Monthly Archives: August 2017
How To Help Regarding Hurricane Harvey
Source: http://www.npr.org/sections/thetwo-way/2017/08/28/546745827/looking-to-help-those-affected-by-harvey-here-s-a-list
General Relief
Houston Mayor Sylvester Turner established a Harvey relief fund at The Greater Houston Community Foundation. The organization connects donors with a network of nonprofits and innovative solutions in the social sector.
GlobalGiving, which calls itself the largest global crowdfunding community, has a goal of raising $2 million for its Harvey relief fund. Funds will be used first for immediate needs of food, water and shelter and then transition to long-term recovery efforts.
United Way of Greater Houston has launched a relief fund for storm-related needs and recovery. The organization says it already maintains a disaster relief fund but anticipates the needs of Harvey will far exceed those existing resources.
The Center for Disaster Philanthropy has also launched a Hurricane Harvey relief fund. The organization says its strategy emphasizes “investing well rather than investing quickly, addressing the greatest needs and gaps in funding that may be yet to emerge.”
GoFundMe, the social fundraising site, has created a landing page that gathers the campaigns on its platform related to Harvey.
The Salvation Army says it is providing food and water to first responders and preparing for massive feeding efforts for residents.
Send Relief and Southern Baptist Disaster Relief says its teams began responding before Harvey made landfall and continues on-the-ground relief work.
Samaritan’s Purse is accepting donations as well as volunteers for Harvey disaster relief for the coming months.
Blood
As well as the American Red Cross, local organizations accepting blood donations are Carter BloodCare and the South Texas Blood & Tissue Center.
Brendan Smialowski/AFP/Getty Images
Shelter
Coalition for the Homeless of Houston/Harris County coordinates the city’s response to homelessness, serving as “a backbone organization” to groups that offer direct service. It has been providing updated information on shelters with available beds.
Airbnb has set up an urgent accommodations site, where people can open their homes to evacuees from the storm or find shelter themselves. Service fees are waived for those who check in by Sept. 1.
Food
A number of food banks will be aiding the affected region. Consider donating money instead of food, as it allows a food bank to use your donation most efficiently.
Feeding Texas is a statewide nonprofit that works alongside state and federal relief efforts. The organization says it steps in during major disasters to “coordinate with the state and other providers so that relief reaches families quickly and the ‘second disaster’ of an unorganized response is avoided.”
Here is its list of food banks in Texas likely to be affected by Harvey:
Food Bank of the Golden Crescent (Victoria)
Southeast Texas Food Bank (Beaumont)
Brazos Valley Food Bank (Bryan)
Central Texas Food Bank (Austin)
People With Disabilities
Portlight Strategies facilitates projects involving people with disabilities, including post-disaster relief work. The organization says its hotline for Inclusive Disaster Strategies has received urgent requests from people in need.
Joe Raedle/Getty Images
Kids
The Texas Diaper Bank, based in San Antonio, works to meet the basic needs of vulnerable babies, children with disabilities, and seniors. It focuses on providing partner agencies with diapers and goods.
Animals
The SPCA of Texas is organizing evacuations of pets in Texas (including 123 cats from a shelter in Corpus Christi) and offers resources on pet-friendly housing for evacuees.
Austin Pets Alive! says it has transported more than 235 animals to its shelter. The organization seeks donations, as well as people who can adopt animals. It says it has received so many donated supplies that it’s running out of storage space, so financial donations are what it needs most.
Massive G’s old 3/1 split:
Old post from about 2007 at Intensemuscle.com from a member known as Massive G.
It was 3 on 1 off push pull legs of course and first day of (push for example) was heavy then the next training day for that body part was “light”.
As mentioned previously… basically since day one I have always done push pull and legs. The set rep scheme has changed and the amount of rest between work outs but I always settled on the split above.
I started of on 3 on 1 off and a heavy and light day meaning first work out heavy lower rep range and the second one 8-12 reps and using different exercises via a rotation.
Here is a sample-I don’t even have to look in my journal I remember it like it was yesterday.
I had been very athletic since the age of 4 playing baseball and football and wrestling but only had a passing fancy with resistance exercises like chins push up etc. I started serious bb’ing at age 18 at around 200 lbs.
Looking back in my journals and memory as I got stronger and stronger I systematically reduced my sets and reps and tried every different program out there..HIT variants, more volume, 2 times a day 3 times a day training etc etc. and settled on a lower set EOD program which I know use to maintain gains, and if ever going back to bulk will use to gain again-some know this as DC training.
Day one legs and calves (the set numbers include warm-ups pyramiding up of course.)
QUADS-
Leg Extensions-3 x 12-8
Squats-4-5 x 10-4
Leg Press-3-4 x 10-6HAMS-
Lying leg curl-4 x 10-6
Stiff leggeds-3 x 10-6CALVES-
Standing calf-5 x 12-6Day 2 Chest Shoulders and Triceps
CHEST
Bench Press-4 x 10-4
Incline Dbell Presses-4 x 10-6
Flat Db flyes-3 x 10-6
SHOULDERS
Presses B/Neck-4 x 10-6
Side Laterals-3-4 x 10-6
Upright rows-3 x 10-6TRICEPS
Lying Triceps Extenstions-4 x 10-6
Close grip Bench-3 x 10 -6DAY 3 Back biceps Abs forearms
LATS
Chins-4 x 10-6
BB rows-3 x 10-6
LAT pulldowns-3 x 10-6
Deadlifts-4 x 10-6BICEPS
BB curls-4 x 10-6
Db Preacher curls-4 x 10-6FOREARMS
Reverse BB Curls-3 x 10-6
BB Wrist Curls 3 x 10-6ABS
Incline weighted crunches-4 x 10-6
Lying bench leg raises-3 x 10-6DAY 3 OFF TRAINING
DAY 4 QUADS, HAMS, CALVES
QUADS
Leg extentions-3-4 x 12-8
Front Squats-4 x 12-8
Hack Squats-4 x 12-8HAMS
Standing leg curls – 4 x 12-8
Good mornings – 4 x 12-8CALVES
Seated calf-5 x 15-8DAY 5 Chest Shoulders Triceps
CHEST
Incline Presses-4 x 12-8
Db bench-4 x 12-8
Incline flyes-3 x 12-8
Dips- 3 x 12-8SHOULDERS
DB presses-4 x 12-8
BB FRONT Laterals-3 x 12-8
DB bent Laterals- 3x 12-8
BB Shrugs-4 x 12-8TRICEPS
Pushdowns-3 x 12-8
Dips 3 x 12-8
Seated French presses -3 x 12-8DAY 6 BACK Biceps abs forearms
V-Bar Chins – 4 x12-8
Db rows one arm- 3 x 10-8
Reverse grip Pull downs- 3 x 10-8
Seated Cable Rows- 3 x10-8BICEPS
BB Preachers-4 x 12-8
DB Curls-4 x 12-8FOREARMS
BB Wrist Curls-3 x 12-8
Hammer Curls-3 x 12-8ABS
Rope Crunches-4 x 12-8
Hanging Leg Raises- 3 x 12-8DAY OFF
REPEAT cycle
Fear Factors
“You can live your dreams or live your fears” – Les Brown
I use to struggle with anxiety that would manifest into panic attacks to the point I had a seizure type episode and black out. Every episode’s epicenter manifested from fear that would run wild through my mind. Understand, fear at times does demand respect particularly for our human survival. But there is a profound difference between having fear and the fear having you. My panic was nothing short of fear running me into the ground. I had been had!
Fear is not real. The only place it can exist is in our thoughts. Sure, danger is real enough but fear is a choice. I believe it was Zig Ziglar that said, “F.E.A.R is known as false evidence appearing real.” Fear is similar to anger in that it is a symptom of a deeper issue. Insecurities, past traumas and experiences, negative self talk, fight or flight responses are all the causes of fear. Even success can lead to fear. I remember the movie “Chariots of Fire” where one of the characters Harold Abrahams won the 100 meter dash in the 1924 Olympics. Just before the race he said to his friend, “ Aubrey, I’ve known the fear of losing but now I am almost too frightened to win.” It makes sense in many ways because we do truly fear the unknown. That bump in the night. The stoic stare of a peer. The police car driving behind you. And in this case for Harold what would he do after years of chasing the gold medal?
What are you afraid of?
My clients are fantastic and so unique. I enjoy the relationships that I have established with each and every one of them. This past week, failure was a central theme with several. Failure manifests itself into fear which freezes our foundational freedoms to fly free! Failure has a deep relationship with self worth; often having been created from past experiences. “Shawn if I try to lift that weight I could fail.” And? “Shawn, I never keep with my eating plans and always rebound.” Ok? On my chalkboard in my studio it says: “Every time you fail is a step toward success.” I want you to understand that the partnership between failing and fear can be broken for your benefit. You must know and accept that it is fine to fail because it has the potential to take you to the next step toward success. Often times I like to refer to failing as learning. There is an opportunity to grow in the moment you fail. When you accept this truth, the bond between fear and failing is weakened if not broken totally.
What are you afraid of?
What is the benefit of allowing fear to have its way in your life? Fear will kill your dreams. Fear will murder your hopes. Fear will age you. Fear can paralyze you. Fear is fed a regular dose of negativity to flourish. Negativity many times is about your environment. Who do you connect with? What do you listen to? Where do you spend time? Negativity and cynicism will fight you so decide to invest in what fuels your spirit with hope, joy and passion. What do you need to change in your personal inventory? A simple approach: if you want to keep on getting what you are getting, you can just keep doing what you are doing. So do things differently! Starve fear with hope, joy and passion to move ahead in life. Spend time with positive people. Listen to positive messages. Speak positive words. 87% of self talk is negative! Can you imagine that? We walk around saying no to ourselves, our dreams and our hopes. Do something different! Be honest with yourself regarding the past regarding what you have done and what has been done to you. It’s over! It’s in the past! The only thing that matters is what are you going to do about it now?
Start making goals. Getting rid of negative people. Take chances. The movie “Yes, Man” really has a profound message of what can happen when we say yes to life. Everything that the main character did also took action so be ready. None of this will be easy to work through those fears but as you face those fears over and over, life will get better. Remember, do something different. You didn’t face those fears and where did it get you? It will be hard. Acknowledge and accept that fact but buttress that truth with faith to endure. You can do this!
Reverse Pyramid For Maximal Gains
Around 2000 after we all realize the world was not going to end from Y2K I started a different training style. While I still really loved going heavy I was always a little tired once I made it to my heaviest weights. I decided to stop pyramiding up in weight and do just minimal warms ups to tackle my heaviest sets first. I would gradually lighten the weights as I needed to hit my rep goals while finding that I was able to go much heavier than before.
For example:
Squats
135×10
225×5
315×5
425×4
395×5
355×4
Give reverse pyramiding a try for your big lifts or smaller ones too! Let me know what you think.
Measurables for Success
I use simple and sustainable concepts with my clients. When it comes to measuring their success it comes down to the individual certainly but also a few variables as well.
1. % Bodyfat
Let’s face it. This does have some merit
2. Waist Measurement
3. Scale Weight
4. Functional Strength
5. Mobility
6. Overall Feeling
