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Laurie and I went to the Buckcherry, A7X, Shinedown, Saving Abel concert Sunday night.
We had floor passes but hopped around to a bunch of different seats. Highlight of the night was fooling around when we got home, but the concert was great, too.
Shinedown
Buckcherry
Avenged Sevenfold
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Karly was nice enough to get us her doctor's glass seats for the game.
We pre-gamed pretty hard at Novaks with their $1 domestic bottles.
The game kinda sucked as the Blue Jackets lost 5-2, but our seats were money.
Highlight of the night was the old redneck we met at Hamiltons Pub.
"If a girl called me a vagina I'd slap her face off her head."
More pics from the night are here.
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I ran into John Ferguson the other day at the gym. He and I were both on the football team. He was about my height, but skinny... and fast. He ran a 4.3 40 yard dash. The one thing I remember about John was that his calves were huge and defined as hell. I asked him how he was able to build his calf muscles to be so big and he said Air Alert 2.
Air Alert 2 is a leg workout which is supposed to add a lot to your vertical as well as shave some seconds from your 40 time. It worked for John, so I gave it a try. I think I only made it through about half of it back in high school, but I think it did help. If not for speed and jumping gains, then for muscle control, agility and stability. I'm thinking about giving it a try again if I can find a way to heat the garage quickly. If I do, I'll throw up some before and after numbers and pics. Anyway, here is the workout if you're interested.
Workout Chart
|
Week
|
Leap-ups
|
Calf
Raises
|
Step-ups
|
Thrust-ups
|
Burnouts
|
|
1
|
2x25reps
|
2x10reps
|
2x10reps
|
2x15reps
|
1x100
|
|
2
|
1x50reps
|
2x20reps
|
2x15reps
|
2x20reps
|
1x200
|
|
3
|
1x75reps
|
2x25reps
|
2x15reps
|
2x25reps
|
1x300
|
|
4
|
1x75reps
|
2x30reps
|
2x20reps
|
2x30reps
|
1x400
|
|
5
|
2x50reps
|
2x35reps
|
2x20reps
|
2x35reps
|
1x500
|
|
6
|
1x100reps
|
2x40reps
|
2x25reps
|
2x40reps
|
1x600
|
|
7
|
1x125reps
|
2x45reps
|
2x25reps
|
2x50reps
|
1x700
|
|
8
|
2x75reps
|
2x50reps
|
2x30reps
|
2x60reps
|
1x800
|
|
9
|
2x100reps
|
2x55reps
|
2x30reps
|
2x70reps
|
1x900
|
|
10
|
2x125reps
|
2x60reps
|
2x35reps
|
2x80reps
|
1x1000
|
|
11
|
2x150reps
|
2x65reps
|
2x35reps
|
2x90reps
|
1x1100
|
|
12
|
2x200reps
|
2x70reps
|
2x40reps
|
2x100reps
|
1x1200
|
Schedule
The
workout is designed to be followed 5 days a week, Monday through Friday, with
Saturday and Sunday as resting periods. Note - your vertical will decrease after
doing Air Alert II, this is normal and exactly what you want. You will see an
increase the 7th day. Losing your vertical means that your muscles are fatigued
because you are working them hard and they are growing.
Order
The workout must be followed in this order:
Warming up (jumping jacks, running in place)
Stretching
Leap-ups
Calf Raises
Step-ups
Thrust ups
Burnouts
Cooling down, to cool down simply stretch out again at the end of the program.
Exercises
Leap-ups - Stand with your feet shoulder width apart, and jump up looking
straight ahead. Come down about 1/4 of the way and jump right back up. This
completes one leap-up.
Calf raises - Stand on something so that your heels are not touching
anything, stairs, a book etc. Go all the way up and come slowly down. Do one
leg, then the other, this completes one set.
Step-ups - Get a sturdy chair or bench, put one leg on the chair, and
push yourself off the chair with your one leg. While in the air, switch legs,
put the leg that was on the ground on the bench, the leg that was on the bench
on the ground. Do the specified number of reps on each leg.
Thrust ups - stand with your feet shoulder width apart, and lock your
knees. Then jump up just by using your calves, only bending at the ankles. As
soon as your land, go right back up. This completes one thrust ups. You can use
your arms if you want.
Burnouts - Stand in the same position as thrust ups, and go up as high as
your can on your toes. Then jump up only using the sides of your thighs and your
toes - you must stay as high on your toes as possible throughout the exercise.
You can use your arms too.
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These things are fuckin great. The guys at work really love my nuts, so here's the recipe.
- 3 cups pecans. Or whatever other nuts you want to use
- 1 egg white
- 1 cup sugar
- 1-2 teaspoons cinnamon
- pinch salt
Preheat oven to 350. Whisk the sugar, salt, cinnamon and egg whites in bowl. Toss the nuts in that awesomeness. Spread the nuts out on a foil covered baking sheet and bake for 20 minutes.
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Everyone has one and they all stink.
Except this one.
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