00:21:27] Yeah, I should. I've been thinking about it for a long time, actually. I have one in mind, but it's a lot of fun what you're doing and really impactful. So, you did mention crowdfunding. So, you know, I first became aware of your work when I started to build Small Change, my crowdfunding platform. And you had launched a Regulation A offering, which, if I'm remembering properly, may have been the first of its kind for one of your buildings in Portland.   Kevin: [00:21:53] Yes.   Eve: [00:21:53] The Fair-Haired Dumbbell. And what was that about? Why did you do that?   Kevin: [00:21:58] Good question. I don't, I didn't realize it was the first until we were done and then my lawyer, I chose this lawyer who was recommended to me because he was an expert in crowdfunding, all the hoops that he had to jump through. And when we were done, it took me a year and a half to to get through the SEC regulatory framework. He, on the phone is like, oh, my God, congratulations. We're so excited. This is our first one. Wait, what? Like you're the expert? What do you mean? Like this is your first one. He's like, no, this is everybody's first one. So,   Eve: [00:22:31] Wow.   Kevin: [00:22:32] It was a big deal. It was the the first new construction. I think there was one prior to me, construction that the Fundrise brothers put together.   Eve: [00:22:40] Yes. I remember seeing a photograph of the paperwork they had to submit, which was about three feet high.   Kevin: [00:22:47] Yeah. Yeah.   Eve: [00:22:48] And just, um, just for listeners who are not aware, Regulation A is an offering that lets anyone over the age of 18 invest. It requires really writing almost like a mini IPO and submitting it to the SEC and getting their approval before you can launch and raise money. Right?   Kevin: [00:23:05] Exactly right. Yeah. And it's it's a lot it's a it's a heavy lift.   Eve: [00:23:10] It's really not worth it for, you know, anything much under five or ten million dollar raise. It's too much work. Right?   Kevin: [00:23:16] I raised one and a half million dollars.   Eve: [00:23:18] Oh!   Kevin: [00:23:19] I don't know that I would do it again for that amount, but I want to do it again because the idea of it is so profound to me and I know to you too, Eve. So, I'm legally not allowed to talk to my mailman or my kid's teacher about a very lucrative development deal that I'm working on. They're not accredited investors. They're not already wealthy.   Eve: [00:23:44] Right.   Kevin: [00:23:45] And part of the social repair that I'm working on is the wealth gap in America. It's broken, it's distorted. It's not sustainable in the long term. It's not sustainable today. So when I decided to dip my toe into the crowd investing pool, it was purely to allow mechanics and school teachers and librarians to own a 17, 18, 20 percent, 10 year IRR building with me. Right. Internal rate of return, a really lucrative investment. Like my wife has a 401k and she puts her money in a mutual fund. And that's all she, the options to her are different than the options to somebody who's on the 17th fairway of a country club golf course talking to his buddy about deals.   Eve: [00:24:32] And many people don't have a 401K at all. They've just got the bank with less than zero percent interest.   Kevin: [00:24:38] Exactly. So it was important to me, just ethically and profoundly to do this, even though it was, it would have been so much easier to just tap some rich guy's shoulder and say, hey, I need 1.5 million, that's the gap to get this product off the ground. Instead, I took a year and a half and people for as little as 3,000 dollars now own the Dumbbell with me. And they've been getting paid from day one, eight percent.   Eve: [00:25:01] That's fantastic. So, yes, since then, regulation crowdfunding has come into play, which is, would be much easier for you. But I have yet to convince you, yet.   Kevin: [00:25:11] Well, I've done two other crowdfunding vehicles on the homeless housing project. I did raise 300,000 dollars that way...   Eve: [00:25:19] Through a state vehicle, right?   Kevin: [00:25:21] Yeah. State only. And that was unaccredited. And then on my Tree Farm Building. I like that one for your listeners...   Eve: [00:25:29] What is a Tree Farm Building?   Kevin: [00:25:32] You got to go my website and see it, but it's like it's self-explanatory.   Eve: [00:25:36] Okay.   Kevin: [00:25:38] But I raised two million dollars that way, but they're more accredited and I don't want to holler from the rooftops about that. But it is legally, it's another form of crowdfunding.   Eve: [00:25:48] Well, we just had a breakthrough on our site. We raised almost 900,000 dollars through Reg CF.   Kevin: [00:25:54] Wow.   Eve: [00:25:55] For a project in the Berkshires. And the issuer was the most pleased when the local librarian made an investment.   Kevin: [00:26:04] Yeah.   Eve: [00:26:05] He was just delighted. And I mean, that's really the point, right? That's why I do it.   Kevin: [00:26:11] It democratizes real estate investing.   Eve: [00:26:13] Yeah.   Kevin: [00:26:14] I understand why there are fences up that keep the shitty developers from bilking Mrs. McGillicuddy from her retirement. Like there should be there should be rules and laws against that from happening. So so lowering the bar for me to talk to Mrs. McGillicuddy can be scary, but it's still a pretty damn high bar. I just like that I can jump through some hoops and you can jump through some hoops and Mrs. McGillicuddy can invest in a building.   Eve: [00:26:43] Well, you can actually, under Reg CF talk to her, but you can't tell her the terms of the offering. That's got to be on a registered funding platform. But you can say to her, we're doing a project and it's around the corner from you and you can invest. If you go to this funding portal, right?   Kevin: [00:27:00] Yeah, yeah, I love it.   Eve: [00:27:02] Yes, I love it, too. Okay, so so you've gone from getting your architecture degree, to joining the Peace Corps, to far out real estate developer. And told us a little bit about how you did that. And what's the biggest challenge you've had?   Kevin: [00:27:22] Mmm, well I lost everything in the 2008-10 recession. That was difficult, but, it I mean, on paper, that should be the most challenging. I lost everything. On a Thursday, I had a net worth of four million dollars. And then a month later on this day, on a Thursday, I was a million dollars underwater. And that should be bad. That should be difficult. My buddy claims that I have HSP, which stands for hyper serotonin production, which isn't a thing, but I didn't even know at the time that I was getting punched in the face by the economy. Every day I would wake up like, Okay, I guess this is the puzzle and I like puzzles and I know you like puzzles and just everything.   Eve: [00:28:14] Yes.   Kevin: [00:28:14] All of our products are puzzles and it's just another puzzle. And I got to figure this one out. So I should have probably been more devastated by it, but I was too dumb to know that I was, you know, in a hole.   Eve: [00:28:24] Oh, I don't know that that's forward looking, right?   Kevin: [00:28:28] Yeah, I think that my internal wiring is probably such that I, like my wife calls me dangerously optimistic. So there are probably things where I should have been more concerned or realized that I was on the ground, but I just didn't even realize it.   Eve: [00:28:45] Wow. So, you allowed to talk about your next project. What are you working on now?   Kevin: [00:28:50] Sure. This is a fun one, so I never want to sell anything.   Eve: [00:28:55] Why is that? Is it because you love your buildings too much?   Kevin: [00:28:58] Yeah, it's like selling my progeny. Like, I spent so many, like I lie in bed for I go to sleep and I'm like building. I close my eyes. I'm building the building in my head and by the time it's drawn, I've already built it 100 times in my head. It's my baby. Like in the 2008 recession, now a lawyer owns the Burnside Rocket. And I did, it's LEED Platinum. There's a geothermal open loop heat pump under the under the building, although all the water is, you know, I have tapped into a 10,000 year old aquifer for all the potable water. It's it's a crazy fun experiment. And now some like, you know, kind of a knuckleheaded lawyer who doesn't care about that, owns that. It's just an asset. And he views it differently than I view it. So I don't want to sell. Was it Monday, my most recent project? I'm buying a house on a big lot out in what's called The Numbers of Portland. It's a pretty trashy area. It's no sidewalks, deeper poverty, houses without foundations, double wide trailers. It's it's it's rough, but it's also where all the young families are moving because they can buy there. Because the house prices have just gone through the roof here. So we all understand that in five, 10, 20 years, it's going to be a place you want to be. It just not a place, now. You're on the bleeding edge of gentrification. So, I'm actually going to buy this house for 265,000 dollars. And on Zillow is worth 100,000 more than that. It wasn't on the market. Someone just called me up and I'm going to split the house off and probably give it to someone else to fix up and keep that. I don't need the profit from that. Someone else can go get the profit, but all they want is the land and the rest of the land, the, a guy named Eli Spevak is a developer in town. And he does forward thinking policy. And Portland has some wonderful density promoting policy and Eli's work to change all the zoning for every single family house you can now build fourplex on. You're allowed by right to build a fourplex on it, in the entire, everywhere in the city. And this lot is such that I could build 12 houses if I wanted to. I don't want to own rentals out in The Numbers. So what I'm going to do is I'll fit seven. There will be seven two bedroom cottages, two story, two bedroom. Little front porches, you'll walk down a path and they'll spin off to the left and right. And these will cost 200,000 dollars each but be worth 300,000 dollars each. And I will sell them off for two hundred thousand dollars to first time homebuyers who qualify. You have to be poor, whether it's a perfect partner with Habitat for Humanity or some agency to identify who the buyers are. But held against the deed of the house, if you buy this for 200 and that's worth 300, that's great, but has to always be owner occupied. And if and when you sell it, you have to sell it at two thirds of the appraised value. So it has to always be affordable. So if you sell it for, if it's worth 600,000 grand in a decade...   Eve: [00:32:03] How are you going to track them?   Kevin: [00:32:06] Just put a covenant against the deed on everything.   Eve: [00:32:08] Wow, and are you going to break even on this?   Kevin: [00:32:12] I'll probably make 10 grand per house, so I'll make 60 grand and it's not enough to, you know...  Yeah, I'll break even. It's it's a deep experiment. The other projects, I've got 21 other projects and since I keep them ,they all spin off a little bit of money to me. But you know, it's been a decade since the last recession and now I've got those 21 projects, 14 of them are spinning off money and I now make enough passably that I don't need each project to work.   Eve: [00:32:48] Yeah, yeah.   Kevin: [00:32:48] If it breaking even is is a fine. Not everyone do I want to do that with, but...   Eve: [00:32:54] Interesting.   Kevin: [00:32:55] This feels fun. I'm also this week I'm putting an offer in on Jolene's Third Cousin, so I'm keeping that going. So there's, there's no lack of fun stuff. I'm breaking ground on an apartment building where 20 percent of the lofts are being held aside at 60 percent of median family income for I mentioned before, 18 year old aging out of the foster care system in a really great neighborhood. Most see their options for living are way out in The Numbers, not near jobs, not in your transit, not near opportunities. So that'll be fun.   Eve: [00:33:30] It all sounds fun. And I'm really jealous.   Kevin: [00:33:33] I just I'm just I virtue signal like nobody else, you know, that's all I'm doing.   Eve: [00:33:39] So I'm going to ask you one wrap up question and that's what's your big, hairy, audacious goal?   Eve: [00:33:46] Oh, that's a that's a great question, because I just spent the month of January vacationing and usually the big, hairy, audacious goals happen when you're not in your 9:00 to 5:00. You have to step outside of your life to to have them kind of allow your your brain to accept them. So, my youngest of three is a junior in high school, and in a year and a half, I'll be an empty nester. And I have been courted by lots of other cities. Cincinnati, Honolulu, Denver. And I've always said no because I can't do what I do it unless I am embedded in that city. I do a lot of micro restaurants. I find that food is a great inroad into a neighborhood. It's a great, micro restaurants are like a a variation of the food cart. I understand the business model. I need to live in Pittsburgh to know who the sous chefs are, looking for a space that can afford 25 or 30 grand if they call their uncle and their neighbor and they can cobble together some money and open up a restaurant. I'll never know that person without living in Pittsburgh.   Eve: [00:34:54] Mm hmm.   Kevin: [00:34:55] So in a year and a half, I know that I'm start taking the show on the road. And to kind of continue the the virtue signaling theme. I am a fifty three year old white man. And the vast, you know, this Eve, good God, the vast majority of developers look like me. Maybe 10 years older, maybe 50 pounds fatter, and it's just it's a caricature.   Eve: [00:35:21] Mm hmm.   Kevin: [00:35:21] But it's true. And there's no license you need to be a developer. There's no special credentials or, you just need to have knowledge and you need to be invited into the room. You need to have access to the 17th fairway, the country club, and that's a broken system. So, as I go into cities like Honolulu or Tucson, I'm thinking of Detroit as well. And I create branches of Guerrilla, and I go and I drop myself in for three months at a time. I want everyone that I hire to eventually run the show. To be native Hawaiian or Latino or African-American, and when I leave, I'm gonna drop the keys off to the company, to the next generation, a developer that looks nothing like me because that doesn't happen to them. When I lost it all, it took me about a minute with my 505 credit score to get a loan for a million dollars for my next project.   Eve: [00:36:20] Mm hmm.   Kevin: [00:36:20] That's not OK. There are people who are much more deserving and I didn't question it at the time. I was just so happy that I can merge back into traffic and start developing again. Now, we all realize that there are people at that same bank getting rejections that were much more deserving of the money. They just didn't look like, I look like I'm good at tennis and golf. I look like, I have the gift of gab. That helped me get that million dollars and my face more than anything else. I had a 505 credit score. That's offensive. That's really, really bad. And only now am I realizing that other people need to just be handed opportunities and they need to have hutzpah and they need to have tenacity, the way that I know you have, Eve. I mean, it's more about personalities than skill. I can teach you skill. I can teach you how to do certain tasks, like just the way that Francesca Gambetti taught me.   Eve: [00:37:15] It's about sticktoitness, too, isn't it?   Kevin: [00:37:18] Oh, my God, yes. If you don't have a risk appetite and when I'm interviewing the next generation in Detroit, I want to know all about you as a person. I don't care about whether you know Excel. I don't care about where you went to school. I need to know what happens when you get punched in the face.   Eve: [00:37:32] Yeah.   Kevin: [00:37:34] And I can't wait ten years from now, to walk away from these branch companies and hand the keys off to the next generation and change the face of what development looks like.   Eve: [00:37:43] That's an amazing goal. And I really appreciate you taking the time to talk with me. I'm totally in love with what you do, Kevin, thank you so much.   Kevin: [00:37:54] Thank you. It's fun.   Eve: [00:38:10] That was Kevin Cavenaugh.   Eve: [00:38:13] Kevin is a rare developer. Left brain, right brain, head and heart all come to bear on his wildly creative buildings, his personal solutions to the physical world. Each building must make an occupant or visit a happy one. Each building must drown out the gray of Portland streets. Each building has a tantalizing name with a back story. And now each building needs to serve impact goals as well. Homeless or affordable housing for a start. All while making a return for investors. Wow.   Eve: [00:39:02] You can find out more about this episode on the show notes page at EvePicker.com, or you can find other episodes you might have missed. Or you can show your support at Patreon.com/rethinkrealestate, where you can learn about special opportunities for my friends and followers. A special thanks to David Allardice for his excellent editing of this podcast and original music. And thanks to you for spending your time with me today. We'll talk again soon. But for now, this is Eve Picker signing off to go make some change.

Questions/topics from the Linchpin community answered were: 1. If someone has a barbell, is there value in doing the Dumbbell workouts? If so, what? 2. I don't have a pull-up bar or rings. What should I do in place of pull-ups? 3. I don't have a bike/rower & it is snowy outside. What can I substitute for running? 4. Regular treadmill vs self-powered treadmills. 5. Would people benefit from more Heavy Days? And much more...

All Ireland league prop and Rugby Muscle Elite Athlete Daragh features in today's Podcast in a bit of a candid edition, where his athlete check in was recorded for you guys to see, listen and learn. This episode sees us discuss his training over lockdown, changing clubs and build out a plan going forward into next season1. 2:00 Background for the year, before Lockdown 2. 5:25 Conditioning work that paid off3. 9:42 Tempo fitness feedback4. 10:02 Bodyweight work feedback 5. 13:53 Training before the second lockdown6. 15:49 Motivation to stick with the program and diet7. 23:02 Building out the plan8. 26:55 Building out the diet and nutritionMore on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with ArticlesSupport the show (http://rugby-muscle.com)Support the show (http://rugby-muscle.com)

Visit IRON COMPANY for all your free weight and gym flooring needs https://www.ironcompany.comCheck out Marty's weekly column, RAW with Marty Gallagher, at IRON COMPANY for training and nutrition info used by world champions. His latest article "Strength Training: How NOT to do once-a-week strength training" can be found here https://www.ironcompany.com/blog/once-week-strength-training/Jim Steel's monthly column can be found at IRON COMPANY here https://www.ironcompany.com/blog/category/fitness-articles/jim-steel/For online coaching email marty@ironcompany.com or jim@ironcompany.com If you enjoy the podcast please leave us a review. Thanks for listening!

If you start this episode at exactly 10:51PM, you can ring in your New Year by hearing @the_squatfather say stay gifted and if that's not the way you want to ring in 2021 then you might have a few screws loose. The boys are back in town and they're answering all of your questions: good ones, bad ones, and everything in between.   Be on the lookout for AMAs on @teamkuza @cameron_cheek @paulie_rocket and @the_squatfather's  story from time to time and maybe you can also get famous by asking us something insane.  Questions answered include: 2:34 - Question from @eric_andrew_evans: Are white cheddar cheetos acceptable intra workout?  14:07 - Question from @eric_el_dorado: Is there a list of must have supplements that you think people should have whether they be casual gym goers or competitors?  24:15 - Question from @jaycoopz: How to manage hunger with an average deficit and plenty of fiber and protein?  38:26 - Question from @baylofit: Overall for chest growth: Dumbbell or barbell bench? How to implement things like pauses and tempos?  53:56 - Question from @andy_fortin53: How do you know if you are mentally prepared to do a show?

The honorary Dumbbell has finally come back to The Weight Room! That's right, you guessed it - Erin McGown (GROUP TEXT PODCAST) is making another triumphant appearance. This time she has big news! She tells the guys all about her new experiences as a NASM personal trainer!! Erin is always inspirational and hilarious and she lays out her training philosophy and gives some good insight on exercise and motivation now the she in on the other side of things. “Light Weight Baby!!”

Minute Marker: ////////////////////////////// Gymnastics Level 1 Metcon (AMRAP - Reps) 3 Rounds ME Feet Assisted Rack Chins ME Bar Rows Rest 1:00 Level 2 Metcon (AMRAP - Reps) 3 Sets ME Wrestler Grip Pull-ups Rest :15 ME Hanging Hip Touches Rest 1:00 Level 3 Metcon (AMRAP - Reps) 3 Sets ME Ring L-sit Strict Pull-ups Rest :15 ME Toe to rings Rest 1:00 ////////////////////////////// Weightlifting Once you hit your 20rm squat/hip thrust proceed directly into the straight arm dumbbell pullover Back Squat (Find 20rm) Add 5-10-lb. from last week ALT: Hip Thrust (Find 20rm, Tempo 2002) Add 5-10-lb. from last week Superset Straight Arm Dumbbell Pull-over (20rm, 2111) Add 5-lb. from last week ////////////////////////////// Conditioning Metcon (AMRAP - Reps) 2 Rounds: M1: Max Effort Calorie Echo Bike M2: Wallballs, 20/14-lb. M3: Devil Press, 50/35-lb. Set of Dumbbells M4: Russian twists, 50/35-lb. Dumbbell *:15 rest between each minute ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Push Press (8-8-8-8-8-8-8-8, 3001) Weights will vary widely, it's mostly important to get a baseline here. Most people will fall between 35%-50% of 1rm :03 negative means 3 seconds. Make it burn! Rest exactly:30 between sets. ////////////////////////////// Conditioning 13.1'ish (AMRAP - Reps) AMRAP17 200 Double-under 30 Snatches, 75/45-lb. 150 Double-under 30 Snatches, 135/75-lb. 100 Double-under 30 Snatches, 165/100-lb. 50 Double-under AMRAP Snatches 210/120-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Collusion ////////////////////////////// Gymnastics Level 1 Level 2 Metcon (Time) 10:00 to accumulate as much time under tension as possible: 1. ME Dead Hang 2. ME Ring Support 3. ME Bottom of Push-up Rest 1:00 3. ME Bottom of Push-up 2. ME Ring Support 1. ME Dead Hang You move without resting between the three in order holding each to max effort. Once you get done with the first round, you rest 1:00 and complete in reverse order. Repeat this pattern until 10:00 is up. Record time under tensions in the comments R+: Bottom of the push-up is done with rings Level 3 Metcon (AMRAP - Reps) AMRAP10 5 Bar Muscle-ups 5 Toe to bar ME Strict Pull-ups Rest 1:00 after each round ////////////////////////////// Weightlifting The idea here is to get your form right and have the bar set-up to hit 18.2a. Make sure you check you performance history on this one. Power Clean (EMOM10) EMOM10 M1-3: 5 Reps (TnG) M4-6: 3 Reps (TnG) M7-10: 1 Rep ////////////////////////////// Conditioning Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap Crossfit Games Open 18.2 A (all divisions) (Weight) Use the remaining time from 18.2 to accomplish a 1RM  clean ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Interval Weight Training (IWT) Metcon (AMRAP - Reps) 4 Rounds 10 Snatches (AHAP n/m than 2 sets) 4:00 Row for max meters -Rest 2:00 between rounds -After 4th Round, rest a total of 4:00 Skill Acquisition 10 Minute Cap Px: 10 Plank Saws 20 Plank Toe Taps 30 Seated DB Strict Press Rx: 10-12-14-16...... Toe to bar Shoulder Taps Rx+: 10-20-30-40-50 Calorie Row Feet Unbroken Handstand walk *Penalty for breaking a HSW = 5 calories ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics Level 1 50 Strict Rack Chins (Time) 10:00 Cap 50 Rack Chins The point here isn't to finish just to say you finished. It is to finish doing them correctly. Torso vertical throughout - no exceptions. Scaled version is feet on the ground. Level 2 50 Strict Pull-ups (Time) 10:00 Minute Cap 50 Strict Chin-ups Level 3 30 muscle ups for time (Time) 30 muscle ups for time Rings 10:00 minute cap ////////////////////////////// Weightlifting Bench Press (8-8-8-8-8-8-8-8, 31X1) Focus on the negative! Rest no more than :30 between sets 35%-50% of 1rm ////////////////////////////// Conditioning Metcon (Time) 21-18-15-12-9 Hang Cleans Thrusters Barbells: Px: 65/45-lb. Rx: 95/65-lb. R+: 125/80-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Bar Star (AMRAP - Reps) Teams of 3 AMRAP 7: 50 Back Squats, 155/105-lb. 50 Back Squats, 185/135-lb. AMRAP Back Squats, 225/155-lb. Rest 3 Minutes AMRAP 7: 50 Bench Press, 135/95-lb. 50 Bench Press, 155/105-lb. AMRAP Bench Press, 185/135-lb. Rest 3 Minutes AMRAP 7: 50 Deadlifts, 185/135-lb. 50 Deadlifts, 225/155-lb. AMRAP Deadlifts, 275/185-lb. If you did yesterdays workout - sub bench press out with any of the following: Press series Snatch Lunges ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Hero Workout Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-ups In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010 To learn more about Coe click here

Shane Belcourt and Face2Face host David Peck talk about Amplify, resistance, Metis history and voice, interpretation and interconnectedness, sonic highways, identity politics, music and art and what it reveals about culture and us.TrailerMore info here.Synopsis:Our Endless Resistance featuring songwriter Shane Belcourt author Maria Campbell and Métis Rights Advocate Tony Belcourt.Métis songwriter Shane Belcourt, finds inspiration looking back on interviews he did with celebrated Métis author Maria Campbell, and his father, an acclaimed Métis Rights leader Tony Belcourt.What are lessons we can learn from the 1960-1980 Métis Rights movement?About Shane:Shane Belcourt is a two-time CSA-nominated Director, with award-winning narrative and documentary works in both film and TV. His debut feature film Tkaronto, had a theatrical release, was sold to SuperChannel and Air Canada, and was showcased in both the TIFF Indigenous Cinema Retrospective and the UCLA Film & Television Archive traveling exhibition, “Through Indian Eyes: Native American Cinema”. Shane also directed Chanie Wenjack which Walrus Magazine noted as “The Heritage Minute Canada needs to see”.His most recent feature film, Red Rover, premiered at the Whistler Film Festival, opened the Canadian Film Festival, and was released in March 2020 to glowing reviews.On the documentary side of things, Shane directed Kaha:wi, which features dancer and choreographer Santee Smith. It premiered at the imagineNATIVE Film + Media Arts Festival, aired on APTN and CBC Docs, and won a CSC award for Best Cinematography in 2016, along with a CSA Best Director nomination.Most recently, Shane is in post-production on a new 13-part music documentary series, Amplify, which he created and will air on APTN in the Fall of 2020. And was a Consulting Producer (writing room story editor) on CBC”s new drama series, The Trickster, set to air Fall 2020.Currently Shane is in development to direct a feature documentary, Beautiful Scars, for TVO and Sky Network on internationally acclaimed songwriter Tom Wilson, and a feature narrative based around a family tale entitled Dumbbell, which received development funding from Telefilm Canada. Shane is an alumna of the TIFF Talent Lab and NSI’s Totally Television programs, and a member of the DGC.Image Copyright and Credit: Shane Belcourt and APTN.F2F Music and Image Copyright: David Peck and Face2Face. Used with permission.For more information about David Peck’s podcasting, writing and public speaking please visit his site here.With thanks to Josh Snethlage and Mixed Media Sound. See acast.com/privacy for privacy and opt-out information.

We'll be training three non consecutive days a week, split into A workouts and B workouts. On week 1 we will do our A Workout on Monday and Friday and B workout on Wednesday. On week 2 we reverse the days and do our B Workout on Monday and Friday and B workout on Wednesday. This somewhat abbreviated schedule compared to what you have likely read in fitness or bodybuilding magazines is perfect for cutting fat, getting toned and building strength. There's no fear of over training, which is something that can cause your New Year's weight loss to grind to a stand still. All exercises should be done with a weight that causes you to fail with your last set. If you make your final rep goal increase the weight in your next session. Don't forget to keep a long to make sure you keep moving forward! Workout A * Dumbbell Bench Presses. 4 sets of 8 reps. * Lat Pull Down. 4 sets of 8 reps. If you are strong enough sub pull ups for lat pull downs. * Barbell Curls. 4 sets of 10 reps. * Dumbbell or Machine Shoulder Presses. 4 sets of 12 reps. * Crunches. 4 sets to failure. Workout B * Barbell Squat or Machine Leg Press. 5 sets of 12 reps. * Barbell Stiff Leg Dead Lifts or Machine Hamstring Curls. 5 sets of 12 reps. * Seated Calf Raises. 4 sets of 12 reps. * Dumbbell Shrugs. 4 Sets of 8 reps. * Leg or Knee Lifts for Lower Abs. 3 sets to failure. And that's it! You can see on Week 1 we will be training our upper body twice and lower body plus some abs and our traps once. On Week 2 we will do our lower body twice and upper body once. Please like, subscribe and follow and share this with someone who is trying to live the FIT life! Download my App “GoJen 180FIT” for my live workout schedule, master classes nutrition courses one and one coaching, swag, and everything GoJen 180fit related! on Apple http://gojen180fit.com/App on google play http://gojen180fit.com/Gapp Find me on Facebook https://tinyurl.com/Gojenfit Find me on Instagram GoJen 180FIT Subscribe to my podcast 180FIT on all major platforms Subscribe to my YouTube Channel “GoJen 180FIT” YouTube.com/c/gojen180fit Reach out to me any time 180fit@gojenfitness.com Jen Pleitgen Redefining “FIT” as a lifestyle #dietrebel movement  Your Holistic Life Empowerment and transformational Coach It takes a 180 in life to move from a place of “stuck to authentic thriving” There is hope for you, my friend. Reach out today and let’s begin a journey that is stainable, doable, lasting, and realistic --- Send in a voice message: https://anchor.fm/180fit/message Support this podcast: https://anchor.fm/180fit/support

We are #sponsored by Legion, but still do fair reviews and criticisms of Legion. If you shop at Legion, you can help support the stream with CODE: TOM to get 20% off first purchase and double loytal points on other purchases.CODE ► TOMLegion ► https://buylegion.com/tomQ&A from the live stream on Twitch. Follow me and my waifu, Helen, on https://www.twitch.tv/tominationtime to catch the stream live:==============================TIME STAMPS:0:00:50 - Feeling like a failure after losing weight. Wife not supporting fitness goals. How to communicate that?0:17:30 - Squat cues0:28:47 - Dumbbell squats vs. barbell squats and hip hinging discussions.0:36:44 - Long detailed review for Dr. Tobias Fish Oil vs. Legion Athletics Triton Fish Oil==============================About Me: My name is Tom Talks and 10 years ago I was so crippled with back pain I could barely walk. Sometimes my sciatica was so bad I had to crawl to the bathroom in the middle of the night. When my back did get better and I was able to lift weights, my body didn’t change very much and I didn’t know what I was doing. Through educating myself over the years, I’ve learned how simple diet and training can be. You don’t need to kill yourself with cardio or eat an awful diet that is not sustainable. You can achieve a healthy, fit lifestyle while still having time for the things you love. Stop by my Twitch Stream when I’m live and I will help you get started with free Q&A! https://www.twitch.tv/tominationtimeTwitch ► https://www.twitch.tv/tominationtimeWebsite ► http://www.tominationtime.comTwitter ► https://twitter.com/TominationTimeInstagram ► https://www.instagram.com/tominationtimeTwitter (Helen) ►  https://twitter.com/WaifuNationTimeInstagram (Helen) ►  https://www.instagram.com/waifunationtimeFacebook ► https://www.facebook.com/TominationTime/Music | Sappheiros - Lightsfanlink.to/QY3

Minute Marker: ////////////////////////////// Gymnastics Metcon (AMRAP - Reps) Warm-up 2 Rounds 10 Scap Pull-ups 10 Scap Push-up 10 Hanging Toe Touches (L->R & R->L) Skill L1 2 Rounds ME Chin Over Bar Hold + 10 Kipping Swings + Max Dead Hang L2 2 Rounds 5 Corn cobs + Max Kipping Pull-ups L3 2 Rounds 10 Corn cobs + Max C2B or Bar Muscle-ups ////////////////////////////// Weightlifting Front Squat (85%x1 - 70%xME - Rest :60 - 70%xME) When should I increase the weight for 70% sets? For Lower Body, when you are hitting 15-18 reps, add weight the next time to knock you back to around 10-12 reps ////////////////////////////// Conditioning Metcon (Time) 50 Pull-ups 50 Power Cleans, 135/95-lbs. 50 Bar over burpees Rx+ 35 Chest to bars 25 Ring/Bar Muscle-ups Time cap: 12 minutes ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics Metcon (Time) Warm-up 2 Rounds 10 Straight arm Dumbbell sit-ups 10 Seated Dumbbell Press, :02 negative (stay in scaption) :10 L-sit off dumbbells Then 1 round of a :90 junkyard dog for each partner for max reps*** ***Winning team of each class get their choice of 1 built bar flavor - so don’t slack. L1 and L2 5:00 to accumulate as many shoulder/hip taps as possible Immediately into 5:00 to accumulate as much time in a one arm handstand hold *can be belly or back to wall. Back to wall will be significantly more difficult L3: 10 Minute Max Effort handstand hold in a 4x4 box ////////////////////////////// Weightlifting Strict Press (85%x1 - 70%xME - Rest :60 - 70%xME) When should I increase the weight for 70% sets? For upper body, when your hitting around 12-15 reps at 70% - add weight the next time to knock you back to around 8-10 reps ////////////////////////////// Conditioning Metcon (Distance) 3:00 for max meters 30 shoulder to over head 30 Ring Dips Max Effort Meter Row Rest :90 3:00 for max meters 25 Shoulder to overhead 25 Ring Dips Max Effort Meter Row Rest :90 3:00 for max meters 20 Shoulder to overhead 20 Ring Dips Max Effort Meter Row *Score only distance rowed Barbell Weights: Round 1: 65% of Max Push Press Round 2: 70% of Max Push Press Round 3: 75% of Max Push Press Dip Alternative -Box/Bench Dips -:30 Ring Static Hold ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Front banded snatch pull 5 position (8 sets of 1 for a heavy load) Blue/red P1:1" off the ground P2: Bottom of the knee P3: Top of the knee P4: Mid thigh P5: Hips Here is how this works Ground -> P1 -> Ground Ground-> P2->P1 P1->P3->P2 P2->P4->P3 P3->P5>P4 P4->P5 You are simply progressing to each position by going back to the previous position. It will make more sense once you have a barbell in your hands. With a front band, and the position scheme, you're going to have to focus! The idea of a front band is that you force the bar through lat engagement to remain tight to your body. Kneeling Snatches (8 sets of 3, for a heavy set) We are banding these this time. Everyone should start at orange, If you do well, jump to red before adding weight. Banded Snatch Grip Deadlifts (8x3 for max weight) I want the band tension to be ridiculous. minimum double green. Ideally, Quad green. Everyone can do double green - you have to be violent with that bar. move fast and lets go! Power Snatch (Work-up to a heavy 1) ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Stiff Leg Deadlift (work it up to a heavy 1) once you hit your heavy one: Back it down to 65% and complete: Stiff Leg Deadlifts 8x8 :03 neg, :30 rest between sets ////////////////////////////// Benchmark Damn Dianne (Time) 3 rounds: 15 deadlifts 15 strict deficit handstand push-ups W 205 lb., 2-in. deficit M 315 lb., 3.5-in. deficit ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Bench Press (350 Method) ////////////////////////////// Benchmark Friendly Fran (Time) 3 rounds: 21 thrusters 21 chest-to-bar pull-ups W 85 lb.  M 115 lb. ////////////////////////////// Accessory Work Metcon (No Measure) Butts and Guts 3 Super Sets: 10 Hip Thrusts, 50X5 (hold final rep for :10 at the top) ME Plank Saw ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Time) Teams of 2 Workout Cap is 30:00 Buy-in (8:00 Cap) Team Flight Simulator 50-40-30-20-10 *each partner must complete each set of reps unbroken before progressing to the lower set. If you complete within cap, proceed immediately into team workout. If you don’t complete withing cap, proceed to workout at cap 100-80-60-40-20 Burpee Box jump Overs Calorie Row Dumbbell Lunges, 50/35-lb set ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Running with DT (Time) 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 400m Run Rx Barbell: 155/105-lb.

For most of its life, a star like the Sun looks a bit drab — it’s a bright, glowing orb that doesn’t change much. At the very end, though, the star puts on a spectacular show. It expels its outer layers of gas into space, forming a colorful bubble that can be sculpted into many different shapes. The bubble can last for thousands of years before it dissipates and fades from sight. One of the best-known examples stands high in the southeast as darkness falls, in Vulpecula, the fox. The bubble is known by several names. The most evocative is the Dumbbell Nebula; seen through a telescope, it resembles a hand weight like you’d use at the gym. The best measurements say the nebula is more than 1200 light-years away. The distance could be off by a couple of hundred light-years in either direction, though. For most of its life, the star was like the Sun, steadily burning through the nuclear fuel in its core. Now, though, it can no longer sustain the nuclear reactions, so it’s shut down. In response, the star’s outer layers began streaming into space more than 10,000 years ago. The gas left the star in waves and clumps, producing shells of gas with embedded “knots” that can be heavier than Earth. Although the core is no longer producing nuclear reactions, it continues to shine because it’s extremely hot. Its energy causes the escaping outer layers to glow, setting the Dumbbell ablaze with color — a brilliant final act for a star. Script by Damond Benningfield   Support McDonald Observatory

Ted discusses optimizing your lifts by maximizing the efficiency of your approach.  By decluttering and ritualizing your approach, your positions, and your mechanics, you allow the maximum energy for the task.  That factor could mean the difference between making a lift and failing.

To call Diablo Barbell a gym does not begin to scratch the surface.  But is it a gathering place or is it defined by the gathered?  And with so many disparate missions, can we call it a collective?

Summer is in full swing and we've got a lot of different ideas on our mind: why social media turns us into absolutists, how every tool has a place, what we are doing to continue adapting training to COVID-19, and how to make the best brisket. We cover them all on this week's episode, with a few rants mixed in as well. For more information on this topic, read the complete show notes at:  » Support the show: join HMMR PLUS to get full access to our coaching resources. More notes: http://www.hmmrmedia.com/2020/07/hmmr-podcast-episode-228-rants-and-bbq/ This episode is brought to you by HMMR Plus. Become a member for full access to our videos, articles, and podcast archives. Our site July site theme is physical education, so check back for more on that topic as the month comes to a close. Some more rant episodes: Episode 203, Episode 164, Episode 103, Episode 80, and Episode 60. Read the full LA times article on coaches turning to BBQ. Nick also discussed some more about his passion for BBQ on Episode 13.

Rachel talks about getting stuff in the mail, how to be judgy, hand jobs, blow jobs, no eyes, vegan cop saving the world, fucking an RV, and unsolved mysteries.

FocusOnFitness is a new series of basic exercises you can do in your house, in the dorm or during a short break. Using the natural surrounding without having to find the right equipment, the best gym or the perfect time to do a little workout. Focus on Fitness is all about doing it when you can and hey, why not? Maria Johnson, aka Girl Gone Blind, joins Jeff Thompson in the Blind Abilities Studio to Focus on Fitness and how you can incorporate little nuggets of exercise without throwing your schedule off and being able to work out within your own time and space. In this Focus On Fitness episode, Maria and Jeff talk about the use of Dumbbells to exercise and keep those muscles toned and defined. A Dumbbell is a hand-held weight ranging from a pound to a huge amount of weight for body building. We are talking about the lighter end of the spectrum, from 2 pounds to 15 pounds. These affordable and easily stored Dumbbells can be used for various motions to isolate and focus your workout to specific muscles. From the Curl for bicepts and triceps to the presses and lifts for shoulders and lats, Maria and Jeff go over a few to get you going on toning up them muscles. Check out  some more Focus on Fitness episodes and if you have any suggestions or comments, feel free to let us know. You can find Maria on Twitter @Girl_Gone_Blind and follow her blog on the web at GirlGoneBlind.com.. You can find Jeff on Twitter @KnownAsJeff and check out more podcasts with a Blindness perspective on the web at www.BlindAbilities.com. And remember: Consult a physician before performing this or any exercise program. This is especially important if you or your family have a history of high blood pressure, heart disease or diabetes. It is your responsibility to evaluate your own medical and physical condition, and to determine whether to perform or adapt any of the exercises  in this Focus on Fitness episode. The use of any information provided on this site is solely at your own risk. If you start to feel any pain or discomfort while exercising, stop immediately  and contact your doctor or health care professional. Contact Your State Services If you reside in Minnesota, and you would like to know more about Transition Services from State Services contact Transition Coordinator Sheila Koenig by email or contact her via phone at 651-539-2361. To find your State Services in your State you can go to www.AFB.org and search the directory for your agency. Contact: Thank you for listening! You can follow us on Twitter @BlindAbilities On the web at www.BlindAbilities.com Send us an email Get the Free Blind Abilities App on the App Storeand Google Play Store. Check out the Blind Abilities Communityon Facebook, the Blind Abilities Page, the Career Resources for the Blind and Visually Impaired, the Assistive Technology Community for the Blind and Visually Impaired. and the Facebook group That Blind Tech Show.

Today I am sharing one the quarantine back workouts that I did a few days ago. I really enjoyed this one, and I hope you will too.

Rich, Tasia, & Jim today! Wide range of topics today to keep you entertained - Quarantine problems, Dumbbell workouts, What do do about negative comments, Rich's new coffee shop at the gym "Buffalo Brew Coffee House", Morning & night routines, and much more! Thank you guys for watching/listening! Froning & Friends: www.froningandfriends.com/ CrossFit Mayhem: https://www.crossfitmayhem.com/ Renaissance Periodization: https://renaissanceperiodization.com/ Trifecta Nutrition: https://www.trifectanutrition.com/ Inside Tracker: https://www.insidetracker.com/ Music: Judah & The Lion - Sweet Tennessee

00:10 - Monday03:12 - Tuesday05:05 - Wednesday07:34 - Thursday09:54 - Friday14:10 - Saturday**Monday - April 20th**Warm up:3 minute run10 cossack squat10 squat hip rises10 pushup10 strict pressWOD:8 rounds for time: 16 minute time cap*200 meter run10 thruster(14 with db or kb (7L/7R))Post WOD:3 rounds:7 I, T, Y10 fly (on ground) (5L/5R)**Tuesday - April 21th**Warm up:3 rounds :20/:10Squat jumpsSnapping inchwormsWorm push-upsKang SquatsPre WOD mobility:2 min lat smash4 way wrist stretchWOD:12 minute AMRAP:3-6-9-12-15-18-21…Hang clean (Dumbbell 4-8-12-16-20-24-28)Bar facing burpee**Wednesday - April 22nd**Warm up:2 rounds30 second high knees30 second butt kick30 second bear crawl30 second burpeeThen:12 high kick & toe touch12 knee huggers12 deadlift12 pushup to inchwormWOD:Support your local box WOD 3:For time:50 step up50 dumbbell deadlift50 ab mat situp50 single arm thrusterIf you have done this already3 rounds for time:50 step up (with weight if possible)40 shoulder to overhead (20L/20R)30 deadlift (15L/15R)Post WOD:3 minute glute smash3 minute calf smash**Thursday - April 23rd**Warm up:3 rounds:20 lateral line hop10 good morning10 pushup10 pass through10 around the worldFor time:100 double under30 power snatch (20 barbell)80 double under26 power snatch (16 barbell)60 double under22 power snatch (12 barbell)40 double under18 power snatch (8 barbell)20 double under14 power snatch (4 barbell)**Friday - April 24th**Warm up:2 rounds:5 burpee broad jump10 sumo foldover10 lunge & twist5 I,T,YStrength:4 rounds every 2 minutes:10 bicep curl10 skull crusherWOD:3 minutes AMRAP at each movement:Mountain climberHigh kneeBent over rowHigh plant to low plank and back*30 second rest between mountain**Saturday - April 25th**Warm up:2 minute jog/ if you can't run (high knee & butt kick combo)5 burpee10 lunges15 situpWOD:“Zachary Tellier”For Time:10 Burpees10 Burpees25 Push-Ups10 Burpees25 Push-Ups50 Lunges10 Burpees25 Push-Ups50 Lunges100 Sit-Ups10 Burpees25 Push-Ups50 Lunges100 Sit-Ups150 Air Squats

Kohen and Mason discuss, online school, exercising, coronavirus, weed, etc

We are still in the midst of the COVID 19 measures to flatten the curve and return back to normalcy, but there is a lot of work to be done in the meantime. This means workouts at home. But what if you don’t have the equipment you need to get quality workouts done? Fortunately, we get to talk with Erin McGirr from the fitness and training equipment supplier, Perform Better, about equipment options for regular consumers. There has been a decline in sales to gyms and institutions due to the shutdowns, but there has been an increase in orders from households as people prepare for a length stay at home during this time.Erin discusses many of the equipment options that people are exploring for their home gym setups and provides us with an inside look at how they are doing their best to accommodate demand and find solutions for consumers. Regardless if you want to set up a full gym or just have a few pieces of equipment to maintain your fitness, Perform Better has a solution for every fitness related challenge during these times.You can find out more information on Perform Better, please visit the following links:Website: https://www.performbetter.com/Instagram: https://www.instagram.com/perform_better/Facebook: https://www.facebook.com/PerformBetterTwitter: https://twitter.com/Perform_BetterThe D&D Fitness Radio podcast is available at the following locations for downloadable audio, including: iTunes – https://itunes.apple.com/us/podcast/d-d-fitness-radio-podcast/id1331724217iHeart Radio – https://www.iheart.com/podcast/dd-fitness-radio-28797988/Spreaker.com – https://www.spreaker.com/show/d-and-d-fitness-radios-showYou can reach both Don and Derek at the following locations: Don Saladino: http://www.DonSaladino.com Twitter and Instagram - @DonSaladino YouTube - http://www.youtube.com/donsaladino Derek M. Hansen: http://www.SprintCoach.com Twitter and Instagram - @DerekMHansen YouTube - http://youtube.com/derekmhansen

We are still in the midst of the COVID 19 measures to flatten the curve and return back to normalcy, but there is a lot of work to be done in the meantime. This means workouts at home. But what if you don’t have the equipment you need to get quality workouts done? Fortunately, we get to talk with Erin McGirr from the fitness and training equipment supplier, Perform Better, about equipment options for regular consumers. There has been a decline in sales to gyms and institutions due to the shutdowns, but there has been an increase in orders from households as people prepare for a length stay at home during this time.Erin discusses many of the equipment options that people are exploring for their home gym setups and provides us with an inside look at how they are doing their best to accommodate demand and find solutions for consumers. Regardless if you want to set up a full gym or just have a few pieces of equipment to maintain your fitness, Perform Better has a solution for every fitness related challenge during these times.You can find out more information on Perform Better, please visit the following links:Website: https://www.performbetter.com/Instagram: https://www.instagram.com/perform_better/Facebook: https://www.facebook.com/PerformBetterTwitter: https://twitter.com/Perform_BetterThe D&D Fitness Radio podcast is available at the following locations for downloadable audio, including: iTunes – https://itunes.apple.com/us/podcast/d-d-fitness-radio-podcast/id1331724217iHeart Radio – https://www.iheart.com/podcast/dd-fitness-radio-28797988/Spreaker.com – https://www.spreaker.com/show/d-and-d-fitness-radios-showYou can reach both Don and Derek at the following locations: Don Saladino: http://www.DonSaladino.com Twitter and Instagram - @DonSaladino YouTube - http://www.youtube.com/donsaladino Derek M. Hansen: http://www.SprintCoach.com Twitter and Instagram - @DerekMHansen YouTube - http://youtube.com/derekmhansen

Today I decided to sit down and record a podcast about what is going on around us in the world at the moment. Remember to subscribe to the show for more episodes!

How Heavy Are The Dumbbells You Lift? (2019) was a great anime for me, as it was a refreshing and light-hearted piece which allowed me to escape the stresses of everyday life. Dumbbell did this by approaching comedy in a much softer and subtle way than most, which was a big theme that underpined most of my analysis. In this episode, I'll be looking into how the show completely subverted my expectations, the art of comedy, the notion of 'soft comedy' and more. On the side, I take the time to discuss my thoughts on Satoshi Kon's film, Perfect Blue (1998), particularly how Kon manages to portray of fear and vulnerability.Follow me on Twitter @GetInTheMecha for updates on the show!Visit getinthemecha.home.blog to learn more about the show.Questions, corrections, complaints: getinthemecha@gmail.comMUSIC IN THIS PRODUCTION:Bossa Nova by JothDifference by chasersgamingGo Lucky by chasersgamingMandatory Overtime by Joth8-Bit Title Screen by Joth

My guest this week is a super talented business owner from Wellington. She owns and operates Worthwild, a company that she established to empower women to move, feel and love themselves better. She shared some really interesting insights into the way we talk to ourselves and gave me a run down on the journey that got her to where she is today. Check her out on Instagram and her website by searching 'worthwild' Remember to hit subscribe for more episodes as they come out!

My guest this week is an ex NZ Special Operations Forces Commando and the founder of Warfighter Athletic. We talk about this clothing brand, the mindset coaching side of the business and the programming element too. We discussed his time in the military, how things have changes since he left and the role that the military and first responders play in our communities. Remember to like and subscribe for more episodes! www.warfighterathletic.com 

My guest this week is a CrossFit Games athlete. Having attended in 2019, he has won the New Zealand region for the 5th consecutive year running to earn himself a place at the CrossFit Games 2020. I headed down to his affiliate "Instinct Fitness" in Wellington to catch up and ask him how he is feeling about going back to Madison for a second year.

My guest this week is the one and only Carrie Maris. I was lucky enough to catch her sitting on the couch and recorded this quick podcast for your listening pleasure. She has made so much positive change in my life and those around her. I loved talking to her and hopefully you guys will enjoy listening. Remember to subscribe and tell your mates about us!!!

My guest this week is a very talented young individual. She is a singer songwriter, CrossFitter, she plays netball for multiple teams, football in her spare time and also enjoys getting out in nature for a hike. We discussed all of the pass times she enjoys and her plans for the future regarding her music production. Make sure you follow her @jessiceroselawrencemusic Remember to subscribe and tell your mates about us!!!

My guests this week are a couple that have both spent time serving in the military, are both keen CrossFitters and have a ton of cool stuff going on right now. They live in Wellington, NZ. We discussed the way they invest their time, money and knowledge to improve their lives. Remember to subscribe to the show for more episodes!

As I've been seeing lots of new people in the gym where I train, I've been taking notice of a lot of common dos and don'ts of the gym. I hope this will come in helpful for some of you, because I know that a lot of people don't reach their goals because they are not consistent, and a big part of consistency has to do with confidence. I didn't always have confidence in my body, or at the gym. Everyone starts somewhere. I used to not only be picked last for teams as a kid, but I was often not even picked at all. Today I'm sharing my experiences, my embarrassing start to getting acclimated to the lifting weights, and some tips if you're afraid to venture into the weight room.   Some highlights in this episode to help you feel more confident in the gym: • People aren't watching you as closely as you think they are • Why everyone is bound to have their clumsy moments, even professionals • Why hiring a trainer is best if you want to stay injury-free • Basics about warming up and stretching • Have a plan • Wipe up your sweat; clean the equipment • Dumbbell etiquette • Put equipment away • Use a locker; Don't put your bags, purses, coats in the training area • Properly asking for help • A challenge for you to get out of your comfort zone! Note: At 08:40 I said "Stairmaster" but I meant to say "treadmill".   If you accept this challenge, I'd love to hear about it! Tag @fitfizz on social media and show me what you're trying that's new each week that you're proud of — even if you're listening to this a year from now, I will be your cheerleader to help you celebrate those victories of trying new things at the gym!   Please share this with anyone who popped into your head while listening, subscribe, leave a review for the show, and if you'd like extra content, visit Patreon.com/kellywilson and check out the different levels of rewards you can get for helping to support the growth of FitFizz. A very special thank you to my current Patreon supporters: Elise V, Tracy D, Zach R., Wendy C, and Pamela P., Jeris H, and Carmina S! I love you for listening and for caring about your health. Until next time, breathe, stay strong and always celebrate victory! Go check out the rewards you can get at various levels! Patreon.com/kellywilson Episode page Shop Facebook Instagram YouTube Order lab tests Please subscribe, leave a review and share this podcast with a friend! The information shared is for educational and informational purposes only. It should not be interpreted as an intent to diagnose, treat, cure, heal or prescribe.

Minute Marker: ////////////////////////////// Weightlifting Back Squat (15:00 to build to a heavy 5) This number will be used in the following weeks for percentages. So make sure you get it recorded. ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP10 30 Double Unders 25 American Swings, 53/35-lb. 20 A-Squats ////////////////////////////// Accessory Work Metcon (No Measure) 3 Supersets: 14 Front Rack Step Back Lunges, AHAP 21 Hip Thrusts, AHAP Rest as needed between sets ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics Metcon (No Measure) 0:00 - 5:00 Handstand Practice 5:00 - 10:00 3 Strict Chest to Bar Pull-ups 3 Tempo Strict Handstand Push-ups, 12X0 10:00 - 15:00 5 Strict Toes to Bar 10 Pistols or Banded Sissy Squats x2 15:00 - 20:00 3 Inchworms 3  Hard Ring Rows, :10 Hold at chest ////////////////////////////// Weightlifting Metcon (Weight) EMOM15 5 Bar Facing Burpees 3 Squat Cleans 3 Push Jerks Rx: 95/65-lb. Rx+: 135/95-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Bench Press (5-5-5-5-5, AHAP) Every 3:00 for 5 Rounds  Complete: Heavy 5 Bench 1 Pausing Power Snatch + Power Snatch *Pause :02 at each -Below the knee -Above the knee -Bottom of catch *Each should be as heavy as possible ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP 3: 36 Double Unders 12 Power Snatches, 95/65-lb. Rest 3 Minutes AMRAP 3: 24 Double Unders 8 Power Snatches, 115/85-lb. Rest 3 Minutes AMRAP 3: 12 Double Unders 4 Power Snatches, 135/95-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Hero Workout Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees Sub for Run: 500m row 500m Ski 1000m bike erg ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Front Squat (9x1 EMOM9, Tempo 52X0) Deadlift (9x1 EMOM9, 3060) ////////////////////////////// Conditioning Metcon (Time) 5 Rounds 500m Row 15 Pull-up 2-4-6-8-10 Deadlifts Rx: 225/155 Rx+: 315/205 and Chest to bars Time cap: 20 minutes ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Time) Teams of 3 For Time (30 Minute Cap): 80/60 Calorie Echo Bike 80/60 Calorie Row 80 Box Jump Overs, 24/20-in. 80 Overhead Squats, 95/65-lb. 80 Hang Power Snatches, 95/65-lb. 80 Overhead Squats, 95/65-lb. 80 Box Jump Overs, 24/20-in. 80/60 Calorie Row 80/60 Calorie Echo Bike ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Strict Press (15:00 to find a heavy 1) ////////////////////////////// Conditioning Metcon (AMRAP - Reps) Ascending Ladder for 15 Minutes: 3-6-9-12-15-18.............. Seated Strict Presses, 35/25-lb Dumbbell set 15-30-45-60-75-90............ Double Unders

Minute Marker: 00:10 ////////////////////////////// Conditioning Metcon (Time) 250 Double Unders 5 Rounds 10 Staggered Neutral Grip Pull-ups 10 Dumbbell Deadlifts, 50/35-lb. Pair3 250 Double Unders 5 Rounds 10 Staggered Neutral Grip Pull-ups 10 Dumbbell Deadlifts, 50/35-lb. Pair Staggered Neutral Grip Pull-ups These pull-ups are meant to be done as strict as possible. It can be difficult to get full extension, but strive for full arm extension in the bottom Dumbbell Deadlifts Both heads of the Dumbbell touch the ground ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: 2:30 ////////////////////////////// Benchmark Bar Star (AMRAP - Reps) Teams of 3 AMRAP 7: 50 Back Squats, 155/105-lb. 50 Back Squats, 185/135-lb. AMRAP Back Squats, 225/155-lb. Rest 3 Minutes AMRAP 7: 50 Bench Press, 135/95-lb. 50 Bench Press, 155/105-lb. AMRAP Bench Press, 185/135-lb. Rest 3 Minutes AMRAP 7: 50 Deadlifts, 185/135-lb. 50 Deadlifts, 225/155-lb. AMRAP Deadlifts, 275/185-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: 4:20 ////////////////////////////// Conditioning Metcon (Time) 00:00-15:00 21-18-15-12-9 Devils Press, 50/35-lb. Toes to bar 15:00-27:00 EMOM12 Odd: 50 Double Unders Even: 25 Wallballs 27:00-37:00 1:00 Plank, 45/25-lbs. 1:00 Rest Pair Up for the last portion and alternate minutes of plank. If you want rest between the first two - work fast. The only rest you get is the rest you earn Score time of completion for the first workout ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: 6:16 ////////////////////////////// Benchmark Calorically Dense (Calories) 10 rounds for max calories of: Row 45 seconds, rest 15 seconds Row 30 seconds, rest 30 seconds Row 15 seconds, rest 45 seconds There is no rest between rounds. ////////////////////////////// Benchmark 50 Calorie Echo Bike (Time) Complete 50 calories on the echo bike as fast as possible. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: 8:00 ////////////////////////////// Conditioning Metcon (AMRAP - Reps) 3:00 AMRAP 24 Thrusters 24 Calorie Row AMRAP Squat Cleans Rest 3:00 3:00 AMRAP 21 Thrusters 21 Calorie Row AMRAP Squat Cleans Rest 3:00 3:00 AMRAP 18 Thrusters 18 Calorie Row AMRAP Squat Cleans Rest 3:00 3:00 AMRAP 15 Thrusters 15 Calorie Row AMRAP Squat Cleans Rest 3:00 3:00 AMRAP 12 Thrusters 12 Calorie Row AMRAP Squat Cleans Rest 3:00 3:00 AMRAP 9 Thrusters 9 Calorie Row AMRAP Squat Cleans *All thrusters should be unbroken *Pick a starting weight, and add weight each round thereafter *Record only total number of squat cleans and comment heaviest barbell used ////////////////////////////// Midline Metcon (Time) 100 Alternating Deadbugs for time ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: 10:02 ////////////////////////////// Weightlifting Pair or triple up on a bench and modify the order if need be. 5 Rounds Minute 1: Bench Press, Heavy 5 Minute 2: 20/17 Calorie Row/Bike/Ski Minute 3: Snatch Grip Bent Over Row, Heavy 8 Minute 4: 20/17 Calorie Row/Bike/Ski Minute 5: Arnold Press, heavy set of 10 Minute 6: 20/17 Calorie Row/Bike/Ski Bench Press (Record heaviest 5) Snatch Grip Bent Over Rows (Record heaviest 8) Arnold Press (Record heaviest 10) ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: 11:48 ////////////////////////////// Conditioning Metcon (Time) 10 Rounds for Time 10 Deadlifts, 225/155-lb. 15 Wallballs, 20/14-lb. 50 Double Unders Rest :60 Seconds ////////////////////////////// Midline Metcon (Time) 4 Sets: :30 Barbell Sit-ups :30 Barbell Candlesticks :30 Rest After last set - go immediately into: 100 Russian twists for time, 20/14-lb. wallball *Left+Right=1 rep *Can you go unbroken?

Kat, Leo, and Bcom discuss the 11th week of the Summer 2019 anime season! Bcom compares the 1986 anime They Were Eleven with its modern counterpart, Astra Lost in Space. The Dumbbell girls celebrate New Years by walking up and ungodly number of steps. The Maidens decide it’s time to protest the oppressive regime at their school, so they can let their freak flags fly! Tanjirou gets the help of some little butterfly girls who help him stretch, train, and breathe in an effort to level up to be an even more effective Demon Slayer. Charce truly becomes Kanata’s right-hand man, in the penultimate episode of Astra Lost in Space, in a manner that causes Leo and Bcom to lose their minds. It turns out Watermelon girl’s watermelon helmet was way more essential than Kat ever expected, and to Bcom’s delight Dr. STONE re-designs it to be an everlasting part of her character design. We wrap up the final episode of Given and discuss how we felt about the way it concluded (or didn’t conclude) its various storylines. Apparently, Smokey the Bear never told the Vikings that “only you can prevent forest fires,” because they find themselves in the middle of a raging inferno. Carole & Tuesday set up for their final episode, with plans for one big concert to try to send a message to the people of Mars who are going down a dangerous path.Recorded October 11, 2019. Timestamps:2:09 - Nonsense (Bcom review They Were Eleven, Kat watches Evangelion Rebuild 2.0 and is going to a Viking festival, Leo doesn’t socialize outside of Destiny 2)11:17 - How Heavy are the Dumbbells You Lift? (Ep. 11)24:37 - O Maidens in Your Savage Season (Ep. 11)42:37 - Demon Slayer: Kimetsu no Yaiba (Ep. 24)48:57 - Astra Lost in Space (Ep. 11)56:34 - Commercial Break 59:18 - Dr. STONE (Ep. 11)1:08:39 - Given (Ep. 11)1:21:52 - Vinland Saga (Ep. 11)1:33:56 - Carole & Tuesday (Ep. 23)Social media and podcast links: https://linktr.ee/nerdomandothernonsense

Bcom, Kat, and Leo discuss the 10th week of the Summer 2019 anime season! Bcom kicks things off by reviewing Studio 3Hz’s latest project, Blackfox: a totally decent movie. We propose ethical solutions to Japan’s birthrate issues during Kat’s recap of Dumbbell episode 10, and otherwise generally complain about some dumb developments. The Maidens start pushing the sexual tension to the max as emotions reach their peak in all of their relationships, and they find the confidence to make their moves and experience some crushing rejections. We then get into an extra flamboyant review of Demon Slayer’s latest episode, where the fate of Nezuko is decided. We finally found out who the traitor is in Kanata no Astra, and we start losing our minds at some of the more blatant plot conveniences in the backstory of the show. With the latest episode of Dr. STONE, Kat asks the age-old question…can you f*** a watermelon? We get annoyed at hair-cutting tropes in Given, and uncover a grand conspiracy common to LGBT anime adaptations. Thorkell wreaks havoc on the Danes’ best-laid plans in Vinland Saga, and Canute cannot communicate his feelings. The Mars Grammy awards roll around, and Carole and Tuesday collaborate with Crystal to deliver a moving performance, which is quickly overshadowed by Angela laying her soul bare.Recorded October 8, 2019. Timestamps:2:25 - Nonsense (Bcom reviews Blackfox, Kat adopts a badass new kitten, getting back into the Destiny 2 raid shape)16:02 - How Heavy are the Dumbbells You Lift? (Ep. 10)32:23 - O Maidens in Your Savage Season (Ep. 10)47:11 - Demon Slayer: Kimetsu no Yaiba (Ep. 23)59:43 - Astra Lost in Space (Ep. 10)1:14:13 - Commercial Break1:15:47 - Dr. STONE (Ep. 10)1:25:04 - Given (Ep. 10)1:39:54 - Vinland Saga (Ep. 10)1:51:19 - Carole & Tuesday (Ep. 22)Social media and podcast links: https://linktr.ee/nerdomandothernonsense

Leo, Bcom, and Kat discuss the 9th week of the Summer 2019 anime season! During our Dumbbell discussion, Kat tells us what her bodybuilder friend thought about the episode, and we also talk about how impossible it is to open jars. The Maidens are getting all lovey-dovey and it seems like everything is going well with their Little Princes, but rest assured, these girls aren’t alright. This week’s episode of Demon Slayer was a gigantic info dump introducing the Hashira, and putting poor little Nezuko on trial for being a demon. We also vote on which members of the Hashira we think will bite the dust first. The goals of the Astra crew’s parents are revealed and we also find out that Polina’s not in Kansas anymore. After the break, we return with an electrifying episode of Dr. STONE, where Senku persuades a spy from Tsukasa’s camp to join the Kingdom of Science with using magnet-creation techniques from NASA. Given is actually able to pull off an emotionally moving performance, which saves the show from tanking entirely. In the latest episode of Vinland Saga, the London Bridge is not falling down, because a Viking named Thorkell is fighting on behalf of the English in the latest episode of Vinland Saga. Finally, with Carole and Tuesday, it’s Christmas time at the Mars Grammy awards, and things are quickly going downhill for Angela, as she tries to come to turns with losing everything important in her life.Recorded October 2, 2019. Timestamps:0:20 - Nonsense (Destiny 2: Shadowkeep launch, Kat takes muscle relaxers with The Boys)9:28 - How Heavy are the Dumbbells You Lift? (Ep. 9)19:53 - O Maidens in Your Savage Season (Ep. 9)32:59 - Demon Slayer: Kimetsu no Yaiba (Ep. 22)48:09 - Astra Lost in Space (Ep. 9)1:00:41 - Commercial Break1:03:02 - Dr. STONE (Ep. 9)1:14:50 - Given (Ep. 9)1:28:31 - Vinland Saga (Ep. 9)1:43:42 - Carole & Tuesday (Ep. 21)Social media and podcast links: https://linktr.ee/nerdomandothernonsense

Volleyball is deadly. Intro talk and the first impressions of Rise Up aka isekai wrestler (0-16)Tori's Backlog Cleaning: Freezing (16-29)Manga Manhwa Checkout Solo Leveling (29-51) 2019 Summer Reviews (51-2:46)O Maidens in Your Savage Season (51-1:09)Dumbbell (1:09-1:17)Demon Slayer (1:17-1:37)Arifureta (1:37-1:51)Cop Craft (1:51-1:57)Dan-Machi S2 (1:57-2:17)Astra Lost in Space (2:17-2:35)Granbelm (2:35-2:46) Retro Review: Attack No 1 Eps 1-14 (2:46-end)   Twitter: @BowlingJD; Support the cast: https://streamlabs.com/bowlingjd1               @ConsoleKev, @thevivalajady, @MogJam23            @ToriRLR, @MightyHiki YouTube: Red Leaf Retrocast other hosts personal youtube: Console Kev and RadZeroTori's Youtube: https://www.youtube.com/watch?v=zI9fHjjdU_E Thank you to all guests, podcasts, and commercials: @Bcom33, @frigimonfanatic, @RadZero83, @trashpandaanime, @reanimetorpod Send all questions to dieschlachten@gmail.com or to twitter @BowlingJD

Volleyball is deadly. Intro talk and the first impressions of Rise Up aka isekai wrestler (0-16)Tori's Backlog Cleaning: Freezing (16-29)Manga Manhwa Checkout Solo Leveling (29-51) 2019 Summer Reviews (51-2:46)O Maidens in Your Savage Season (51-1:09)Dumbbell (1:09-1:17)Demon Slayer (1:17-1:37)Arifureta (1:37-1:51)Cop Craft (1:51-1:57)Dan-Machi S2 (1:57-2:17)Astra Lost in Space (2:17-2:35)Granbelm (2:35-2:46) Retro Review: Attack No 1 Eps 1-14 (2:46-end)   Twitter: @BowlingJD; Support the cast: https://streamlabs.com/bowlingjd1               @ConsoleKev, @thevivalajady, @MogJam23            @ToriRLR, @MightyHiki YouTube: Red Leaf Retrocast other hosts personal youtube: Console Kev and RadZeroTori's Youtube: https://www.youtube.com/watch?v=zI9fHjjdU_E Thank you to all guests, podcasts, and commercials: @Bcom33, @frigimonfanatic, @RadZero83, @trashpandaanime, @reanimetorpod Send all questions to dieschlachten@gmail.com or to twitter @BowlingJD

Kat, Leo and Bcom discuss the 8th week of the Summer 2019 anime season! This week the Dumbbell girls climb a haunted mountain and, like meat, it went bad. The Maidens explore how many confessions they can pack into just one episode. Nezuko’s cute shrinking powers beg the question of whether she can grow to the size of a Gundam and stomp all the demons underneath her giant feet. This week’s episode of Astra turns into that one comic panel of Spider-Man pointing at other Spider-Man, as the show begins to embrace the ridiculousness of life. Dr. STONE somehow gets us into an argument about limited antibiotic resistance and superbugs, before arguing even more about whether Suika can keep the watermelon on her head for the entire length of the show with no explanation. Given finally delves into Mafuyu’s tragic backstory, as it sets up for a performance, which will likely determine whether the show sinks or swims. In Vinland Saga, Askeladd teaches us all about how to win friends and influence people, using the knowledge that everyone around him is a slave to something, which makes it possible to use them to fulfil his own ambitions. Finally, the Grammy Awards still exist on Mars and are still boring and irrelevant, but luckily rapper Denzel Curry is here to give the show some much-needed edginess.Recorded September 26, 2019. Timestamps:3:20 - Nonsense (Kat finally sells her old car and babysits some hedgehogs, Ikumi Nakamura leaves Tango Gameworks, Bcom rocks out to Sayonara Wild Hearts and survives the Call of Duty: Modern Warfare beta)15:17 - How Heavy are the Dumbbells You Lift? (Ep. 8)27:42 - O Maidens in Your Savage Season (Ep. 8)40:50 - Demon Slayer: Kimetsu no Yaiba (Ep. 21)50:40 - Astra Lost in Space (Ep. 8)1:02:01 - Commercial Break1:03:35 - Dr. STONE (Ep. 8)??? - Given (Ep. 8)1:33:32 - Vinland Saga (Ep. 8)1:47:01 - Carole & Tuesday (Ep. 20)Social media and podcast links: https://linktr.ee/nerdomandothernonsense

Gavin Manerowski is a gym trainer in London and now he is going to discuss best exercises for abs, the best abs workouts for getting a ripped stomach, courtesy of some of the best trainers in the United Kingdom like Manerowski. Hardstyle plank Lying face down on the ground, prop yourself up into a forearm plank position. Make sure your elbows are aligned underneath your shoulders, and that your hands are balled up in fists. Your forearms should be parallel to one another. Hold for 10 to 20 seconds per set. Dead Bug Lay face up on the floor with arms straight above your shoulders. To start, bring your knees directly over your hips and bend at the knee so that your calf forms a 90-degree angle with your thigh. Next, simultaneously lower your left arm above your head while straightening your right leg and sending it towards the floor. Pause, return to the starting position, and then repeat on the opposite side. Do 14 alternating reps to complete one set. Hollow extension-to-cannonball Get into a cannonball-type shape on your back, hugging your knees into your chest—yes, just like you’re at the pool at summer camp again. Simultaneously extend your legs and arms outwards into a “hollow” position, pressing your lower back to the floor. Hold for five seconds before curling up again, and complete five reps for one set. Dumbbell side bend Stand with your feet hip-width apart and hold a dumbbell in your right hand, palm facing inwards towards the torso. Keep your back straight, activate your core, and then bend to the side as far as possible—but only at the waist. Hold for one second at the bottom of your range of motion, and return to start for one rep. Do between 12 and 20 reps for one set.

The dumbbell chest fly is a popular exercise in training programmes, the world over. But is it a fundamentally flawed exercise you should avoid if you want to grow a bigger, stronger chest?. Tune in to discover the answer to that exact question. To access the FREE calorie calculator, go here: https://www.ironparadisefitness.com/calorie-calculator To find me on Instagram, go here: https://www.instagram.com/iron_paradise_fitness

Bcom, Kat, and Leo are here to break down the 7th week of the Summer 2019 anime season! We kick off the podcast with some thoughts from Bcom and Kat about Trigger’s latest film, PROMARE. In this week’s anime, Dumbbell has become an idol show, and Kat is not amused. The Maidens have a very jiggly pillow fight to express their growing frustration with each other. After Tanjiro’s huge battle with Rui, Demon Slayer starts delving into the tragic backstory of the pretend spider family that Rui has built around himself. Then we get into the first of our midseason replacements, with a big recap of Astra Lost in Space and discussion of episode 7, where we try to puzzle out who the traitor could be. Dr. STONE begins recruiting the help of some villagers to build his Kingdom of Science into a force to be reckoned with. Leo takes a nap through Kat’s excellent review of episode 7 of Given, which is getting better with each passing episode. Bcom recaps episodes 4-6 of Vinland Saga before jumping into episode 7, where Askeladd’s Vikings use some badass tactics to plunder a Frankish stronghold, and Thorfinn earns another duel to avenge his father’s death by Naruto-running all over the battlefield. Finally, in Carole & Tuesday, Angela’s stalker is finally dealt with by none other than Mr. Tao who is able to out-think the annoying hacker pest.Recorded September 22, 2019. Timestamps:1:40 - Nonsense (Leo plays the female-heavy Borderlands 3, Tequila Kat had a crazy weekend, Bcom reviews Promare)15:41 - How Heavy are the Dumbbells You Lift? (Ep. 7)29:39 - O Maidens in Your Savage Season (Ep. 7)42:11 - Demon Slayer: Kimetsu no Yaiba (Ep. 20)55:58 - Astra Lost in Space (Recap and Ep. 7)1:16:05 - Commercial Break1:18:26 - Dr. STONE (Ep. 7)1:27:16 - Given (Ep. 7)1:41:06 - Vinland Saga (Recap and Ep. 7)1:59:58 - Carole & Tuesday (Ep. 19)Social media and podcast links: https://linktr.ee/nerdomandothernonsense

Leo, Bcom and Kat are back to review the 6th week of the Summer 2019 anime season and to make their midseason cuts! We kick off our nonsense with Kat’s cautionary tale of partying so hard in Montreal that she gave herself a fever of 103 with a side of strep throat. Leo continues to experience multiplayer issues with Remnant from the Ashes. Bcom beat Control and had a great time with it, with some minor drawbacks. When we finally around to talking about anime, Dumbbell’s arm-wrestling episode went full Over the Top, and Bcom breaks out a horribly stereotypical Russian accent. The lit club girls clash against their school’s prude restrictions as they try to dream up a romantic theme for their school’s festival. Then, it’s time for episode 19 of Demon Slayer, which was an incredible showcase of studio Ufotable’s animation talent, and Yuki Kajiura’s musical composition. BEM continues to be a weird, directionless monster-of-the-week show, that we thankfully may never have to talk about again! In Dr. STONE, Senku is miraculously saved by the power of…a Doctor Stone! Ritsuka’s emotional understanding of Satou is finally starting to progress as Given begins to find its rhythm halfway through the show. A talking cat familiar in the Demon Girl Next Door finally declares that “the time hath come” for Bcom to take a long, hard look about whether he wants to continue covering this cutesy anime. And finally, in Carole & Tuesday, Tuesday experiences some innocent heartbreak, while her mother takes advantage of suspicious terrorist activities to advance her fearmongering political campaign. We finish things off with a Midseason Cuts segment where we first discuss the other anime we’ve been keeping up with this season, and then Leo’s sneaky lock tactics backfire…slightly.Recorded September 12, 2019. Timestamps:1:44 - Nonsense (Kat parties in Montreal, Leo’s ready for Borderlands 3, and Bcom takes Control)20:52 - How Heavy are the Dumbbells You Lift? (Ep. 6)31:41 - O Maidens in Your Savage Season (Ep. 6)42:26 - Demon Slayer: Kimetsu no Yaiba (Ep. 19)58:25 - BEM (Ep. 5-6)1:05:39 - Commercial Break1:07:17 - Dr. STONE (Ep. 6)1:22:16 - Given (Ep. 6)1:33:16 - The Demon Girl Next Door (Ep. 6)1:40:59 - Carole & Tuesday (Ep. 18)1:53:05 - Midseason CutsSocial media and podcast links: https://linktr.ee/nerdomandothernonsense

On this episode of Bakacast, Fruits Basket has a shaky couple of episodes, Carole & Tuesday starts getting political, Fire Force slowly burns away its goodwill, and Lord El-Melloi is…maybe the best Fate show that’s ever been made?01:26 - Fruits Basket 18 - 1908:01 - Carole & Tuesday 13 - 1722:59 - Dumbbell 5 - 731:35 - Dr. Stone 5 - 638:11 - Fire Force 4 - 546:14 - Granbelm 4 - 653:41 - Lord El-Melloi II’s Case Files {Rail Zeppelin} Grace note 5 - 601:02:46 - Cop Craft 4 - 601:18:52 - Listener questions

Kat, Leo and Bcom are back to review the 5th week of the Summer 2019 anime season! We kick things off with Kat ranting about her hilariously awful experience with Groupon customer service. Leo updates us on his continuing trouble with Remnant of the Ashes, and Bcom reviews then 1979 anime adaptation of Anne of Green Gables. Once we get into weekly anime, it’s time to get in running shape for the Dumbbell girls, which means working hamstrings and abdominal muscles, to embrace their inner Flo-Jo. Two of the Maidens have their eyes set on much older men in their savage seasons, which leads to some very awkward interactions, but the episode ends on a high note with one of the cutest anime confession scenes we’ve watched in a long time. We spend more time hyping up Demon Slayer ep. 19 than actually properly covering episode 18. We wrap up another disappointing episode of BEM with complaints about its directionless story and weak animation from Kat and Bcom. After the break, we get into a divisive episode of Dr. STONE, which had us arguing about whether or not the second half flashback was a waste of our time, and who we would choose to kill off between ourselves, our lovers, or our friends. Our Given segment becomes a storytelling session about our experiences with love at first sight. This week’s Demon Girl Next Door review is a shitshow of the highest order, which Bcom very professionally manages to soldier through. And finally, in Carole and Tuesday, Ertegun has to do some thinking about what he truly wants to be as an artist after tragically handing his financial portfolio over to a horny Pinocchio robot.Recorded August 28, 2019. Timestamps:0:20 - Nonsense (Kat’s Groupon nightmare, Leo finally beats the first boss of Remnant from the Ashes…for someone else, Bcom reviews the 1979 anime Anne of Green Gables)13:42 - How Heavy are the Dumbbells You Lift? (Ep. 5)25:33 - O Maidens in Your Savage Season (Ep. 5)47:22 - Demon Slayer: Kimetsu no Yaiba (Ep. 18)55:33 - BEM (Ep. 4)1:04:44 - Commercial Break1:07:51 - Dr. STONE (Ep. 5)1:20:32 - Given (Ep. 5)1:32:14 - The Demon Girl Next Door (Ep. 5)1:42:58 - Carole & Tuesday (Ep. 17)Check out our podcast network, Anime Radicals. Find out more at www.animeradicals.com.Twitter: https://twitter.com/NerdomandOtheriTunes: https://itunes.apple.com/us/podcast/nerdom-and-other-nonsense/id1203061952Google Play: https://play.google.com/music/m/Iuqfigskscnxqhhatxmfyrec7gi?t=Nerdom_and_Other_NonsenseStitcher: https://www.stitcher.com/podcast/nerdomandothernonsense/nerdom-and-other-nonsense-anime-podcastSpotify: https://open.spotify.com/show/6LOseApaNZgoaZaqqpeNvIDiscord invite: https://discord.gg/REwr8uT

Bcom, Kat and Leo are back to discuss the 4th week of the Summer 2019 anime season! We kick it off with a bunch of gaming nonsense, and Bcom and Kat both ask listeners for gaming recommendations in a packed late August game release calendar. Once we move onto anime, in Dumbbell, we are puzzled by how different Silverman’s Gym’s operation is from the gyms we know and frequent in the United States. Leo’s not sure if he knows enough words to fill 50 pages like Rika’s love interest in O Maidens. Demon Slayer takes its best shot at making Zenitsu great again, but we’re left relatively unmoved. Dr. STONE already has Yuzuriha trying to sacrifice her life for her male co-stars, which leaves Bcom unamused, and ends with a pretty obviously toothless cliffhanger. Given takes a detour to talk about guitar pedals, which Bcom is very familiar with due to his guitar-enthusiast dad’s expensive quest to create the perfect sound. Bcom isn’t so impressed with episode 4 of the Demon Girl Next Door, and Leo and Kat retreat into the inner recesses of their mind (i.e. take a nap) while he breaks it down. We close things out with Carole & Tuesday, which introduces us to a star named Flora whose past is intertwined with Gus, and shows us a darker side of the music industry.Recorded August 26, 2019. Timestamps:1:36 - Nonsense (Eureka Seven, Bcom’s gaming dilemma, Leo’s Remnant from the Ashes impressions, Kat watches Tada Never Falls in Love and prepares for an international trip)14:51 - How Heavy are the Dumbbells You Lift? (Ep. 4)34:24 - O Maidens in Your Savage Season (Ep. 4)47:22 - Demon Slayer: Kimetsu no Yaiba (Ep. 17)58:59 - BEM (skipped this week because of broadcast delay)59:48 - Commercial Break1:02:21 - Dr. STONE (Ep. 4)1:12:16 - Given (Ep. 4)1:26:51 - The Demon Girl Next Door (Ep. 4)1:36:39 - Carole & Tuesday (Ep. 16)Check out our podcast network, Anime Radicals. Find out more at www.animeradicals.com.Twitter: https://twitter.com/NerdomandOtheriTunes: https://itunes.apple.com/us/podcast/nerdom-and-other-nonsense/id1203061952Google Play: https://play.google.com/music/m/Iuqfigskscnxqhhatxmfyrec7gi?t=Nerdom_and_Other_NonsenseStitcher: https://www.stitcher.com/podcast/nerdomandothernonsense/nerdom-and-other-nonsense-anime-podcastSpotify: https://open.spotify.com/show/6LOseApaNZgoaZaqqpeNvIDiscord invite: https://discord.gg/REwr8uT

Desta vez, Rafael Folha, Julko Melo e Thiago Silva finalizam seus comentários sobre a primavera de 2019 e “ja” iniciam seus comentários sobre a temporada de verão pegando fogo com Dr. Stone, Enen no Shouboutai (fireforce), Dumbbell nan Kilo moteruEscute jáTemporal – Primavera 2019 pt. 2 & Verão 2019 pt. 1

Calves are the most stubborn, frustrating muscle in the body. Many people phone it in when it comes to putting in the work on their calves, but I maintain that the problem is effort, not genetics. Sure, genetics play a large role in how large you will be able to get your calves, but that doesn’t mean they can’t grow just like any other muscle in your body.  The Problem: People don’t dedicate themselves to growing their calves. The Solution: Variety, Volume, Load Here is a little routine I do when I get into putting some effort into my lower leg. Round 1 – Repeat Twice 2 Minute Jump Rope (1x) Hack Squat Machine Calf Raises – 10 Slow, 20 Fast Single-Leg Calf Raises holding a Dumbbell – 20 each leg A.R.D. flexors – 20 reps   Hack Squat Machine Drop Set, cutting load in half each drop for 2 drops   Round 2 – Repeat Twice   Seated Calf Raises – 10 slow, 20 fast Calf Raises on Leg Press – 30 Single Leg Seated Calf Raises – 20 each Hamstring Curls – 20 each   (1x)Body Weight Standing Calf Raise Burnout with 3 Different Foot Positions (Toes Straight, Toes In, Toes Out.)

YERRRRRRR! Welcome to season 2 y'all. This the first episode of season 2 and I thought out would be a great idea to kick off the show with Anime. Its just ya boy Potter this week and Im talking about my top 5 favorite animes of this summer season. I hope you enjoy and thank you for tuning in.Support the show (https://www.Patreon.com/withthehomiespodcast)

Dumbbell exercises do not have to be less effective when it comes to building your legs - as long as you choose the right dumbbell leg exercises

The Dumbbell Murders: Ruth Snyder and the Stupidest Murder Plot Ever as presented by Fort Fritz: Campfire Tales

YES MUSCLE! In this muscle building episode of the Spiraken Manga Review, Xan reviews a sports manga that will make you want to join a gym. So enjoy as he reviews "Dumbbell nan Kilo Moteru? / How Heavy Are The Dumbbells You Lift" by Yabako Sandrovich and illustrated by Maam      Xan geeks out over how much this manga is informative and intriguing. He also discusses the new anime series that came out earlier today and how it depicts the characters accurately. Hope You Enjoy This Episode----more---- Music For Episode:   Outro Music - Onegai Muscle  by Ai Fairuz & Kaito Ishikawa (Dumbbell Nan Kilo Moteru?, How Many Kilograms are the Dumbbells You Lift OST )   Our Instagram  https://www.instagram.com/spiraken/Our Email Spiraken@gmail.com Xan's Email xan@spiraken.com Our Twitter Spiraken  Xboxlive Gamertag Xan Spiraken Our Amazon Store http://www.amazon.com/shops/spiraken Random Question of the Week: Do you work out at a gym? #Spiraken #manga #mangareview #wheelofmanga #podcast #shounen #howheavyarethedumbbellsyoulift

Episodio 17 : El cielo de verano Un podcast enfocado en el aprendizaje y práctica de la astrofotografía y astronomía. ¿Quieres conseguir hacer fotos espectaculares de estrellas, constelaciones y paisajes nocturnos? Con este podcast y un poco de práctica veras cómo es posible. Hoy os hablaré del cielo de verano, que constelaciones y objetos destacados podemos observar y fotografiar, centrado básicamente en astrofotografía de paisaje. Y también de las efemérides más destacadas de este mes de julio y agosto Este es el último episodio de la primera temporada, me tomo unas semanas de descanso para volver con energías renovadas y nuevos temas el 3 de Septiembre. Enlaces: Taller de Astrofotografía : https://www.iefc.cat/es/talleres-fin-de-semana/astrofotografia/ Campo amplio Vía láctea, Sagitario y Escorpión: https://flic.kr/p/PD2VJR Sagitario con la tetera dibujada: https://flic.kr/p/YDCNWE 3 nebulosas en Sagitario: https://flic.kr/p/UxJjXD Nebulosa del caballo negro en Escorpión: https://flic.kr/p/Umc4wx Constelación del Cisne con seguimiento: https://flic.kr/p/YLshBU Nebulosas del cisne, Norteamérica y Pelícano: https://flic.kr/p/BodmL4 Nebulosa M27 o Dumbbell: https://flic.kr/p/qn5jFL Cúmulo globular de Hércules, M13: https://flic.kr/p/nNG6dj -------------- Web del programa: https://astrosolsones.com/fotografiandolanoche/ Grupo de Facebook del programa: https://www.facebook.com/groups/fotolanoche/ Galeria donde puedes ver mis fotos: https://www.flickr.com/photos/jordi_solsona Canal de Youtube: https://www.youtube.com/channel/UCJeKuzHtPmTyhoso8dqIxRw Correo para enviar sugerencias: fotografiandolanoche@astrosolsones.com Compartir vuestras fotos en Instagram con el hastag #fotolanoche Música: Motionless by Sappheiros https://soundcloud.com/sappheirosmusic/motionless

Episodio 17 : El cielo de verano Un podcast enfocado en el aprendizaje y práctica de la astrofotografía y astronomía. ¿Quieres conseguir hacer fotos espectaculares de estrellas, constelaciones y paisajes nocturnos? Con este podcast y un poco de práctica veras cómo es posible. Hoy os hablaré del cielo de verano, que constelaciones y objetos destacados podemos observar y fotografiar, centrado básicamente en astrofotografía de paisaje. Y también de las efemérides más destacadas de este mes de julio y agosto Este es el último episodio de la primera temporada, me tomo unas semanas de descanso para volver con energías renovadas y nuevos temas el 3 de Septiembre. Enlaces: Taller de Astrofotografía : https://www.iefc.cat/es/talleres-fin-de-semana/astrofotografia/ Campo amplio Vía láctea, Sagitario y Escorpión: https://flic.kr/p/PD2VJR Sagitario con la tetera dibujada: https://flic.kr/p/YDCNWE 3 nebulosas en Sagitario: https://flic.kr/p/UxJjXD Nebulosa del caballo negro en Escorpión: https://flic.kr/p/Umc4wx Constelación del Cisne con seguimiento: https://flic.kr/p/YLshBU Nebulosas del cisne, Norteamérica y Pelícano: https://flic.kr/p/BodmL4 Nebulosa M27 o Dumbbell: https://flic.kr/p/qn5jFL Cúmulo globular de Hércules, M13: https://flic.kr/p/nNG6dj -------------- Web del programa: https://astrosolsones.com/fotografiandolanoche/ Grupo de Facebook del programa: https://www.facebook.com/groups/fotolanoche/ Galeria donde puedes ver mis fotos: https://www.flickr.com/photos/jordi_solsona Canal de Youtube: https://www.youtube.com/channel/UCJeKuzHtPmTyhoso8dqIxRw Correo para enviar sugerencias: fotografiandolanoche@astrosolsones.com Compartir vuestras fotos en Instagram con el hastag #fotolanoche Música: Motionless by Sappheiros https://soundcloud.com/sappheirosmusic/motionless

Mount Olympus Presents: VOICE OF OLYMPUS Larger Than Life Living in the World Today Recorded Monday June 3, 2019, 9-11 PM EDT Produced and Hosted by Hercules Invictus I. MYTHIC FITNESS with Michael Del Russi of Bold Spirits Holistic Concepts, Topic: Diet and Supplementation II SWORD & SANDAL CINEMA with Brian Walker of Brian's Drive-In Theater, Topic: The Many Faces of Hercules III: PHYSICAL CULTURE with Bill Hinbern of Super Strength Training, Topic: Muscle Control, Dumbbell and Barbell Pros & Cons

Trainers like to use different phases when developing a workout program each building on the one before.   First phase is using stabilization muscles and working on balance and coordination. Workouts will involve little to no weight and will utilize Uni Lateral exercises that force the body to balance. The idea is to get all of the muscles working together and using smaller muscles, your stabilizers to develop a base to first support the next phases. This is a good way to start because you’re in a safer space when just doing body weight exercises. You can develop good movements before you start loading the movement and you can get great results as well. Body weight movement are used by many athletes who are performing at a very high level. You just need to challenge the body and that is as simple as doing movements you're not used to. This phase can last 4-6 weeks and workouts or specific movements can be done daily. When I was training clients, I would recommend they work on the movements that were more challenging for them by doing a few reps throughout the day when they got a chance. A few reps can go a long way.     Here is an example of some of the exercises that you might see in a stabilization phase:  Lunges: Lunges with dumbbells, Lunges on a platform or step, Lunges on a balance pad, Bulgarian split squats.  Arms: Single arm bicep curls, Single arm shoulder press, Single arm lateral raises. Dumbbell bench press on an exercise ball. Balance: Single leg Dumbbell RDL  Standing on a Bosu Ball, Walking Lunges, Side Lunges, Planks, Knee tucks using an exercise ball.   GET A FREE MEMBERSHIP. Send us a screen shot that you subscribe to the podcast or YouTube channel and email it to: Drew@undertenfitness.com for a free lifetime membership.  Find 10 minute workouts HERE Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Liift 4-what I liked and didn't like about it…what you'll need to do the workouts, how long they are, every last detail She Fit—I've been seeing ads on social media for this sports bra made by She Fit.  They aren't cheap but I love the vibe of the company and the bra design looked amazing so I ordered one.  I'm gonna tell you if it's worth the money. You're listening to the Crunches & Cosmos Podcast where I simplify women's fitness by helping you figure out which fitness programs and products are right for you. I break down all the different pieces of your fitness routine with information and genuine reviews. Today's episode of Crunches and Cosmos is brought to you by One Strong Southern Girl dot com. If you head over there today and jump on my email list I'll send you my home exercise inventory checklist and my home exercise expert guide.  Plus, you'll be a part of my inner circle and that's kinda cool.  I share stuff with my email list that I don't share anywhere else so if you think that sounds cool then head over to One Strong Southern Girl dot com. February is the month of Valentine's Day.  Which, depending on when you ask me, is a good or bad holiday.  I say that because just as I'd decided it was a completely unnecessary holiday designed to make couples spend money, then I heard a mother online talk about how she uses Valentine's Day to have all her family members tell each other what they love about the other one. So, yeah. Seriously, I'm not a bad person. But for me, February is American Heart Month. Years ago, I was on a local board of the American Heart Association and chaired our local fundraising gala and heard a lot of stories from people who'd been affected by heart disease.  And even though I'm a medical professional, I believe that experience taught me more about how heart disease and its effects on families than anything I learned in school. If you hear anything I say today make it this: Cardiovascular disease (which includes strokes and heart attacks) is the leading cause of death for men and women.  And healthy choices can make a difference in the progression and prevention of the disease and that includes regular exercise. So, I'm glad you're here! I believe exercise can help you become the best (and healthiest) version of you there is so that you can give your unique gifts back to this world. So, let's get to the reason you're here today and talk about Liift 4… First of all, weight training increases lean body mass and reduces body fat (your body becomes more compact). Over time the body gradually loses muscle mass--for women that can start as young as 35.  And if you're not doing some kind of resistance training you're helping it along. Prevent and reverse the loss of muscle by doing some kind of strength training in your exercise routine. And the sexy truth is that weight training is how you change the shape of your body. And, of course we're all looking for a body transformation. Strength training is an important aspect of your overall physical health and it's why I review programs like Liift 4. What is Liift 4? An exercise program by Beachbody that combines dumbbell weight training with cardio (HiiT) training. Liift 4 is a total body workout program. Who is the instructor of Liift 4? Joel Freeman is the instructor of Liift 4. You might remember him from Core De Force (or you might not) but he and Jericho McMatthews were the co-instructors of that kickboxing program from Beachbody. I liked Joel Freeman. He's a kinda funny cool guy that you'll probably like. He does NOT do any of the workouts in the program, though.  I don't like that but it's not a deal breaker. The details of the Liift 4 program… Liift 4 is an 8-week program that has workouts 4 days a week—a total of 32 unique routines. The style and exercises are very similar so you'll feel like you're doing the same workouts on some days. There's a nice workout calendar that's a part of the program that you can print out from the Beachbody site (and you can see an image of that calendar on my full blog post about Liift 4). There are 9 total cast members.  Every workout has 4 of the cast members doing the routines—2 men and 2 women (not counting Joel Freeman). I did love the cast and the set.  But there was no woman that appeared to be over 30 in the cast.  I would have liked to see someone like that but it wasn't a huge deal. The workouts… The routines are divided into muscle pairings. Weeks 1-6 are called the ‘build' phase, and weeks 7 and 8 are called ‘shred weeks' and the muscle groups are paired up a little differently in those last 2 weeks. Every single routine has a 2 minute warm-up, uses 10 reps for every set and each routine closes out the workout with an abdominal section of exercises. There are 4 different formats you'll see in the workouts—Liift 50/50, Liift Intervals, Circuit and HiiT. Liift 50/50 has weight training and then cardio at the end. Liift Intervals have cardio sprinkled between the weight training. The circuit workouts don't have cardio, so these routines are just weight lifting. And the Hiit routines are only on leg days (but not every leg day). The longest routine you'll do in the 8 weeks is 40 minutes and the shortest workout is 27 minutes. My favorite workouts were the full body routines in the last 2 weeks. *You can check out the average calories I burned in every routine in Liift 4 on my full post about Liift 4 on my website.  What equipment will you need to do the Liift 4 workouts? You have to have dumbbells to do the workouts. As a female, I used a range of dumbbells from 5 lbs. up to 30 lbs. In general, men will need a heavier range of dumbbells. You'll also need a mat if you're working out on a hard surface. Who will (and will NOT) love Liift 4? Women! Yes! If you're just starting out doing strength training, this program is a great foundation for learning dumbbell exercises. If you love exercising with dumbbells (no matter what level of exerciser you are) then you'll like Liift 4. If you're looking for a program that combines strength training with cardio then you'll love Liift 4. BUT If you're looking for a program that's primarily cardio then you probably won't love this program. And if you don't own dumbbells (and don't plan to buy any) and don't want to do strength training then you should try a different exercise program. Overall… I did like the Liift 4 program. I got bored on some days but there are only so many ways to do dumbbell work, so I get it.  The program does the best job it can to make the workouts interesting. I loved that there was a nice blend of cardio and weight training. The workouts were satisfying. My Liift 4 results… My sister did the Liift 4 program exactly as it was designed and she felt like she did get stronger and saw new muscle definition in her body. I did all of the workouts in the order of the workout calendar but I did other workouts on the rest days so I didn't follow the calendar exactly.  I also feel like I ended the program stronger and with better muscle tone. Where can you buy Liift 4? You can only get Liift 4 with a membership to Beachbody on Demand.  But it's worth a membership.  You'll get access to SO MANY workouts because your membership is to the entire Beachbody library (not just Liift 4). Here's a link to try out a Beachbody on Demand membership. *That's an affiliate link.  If you use it to sign up for a BOD membership you'll be supporting One Strong Southern Girl. Thanks! SHE FIT She Fit makes a sports bra that you can adjust to fit your shoulders and chest size perfectly! I just bought one of their bras and tried it out.  Here are my thoughts… The company has a ‘girl power' vibe to their branding which I LOVE and makes me want to be part of their team. The bra arrives in nice packaging with its own bag to wash the bra in.  I don't like anything that requires special washing instructions. BUT this bra ended up to be not a big deal to take care of.  You can wash the bag with your regular clothes (just put it in the bag). I LOVE the fit of this bra! The fit is just as good as the ads claim. I'm NOT an affiliate of She Fit (but I might look in to that) but I definitely recommend this sports bra. Head over to She Fit and check out their bras!   Today's Fun Tip Remember that your exercise program is like your life…there are many seasons and phases—ups and downs. Your exercise routine is like anything else in life, it takes work.  You have to commit to constantly learning and growing to make it work for wherever you are in your life right now.  Because exercise can make your life better.  I promise. SHOW NOTES & LINKS Your Ultimate Guide to Liift 4 (A great dumbbell program for women) Get a trial membership to Beachbody on Demand! She Fit One Strong Southern Girl Articles Email me: ccpodcast@onestrongsoutherngirl.com

can you drink and still lose weight? (00:36)Julio and Yeufre drink as an experiment to see how we feel (01:10)affects of alcohol in you body (02:46)alcoholic drinks are “dead” calories (04:49)alcohol induces appetite & inhibits judgment (5:47)what to do if you HAVE to drink? (6:40)recovering the day after drinking (8:51)talk to your bartender about non alcoholic drink (11:00)alcohol induces inflation (14:26)hormonal side affects (15:04)no one wants to give up alcohol and its annoying (21:40)do you really need to drink to be part of a social circle? (23:40)the social drinker (27:37)shredded and weak or fat and strong AF (33:30)would you lose 5 year of you life to add 5lbs to you total (36:20)favorite accessory movement to help with your deadlift (38:00)powerbuilding (39:30)Julio’s favorite Deadlift accessory (41:19)Matt Kroc (42:05)Dumbbell rows most butchered exercise (44:20)Yeufre’s favorite deadlift accessory (46:25)favorite cheat meal (47:52)tips on pre-post nutrition (51:04)timing carb consumption (53:12)top 3 supplement recommendation (56:09)Support the show (http://Patreon.com/revivalfitness)

If you are hitting the gym for the first time or are tempted to venture off the cardio equipment, it can be hard to know which piece of strength equipment to choose. Dumbbell, barbell, machine, or mat? Get-Fit Guy Brock Armstrong helps you make an informed decision that's right for you. Read the transcript at https://www.quickanddirtytips.com/health-fitness/exercise/which-is-best-machines-free-weights-or-body-weight Check out all the Quick and Dirty Tips shows: www.quickanddirtytips.com/podcasts FOLLOW GET-FIT GUY Facebook: https://www.facebook.com/GetFitGuy Twitter: https://twitter.com/GetFitGuy

Backs are the new abs! Stop wasting your time on the ab-roller (kidding, you should have a strong, ripped stomach too). If you want a big, strong, ape-like back, here are our top-8 lifts that you need to be doing: 1. Dumbbell row 2. Neutral grip pull-up 3. Single-arm cable row 4. Underhand barbell row 5. Tractor pulls 6. Lat push downs (not pull downs) 7. Ring rows 8. Reverse hyper-extension/back raise SEND NEWSDZ: Smart Back Training For Maximal Muscle Growth (DrJohnRusin.com): https://goo.gl/NCDCuV Don’t forget to subscribe to the Strength Squad Podcast on iTunes & Stitcher! Love the show? Make sure you leave us a five star review! YOU CAN CATCH THE LATEST EPISODES OF THE STRENGTH SQUAD PODCAST ON: YOUTUBE: https://goo.gl/36DYiR ITUNES: https://goo.gl/jwSHTB STITCHER: https://goo.gl/b3gr5D SOCIAL MEDIA: Facebook: Strength Squad Instagram: @strengthsquadpodcast Twitter: @strengthpodcast Thank you to our sponsor Plant Warrior Protein. Head over to www.PlantWarrior.co/discount/strength10 for access to the Plant Warrior online store. Use promo code “STRENGTH 10” for 10% off of any purchase! Have any questions, comments, or feedback? SEND AN E-MAIL to the Strength Squad: Nick: nick.strengthsquad@gmail.com Steve: steve.strengthsquad@gmail.com

On Friday night, Greg met a rapper that he used to listen to on the bus, as a kid. From rural Oregon, to a strip club in Portland, it's Greg's Bushwick Bill journey! in WOC: iPhone Dumbbell, Salty Playdough, Florida Woman. Join us for our Reddit AMA on Tuesday May 22nd at 10am PDT!

Click Here to Access Peak Performance Workout Program Week 1 Spreadsheet Description: This program is all about peaking your performance for a set date or event. Whether you are preparing for a game, fight, or any athletic or fitness event this is the program to prepare leading up to the event. For this workout you will need the following equipment: Barbell, Dumbbell, Cable Column or Resistance Band, adjustable bench, physio ball, and trap bar Perform 4 sessions per week. The sessions will be broken up to 2 upper body sessions and 2 lower body sessions. For example Monday Upper Body Session, Tuesday Lower Body Session, Wednesday Off, Thursday Upper Body Session and Friday Lower Body Session with the weekend off.This episode and every episode is brought to you by our LOF Shop where you can find products and services for reaching your fitness goals on any budget go to www.lifeofafighter.com/shop This episode you by Audible 30 Day Free Trial This episode you by Amazon Are you a Fitness and Nutrition Vault Member Click Here to access the Full Fighters Guide Section Social Media Accounts: @LifeofaFighter Twitter @MikeCaulo Twitter @TheLifeofaFighter Instagram @MikeCaulo Instagram Life of a Fighter Facebook Michael Caulo Facebook

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a   Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Time cap: 14 minutes

  “What happens on the outside doesn’t matter” - Ben Pakulski Elite endurance coach, ultra marathon runner and 700lb squatter, Alex Viada joins Ben to talk about running and cycling mechanics for endurance training.  Ben and Alex also discuss the importance of skill acquisition and mastering your craft for all athletes and the parallels between bodybuilding and endurance sports. Key Highlights ⇾ Acute and long-term changes in strength and neuromuscular efficiency. ⇾ What signs to look out for in running or biking for larger athletes. ⇾ How to work harder without suffering. ⇾  How to find a good coach for running or bodybuilding.   Time Stamps: 11:42 How to go about progressing the skill acquisition for an endurance. Bike mechanics, pedal strokes for 50 miles rides. 15:35 Alex’s bike crash and the key to breaking plateaus. 17:20 The parallels between contest prep and endurance training. 29:15 What form for running really entails, Alex’s checklist for perfect running form. 32:50 Maintaining form and skill acquisition through fatigue.  The key nutrition aspects for maintaining performance. 35:40 Oxidative stress in bodybuilding vs endurance training. 41:00 Should you question your coach? Or should you follow and focus on execution? 43:00 How to find a good coach for running or bodybuilding. 45:30 What all the top coaches are saying across all sports. 50:37 How to master the skills and fundamentals of endurance training. 58:45 What signs to look out for in running or biking for larger athletes. 1:00:55 Dumbbell walking lunges for endurance athletes. 1:04:30 Tour De France athletes. 1:08:20 The hardest Ironman ever. 1:10:20 Mental pacing through long endurance races. 1:16:45 How to work harder without suffering.   Resources Mentioned Complete Human Performance   Follow Alex Viada Facebook Instagram Twitter Website

What are the most effective exercises to get abs? Listen to this episode to learn the 3 simple steps to get rid of stubborn belly fat and get you lean toned abs (even if you’re over 40). Listen Now!   If there’s one question that I get the most, it’s gotta be about how to “get abs. There’s just something about being lean enough to see a well developed muscular mid-section that is seductive. It’s easy to see people who’ve developed strength or built bigger muscles who don’t have much definition. I call that “Muscle Fat”. And it’s common to see very skinny people with low body fat but unimpressive abdominal development. However, it’s much more uncommon to see someone who’s both very fit AND has an awesome set of abdominals to go with their physique. We view people who have great abs as sexier and in possession of something special and rare. It’s like they’ve either been blessed with great genes or they’ve figured out a secret the rest of us haven’t. And I understand. I’ve been skinny with low body fat but with very little abdominal development. I’ve also been bigger and more muscular but my abs weren’t quite visible. And I’ve been lean, muscular where you could see a nice set of abdominals. When I was muscular and built with visible abdominal, I received many more looks and compliments. In fact, many people start off with the goal of seeing their abs as the reason why they started working out in the first place. That’s usually when the confusion kicks in. Then that leads to frustration. Usually, people will start with hard workouts—until they realize that exercise has its limits when it comes to getting abs. Then they hear that “abs are made in the kitchen” and will start trying different diets. Ketogenic diet, paleo diet, South Beach Diet, Atkins, Bulletproof, and “clean eating”. Yet, they still have no visible abs. There are also those poor souls who try all the fat burner supplements that are on the market—hoping that the secret to a six pack is in a bottle with some cool graphics on it promising to get you “cut.” But they just end up with heart palpitations (if they take stimulants) or nothing at all (basically all the other non-stimulant fat burners). After months or even years of trying anything and everything, they still have no visible abs. Just a smooth covering of belly fat where their abs ought to be. If any of those sound familiar, then you’ve come to right place. Because in the next few minutes, you’re going to learn exactly what you need to do to finally get that muscular and defined midsection you’ve been coveting. And it’s a lot easier than the 20-year-old Instagram fitness gurus and internet nutrition experts have been telling you. When it comes to developing a physique with visible abdominals at any age, there are three basic things you need to do: Lose body fat Perform the right strength training exercises Perform the right abdominal and core exercises That’s it. Pretty simple, right? No jacking up your heart with fat burner supplements or weird hard-to-follow diets needed. Let’s dive a little deeper into each of these steps. 1-Lose Body Fat One thing to keep in mind about “getting abs” is that you already have them! Everyone has rectus abdominus as well as internal and external oblique muscles.   You also have a transverse abdominus underneath your other abdominal muscles but it’s not visible. However, it’s an important muscle and can be trained so I’m adding it for completeness. The problem is that the majority of us can’t see our abdominal muscles because they’re hidden underneath our subcutaneous belly fat. As you can see in the picture below, our subcutaneous fat is in between our skin and our abdominal muscles. This is the fat that is in the way of you seeing those defined lines of a “six pack”.   It’s also worth noting that there is also visceral fat—which is stored around the organs and underneath the abdominal muscles. If you have too much body fat and are sedentary, you are likely to quite a bit of visceral fat as well as subcutaneous fat. This contributes to that bulging belly look. By burning off the fat on your body with proper exercise and diet, you’ll reveal those hidden abdominal muscles. Most of you—especially if you listen to my podcast—already know this. Even if you’re not a listener, you probably suspect that you have to reduce the amount of fat on your belly to get your abs to show and you’re right. But here’s where most people go wrong. In fact, these are the two most common mistakes I see people make when they’re on the quest for visible abs: 1. They try to spot reduce their belly fat with abdominal exercises. You may have even tried this yourself. You think “I want to see my abs so I’ll do more abdominal exercises to burn off the fat in that area.” Logically, that makes sense. Except, your body doesn’t run on the rules of your logic. It’s the rules of human physiology that we’re dealing with here. Unfortunately, I’ve had to tell client after client this fact in my 18+ years of working in the health & fitness industry. where they tested this hypothesis by having a group of people work their abs 5 days per week with 5 exercises done at 2 sets of 10 reps each for a total of 6 weeks. The results? No change in body fat or belly fat. That’s right, ZERO change in belly fat after working their abs 5 days per week for 6 weeks. Let that sink in for a minute. 2. They try to burn off their belly fat through exercise This may confuse some of you. Many people, myself included, have talked about the important of exercise to maintain a healthy weight and body fat percentage. And that’s 100% true. But when we’re talking about getting lean enough to see your abdominal muscle definition, we’re talking about getting your body fat percentage pretty low. As a general rule, men will start to see their abs around the 12-13% and women around 18-20% body fat. While there’s nothing inherently unhealthy about getting your body fat level this low, it’s a bit on the extreme side. In other words, it’s going to take a smarter approach and a bit more work to get to those levels. There are some people who say getting abs is 80% diet and 20% exercise. However, that’s a bit misleading in my opinion. The truth is that it’s going to take some combination of working out and attention to your nutrition to get lean enough to see your abs. When I was in my late 20’s and competing in Brazilian jiu-jitsu, I ate good quality food regularly but I’d also drink and binge on junky goodness like ice cream. I was never on a diet but I was always able to see my abs because of the intense and frequent strength training and martial arts classes. However, as we get older and our responsibilities grow, we have less time to spend in the gym. Another important factor is that many people—like me—start to have chronic injuries from all the intense exercise. So it makes sense to pay more attention to your nutrition as you can accomplish quite a bit of fat loss simply with proper dieting. Why the gender difference? Men tend to store fat around their midsection and women tend to store fat around their hips and thighs. Of course, there are always exceptions. For example, women with PCOS will have a tendency to store fat around their midsection. And it’s been said that men with higher estrogen levels will store fat around their butt and thighs. At the end of the day, it comes down to reducing your body fat enough to see your abdominals that lie underneath. And if you’re a 40+ and too busy to spend hours in the gym, then dieting down properly is the way to go to lose your belly fat.   2-Perform The Right Strength Training Exercises Losing fat is enough to see your abdominal muscles underneath but not enough to have well-developed abdominal muscles. That’s why very skinny individuals don’t have impressive abdominals even though they have low body fat levels. For example, check out the photo below.Ryan Reynolds and that skinny dude on the right both have similar body fat percentages. However, Ryan is looking jacked and the skinny guy looks like he’s a few years and many workouts away from looking even close to Ryan.     Ryan Reynolds and that skinny dude on the right both have similar body fat percentages. However, Ryan is looking jacked and the skinny guy looks like he’s a few years and many workouts away from looking even close to Ryan. So if you’re looking for an impressive six-pack, then you’ll have to perform the right strength training exercises. The reasons are two-fold: The right strength training exercises will help you build and strengthen your abdominal muscles. Many people don’t realize that their abdominals work to stabilize their bodies during many strength training exercises. This helps to develop core muscles that are as strong as they look. The right strength training exercises will help shape the muscles around your abdominals Many people also don’t realize that it’s not always the abdominals that give a person their look. It’s the v-taper of their upper body and the hip-to-waist ratio. So what are the best strength training exercises to build core muscles that are strong and aesthetically pleasing? – Upper body pushing exercises like overhead presses, bench presses, parallel bar dips, ring dips, handstand pushups, etc. are some of my favorites. – Upper body pulling exercises like pull ups, chin ups, lat pulldowns, seated rows, ring rows, etc. are all great examples. – Hip hinge exercises like deadlifts, Romanian deadlifts, single leg deadlifts, hip thrusts, back extensions and reverse back extensions are some of my go-to hip hinge exercises. – Squat variations like barbell back squats, front squats, split squats, single leg squats are all great examples. – Ambulatory exercises like walking, running, sprinting and loaded carry variations like farmer’s walks are some of my favorites. And what are some of the best exercises to shape the muscles around the abdominals to properly frame your physique? Most of the exercises mentioned above will do the trick. However, there may be cases where you’ll want to do some isolation work for your medial deltoids, biceps, triceps and calves. That will help you develop the shape that you’re after. For men in particular, having wide shoulders, bigger arms, developed thighs and calves will create the effect of making your waist look smaller   3-Perform The Right Abdominal and Core Exercises   Although too many people seeking an impressive set of abs spend too much time and energy on abdominal and core exercises, there are benefits to working your abs directly. The most common mistake I see people make when training their abs is using high reps and low resistance. Doing long plank holds and hundreds of crunches won’t build a great set of abdominal muscles. Sure, adding some isometric exercises like front and side planks can be a good way of building the endurance and coordination you need to safely do the harder core exercises but that’s where their effectiveness stops. So what are some great core exercises? – Hanging leg raises – Dumbbell side bends – Cable Woodchops – Ab rollouts – Dragon Flags – Front levers But remember, the key to exercises is progressive overload. In other words, you have to continue to challenge yourself by making the exercise harder just like you would with a bench press or deadlift. So how many reps and sets should you do? Well, the number of sets will depend on numerous factors. But, like any other muscle group, doing more sets will most likely lead to better development regardless of the rep range. As far as reps are concerned, doing reps in the 6-12 rep range will lead to the best muscular development. Doing 5 reps and under will result in more strength gains and 15 reps and more will result in more muscular endurance as a general rule. Also, remember the concept of progressive overload applies to developing core muscles as well. Progressive overload is the exercise physiology concept that says you must continue to challenge the muscles with more weight, reps, sets, etc. to further develop strength and growth. You can and should periodize your workouts (i.e. change the rep ranges, number of sets, methods you use, etc.) if dramatically changing the look and function of your abdominal and core muscles is your goal.   Conclusion There you have it. Now you know how to get abs in 3 simple steps: Lose body fat Perform the right strength training exercises Perform the right abdominal and core exercises Now is the time to do a little self-assessment and ask yourself which one of these do you need to work on the most? If you already have low body fat but you’re on the skinny side, then working on your strength training and core/abdominal muscles will work best for you. If you have higher levels of body fat, like most people over 40, then losing fat is where you should start first. Keep these takeaways in mind. Those are the reasons I’m launching my Legendary Lean Coaching Group. It’s designed to help you burn fat at the fastest possible rate for your body while maintaining every ounce of your hard-earned muscle. I even tested it on real people just like you.   Want to learn more? Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives. That’s why we work closely with Legendary Lean Coaching Clients to help them lose fat, get stronger, and improve their health… no matter what challenges they’re dealing with. Interested in the Legendary Lean Program? It will open in a few days. In the meantime for our FREE Training and learn how to lose 7 pounds in 2 weeks without starvation or insane workouts. >>

It's episode 34 and it's a good one!! The Dumbbells are joined by funny lady Cissy Fenwick in The Weight Room. The Dumbbells talk to Cissy about background in fitness which is EXTENSIVE! They group also discuses Her current diet and exercise. Most interestingly, Cissy is educated in psychology and is working as a counselor so the 'Bells were able to ask her a lot of questions about health and mentality. Everyone "Weighs In" on Dumbbell all-star Nolan's inquiry about what he should do next after make some major lifestyle changes . "Nothing But A Peanut!!!" Subscribe, Rate & Review The Dumbbells on iTunes Twitter: @thedumbbells Instagram: @thedumbbells Facebook: The Dumbbells *Tag us with all you fitness pictures and don't forget #picsoritdidnthappen * Have a fitness/nutrition question? Shoot the Dumbbells an email: AsktheDumbbells(at)GMAIL(dot)com

Noelle Tarr from Coconuts & Kettlebells joins me to talk about her new home fitness program and how she built a thriving online business in a profession usually reserved for one-on-one client interaction.  ----more---- - Intro [1:00] - Sponsor: Siete Family Foods [1:37] - Noelle Tarr of Coconuts & Kettlebells Interview [2:55] - Transitioning from in-person clientele to online work [10:35] - Building an online business and brand [14:23] - Use Social Media to build a relationship and interact with people with the goal to find your email opt-in offer [22:10] - Sponsor: PureWod Greens [23:38] - Strong From Home [24:20] Who is it for? - What type of exercises are included? 130 exercises including Bodyweight, Dumbbell, Kettlebell, and Stretch Bands [32:10] - How long are the programs? 6-40 mins. [33:15] - Connect with Noelle - Web: http://coconutsandkettlebells.com/ - Program: Strong From Home - Instagram: @Coconutsandkettlebells - Podcast: The Paleo Women Podcast Subscribe in iTunes and leave a review and submit your questions to info@fullbodyfix.com

Jack Mize interviews Kim and Tosh, founders of The Dumbbell Divas, an online company focused on empowering women through fitness and nutrition. Teaching women how to love their body and themselves, even as they seek to improve their health with weight loss, toning and better nutrition allows their clients to look like a diva and eat like a dude.Source: http://influencersradio.com/dumbbell-divas-empowering-women-through-fitness/

Jack Mize interviews Kim and Tosh, founders of The Dumbbell Divas, an online company focused on empowering women through fitness and nutrition. Teaching women how to love their body and themselves, even as they seek to improve their health with weight loss, toning and better nutrition allows their clients to look like a diva and eat like a dude.Source: http://influencersradio.com/dumbbell-divas-empowering-women-through-fitness/

Dumbbell problem, multiple particle systems, rigid bodies, derivation of torque = I*alpha

ecycler explores the many ways to "crush" an aluminum can. In this episode, a 15-pound dumbbell muscles our can into submission.