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Summer Reading
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"Realistic rather than flamboyant, Johnson succeeds in portraying the Beats not as oddities or celebrities but as individuals. In wry retrospect, she recognizes the folly of young women rebelling against their well-meaning parents only to become subservient to indifferent men."--The New Yorker
"Johnson writes of Dostoevskian evenings, of Kerouac's disastrous confrontation with fame...of the major Beat voices and the minor characters, their women. It's a terrific book, rich and beautifully written, full of vivid portraits and evocations."--San Francisco Chronicle --This text refers to an out of print or unavailable edition of this title.
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I was struck by how much the intellectual world has changed in the last half-century: In 1950, the cultural avante-garde could be found (almost by definition) only around some Ivy League schools (Boston, New York, Philadelphia, etc.), a couple of midwestern schools, and, I guess, Stanford & Berkeley. Today, "place" is not nearly so important.
This is a very nice book. If you've gone to the trouble of getting to this page, you ought to take the next step and read the book; you won't be disapppointed (although you may continue to wonder just why the beatniks faded away in the early 60s).
I guess I've read this book three or four times now and it never gets old.
I also recommend Ms. Johnson's novel, In the Night Cafe, another skillful invocation of the Beat period.
Her unique and fresh writing style should not be overlooked either. She wrote this book at a good time in her life as well, it is reflective and filled with the insight and intelligence of years and experience.


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Valentino Rossi believes a breakthrough he made in Wednesday's Aragon test could bring a turnaround in his difficult MotoGP season.
Yamaha's Jorge Lorenzo was quickest as his team and Suzuki joined Honda's test at Aragon on Wednesday.
Dani Pedrosa does not intend to race the 2014 Honda MotoGP bike in the immediate future after testing with it for the first time at Aragon on Wednesday.
Indian Grand Prix organisers on Wednesday dismissed media speculation that they may not host a Formula One race next year as "totally baseless and malicious".
Honda is prepared to give its 2014 MotoGP bike an early debut if Marc Marquez and Dani Pedrosa request it.
Davide Brivio says the firm's decision to delay its MotoGP comeback until 2015 was made so it can challenge from the outset.
Yamaha's Jorge Lorenzo topped the Catalunya MotoGP test timesheets on Monday, posting a time of 1:41.908 to lead the way.
Barcelona MotoGP winner Jorge Lorenzo has called on Bridgestone to supply the series with harder compound front tyres on safety grounds.
Dani Pedrosa reckons tyres cost him a home MotoGP victory after finishing second to Jorge Lorenzo at Barcelona.
Suzuki has edged closer to its MotoGP comeback by joining the field for the post-race test at Barcelona.
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The 31-year-old has fronted a feisty promotional event alongside Kelly Slater and Mick Fanning before their three-man showdown for the world title begins at the Billabong Pipeline Masters on Sunday.
Parkinson and Irons were close friends before the Hawaiian's death in a hotel room in Dallas in 2010.
"Pipe is the kind of place where you feel like he's watching over you," Parkinson said.
"I believe in that kind of stuff. He was just such a big presence in surfing and such a great guy - we all have a lot of strong memories of him.
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"Some of the best times of my life were with Andy and it's still hard to get my head around what happened.
"It's still hard to talk about, to be honest, but I get inspired when I think about how he surfed at Pipe.
"He was just really fearless and skilful and he raised the benchmark here. I can kind of feel him being around when I'm paddling out because he was just so synonymous with the place. For me, for sure, he's a big part of this."
Parkinson's build-up to trying to land his first world crown has included spending time with Irons' son, Andy Axel, who turns two on the opening day of heats.
"He's here with his mum, Lyndie, and I've seen a lot of them the last week," Parkinson said.
"It just blows me away to see him. That's what we can be thankful for, you know? We lost Andy but his son is here."
Parkinson and Slater are the frontrunners on the ratings. Fanning virtually conceded defeat, describing himself as a spectator for Parkinson's attempt to land a world championship in his 12th year on tour.
"I need a million things to go my way," Fanning said.
"I'm more amped to see what's going to happen between these other two."
Slater was cool and calculated.
He revels in trailing on the rankings before a late ambush.
Posing for a photograph with Parkinson and Fanning and the world championship trophy, he said: "Joel can put two hands on it. I've only got one."
Asked how he planned to topple Parkinson and Fanning, Slater deadpanned: "I know what I've got to do."


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This $13,900 Land at 24 BLACK OAK DR in OAKLAND, MD is listed by Vicki Taylor . This $13,900 Land, located in the 21550 zip code , has the following property features: Playground, Sewer Utilities, Tennis, MLS Area. This 24 BLACK OAK DR Land, located in Garrett County, is listed under MLS listing number GA7329000, has beds, 0 baths, and has a listing price of $13,900. You can find more of Vicki Taylor's listings by browsing homes for sale at HomesAndLand.com, or even more OAKLAND homes for sale here.


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The commercial Radio Frequency Remote Firing Device (RFD) previously developed by TSWG is a low-cost, lightweight, battery-operated firing system used by civilian law enforcement personnel for firing electric detonators, electrically primed cartridges, blasting caps, and an explosive shock tube in the performance of render-safe procedures. The U.S. Air Force requested an upgrade to the RFD to meet the operational requirements of deploying EOD teams. This effort incorporated recommended changes identified during an Operational Utility Evaluation of the RFD system. The upgraded system provides the EOD community with an extremely rugged, low-cost firing system. Additional information on this product can be obtained from Engineering Technology, Inc. at: www.engrtech.com.


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wafflesatnoon.com » Scams & Deception » Scam Alert: Obama Isn't Going to Pay Your Utility Bill
Scam Alert: Obama Isn't Going to Pay Your Utility Bill
A new scam has been on the rise over the past few months in which scammers are contacting people telling them that under a new plan implemented by President Obama, their utility bills will be paid in full. It's a scam.
The scam is disguised as a government assistance program. As the nation swells under one of the hottest summer ever, news of free utility bills sounds like a dream come true. For those who fall for this scam, however, it ends up being a nightmare.
Thousands have already fallen victim to this scam in which can occur over the phone or in person. Nicely dressed con artists holding clipboards have been going door to door (or calling on the phone), explaining their "government assistance program" and collecting social security numbers in exchange for fake bank routing numbers. Consumers are told that these routing numbers could be used to pay bills up to $1000, which is untrue. In fact, victims who use these fake routing numbers will often be hit with additional fees once their payments bounce. They could even have utilities shut off if they don't realize they've been tricked. The scam has been bolstered by phony testimonials on Facebook and other internet sites.
Further complicating the scam is that some people using these fake routing numbers initially may believe the payment went though, as there can be a delay in submitting a payment and the payment bouncing. Those who believe the payment worked may tell others about the plan – only to realize they have just spread the problem.
If a stranger comes to your door or calls you and asks for your social security number, do not give it to them, no matter how official they seem.
If you believe you have given your social security number to a con artist, contact law enforcement and any utility you may have tried to pay with a fake routing number. You should also read up on identify theft at the Federal Trade Commission's website.
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Filed under: Scams & Deception · Tags: Obama


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This place is clean it really is. The people who managenit might as well be Jewish when it come to money. They will haunt you at 11.01 of youbare not check3d out in time. They also will cahrge you tax on your children. Child or not adults too. Do not stay here staff is extremely rude! They also refuse any... More
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American Heritage® Dictionary of the English Language, Fourth Edition
- n. Variant of galop.
Century Dictionary and Cyclopedia
- n. In the manège, a sidelong or curveting kind of gallop.
- n. A sprightly kind of dance, or the music adapted to it. See galop.
- To gallop; move about briskly; perform the dance called a gallopade.
- n. obsolete gallop
- n. A type of dance, also known as the galop
- v. To gallop, as on horseback.
- v. To perform the dance called gallopade.
GNU Webster's 1913
- n. I horsemanship, a sidelong or curveting kind of gallop.
- n. A kind of dance; also, music to the dance; a galop.
- v. To gallop, as on horseback.
- v. To perform the dance called gallopade.
"The skill with which he modulates from the comedic gallopade of the first act to the bitter eloquence of the final scene is beyond explaining: All I can do is admire the results."
"The Isaac Newton's steam-whistle had sent up the curtain; the overture had followed with strains Der-Frei-schutzy in the Adirondacks, pastoral in the valleys of Vermont and New Hampshire, funebral and andante in the fogs of Mollychunkamug; now it was to end in an allegretto gallopade, and the drama would open."
"It is notorious that many of the leases of new dwelling-houses contain a clause against dancing, lest the premises should suffer from a mazurka, tremble at a gallopade, or fall prostrate under the inflictions of "the parson's farewell," or "the wind that shakes the barley."
The Mirror of Literature, Amusement, and Instruction Volume 19, No. 536, March 3, 1832
"We like the notion of a charitable quadrille -- or a benevolent waltz; and it delights us to see a philanthropic design set on foot, through the medium of a gallopade."
"Of these, the best known, which I might mention, are the tarantella of the Neapolitans, the bolero and fandango of the Spaniards, the mazurka and cracovienna of Poland, the cosack of Russia, the redowa of Bohemia, the quadrille and cotillion of France, the waltz, polka and gallopade of Germany, the reel and sword dance of Scotland, the minuet and hornpipe of England, the jig of Ireland, and the last to capture America is the tango."
"So while he was credited with the intention of bringing out Stabat Mater waltzes -- by no means a difficult feat with Rossini's work -- and a Dead March gallopade, we must never forget that he was the first conductor to introduce symphonic music to the masses and the authentic pioneer of the movement which Sir Henry Wood has carried on at the Queen's Hall for the last twenty years and more."
Mr. Punch`s history of modern England, Volume I -- 1841-1857
"But how varied, how ingenious in incident, how full of funny gesture and dry discrimination, is this undergraduate epic; with such a gay gallopade of mortality and such decorative archaism of expression, and such a solicitude for words."
"De Marmont had vainly tried in this wild gallopade to distinguish his rival's face among this mass of foreigners."
"Archipelago, they passed the Dardanelles and the Bosphorus, stirring the two narrow passageways with the violence of their invisible gallopade and making a turn at the bowl of the Black Sea, swimming back, decimated but impetuous, to the depths of the Mediterranean."
"Then, after a moment, "Now, I kin," he added, as the wind brought to their ears the oft-told tale of the rabbit's gallopade in the pea-patch."
These user-created lists contain the word 'gallopade'.
Interesting words
A list of words that are odd or words that I have looked up.
concupiscence, brize, scree, scoria, forestaff, spanaemia, valetudinarianism, distasture, pyrethrum, laudanum, gentian, bicameral and 11184 more...
Move it!
Awesome actions or motions.
celerity, peremptory, volplane, founder, whirl, gallopade, rathe, jounce, jive, jink, jibe, jectigation and 17 more...
Wordie/Wordnik Curio Cabinet
Oddments culled from my "main" lists that belong in a display cabinet of their own, plus sundry other curiosities. :-)
zeugma, ziggurat, xiphoid, xeric, whizgigging, whangdoodle, viviparous, vivific, vinolent, verjuice, vellicate, velleity and 1193 more...
Looking for tweets for gallopade.


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Q: Is it true that there are bills in Congress that would exempt members and their staffs and families from buying into "Obamacare"?
A: No. Congress members and staffers will be required to buy insurance through the exchanges on Jan. 1. But reportedly there is concern about whether federal contributions to premiums can continue without a change.
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More Robo-Calls
Yesterday we wrote about a robo-call attack from the McCain campaign making much of Obama's relationship with Bill Ayers. Today, we'll look at another robo-call (posted by Talking Points Memo late last week) that's covering well-trodden ground. The subject is Obama's record on born-alive legislation, which we've written about twice …
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Tagged abortion, Bill Ayers, John McCain, robo-calls, robocalls
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FactCheck's Most Wanted
Enthusiastic truth-seekers (and angry partisans) have been inundating us with questions this election cycle. We're thrilled to be your go-to guys, but sometimes the rumors take a long time to untangle — the truth is rarely straightforward enough to fit neatly into an ad, a sound bite or a chain e-mail. …
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Autism and Down Syndrome
Scores of readers have written in asking why Sen. John McCain had said several times during the debate that his running mate, Sarah Palin, knew about autism. McCain: And, by the way, she also understands special-needs families. She understands that autism is on the rise, that we've got to find …
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Plumber Joe and His Health Care
Fines for small businesses? Higher income taxes? The government choosing your health care plans? Gold-plated Cadillacs? It all sounds bad (or at least confusing) for Joe, and everyone else … but luckily we've broken it all down for you. For the full scoop on both Obama's and McCain's health care …
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World's Nicest Nightmare
On MSNBC Wednesday morning, senior McCain advisor Nicolle Wallace said that John McCain won't cut taxes for corporations, and that in fact he is "their worst nightmare." The quote is at about 5:10 in the above video, but if you rewind a bit, you'll see host Joe Scarborough grilling Obama …
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Posted in The FactCheck Wire
Tagged corporate tax rate, Joe Scarborough, John McCain, Nicolle Wallace, Robert Gibbs, taxes
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McCain, Palin and Rape Kits
A few weeks ago, we wrote about the pervasive rumor that Sarah Palin, when she was mayor of Wasilla, Alaska, made women pay for their own forensic testing when reporting a rape. The verdict: This policy was enforced for at least some reported rapes in Wasilla, and in 2000, complaints …
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Sandy Hook Memorial
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A virus that causes lambs and calves to be born dead or with serious deformities could spread across Britain by the end of year, experts warned Wednesday.
They said that the Schmallenberg virus - found on 276 British farms since it first entered the country last year - has not died out as hoped, Daily Mail reported.
It has already killed hundreds of animals in southern and eastern England, and could spread north and west and into Wales and Scotland in the coming months.
Some farmers have reported up to 50 percent of their lambs affected, although the average rate of affected newborns per farm is only 2 to 5 percent, the Mail said.
The disease is thought to be spread by midges - tiny bloodsucking insects which blow into England from continental Europe where Schmallenberg disease has hit thousands of farms in eight countries.


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Arrival and Mandatory OrientationThe program begins with a UCEAP group orientation in Auckland. Students must arrange to arrive in time for the beginning of this orientation program (dates available under the Calendar tab of the UCEAP Participants page), booking their own flights to Auckland, New Zealand. Participants are required to attend the full UCEAP orientation program in its entirety. At this event students: - meet and bond with other UCEAP participants; - take part in fun excursions and interesting discussions about life and study in NZ; - meet the UCEAP Liaison Officer and On-site Coordinator, the key contact people in NZ; - learn about Kiwi culture, language differences, and the social and political scene in NZ; - understand academic requirements and how to register their courses for UC credit.
Orientation at the Host UniversityUpon completion of the UCEAP orientation, participants make their way to their Host Universities to participate in the International Students Orientation. Host University orientations are also a requirement for UCEAP participation. The dates of these events can be found under the Calendar tab on the UCEAP Participants page. Orientation and semester dates are added to the page as host universities update their calendars. Participants are encouraged to check for updates regularly.
Application deadlines and information on the application process are available through your Campus EAP Office. Supplemental predeparture materials will be required for many programs, including, but not limited to, host institution applications, visa and housing applications, medical clearances, etc.
For participation in the program, you must meet all deadlines and submit complete application materials.
Visit your Campus EAP Office for more information:


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It's amazing how some people think they can get away with dishonest behavior.
It's more amazing when they brag about it.
Apparently egos outweigh common sense and they'll share a success, no matter how illicit, on the wide world of the internet and social media.
That's what led Indiana Conservation Officers to the arrest of a 21-year-old Randolph County man who allegedly shot a monster buck illegally — a buck destined for the record book.
State officers and investigators followed their suspicions and the electronic trail to Austin Spain who is charged with killing a 16-point monster buck illegally on opening day of gun season.
It was illegal because Spain already had killed a buck in the fall, according to reports. In Indiana, you're allowed only one a season.
The deer was destined for the record book, too. Its non-typical antlers were officially scored last week at 181 5/8. The minimum for the Boone and Crockett record book is 160.
"It's the deer of a lifetime and a guy could hunt 30 years and never see a deer that large," said East Central Indiana Conservation Officer Jake Carlisle, who helped spearhead the investigation.
Carlisle, formerly of Dowagiac, said Spain initially claimed he shot the buck in Michigan.
"I heard about it and saw the internet postings, so I contacted some Michigan officers I know and found out he actually didn't have a Michigan license," said Spain, an honors graduate from Michigan State's School of Criminal Justice. "I was particularly interested since I'm a deer hunter and still hunt my family's property up there."
Carlisle, by the way, was Indiana's District 21 Officer of the year this season. He also has been moved to LaGrange County, Ind. where he will begin work later this month.
The officer wouldn't reveal how the investigation came together, but says emails and internet postings were pivotal.
"With today's social media, someone always hears or talks about these kind of things," said Carlisle.
When confronted with evidence he didn't have a Michigan license, Spain changed his story. He told officers he had killed it on a private high-fence operation, but later admitted he shot the buck in Indiana and didn't have the appropriate license.
Spain now faces charges for illegal taking and possession of deer and illegal tagging.
The deer mount, which had been taken to a taxidermist, will be forfeited to the state and likely used for DNR display or within Indiana's Hunter Education Program.
Good season?
If you read the latest press release from the Michigan DNR, you get the impression the deer gun season was pretty good.
Southern Michigan hunters might want to dispute that. In fact, the pocket from Cass County to Branch County and northward were anything but good, due to the outbreak of the EHD virus that killed thousands of deer this fall.
The rest of the state must have been pretty darn good for hunters. The DNR said that "reports from around the state have been mostly positive."
In fact, deer license sales were up 2 percent statewide compared to 2011. Firearm season check station activity also increased this year in the Upper Peninsula and southern Lower Peninsula, but was about the same in the northern Lower Peninsula. Check station data indicated deer were in good condition, with improvements to key measurements compared to 2011.
"Hunters coming to deer check stations have a great opportunity to contribute data that we use to manage the resources they care so much about," said Dr. Russ Mason, DNR Wildlife Division chief, in a press release.
The DNR stated that the 2012 firearm deer season harvest appears similar or up slightly compared to the 2011 season. Biologists estimate the harvest, compared to 2011, was up perhaps as much as 10 percent across the Upper Peninsula and very similar to last year in the northern Lower Peninsula.
Experiences in the southern Lower Peninsula varied widely, officials say, and harvest in that region is expected to be anywhere from 5 percent lower to 5 percent higher compared to 2011.
Impacts related to EHD appear to have been highly localized, the DNR added, but pronounced where they did occur. Data on hunter check station observations regarding EHD collected suggested these impacts were not widespread, but the DNR also has been getting input from unsuccessful hunters who did not have deer to bring to a check station.
"Some hunters in southern Michigan saw substantially fewer deer compared to last year," said Brent Rudolph, DNR Wildlife Division Deer and Elk Program leader, "yet we had pretty good conditions for hunters to enjoy their time afield, and the overall attitudes of deer hunters around the state have been upbeat."
Rudolph stressed the importance of cooperation with the hunter harvest survey, which he called "another vital tool for Michigan's deer program, and another way in which data provided by hunters contributes to our information base."
Each year the DNR generates preliminary estimates of the firearm deer harvest shortly after the season closes Nov. 30. Those estimates are replaced by a rigorous assessment of harvest and participation over all deer seasons using an annual hunter mail survey.
Hunters who didn't receive a survey in the mail but wish to provide their hunting and harvest information may visit www.michigan.gov/deer and select the Deer Harvest Reporting Form link. Hunters should provide only this information once they have completed all of their 2012 hunting activities, including seasons open through as late as Jan. 1, 2013.
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Outdoors: This monster won't make the books
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Seton Hall 71 at Wake Forest 67 Recap | GameTrax | Box Score | Play-by-Play |
Seton Hall 71, Wake Forest 67 Fuquan Edwin scored 24 points and Seton Hall rallied from a 13-point deficit in the final 12 minutes to defeat Wake Forest 71-67 on Saturday night. Brandon Mobley scored on a steal and dunk with 28 seconds left to send the Pirates (7-2) into the lead. When Wake Forest's C.J. Harris missed at the other end, it led to two free throws from Edwin with 7 seconds to play. Mobley's foul shot clinched it 5 seconds later. Seton Hall hit 63 percent (17 of 27)...Full Story


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Definition of 'Blotter'A record of trades and the details of the trades made over a period of time (usually one trading day). The details of a trade will include such things as the time, price, order size and a specification of whether it was a buy or sell order. The blotter is usually created through a trading software program that records the trades made through a data feed. |
Investopedia explains 'Blotter'The purpose of a trade blotter is to carefully document the trades so that they can be reviewed and confirmed by the trader or the brokerage firm. The blotter is used in the stock market, foreign exchange market, and the bond market and can be customized based on the needs of the user. |
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Dixie Crossroads (1475 Garden St., Titusville, 321/268-5000, www.dixiecrossroads.com [1], 11 a.m.–9 p.m. Sun.–Thurs., 11 a.m.–10 p.m. Fri.–Sat., main courses from $9) is something of a love-it-or-leave-it proposition around these parts. Some locals contend that it's just an overrated, overly busy destination restaurant more concerned with selling koozies and T-shirts than with delivering truly exceptional food. Others—me included—would fast for a week in order to make extra stomach room for their delicious grilled rock shrimp.
Those huge succulent shrimp are what Dixie is best-known for, and they are certainly delicious, especially when served with a basket of corn fritters dusted in powdered sugar. With a menu divided into "Seafood" and "Not Seafood," you'd be correct in assuming that the kitchen's strengths lie in frying and grilling creatures of the deep.
While the knickknack peddling is a bit wearying, and the unavoidable wait for a table can be dissuading, this place is an institution that actually deserves its must-eat-there status.
Located in downtown Titusville [2], Chops (3350 S. Washington Ave., Titusville, 321/385-2467, 5–10 p.m. daily, main courses from $14) is about as fancy as this beach town gets—which is to say, not all that fancy. Ostensibly a fine-dining establishment, service here is far from snooty, and the menu is solid if not all that adventurous. A typical selection of steaks and chops is at the fore, along with fresh fish and a handful of pasta dishes. The outdoor bar is a great place for a relaxing before-dinner drink, and a stroll around the tiny downtown historic district and along the Indian River is an ideal way to walk off your meal.
Peking Wok Pineapple Bay (2335 S. Washington Ave., Titusville, 321/383-9099, 11 a.m.–10 p.m. daily, main courses from $8) is also located downtown, but with its menu of Chinese, Thai, and Malay specialties, it's somewhat unusual for the area. The utilitarian decor is warmed considerably by the friendly owners, who apparently have a mission to pile as much food onto your plate as it will hold. Thankfully, the gigantic portions aren't lacking in flavor, and in a town notably devoid of interesting culinary adventures, it's a fantastic addition to the dining scene.
The Sandbar Sports Bar & Grill (4301 Ocean Beach Blvd., Cocoa Beach, 321/799-2577, 11 a.m.–2 a.m. daily, main courses from $9) is exactly what one would expect from a beachside sports bar: live music, drink specials, fried pub grub, and about a million people in line in front of you to get a table. Nonetheless, the Sandbar serves up a mighty fish taco, along with a decent selection of fresh seafood (oysters, shrimp, or crab are almost always part of a nightly special) and a fantastic view of the ocean.
Part British pub and part sports bar, the Pig and Whistle (801 N. Atlantic Ave., Cocoa Beach, 321/799-0724, 11 a.m.–2 a.m. daily, main courses from $8) is extremely popular with locals, especially during football (and even futbol) season. Standard English pub food—shepherd's pie, fish-and-chips, bangers and mash—is coupled with American sports-bar fare like burgers and sandwiches. None of it is truly exceptional, but the atmosphere and the Ping-Pong tables make it a reliable spot for a pint and a quick bite.
[1] http://www.dixiecrossroads.com
[2] http://www.moon.com/destinations/florida/north-atlantic-coast/the-space-coast/titusville-and-cocoa-beach


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We stayed at EPC in 2010 and are anxiously awaiting our trip to EPM at the end of August. Doing the rooftop terrace room this time. Hoping it's just as beautiful as EPM. updated 1 year ago
Awesome Kim! The rooftop terrace rooms are beautiful
Be sure we'll do our best to ensure you have a wonderful stay!


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Go Buy Now: Under The Sea Print
Who doesn't like Mary Katrantzou's print dresses? Here, we show you where to buy her Under the Sea print dress and where to get the look for less.
© whatshewears.ie
Who doesn't like Mary Katrantzou's print dresses?
Her collaboration with Topshop sold out in seconds and her catwalk shows, now four seasons on the go, are attended by Vogue's Anna Wintour.
For this spring summer, the print is a beautiful bombardment of fishes and splashes of under the sea colours.
To invest in the designer, you'll find Mary K stocked at Brown Thomas. Dresses from €600 (pictured right).
Get the look for less at Penneys with this sea world print dress, €21 (pictured left), in stores now.
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Aboriginal and Torres Strait Islander fathers, father-figures, pops and uncles
Craig Hammond, Community Worker at The Family Action Centre, has been a major driving factor in the development of the Aboriginal and Torres Strait Islander Fathers programs.
In 2001, Craig came to his role with the Engaging Fathers Program (Indigenous) with extensive experience in the Aboriginal community in paid and voluntary positions. For many years previous Craig had worked with young people as a youth worker in Awabakal Aboriginal Newcastle Co-op. In this role he developed programs suited to the youth of today to deal with issues such as suicide awareness, recreation, culture camps, and drug and alcohol use.
Craig liaises with Aboriginal and non-Aboriginal organisations to develop support for the young people and to work with them, rather than for or against them.
Over the last three years in his work with the Engaging Fathers Program, Craig has been involved in the development and delivery of many initiatives to support Indigenous dads and display the many positive images and ideas they bring with them in their strengths as men.
The resources and programs include: Skills and Strengths of Indigenous Dads, Uncles, Pops and Brothers DVD; Indigenous Fathers poster set; Young Aboriginal Fathers report; the Indigenous Fathers as Mentors project; and the Brothers Inside program.
Although having seen many positive changes in the way the community thinks about the roles that men play, Craig intends to continue his work in this area to further support and celebrate Indigenous men and dads.
More information on the Brothers Inside and SNAICC programs can be found at the Indigenous Programs pages (links at left).


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Cool Down: Let the heart rate come down slowly. If you are doing cardio and you suddenly stop running and just jump off the treadmill, you could experience what is called "blood-pooling." This is when the blood stays in the extremities (arms and legs), therefore diminishing oxygen to the brain. This is when you may feel light headed, or faint even to the point of passing out.
Stretch: When you work a muscle it contracts or shortens. Stretching a muscle afterwards, allows it to return to its natural resting length. Stretching a muscle for 20 seconds or more will help improve flexibility. Less than 20 seconds and you will simply help to relax the muscle. It is advisable to have a t least one intense stretching session per week, on regular a basis. The most efficient way to do that is to take a class, as the instructor will ensure that all muscles are fully stretched, enabling you to workout better next time, as stretching also aids in recovery. Yoga and Pilates are both excellent ways of giving the whole body the stretch and nourishment it deserves.
Drink Water: You should be drinking before, during and after exercise. Drinking water during exercise keeps you hydrated while you workout. Once you have finished, you should drink 2-3 glasses of water within 2 hours. Then keep drinking water steadily, that way you top up any lost fluids. Do not think that thirst is an indication it's time to drink; thirst means you are already dehydrated and it may take as long as 48 hours to replenish those fluids.
Eat! You should be getting a balanced meal within 90 minutes of finishing your workout. Those who are looking to increase muscle mass may wish to wait 60 minutes before starting to eat, as research shows that the increase in insulin that happens when you eat, may interfere with the growth hormone. Whenever you decide to eat, ensure you get a balance between carbohydrates, protein and fat. Carbohydrates stock up on glycogen (needed to help muscle contraction), protein helps with growth and repair and fat helps transport the necessary vitamins around the body.
Map to CSA
CSA will be closed July 21 - August 11, 2013 Please click here for special Summer opening hours effective from June 30-August 18 2013.
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Taste of Augusta – DichickO's...
Welcome to the second episode of Taste of Augusta which will feature local... -
After the Afternoon – Web...
The first Web Afternoon happened in Augusta at the Imperial Theater in May of 2013. Today, we recap... -
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The first Web Afternoon happened in Augusta at the Imperial Theater...
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The Department of Environmental Management is working to …
A newly renovated six-unit building where homeless veterans …
Updated: Friday, 17 Aug 2012, 6:34 AM EDT
Published : Friday, 17 Aug 2012, 6:25 AM EDT
PROVIDENCE, R.I. (WPRI) - Rhode Island State Police have arrested a man accused of double murder in the Dominican Republic.
Juan Carlos Zapata-Lara was taken into custody in July.
The 29-year-old was arrested after officials learned he illegally entered the United States and was living in Providence under a different name.
When police found him, he was in possession of 45 grams of heroin.
He's being held without bond at the ACI.
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EN Roundup |
A German's View of Islam
FRONTPAGEMAG.COM 21 May 2013
By Paul Marek
I used to know a man whose family were German aristocracy prior to World War II. They owned a number of large industries and estates. I asked him how many German people were true Nazis, and the answer he gave has stuck with me and guided my attitude toward fanaticism ever since.
"Very few people were true Nazis," he said, "but many enjoyed the return of German pride, and many more were too busy to care. I was one of those who just thought the Nazis were a bunch of fools. So, the majority just sat back and let it all happen. Then, before we knew it, they owned us, and we had lost control, and the end of the world had come. My family lost everything. I ended up in a concentration camp and the Allies destroyed my factories."
Radicals, Moderates and Islamists
Canada Free Press 21 May 2013
By Daniel Greenfield
We cannot weaken Islamism except by weakening Islam, economically, militarily and demographically
The radical-moderate continuum that has defined the dialogue on Islam in the War on Terror is not an authentic perspective, it is an observer perspective.
Barcelona Muslim Thief Gets More Than He Bargained For
Islam versus Europe 21 May 2013
This happened in March. A North African tries to rob a Spanish businessman as he gets in his vehicle. Too bad for him: the businessman has a gun permit. Goodbye Muslim. A
A gay Muslim answers the imams trying to stop equal marriage
Gay Star News 21 May 2013
By Omar Kuddus
Gay Star News yesterday (19 May) reported Muslim leaders representing tens of thousands worshippers in the UK have banded together against gay marriage. In what British
US might step in for a Cyprus solution to appease Turks
Hurriyet Daily News 21 May 2013
President Barack Obama gave two messages to Turkish Prime Minister Recep Tayyip Erdogan by hosting him in Blair House, a gesture that was last made in 1999. First, in view
Turkish police clash with protestors against policy on Syria
Business New Europe 21 May 2013
Turkish police battled protestors in Istanbul and the Syrian border town of Reyhanli over the weekend, as violence broke out at demonstrations against the government's policy
Islam is Hate-Crime Par Excellence
islam-watch 21 May 2013
Recently, the Canadian Supreme Court ruled that the Biblical Speech Opposing Homosexual Behavior is a 'Hate Crime'. Hate is demeaning to human dignity – for both the hater
Andrew Bostom Agrees to Debate Daniel Pipes on His Conception of "Islamic Antisemitism"
Right Side News 21 May 2013
Here is Daniel Pipes' most recent pronouncement (published 5/16/13) on the subject, ostensibly, of "Islamic Antisemitism": Islamic antisemitismHe said the religion of Islam
Nazi flag flies high over West Bank mosque
Examiner.com 21 May 2013
Keeping alive the long history between National Socialism and Jihaddist Islam, the twisted cross of Naziism is flying high and proud over a heavily Arab-Muslim town south of Jerusalem today, as reported by the Israel National News Service via Google News on May 20, 2013
In the West Bank town of Beit Omar, an over-sized red, white and black swastika-emblazoned flag of the Third Reich was reportedly clearly visible to Israeli residents living in the southern outskirts and suburbs of Jerusalem, especially the Jewish town of Gush Etzion.
Islamic anti-Semitism: 20th century invention?
WND.com 21 May 2013
By Pamela Geller
Sugar-coating harsh realities and pretending that unpleasant facts don't exist opens doors and gets you accolades – but is it worth it at the price of the truth?
According to an article about a speech he gave last week in Toronto, scholar Daniel Pipes "suggested it is Islamism, a political ideology, that inspires hatred of 'the other,' rather than Islam. … He emphasized that while Islam has existed since the age of the prophet Muhammad, Islamism is a recent phenomenon and need not be considered an authentic expression of Islam."
Video: Learn to Count to 20 in Arabic - Rebel Sharia Court Flogs Men in Idlib, Syria
youtube. 21 May 2013
Islamists, allegedly belonging to the Nusra Front administer ninety lashes to two men in accordance with Sharia law, a system they are increasingly seeking to implement upon areas they control.
Islam and its Infidels
The Jewish Press 21 May 2013
By Daniel Pipes
Islamism represents the transformation of Islamic faith into a political ideology
What motives lay behind last month's Boston Marathon bombing and the would-be attack on a VIA Rail Canada train? Leftists and establishmentarians variously offer imprecise
Accused rioter Mohammed Issai Issaka berated in court after refusing to stand for Magistrate Jacqueline Milledge
news.com.au 21 May 2013
By PETER BODKIN
A MAN accused of rioting during last year's violent Muslim protests has been berated for his "disrespect" after refusing to stand before a magistrate at his court
The woman who is inspiring Africans to turn against female genital mutilation
Evening Standard 21 May 2013
By Anna Davis
A revolutionary education programme that has saved tens of thousands of African girls from female genital mutilation could work in London, claims the woman behind the
Video: Chaos and killing in Syria
danielpipes.org 21 May 2013
By Sun News Network, The Arena with Michael Coren
"Financial Times: "Qatar spent billions of dollars in the past two years to fund the Syrian opposition
Syrian Radio & TV Online 21 May 2013
The British newspaper Financial Times published an investigation on Friday entitled "Qatar spent billions of dollars in the past two years to fund the Syrian
Pakistan: Calls for attacks on Christians emanate from Mosque loudspeakers
ChristianToday 21 May 2013
A Muslim political candidate suspected of murdering a Christian has instigated calls from mosque loudspeakers for attacks on Christians, whom he blames for his May 11 election
Christian student killed by firing of Muslims in native village of Shahbaz Bhatti
Pakistan Christian Post 21 May 2013
A Christian village named Khushpur in sub-district Samundari of Faisalabad district came under attack of Muslims on May 19, 2013, killing one Christian student of 10th Grade
UN Pressures Germany to Bow to 'Hate Speech' Hysteria
FRONTPAGEMAG.COM 16 May 2013
By Andrew Harrod & Sam Nunberg
A recent decision by the United Nation's (UN) Committee on the Elimination of Racial Discrimination (CERD) foreshadows an ominous future for free societies should Muslim entities like the Organization of Islamic Cooperation (OIC) achieve their goal of having "Islamophobia" defined internationally as a form of prejudice
Former German central bank board member Thilo Sarrazin has got himself in trouble with the UN, as the Turkish Union in Berlin-Brandenburg (Türkischer Bund in Berlin-Brandenburg or TBB) stated with satisfaction in an April 18, 2013, German-language press release. The spokesman of this German-Turkish interest group, Hilmi Kaya Turan, praised a February 26, 2013, "historic decision" by the CERD condemning Germany for not having prosecuted Sarrazin's criticism of Arab and Turkish immigrants.
Muslims Demand Germany "Make Islam Equal to Christianity"
Gatestone 16 May 2013
By Soeren Kern
Muslims attending the German Islam Conference were apparently offended by the insinuation that Islam could be radical or violent
A major conference on German-Muslim relations has ended in failure after Muslims attending the event refused to acknowledge the government's concerns about the threats to security posed by radical Islam.
German Interior Minister Hans-Peter Friedrich had wanted the eighth annual German Islam Conference, held in Berlin on May 7, to focus on finding ways the government could work together with "moderate" Muslims in Germany to combat Islamism and extremism.
Muslim men 'wed teen converts by phone'
The Local 16 May 2013
French police have charged seven men with removing a child from her parents' care, after a 15-year-old convert to Islam, whose father is British, left home after "marrying" a
The truth about Muslims and media in France: English review of the book "La France Orange mécanique"
Islam versus Europe 16 May 2013
By Torben S. Hansen, historian, professor emeritus
More books like this one are necessary if we are to wake up before things become too barbaric:
The film "A Clockwork Orange" - 1971, directed by Stanley Kubrick - is a dystopian tale of a criminal gang that excels in "ultra-violence". It has inspired journalist Laurent Obertone (pseudonym) for the title of "La France Orange mécanique". Over 350 pages documenting, analyzing and commenting on his part of French society crash in massive, permanent crime of the worst caliber as a result of immigration and the authorities and the media's paramount responsibility for the disaster.
St George's flag rejected in Somerset over fears it will offend Muslims
Political Beef 16 May 2013
By Richard Sayers
The Lowdown: A council has decided not fly the flag of St George, England's patron saint, over concerns that it would offend the 16 Muslims living in the town. Eleanor
Dutch police criticised for allegedly helping two underage Muslims to marry
Irish Times 16 May 2013
By Peter Cluskey
Police in Amsterdam were under fire last night for allegedly helping two young underage Muslims to marry in the Netherlands – so the bride could avoid being sent back to her
How Much Does Immigration Cost Norway?
Gates of Vienna 16 May 2013
This is a pressing question for Norwegian society, as the importation of cultural enrichment continues to accelerate. Our Norwegian correspondent The Observer has translated
Why Islam Leads to Violence
FRONTPAGEMAG.COM 16 May 2013
By Jack Kerwick
- As Robert Spencer, Pamela Gellar, and others have shown, as far as Islam is concerned, neither this infamous attack nor others before and since are anomalous. Rather, from its origins in the seventh century to the present, from Muhammad to bin Laden, Islam has been animated by a violent impulse
Authors defending this thesis invariably allude to the military conquests of the Prophet, the particularly harsh punitive measures by which Islamic societies deal with transgressors of Islamic law, and any number of passages from the Koran calling for the death of unbelievers. And to be sure, all of this supports their case.
France: Priest Attacked by Muslim, Archbishop Denounces Muslims Taking Control of District
Islam versus Europe 16 May 2013
The day after the attack on Father Grégoire, Monsignor Cattenoz has spoken out strongly and denounces "people of the Muslim faith taking control of the district". The facts are
Scottish Universities Hotbeds of Anti-Jewish Sentiment
Gatestone 16 May 2013
By Samuel Westrop
The greatest problem to tackling anti-Jewish incitement is the denial that there is any such problem. The facts, as we have seen, tell a rather different story
A charity ball organized by the University of St. Andrew's Jewish Society, guarded by plain-clothes police officers, was held in secret last week after threats were made
Horrific ordeal of 'Girl D' who was raped injected with heroin, branded and sold for sex at £600 an hour
Daily Mail 16 May 2013
By Arthur Martin
The ordeal for one of the victims began after she became desperate for love and attention because she was forced to care for her sick parents. So when Mohammed Karrar
'Islam convert' Bayern player 'furious' after getting beer-soaked despite warning after Bundesliga win
Business Standard 16 May 2013
A Bayern Munich player, who is a convert to Islam, is reportedly furious for being doused with beer after the German giants won the Bundesliga trophy by beating Augsburg


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Letter From Raff to Football Community
The fired-then-rehired football coach gives thanks.
North Andover Varsity Football Coach John Rafferty hasn't said much since being rehired last week. But Monday morning he published a letter of thank you to the community, posted on the Support Coach Rafferty Facebook page. Rafferty was fired in January, which ignited a groundswell of support for him in the community as well as outrage at school officials. Eventually, after two weeks of growing public pressure, Rafferty was rehired last week. The letter Rafferty wrote reads as follows: To the North Andover Football Community, On behalf of myself and the Knights Coaching Staff, I would like to thank you for your overwhelming support and concern during these recent weeks. We are grateful for the opportunity to coach your sons again. It is …
In this Article:


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I have had AWESOME results using this system that Eric has created.
4 wks= 7 solid lbs, with no changes in my diet.
If you have tried P/RR/S, youre gonna love this.
FD/FS: Four Little Letters that Can Mean BIG GAINS!
Warning: For those Iron Man readers who are afraid of stretch marks, cannot afford to purchase a new wardrobe, or simply do not want to take up more space, please stop reading this article now! Just put the magazine down, slowly back away, grab the remote, and watch some Seinfeld reruns. "No soup for you!"
However, for the rest of you…the one's that live to grow…sit back with your favorite protein drink, get comfortable, and read my words, because I have a feeling that what follows may be of great interest to you!
The wonderful thing about bodybuilding is, just like life, it is a constant and ongoing learning process. Nobody has all the answers, but if you keep your eyes (and mind) open wide enough, you will slowly but surely pick up more and more pieces of the puzzle.
Several years ago, I introduced a training system to the bodybuilding world called Power, Rep Range, Shock, which I believe contains many of these essential pieces. Most Iron Man readers are intimately familiar with my program, as I have written several articles about it right here in these pages, as well as on many sites all over the Internet. In addition, Steve Holeman and Jonathan Lawson have been utilizing P/RR/S in combination with X-Reps for the last several months, and writing about their experiences in the popular Train, Eat, Grow column.
However, for those of you that might be new to Iron Man, and/or have not had the opportunity to read about my P/RR/S training program (what are you living under a rock?), I think it is important for me to quickly go over the main points, as it is this original program that was the genesis for the material that lies ahead. For those of you that are already P/RR/S users, consider this a quick refresher course!
Basic P/RR/S Training
Power, Rep Range, Shock is a cyclical approach to lifting weights in which you utilize a unique training protocol every week (in 3-week cycles), with the goal of tapping into all of the body's various growth mechanisms. Each of the three weeks is meant to bring about a specific physiological effect, so that your body cannot adapt to any one form of training, which would eventually result in stagnation. P/RR/S addresses muscle growth from a variety of angles, and allows significant progress to take place on a very consistent, and long-term, basis.
Week # 1 is POWER training, and it is meant to annihilate the highest threshold fast twitch muscle fibers, increase raw strength, and stimulate a greater amount of natural testosterone to course through your veins. Here is the outline for a basic POWER week, along with a sample workout for back:
Rep Goal: 4-6
Rest Between Sets: 3-5 minutes
Lifting Tempo: 4/0/X
Exercises: Mostly compound
1-Rack Deadlift: 4 x 4-6
2-Weighted WG Pull-ups: 3 x 4-6
3-Underhand Grip BB Bent Row: 3 x 4-6
4-CG Seated Cable Row: 3 x 4-6
Week # 2 is REP RANGE training, the goal of which is tear through all the intermediary muscle fibers that lie along the continuum from Type I to Type II, induce capillarization, and to stimulate growth producing metabolic adaptations within muscle cells. Here is the outline for a basic REP RANGE week, along with a sample workout for triceps:
Rep Goal: 7-9, 10-12, 13-15, 16-20
Rest Between Sets: 2-3 minutes
Lifting Tempo: 2/1/2/1***
Exercises: Compound, Isolation, Machine or Cable
***1-second hold at peak contraction for certain exercises (ex. Leg Extensions).
1-Smith CG Bench Press: 2 x 7-9
2-Lying Triceps Extension: 2 x 10-12
3-Rope Pushdown: 2 x 13-15
4-Dumbbell Kickback: 2 x 16-20
Week # 3 is SHOCK training, and a true test of your ability to withstand searing muscle pain! The burn and lactic acid that SHOCK workouts produce will help flood your system with natural GH, literally bathing your cells in one of the most powerful muscle producing, fat incinerating hormones known to science! Here is the outline for a basic SHOCK week, along with a sample workout for delts:
Rep Goal: 8-10 (dropset is 8-10, drop, 6-8)
Rest Between Sets: cardiovascular and mental recovery
Lifting Tempo: 1/0/1
Exercises: Compound, Isolation, Machine or Cable
1-Superset: Seated Side Lateral/Behind the Neck Press: 2 x 8-10 each
2-Superset: WG Cable Upright Row/Bent Lateral: 2 x 8-10 each
3-Dropset: Barbell Front Raise: 1 x 8-10, drop, 6-8
Once you have completed the 3-week P/RR/S cycle, return to the beginning and repeat, with the intention of training more intensely on the following cycle. I suggest you use the same exercises for three straight cycles, and try to lift heavier weight and/or increase your reps at each workout. After three full P/RR/S cycles either take a complete week off from the gym, or at least train at low intensity for one week to allow for repair and recovery of joints, muscles, and the CNS. Upon returning to P/RR/S, feel free to switch some or all of the exercises, and prepare to push even harder through the next three cycles.
The Next Step
Like I mentioned earlier, bodybuilding is a constant learning process, and a pursuit where complacency is not welcome (not under my watch!). Even though I knew I had hit upon something wonderful with P/RR/S training, I still took it upon myself to dig deeper. This led me to an advanced version of my program, which I presented to Iron Man readers in a 2006 article entitled, "Power, Rep Range, Shock 2. Variations and Advanced Techniques." And while the protocols that I presented in that piece once again raised the bar on muscle growth, I have to admit I still remained unsatisfied and hungry for more! I suppose this relentless pursuit of better and more efficient ways to stimulate hypertrophy can be looked upon as somewhat compulsive, but long ago I decided to make it my life's work to not only explore the outer limits of my own genetic potential, but to help as many others as possible do this as well.
And here we are. So take a big breath, and put on some comfortable shoes, because I now invite you to take the next step!
First Things First
Before going forward I want to take a little time to discuss what muscle growth means and what is really happening when it occurs. Most often people relate hypertrophy to an increase in "protein synthesis," or the production of new cellular proteins from amino acids. However, the process is far more complex than this, requiring an overwhelming cascade of physiological events to occur in a specific order, while dozens of bodily hormones and chemicals rush into action. To discuss all of this in depth would take the space of entire book, and likely bore you tears, so let's skip to the meat and potatoes of this whole thing because I really don't want any of you to fall asleep, or even worse, dehydrate (and besides, meat and potatoes are yummy).
In order for muscle hypertrophy to occur, new cells (known as satellite cells) must fuse with existing muscle fibers. Normally these satellite cells are dormant, and sit "minding their own business" adjacent to muscle fiber sarcolemma.
An intense weight-training workout can serve as a trigger for satellite cell activation, leading to the first stage of hypertrophy, known as proliferation. It is at this point that these cells will begin to divide and multiply, forming into myoblasts. The myoblasts then fuse with existing muscle fibers and donate their nuclei in a process called differentiation. Because muscle cells contain many nuclei, increasing their number allows the cell to regulate more cytoplasm, inducing more actin and myosin (the two main contractile proteins in skeletal muscle) to be produced. This increases overall cell size and protein content, leading to a larger muscle mass.
So, in a nutshell, what bodybuilding comes down to is a continuous process of damage and repair, over and over. Hard weight training traumatizes our muscles, causing injury to the fibers, leading the body to respond by not only repairing the damage, but also making the muscle fibers bigger and stronger in the process (however, this is only if the body is given the proper rest and flooded with enough nutrients to do so).
What this means to you is that if you are not training intensely enough to damage your muscle fibers, your body will never turn on the anabolic "machinery" necessary to force hypertrophy to take place. And, even if you do train hard enough, but don't give your body the building blocks necessary (via food and supplements) to complete the repair and building process, you will continually take one step back, and one step forward…leaving you literally standing still.
Enter FD/FS Training!
FD/FS stands for "Fiber Damage/Fiber Saturation," and is a training method I have been working with and tweaking over the last 8 months, while looking to add some significant muscle mass to areas that I consider weak points. I should mention that in no way have I abandoned P/RR/S training, but have used FD/FS to greatly augment it.
With FD/FS the workout is basically broken into 2 phases. In the first phase (fiber damage), the goal is to utilize training protocols known to cause significant micro-trauma in the muscle fibers. As I mentioned earlier, this is a necessary step to setting the growth process in motion. The techniques to be used in order to achieve this goal with the utmost precision are: 1) Heavy Weights, 2) Eccentric Emphasis, and 3) Stretch Under Tension. If you have ever performed a workout using any of these methods, you more than likely felt a good degree of soreness in the target muscles over the following days, which is indicative of the type fiber damage we are looking for. However, when all of these techniques are combined properly, you definitely will experience a whole new level of muscle pain, ache (the good kind!) and stiffness. Now that is all well and good, but remember, your body must be able to not only repair all of this damage, but also reinforce the muscle fibers by making them larger and stronger. Digging a whole is fine, as long as you not only refill the hole, but also pile some new dirt on top! Got it?
This is where the second phase of the workout comes in (and where the magic happens)…fiber saturation. Once you have damaged the muscle fibers the goal is to now bathe them with as much nutrient/hormone-rich blood as humanly possible. That's right, it's time to chase the pump…big time! In other words, I don't want you to wait to get home for the recovery process to begin. I want you to facilitate immediate repairs, and take advantage of the fact that during a workout (especially when high repetitions are involved) there is as much as five times the normal amount of blood flowing directly to the muscles than when at rest! In my experimentation with various FS protocols, I have found that what works best are: 1) Very High Repetitions, 2) Continuous Tension, and 3) Post Activation Supersets (compound movement followed by isolation movement). The goal when performing FS sets is to use a "piston-like" tempo, where the weight is almost constantly moving. There is no time for "stretch and squeeze," as all we wish to do is force so much blood into the target muscle that it feels like it may burst! The muscle has already undergone the trauma necessary during FD, and now it is time to nourish it!
Speaking of Nourishment…
In order for FD/FS training to work to its potential, there is also a nutritional protocol to be used along with the program. The types of training techniques utilized during the FD phase are very brutal on both the muscles and CNS, which is why the FS stage of the workout is a necessary component. Since there will be a tremendous amount of blood traveling to the muscles during FS, we can take further advantage of this by overloading the system with certain nutrients before, during, and right after training. The period starting from right before the workout to immediately after is your greatest opportunity nutritionally to hasten the muscle building process!
A Better Look
Now that I have verbally bombarded you with "what's" and "why's" of FD/FS, lets take a look at what a typical day of training might have in store with a sample chest workout for both intermediate and advanced trainees (beginners have no place dabbling in such advanced training methods just yet).
Intermediate FD/FS Workout:
-Bench Press…2 x 3-4 (3/0/X tempo)
-Incline Press…2 x 5-6 (6/1/1 tempo)
-Incline DB Flye…2 x 7-8 (2/4/1 tempo)
-Machine Bench Press…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Smith Incline Press…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Cable Crossover…1 x 30-40 (1/0/1 tempo)
*Rest between sets on first three movements should be about 2-3 minutes. Rest between sets of last three movements should be no more than 1-2 minutes.
Advanced FD/FS Workout:
-Bench Press…2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Smith Incline Press…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) or…Eccentric Only Smith Incline Press**…2 x 5-6 (6 second negatives)
-Incline DB Flye…2 x 7-8 (2/4/1 tempo)
-Machine Bench Press…2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Machine Dips (1/0/1 tempo; non-lock-out reps) /Pec Deck (1/0/1 tempo)…1 x 20-25 each
*Rest between sets on first three movements should be about 2-3 minutes. Rest between sets of high rep movement should be no more than 1-2 minutes. Rest between exercises during superset should be no more than 15 seconds.
**When performing an eccentric only set you must have one to two spotters available to lift the weight back into the start position. Remember, most trainees are 30-40% stronger when lifting eccentrically than concentrically.
Feed the Machine
As I discussed, the nutritional aspect of this program is almost as important as the workouts themselves. In fact, I would say that FD/FS training is about 30-40% more effective for muscle hypertrophy when the following protocol is utilized. It was not until I began using this exact approach that my gains began to skyrocket, allowing me to add about 8 lbs over a 3-week period of FD/FS!
45 minutes before training:
-Whey Protein Isolate…50 grams
-Waxy Maize Starch or Maltodextrin…50 grams
-Vitamin C…1000 mg
-Phosphatidylserine…800 mg
Sip starting 15 minutes before workout and then throughout workout:
-Waxy Maize Starch or Maltodextrin…25 grams
-Gatorade or similar drink containing electrolytes and glucose…25 grams
-Essential Amino Acids 5-10 grams
-BCAA's…15-20 grams
-Glutamine…15-20 grams
-Creatine…5 grams
-Beta Alanine…3 grams
15 minutes post workout:
-Whey Protein Isolate…50 grams
-Waxy Maize Starch or Maltodextrin…50 grams
-Antioxidant Blend (I like Radox by Syntrax)…1 serving
*Other ingredients can be used as well at all three times, such as ATP, citrulline, arginine, ALA, etc, but the above is more than enough to feed your muscles what they need.
Because of the extremely demanding nature of FD/FS training I highly recommend that it only be utilized during periods of the year when gaining muscle mass is the primary goal. You need to be well fed and well rested to fully reap the rewards of this program. With the exception of the most advanced bodybuilders, and/or those that do not train drug-free, I do not feel that FD/FS should be used during a cutting phase.
Further, FD/FS was not created for continual use, and should be cycled in and out of your regular training regimen, whether it be Power/Rep Range/Shock, DC, HIT, or any other method. It should only be used for 2-3 weeks periods or both physical and/or mental burnout can occur. Consider FD/FS as a "short burst" mega-mass gaining strategy!
Oh shoot, look what time it is, I gotta go! It's time for me to go see my psychotherapist. You see, he is a client of mine and I had him try an FD/FS workout. He is now convinced that I am completely out of my mind, and desperately need help! But I don't think I need a therapist…only a tailor!!
Peace Iron Warriors!
www.prrstraining.com Time to GROW Without Plateau!
I have had AWESOME results using this system that Eric has created.
4 wks= 7 solid lbs, with no changes in my diet.
If you have tried P/RR/S, youre gonna love this.
www.prrstraining.com Time to GROW Without Plateau!
hey tank, been forever. good to see you around!
P-side Inc.
"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
can someone explain lifting tempo..e.g. 4/0/x...2/1/2/1***...
i have been lifting for few years now, but all new to this p/rr/s. as of now, im out of the gym recovering from injury,but looking forward to starting this cycle in a few weeks. if someone can please post a full routine to start with, and incorporate fd/fs too, it would be much appreciated.
i am 175lbs. and 5'4"
15% bodyfat
bench press 315lbs. 2-3 reps before injury(been out 2 mo.)
i workout early morning before work for 45 to 1 hour/ 5 days a week.
More info can be found at Welcome! PrrsTraining.com check out Eric's articles. The warming up article is interesting also especially if you are new to the gym scene.
I just finished 9 weeks of P/RR/S with my final bicep/tricep shock workout last night. I've had incredible gains with P/RR/S and am going to incorporate FD/FS after a short break.
i looked at that site but still cant find what tempo is/ means
can someone explain?
tempo is the speed in which you do a movement. so lets look at bench press for example. if the tempo is 3/2/1 then you go down 3 seconds, touch the chest for 2 seconds(hold), then come up in one. repeat.
P-side Inc.
"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
so for power tempo 4/0/x....i would assume four seconds down with no hold at bottom and quick burst up. and for rr tempo 2/1/2/1**..down two/ hold 1 sec contraction/ up 2... in orderly fashion...
for power, thats correct. for rr, thats what i would assume.. i havent ever done prrs. read this, i skimmed it, and it seems you understand it T-Nation.com | Closer Look At Tempo
P-side Inc.
"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
www.prrstraining.com Time to GROW Without Plateau!
no shit, you disappeared!
welcome back.
IronMagLabs 15% Discount Code: Robert15
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very interesting post.. makes me think of what i was doing years ago when i made the greatest gains of my life (naturally). i would consume creatine and glutamine with a protein drink before my workout, and immediatly after the workout, at double or triple the old school 5g recomendation for the supps in each instance. i also would never lift if i had not eaten a meal within 60-90 minutes before my session. i felt like having these nutrients and things flowing around in my body readily available for use was the way to go, and the workout does things that made my body reach out for the building blocks of muscle. of course i had no idea about any science behind it but i was guessing i was doing something right by the way i started growing.
i will give the type of training protocol you laid out a try, and get my supp cabinet stocked back up.
Carpe Diem
www.prrstraining.com Time to GROW Without Plateau!
www.prrstraining.com Time to GROW Without Plateau!
Whats up Tanksers....
www.prrstraining.com Time to GROW Without Plateau!
I've been using P/RR/S for some time now and incorporated my first session yesterday using FD/FS. WOW! by the time I was done with my cable rear laterals I could barely get up off the floor of my gym. This is gonna be GREAT!
IronMagLabs 15% Discount Code: Robert15
Orbit Nutrition 10% Discount Code for IronMagLabs Products: IML10
IronMagLabs 15% Discount Code: Robert15
BLACKSTONE LABS 10% Discount Code: Robert10
www.prrstraining.com Time to GROW Without Plateau!
IronMagLabs 15% Discount Code: Robert15
Orbit Nutrition 10% Discount Code for IronMagLabs Products: IML10
IronMagLabs 15% Discount Code: Robert15
BLACKSTONE LABS 10% Discount Code: Robert10
www.prrstraining.com Time to GROW Without Plateau!
Yeah, yeah, yeah, blah, blah, blah.......................who are these supposed "experts" anyway? A couple of faceless names on an internet board are gonna school me on how to get big. Hell, I already know how to get big; a six pack and half gallon of ice cream every night and I'm as big as a house. Besides, what's up with the names? Tank? Yeah, like I'm supposed to believe this guy is really built like an M-1 Abrahms. And gopro? Sure, I'll go pro if he wants to sponsor me.
Sheesh, get over yourselves guys.
Welcome back buddy. You didn't think I was just gonna let you come back here without catch SOME shit, did you?
Rules? You mean we have RULES for that???
www.prrstraining.com Time to GROW Without Plateau!
I can't believe how strong I have gotten using this method over the last two weeks. When I started bulking in jan, 185 was my one rep max doing flat bb bench. Today, I was able to do 185 6 times without assistance, 7 with minor help from my spotter. I'm going to try one more week before starting p/rr/s. Tomorrow is going to hurt!
i realize this is a bit of a dead thread. But the information seems pretty reliable, and i had a few questions.
Tank- I hope you dont take offense to this in any way as this is your personal thoughts that created this system, but would you say it is similar in principle to the fst-7 training system by hany rambod? It seems like both employ a 'damage' period followed by a 'flood' period. Just curious as to your thoughts on that system working in conjunction with yours? Thanks!
"When i was 15 years old, i took all of my clothes off and looked in the mirror. When i stared at myself naked, I realized that to be perfectly proportioned I would need 20 inch arms to match the rest of me." -Arnold
No offense taken.....
But the truth is.. I didnt know about fst-7 training system by hany rambod.
As always, i'll be searching it to enrich my knowledge.
My only reason for posting Eric Broser FD/FS program was because i was sorta one of lab rats if you will. FD/FS is also based on his P/RR/S system, so it was more user friendly when I tested it.
The ''damage'' and ''flood'' concept is a great way to train, BUT i did find that my CNS was taken a beating into the 4th wk. With Erics suggestions he said to stick with 2-3 wks at the most, 3 depending on the person. [I'm lucking enough to tolerate higher intensity training]
As any training system that you try, its all by trial/error, likes/dislikes.
www.prrstraining.com Time to GROW Without Plateau!
As the creator of FDFS I would have to say that it is nothing like FST-7, which is merely a regular training session with 7 sets of one exercise thrown in at the end with short rests between sets.
FDFS uses specific techniques PROVEN to cause muscle damage and satellite cell proliferation, such as extreme weights moved explosively for low reps, eccentric emphasis training, and stretch under tension. This is what sets the anabolic machinery in motion. Then we use very high rep training at multiple angles with a quick rep pattern (although sometimes supersets are used as well) to induce massive pumping to flush the damaged tissue with nutrients. A specific nutritional protocol is utilized to work hand in hand with the training effect, and without it, the program would not be nearly as successful.
*PNI ON IRONMAG http://www.ironmagazineforums.com/pni/
*FACE AND BODY OF PREMIUM NUTRACEUTICALS INTERNATIONAL pni-online.com
*HEAD OF SOCIAL MEDIA/ONLINE MARKETING pni-online.com
I've written about how the truth seems to converge - similar principals are also behind Holman's Positions of Flexion, Marion's "Stretch it out", Thibaudeau's "three ways to get big" and Poliquin's Time Under Tension.
Got Built? » Baby Got… Biceps!
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Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
Nice abs Built!
*PNI ON IRONMAG http://www.ironmagazineforums.com/pni/
*FACE AND BODY OF PREMIUM NUTRACEUTICALS INTERNATIONAL pni-online.com
*HEAD OF SOCIAL MEDIA/ONLINE MARKETING pni-online.com
Thank you! I credit good genes combined with virtually no direct ab work other than the "away from the refrigerator" push LOL!
Oh, and chins and sprinting. Nothing hits abs like those two activities.
How did you like my article?
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Find out why...
(Now you can find out why... in Hebrew!)
Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.


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Electro House producer wants singers - YugoslaviaI have many good tracks that need vocals
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I have many electro house songs that need vocals, so if you can sing, and if you have how to record the vocals contact me.. Songs will be selected as a duet. If we make good track i will find record label to release it.
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MediaWhiz Bolsters Management Team and Strengthens Leadership Position in Online Performance Marketing Industry
Gerry Bavaro and Mitch Tuch Joining MediaWhiz Bring Significant Hands-on Expertise in Search Marketing and Data Acquisition Fields, Respectively
NEW YORK--MediaWhiz (www.mediawhiz.com), a leading performance-based online marketing company today announced that it has strengthened its management team and client service offerings with the executive appointments of Gerry Bavaro and Mitch Tuch. These appointments reinforce MediaWhiz's continued commitment to providing clients with results-driven services designed to improve their Marketing ROI.
In his new role as SVP, General Manager of Search Marketing services, Gerry Bavaro will oversee the development and growth of MediaWhiz's search engine marketing products and services including: paid search, search engine optimization, link building, online reputation management and social media. Bavaro will also drive integration with other media channels in strategic planning and cross channel optimization that achieves maximum ROI for MediaWhiz clients by leveraging technology and advanced approaches to real-time bidding, analysis, and client management.
"Gerry's senior management experience and proven track record will be integral to MediaWhiz's continued success in redefining performance marketing and maximizing marketing ROI for clients,†said Jonathan Shapiro, CEO of MediaWhiz. "Search marketing is vital to our full suite of integrated performance marketing services because of its ability to drive results, and because companies are finding search increasingly complex to manage. We are very excited to have Gerry, a true search marketing industry leader, on our team developing advanced strategies that can help our clients succeed.â€
As General Manager of Data Acquisition, Mitch Tuch will lead the co-registration advertising services area of MediaWhiz. His team will consult with the industry's largest advertisers to strategically optimize their programs and will be responsible for all aspects of lead generation, including sales and distribution activities, across our portfolio of advertisers.
"We are thrilled to have someone with Mitch's experience and track record joining the MediaWhiz team,†said CEO Shapiro. "We expect Mitch's expertise and approach of ongoing, data-driven optimization and improvement to help our clients start conversations that turn into more high quality customers.â€
Prior to MediaWhiz, Bavaro was Executive Vice President at Didit, a leading search engine marketing agency. During his five year tenure, he grew Didit's operations from technology provider to highly strategic, search marketing agency focused on client ROI which increased company revenue by over 1,000% and solidified long-term relationships with clients including J Jill, Brookstone, New York & Company and Getty Images. Prior to Didit, Bavaro was an Account Director at AGENCY.COM where he managed interactive strategy and website development projects for Fortune 500 clients including British Airways, Blue Cross & Blue Shield and MetLife. He began his career in social/viral marketing, managing campaigns for Sony PlayStation and major music artists for A.D.D. Marketing, a pioneer in alternative marketing. Bavaro is a frequent contributor to search engine marketing industry publications, including MediaPost, DM News, and Internet Retailer, and speaks often at events.
Tuch joins MediaWhiz with over twenty years experience, and more than ten years specifically in online marketing. With his extensive experience with customer relationship management (CRM), loyalty marketing and branding initiatives, Tuch has developed programs for several Fortune 100 companies, including consumer packaged goods (CPG), pharmaceuticals, health and wellness, direct marketers and research. Tuch previously held senior management positions at Permission Data, Upromise, Q-Interactive and Catalina Marketing.
About MediaWhiz
Founded in 2001, MediaWhiz, one of the pioneers of performance marketing, has grown steadily to become an industry leader in the online marketing space. MediaWhiz combines five primary results-driven services: Lead Generation, Email Marketing, Affiliate Marketing, Display Advertising, and Search Marketing into performance marketing programs that generate more high quality customers for its clients. More than 3,000 advertisers across dozens of verticals leverage the innovative solutions and online advertising expertise of MediaWhiz to improve their performance and ROI. The MediaWhiz advertising network consists of over 30,000 top online publishers, who leverage MediaWhiz to maximize the profitability of their Web traffic. MediaWhiz has approximately 140 employees between offices in New York (corporate headquarters) and Ft. Lauderdale.
In 2008, MediaWhiz was recognized by Inc. Magazine as one of the Fastest Growing Private Companies in America and, in 2007, two MediaWhiz executives were chosen as finalists for the Ernst & Young Entrepreneur of the Year 2007® Awards. For additional information, please visit us at www.mediawhiz.com, or call 888-866-WHIZ.
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From Markwaldin's Blog : http://soulofanewbusiness.wordpress.com/2008/11/14/more-on-technology-infrastructureseveral-topics/
I think I am a technologist at heart. On the other hand in today's world technology and automation are what let you scale and manage your business. Best to put it in early rather than let your business get out of control. So here is my latest up date.
First of all Thinkfree was an extremely smart decision to use. It blows away Yahoo Groups and all the others. Now my partner and I can maintain a shared file system seamlessly and it fixes my project management problem. Unfortunately I have to use Excel as the project manager but that is better than the alternatives (like Daptiv, LiquidPlanner, etc). The reason is that Thinkfree let's me keep mirror copies on my desktop and on the server and let's me synchronize them seamlessly. I can work online or offline. And the best part is it is very fast. Excel runs in real time without the speed bumps of SaaS based solutions. It is beautiful. YOU need to use it.
Second thing is I signed up for Amazon EC2 yesterday. EC2 is Amazon's cloud computing service. I can get a virtual server that is highly scalable without installing my own hardware. Right now Inside Edge is hosted on my dedicated server in a colo center along with my other business Flycatcher. I want to separate the businesses financially; I don't want one business bringing down the other; and I want to bring up SugarCRM for Inside Edge and I don't want to put that on Flycatcher.
I spent 4 hours trying to get a server instance running on EC2. The instructions are terrible. It is all command line driven with no GUI interface. And when things don't work you are left high and dry. The system has little real time feedback or messaging and Amazon offers no email or live person support. So when I got to the point of using SSH to connect to their servers and all I got back was connection refused, I was stuck. Amazon forums were of little help.
Today I took a look at GoGrid. These guys look like they are actually in the business of supporting commercial users of the service. They have a GUI interface, static IP, load balancing and best of all 24/7 live support. I can get started for about $99 per month and scale from there. I'll let you know how that goes.
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