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Even if you have a schedule that allows for a 5-day workout split, many people (I'd even call it the majority) simply don't have the recovery capacity needed to make that work. This could be due to genetics, age, injury history, various lifestyle factors (sleep, stress, etc.) and more. In these cases, better results would be seen with 3-4 workouts per week instead.
Yes, you can pack on size while only doing bodyweight exercises – I did it while traveling the world – and gymnasts train mostly with bodyweight movements. However, this can feel like playing Halo on Legendary difficulty. It can be done, but damn it can be challenging – especially for lower body movements. If your sole goal is to get bigger as fast as possible, access to a barbell for squats and deadlift is almost a requirement.
Now, if you are somebody that is more of the "do-it-yourself" type, check out our self-paced online course, the Nerd Fitness Academy. The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles so you know when you to level up your routine, meal plans, a questing system, and supportive community.
Go: Keeping your feet flat on the floor, squat down so the ball rolls up your back, until your quads are just past parallel to the floor. Hold for a count, then lift just your toes into the air to push through your heels as you rise back to the starting position, rotating your glutes and hams inward. Lower your toes back to the floor before starting the next rep.
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Eat healthy fats. That's right—not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon—should be limited to about 20g or less. That's the bad news. The good news is that unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and healthy skin. Fats are also important for the synthesis of hormones, so maintaining an adequate intake of them will speed up muscle-building and recovery.
(10) Exercising - you talk about building muscle - this comes from breaking down the muscle and building it back up with protein. A surplus is not needed for muscle growth, protein is. I always say stick with 100g minimum so you're consistent. 100g is 400 calories. Muscles need glucose to perform, so I would eat enough carbs to fill your glycogen levels to prepare for your next training. Then eat fats to cover the rest of the calories whether it's a surplus or deficit. You can build muscle and lose weight in the same day, just not at the same time (I'll explain in point 10). Building muscle = breaking down the muscle and rebuilding it with protein. Losing weight = a deficit. Tell me why this can't happen? Some fear muscle loss during deficits. No. Eat protein. Eat a little more. Some think surpluses are needed to build muscle. No. A surplus leads to fat gain. Even if the excess calories come from protein. Everything has a number. Figure out what fits for you. This is why point 9 is important.
Secure a flat resistance band just above your ankles and stand with your feet at about hip width, keeping feet forward. Keeping your weight in your heels, step your right foot laterally, maintaining the tension in the band. Keep the band taut as you step your left foot slightly to the right. Continue stepping sideways to your right for about 5 steps. Then step to your left to return to the starting position. Repeat three times.
From a standing position, balance yourself on your left leg. With your right leg straight and slightly off the floor, perform small circles (from the hip) in front, to the side, and then behind you. Aim for 3-5 circles both clockwise and counterclockwise at each angle. Your supporting leg glutes will be firing to stabilize your pelvis so be sure to stand tall and strong – no swaying.
It's a lofty goal: Gain 10 pounds of muscle in just one month. While such results are aggressive and can't continue at the same torrid rate indefinitely, we've seen firsthand individuals who've followed our mass-gaining programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week. Trust us, it can be done. But if there's one thing such a bold goal needs, it's an ambitious training and nutrition strategy. In regard to nutrition, don't even think about taking that aspect lightly. You can work out all you want, but if you don't ingest adequate calories and macronutrients, you won't build muscle. What and when you eat is paramount to your results, and you'll find all you need to know about gaining mass in a short amount of time in our bulking diet meal plan.
How to From High Lunge with your left foot in front, stretch your arms forward, parallel to your mat and to each other, palms facing one another. As you exhale, press the left thighbone back and the left heel actively into the floor; straighten your left leg and lift the back leg to come into Warrior III. Keep your pelvis level as you bend your left knee slightly (shown), then straighten it. Repeat 6–8 times without letting the spine, shoulders, or pelvis change their relationship to one another. If you can't balance, place your fingers on a wall and allow them to slide up and down as you move. Repeat on the other side.
When a muscle contracts, it shortens. Take the biceps for example. Without getting too technical, the biceps are attached at the forearm and shoulder. When your biceps contract, they shorten and bring those two points closer together. When you rest, the muscle returns to its normal length, and the two points move farther away. Constantly contracting your biceps over a long period of time would cause them to get shorter, even at rest.
Heath suggests incorporating dropsets into your training routine by immediately decreasing the weight and repping out again to failure. "Dropsets overload the muscle with shorter rest periods and increasing volume which you need to grow," says Heath. "That overload improves your body's abilities to utilize more nutrients, natural growth hormone, and natural testosterone into those areas and makes the supplements you take more effective." Heath's favorite way to do dropsets is on a pin-loaded machine since it's faster to switch weights.
Carbohydrates give my working muscles the energy to do their job. Without them, I would feel tired, and my gym sessions would definitely struggle as a result. Just like I approach my protein intake as a way to repair my muscles after training, I aim for the carb "sweet spot" where I can maximize energy and glycogen replenishment. And just like with protein, quality is crucial. My carbs come from high-fiber, high-nutrient foods. I include plenty of sweet potatoes, oatmeal, and brown rice, among others.
Those 5-pound dumbbells were a great place to start as a beginner, but if you've been lifting weights for a while, it's time to bump up the weight. "You can use both exercise machines and free weights," explains Michele Olson, PhD, exercise physiologist, professor of exercise science at Auburn University Montgomery, "but, if you are not lifting heavy enough weight, it doesn't matter if you are primarily using free weights or machines." In order to build muscle, you must break down muscle tissue using a weight that is challenging enough to cause micro-tears, which when repaired, form denser, stronger fibers.
A muscle imbalance—when one muscle is stronger than its opposing muscle—can limit your ability to exercise effectively, and could lead to injury down the line. "It's important to recognize whether you're really working the muscles you think you are and recognize if you've developed an imbalance that alters your movement pattern," says Eric Ingram, physical therapist at Louisiana Physical Therapy Centers of Pineville. One common imbalance in women is stronger quads and weaker, tighter hamstrings, thanks to prolonged sitting, high heels, and improper training. If you suspect you have a muscle imbalance, make an appointment with a physical therapist, who will prescribe exercises to even you out.
If you've been dealing with tightness in the hip flexors or hip flexor pain for quite some time now and haven't found the solution, then give these exercises a try. You may be pleasantly surprised with the results! Want more information on Hip Pain? Download our Free Report on Hip Pain "5 Secrets About Hip Pain That Will Surprise You….And Help Get Your Back To Exercising/Running Pain Free" Click Here to Download This Free Hip Pain Report
3. Hug it out. Start the supine hip flexor stretch the same as the glute bridge, but keep the right leg relaxed on the floor. Pull shoulder blades down and back to lift hips. Grab the back thigh of the left leg and pull the knee toward the chest. Keep the right leg straight and push its heel into the floor (to feel it in the butt). Hold for 30-45 seconds and switch legs.
Rest your hip. Sore hip flexor muscles can benefit from rest. Avoid the activities that caused your pain. Ice your affected hip for 20 minutes at a time, several times a day. Keep the leg of your affected hip elevated as much as possible 48 hours from the first onset of pain. You can also take over-the-counter pain medications to help control pain.
Dr. Nick Scotto is a leading and trusted physical therapist in Jacksonville, Fl. He founded River City Physical Therapy to better serve the active adults in Jacksonville who want to remain fit, healthy, and happy. Many fitness enthusiasts, runners, and active adults have consulted with Nick looking for a permanent solution to their pain. Through education and specific treatment plans he helps them to heal their body naturally and achieve their goals of returning to the activities they love.
For many people, appearance is the top priority when it comes to their posterior. But yoga practitioners also know that the glute muscles can do so much more than look great in jeans: They're the primary players in many of the movements that make it possible to do yoga. The gluteus maximus, medius, and minimus—along with many other smaller, supporting muscles—act as a base of support for the pelvis and hips. What's more, these hard-working muscles stabilize your femur (thighbone) in your hip socket, rotate your femur internally and externally, and draw your leg back. And yes, all of these actions also help us stand and walk, and even support us when we sit.
Reaching failure matters because tension matters. Failure is when the muscle cannot generate anymore force. Which means one applied (worked out) enough tension through the muscle to just want to give up. And guess what? Carrying groceries can do this for some. Why? We are all at different strength levels. So don't worry about other people and what they can or cannot lift. I say this because FAILURE can be achieved with either light weights or heavy weights.
At the same time, this also doesn't mean that primary compound exercises can never be done for more than 8 reps, or that secondary compound exercise can't be done for 5-8 or 10-15 reps, or that isolation exercises can't be done for less than 10 reps. Everything can be done in every rep range. However, these are the rep ranges that each type of exercise is best suited for, and where it should ideally be done most of the time.
She describes how to change oneAEs mindset, including psychology-related misconceptions about getting results, why itAEs important to not rush the process, and how to embrace sustainable methods, as well as accepting mistakes and being around supportive people; nutrition aspects, including the basics, guidelines, and moderation; movement patterns of strength training, as well as cardio and glute circuits; and building a better body and gauging and monitoring progress to become oneAEs own lifelong coach.
You can't scroll through Instagram without clocking a mammoth cheat day feast, but are real-life bodybuilders consuming such a crazy amount of calories every couple of weeks? Not quite. When he's dieting for a competition, Terry incorporates 're-feed days' into his schedule. This means he eats the exact same food, but essentially doubles the portion sizes.
In addition to adequate protein, you need more calories (your protein intake contributes to your total caloric intake, so these two go hand in hand). Use the following formula to calculate the number you need to take in daily to gain one pound a week, and break down your diet using the macro guidelines listed above. (Give yourself two weeks for results to show up on the scale. If you haven't gained by then, increase your calories by 500 a day.)
While leg lifts, certain ab exercises, and even hula hooping can all help work the hips, the hip flexors can still be a tricky part of the body to stretch Kinetics of hula hooping: An inverse dynamics analysis. Cluff, T., Robertson, D.G., and Balasubramaniam, R. School of Human Kinetics, University of Ottawa, Ottawa, Ontario, Canada. Human Movement Science, 2008 Aug; 27 (4): 622-35.. To get them even stronger and more flexible, try these five simple hip flexor stretches:
You can do this workout all on its own, or do a few sets of the moves before a run or your regular strength workout. "While form is important, having the correct muscles engaging and working is also key. Bodyweight moves like this done before other workouts can help us establish a mind-muscle connection and better recruit the correct muscles automatically," Lefkowith adds.
Working in the pelvic region is not easy for many therapists and clients. There are cautions and borders that need to be addressed and talked through before addressing these muscles. There are emotional and comfort aspects about working in the lower pelvic region. Some clients find this area too personal or private to allow the therapist's hands in this area. Other considerations are the internal organs such as the intestines, uterus, kidneys, and bladder. As the iliacus and psoas travel under the inguinal ligament and insert into the lesser trochanter of the femur, there is also the femoral triangle, which needs to be worked around. Body positioning can be useful to help access these muscles in a less invasive way while protecting the comfort of the client.
(12) Don't fall for the hype. People say eggs contain too much fat. I egg is like 5g fat. Your total fat for your deficit or surplus is way more than that. Let's say 70g total. How is 5g a lot of fat towards 70g? It's not. Most foods are high in carbs which make it easy to fill glycogen and cause a spill over. Most people also eat carbs where they enter into a surplus. Most people just eat carbs. Most people eat too much and it's mostly carbs. Keto likes to drop carbs so it makes sense for Keto to work on people that are in a surplus and eat too many carbs. But, really it's just the not eating part that works.
Partial range of motions train partial ranges while full range train full range. Simple as that. They both help each other. Isometrics are great. I do them all the time. I add them in however I can. Holding it on the bottom. Holding it on the top. Or just in the middle. Constant tension vs time under tension are one in the same. When constant tension cannot be applied, it's okay because one can just keep holding the weight so time can apply tension. Either way, Tension is caused until the weight is dropped. Will their be enough tension for growth? You tell me?
The good news is that there are plenty of good hip stretches out there that you can do to relieve discomfort, decrease tightness, and increase mobility in your hips. Since your hips are involved in so many of the movements you make (both inside and outside of the gym) stretching them is a great way to keep them feeling good and ready to work for you. Add some of the 12 hip stretches Atkins demos below to the end of your workout, or spend 10 minutes each day just doing a few of them, to improve mobility in your hips.
Carbohydrates play an important role for bodybuilders. They give the body energy to deal with the rigors of training and recovery. Carbohydrates also promote secretion of insulin, a hormone enabling cells to get the glucose they need. Insulin also carries amino acids into cells and promotes protein synthesis.[26] Insulin has steroid-like effects in terms of muscle gains.[27] It is impossible to promote protein synthesis without the existence of insulin, which means that without ingesting carbohydrates or protein—which also induces the release of insulin—it is impossible to add muscle mass.[28] Bodybuilders seek out low-glycemic polysaccharides and other slowly digesting carbohydrates, which release energy in a more stable fashion than high-glycemic sugars and starches. This is important as high-glycemic carbohydrates cause a sharp insulin response, which places the body in a state where it is likely to store additional food energy as fat. However, bodybuilders frequently do ingest some quickly digesting sugars (often in form of pure dextrose or maltodextrin) just before, during, and/or just after a workout. This may help to replenish glycogen stored within the muscle, and to stimulate muscle protein synthesis.[29]
In addition to adequate protein, you need more calories (your protein intake contributes to your total caloric intake, so these two go hand in hand). Use the following formula to calculate the number you need to take in daily to gain one pound a week, and break down your diet using the macro guidelines listed above. (Give yourself two weeks for results to show up on the scale. If you haven't gained by then, increase your calories by 500 a day.)
I'm 6'1" 175 pounds 27 years old. I would like to increase my general muscle mass and reduce my stomach fat. I would consider myself and ectomorph (hard gainer) as I have never really developed much muscle while I've always been very active in sports and periodic weight training. Over the past year I lost about 30 pounds (nearly all fat) by reducing my caloric intake effectively and regular whole body exercises. I was on my way to my ideal body composition until I became a bike courier. I've been a bike messenger for 9 months and recently my stomach fat has started to return. I'm riding 50+ miles each weekday riding for 9 hours a day. How many calories should I be eating? I've tried everywhere between 2400-3,500 cal/day. Is it possible for me to be eating too few calories while still accumulating stomach fat? Is it realistic for me to be able to maintain or even build muscle mass in this scenario? Please help, thanks.
If you are referring to how many pushups to do in one session, the short answer is as many as you can. Aim for a number that challenges you but is still realistic. Build up from day to day to increase muscle strength. If you are referring to how long you should do pushups as a form of exercise, that is up to you. Pushups are a good part of a long-term or permanent exercise regimen. Remember that if you stop doing them, your muscles will weaken.
If you're serious about putting on some muscle, then the most efficient way to do it is with three intense resistance training sessions and two lighter intensity workouts per week. "You need to have consistency in a workout program, hitting at least each muscle group two times a week to build muscle," explains Lovitt. If you're looking to switch up exercises, Olson suggests swaps such as sumo squats instead of traditional squats; step-ups on a bench instead of lunges; and then rotating back to the former. "These types of variation can be very effective in developing muscles, but the weights must still be fairly heavy that you're using," she says.
Located deep in the front of the hip and connecting the leg, pelvis, and abdomen, the hip flexors— surprise, surprise— flex the hip. But despite being some of the most powerful muscles in our bodies (with a clearly important role), it's easy to neglect our poor hip flexors— often without even knowing it. It turns out just working at a desk all day (guilty!) can really weaken hip flexors since they tend to shorten up while in a seated position. This tightness disrupts good posture and is a common cause of lower back pain. Weakened hip flexors can also increase the risk of foot, ankle, and knee injuries (especially among runners) Hip muscle weakness and overuse injuries in recreational runners. Niemuth, P.E., Johnson, R.J., Myers, M.J., et al. Rocky Mountain University of Health Professions, Provo, VT. Clinical Journal of Sport Medicine, 2005 Jan; 15 (1): 14-21.. So be sure to get up, stand up every hour or so! And giving the hip flexors some extra attention is not just about injury prevention. Adding power to workouts, working toward greater flexibility, and getting speedier while running is also, as they say, all in the hips The effect of walking speed on muscle function and mechanical energetics. Neptune, R.R., Sasaki, K., and Kautz, S.A. Department of Mechanical Engineering, The University of Texas, Austin, TX. Gait & Posture, 2008 Jul; 28 (1): 135-43..
It's a lofty goal: Gain 10 pounds of muscle in just one month. While such results are aggressive and can't continue at the same torrid rate indefinitely, we've seen firsthand individuals who've followed our mass-gaining programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week. Trust us, it can be done. But if there's one thing such a bold goal needs, it's an ambitious training and nutrition strategy. In regard to nutrition, don't even think about taking that aspect lightly. You can work out all you want, but if you don't ingest adequate calories and macronutrients, you won't build muscle. What and when you eat is paramount to your results, and you'll find all you need to know about gaining mass in a short amount of time in our bulking diet meal plan.
Make no mistake: Eating for muscle is just as important as lifting for muscle. The foods you grab in the morning on the way to work, the meals you pack for lunch and mid-afternoon, what you put into your body immediately following your workout, and your final meal of the day impact your results as much as, if not more than, the number of reps you squeeze out at the end of a set. But in reality, it can be tough to stick to a "clean" diet when you're busy. We know that adding another layer of complexity to life in the form of reading food labels and studying ingredient lists just isn't an option for most of us. Not to mention actually preparing all those healthy meals.
But, what about fats? Well, our body fat is the home for fats. Whatever fats not used for energy will be stored as fat. That's the point of fat. This doesn't mean fats make us fat, sure fats lead to direct fat gain, but this doesn't mean weight gain. Fat vs weight gain is different. Fat gain can only lead to weight gain if you eat in a calorie surplus. Even if carbs to stored as fat, if you aren't in a surplus…this fat will be used, so it doesn't matter this is got stored as fat. Just stop filling up your glycogen levels unless you are always depleting then. Same with fats, just because they increase fat doesn't mean they make us fat. INCREASED FAT VS INCREASED WEIGHT is different. If we eat fat we store fat. If we eat carbs we store carbs. If we store fat, that fat will only remain their and contribute to weight gain IF it's not used for energy. If it's used for energy then we are in a deficit unless we eat out way back to a surplus.


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LOUISVILLE, Ky., Nov. 18 (UPI) -- President-elect Donald Trump credited himself with keeping a Ford Motor Company plant in Kentucky open, a facility Ford said it did not intend to close or move to Mexico.
In a Twitter message Thursday, Trump said Ford chairman William Clay Ford Jr. told him the Louisville plant was not closing, and production of the Lincoln MKC models manufactured there would not move to Mexico.
Just got a call from my friend Bill Ford, Chairman of Ford, who advised me that he will be keeping the Lincoln plant in Kentucky - no Mexico— Donald J. Trump (@realDonaldTrump) November 18, 2016
Another message from Trump, minutes later, said he "worked hard" to keep the plant open in a state in which he received 62.5 percent of the popular vote in last week's presidential election.
I worked hard with Bill Ford to keep the Lincoln plant in Kentucky. I owed it to the great State of Kentucky for their confidence in me!— Donald J. Trump (@realDonaldTrump) November 18, 2016
The company previously said it might move production of the vehicle from the Louisville plant, with Mexico the likely destination, but Thursday announced the sport utility vehicle would continue to be made in Kentucky.
Ford never intended to close the Louisville plant, instead planned to increase production of its popular Ford Escape, another vehicle made at the plant, after potentially moving the production of the MKC to Mexico. The manufacturing change was not expected to result in job losses in Louisville, let alone a plant closure, but current plans call for Lincoln MKCs and Ford Escapes to continue being built in Louisville.
In 2015, United Auto Workers union official Jimmy Settles told the Detroit Free Press, "Whatever happens in Louisville it will not lose employment. They cannot make enough Escapes."
Ford had previously said it had no plans to close any of its U.S. plants.
In a statement, Ford did not mention Trump's alleged contribution to the production decision, but said "We are encouraged that President-elect Trump and the new Congress will pursue policies that will improve U.S. competitiveness and make it possible to keep production of this vehicle here in the United States."

subset: commoncrawl


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Make a Difference - EVERY LITTLE BIT HELPS!
Hey there! Read my letter about donation support. Thank you for taking an interest and caring enough to support this endeavor to serve. Read it here.
Know Where I Stand On The Issues.
I want to make Georgia safe for all citizens by addressing issues related to drug abuse, tougher sentencing guidelines for criminals, and continued reforms within the criminal justice system.
In order for Georgia to remain the #1 State for Business, we must continue to work towards the highest standard of education. I will work with local and state leadership to develop the opportunities needed to equip students with the education and skills that are vital to the enhancement of the manufacturing industry within our state.
I want to work to improve Georgia's infrastructure, bringing it to an acceptable level that would provide citizens with the necessary services needed to maintain our current way of life. I will work to insure a sustainable future with clear economic, social, and environmental benefits. I will focus on the necessary steps needed during severe weather and other catastrophic events with an emphasis on proactive-protective measures and emergency response plans. I will focus on closing the "digital divide" that exists between rural and urban areas when it comes to broadband access in Georgia.
Positive job growth must be a priority along with policies that encourage innovation, skills training, and business development. I will support initiatives directed at developing strong relationships between community stakeholders and state officials who are tasked with creating new job opportunities and developing a skilled labor force.
I want to focus on developing integrated approaches to economic development by working with business leaders and local leadership to maximize employment opportunities, and develop methods for tackling generational poverty and high unemployment rates within District 29.
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Randy Robertson
I am a 30-and-a-half year law enforcement veteran, retiring from the Muscogee County Sheriff's Office in 2015 with training and assignments that range from undercover narcotics investigations to serving as the Director of Homeland Security for Columbus, Georgia. I attended the Command College at Columbus State University, and the FBI National Academy in Quantico, Virginia. I had the pleasure of serving the citizens of Mississippi immediately following Hurricane Katrina and assisted in bringing the C.E.R.T. program from Los Angeles, California to Columbus, Georgia. I am active in the Fraternal Order of Police and currently serves as the President of the FOP Georgia State Lodge.
Actively involved in civic and political issues for nearly three decades, I have sought to create a safer community during my career as a Law Enforcement Officer with the Muscogee County Sheriff's Office. While Public Safety is an issue that is near and dear to my heart, I am also committed to strengthening our infrastructure, striving for excellence in education, and creating and developing an environment that encourages entrepreneurship and small businesses to thrive.
I am married to my amazing wife, Theresa Garcia Robertson. We have four children; Candice (Jason), Sara Elizabeth, and Seth (Sheila), and Andee and three granddaughters; Skylar, Sally, and Kindall. We are members of First Baptist Church in Columbus and reside in Cataula, Georgia.
Congressman Drew Ferguson, (GA-3)
"Randy is the right choice to be the next Senator from Georgia's 29th District," Ferguson said. "He will work to reform our criminal justice system, maintain our high standard of education and continue to keep Georgia as the number one State for business. Having him at the State Capitol is great for the 29th District and I am honored to support his candidacy." - Congressman Drew Ferguson, (GA-3)
State Representative John Pezold
"Randy Robertson has dedicated his life to serving the people of West Georgia. He is a dear friend, an honest man, and he believes in limited government. I cannot think of a better choice to continue that service as the Senator from the 29th District than Randy Robertson." - State Representative John Pezold (House District 133)
Former Congressman Lynn Westmoreland
"I've known Randy and Theresa separately and together. I am thrilled that Randy is seeking to serve the people of the 29th Senate District in Atlanta.
Randy is a Law Enforcement veteran who understands service above self and what it means to be a public servant. I am glad to offer my support and endorsement to Randy and Theresa as their family seeks to serve our region." - Former Congressman Lynn Westmoreland
State Senator Matthew Brass
"I am happy to endorse Randy Robertson's candidacy for State Senate District 29. I have known Randy and his wife since Theresa and I worked together for Congressman Westmoreland.
Randy is a man of character, integrity, and is widely respected across our area. I know Randy will serve the constituents of the 29th with the same vigor as he did during his 30+ years of service as a Law Enforcement officer. I look forward to serving the people of both the 28th and 29th State Senate Districts with Randy." - State Senator Matt Brass (Senate District 28)
Troup County Sheriff, James Woodruff
"I am proud to announce my support for Randy Robertson for State Senate District 29. I have known Randy for several years and he has always been a friend to law enforcement. I feel he will work hard in Atlanta for all citizens. I think he is the best choice for our next State Senate representative for District 29. " - Sheriff James Woodruff
Troup County Tax Commissioner, Shane Frailey
"It is my pleasure and honor to endorse Randy Robertson for State Senate District 29. I met Randy some 20 odd years ago as we both served our citizens proudly in Law Enforcement. I know him to be an honest and dedicated public servant and feel he will bring a new vision to District 29. Being in Law Enforcement is a tough job and Randy has proven to be respected with a successful career of over 30 years. He wants to make a difference and cares about jobs, education, infrastructure, and most importantly, public safety in our communities.
It is for these reasons I support and endorse Randy Robertson for for this important public safety position." - Shane Frailey
Wade Collier, Local Disc Jockey
"My good friend for over 30 years, Randy Robertson is one of the finest, most honest, individuals I have ever had the pleasure to know. If I was down and needed someone anytime day or night, I've always known Randy would be there for me. He is a lifelong law-enforcement officer and scholar and has always believed more than most what protect and serve really means. So many of us have urged Randy to do exactly what he's chosen to do now and that is throw his hat into the political arena.
Meriwether County has never had anyone that will work for them as hard as Randy will. We talked at length last evening about how flourishing Manchester was back in the 60s and 70s and Randy has known that area for so long and he so badly wants to help people like my friend Carla Starling Stephens and many more citizens just like her to bring more business, and growth back to my hometown.
Randy is now a Republican candidate for State Senate, District 29. Which, as you know includes northern Muscogee County, all of Harris, all of Meriwether, and the LaGrange portion of Troup County. Randy has spent his entire adult life in public service and he is more than ready and definitely qualified (in my opinion) to serve.
Please do your own research and I know you'll find Randy the man for the job when you go to the polls on May 22nd for the primary." - Wade Collier, Local Disc Jockey
David Horiuchi, Small Business Owner and Retired Law Enforcement Officer
"I proudly endorse Randy Robertson for the District 29 Senate seat! I have known Randy Robertson for nearly 20 years and have been honored to call him one of my truest friends for the last 17. Having worked for and alongside Randy in law enforcement and professional/nonprofit organizations has shown me the distinct leadership qualities he possesses.
Randy has integrity, committment, resolve and excellent decision making qualities. He is ethical, honest, detail oriented, and one of the best communicators I have ever known. One of the absolute best qualities he has is his attention to others and his willingness to listen to all people, even those who may disagree with him. He truly cares about our community and wants to be a servant leader to improve not just our district, but our entire state.
Please consider endorsing and voting for this great leader who looks to move us forward and upward." -David Horiuchi, Small Business Owner and Retired Public Safety Officer
Bill Plock, Retired Law Enforcement Officer
As a longtime friend, as well as fellow law enforcement coworker, I have come to know Randy as a diligent individual who takes pride in helping others in any capacity. He never avoids a challenge and always strives to arrive at a decision that benefits all involved. His ascension through the ranks of the Muscogee County Sheriff's Office attests to his ability to get the job done. He has been involved for years in the leadership of the Georgia Fraternal of Police which has provided him with the important benefit of being able to successfully communicate with our state's leaders.
Randy and his beautiful wife, Theresa, are avid church goers and their faith has served them well. For these reasons, and more, I am proud to offer my endorsement and support for Randy Robertson as the most viable candidate for Georgia State Senator for District 29. His ability to represent all citizens in District 29 is undebatable. - Bill Block, Retired Law Enforcement Officer
Col(R) Carlton G. Savory,MD,FACS
I am very proud and happy to support Randy Robertson in his effort to become our State Senator from District 29.
I have known Randy for a number of years and understand his longtime commitment to serving his community.
I believe this demonstrated commitment and dedication make him an outstanding candidate to represent us at the State level. - Col(R) Carlton G. Savory,MD,FACS


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Le Mans Gulf, McQueen Porsche USA 1971
Le Mans Gulf Oil : In conjunction with Cinema Centre Films, who distributed Le Mans, Gulf Oil came up with a promotion for themselves, which involved giving away posters at gas stations.
This was that poster, and this is an original, of course.......beware ! There are many repros out there.
Good portrait of McQueen and the Gulf liveried Porsche 917.
Origin: USA 1971 Size: 22 x 17 in / 56 x 43 cm Condition: Very good. Some very light edge wear which will disappear when framed. My lack of Photoshop expertise has made this image rather \'redder\' than the poster itself, and what looks like a crease, top right, does not exist.
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SOLD The Best of All Le Mans Movie Posters - France, 1971. Steve McQueen, Porsche 917 SOLD
Regular price £0 £0


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Stunning Tile Design
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This guide is an update to "Creating a custom distribution image with Yocto for the RIoTboard" and provides directions for building a GNU/Linux BSP for the RIoTboard with Yocto 1.8 on a 64-bit Fedora 21 GNU/Linux host. The latest stable version of Yocto (1.8 - Fido) has been incorporated along with build instructions for version 4.0.7 of the GNU/Linux kernel with i.MX 6 patches, U-boot, audio recording and playback support, and a full kernel and application development environment on the target. This guide is comprised of the following sections.
- Hardware and software prerequisites.
- Required Packages for a 64-bit Fedora 21 Host development system.
- Pull the Freescale community BSP platform source code from github.
- Setup the build environment using the predefined imx6dl-riotboard machine.
- Create a new layer for the custom Linux distribution.
- Customize the image in the meta-bsec layer.
- Create layer.conf file in the meta-bsec layer.
- Create the distribution configuration file in the meta-bsec layer.
- Add the new layer to bblayers.conf.
- Customize the local configuration.
- Execute the build.
- Write the GNU/Linux BSP image to an SD card.
- Set the physical switches on the RioTboard to boot from the uSD or SD card.
- Connect the target to the necessary peripherals for boot.
- Test audio recording, audio playback, and Internet connectivity.
The BSP will consist of a GNU/Linux 4.0.7 kernel, an EXT3 root filesystem, and the U-Boot bootloader. All components will be compiled from the latest, public sources. The GNU/Linux system will include support for audio recording and playback via the RIioTboard's MIC In and Audio Out jacks. We will also build in support for ethernet, ipv4, bluetooth, USB host and USB gadget, and an ssh server. The final target image will also contain native ARM compilers, a full SDK, strace, GDB, package management tools, and the GNU/Linux 4.0.7 kernel source code with i.MX 6 patches already applied.
In the first guide for Yocto 1.7, a custom distribution and target image was created by extending the core-image-minimal image. In this guide, a custom distribution and target image will be created by extending the core-image-full-cmdline image. The resulting target image will be larger in size but will include a much richer set of features for kernel and application level development and debugging on the target.
Finally, Yocto will be configured so that all source packages are archived in their original format with accompanying license files.
To start with, please read Setting up an ARM® Cortex®-A9 based SBC which outlines the necessary components that you will need to get started. You will also need a microphone and a set of powered speakers, both with 3.5mm connectors. I have an Audio-Technica ATR4650 microphone and a pair of Logitech S-00134 powered speakers connected to the RioTboard. We will need these for testing audio recording and playback.
1. Hardware and software prerequisites
Host Operating System
Fedora release 21 for x86_64
GNU/Linux kernel 4.0.7-200.fc21.x86_64 #1 SMP
Host Hardware
Intel(R) Core(TM) i7-4600U CPU @ 2.10GHz
Physical Memory 12 GB
My /home partition is 414 GB and resides on a solid state hard drive.
The Yocto build requires a large amount of space so I recommend keeping a scratch area on your /home partition of at least 100 GB. You can get away with less space but if you decide to make changes to the source and binaries within the Yocto tree later on down the line, then it is a good idea to have extra space.
2. Required Packages for a 64-bit Fedora 21 Host development system
from the Yocto Project Mega Manual Revision 1.8
Execute the following commands on the host.
host]$ sudo yum install gawk make wget tar bzip2 gzip python unzip perl patch diffutils diffstat git cpp gcc gcc-c++ glibc-devel texinfo chrpath \ ccache perl-Data-Dumper perl-Text-ParseWords perl-Thread-Queue socat findutils which host]$ sudo yum install SDL-devel xterm perl-Thread-Queue host]$ sudo yum install make docbook-style-dsssl docbook-style-xsl docbook-dtds docbook-utils fop libxslt dblatex xmlto xsltproc host]$ sudo yum install autoconf automake libtool glib2-devel
3. Pull the Freescale community BSP platform source code from github.
Execute the following commands on the host.
host]$ mkdir $HOME/bin host]$ curl https://storage.googleapis.com/git-repo-downloads/repo > ~/bin/repo host]$ chmod a+x $HOME/bin/repo host]$ echo "PATH=$PATH:$HOME/bin" >> $HOME/.bashrc host]$ source .bashrc host]$ mkdir -p $HOME/src/fsl-community-bsp host]$ cd $HOME/src/fsl-community-bsp host]$ repo init -u https://github.com/Freescale/fsl-community-bsp-platform -b fido host]$ repo sync
4.. Setup the build environment using the predefined imx6dl-riotboard machine.
Execute the following commands on the host.
host]$ MACHINE=imx6dl-riotboard . ./setup-environment build
5. Create a new layer for the custom Linux distribution
Execute the following commands on the host.
host]$ cd $HOME/src/fsl-community-bsp/sources host]$ mkdir -p meta-bsec/conf/distro host]$ mkdir -p meta-bsec/recipes-bsec/images host]$ cd poky/meta/recipes-extended/images host]$ cp core-image-full-cmdline.bb \ ../../../../meta-bsec/recipes-bsec/images/bsec-image.bb
6. Customize the image in the meta-bsec layer.
Execute the following commands on the host.
host]$ cd $HOME/src/fsl-community-bsp/sources/meta-bsec/recipes-bsec/images
Customize bsec-image.bb as follows. Lines with bold text indicate lines to add to the file.
DESCRIPTION = "A console-only image with more full-featured Linux system \ functionality installed." # customize IMAGE_FEATURES as follows IMAGE_FEATURES += "dev-pkgs tools-sdk tools-debug tools-profile tools-testapps \ debug-tweaks splash ssh-server-openssh package-management" # packagegroup-core-tools-profile will build and install tracing and profiling tools to the target image. # packagegroup-core-buildessential will build and install autotools, gcc, etc. to the target image. # kernel-modules for install of the kernel modules. # kernel-devsrc for building out of tree modules. # IMAGE_ROOTFS_EXTRA_SPACE_append for adding extra space to the target rootfs image. # customize IMAGE_INSTALL as follows IMAGE_INSTALL = "\ packagegroup-core-boot \ packagegroup-core-full-cmdline \ packagegroup-core-tools-profile \ packagegroup-core-buildessential \ kernel-modules \ ${CORE_IMAGE_EXTRA_INSTALL} \ kernel-devsrc \ " inherit core-image # Add extra space to the rootfs image IMAGE_ROOTFS_EXTRA_SPACE_append += "+ 3000000"
7. Create layer.conf file in the meta-bsec layer.
Create sources/meta-bsec/conf/layer.conf with the below contents.
BBPATH .= ":${LAYERDIR}" BBFILES += "${LAYERDIR}/recipes-*/*/*.bb \ ${LAYERDIR}/recipes-*/*/*.bbappend" BBFILE_COLLECTIONS += "bsec" BBFILE_PATTERN_bsec = "^${LAYERDIR}/" BBFILE_PRIORITY_bsec = "6"
8. Create the distribution configuration file in the meta-bsec layer.
Create sources/meta-bsec/conf/disro/bsecdist.conf with the below contents.
require conf/distro/poky.conf # distro name DISTRO = "bsecdist" DISTRO_NAME = "bsecdist distribution" DISTRO_VERSION = "1.0" DISTRO_CODENAME = "bsc" DISTRO_FEATURES_append = " alsa usbhost usbgadget keyboard bluetooth" SDK_VENDOR = "-bsecdistsdk" SDK_VERSION := "${@'${DISTRO_VERSION}'.replace('snapshot-${DATE}','snapshot')}" MAINTAINER = "bsecdist " INHERIT += "buildhistory" BUILDHISTORY_COMMIT = "1"
9. Add the new layer to bblayers.conf
Execute the following commands on the host.
host]$ cd $HOME/src/fsl-community-bsp/build/conf
Customize bblayers.conf by adding the meta-bsec layer to BBLAYERS as follows.
LCONF_VERSION = "6" BBPATH = "${TOPDIR}" BSPDIR := "${@os.path.abspath(os.path.dirname(d.getVar('FILE', True)) + '/../..')}" BBFILES ?= "" BBLAYERS = " \ ${BSPDIR}/sources/poky/meta \ ${BSPDIR}/sources/poky/meta-yocto \ \ ${BSPDIR}/sources/meta-openembedded/meta-oe \ ${BSPDIR}/sources/meta-openembedded/meta-multimedia \ \ ${BSPDIR}/sources/meta-fsl-arm \ ${BSPDIR}/sources/meta-fsl-arm-extra \ ${BSPDIR}/sources/meta-fsl-demos \ ${BSPDIR}/sources/meta-bsec \ "
10. Customize the local configuration
Customize local.conf as follows.
MACHINE ??= 'imx6dl-riotboard' # set distro name DISTRO ?= 'bsecdist' PACKAGE_CLASSES ?= "package_rpm package_deb" EXTRA_IMAGE_FEATURES = " " USER_CLASSES ?= "buildstats image-mklibs image-prelink" PATCHRESOLVE = "noop" BB_DISKMON_DIRS = "\ STOPTASKS,${TMPDIR},1G,100K \ STOPTASKS,${DL_DIR},1G,100K \ STOPTASKS,${SSTATE_DIR},1G,100K \ ABORT,${TMPDIR},100M,1K \ ABORT,${DL_DIR},100M,1K \ ABORT,${SSTATE_DIR},100M,1K" PACKAGECONFIG_append_pn-qemu-native = " sdl" PACKAGECONFIG_append_pn-nativesdk-qemu = " sdl" ASSUME_PROVIDED += "libsdl-native" CONF_VERSION = "1" BB_NUMBER_THREADS = '4' PARALLEL_MAKE = '-j 4' DL_DIR ?= "${BSPDIR}/downloads/" ACCEPT_FSL_EULA = "1" # archive source code for all of the packages that will be built into the image INHERIT += "archiver" ARCHIVER_MODE[src] = "original" # ensure that license files accompany each binary in final image COPY_LIC_MANIFEST = "1" COPY_LIC_DIRS = "1" # setup source mirror # make sure that bitbake checks for all of the source tarballs in a local directory # before going to the Internet to fetch them. SOURCE_MIRROR_URL ?= "file://${BSPDIR}/source-mirror/" INHERIT += "own-mirrors" # create a shareable cache of source code management backends BB_GENERATE_MIRROR_TARBALLS = "1"
11. Execute the build
Execute the following commands on the host.
host]$ cd $HOME/src/fsl-community-bsp/build host]$ time bitbake bsec-image
While the image is building, please take note of the following.
The input specifications for the GNU/Linux kernel and U-boot segments of the BSP are in the below files. These specifications include such things as GNU/Linux kernel patch files for i.MX 6 processor features, kernel boot args, kernel load address, cortex specific tuning parameters, etc.
sources/meta-fsl-arm-extra/conf/machine/imx6dl-riotboard.conf sources/poky/meta-yocto/conf/distro/poky.conf sources/meta-fsl-arm/recipes-kernel/linux/linux-imx.inc sources/meta-fsl-arm/recipes-kernel/linux/linux-fslc_4_0.bb sources/poky/meta/conf/machine/include/tune-cortexa9.inc
12. Write the GNU/Linux BSP image to an SD card
At this point, the build should be complete, without errors. You should see something like this on the terminal
real 254m28.335s user 737m9.307s sys 133m39.529s
Insert an SD card into an SD card reader, connect it to the host, and execute the following commands on the host.
host]$ cd $HOME/src/fsl-community-bsp/build/tmp/deploy/images/imx6dl-riotboard host]$ sudo umount /dev/sd<X> host]$ sudo dd if=bsec-image-imx6dl-riotboard.sdcard of=/dev/sd<X> bs=1M host]$ sudo sync
13. Set the physical switches on the RioTboard to boot from the uSD or SD card.
For booting from the SD card on the bottom of the target, set the physical switches as follows.
SD (J6, bottom) 1 0 1 0 0 1 0 1
For booting from the uSD card on the top of the target, set the physical switches as follows.
uSD (J7, top) 1 0 1 0 0 1 1 0
14. Connect the target to the necessary peripherals for boot.
You have two options here.
Option 1
Connect one end of an ethernet cable to the target. Connect the other end of the ethernet cable to a hub or DHCP server.
Connect the target to the host computer via the J18 serial UART pins on the target. This will require a serial to USB breakout cable. Connect TX, RX, and GND to RX, TX, and GND on the cable. The cable must have an FTDI or similar level shifter chip. Connect the USB end of the cable to the host computer.
Connect your speakers to the light green 3.5 mm audio out jack and your microphone to the pink 3.5 mm MIC In jack.
Connect a 5V / 4 AMP DC power source to the target.
Run minicom on the host computer. You will need to configure minicom at 115200 8N1 with no hardware flow control and no software flow control. If you are using a USB to serial cable with an FTDI chip in it, then the cable should show up in /dev as ttyUSB0 in which case, set the serial device in minicom to /dev/ttyUSB0.
If you choose this option, you can drop into U-boot after power on by pressing Enter on the host keyboard with minicom open and connected.
If you don't press enter after power on, the target will boot and you will get a login prompt.
You will now see a login prompt.
Option 2
Connect one end of an ethernet cable to the target. Connect the other end of the ethernet cable to a hub or DHCP server.
Connect a USB keyboard, USB mouse, and monitor (via an HDMI cable) to the target.
Connect your speakers to the light green 3.5 mm audio out jack and your microphone to the pink 3.5 mm MIC In jack.
Connect a 5V / 4 AMP DC power source to the target.
You will now see a login prompt.
15. Test audio recording, audio playback, and Internet connectivity
Type root to log in to the target. The root password is not set.
Execute the following commands on the target
root@imx6dl-riotboard: alsamixer
Press F6.
Press arrow down so that 0 imx6-riotboard-sgtl5000 is highlighted.
Press Enter.
Increase Headphone level to 79<>79.
Increase PCM level to 75<>75.
Press Tab.
Increase Mic level to 59.
Increase Capture to 80<>80.
Press Esc.
root@imx6dl-riotboard: cd /usr/share/alsa/sounds root@imx6dl-riotboard: aplay *.wav
You should hear sound played through the speakers.
root@imx6dl-riotboard: cd /tmp root@imx6dl-riotboard: arecord -d 10 micintest.wav
Talk into the microphone for ten seconds.
root@imx6dl-riotboard: aplay micintest.wav
You should hear your recording played through the speakers.
root@imx6dl-riotboard: ping riotboard.org
You should get an ICMP reply.
root@imx6dl-riotboard: uname -ia Linux imx6dl-riotboard 4.0.7-fslc+g4eb30ae #1 SMP Sun Jul 12 17:58:33 CDT 2015 armv7l GNU/Linux


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If you didn't come before to Maiden's Tower you should read it's history. Maiden's Tower is one of the most important historical building in Istanbul. The king has built to protect his daughter from snake because a sorcerer said him: "Your daughter will die to 18 years birthday." When he said, he decided to make this building. It is over small island.
Maiden's Tower is hosting for romantic dinner. Also it's still good to think that. I was expecting my receive to a proposal at here. I like this think still. I didn't receive a proposal but we celebrated our first anniversary. It is very romantic and lovely.
Maiden's Tower is near the Uskudar. If you want to go to Maiden's Tower, you should get on the boat. This boats are at side of Uskudar. Actually everybody know that king has made for he protect his daugther from snake. But it was used for many purpose. I learnt this from article on its wall. They were framed this articles. We liked it very much that is a original idea. Here is what it is used for:
- It was used as a grave. It was known; Greek commander of island has made this grave for his wife at B.C. 341.
- It was used as castle. It was made for between to control people of Sparta and people of Athens.
- It was used as tower that builded as defence tower.
- Fatih Sultan Mehmet conquered Istanbul, for it was used to control passing to Marmara Sea.
- It was used as customs. Athenian commander used for taking customs money.
- It was warehouse. Cyanide was warehoused for to kill mouses.
- It was used as radar. Tower was used by the maritime lines to keep cave and radar after 1982.
- It was used as hospital when epidemic kolera term by 1830's.
- It was used as lighthouse and still using at that moment.
- It was used as fog horn. When Atatürk was ill, fog horn took in Yesilkoy for not bother Ataturk.
- It was used for control Bosphour's traffic.
- It was used as reservoir.
- It was used as dungeon. Besir Aga was jailed and his head was cut at here in terms of first Mahmut.
How you can go to Maiden's Tower? You can get on the boat that every ten minute in Uskudar. Price of return ticket is 25 Tl. You can prefer get on boat at Eminonu that every half an hour.
If you ask for special dinner, you meet beutiful suprize. Waiter of Maiden's tower are very hospitable.
There are breakfast, sandwiches, salads, pastas, meat and chickens, alcoholic and not alcoholic drinks in menü. Prices are average.
You should tour around its and you can take a nice photo. If you can set to light you can having amazing photos.
When you enter you will see corridor after you can go to restaurant. There is a fascinating chandelier here. Restaurant is authentic.
If you have a reservation at near the window, you are very lucky but you can't see sea. I experienced dissappoinment for this reason. There is steps that left of door. Terrace is second floor. There is a traditional dress at first floor. There is top floor that has a cute cafe. If you want to eat thinks you can eat or drink at here. And cafe has a terrace. You can watch the scenery at here while drinking tea or Tuskish coffee. This is a different experience because this time you will watch to Istanbul from sea. Good luck 😉


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Private Equity Annual Review (2015)- Financier Worldwide
What trends have you seen in Private Equity deal-making in South Africa over the last 12-18 months? How would you describe activity levels?
"Three primary trends and activity levels have emanated from the private equity (PE) industry in South Africa over the last 12 to 18 months, some of which bear a resemblance to deal making activity in 2006 and 2007. Investment activity in South Africa for the 12 months ending 31 December 2014 amounted to approximately R17.4bn. During the last two years the number of reported investments in South Africa has averaged approximately 300 per annum. Some of the most notable deals included Ethos Private Equity's acquisitions of Autozone and the RTT Group and the Carlyle Sub-Saharan Africa fund's acquisition of the Tiger Wheel and Tyre Group. Funds returned to investors during the 12 months ending 31 December 2014 amounted to approximately R14.2bn."
Notable exits included Ethos Private Equity's disposal of Alexander Forbes and its subsequent listing, as well as its disposal of Tiger Automotive to the Carlyle Group. Higher growth rates in Africa have enticed South African and international PE forms with a South African presence to expand north.
The above is an excerpt from Financier Worldwide's Private Equity Annual Review, 2015 edition.


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We send parcels everyday from Monday to Friday through the Polish Post Office as well as the carrier: DPD and UPS
The cost of delivery and shipping:
European Countries - 60 PLN / c. 12 GBP / c. 15 EURO
Worldwide - 100 PLN / c. 20 GBP / c. 25 EURO
Shipping cost is a flat rate and is not dependent on the quantity or weight of the items!
The time of delivery and shipping depends on the country of the destination and the carrier. The number of the days given in the item information is only approximate.
All the parcels that we send are registered.
In our shop we offer you the following methods of payment:
1) PayPal
We strongly recommend you the payment through the internationaly recognized payment system: PayPal. It is a safe, free and easy way of paying online. PayPal handles the following credit cards: VISA, MasterCard, American Express. It allows for a faster authorization and realization of the order.
2) Prepayment (payment through the international bank transfer)
If you choose this method of payment, after placing your order you need to transfer the amount of your order as well as the costs of delivery and shipping to the following bank account:
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ul. Dluga 136 A
08-430 Zelechow
Bank account: PL 55 1140 2004 0000 3712 0529 0475
BIC/SWIFT code: BREXPLPWMBK
Account in Euro currency.
Very important: all bank provisions (on the side of the bank of the sender as well as the receiver) must be covered by the sender. The transfer title is going to be sent with the e-mail that confirms your purchase. We wait 14 days for the transfer.
If you have not created an account in our shop, you will be asked to enter your personal details and a delivery address.Create a new account
Sign in to a customer's panel
An e-mail that allows you to log on automatically has been sent to your e-mail address. Changing the password will be possible after logging in.


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The Benefits of Profit
Whilst you're absolutely free to trade for as long as you want, whenever you would like, you may realistically expect to earn a significant profit by trading three days weekly for around 4060 minutes at a moment. Moreover, it's still possible to earn a profit even if your trade breaks even. If you're a non profit, you may want to contemplate getting grants for non profit organizations. Generally terms your gross profit is the sum left when you subtract your costs to purchase the goods sold. Although the exciting profit of it is enough to draw more people into it, but the range of people is still visible, that are not able to prepare their mind. Net profit demonstrates how profitable the provider is after all the different forms of expenses are deducted, in other words, before it pays it's taxes. Finding the ideal strategy is crucial to obtain enormous profit through options trading.
The profit margin is a measure of the quantity of profit accruing to a firm from the selling of a service or product. Thus, it is very important as a measure of the competitive success of a business, because it captures the firm's unit costs. A minimal profit margin might indicate an issue that is interfering with profitability potential, including unnecessarily significant costs, productivity problems, or management troubles. Net profit margins are likewise a fantastic benchmark figure to have a look at each calendar year, whether you're feeling the need to analyze your costs or not. It is used by businesses that are looking for ways to boost their revenue, want to evaluate a product or service or simply want to take an inventory of what they're spending versus what they're making. Calculating the web profit margin of a company is a routine portion of financial analysis.
The Fight Against Profit
Both the trading strategy is a good choice for those traders to acquire significant profit in the marketplace, all you require strong skills to control risk in trading. A favorite Forex trading strategy employed in profitable Forex trading is usually regarded as a channel breakout. A suitable swing trading strategy typically requires you to be more sophisticated than that, and should you need to generate an important profit then you're going to need to use a target instead of simply placing a stop. High return If you've implemented strong profitable trading strategies in the sector, then you're able to obtain a high return from the marketplace.
The moment you get to win to begin with, you will recover all previous losses, and find a profit equal to your initial volume. Otherwise, it would induce loss of money for those traders. Thus to make the most of the profit and minimize the chance of losing forex signals play a big function.
As trading has become the most booming career option in the current era. Forex trading becomes influenced because of fluctuation on the market value. Preparing Your Mindset You might believe that mini forex trading is too easy that you manage.
All the trading is done through internet medium by the folks. Forex trading is presently turning into a lifeline for many. Although, it is a good option to trade as it provides various opportunity to make a better profit but it is risky also. You may believe that mini forex trading is too easy that you manage. Mini forex trading is a good option it is possible to take if you're still starting out in forex or attempting to step away from making it full-time to tend with other company or private opportunities.
Alternative calculation methods are required to compute CEP profit in cases where the respondent isn't required to offer COP and CV data. Now sometimes you are going to be lucky and the marketplace will indeed turn about and offer you a wonderful profit. The stock exchange can be an extremely lucrative income when the correct strategy is used.
The traders work for investing money in a distinctive sort of share so they will improve his cash with profit. Option traders believe Options trading is a type of another shares or stocks in which they buy any very low stock and offer them high. Furthermore, they focus on other important aspects of trade as well, such as risk management and position sizing. A trader ought to be smart and a great analyst. Many traders search for profit earning stock trading strategies to get a better return. Many binary options traders started trading with the frequent type that's a high-low binary choice.


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These days, Bluetooth units have grow to be one of the crucial important phone accessories for cell phone customers as they are basically wi-fi units and may provide a hands-free resolution especially if it's a must to use a phone while driving. The essential features of just about all of the Bluetooth units are: reply or reject calls, dialing and so forth. Bluetooth automotive package, as one of the popular Bluetooth devices used within the automobile, additionally has the same primary features. As well as, it is beneficial for other more causes:
For cellular mechanic service in Escondido, you could search for cellular mechanic Escondido on Google and get the search outcomes. Alternatively, in case you are in search of cell mechanic Encintas, you possibly can type in cell mechanic Encintas to search out out the highest service suppliers within the Encintas space. Equally, if you're in search of auto restore service in Oceanside, you should search auto repair Oceanside with a purpose to come throughout the main service suppliers in Oceanside.
The proprietor of any and very automobile will vouch for the truth that having a automotive is like having another member of the family. There might be little question about the truth that having a car is much like rearing a child at residence; it wants just as much, if not more, attention, and must be taken care of and serviced similar to any baby in the house. Therefore, it should always be stored in thoughts that just as a baby must be taken to the doctor now and again, so is a automotive required to be taken to an company that gives car servicing in Angmering frequently to be able to be sure that all the pieces within the car is in good order always. There can little doubt concerning the truth, therefore that a automobile is a petty high maintenance member of the family; however, it also needs to be saved in mind that it is, past the shadow of a doubt, one of the useful inventions of mankind till date.
??? Aluminium wiring must be prevented as it is a hearth hazard. It contracts when it's cool and enlarges when it is heat which makes the wire loose over time. Moreover, aluminium corrodes itself when in contact with particular metals that results in sparking and it is harmful. So, if one comes throughout a home that has aluminium wiring, one should get it removed professionally.
At all times have a chat with the owner of supervisor of the shop you have chosen and always be particular about the issue. Bear in mind, you might want to tell them every little thing frankly so that they can perform the necessary work accordingly. As many of the garages or unbiased repair stations rely on the "word of mouth" process to get enterprise from the native clients, there are chances that you will get a quick resolution of the problem.
Moreover bicycle service and repair, Bicycle Nation additionally extends cool and classy bike equipment to help you add to the performance and appearance of your bike. So, give your bike new look. Checkout the in depth vary of stylish bike equipment online at their website and take your pick!
Steps To Observe If You Are Unsatisfied With The Restore Job. You may delay repair on small stuff, but take your car in instantly when the electrical system, steering wheel, tires or brakes current you with trouble. You possibly can endanger yourself in a really harmful scenario in case an element that should be replaced finally reduces. You require a smooth tube so that the exhausts move smoothly from the engine.
55 year old Television Journalist Malcolm Spivery from Saint-Sauveur-des-Monts, loves to spend time aeromodeling, . and tennis. These days had a family journey to Gusuku Sites and Related Properties of the Kingdom of Ryukyu.


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Nevada State Public Works
Capital Improvement Program 2019
Create New CIP Application
View/Edit Draft Status Applications
View Submitted Applications
Consolidated Applications
Submitted Application for a 2013 CIP Project
View all 2013 CIP Applications
I. Administrative Section
Project Name:
Pave Fire Access Road and Slurry Seal Existing Pavement
Project Description (One Sentence):
This project is to provide for all-weather use of the fire access road surrounding the site, and to rehabilitate existing paved roadway and parking throughout the site.
Project Location: County:
Carson City
Project Location: City:
Carson City
Department (department requesting project):
Cultural Affairs
Division (division requesting project):
Museums & History
Agency (agency requesting project):
Railroad Museum
Agency contact person:
Frank Ackerman
Contact phone:
775-687-6953 ext. 223
Contact email:
At the Department level ranking of this project:
The Department will rank their projects 1 through the lowest ranked project (i.e., If 5 projects were submitted by the Department a ranking of 1 would be assigned to the most important or most needed project and a ranking of 5 would be the least needed project).
Has this project been previously requested in a prior CIP?
SPWD 4 digit Building No. (for existing buildings)
Facility Condition Analysis Project No. (if recommended)
II. Narrative Section
Project Justification (Essay)
Project Description:
Install 5 inches of asphalt concrete paving, on 8 inches of compacted base, for an estimated 0.3 miles of unsurfaced, existing fire access road. Provide crack-filling, slurry seal, and re-striping of an estimated 100,000 SF of existing asphalt concrete parking lot and entrance roadway.
Project Justification:
All-weather surfacing of the Fire access road will provide all-year access for firefighting equipment. Effective fire suppression for the museum's collection and facilities is not possible without this project. The historical artifacts in the collection are irreplaceable and those that have been restored represent a subsatatial fiscl investment by the State of Nevada, as do facilities developed to house and maintain them, and the educational media that have been provided. Cyclical maintenance of the existing paving is essential to preserving public access and circulation for the site.
Project Background Information:
The 2003 International Fire Code 503.2 addresses requirements for all-weather fire access roads. Final acceptance of the fire access road will rest with the responding fire authority, which should be consulted as to any additional local requirements before design or construction is begun.
Mechanical and/or Electrical Equipment Replacement Projects:
Type of equipment to be replaced:
Year existing equipment was installed:
Manufacturer of existing equipment:
Model of existing equipment:
Hazardous Materials (Asbestos, Lead Paint, etc.):
Will this project require any hazardous material abatement?
Ramifications if the Project is not Approved
(Short Essay):
The existing, unsurfaced fire access road is impassible during inclement weather. Without completion of this project, emergency response cannot be assured. Much of the pavement that does exist is in need of cyclical maintenance already. Deferral of slurry sealing will, in time, result in the need for more extensive rehabilitation, or eventually, complete removal and reconstruction of the entrance road and parking facilities.
Health, Life Safety, and/or Legal Issues
Please describe any health, life safety, and/or legal issues that will be resolved by completing this project (Short Essay):
Standard professional museum practice mandates that collections be afforded physical security. Protection from destruction by fire is of highest priority in this regard.
Proposed Project Schedule Impacts/Issues
1. Will this project require relocating personnel or vacating the building for any period of time?
Has any design work been completed on the proposed project?
What is the latest date this project could be completed without disrupting your program?
What is the driving proposed completion date?
III. Cost Estimate Section
Preliminary Cost Estimate and Funding Sources (The SPWD will prepare all final cost estimates. This schedule is for preliminary purposes only.)
1. Land Cost (if land must be purchased):
2. Off-site construction cost:
3. On-site connection fees:
4. Utility connection fees:
5. Water rights deeded:
6. Furniture, Fixture and equipment costs:
7. Specialty equipment costs
8. Data and network equipment costs:
9. Telephone equipment costs:
10. Moving costs:
11. Costs for renovation of vacated space:
12. Costs for correction of known deficiencies:
(describe deficiencies)
13. Costs of any known commitments:
(describe commitments)
14. Costs of any hazardous material abatement:
(describe hazardous materials)
15. Total project costs:
16. Proposed funding of total project cost:
a. Agency:
b. Federal
c. Other/Donor
d. State
(describe source of 'Other' funding):
17. Agency point of contact for outisde funding if 16a, 16b, or 16c funding sources are providing funds.
a. Name
b. Phone Number
c. Email Address
IV. Analysis Section
Site Analysis (New construction only)
1. Estimated land area to be acquired (acres)
2. Will this project require new parking spaces?
3. Are utilities available to site?
4. Will project require relocation of existing utilities?
5. Are there any required off-site improvements (or right-of-way dedications)?
6. Is the site in a flood plane?
7. Is the site in an airport impact zone?
8. Does the site contain any underground storage tanks?
9. Does the site contain any adverse soil conditions?
10. Will the site require an environmental assessment?
11. Will rezoning or a special use permit be required?
12. Will any connection fees need to be paid?
13. Will any water rights need to be deeded?
14. Will construction traffic degrade existing access or facilities?
15. Will the site require any hazardous material abatement?
16. Other site considerations affecting cost? (describe):
V. Programming Section
Programming (New construction, building remodels, and building additions only)
1. Has any architectural programming occurred?
(Programming is an architectural definition of the needs/problems that must be addressed by the project)
2. Has any advanced planning occurred in previous CIPs?
3. Net Square footage required (including storage space)
New Construction SF:
Remodel/Renovation SF:
Addition SF
Total project SF:
4. Occupancy type (Assembly, business, educational, factory/industrial, high hazard, institutional, mercantile, residential, storage, utility/miscellaneous) :
5. Approximate quantity of staff to occupy facility:
6. Approximate number of visitors per day:
7. Will this project require funding for any furnishings, fixtures and equipment?
8. For existing facilities, are there any known hazardous materials? (i.e., Asbestos, lead paint or underground storage tanks):
9. How many years of future growth will this project accommodate?
10. List of required facilites (laboratory space, classroom space, office space, conference rooms, cafeterias, maintenance shops, garages) and any unusual related equipment required for your project:
Submit Status
You can also find
documentation on ASP.NET at MSDN


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Sioux Falls Man Arrested for DWI, Speeding Through Downtown to ER
SIOUX FALLS, S.D. – A 26-year-old Sioux Falls father has been arrested after police say he reached speeds up to 70 miles per hour downtown on his way to the ER.
Police say patrolling officers witnessed 26-year-old Chanss Wicker speeding through different parts of downtown at speeds up to 70 miles per hour and running a stop sign.
Police say Wicker was eventually located at the Avera ER where he was taking his 1-year-old son who had possibly ingested lighter fluid.
Police arrested Wicker on DWI first, reckless driving, abuse or cruelty to a minor, and other traffic violations. Police say Wicker's PBT was .16


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Make the most of your spring break with a new program Experience has developed for Eastside Catholic students. This program will show you the very best the city has to offer, including great activities and hands-on learning. Don't miss out on your chance to enjoy the best spring break ever!
Find your Fit in Fashion
Learn From Experts
Dedicated instructors and guest speakers will share their knowledge and provide guidance and feedback.
Hands-on Projects
Guest speakers will work with you in hands-on workshops where you'll get guidance and feedback on your work.
Company Tour
Meet top designers and get an exclusive behind-the-scenes tour of a well-known LA fashion company.
"It totally changed my perspective on fashion. I learned so many facts about the fashion Industry. All the jobs you could do—you don't have to be just a fashion designer."
Los Angeles 9 Days
The Southern California area that stretches from Los Angeles to San Diego is home to 22 million people, and is one of the most progressive places on Earth – setting trends in music, fashion, and entertainment.
With its pristine beaches, endless sunshine, and Hollywood flair, LA is the ideal location for year-round fun. Feel energy in the streets of the world's fashion and entertainment capital and leave with an unforgettable imprint of the fast-paced LA lifestyle. We'll connect you with the people, food, activities, and events that make this place truly special.
Experience & Learn
What's Included?
At Experience we make sure everything is covered — from housing to technology and beyond — to provide the best experience for our students.
Students will stay in hotels with double occupancy.
Private charter transportation will be provided throughout the program.
Our tours with companies such as GUESS, Reformation and Artisan Cloth Inc., complement the customized curriculum we create for our students.
We provide a custom-tailored educational program developed by our fashion professionals for your students.
All scheduled activities and experiences are included in the program cost.
Our programs offer full-service 24/7 support—there is always someone ready and waiting to help!
Students enjoy three meals per day—breakfast, lunch, and dinner—with the freedom to explore places locals love!
See It All
Enjoy a comprehensive tour of some of L.A.'s most famous sights and experiences. From the Broad to Hollywood, you'll see it all, plus experience iconic activities such as the WB Studio Tour and an evening at The Grove.
Cultural Exposure
Partake in a truly unique immersion experience as you see Los Angeles through the fashion industry. Enjoy iconic foods and local culture to experience what makes Los Angeles the nation's trendsetting city.
Signature Activities
Experience signature activities such as visits to the Griffith Observatory and the Santa Monica Pier. You'll be exposed to a side of the city that locals love, but that you won't find through any other tour or program.
- Round- trip airfare
- Overnight accommodations at a 3-star or higher hotel
- Three meals a day at our favorite spots
- Private and public transportation
- Site visits and guest speakers
- 24-hour service and support
- 24-hour fun and supportive staff


text: The Wet Weather Jacket's double-coated water resistant shell keeps you dry and cool even in the harshest conditions. The interior of the fabric is laminated with an impenetrable film whilst the outer is coated to promote water runoff. Dynamic design features include a reversed zip and vent across rear. The fully concealable hood provides extra protection from the elements. Lightweight mesh lining moves with the body and adjustable toggles at the hood and hem allow for superior fit.


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Wedding Photography
My Name Is Reuben
I'm a wedding photographer!
I am one of the directors here at Glass House Productions,
I absolutely love taking wedding photos, I'm all about those natural shots that look seamless.
I love fine art photgraphy, Natural light, being a fly on the wall, I love vibrant colours, and sunsets. But when a couple is really in love, that's my favourite thing to shoot.
Spending time alone with you two is my favourite part of your day, I get to see what you're both really like and have the privilege to create art around that.
Wedding photography isn't just about what I do on the day. It's about the legacy you will create, and the heirloom which you will pass down to your children, which makes this so priceless.
Please do have a look through my pictures and if you think they are pretty smashing, head to our contact us page and drop me an email!
I can give you all the info your heart will ever desire.


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The Glenglassaugh distillery has had a turbulent history, opening and closing no less than 7 times in 125 years. Always popular with blenders, single malt releases were limited for most of its very irregular working life. Currently owned by the BenRiach Distillery Company, who purchased the distillery in 2013, the distillery's focus is now firmly on the single malt market.
A 1973 vintage Glenglassaugh released as part of the distillery's first batch of rare cask releases.
Distilled: 05.12.1973
Bottled: 02.2014
Cask Type: Manzanilla Sherry Puncheon
52.1% ABV / 70cl
Bottle Number: 462 / 497
Please examine all images of the lot, any packaging and labels carefully and satisfy yourself as to their condition before making a bid.


text:
Welcome to Sinopsis Lighting Sdn Bhd - your lighting solutions provider, whereas we believe with our strong and experienced personnel teams will contribute the extremely innovative designs and lighting solutions to fulfill the needs of customers and markets.
|We are specialized in:-
Call us today at (6012) 299 1024 / (6013) 906 2662 or e-mail us to request additional information. Find more about our products from our Catalogues section.
|Copyright © 2011 Sinopsis Lighting Sdn Bhd.
All Rights Reserved.


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Finally, yesterday I went to see the fabulous exhibition "NASA: A human adventure", at Casa de Campo. And believe me, it is a must see! If you're a fan of space exploration you'll definitely want to spend a few hours at this stunning show. The exploration of space is explained through a number of evocative […]
Tag Archives: exploration of space
Visiting NASA: A Human Adventure
posted by Angel
My name is Angel Gonzalez Agüera. I teach English, Science and Arts & Crafts at CEIP San Cristobal, a public primary school in Madrid (Spain).
This blog is a record of the activities that my classes engage in throughout the school year, as well as a place to provide my students with extra resources for them to use. I really hope you find it interesting.
Either you like what you see here or you think that I'm wasting my time I would love to hear your thoughts, opinions and any other feedback.
So say we all!
My Tags
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- 0117 325 0200
Why Aren't People Reading My Blog? (Sad Face)
So you spend a good few hours planning, writing and editing your blog about your specialist legal subject.
In your eyes it's bloomin' marvellous. Revolutionary in fact.
So you take a deep breath and hit publish.
Then you wait…
And wait…
It's pretty soul crushing. We get it.
But what if there was something you could actively do to change that? Wouldn't that be the cherry on top of the blog post cake?
The Mighty Blog Post Cake.
It's all about that clickable headline.
Find out how to perfect that click-worthy headline…
1. Make your headline unique.
Your generic headline is likely to get lost amongst the sea of other very similar ones. That's why you have to push your personality and brand to get noticed. What do you offer that the law firm down the road doesn't?
Brethertons add a pinch of personality to their title.
2. Be specific.
Yes, it's important to be unique, but you still have to make it clear what you're on about. People will read your headline, consider whether it's relevant to them, then either click or move on. Don't let them move on because they have no idea what your blog post is about.
3. Have a sense of urgency.
Make it clear that they're missing out if they don't read your blog post. Seriously. A title like: 10 Things You Should Really Know About Divorce is a really punchy title and urges someone to read on; they want to learn something new.
4. It must be useful.
Ultimately, your blog needs to add value. If you provide quality content to your readers, they will remember you as someone they can rely on. This will strengthen your relationship and lead them to click on future blog posts –hurrah!
5. Powerful and Emotional Wording.
Blog titles that incite an emotional response within the reader motivate them to pursue the post further. Using words that make the reader really anticipate what you have to say is the goal. This is where powerful and emotional words come into play; 'immediately', 'outstanding' and 'reliable' are all really good examples of power words that urge people to want to keep reading. Use some from this list we found.
Stay strong bloggers!
Share, share, share!
You won't get anywhere if you don't share your blog post on social media. Twitter is probably the best way to attract a new audience, and you can push it even more by adding an image to your tweet. By adding an eye-catching image, people are 80% more willing to read your blog. For further information on the type of content you should be sharing on each social networking site, check out our previous blog.
Get involved in conversations.
It's a good idea to get recognised by your community as a force to be reckoned with. If you see other people sharing blogs on similar topics, you should strike up a conversation so that you eventually become recognised for your expertise in that subject. Also, if people are asking questions on websites like Quora, you should offer your insight and copy and paste a link to your blog; a useful bit of information with a dash of cheeky promo never hurt anyone!
Make your blog post look pretty.
Ensuring that your blog post is visually appealing is a must. For example, avoid small fonts; 80% of Internet users own a smartphone, so it must be legible on a smaller screen. It's also a good idea to create larger subheadings and bullet points so it's easier for people to skim-read (we're all busy!). Oh, and of course, adding images helps.
Nope. Still can't read it.
Make SEO your best friend.
If your blog can be found easily on Google, that solves half your problem! With this in mind, it's imperative to prioritise your audience when you're writing content. To get a better idea of what your desired audience is searching for, check out answerthepublic.com which shows you what words people are using to search with on Google.
You can then take those words and phrases and utilize them in your blog post. Ensure that your title and header tag are optimised around the most popular searches. This should help you to speak in the right language to attract your ideal buyer persona, rather than falling down the legal jargon rabbit hole and getting no SEO attention whatsoever.
"Oh bother. I'll be stuck here ad infinitum!"
For some expert SEO advice, check out our SEO blog posts.
The key is to not give up! Writing blogs can feel like a chore in the early stages, but with time comes improvement, and hopefully these tips will help you along the way!


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Fully Stocked!
All sizes are fully stocked at our Calgary and Indianapolis warehouses.
Powerlifting contests are always done using the metric size plates, yet most commercial gyms use "pound" plates that are usually low quality, meaning inaccurate weights. When you are training for a contest, you want to know that your training weights are EXACTLY what you want them to be, not plus or minus.... anything!
StrongArm plates are not on the IPF approved list (not yet at least), but only because we did not want to pay the enormous fees the IPF wants for this. They ARE made to IPF specifications for calibrated weight, dimensions and colors. So while you cannot use them for competition in CPU contests, they are perfectly acceptable in the warmup room at CPU meets, or in other feds, and home or commercial gyms. You can be assured they are every bit as precise and accurate as the plates you will see on the contest platform. You are just paying considerably less for them!
We've had our plates tested and certified as correct weight, see this page for more information and documentation of the testing. All sets include as many 25 kg's as you select, and a pair each of 20, 15, 10, 5, 2.5 and 1.25 kg plates.
Our online system is not the most sophisticated, and almost always over prices the shipping. Please use our Contact page to enquire about shipping. Include your full address, and how much weight you need.
USA customers: Please visit our US site for USD pricing, including shipping. Go to: strongarmsport.us
Our plates are warehoused in Calgary, local customers can pick up and avoid all shipping charges.
Check out the Garage Gym Lab review:
Customer Reviews
Used in my powerlifting gym . Great quality would recommend .
Why pay more? These plates weighed exactly the labeled amount. Not close, exactly. No point in spending anymore for calibrated plates these are amazing
Very happy with my purchase of this set. They look beautiful and are a fraction of a price of other brands. Definitely the best deal if you're in the market for calibrated plates.
I've weighed each weight I got in my set and they're all spot on 100%! They look amazing and price is an insane deal