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Bathrooms are usually smaller in size when compared to other rooms in a house, but they can be rather difficult to remodel. This is because there are too many things to take into account when planning for a bathroom remodel and you may not know where to start. If you need some help making sure your remodeling produces good results, here are some useful tips you can follow.
Think beyond basic bath fixtures
Most homeowners usually don't give too much thought to their selection of bathroom fixtures. They often simply think of the basics: new sink, shower tub, and faucets. While these are by a great extent the most essential bathroom fixtures and should be the first to be refurbished or replaced, don't let them limit your imagination. Rather than settle for standard fixtures, consider the wide range of modern and stylish options to these basic components. Bathroom fixtures come in an extensive selection of traditional, contemporary, and modern styles so you can find a good match for your home design. Aside from enhancing the appearance of your bathroom and home, new and innovative bathroom fixtures are also designed to improve water efficiency.
Pay attention to the floors
Because bathrooms are often private spaces, they generally tend to pose more of a safety hazard than other rooms in the house. Should an accident occur, it is harder to get help immediately due to the isolation usually associated with the use of the bathroom. Bathroom floors are a major source of safety hazards because they remain wet and slippery surface after every bath. Knowing this, you should redo your flooring if it has become old, worn and slippery. In addition, you should consider investing in anti-slip bath mats and position them strategically on your floors. Placing them right outside the bathtub and near the sink can help cushion against any accidental slipping. Your mats can come in beautiful colours and embroidery so you can add visual appeal to your floors and entire bathroom. The best part is that non-slip mats are budget-friendly and minimally invasive.
Ensure the lighting is good
Good lighting is key to ensuring a bathroom user maintains good vision when inside the room. It also helps showcase the features of the bathroom. Always go for lights that are brighter and more durable. LED lighting would make a wonderful choice. This will save you lots of money spent on energy bills down the road. If you normally entertain guests who are not accustomed to the layout of your bathroom, consider using some low lights to improve vision. This will improve bathroom safety. Keep in mind that bathroom lights too can come in stylish designs. If you live in a traditional-style home, installing vintage LED lighting in your bathroom will complement the style of your home.
When it comes to rendering the floors in your house or commercial building, you must equip them with the right finish for good looks and functionality. Besides looking good, the floor must be able to stand up to the abrasion caused by the pedestrian traffic walking on it regularly. Screeding your floor is a good way to achieve this. Floor screeds provide a smooth, perfectly level finish to allow you to use other floor coatings, such as paints and oils. Screeding comes with a host of benefits, such as reducing the risk of floor shrinkage and inhabitation by bacteria. Here are some of the floor screed alternatives you can use when finishing your building's floor:
Epoxy Resin Screeds
Epoxy resin screeds are a good, heavy-duty screeding option that you can go for. They provide a hard surface that stands up well to physical wear. Ideally, epoxy resin screeds are best suited for wet areas and sections where there is a likelihood of chemical abrasion to the materials used on the floor. A good example is your kitchen where the combination of steam and chemicals like vinegar used in food preparation can easily find their way to the floor, causing abrasion. The epoxy resins are chemically inert and keep the surface of the floor safe from abrasion.
Polyurethane Screeds
Polyurethane screeds improve the strength and durability of cement floors. They enhance perfect floor levelling for both flat and gradient surfaces. Notably, polyurethane screeds have a high capacity to bond with other materials, such as cement, which enables you to finish them off using a seamless resin to enhance their functionality. After they have been laid in place, polyurethane screeds are thick and offer resistance to heat, abrasion, and attack by chemical agents.
Resin Floor Coatings
Resin floor coatings comprise several layers of polyurethane. The multiple layers seal the floor properly as they overlap over cracks and fissures in the concrete surface. A great benefit of the resin floor coating is that you can choose them based on an immediate flooring need. These needs range from a seamless floor surface, resistance to infestation by microorganisms like bacteria, textured surfaces for aesthetic appeal or better grip and impact resistance. Generally, the multiple layers give resin floor coating the ability to bear loads and stand up to heavy machinery or equipment moving over them. This makes them an ideal choice for places like garages.
When some homeowners consider kitchen benchtops, they tend to gravitate toward classic materials such as natural stone to add a sense of elegance and grandeur in their kitchen. Some of the natural stone materials used to create these benchtops include granite and marble. However, these natural materials also come with a hefty price tag. If you would like to incorporate the look of stone benchtops in your kitchen but do not want to break the bank while at it, you should consider cheap price stone benchtops. The most common material used to create this benchtop is engineered stone. Engineered stone is created using natural stone that has been incorporated with synthetic materials and bonded together using resin. Here are some of the reasons why you should consider cheap price stone benchtops in the form of engineered stone.
Engineered stone is aesthetically appealing
One of the main advantages of opting for engineered stone is that you do not have to compromise on the visual appeal of your benchtops by opting for a cheaper price tag. Engineered stone will have a similar colour to the natural stone that was used to create it. The main difference between this type of stone and natural stone is that the hues of colour in engineered stone will have a uniform appearance. This makes it an ideal option for homeowners who would like the various benchtops and countertops in their kitchen to match, as you cannot gett identical colour hues when using natural stone. In addition to this, you also have the option to choose engineered stone benchtops that have some colour infused into them if you would prefer a pop of colour in your kitchen rather than the neutral hues of stone.
Engineered stone wears well
One misconception some people have concerning engineered stone benchtops is that they will be less structurally sound when compared to their natural stone counterparts. The truth is this type of cheap price stone benchtop is just as sturdy and as durable as natural stone. Engineered stone benchtops are less susceptible to cracking or chipping as some natural stone options such as granite or slate benchtops. In addition to this, engineered stone has a high resistance to heat, which makes it a better option for kitchen benchtops than marble. This is because marble would require constant sealing to ensure it does not acquire damage from hot pots and pans placed atop of it.
Many people are enamoured by the quirky designs seen in fantasy movies such as Harry Potter, with hidden passageways and secret doors. These whimsical features can be added to many homes and can help your house to feel more unique.
Here are some ideas to consider adding in a home renovation.
A vault hidden by a mirror or picture
Hidden vaults are a mainstay of many detective mysteries, but they can also be a great way to add some extra security to your home. By using an item such as a mirror, it can be hard for would-be thieves to locate your safe since it is not in plain sight. A mirror is also a more aesthetic choice than a bare safe in many cases and can help your bedroom or living areas to feel natural and homely rather than have it look like a security facility. There is always some added fun when you can swing the mirror or picture frame to reveal the safe behind as well.
A hidden room
If you have a large house with oddly shaped rooms, you can often create a small 'hidden' room by using a false wall. This is a great way to add extra storage as well as being a great place to hide during hide and seek! For extra whimsy try concealing the door behind a bookcase or other piece of furniture so only the people who live in the home know how to access it. A space under the stairs can be another good place to add some extra room for a 'Harry Potter' vibe.
Hidden passageways or doors
If you are renovating an older house, you may not have the option of organising the house layout in exactly the way that you might want. A fun way to get around this can be having a secret passageway or doors. For example, you might have two bedrooms separated by a study, and choose to create a passageway at the back of the study to connect the two bedrooms. While you might have to concede some space to the passageway it can be a fun way to connect kids' bedrooms to a parents rooms, or have the children's rooms connected so that they can make secret visits to each other. You can even conceal the entrance in the back of a built in wardrobe to have your own 'Narnia' adventures.
If you are looking to add some whimsy to your house with fantasy renovations, why not talk to a custom home renovator to see what might be possible.
Granite benchtops are a stylish investment for your kitchen. You may have chosen them for their fabulous user qualities, such as heat and scratch resistance and hygiene. If cared for properly, they can be a great durable asset that you'll have for many years to come. Use this guide to get a long life out of your stone worktops.
Address Spills Immediately
Granite makes a robust and durable benchtop. However, it is a natural material and as such is porous and can be stained. Don't leave spillages on the counter for too long.
Cleaning Solutions for Stone Benchtops
No chemical solutions are required for cleaning. Avoid bleach and cleaning agents high in chlorine or with high alkaline levels. Always avoid abrasive cleaning sponges.
Clean the benchtop with warm water and if a soap cleaner is needed, use one that's pH neutral. Wash the surface then wipe with a clean, soft cloth. When it's dry, you can polish the stone with a chamois leather to remove streaking and create a shine.
What Not to Do on Your Benchtop
Granite is hardwearing and unlikely to be marked by a knife, but sharp knives and acidic foods could cause scratches. Use a chopping board and don't take a chance. Likewise, use a heat resistant stand for hot pots and pans. While granite is heat resistant, the combination of concentrated heat and food residue can potentially damage the stone surface. Additionally, the granite will absorb heat, making the area very hot to the touch. You should be careful with drinks — use coasters to avoid stains and dullness from acidic drinks and strong coloured fluids.
Reseal Your Granite Surfaces When Needed
Stone benchtops will need resealing during their lifetime. There is no definitive timescale for when this should be done — it will depend on factors like the type of stone and your usage. You can test when your granite needs resealing by performing the following simple test:
Drop a few droplets of water onto the benchtop and wait for five minutes.
If droplets remain on the surface, the sealant is still protecting the stone.
If the droplets have gone, it's time to reseal your benchtop.
Sealing Your Benchtop Yourself
Many online tutorials can walk you through the sealing process if you feel unsure about tackling it yourself. However, the process is quite simple and done in the following way:
Clear the bench completely.
Wash with a mild soap cleaner.
Wipe the benchtop with acetone.
Apply the sealer — it may need spraying or simply spreading.
Allow the sealer to sink into the granite for the sealer's recommended time.
Wipe away any remaining sealer with a clean cloth.
Wait 24 hours before using the benchtop.
The frequency of use that the bathroom endures makes it predisposed to wear and tear earlier than other rooms in the home. One of the ways to bring back its former lustre is through bathroom renovations. However, most homeowners know that remodeling projects can cost a pretty penny. If your bathroom needs a facelift but you are strapped for cash, it does not mean that you cannot engage in any type of bathroom renovations. Here are some simple changes that you could make to your current bathroom to renovate its overall appearance.
Incorporate different coloured metallic finishes
A staple in Australian bathrooms is faucets and finishes that have been made from chrome. Although these faucets and fittings may have looked appealing in years past, they do not add a modern touch to your bathroom design. One of the ways that you can update the look of your bathroom without breaking the bank would be by opting for other metallic finishes in your bathroom. Brass, bronze and a range of other metallic colours can be used for your taps, towel rods and more to add a touch of style to your otherwise outdated bathroom.
Incorporate mood lighting into your bathroom
More and more homeowners are beginning to appreciate that their bathroom does not simply have to be a utilitarian room. If the right remodeling measures are taken, you can turn this room into a spa-like haven for you to relax in after a long hard day at work. One of the simplest ways of doing this would be through eliminating the harsh overhead light that is in your bathroom. Instead, opt for soft lighting incorporated over the bathtub, around the mirror, in the shower and more. These change the overall ambience of the room and make it seem more elegant that it previously was.
Incorporate a modern showerhead
The way you take your shower largely depends on the mood you are in. For instance, if you are late for work you may want a steady jet of water so that you can give yourself a fast scrub down. On the other hand, if you are looking to relax, you may need a gentle stream of water that will work toward calming you down. To do this, you should eliminate your conventional wall mounted showerhead and opt for something more modern. Some of the designs that are available to you include rain showerheads, dual showerheads, body spray showerheads and multiple showerheads.
For more information about smaller bathroom renovations that you might be able to afford, contact a local remodeling company.
The kitchen is a section of the home that can have diverse types of tiles, and installed in different applications, yet they will still enhance the beauty of your kitchen. However, before deciding to install any tiles, you need to choose the right application. Here are some tips that will help you get it right.
Where Will the Tiles Be Placed?
This is the first question that should come into your mind. Making a decision on where the tiles are going to be placed will help in narrowing down the material and size. Is the tile going to be used for the floor, counter, walls, or for a backsplash? In most cases, porcelain, ceramic, and stone are used for floors and counters. Glass is used for backsplashes and walls.
Choose a Tile That Can Withstand Your Family's Habits and Lifestyle
Apart from being resilient in nature, kitchen tiles still need proper up-keep and every material has a different longevity. Ceramic tile is ideal for countertops because of its durable nature, and is easy to maintain and clean.
Before choosing floor tile, ensure you go for an option that is durable and can withstand cleaning supplies, heavy traffic, foods and pets. It is important to strictly go for tiles that are labeled as "floor tile". It you go for wall tile, it could be very slippery for walking. For a safer kitchen floor, go for one that has a raised texture, or pattern, like limestone and clay based tiles. Quarry tile can be used if you want an elegant and more refined look.
It is important to determine if the lifestyle of your family matches what you choose.
Understand the Rules of Colour
It is obvious that only you can decide the colour that is right for your kitchen. However, it is crucial to observe these rules:
Most people think that tiles are identical from one piece to another. On the contrary, every tile has a shade and colour variation that gives it an overall character, depth and look. You need to lay out some pieces to understand the design you choose is the perfect one for your kitchen. In case of concerns or questions about your stone selection or tile, get clarification from a professional before installation.
If you have noticed signs of wear, rot, or other problem with your wood deck, it might be time to replace it. However, some issues only need repairs instead of completely building a new one, which can save you time and money. Here are some signs that it needs to be replaced instead of repaired.
There Are Structural Issues
While this might not be something you notice when you look at your deck every day, it is something you should look for. Stand at different angles to look at the overall structure of the deck. Does it seem to be leaning to one side when you stand on the grass? It is sagging in certain areas? If either of these things are happening, you have some structural damage. This could be from wear of the wood due to rot. It is best to have a decking contractor look at the structure first and determine if it can be repaired or should be replaced altogether.
The Wood Is Splitting, Cracking or Warping
Even if you seal the wood of your deck and continue maintaining it, wear from weather and natural events can still occur. No wood deck is impenetrable, though sealing definitely helps it to withstand many types of weather conditions. When you notice cracking or splitting of the wood, it is often a sign of wear. Since this is likely occurring with more than just one small area, it requires replacing the entire deck's structure. Another sign of needing to replace it is when you have warped wood, as this is usually from water damage.
You Have a Termite Infestation
If you find signs of termites in your wood deck, you might be better off replacing it instead of repairing it. Termites can burrow into the wood and start rotting it from the inside out. You may be walking on the deck one day and notice a plank is loose or fall through the deck's surface due to extreme wear you didn't know was there. More subtle signs of termites include holes in the wood or tunnels in the grain of the wood.
The Deck Is Older
Even if you don't yet see severe structural problems or signs of wear on the wood, a deck that starts aging is prone to these issues. It is safer to have it replaced before you notice rotting or wear of the wood, which could cause someone to fall through the deck into the surface beneath it. If you have had the deck for a while and aren't sure how much longer you have with it in its current condition, contact a decking contractor. They will let you know if now is a good time to replace it.
For more information, contact a local decking company.
Laundry renovations can sometimes be the poor cousins of wet area renovations, getting much less attention and budget than the kitchen and bathroom renovations. However, if you have a young family, or household members who work in heavy trades you'll probably spend a lot of time in the room. Here are some renovation ideas that can improve your attitude towards the laundry.
Sorting space
If you are regularly doing laundry for a number of household members, the kitchen table can often double as a clothes sorting and folding area when you have a cramped laundry. If you would prefer not be regularly sorting the family underwear in the kitchen, a laundry with folding table space can let you get this out of the way in situ and get those clean clothes straight back in the drawers where they belong. Even better, you can make sure the bench is at waist level so the job is as back-friendly as possible.
Noise insulation
Washing machine and driers can be annoyingly noisy. If your laundry backs onto a living area, the noise can stop you from putting the appliances on while the area is being used. With a laundry renovation you can get some extra insulation placed on shared walls so you can keep the washer and drier running whenever you need and avoid running out of socks because you had dinner guests the night before.
Soak tubs
The best laid plans can always go astray, so room for tubs where you can leave clothes to soak can also be a lifesaver. This can make the job of stain removal seem less arduous, when you also have time on your side.
Air flow
Laundries can get very hot and steamy, particularly when the drier is running frequently. This can be a handy thing if you need to steam clothes but can make the laundry an unpleasant space to linger if you need to do piles of ironing or simply to clean the area. Making sure that you can open the area and get a good airflow through can make the space much more comfortable for those times you need to linger. '
If you are tired of viewing the laundry as a grueling and unpleasant task, changing the venue by doing a laundry renovation might be just the thing to give you a new perspective. Why not review your laundry renovation options with a remodeling contractor today?
Bathrooms that remain unattended to over a long time are usually disgusting and potential health hazards. Dirty tiles, mould damages, bad grouting, leaking pipes and taps, bad usage of bathroom space and damaged towel rails are some of the most common disgusting features of a bathroom in dire need of renovation. Fortunately, bathroom renovation need not be expensive. In this article, you will get tips that will help you save money with affordable bathroom renovations.
Be Clear on What You Want to Change in Your Bathroom
The guiding principle here is that the more issues you want to fix, the more expensive the bathroom renovation is likely to be. When operating on a tight budget, you can still renovate your bathroom by just making minor changes. You can fix a new mirror in your bathroom, replace taps and their handles, repaint the walls and change your towel rails. This will greatly improve your bathroom, and better still, you can do all this on your own.
Replacing your bathroom tiles can be a lot more expensive. However, you can directly put overlays on your old tiles and improve your bathroom appearance. This will greatly cut the cost of labour needed to remove the existing tiles and replacing them with new ones.
If the existing fittings are still nice, you can save money by resisting the urge to buy new ones. Retouching will do quite nicely in this circumstance. You can also consider using your creativity to change the style or theme of your bathroom. If you finally settle for new fittings, you can sell the old ones to recover some of the money spent on the new ones.
Do Some Bathroom Renovation Tasks on Your Own
You can save a lot on labour costs when you do some of the bathroom renovation tasks yourself. You will likely still have to contract professionals for renovations that require skill, but chipping in for manual tasks will save you money if the contractor is okay with such an arrangement. You can volunteer in demolishing the tiles, pulling off the taps and other tasks that need no particular skills.
Go for Affordable Contractors and Equipment
Doing background checks and comparing contractor charges will go a long way in making sure that you are contracting affordable but professional bathroom renovations. Compare the prices of equipment from a number of vendors in your locality. Renovators from further away may require additional costs due to logistics and transportation of products.


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The National Football League kicks off its regular season Wednesday night, tennis' U.S. Open is in its final week and the Yankees have lost all of the 10-game lead they held in mid-July.
Yet Red Sox manager Bobby Valentine is on the cover of this week's Sports Illustrated, his face in his hands, eyes closed, fingers pulling down on his eyelids, with this as the accompanying headline: "How the Red Sox Lost Their Way.''
Here are some of the highlights of the story, written by SI senior writer Tom Verducci, who at one point refers to Valentine as Boston's "Captain Queeg":
* "In retrospect," Verducci writes, "Valentine was doomed to fail because 1) [Ben] Cherington had not wanted to hire him (though he did warm to him during the interview process); 2) Valentine, never known to play well with others, was not allowed to handpick his coaching staff; 3) the Red Sox owners gave him the least support possible: a two-year contract. (One-year deals for new hires are virtually unheard of.) The owners were so unsure about dropping Valentine into this group of players that they considered 2012 something of a trial, like trying on a boldly styled suit. They would reassess the fit after the season.''
* John Henry on Bobby V.: "I think Bobby has done a hell of a job given what he has faced," Henry wrote Verducci in an email. "He has always been a lightning rod and has never avoided confrontation. Our players were used to what is commonly called a 'players' manager.' Bobby just isn't that. He's more of an old-school manager with players while being a new-school manager with his approach to tactics and everything else. He's brilliant but not someone who's going to be liked by everyone. Popularity is overrated, but he's had a tough go this year."
* Verducci on what to do with Bobby V.: "What to do about Valentine is the owners' first major decision in rebranding this team. The owners could bring him back in 2013 on his current contract, leaving him with even less security as the lamest of ducks. They could continue to jettison players and coaches not in his camp and extend his contract after the worst Red Sox season in 15 years. Or they could fire him and find the state-of-the-art manager Cherington wanted in the first place. (They could try to pry John Farrell from Toronto or hire Blue Jays first-base coach Torey Lovullo.)"
* Last September a 'harbinger': "Other than losing and injuries," Henry wrote to Verducci, "if you ask what the biggest disappointments were, I would say how hamstrung we were financially with long-term, expensive commitments and the level of our return on those commitments whether due to injury or poor play. . . . But aside from the injuries, we have had no consistency. We would have poor at-bats one night, poor starting pitching the next night, a poor bullpen the next. By mid-August it was clear we needed to rebuild. What appeared to be an outlier month in September 2011 turned out to be a harbinger instead.''


text: Burnout Paradise Vrooming On To PSNStuart Houghton8/14/08 5:00pmFiled to: burnout paradisecriterion gamespsnPS389EditPromoteShare to KinjaToggle Conversation toolsGo to permalink If you missed Burnout Paradise on PS3 back in January, now is the time to get your open-world speed on as the racer hits the PlayStation Network. Advertisement The PSN edition — downloadable from the PlayStation Store — will come with all the recent patches and updates and will be able to download the 'Year Of Paradise' DLC that adds new vehicles (including motorcycles) and game modes.The DLC will also bring a live news page containing updates about new content and multiplayer events. Advertisement Burnout Paradise should arrive this Autumn for $29.99.Burnout Paradise [Criterion Games]Reply89 repliesLeave a reply


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Brb adding 25kg to my bench with a few pushups
If you told me that this was possible, (despite not benching for 4 of those weeks) by doing pushups and pullups… I'd say you were living in lala land. Here's what happened:
The Backstory
I had been going through a bit of a lull with upper body strength – particularly my bench press, which was all over the place. Having got a very ropey 125kg in the past, it had regressed to around 115kg, and it felt heavy. Not ideal.
A friend of mine was doing the armstrong pull-up program at the time, and suggested that I try it.
Me: 'Pfft. I'm above that. I only do weighted pull-ups now.. 3 sets of pushups in the morning? That's cute. Do you even lift?'
He berated me and wrote out the program on a scrap of paper… 'do it, you fanny'.
Little did I know this would be the best training decision I've made.
Results: Week 1 → Week 8:
Pics or it didn't happen:
The Program
What you'll need:
– A chin up bar
– Paralettes (optional)
Chin-up bar is a must – since you'll be doing these every day it's not feasible to go to the gym every day just for pull ups. If you rent a flat, you can get one of these to hook into your door frame and avoid upsetting your landlord:
I did most of the pushups with the paralettes. They're not vital, but they helped me get a deeper range of motion and made the pushups harder, as well as saving the wrists:
The program is done Monday-Friday, with Saturday & Sunday as total rest days.
AM: Pushups: 3 sets to failure
PM: Pull-ups: 5 sets to failure
AM: Pushups: 3 sets to failure
PM: Pull-ups: Pyramid up to failure with 10 second rest per rep. + 1 additional set to failure.
1 rep, rest 10 seconds
2 reps, rest 20 seconds
3 reps, rest 30 seconds
etc. to failure, plus one additional set of max reps.
AM: Pushups: 3 sets to failure
PM: 3 x T wide pull ups, 3 x T chin ups, 3 x T pull-ups. 60 second rest between sets.
(T is the number of reps for the training set. Start low and add 1 rep to T each week).
AM: Pushups: 3 sets to failure
PM: Sets of T to failure. 60 second rest between sets.
AM: Pushups: 3 sets to failure
PM: Weighted pull ups RPT style, OR repeat the hardest session from this week.
You'll find your appetite will be slightly higher because of the training frequency. Embrace this in the form of more carbs, especially around your evening workouts. I ate ad libitum without obsessively tracking macros for most of the 8 weeks, settling around maintenance + 300-500kcal. Meal timing and macronutrient cycling were as per Propane Protocol. Bodyweight didn't change much*, and I actually got a touch leaner.
*There was a 2kg gain in bodyweight during the 8 weeks, which happened over 2-3 days and was attributable to creatine and water retention.
Your lats will get very tight and accumulate a lot of scar tissue. YOU NEED TO KEEP ON TOP OF YOUR SOFT TISSUE WORK AND STRETCHING, or you'll have a bad time. I didn't stretch or foam roll enough, and I paid the price: lats shortened and I got some nasty tightness in the lat insertion and around the anterior deltoids.
Will I definitely add 25kg to my bench press?
Possibly. I got particularly good gains from this because I'd never trained pushups before, thinking I was above them. As you can see, I was terrible at first, only managing 20 reps.
What if I can't do pull-ups?
From Major Armstrong himself: "Ladies will find this program adapts well to the flexed-arm hang. Training sets are simply translated into hang time."
Do I need to take every set to failure?
Not necessarily. As you can see from the table above, I didn't take the sets to failure every time. That's not to say you shouldn't aim for progression. Just no need to kill yourself.
Why does this work?
There could be many reasons:
– Ability to handle more training volume by improving work capacity
– Increased appetite from the high frequency training
– Simply getting stronger from all the pushups/pullups
– Improved nutrient partitioning/mitochondrial density/GH output/neural patterning – anyone's guess… but at the end of the day you get better at pressing and pulling by doing it all the time.
How were you training bench press during this time?
If you see my training log on the forum, I was using a reverse pyramid rep scheme before and during Armstrong. I didn't change my bench training during the period, so we can directly attribute Armstrong program to the gains.
Would you do it again?
Not as written, but it has turned me on to the benefit of bodyweight movements, which allow you to accumulate some extra work without eating into your recovery.
What number should I start with for T?
I started with T=3, which worked well.
If I'm benching later that day, won't the morning pushups affect my performance?
No. Even if it did, why would that matter? It's a temporary ego hit, nothing more.
Did you modify your training to account for the program?
No, just transposed it on top of my regular split.
Can't I just do the pushups?
No, that's an injury waiting to happen. If you're doing 3 sets of 90 pushups every morning, that's a lot of medial rotation you're creating. It's only by doing the large amount of pull-ups that you can get away with it without disturbing your structural balance, posture and risk of injury.
What do you think helped your bench the most, the pushups or pull-ups?
Both will help: pushups for chest + trice strength, pull ups will improve the size and strength of your upper back, improving your stability on the bench.
Can I do chin ups (palms facing/supinated) rather than pull ups?
Why? Because you're rubbish at pull ups and you'd rather do something easier? No – chin ups put strain on the wrist that can cause issues with the level of volume. The only acceptable alternative is neutral grip pull ups, but unless there's a reason you can't do straight pull ups, do it as written.
What grip width should I take?
For optimal shoulder health, stick to shoulder width or 2 inches outside of that. Do not use a wide grip.
– Armstrong Log to print out and stick on your wall
– Full Armstrong pull-up guide
This was a great program, but requires discipline. Definitely recommended if you're in a training plateau. If you have any questions/comments, let me know in the comments area below.
26 responses to "How to add 25kg to your Bench Press in 8 weeks: Armstrong Pull-up Program"
Sweet. Will be interesting if you gainz are maintained.
sweet write up.
I did something similar a while ago but just for pull ups: Starting with 10, add one pull up everyday for one month, doing the first set every day to technical failure.
Lats grew, but i developed a bit of pain in my right elbow, which is now flaring up when i squat… Just goes to reinforce what Yusef was saying: do your soft tissue work!
In this case i would advocate stretching your wrist flexors out after the pull ups.
very interesting. I was already doing some chins / pull up at home but without any schedule. I will give it a try to add some volume without spending more time in the gym.
Hey Yusef, it's Mo from the gym.
Don't mean to be negative but I'm a bit skeptical. A few queries:
1. How is this not considered overtraining as you are literally working out your pecs and lats every day consecutively. Surely your muscles haven't recovered from the previous sessions. Also push-ups work your lats to a small extent aswell as pull-ups working chest – so technically, you are working your chest and lats twice a day.
2. Your reps per set are fairly high. Even much higher than for bodybuilding programs, how is it possible that you elicited such strength gains?
3. Where you also working out at the gym during this period? – training other body parts (e.g. shoulders, triceps) or even chest or lats again on the same day?
4. Your incline bench increased by the same amount as your flat bench whereas during the 8 weeks, you weren't targeting your incline pecs – How is this? I can understand that it would certainly increase but it has gone up by just as much as your flat bench.
Thanks man, hope your lats are okay.
Good article, few questions though…
1. You said your diet was following the propane protocol during the period, does that mean you did the morning push ups fasted? would that not be counter productive? i am thinking about doing this but curently doing leangains, would this be a problem doing them upon waking, or would waiting till i break my fast be a better idea?
2. what was your other back training like? did you keep rows in your workouts? or just use the weighted pullups in your routine
3. Do you think this program would work on a cut? Or would the deficit cause problems?
Also what pull up bar did you use?
I'm starting the program today.
Actually I had done the pushups in the morning, 1st set when I get out of bed, make some coffee, 2nd set, weighted myself and did the 3rd set just before taking a shower. The morning part is just a chore.
By 7am I've been driving for a good 10 minutes, hahah
First day was actually pretty awful, had some breakfast (which I usually don't do) with some workmates and then had some stomach issues.
Later at the gym I did one of the worst sessions ever:
Foam rolling
Upper and lower body mobility (throwing some bands here and there)
Pullups (5xF)
Squats 4 sets pyraming down
I just got 4 reps with a weight that I usually smoke doing 3×5, then decided to pyramid down to get some extra reps in and decided to came back home an eat all the calories in the world.
besides your obvious improvement in the bench press I am much more impressed with the ridiculous increase in your pushup rep count (+125).
I have also started the program with the end of the first week approaching –> still going pretty strong. The body is incredible at adapting to the workload we throw at it.
As to the issue of overtraining, people's definition of overtraining is often very blurry and vague – overtraining is much more systemic and mainly affects the central nervous system and not the muscles. I would bet most athletes (including myself) haven't experienced REAL overtraining – it happens most often with triathletes and ironman competitors.
First week of the program almost done, and the feeling is great, I think I'll take a lot of advantage of the extra upper back work.
Lower + Pullups (5xF)
Upper + Pullups (Pyramid)
Rest + Pullups (9xT)
Lower + Pullups (Max T rep sets)
Upper + Weighted Chins
Today I'll do my weighted chins as usual: 3 sets, using a RPT approach.
For my "T" I started with T = 2, which is quite low but I was expecting to have a hard time on wednesday (9xT), but at the end it was doable. Better start low and build up to higher numbers than start to high and stall on the 3rd week.
Yusef, I have a question regarding the order of pushups and pullups: I work 3 weeks in the morning and 2 in the evening.
– 3 weeks -> Morning shift: pushups in the morning, training (+ pullups) in the evening.
– 2 weeks -> Evening shift (1 of them I'm on-call): I try to train first thing in the morning so I can have as much free time as possible to study before going to work.
I'm planning to do my pushups in the morning, but will it be beneficial to do them before dinner?
Yusef, thanks for the template you emailed me. I'll send you a copy with my numbers when I finish the program.
Week 3 is finished, numbers are going up on monday, wednesday and thursday; tuesday not so much, I think i added only a couple of reps.
I would like to say that you have to take care of your lats foam rolling them like crazy, you should take special care of your hands. If you get a bad callus or a blister, your training will take a hit.
On wednesday I do the pullups at home, I have a pullup bar in my garage. The feel of this bar in your hands is pretty rough, on my third week I had to do the pullups with gardening shoes (not even trolling) due to a huge ripped callus on one finger in my left hand.
Stay safe
Message sponsored by NIvea
Last friday I hitted a PR on weighted chinups, +30kg x 1 rep (@80kg BW). This was after hitting several weighted triples, so being fresh I think I can double it or even hit a +35kg x 1.
Chins 2013/03/15
+ 25 x 3
+ 20 x 3
+ 15 x 3
+ 10 x 3
+ 5 x 3
+ 30 x 1 (PR)
My pullups are improving veeeeeeery slow, but some of the staff and bros at the gym commented on how my back literally exploded. This has helped me a lot with stability and tightness on squats, deadlifts and bench.
I ripped a shirt the other day at the pub, friends were joking about the hulk and shit, good times
Hi – this programme looks quality. Going to start this this week. One quick question, I usually fast until about 2-3pm. If I am doing push ups in the morning would u reccomened that I break my fast earlier, or have some sort of protein/fat shake after the push ups? Cheers.
Also want to commend you guys on a class website, found some really good articles and viewpoints on here.
Guys, did you not just prove that bodyweight exercises "could be" better than weights and machines? I have often wondered after seeing bodies of people who do gymnast and bar type workouts.
You seem to prove that here?
Wow man that's what I call progression! Congrats. I am starting the program myself but I have one question. Aren't you supposed to do the pushups everyday even on weekends? The program says so but in your post you don't mention it. Did you take those two days as full rest? Thanks in advance and keep the good work!


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Correct HTML Syntax Error in GetResponse
This project received 16 bids from talented freelancers with an average bid price of $115 USD.Get free quotes for a project like this
Project Budget$30 - $250 USD
Total Bids16
Project Description
I need someone to correct the GetResponse error I am getting when I copy HTML code into my email template. The error I get is from the following code that says "syntax error"
"[url removed, login to view][[responder]]&e=[[email]]&p=[[timer datetime="2024-01-01" format="da"]]"
Something is wrong with the code above. The [[ ]] fields are dynamic content from GetResponse which work fine without inserting in this URL, so I'll need to format the URL in the HTML code properly so that it takes it okay in the GetResponse email template.
$30 for this quick job and needs to be done ASAP.
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A bumper pack of assorted felt shapes to create designs of your own. Ideal for fabric crafts, collage and card making. Size 12mm - 50mm with self-adhesive backing.
Thank you for visiting Self Adhesive Felt Shapes - Pack of 195 on hundredsofgiftideas.co.uk
We bring the products from many websites to one website for you to search, save and compare.


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Icecat: creating the world's largest open catalog with 3860024 data-sheets & 14606 brands – register (free)
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The general trademark of a manufacturer by which the consumer knows its products. A manufacturer can have multiple brand names. Some manufacturers license their brand names to other producers.Toshiba
Názov produktu:
Product name is a brand's identification of a product, often a model name, but not totally unique as it can include some product variants. Product name is a key part of the Icecat product title on a product data-sheet.Satellite 5100-503
Product code :
The brand's unique identifier for a product. Multiple product codes can be mapped to one mother product code if the specifications are identical. We map away wrong codes or sometimes logistic variants.PS511E-01C8P
Category :
A notebook, also known as laptop, is a portable computer. When you are looking for the right notebook, it is important to know where you are going to work with it. Do you want to use it on the road? Choose a model with a special energy-saving \'mobile\' processor, a good battery and a reasonably small display. This will allow you to work longer with the same battery and saves you the trouble of carrying around a large display that consumes a lot of precious battery power. Or will you be using you notebook mainly in places where you will have access to a power outlet? Then choose a desktop processor (more processing power for less money) and an ordinary battery. This will save you a lot of money, which you could then spend on a bigger screen. You\'ll work faster because you can view more information at once and it\'s great for multimedia!notebooky
Data-sheet quality: created by Toshiba
The quality of the data-sheets can be on several levels:
only logistic data imported: we have only basic data imported from a supplier, a data-sheet is not yet created by an editor.
created by Toshiba: a data-sheet is imported from an official source from a manufacturer. But the data-sheet is not yet standardized by an Icecat editor.
created/standardized by Icecat: the data-sheet is created or standardized by an Icecat editor.
only logistic data imported: we have only basic data imported from a supplier, a data-sheet is not yet created by an editor.
created by Toshiba: a data-sheet is imported from an official source from a manufacturer. But the data-sheet is not yet standardized by an Icecat editor.
created/standardized by Icecat: the data-sheet is created or standardized by an Icecat editor.
Included since: 27 jún 2005
The date Icecat noticed for the first time that this product was included in the price list of a channel partner
Info modified on: 08 feb 2017 16:04:23
The date of the most recent change of the data-sheet in Icecat's system
Product views: 32982
This statistic is based on the 66766 using ecommerce sites (eshops, distributors, comparison sites, ecommerce ASPs, purchase systems, etc) downloading this Icecat data-sheet since 27-06-05 Only sponsoring brands are included in the free Open Icecat content distribution as used by 65030 free Open Icecat users .
Short summary description Toshiba Satellite 5100-503:
This short summary of the Toshiba Satellite 5100-503 data-sheet is auto-generated and uses the product title and the first six key specs.Toshiba Satellite 5100-503, 1600 x 1200 px, NVIDIA, 330 x 296 x 47,6 mm, 1,600 x 1,200 px
Long summary description Toshiba Satellite 5100-503:
This is an auto-generated long summary of Toshiba Satellite 5100-503 based on the first three specs of the first five spec groups.Toshiba Satellite 5100-503. Rozlíšenie displeja: 1600 x 1200 px. Rodina grafickej karty: NVIDIA, Rozmery (š x h x v): 330 x 296 x 47,6 mm, Režimy videa, rozlíšenie: 1,600 x 1,200 px
This is a demo of a seamless insert of an Icecat LIVE product data-sheet in your website. Imagine that this responsive data-sheet is included in the product page of your webshop. How to integrate Icecat LIVE JavaScript.
Frekvencia procesora*
The speed that the microprocessor executes each instruction or each vibration of the clock. The CPU requires a fixed number of clock ticks, or cycles, to execute each instruction. The faster the clocks rate, the faster the CPU, or the faster it can execute instructions. Clock Speeds are usually determined in MHz, 1 MHz representing 1 million cycles per second, or in GHz, 1 GHz representing 1 thousand million cycles per second. The higher the CPU speed, the better a computer will perform.
1,8 GHz
Frekvencia zbernice (FSB)
A computer communications interface used to connect the processor to the rest of the computer, except the cache (and possibly other processors).
400 MHz
Pevný disk
Disketová mechanika
If present, storage capacity of Floppy Disk Drive (FDD). Standard is 1.44MB for 3.5" diskettes. Often the FDD is not included in PCs or notebooks, and is at most optional. Optional drives are often connected via an external port like the USB port.
Počet platní pevného disku
Výška pevného disku
9,5 mm
Maximálna prenosová rýchlosť
500 kilobit za sekundu
Podporované médiá pre disketovú mechaniku
8,89 centimeter (3.5")
Rýchlosť otáčania disketovej mechaniky
300 ot/min
Dátové úložisko
Celková kapacita úložiska*
The total amount of data that can be stored on the device.
Uhlopriečka displeja*
Size of the display for this product, measured diagonally, usually in inches.
38,1 centimeter (15")
Rozlíšenie displeja*
The number of distinct pixels in each dimension that can be displayed. It is usually quoted as width × height, with the units in pixels: for example, "1024 × 768" means the width is 1024 pixels and the height is 768 pixels. The higher the number of pixels, the sharper the image.
1600 x 1200 px
Typ HD rozlíšenia
Type of supported High Definition (e.g. Full HD, 4K Ultra HD).
Doba odozvy displeja
25 ms
Jas LCD (napájanie z batérie, polojasné)
70 cd/m²
Jas LCD (napájanie z batérie, jasné)
120 cd/m²
Jas LCD (napájanie z batérie, superjasné)
170 cd/m²
Jas LCD (napájanie zo siete, jasné)
120 cd/m²
Jas LCD (napájanie zo siete, superjasné)
70 cd/m²
Maximálna kapacita pamäte grafického adaptéra
Podpora OpenGL na grafickej karte
Maximálny počet farieb interných režimov videa
16,7 milión
Rýchlosť zbernice grafickej karty
220 MHz
Optická mechanika
CD / DVD Multiword DMA prenosová rýchlosť
16,6 megabajt za sekundu
Plný duplex audiosystému
Technológia Direct3D Sound
Numerické klávesy *
Small, palm-sized, seventeen key section of a computer keyboard, usually on the very far right. The numeric keypad features digits 0 to 9, addition (+), subtraction (-), multiplication (*) and division (/) symbols, a decimal point (.) and Num Lock and Enter keys. Laptop keyboards often do not have a numpad, but may provide numpad input by holding a modifier key (typically labelled "Fn") and operating keys on the standard keyboard.
Počet kláves
Výdrž batérie (max.)
Maximum battery life. Mobile Mark™ (2002) is the standard often used to benchmark battery life time.
2 hodina
Kapacita batérie
A measure of the charge stored by the battery. Determined by the mass of active material contained in the battery.
10,8 miliampérhodin
Výkon adaptéru
75 watt
Výstupný prúd adaptéru
5 ampér
Výstupné napätie adaptéru
15 volt
Hmotnosť a rozmery
Hmotnosť *
Weight of the product without packaging (net weight). If possible, the net weight is given including standard accessories and supplies. Please note that sometimes the manufacturer leaves out the weight of accessories and/or supplies.
3,2 kg
Váha adaptéru
340 gram
Ďalšie vlastnosti
Rodina grafickej karty
Rozmery (š x h x v)
Dimensions of the product (Width x Depth x Height).
330 x 296 x 47,6 mm
Pevná rýchlosť siete
56 kilobit za sekundu
Bytov za sekundu
Režimy videa, rozlíšenie
1,600 x 1,200 px
L2 cache
The CPU cache (Level 2) is a smaller, faster memory which stores copies of the data from the most frequently used main memory locations.
12 kilobajt
Pamäťová zbernica
Hardware and software that connects the main memory to the memory controller in computer systems. Originally, general-purpose buses like VMEbus and the S-100 bus were used, but to reduce latency, modern memory buses are designed to connect directly to DRAM chips, and thus are designed by chip standards bodies such as JEDEC.
64 bit
Veľkosť vyrovnávacej pamäte
A reserved segment of memory within a drive device that is used to hold the data being processed.
Počet hláv pevného disku
Obnovenie napájania z batérie po
2 hodina
(show image)
Product code
Price from
(show image)
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Nodejs serving dynamic webpage by socket.io
This project was successfully completed by codefield for $206 USD in 12 days.Get free quotes for a project like this
Project Budget$30 - $250 USD
Completed In12 days
Total Bids9
Project Description
Hi freelancers, I need a nodejs webserver with express for serving dynamic content on a webpage using [url removed, login to view] and websocket ,xhr-polling transports to display values that are updated regulary on client by server.
The inicial content is stored on a table like this:
The ideia is to display this values in a webpage, NODE_ID is unique value.
So each NODE_ID has it's own INPUTS, ADC1 and ADC2
The webpage should be splited in divisions vertically to have on top NODE_ID as reference, than INPUTS where 0=off 1=on example a red light for on and gray to off. For all the 8 inputs the same.
After that it should have 2 gaude meteres for example this ones:
[url removed, login to view]
[url removed, login to view]
Each gauge meter will display ADC1 and ADC2 values
This data must be sent from server to client by [url removed, login to view] (ws or xhr-polling transports) when the table chage values. (The table is updated often with Inputs, adc1 and adc2 values, also could be added more NODE_ID's or removed, as it should be removed or added to webpage dynamically).
This procedure is to get client browser updated on realtime.
Also a simple login autentication is needed for this webpage.
Waiting for a good person to help me in this project
Best regards,
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Fractal Labs "Organism" (close up)
This fine detail from an organic fractal structure programmed by Tom Beddard.
Tom's application "Fractal Lab" allows the user to move around (in 3 dimensional space) this 3D fractal structure, moving in and out to visualize fine detail.
This real time exploration (like a video game) is enabled because Fractal Lab is based on Computer Graphics Card shader programs which allow these ultra complex structures to be calculated many times per second, bringing the visualization to life with viewpoint based animation.
I'll say it again. This is the most amazing computer graphic art program I have seen in a very long time.
See www.subblue.com/blog/2011/3/5/fractal_lab for details about Fractal Lab
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Uploaded on March 11, 2011


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Nickkole | Nikku
Oh hi there! I'm Nickkole. Feel free to call me Nikku, it's what most people call me. I like anime, simple as that! ᵔᴥᵔ
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Expert PlayStation 2 Hardware
hi - i'm having trouble playing DVD movies on my console (which i bought jan 2002.) i took the rented discs back to the outlet and as you might have guessed, they played fine on a stand alone DVD player. what could it be - just an isolated problem with that disc or what? i always thought that the DVD playback capability/quality of the PS2 was about the same as a stand alone player? i also think that the driver's are the latest one's. thanks!
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NCPA Media: NCPA in the News
Feb 05, 2009
Who Should Replace Tom Daschle?
Who can best help President Obama push through health care reform? The Post asked some Beltway observers for their thoughts, now that tax troubles have aborted the nomination of Thomas A. Daschle for secretary of health and human services and White House health czar. Below are contributions from Robert Shrum, Robert Moffit, Ruy Teixeira, Frank Micciche, William A. Galston, John Seigenthaler, Robert J. Blendon, John Goodman, Georges C. Benjamin and John Dingell.
Jan 26, 2009
Promises to Keep and Deficits Before We Sleep
THE most important domestic policy crisis this country faces was not discussed by either candidate in the 2008 presidential election. On the Democratic side, that is understandable. Democrats, after all, bear disproportionate responsibility for creating the problem. But the silence on the Republican side is puzzling, especially since any solution must involve individual empowerment, personal choice, and free-market incentives--core values of the GOP.
For complete article click here.
Dec 31, 2008
Rush Limbaugh Show - December 31, 2008
To Listen to Broadcast click here.
Dec 29, 2008
FLEXIBLE SPENDING ACCOUNTS - Save by reducing taxable income
Surprisingly, these accounts, offered by many companies, even small ones, are often not used by consumers -- so if you didn't sign up for 2009, consider it next time around.
Click here to view entire article.
Dec 28, 2008
Health Insurance's New Wave And the Man Behind the Plans
If you struggled with the choice of a newfangled high-deductible health insurance option during open enrollment this fall, you can thank -- or perhaps curse -- conservative economist John C. Goodman for the experience.
Click here to view entire article.
Dec 17, 2008
The Fed's Historic Move
The Federal Open Market Committee's action on Dec. 16 was historic in its boldness and its willingness to go further into unchartered waters. In addition to reducing the target Fed Funds rate from 1% to a range between 0% and 0.25%, the FOMC promised to use open market operations and other measures to sustain the increased size of its balance sheet.
Click here to view entire article.
Dec 16, 2008
CNBC - December 16, 2008
Dec 10, 2008
The Impact of Foreign Trade on the Economy
Foreign trade has become more important to our economy in recent years. Exports and imports of goods and services have grown rapidly. A growing trade volume benefits our standard of living in several ways, but, as the recession deepens, my focus here will be limited to the impact of the trade balance on America's gross domestic product and, by implication, its job market. G.D.P and employment generally move in the same directions; so what I say about the impact on G.D.P generally applies to employment as well.
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With work, USF can win Big East
There's a chance that this year's USF football team can be the most successful in school history, but there is still work to be done.
It's nice to beat the Fighting Irish in South Bend, Ind., as double-digit underdogs and to put on an offensive clinic against Ball State, but if the Bulls become complacent after a 2-0 start, there will be losses down the road.
First and foremost, USF must improve its red-zone efficiency and turn field goals into touchdowns.
Against Notre Dame, the Bulls went 3-for-3 in the red-zone, but struggled to punch the ball into the end zone, kicking two field goals. In the first quarter, USF was set up with a 1st-and-goal from the Notre Dame 5-yard line, but settled for a field goal.
The script was similar against Ball State, with the Bulls needing to kick three field goals from inside the Cardinals' 20-yard line. Getting there is nice, but the Bulls need to start scoring seven points instead of three.
"Offensively, we drove the field a number of times, we just weren't able to push it into the end zone," coach Skip Holtz said. "If you look at the first half (against Ball State), the only negative, really, that I would look at would be our red zone. We kicked too many field goals."
Once efficiency is improved, the Bulls' offense can post points in a hurry thanks to the improved play of B.J. Daniels, now in his third year as USF's starting quarterback. In previous seasons, Daniels has shown potential, but he's also shown carelessness with the ball. In the last two seasons, Daniels has thrown 25 touchdown passes with 22 interceptions.
This year, he's taken better care of the ball, avoiding turning the ball over against Notre Dame and throwing one interception on a miscommunication with wide receiver Sterling Griffin against Ball State.
"He is seeing the field, he is doing some great things," Holtz said. "The one interception he threw, I hate it because I've been getting all over him about giving the wide receivers a chance and not throwing it over everybody's head. He finally gave a receiver a chance and the receiver stopped on him."
Daniels said he credits his improved play to familiarity with offensive coordinator Todd Fitch's system and a lighthearted relationship with Holtz.
"Being in the second year in the offense really makes a difference," he said. "I'm just out there trying to have fun. I'm joking around and messing with (Holtz) and picking at him while the game's going on."
Defensively, the biggest difference between this year's squad and lasts has been the ability to create fumbles. Defensive coordinator Mark Snyder's group recovered only five fumbles a year ago, motivating them to work hard to create more. Early indications suggest that work paid off, with the Bulls recovering four on defense already and a fifth on special teams.
"We're doing good, but we're not done," USF weak-side linebacker DeDe Lattimore said. "We still can get better in (causing) turnovers. Basically, we've just been working on the small things as a team and things have been going our way."
If USF continues to improve week to week and show the focus that it did in avoiding a letdown against Ball State following an emotional week, it is capable of lifting a conference championship trophy for the first time in school history.
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Lot 34: A CHINESE "ZIGANG" JADE PENDANT
Important Asian Works of Art
by California Asian Art Auction Gallery USA
December 16, 2012
San Gabriel, CA, USALive Auction
Past Lot
Looking for the realized and estimated price?
Description: This pendant depicts two Deities flying gracefully amidst the flowing clouds, over rivers and mountainous landscape on the front. The other side was carved with eighteen Chinese characters and bear the signature of "Zigang".
Dimensions: L: 2 1/8 in (5.5 cm)
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