Archive for August, 2014

Hello All,

High Bar Squat: 24/24 goal reps
115 x 8
145 x 4,2
175 x 8,10,6

Bench Press: 30/30 goal reps
75 x 10
100 x 4
115 x 3
130 x 10,9,11

Deadlift: 12/12 goal reps
185 x 4
225 x 2
255 x 5,4,3

Band Row:
orange x 10 x 3

Dumbbell Curl:
30 x 6 x 3

Forearm Roller:
for a burn


Hello All,

Wide Lat Pulldowm:
99 x 10
121 x 9,9,7

DB Press:
30 x 13,12,10

Cable Row:
99 x 10
121 x 9,8,7

Seated Lateral Raise, back against bench:
8 x 18,16,14

Cable Curl:
16 x 14,15,11

Face Pulls:
22 x 15,15,21

45 x 16,20,17

Standing Incline Cable Flys:
7.5 x 20,18,14

Forearm Roller: Did a few sets for a nice little pump.

100 flights in 20 minutes. I was sweating like an animal.

That is all! 🙂

Hello All,

I did not get a chance to do everything I wanted today. It might have been fatigue but I was not able to do wide grip pull ups as I use to. It will come back eventually. Dips are probably right where they should be.

Chin Ups: 9,6,5; 10; 54321: 45 reps
Dips: 15,12,10: 37 reps
DB Curls: 30 x 10,9,12
Incline Curls: 20 x 12,12,10
Sit Ups: 2 sets of 2.5
1.5 mile Walk on Incline

Tomorrow: Shoulders, Arms, StairMaster!!!!!
Dumbbell Press: 25,35 x 30/3
Face Pulls: I will test it out.
Lateral Raises: I will test it out.
Incline Curls: 20 x 35/3
Incline Flys: 7.5 x 45/4
Leg Curl: 5 x 45/4
Calf Raises: 25 x 100/4
Stair Master: 100 flights

That is all! 🙂

Hello All,

Today was my strength training day.

High Bar Squat: 22/24 goal reps. Stay on this weight.
95 x 8
135 x 4,2
175 x 8,7,7

Bench Press: 28/30 goal reps. Stay on this weight.
75 x 10
115 x 4,2
130 x 10,9,9

Conventional Deadlift: 13/12 goal reps. Next weight will be 255.
185 x 4 x 2
245 x 6,4,3

DB Curls:
2 sets of 8 with 30 lbs

DB Row:
45 x 10,8

Band Row:
Orange x 14,12

I had to rush the last 3 exercises since I had to go to work. However, I will get in some extra bicep and delt work tomorrow.

That is all! 🙂

Strength Training Session

High Bar Squat: 17/24 goal reps This was pretty tough. I hit 175 for 10 not too long ago.
95 x 8
135 x 4
155 x 2
175 x 7,5,5

Bench Press: 25/30 goal reps
45 x 10
95 x 4
115 x 2
130 x 8,10,7

Deadlift: 15/12 goal reps
135 x 8
185 x 4
235 x 6,4,5

DB Row: 30/35 goal reps
45 x 12,10,8

Band Row:
Orange/Blue x 10,8,5

Bicep Curl Fat Gripz: 35/2
15 x 21,17

Forearm Roller:
Just for a burn

That is all! 🙂

Hello All,

If you saw my last post, I went hiking recently with my fiance. I feel in love with it. It was fun, challenging and peaceful. I have decided to adjust my training for hiking. I will need to do some research but it will be done. Me and Zoila (fiance) have also decided to hike the Appalachian trail throughout our life time.

I will be doing strength training 2 times a week. Light weight training and calisthenics 2 times a week. And walking, 3-4 times a week. I will do it when I have time. Ideally this will be the schedule. Similar to something I did before.

Day 1 Strength Training
Day 2 Calisthenics + Conditioning
Day 3 Light Strength Training + Conditioning
Day 4 REST
Day 5 Strength Training
Day 6 Calisthenics + Conditioning
Day 7 REST

Strength training days will include upper body and lower body barbell compound lifts.  Calisthenics/Conditioning days will include Sit Ups, Dips, Chin Ups plus walking on an incline or stair master.  Light Strength training/condition will include dumbbell press, lat pull downs, curls, leg curls, calf raises and fore arm roller followed by some light jump rope.

That is all! 🙂

Game Bias

by Sidney Fussell and Jed Pressgrove

Note: This conversation occurred via email and has been edited for clarity and grammar. Sidney Fussell’s writing on race, gender, and video games can be found here. Last but not least, a special thanks to Veerender Jubbal for providing the idea for this conversation.

BioShock Infinite, The Walking Dead, Post-Racial Climate

Jed Pressgrove: Video games tend to get off the hook a little easily when it comes to race. It’s difficult to compare the importance of race to that of gender since they are both connected to class, but it’s interesting that we tend to see more criticism of gender in games compared to criticism of race in games. Look at Grand Theft Auto V. It has a black protagonist, though I didn’t hear much at all about its handling of race. But GTA V not having a female protagonist made quite…

View original post 2,338 more words

Kassie Nette's Korner

I have NEVER been afraid of the police.

Sure, the names that made national headlines are etched into my brain like lyrics to my favorite song: Sean Bell. Oscar Grant. Ronald Madison. James Brisette. Eric Gardner. Then there are the ones who did not make headlines continuously on CNN, MSNBC or FOX: Steven Eugene Washington. Stephon Watts. Remarley Graham. Manuel Loggins, Jr. Rekia Boyd. Kimani Gray. Kendrec McDade. Timothy Russell. Malissa Williams. Orlando Barlow. Wendell Allen. Alonzo Ashley. Aaron Campbell. All black, mostly teenagers or young men in their early 20s. All killed by cops, mostly white. All unarmed.

Oh and let’s not forget Rodney King.

I have NEVER been afraid of the police.

Until NOW.

I am afraid for my 20-year-old cousin. I am afraid for his friends. I am afraid for my nephews. I am afraid for my friends. I am afraid for their children. I am afraid…

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Black Millennials

Howard Hands Up

I’m going to start this post with a little bit of honesty: until recently, I thought that organizations like the NAACP and the National Urban League and some of the other old Civil Rights infrastructure were outdated, irrelevant, and unhelpful in the conversation about race in America. I thought that the idea of sit-ins and protests were good tools for another time, that peace marches and locking arms were something for a time gone by. Quite frankly, I had an attitude of “what have ya’ll done for me lately?”

I never thought that these organizations should disappear… I considered them to be Professors Emeritus in the sphere of race and class conversations in this nation. We see them as an authority, representations of the “old school,” but I thought that it was time for a new vocabulary, because we live in a new world with new needs.

And then Trayvon…

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Hello All!

This is dedication to my fiance Zoila. We celebrated our 6 year anniversary together by doing some good ole hiking at Bear Mountain. Congrats to us babe! I love you!

awwww Look at us!

awwww Look at us!

We had a great time! It was actually my first time hiking and guess what? I must go again. I have decided to go hiking once every few months. It will give me something to train for and keep me in tip top shape. O YEAH!

That is all! 🙂

I love you, babe!