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Western Carolina University's Visiting Writers Series, the oldest such series in North Carolina, has a long tradition of bringing the best of both established and emerging literary talent to the mountains of Western North Carolina. While the area has a rich literary heritage all its own, the festival seeks to secure that heritage's place on the nation's literary stage by bringing local and national writers together.
Over the years, the series has hosted such distinguished local writers as Fred Chappell, Lee Smith, Kathryn Stripling Byer, and R.T. Smith; well-known American writers Li-Young Lee, Thomas Lux, Linda Hogan, Carolyn Chute, Leslie Silko, Ntozake Shange, Karen Shepard, Luis Rodriguez, Maxine Kumin, Sherman Alexie, and Clifton Taulbert; as well as internationally renowned authors like Eavan Boland, Mirosalv Holub, and Welsh poets Menna Elfyn, Iwan Llwydd, and Nigel Jenkins.
For the past eight years, WCU's Visiting Writers Series, the English Department, Lectures, Concerts, and Exhibitions, and the Office of the Chancellor have sponsored the Spring Literary Festival. This year, we also received funding from the North Carolina Arts Council.
In addition, local organizations and businesses work closely with festival coordinators to secure community involvement, and WCU students have the opportunity to work with nationally and internationally acclaimed authors on their own writing.
The festival reflects Western's commitment to providing the best Humanities education possible to its students and to bringing the best of the Arts to the Mountains.
This project was supported by the N.C. Arts Council, a division of the Department of Cultural Resources.
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Dan Perrins recently sounded a warning on the pages of AVfM that if lawyers, social workers, vindictive exes, or any other people lie about men in court, he would expose their lies. Which brings him to the behaviour of Brantford lawyer David Maltby.
Featured Articles
MHRM Classics
Boys raped more often than girls
Who's raped more often, boys or girls? Turns out, it's boys. And who does the raping? Looks like it's a tossup between men and women. Don't believe it? Psychotherapist Tom Golden looks at the research. Please share this article far and wide.
The One Good Man
"The One Good Man sees all other men as feckless, immoral, weak, beneath him. The One Good Man is good because he knows he is the only good man. He is special." These are the words of Alison Tieman, who gives us some brilliant insight into the nature of "good" men, or at least those who obsess on making that claim.
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Get Your Tickets for the International Men's Conference in Detroit Before Prices Go Up!
This June in Detroit is your chance to meet nearly every leading figure in the men's rights movement. More importantly, it is your turn to take a stand for what you really believe in...
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Kennesaw State University Men (KSUM) needs people to contribute to the KSUM blog, Facebook page and Twitter feed...
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Tickets for International Conference on Men's Issues Now on Sale
As promised, the tickets are now on sale for AVFM's first International Conference on Men's Issues in June of this year in the great city of Detroit, Michigan. Come one, come all, this is going to be one hell of a show and party.
E-mail RAINN on Saturday, March 15, 2014
Permutation of Ninjas suggests a campaign to make half the victims of sexual assault be recognized. We endorse this. Dean Esmay reprints a posting from their blog, and encourages you to take the necessary action.
ESPN Hosts Take A Stand For Due Process In Ray Rice Case
"There is never an excuse to hit a woman." In a small but culturally significant moment, two ESPN commentators reject this notion. Is the Red Pill slowly sleeping further into the mainstream?
Peter-Andrew: Nolan(c): A Danger to Self and Others
Peter Andrew Nolan is a dangerous man–dangerous to himself, and dangerous to the human rights of men, boys, and yes, even women. A Voice for Men repudiates him as any part of the Men's Human Rights Movement. Al Martin explains why.
The most important reason to attend the International Men's Conference in Detroit on June 27 & 28
There are many reasons you should register now to attend the historic International Men's Conference in Detroit in June. Network with others, and plan to FTSU. Most important: John the Other will be there!
Dr. Paul on the "Bossy" Double Standard
The current in the unending stream of complaints from feminists is the word bossy. They don't like it. It makes them upset, and they are now trying to boss people around about saying it. Hold on just a minute, says Dr. Paul
The World's Fastest Patriarchy Disproof
AVfM welcomes 17 year old Josh O'Brien, who has already figured out that the "Patriarchy" myth of privileging men over women is, well, a myth. When youngsters are already figuring it out for themselves, we have hope that this hateful notion will die within our lifetimes.
Kafala – how immigrants are enslaved in Gulf Cooperation Council Nations #kafala #nomorekafala
Human trafficking: it's about more than just women and girls, although the headlines you so often seem focus almost exclusively on them. As if the men used as indentured servants and effective slaves are rare and don't matter.

subset: commoncrawl


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Kalorik BL16909 Blender
- Features a Premium Quality Design with a 48 oz Graduated Glass Jar, 2 Speed Settings and Pulse Control
- Read More...
The Kalorik BL16909 blender boasts an exceptional design. It comes with many features that make it safe, efficient and easy to use. It's also received many accolades including Cooks Illustrated "Best Buy" in 2009. This handy appliance features an attractive design and fits easily on any kitchen counter. It's the perfect blender for making your delicious drinks, homemade soups and savory sauces!
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- Award winning design - Cooks Illustrated "Best Buy" in 2009


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Grizzlies 5th, 8th at Montana State Open
Sept. 15, 2012 For the second race this fall, junior Caleb Deitz and sophomore Carly Wilczynski led the Montana cross country teams. Deitz placed 20th and the Grizzlies finished fifth in the men's five-mile race Saturday morning at the Montana State Open at Bozeman. Wilczynski was 17th in the women's three-mile race. The Montana women, who had just five athletes at the meet, finished eighth. For the second straight race, UM cross country coach Courtney Babcock saw her men run mainly in a pack, a team dynamic missing in previous seasons. Redshirt freshman Mark Messmer (26th, 26:21), sophomore David Norris (28th, 26:23) and freshman Matt Barker (29th, 26:24) all were within 12 seconds of Deitz's time of 26:12. Junior Jordan Collison (35th, 26:45) and freshman Reid Longley (37th, 26:50) crossed the line shortly after. "This was a good race for the guys, but not a great race," Babcock said. "But I'm still really encouraged by the group's potential. "If we would have been just three seconds per mile faster per guy, which is really feasible, that whole group would have really moved up the standings." Weber State's John Coyle won the race in a time of 24:43 and helped the Wildcats, with 48 points, win the team title by a single point over Wyoming and two points over Montana State. The three teams all rank between fifth and 10th in the region. Wilczynski, who ran an 18:10, and sophomore Allie Parks, who finished 26th in 18:22, were both top 10 at the same meet last fall. The precipitous drop-off among her top runners may appear to be alarming, but Babcock believes it could lead to success, at least for those two, when it really counts: later next month at the Big Sky Conference championships. "Last season this was one of our best races of the year," she said. "Allie and Carly were both top 10, and we beat Montana State. When it got to conference, they beat us." Given Montana's health issues -- the team is without three of its top five runners -- beating Montana State in Flagstaff, Ariz., on Oct. 27 won't happen. Part of the reason is MSU has stocked up on young talent. The Bobcats, unranked in the region, beat No. 6 Utah by a point, 62-61, Saturday. Four of the team's top five finishers were freshmen and sophomores and all finished in the top 18. Wyoming's Holly Page won the women's race in a time of 17:17. Montana's other finishers were sophomore Autumn Taniguchi (64th, 19:43), redshirt freshman Mariah Meyer (70th, 19:53) and senior Bobbi Furrer (98th, 21:16). The Grizzlies will next compete at their own Montana Invitational, which will be held Friday evening, Sept. 28, at the UM Golf Course.
10/31/2013 - Cross Country Big Sky cross country championships Saturday at Bozeman10/19/2013 - Cross Country Pair of freshmen lead Griz in California10/18/2013 - Cross Country New race, new opponents for cross country teams10/17/2013 - Cross Country Griz cross country photo gallery :: Montana Invitational10/04/2013 - Cross Country Bobcats win twice but Grizzlies closing the gap10/03/2013 - Cross Country Griz hosting Montana Open Friday morning09/23/2013 - Cross Country Griz earn No. 12 Mountain Region ranking09/21/2013 - Cross Country Griz not yet able to run with region's best09/20/2013 - Cross Country Griz eager for first true test of the season09/17/2013 - Cross Country 2013 Montana cross country photo dayOfficial Griz Gear |


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LSU vs. UGA Football Live Blog
Matt Ryan here blogging live at Sanford Stadium on this Saturday afternoon in Athens, Georgia. It's hot and sunny today, so the weather won't be as horrific as it was last week. Today the 18th ranked Georgia Bulldogs take on the 4th ranked LSU Tigers between the hedges. Georgia beat Arizona State last Saturday on a game winning field and the 4-0 Tigers are coming off a close game against the Mississippi State Bulldogs which they won 30-26 on a goal line stand. Les Miles is 0-2 against Georgia during his tenure at Baton Rouge and looks for his first win today against Mark Richt. LSU is last in the SEC in offensive yards and will need to improve on that side of the ball to compete with the Dawgs. Georgia's secondary finally stepped up last week to limit the Sun Devils to 116 passing yards, but committed 3 turnovers which has been a problem for them in their first four games. One key matchup to look out for today is wide receiver A.J. Green vs. LSU defensive back Patrick Petterson. LSU has won the coin toss and the game is about to begin. (more…)


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Home - Destinations - iPhone/Android - Partners - Forum - Photos - Deals - What's New |
Routes Sorted
L to R R to L Alpha |
DescriptionThis fun route climbs the eye catching arete formed by the end of the main wall of the Red Light District. LocationFrom climbers access 2, follow the trail downstream for 150 yards, passing the shorter routes on the ledge. A tall, clean wall is just to the left. Vapor Lock climbs the arete on the left side of this wall. The start is shared with Autocratic for the People. ProtectionBolts


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Lawrence Blanchard Vickers Jr.
Position: FB
Height: 6-0 Weight: 240 lbs.
Born: May 8, 1983 in Houston, TX
College: Colorado (school history) (Vickers college stats)
Drafted by the Cleveland Browns in the 6th round (180th overall) of the 2006 NFL Draft.
Weighted Career AV (100-95-...): 3 (10215th overall since 1950)
Other SR Links: College Football at Sports-Reference.com
Our primary support comes from users like you. Sponsor this page for $5. Your message will replace this ad.
Output includes all games from 1940 to 2013.


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The Camarillo Health Care District will offer a baby-sitting clinic March 15 for boys and girls 11 to 15.
The class will provide instruction on the care of infants, toddlers and older children.
Participants will learn what to do in case of an emergency and what is expected from a baby sitter.
The class is from 10 to 11:30 a.m. at the district office, 3639 E. Las Posas Road. The fee is $14 for Camarillo residents and $12 for Somis residents.
For more information, call 388-1952, ext. 116.


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'Baywatch': Where are they now?
Published On: Jun 12 2011 09:35:32 PM CDT
Updated On: Jan 13 2014 01:00:00 AM CST
With "Baywatch" star Nicole Eggert celebrating her 42nd birthday on Monday, join us for a look at where she and her former co-stars are today.
The views expressed are not those of this company or its affiliated companies. By posting your comments you agree to our Terms of Use. NOTE: Because of an upgrade in services, any comments posted before March 14 will be removed on that date. The comment threads will be reset on that date at approximately 5 a.m.


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With a cross in the center, plastic pony beads create this fish-shaped religious key chain. This craft makes a great project for VBS camp, Sunday School or Bible study groups. 5" All craft kit pieces are pre-packaged for individual use. Kits include instructions and extra pieces.
Age Recommendation:
$8.25 Makes 12
Cross String Art Craft Kit
Makes 12
4.4 out of 5
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Cross Suncatchers
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Colorful Bright Easter Eggs
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4.0 out of 5
Color Your Own Holy Week Wheels
Per Dozen
Yes, Clear All No, Keep All


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My friend Herb Friedman has an excellent column in the Lincoln Journal Star saying that tort reform in medical malpractice claims would remove the checks currently in place on medical treatment.
Friedman states, "Malpractice amounts to less than 2 percent of health care spending, according to the Congressional Budget Office. The CBO has estimated that even a reduction of 25 to 30 percent in malpractice costs would lower health care costs only 0.4 to 0.5 percent." "Do not be misled. If the civil justice system is destroyed through "tort reform," there will be no check on misconduct and no compensation for those who are injured."
Please see full article below for more information.
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text: Oh you'll get there, heck I'm guessing you'll go over your goal of 30,000 and have some extra funds which I'm sure will come in handy. You can go over, right? Once you hit your goal, I'll kick in a bit more just for good measure. Btw very excited about the print I'll be receiving, always been a big admirer of your work.


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Best Of
New User
I'm beginning to lift weights for the first time in my life. Help!
September 20, 2006
I'm beginning to lift weights for the first time in my life. Help!
I'm doing everything at home, with a fitness ball and some dumbbells (going to the gym is way too much of a hassle). I've got my routine worked out (thanks to Hyperstrike.com), but really, I've got no clue what I'm doing.
What should a lifting newbie know?
What are the common pitfalls?
Any general advice?
I know this is broad, but that is kind of the idea. Assume I know little to nothing.
posted by
Sports, Hobbies, & Recreation
(25 answers total)
9 users marked this as a favorite
is my plan.
posted by
on September 20, 2006 [
1 favorite
Slow smooth movements. Sore is good, sharp pains are bad.
posted by
on September 20, 2006
stand (or sit) up straight, don't lock your knees, and hold in your stomach (helps prevent slouching and injury to the back, or so I'm told).
posted by
on September 20, 2006
Allow yourself time to recuperate between workouts. The exercise itself builds no muscle, it's the healing time between workouts. Don't work the same muscles two days in a row.
posted by
on September 20, 2006
Careful with your breathing. Don't exhale then lift. Coordinate breathing with your reps.
posted by
on September 20, 2006
What are you trying to do? At first glance, 3x20 isn't going to provide anything but a mild aerobic workout - any weight that's light enough for you to do 20 reps x 3 sets is not going to stimulate much in strength or size. People looking for strength or size gains generally pick weights that will allow sets of 5 to 12 reps. Lower end of that range for strength (eg power lifters tend to do sets of 5), higher for size gain (bodybuilders tend to do sets of 8-12).
If you're new to weights, don't overdo it and go hard. Build up gradually. Leave a day or two in between workouts for recovery.
Which brings me to regular progression and cycling. In order to improve your strength etc, you want to be adding weight regularly. Maybe every workout, or at least every two or three workouts. At some point you will plateau and be unable to add more weight and maintain the number of reps. At that point, you'll take week or two off, and then begin again, with starting weight a little bit more than what you began with last time - and with any luck, you'll max out higher than you maxed out last time.
Check out
posted by
on September 20, 2006
Also, your routine seems heavily biassed in favour of pressing movements over pulling ones. I realise you're limited with dumbbells, but can you find somewhere to chin/pullup?
posted by
on September 20, 2006
Slow smooth movements.
Very important! Using momentum to 'throw' a weight into the air to do quick reps is not effective and could really hurt you.
You'd like all reps to take around 3 seconds. You'll get a better picture of how many reps/sets you can do because fatigue will build slowly and you'll be able to read your body's response better.
Also, make sure you feel the right muscles working for each exersize. Unless you concentrate, it can be easy to use wrists/biceps more than back or chest muscles (that you're targeting). Always pay close attention to your form.
posted by
on September 20, 2006
I second
, great site, for example
is how you would want to get in position when bench pressing dumbbells.
posted by
on September 20, 2006
"Hold in your stomach"
You're trying to work your abdominals, but the ones closer to your spine, rather than the outer ones. For this, breath in, then as you slowly breath out, you'll feel your stomach sink in (maybe try lying down first to get the feeling). You want to try and pull this further down, without suddenly flexing (otherwise you tend to use the outer abdominals). It's all to do with core stability and strength.
Other, general advice:
Don't try and go with big weights straight away - you want to concentrate on the correct movement of the muscles you're trying to target, rather than bulk up. Muscles generally work in pairs - one going one way, one going the other (e.g. bicep/tricep). Don't overwork one, as it will tighten, leading to imbalances. A common problem is overworking traps, biceps and pec minors - this leads to shoulders hunching forward, and all sorts of back problems.
posted by
on September 20, 2006
What are your goals? How often can you work out?
So, that routine is bad. Here's a better one - you'll need a bench or some sort of flat surface, even the floor will do. Note that I've including a lot less stability movements on the ball, as you just need to get basic coordination and strength - dumbbells alone will be plenty for that. Use the ball for stretching or maybe crunches right now, not lifting.
Do this 3x a week, all exercises 12-15 reps, 2 or 3 sets. Weights should be selected light, not to failure. "a/b" denotes you alternate the movement on alternate days.
* Squats - body-weight to start, hold dumbbells at sides to add resistance, then bring dumbbells in front of you to make it even harder
* Pull ups/chin ups - this can be tough to get started on - you can place a chin-up bar low in a doorway so your feet are on the ground if you need assistance.
*(a) Standing press - keep your core tight, knees slightly bent
*(b) Bench press - you can do these on the ground but you can also get a used bench pretty easy, check the classifieds
* One armed dumbbell row - you can just use a chair for this
* Tricep extensions (eh...maybe only every other day)
* Back extensions and/or crunches on the ball if you feel like it
After a two months or more of this, you could do some deads instead of squats. If you weren't a beginner I would say you could do that right from the start, but squats and deads are too important and you'll want to focus on them in isolation to start.
Use the previously mentioned exrx and krista's site to start. Another great dumbbell only routine would be this one:
krista's dumbbell ony routines
posted by
on September 21, 2006 [
4 favorites
joes_spleen: Typically, beginners should do very light weights and high reps (tho I think 12-15, not 20) to get the movement patterns down and just get used to using correct form. Only after they do that should they really move on to adding serious weight, low reps, etc...otherwise its just a recipe for injury.
posted by
on September 21, 2006
You really only need eight exercises to build muscle:
- Squats
- Deadlift
- Bench press
- Dips
- Chins
- Standing military press
- Bent-over barbell rows
Number eight is EAT, EAT, EAT.
Do these compound movements regularly, slowly increasing the load as your strength and technique improves, and you will become more muscular.
Leave the ridiculous isolation exercises to morons and bodybuilders who know what they are doing.
posted by
on September 21, 2006 [
2 favorites
If you are just starting, it would be much better if you did suck it up and do some gym sessions with a trainer, to develop proper form and muscle memory. By yourself, even if you are working with mirrors, it is easy to develop bad form and bad habits, which a trainer can spot and head off as trouble, before you create an injury. In the gym, you can also develop spotting partners who can help you with this, once you've developed your routine and technique with a trainer.
You don't need to go to a gym all the time, but if you make it a goal to go even once a week, you'll probably progress faster and with less risk of injury, than if you try to do it all alone.
posted by
on September 21, 2006
Isolation exercises aren't bad. If you want to include bicep curls in your workout routine - give'r. The key is to have fun (so you stay committed to your goals) and to look and feel better about yourself. Weightlifting/bodybuilding is an amazing, perpetual discovery process. Savour every moment.
posted by
on September 21, 2006
Resistance training information (set/rep schemes, inducing hypertrophy etc) can be found on my website btw. You'll find the link in my profile.
posted by
on September 21, 2006
You need more variety in there. I usually do 3-5 different exercises for each muscle group. It can be something as simple as changing your grip on the dumbbell, but you need to work each muscle in a variety of ways in order to keep it growing. Otherwise, your muscles will only be strong in one specific direction, and weak in all others. For example, try doing a bicep curl with your palms facing down, instead of up. You'll notice that it's much harder. Also, you should be pairing muscle groups based on pushing-pulling (i.e. biceps & triceps, pecs & lats), as some have mentioned.
I second the notion that you need to gradually work up to a higher weight with lower reps (about 8-12). Also, 15 seconds of rest is a little low. I'd go with a minute between each. What you've set up now is basically aerobic, which is OK if you are trying to tone and lose weight. If you want muscle, though, you need to slow down and stack up some weight.
After you've built up some strength overall, look into exercises that use several muscle groups at once - like squats, deadlifts, etc. These might be hard to do depending on your equipment and space.
Most important, listen to your body. Chronic pain in a certain area is very bad. If you're unsure, be cautious.
posted by
on September 21, 2006
I gotten second
. Ditch that current routine, read up on Krista's site, and redesign a better routine with the new knowledge. I'm also a big proponent of
which is great for adapting to home workouts. Read the
What is Fitness
pdf on the Crossfit site and see if that resonates with you.
posted by
Durin's Bane
on September 21, 2006
There's no legs on this list! Squats using your dumbells and the ball against a wall, lunges, lunge lines, weighted step ups are all doable with the equipment you have. And women dig big legs.
posted by
on September 21, 2006
1. Figure out what your max is. Work at 80% of this for awhile.
2. Look at pictures of form on the internet. Put up a mirror and get a partner to check you on the form. If the form is wrong you will hurt yourself, get poor results, and look funny.
3. Nutrition is 100% 1/2 mental. Also its like 110% of the game. The rule is eat 1.4 grams per pound of current lean body mass.
4. Go to a real gym at least once a week and watch what people are doing, how they are doing it.
5. Write down what you are lifting and eating. If you don't measure you won't improve.
posted by
on September 21, 2006
Different muscles heal at different rates. I'm recalling, for example, that abdominals can be worked every day, but lower back only about every five days.
Also, a 13-week study showed that supplementing with whey protein and creatine led to cross-sectional muscle area 12 times the control. [Science News, 4/26/03]
posted by
on September 21, 2006
Here's my plan. It won't work for you, because I have access to a full gym and rely heavily on weight machines, but it might give you some ideas.
My main goal is to gain strength and be healthy, and I built a routine based on "Weight Training for Dummies," which really helped me a lot.
In order to gain strength, I'm using a system called periodization, where you step by step increase the weights your lifting and change your routine in slight ways. Really serious lifters take a scientific approach to this, and find their one-rep maximum, etc. I'm just doing it by feel.
I write down how much I lift every day. It's pretty exciting to see the gains I'm making. I'm still a wimp, but I'm gradually getting less wimpy by the week.
These are the moves I do:
Monday & Thursday
Chest & Back
- lat pulldown
- assisted pull up
- pelvic tilt
- chest press
- pushups
- shoulder press
-Bicep curl
-Tricep push down
-Wrist curl (to prevent carpal tunnel)
Tuesday & Friday
-Glute machine
-Kneeling butt blaster
-Quad extensions
-Kneeling leg curl
-Inner and outer thigh lifts
-Standing calf raise
-Basic crunch
-Reverse crunch
-Oblique crunch
How much to lift, how often?
- Month One: Prep phase -- do two sets, 12 reps each. Use fairly light weights, don't strain yourself. Rest roughly 1.5 minutes between sets.
- Month Two: Pump phase -- do six sets, 10 reps each. Start with a set of light weights to warm up, then move on to moderately light weights. Still don't strain, but work a little harder. Rest roughly 1 minute between sets.
- Month Three: Push phase -- do 12 sets, eight reps each. Start with a medium-light set to warm up, then move on to moderately heavy weights. Rest roughly 30 seconds between sets.
- Month Four: Peak phase -- do 16 sets, six reps each. Start with a medium-light set to warm up, then move on to heavy weights. Rest roughly two minutes between sets.
-Month Five: Rest phase -- do one or two sets, 12 reps each. Use light weights, and don't worry about skipping some scheduled workout days. Rest roughly one and a half minutes between sets.
posted by
on September 21, 2006
You need to learn proper form, so you don't injure yourself. The easiest way to do this is to work out with someone who knows what he's doing, but that's not always possible.
Here are some quick tips:
Start slowly. Give your muscles, joints, and connective tissue time to adjust.
Concentrate on the muscles you're contracting. This makes you aware when you're using momentum instead of muscular contraction to do the work.
If you can't do one rep, you can build up to it by doing negatives. For example, you'd start at the top of a pull up, and then slowly lower yourself under control until your arms were straight. A 5 count is a pretty good tempo.
Pay attention to tempo.
A lift has three phases:lower, pause, and lift. A good all-purpose tempo is 3-1-3. Don't neglect the pause, because otherwise you're exploiting the stretch-shortening of your muscles and not fully recruiting the motor units you're attempting to work. You see this when people bounce the barbell off their chest while benching so they can lift more weight. What they don't know is that only makes them look cool to their frat brothers, not to anyone else. To build strength in the lift, you can lengthen the time of the lowering phase or you can shorten the time of the lifting phase, while keeping everything else the same.
Let go of your ego. If you do your exercises in proper form, maintaining control of tempo and not using momentum, you'll not be able to lift nearly as much weight as the guys who are in there throwing weights around. Keep an eye on them, because you might need to pull a bar off their chest at some point and because you don't want to get a bar to the face if they drop what they're lifting, but otherwise, don't worry about what other people are lifting. You'll soon pass them up, if only because you don't have to take time off for injuries.
Don't obsess over diet or supplements, just keep the carbs down and have a recovery drink less than 30 minutes after training.
posted by
Mr. Gunn
on September 21, 2006
Against what everyone else says: keep it simple Arnold. I so had an awesome plan with all sorts of workouts on different days and just didn't have the time past the first couple weeks. I would keep it to 2-3 different exercises (bench press, squat, perhaps something to work the forearms). You'll make steroidal gains at first, don't get discouraged when it becomes harder and harder to gain.
Good advice: keep it slow and don't just drop the weights on your downward motion. Bringing the weights back down is just as important as pushing them back up.
posted by
on September 21, 2006
It's important to ask yourself what your goals are. If you're not fairly clear on your goals, it's hard to pick a program, as programs will vary with their purpose. That said, avoid anything you find in a bodybuilding magazine. There are several reasons bodybuilding workouts are innappropriate for most people: 1)most people don't take steroids; 2)most people are at least somewhat concerned with performance-bodybuilding is not concerned with performance, only appearance (I can't stress this enough-bodybuilders tend to be all show, no go-find me a bodybuilder, and I can find you an athlete (powerlifter or olympic lifter) who at the same weight is MUCH stronger.
Also, Dagny's post is sooooo on point. To drive home , that a few simple lifts can take you a long way, I've just started the following program. It's got everything on his list save the bent rows, and two additional exercises. I'm a jiu-jitsu guy who occasionally competes, and I've lifted and worked out on and off since late high school (I'm 24 now).
Dumbell bench Press
Clean and Jerk
Walking Lunges
Standing Dumbell Shoulder Press
Hanging Leg Raises
All the exercises are done for 4 sets of 8 reps, chin ups and dips excepted. Those I do as a ladder-start with a set of 1, then do a set of 2, then 3, etc, as far up as I can go, with only a minute or so of rest between sets. I'm also doing some supplemental cardio, but I won't go into that here. In general, avoid exercises that work only one muscle in isolation-your body doesn't work in isolation, and you will work pretty much everything with the list of exercises Dagny put up. Also, the Clean and Jerk, which I think is a wonderful exercise, is fairly advanced, and I wouldn't recommend it until you have a pretty solid foundation in the gym. Last, but certainly not least, proper form is incredibly important. Crossfit (linked above) has an excellent page that is an
of exercises with links to videos or slide shows of the exercises being performed properly. Great resource.
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(Source: perplexingly)
the lion king + quotes


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Time is running out to ensure that the British legal system is not fundamentally altered in favour of the State's desire to keep secret what it chooses.
The House of Lords attempted to introduce safeguards to the Justice and Security Bill – but they were overturned at Committee stage in the Commons.
The latest assessment from the Joint Committee on Human Rights, publishing its second legislative scrutiny report, warned that there were still a number of significant issues that had not been addressed by the Government.
Andrew Tryie MP and Anthony Peto, QC wrote a damning paper for the Centre for Policy Studies 'Neither Just nor Secure' while former Labour Minister Chris Mullin joined critics arguing the Bill "will be deeply damaging to the integrity of our legal system in the eyes of the world."
A letter signed by 702 legal experts called the Bill 'dangerous and unnecessary' while the Special Advocates' latest analysis, argues there is "no compelling justification for the proposals in Part 2 of the Bill has been made out, notwithstanding the Government's assertions to the contrary".
You can download a letter to send to your MP now – time is running out.
5 Responses to Write to your MP about the Justice and Security Bill today
alf stone
What is the point? I wrote recently to my MP about plain packaging and he proved he has a closed mind about smokers and believes everything ASH tells him. He also supports minimum alcohol pricing, banning fast food outlets and God knows what other social engineering devices. The last line of his Wiki entry says it all: Mearns opposes renewing Trident nuclear weapons system, is a supporter of Palestine and Hugo Chavez. Mearns is also a supporter of same sex marriage.
Don't like your MP? or find he always goes against what you want? VOTE HIM OUT!
Also Facebook Twitter and word of mouth about it enough, unless the British elections are truly rigged, you should be rid of him sooner rather than later.
Simon Gill
I was thinking about Facebook or Twitter. I have accounts and never really utilised them, however, Im a fast learner and willing to put myself into it
Danielle Dragula
In the county I come from, there's no point. A tory MP will always win because it's an area so strongly tory that nothing I can do will change anyones minds, and thus we begin the saga of the outdated and discouraging voting system. Fun times.
dawn davies
This is bordering on treason and the government is causing all sorts of unease but to be honest no matter how many letters they get they are steamrolling it through,we need the media of some kind to step in,only trouble is that we cannot trust them either,fed up with all the Sherriff of Nottinghams now in power,we need a Robin Hood to put things right


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Information contained on this page is provided by an independent third-party content provider. WorldNow and this Station make no warranties or representations in connection therewith. If you have any questions or comments about this page please contact email@example.com.
SOURCE Florida Blue
- Dept. of Education, Dept. of Health, Florida Blue and Community Volunteers Help Bring Celebration to Students -
TALLAHASSEE, Fla., Jan. 13, 2014 /PRNewswire/ -- As part of the Florida Department of Education's 6th annual Celebrate Literacy Week, volunteers and teachers from around the state will introduce the comic book "Iron Man and Habit Heroes" to Florida students.
Celebrate Literacy Week, Florida! is an annual event during which students, teachers, administrators, parents and volunteers celebrate the tremendous success of Florida's students over the past decade. With this year's theme, "Reading Accelerates Success," students are encouraged to read every day while making a connection between literacy and career options in the areas of science, technology, engineering and mathematics (STEM).
With the support of the Florida Lottery, the Florida Department of Education's Just Read, Florida! Office promotes this weeklong recognition to help students strengthen their literacy skills and become better prepared for academic success.
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To kick off the week, Florida Surgeon General Dr. John Armstrong and Florida Blue Chairman and CEO Pat Geraghty and other representatives will read the comic book to students at John G. Riley Elementary School in Tallahassee.
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Hundreds of volunteers across the state have committed to read the comic book in more than 4,700 classrooms during the weeklong literacy celebration, ending Jan. 17, 2014. These volunteers are utilizing Habit Hero kits, each containing 25 copies of the comic book, wristbands and additional activities to help engage students and their parents.
Through the Department of Education's ongoing partnership with the Florida Lottery and the Celebrate Literacy Week educational partners, it has been able to bring portable planetariums onto school grounds and hold mini-planetarium experiences with students, creating an opportunity for teachers, parents and educators to make the connection between literacy and content areas such as science.
To learn more about the Department of Education's annual campaign to strengthen literacy skills, visit 2014 Celebrate Literacy Week, Florida!
To learn more about the Habit Heroes comic book, visit Florida Blue's website.
©2012 PR Newswire. All Rights Reserved.


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The Affluent Male Is An Online Shopper
According to a new survey by iProspect. "The Affluent Male: What His Online Behavior Can Teach Luxury Brand Marketers," there are 19 million affluent men on the internet, researching, shopping and spending at higher rates than ever before. iProspect defines an affluent male as being 18 years or older, with a household income of at least $100,000. 69 of the survey respondents had a HHI of $100K - $300K. 50% fell between the ages of 45 and 64.
The numbers tell a clear story, says the report. The affluent male has come into his own, researching, sharing, and buying products online. The impact on sales figures is driving luxury brands to invest in line extensions and targeted marketing campaigns designed to reach this audience.
- In March 2012, CNBC reported that the men's luxury market is outperforming the women's in all categories. Luxury menswear is on the leading edge of this growth trend. Bain & Company reported that this market segment is growing at a rate of about 14% per year, nearly double the pace of luxury women's wear
- Men's Health and GfK Roper found that men are also more highly engaged than women when it comes to online product research, including reading and sharing reviews, comparing prices, and even "liking" brands on Facebook
- The affluent male is doing significant research and buying online. All but 2% of the affluent males surveyed purchase products online. 70% prefer to research and buy online, versus researching online and purchasing in store. The majority of purchases are still made on PCs, but the affluent male is doing more research on mobile devices. 45% spend more than $4,000 per year, and 13% spend in excess of $30,000 annually
Seven out of 10 affluent males report seeing ads on a PC, while roughly one in three reports seeing ads on mobile devices. More importantly, a majority of affluent males are willing to engage with banner ads at least some of the time. Based on the survey respondents, the affluent male wants to see ads that are simple and to the point. He also has a preference for video and interactive ads, both of which are a great fit for highly visual luxury brands.
Search ads are an effective, relevant tool for capturing actively engaged affluent males, mostly from PCs, but mobile search is on the rise. The affluent male is not only searching via a variety of devices, but on a variety of web properties including a wide range of search engines.
When the survey respondents were asked to name their favorite luxury brands, responses included many of the best-known global brands. The affluent males cited quality, style, and fun as their top three reasons for selecting their favorite brands.
When asked to name the online advertisers they liked most, the affluent males named a broader range of brands, some of them from outside the luxury category. Brands like Apple, MSN, and Amazon were among the top 15.
Baby boomers are the largest consumer group in America:
- 43% are between the ages of 45 and 64
- 75% of the affluent males are 35 and older
- 69% $100K - $300K income bracket
- 6% $300K - $500K income bracket
- 12% $500K - $1M income bracket
- 13% $1M - $3M+ income bracket
The Baby Boomer demographic continues to control 70% of the total net worth of American households, seven trillion of wealth, and have more discretionary wealth in their empty nester years than any other age group.
- The smallest age groups are 18-24 (1%) and 65+ (7%) with near equal allocations to the other nine age segments.
- Affluent males are likely to hold a director-level or higher position (62%) with 21% in a president or c-level role.
- A majority of affluent males work in mid-to-large-sized companies (minimum 250 employees) with 38% working for companies with 1,000 or more employees.
More demographic data from the report includes this information about affluent males:
- 58% of the affluent males live in small households of 2-3 people (including themselves).
- 52% live in households without children, many presumably because their children are grown and living on their own
- The largest geo-locations of the affluent males in the survey were from the South (35%) and the Northeast (28%). The smallest geo-location represented was the Midwest (15%)
- One in five affluent males resides in the South Atlantic (Delaware, Maryland, D.C., Virginia, West Virginia, North Carolina, South Carolina, Georgia, and Florida).
- The New England region (Maine, New Hampshire, Vermont, Massachusetts, Rhode Island, and Connecticut) skews toward affluent males, as does the Mid Atlantic (New York, Pennsylvania, and New Jersey) and East North Central region (Wisconsin, Michigan, Illinois, Indiana, and Ohio).
Nearly 100% of the affluent males surveyed shop online and 27% of the group make purchases on a weekly basis. These results run contrary to traditional assumptions about males being less engaged in online shopping than females. Putting this common misconception aside opens additional possibilities for brand marketers, says the report.
- 13% of this audience spends in excess of $30K online annually. Nearly half spend more than $4K a year online.
- Four out of 10 affluent males who shopped online two or more times a week spent $30K+
- 75% of less frequent purchasers (who only purchase online once a month), spent $500-$4K per year
The high market penetration of smart phones and tablets means that online shoppers have many different ways to access and engage with their favorite brands.
- According to a fall 2011 study commissioned by Google and implemented by Ipsos, only 38% of mobile subscribers own smartphones. In a February 2012 survey, Nielson reported 50%. The current iProspect survey shows that 77% of affluent males responded with owning a smartphone.
- The Pew Internet Project reported a 50% increase in tablet ownership over the 2011 holiday season, from 10% to 19%, which falls short of the 50% ownership reported by the affluent males responding to the survey
Summary of Key Findings and conclusion:
The affluent male is very connected Engagement with these devices is high across the board. Among those who own devices, almost 100% of survey respondents report using their PCs and mobile smartphones at least daily. Tablet usage is on the rise with 85% of respondents reporting daily use.
- 91% of respondents have daily access to a PC and half have daily access to a tablet
- 77% have daily access to a mobile smartphone
- Affluent males' activity on mobile smartphones is highest in two areas, with 76% checking email and 63% looking at maps/ directions
- 49%,of survey respondents report frequently checking sports scores or news events, 44% playing games and 46% researching products
The affluent male lives on all his devices. Your brand needs to live there, too.
The relationship between brand and customer is not linear; it is a complex collection of integrated touch points made on multiple devices and via multiple channels. To increase brand awareness and build loyal brand/customer relationships, marketers need to provide an integrated brand experience across all devices, opines the report.
For more information including the complete report in PDF format, please visit iProspect here.
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Book Description:Electric Machinery Fundamentals continues to be a best-selling machinery text due to its accessible, student-friendly coverage of the important topics in the field. Chapman's clear writing persists in being one of the top features of the book. Although not a book on MATLAB, the use of MATLAB has been enhanced in the fourth edition. Chapman has also added some new applications, as well as many new problems have been added. Electric Machinery Fundamentals is also accompanied by a website the provides solutions for instructors, as well as source code, MATLAB tools, and links to important sites for students.
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I chose to do Botox because I wanted to maintain my youth. I noticed an improvement shortly after I had the injections done on my forehead, around my mouth, and my eyes. The only thing that worried me was that I might have a reaction BUT I didn't which was great. Actually, the risks are very low anyway.
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HAMILTON, Ont. -- Ron Lancaster Jr., a former CFL assistant coach and the son of Canadian Football Hall of Famer Ron Lancaster, has died.
An official with the Hamilton Tiger-Cats said the younger Lancaster was found dead in his apartment in Hamilton on Tuesday night.
Neither the cause of death nor Lancaster's age were immediately available.
Lancaster Jr. was an assistant coach in the CFL with Toronto, Edmonton, Hamilton and Winnipeg.
He made five Grey Cup appearances, winning three, including in 1999 with Hamilton when his father was the club's head coach.
"The Lancaster name has deep roots in our league and our thoughts are with the entire family during this time," Blue Bombers president and CEO Garth Buchko said in a statement.
The elder Lancaster won two Grey Cups as a quarterback with Ottawa (1960) and Saskatchewan (1966) before claiming two CFL titles as a head coach with Edmonton (1993) and Hamilton ('99).
The league's outstanding player in 1970, he was inducted into the Canadian Football Hall of Fame in 1982 and died Sept. 18, 2008 at the age of 69.
Take a look back at the career of one of the greatest CFLers ever, Anthony Calvillo. More...
Check out the full list of players with CFL experience now playing in the NFL. More...
Take a look back at a selection of hot topic questions from around the league. More...
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I'm here on business, for the next couple months. There is a friendly staff with a great hospitable atmosphere. Every Monday the front desk staff puts out free food for Monday night football. She is a treasure to this hotel and as are the rest of the staff in there own way. I highly recommend this hotel to anyone heading to this area. Thanks to one an all at this hotel.:-D
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08 Nov 2012 | #1 |
| Desktop picture resolution differs from primary display Hi, I am fairly new to windows 7. I have it installed on a laptop with a screen resolution of 1440x900 with a Nvidia GeForce 9400M. My second display is a Samsung Syncmaster with a resolution of 1680x1050. Everything is working okay but the standard Windows 7 wall paper seems to be displaying at the same resolution as my laptop, leaving a 1 or so inch black border around it. When I drag my browser over to my second display, it does let me drag it from corner to corner of my second screen (full 1680x1050). I've tried playing with all the settings in the control panel, including the Nvidia prefs but no luck. Is this just a Windows issue, or is there a fix for this? Thanks in advance! |
My System Specs |
. |
09 Nov 2012 | #2 |
| The black border is probably caused by the signal being underscanned. Go to the Nvidia Control Panel and look for Adjust desktop size and position. |
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Mayor sets out major plan for transport investment while keeping fares as low as possible with rise at one per cent above inflation for 2013
The Mayor of London, Boris Johnson, has set out a 2013 fares package that will help Transport for London (TfL) to continue and expand its major programme of investment in the capital's transport network, and provide the support required to boost jobs and economic growth in London.
The Mayor has secured an extra £96million of funding that will be used to keep next year's fares package lower than expected.
He confirmed today (7 November) that from 2 January 2013 fare increases on London's Tubes, buses, London Overground, Dockland's Light Railway (DLR) and trams will rise at one per cent above inflation overall.
It was also confirmed today that there will be increases to access fees for Barclays Cycle Hire in 2013.
An unprecedented investment in London's transport network is underway that is delivering faster, more frequent and reliable services for customers and supporting London and the UK's economic development and growth.
The Mayor also intends to expand that programme by making a significant investment in the capital's roads, increasing investment in cycling and cycle safety projects and ramping up work to improve the deep Tube lines. Further detail of those measures will be announced before the end of the year in TfL's new business plan.
However, over the next year it has already been confirmed that sustained investment in London's transport network will see:
- Extension of the hugely successful Barclays Cycle Superhighway route 2 and construction of a brand new Barclays Cycle Superhighway from Victoria to Lewisham
- The completion of the London Overground rail network, delivering London's first orbital railway and linking 20 of London's 33 boroughs
- The rollout of new air-conditioned trains across the Circle and Hammersmith & City lines
- Work continuing on the new signalling upgrade for the Northern line which will provide 20 per cent more capacity
- The new Crossrail stations at Paddington, Bond Street, Tottenham Court Road, Farringdon, Liverpool Street and Whitechapel continue to progress with intensity
- The launch of contactless payment on the transport network - Phase one on London's 8,500 buses will give customers the option of greater convenience by paying their single bus journeys using a contactless credit, debit or charge card
- 600 new bus for London (NBfL) vehicles ordered and the first full route converted by Spring 2013
- The fleet of hybrid buses increased to 400
- Three more hydrogen buses joining the existing five on the RV1 route meaning the whole route will operate with emission free buses
The Mayor has ensured that concessionary travel for young people, veterans and older and disabled Londoners has been protected in 2013 so that those who need it most will continue to travel for free or at a discounted rate. London's over 60s have had free travel reinstated with the 60+ London Oyster card effective from 1 November 2012.
Based on July's RPI figure of 3.2 per cent, from 2 January 2013 fares will rise by an average 4.2 per cent across TfL services and Oyster pay as you go. Within that overall package the Oyster daily price cap for TfL rail and National Rail services will be frozen, while some fares will go up by slightly more or slightly less than the 4.2 per cent average.
On London's buses, the Oyster pay as you go fare will rise by 5p to £1.40 (3.7 per cent) and the cash fare will increase by 10p, ensuring that Oyster pay as you go continues to be the cheapest way to travel around the capital. On the Tube, cash fares will increase by 20p and Oyster pay as you go fares will increase by 10p or 20p. The daily Oyster pay as you go cap for Tube, DLR and rail travel will be frozen at 2012 levels.
TfL also continues to drive forward with a challenging programme of £7.6bn of savings and efficiencies, so that every penny TfL receives goes toward running and upgrading the transport network for customers. Around three quarters of this has already been secured, with work ongoing to deliver further savings.
The Mayor of London, Boris Johnson said: 'Before the end of the year I will spell out further investment on the transport network that will help us to provide faster, more frequent and reliable journeys for Londoners; and is crucial to the economic development and growth that is so vital to our great city.
'This fares package is hugely important to our millions of passengers and I am very pleased to have secured nearly £100m that will help to keep fares as low as possible, and protect the important concessions that we offer the most vulnerable Londoners.'
Further details of the new fares are set out in the tables below, but the key elements of the January 2013 fares package are:
- All free and concessionary travel protected, including the new 60+ London Oyster card
- On the Buses, Oyster pay as you go fares increase by 5p
- On the Tube, single Zone 1 pay as you go fare rises by 10p and a Zone 1-6 single fare by 20p during the peak (4.2 per cent) or 10p in the off-peak (3.4 per cent)
- The Oyster daily price cap for Tube, DLR, London Overground and National Rail travel will be frozen at 2012 levels to encourage Oyster use over paper tickets
Also from 2 January, rail users travelling in to London from parts of Essex and Hertfordshire will benefit from the ease and convenience of using their Oyster cards, with the installation of Oyster readers at Brentwood, Shenfield, Waltham Cross, Theobalds Grove, Cheshunt and Broxbourne on the Greater Anglia network which serves London Liverpool Street. The extension of Oyster pay as you go to these stations from January 2013 was a commitment made by Abellio when they took on the Greater Anglia franchise in February 2012 and builds on the success of Oyster being extended to all National Rail stations within Greater London in 2010.
Barclays Cycle Hire will see changes to access fees from January 2013. 24 hour access will increase from £1 to £2, weekly access will rise from £5 to £10 and yearly membership will move from £45 to £90. Annual members will pay as little as 24p per day for unlimited journeys under 30 minutes. The majority of cycle hire trips are made within the free 30 minute usage charge period and additional charges for late return, non return and bicycle damage will not increase.
Over 17 million journeys have been made using the cycle hire scheme since its introduction in July 2010 and usage has risen by over 35 per cent in the last 12 months, with casual usage more than doubling during the same period. The access fee increases are the first since the scheme was introduced and will be used to make improvements to the future operation of the scheme.
Notes to Editors:
- The full TfL fares tables can be found here: http://www.london.gov.uk/who-runs-london/mayor/mayoral-decisions/md1090
- The Mayor has secured an additional £96million in funding from Government to bear down on fares, ensuring the rise for 2013 is lower than the planning assumption of RPI + 2 in TfL's current Business Plan
- Over the last year alone, investment in London's transport network has delivered:
- Faster and more reliable journeys for Jubilee line passengers, with 30 trains per hour during the busiest periods
- The completion of the Victoria line upgrade, with new signalling and a brand new fleet of trains enabling up to 33 trains to run per hour, delivering more capacity and smoother, faster journeys for customers
- The rollout of a full fleet of air-conditioned trains on the Metropolitan line, running into central London for the first time
- New fully accessible lifts at Farringdon station
- Overhaul of Central line fleet and intensive track replacement programme to give passengers a better, smoother ride
- Eight prototype new bus for London vehicles entering passenger services on the capital's streets
- The launch of a real time bus information service that enables bus passengers to access information - using web or SMS - for each of the 19,500 bus stops in London
- The Emirates Air Line, the UK's first urban cable car which provides a vital link across the Thames in east London
- The first of up to 3,500 people being trained to work below ground at the Tunnelling and Underground Construction Academy in east London - Regular usage of Barclays Cycle Hire has risen by over 35 per cent in the last 12 months, from 6,714,017 journeys (Oct 10 to Sep 11) to 9,136,802 (Oct 11 to Sep 12). An increase of 2,422,785 journeys
- Casual usage of Barclays Cycle Hire has more than doubled in the last 12 months from 1,510,635 journeys (Oct 10 to Sep 11) to 3,520,791 (Oct 11 to Sept 12). An increase of 2,010,156 journeys
- Bus & Tram, Oyster pay as you go, Travelcard and TfL Tube/Rail cash fares tables below
- Download fares tables pdf


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Do-It® Screw-Locs
Sale price: Clearance price: Starting at: Sale starting at: Clearance starting at: Reg. price:
Custom stainless steel strew-locs to be molded in jig heads. Use with Screw-Loc molds. 100 pack.
Rated 4.8 out of 5 by 4
Rated 4 out of 5 by dude6 it works
This screw lock is strong enough and the screw has one turn more than on most jigs you purchase. The only problem is, I would like to be able to hook the screw lock over my hook when I am making my jigs. Either the Do-it molds arn't cut properly or the screw lock needs to be longer.
December 18, 2013
Rated 5 out of 5 by gem2425 quality product
Works well in football head jig mold, like the curved end that goes into the mold, should hold up good.
March 5, 2011
Rated 5 out of 5 by Hoggheadlures the thing to have on a jig
the screw locs are the only way to fish a shakey head i would not even pick one that did"nt have one i make my own and thats the only way i make them because they keep the worm straight and keep the nibblers from stealing the lure. great product well worth the time and money.
January 27, 2011
Rated 5 out of 5 by scottsfishin Do-it Screwlocs
The do-it screw locs work very well for the Shakey Head jigs I have been making. The screw loc is a little bit large for some small hand poured type worms but it does work very well for most. They also work well in all of the head sizes in the do-it shakey head mold.
June 14, 2010
1-4 of 4


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For years, Big Ten coaches have spouted off clichés about how difficult a grind the conference is week in week out, how there are no off nights, that you're in for battle in every match, and that there is no margin for error. While accurate in some sense, until the 2013 season, it seemed like a lot of coach speak to pump up the reputation of the league.
Read More »


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This page contains Final Fantasy Glitches for Mobile called "Melmond city of earth that attacked by vampire" and has been posted or updated on Jun 13, 2012 by Yosua. Let us know what you think of this Glitch by thumbs voting.
- Developer: Square Enix
- Publisher: Square Enix
- Genre: Role-Playing Console-style RPG
- Release Date: Jun 22, 2010
- ESRB: Not Set
Melmond city of earth that attacked by vampire
To find Melmond, first you must go to Marsh Cave to get Crown, than go to Western keep and kill Astos. After that you will get a Crystal eye. And than give that crysttal eye to matoya and go back to Elfheim. Give jolt tonic to the Healer and you will get Mystic Key. After that go to castle of Carolina and get Nitro powder. Than go to Mount Duegar and give Nitro Powder to people who smushing rock in canal. Than you can go to Melmond.
Back to all Cheats
Stuck on this game? Set a specific, clearly defined question and let others answer your question or view answers to previously asked questions. If you think you are an Final Fantasy expert then please try to help others with their questions.
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Learn how to take advantage of the interactivity of tools found in Photoshop, Illustrator, and InDesign CS4
Get instant access to this course & more
Instructor Dave Cross welcomes viewers to his course on CS4 integration
Using Bridge to help plan your project and organize the files you will be using
Place graphics directly from Bridge into Photoshop
Taking advantages of the automated features built into Bridge
Starting with the ideal color mode and resolution settings in Illustrator
Using the Illustrator color choosing options to set up the color scheme, and sharing that color palette with other applications
How to create basic shapes and designs and using multiple artboards in one document
How to move Illustrator graphics into Photoshop and InDesign with the most flexibility
Taking advantage of Illustrator layers in InDesign
Starting with the ideal color mode and resolution settings in Photoshop
How to take full advantage of the flexibility of Camera Raw, Smart Objects and Smart
Taking advantage of Photoshop layers in InDesign
Creating Layer Comps and using them in InDesign
How to move Custom Shapes from Photoshop into Illustrator
How to take artwork created in Illustrator and make in permanently available in Photoshop
How to turn Illustrator artwork into a fully editable multi-layered Photoshop document
The most important factors in setting up a document and taking advantage of Master Pages
How to import Photoshop and Illustrator graphics into InDesign
Working with text in InDesign
Taking advantage of styles that can easily be applied to text and graphic objects
How to create interactive PDF and SWF files
Using a displacement map to make an Illustrator logo look like it is printed on a shirt
How to create a wedding album template
Using Bridge and Illustrator to create a live 3D filmstrip effect
Thanks for following along. Hope you learned a lot.
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Dr. Craig B. Parker Music
History |
B. Parker teaches undergraduate and graduate music history and
also plays trumpet with the K-State Faculty Brass Quintet. He
has also taught a variety of music theory courses at K-State
as well as applied trumpet and horn. Parker was a member of
numerous professional ensembles, including the American Wind
Symphony Orchestra, Spoleto (Italy) Festival Orchestra, Long
Beach Symphony Orchestra, and the Composers Brass Quintet. Parker
was advisor in the subject area of brass and wind performers
for the forthcoming Grove Dictionary of American Music,
and is chair of the American Band History Research Interest
Group of the Society for American Music. At K-State, Parker
has won the William Stamey Award for Excellence in
Undergraduate Instruction and the Phi Kappa Phi Artist Award.
In March 2011, he received the Society for American Music
Distinguished Service Citation. |
► contact
us |


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A collection of news and information related to Michael Martinez published by this site and its partners.
Top Michael Martinez Articles
Displaying items 78-88
Thome dives into a new workout routine
Story | Feb 20, 2012 | 4:24 PMYou know an athlete is serious about getting in shape when he's willing to change his routine around at age 41. In an effort to aid and help mend his ailing lower back, Jim Thome dedicated himself this winter to...... -
Qualls surprised Philly wanted him
Story | Feb 23, 2012 | 4:24 PMChad Qualls got a warning from his wife when the Phillies called him during the offseason. "She said, 'You know you don't have that good of numbers in Philly?'" She was right. Qualls, who signed a one-year, $1.15 million... -
Kratz enjoying the moment; Lots of starter rest in Game 1
Story | Sep 20, 2011 | 4:25 PMErik Kratz was told on Monday night he'd probably get the start in Tuesday's game. But there's nothing like walking into the clubhouse and seeing your name on that dry-erase board. "Oh, he's awesome," he said. "They told me that...... -
Will head injury become a nightmare for Utley like it was for Morneau?
Story | Sep 7, 2011 | 9:24 PMA quick update on Chase Utley.... After getting hit in the head with a 91 mph sinker in the sixth inning Wednesday, he was pulled for a pinch hitter in the eighth because Charlie Manuel said he was having headaches....... -
Phillies, Polanco holding their breath
Story | Aug 8, 2011 | 4:24 PMInstead of Placido Polanco having his MRI today in L.A., the team decided to fly him home Sunday so he could have it in Philly today. The last thing the Phillies want is their All-Star third baseman to miss significant...... -
Story | Aug 3, 2011 | 9:24 PMI've been reading and hearing a lot of grumbling about the moves the Phillies made Tuesday to promote Freddy Galvis and Carlos Rivero to the IronPigs for the last month of the season while they're fighting for a playoff berth. You can bet those two, along... -
Story | Jul 30, 2011 | 4:24 AMEverytime we think we've seen the last of Domonic Brown in an IronPigs uniform, something brings him back. This time iit's the acquistion of Hunter Pence that will probably force the talented outfielder back to Coca-Cola Park. Brown's return to the minors... -
Story | Jul 8, 2011 | 4:24 PMThe Phillies today placed All-Star centerfielder Shane Victorino on the 15-day disabled list, retroactive to July 4, with a ligament sprain in his right thumb, the team announced. To fill his spot on the 25-man roster, the Phillies recalled infielder........ -
You make the call --- a reliever or a bat.
Story | Jul 19, 2011 | 4:24 PMThe word is the Phillies are seeking a reliever. Really? I don't get understand why. This team was ousted from the postseason last year because their offensive numbers in the postseason (and for much of the regular season) were not...... -
Updated: Phillies officially sign Castillo
Story | Mar 20, 2011 | 9:23 PMNobody had to say it. Actions speak louder than words, and the Phillies' actions Sunday night made a huge statement. The club, favored by many to win the World Series, has been without its second baseman, and management is clearly...... -
Amaro gives Utley update
Story | Mar 24, 2011 | 4:24 PMPhillies GM Ruben Amaro Jr. finally acknowledged the obvious about Chase Utley. When asked if he would start the season on the disabled list, Amaro said, "I would think so. I haven't seen him on the field yet and we're......


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The Right Way to Add Color to Your Home
Try your own variations on these colorful, low-cost ideas borrowed from the Hollywood Hills home of two Tinseltown decorators.
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Browse these custom storage and organization ideas to find ways to maximize space in every room of your house. - 25 Ways to Create an Outdoor Oasis
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- Maximize Your Kitchen Storage
- 50 Beautiful Beach-Inspired Bedrooms


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Supplementary Images
104 The Cries of London Engraved after ye Designs made from ye Life by M Lauron. Printed for Iohn Bowles (c. 1740)
Marcellus Laroon's The Cryes of the City of London drawne after the life were originally published in 1687 by Pierce Tempest, and were reprinted by him in 1688, 1689 and 1709. In 1711, 1713, 1731 or 1733 they were reprinted with the addition of numbers by Henry Overton. In c. 1760 Robert Sayer modified and reprinted them in serial parts and they were finally reprinted in 1821 by H.R. Laurie; there were also pirated editions. The publication history of the Cryes is thus very complex.
This set of c. 1740, in miniature format, was published by John Bowles who was trading from the Black Horse in Cornhill from c. 1740. Bowles acknowledges Laroon as his source, whereas many publishers did not. This set has 72 images, 12 of which are original. Despite its small format, it is unlikely that it was intended for the juvenile market. A comparison between the 'original' plate (in the republication by Overton) and this re-engraved set can be seen in the print Buy a fine table basket, which appears in the adjoining section (no. 126). The title page includes the French translation, but the small format precludes the usual translation into Italian.
The title page and letters a) to d) are based on the original prints by Marcellus Laroon.
However, the set is consistently engraved in the mirror image of the original Laroons (with the exception of the text), the images having been copied straight onto the copper plate, without being reversed.
(a) The Cries of London Engraved after ye Designs made from ye Life by M Lauron. Printed for Iohn Bowles (c. 1740)
Title page.
The image is based on the original first title page of The Cryes (there were two title pages in Laroon's original).
Douce Portfolio 139 (54)
(b) Pritty Maids, Pritty Pins, Pritty Women
Pins came in three grades and two colours (silver and black, for mourning). Although fifteen sizes were available, street sellers sold only the commonest types, buying them by the ounce and mounting them on cards. Although pins were used in quantity, pin sellers were among the poorest street criers.
Douce Portfolio 139 (89)
(c) Buy a fine Table Basket
See no. 126 for caption
Douce Portfolio 139 (102)
(d) Buy my fine Singing Glasses
From c. 1635, the glass trade in London was controlled by the Company of Glass-sellers who prosecuted illegal hawkers. However, novelty singing glasses were probably excluded from this control. The shorter glasses in the hawker's left hand are 'singing glasses' or 'music glasses,' none of which survive today. The longer glasses were fitted with mouthpieces with reeds, and were called 'glass trumpets' or 'glass horns.'
Douce Portfolio 139 (100)
The following images did not appear in any of the editions of Laroon.
(e) Scotch or Russia Cloath
Scotch cloth was 'a textile fabric resembling lawn, but cheaper; said to have been made of nettle fibre' (OED), while Russia cloth was a coarse linen.
Douce Portfolio 139 (65)
(f) Fine Ground Spectacles for all Sights
Spectacles were sold by hawkers in both town and country. In the 18th century, opticians' skills were improving in adapting lenses to specific sight. However, much damage was done by inappropriate spectacles sold by hawkers.
Douce Portfolio 139 (99)
(g) Fine Tye, or a Fine Bob Sir
This enterprising seller of wigs has established a makeshift stall in Middle Row, 'Holbourn'. His wares relate to those of nos. 3 and 213
Douce Portfolio 139 (95)
(h) Buy my Artichoakes
There is an unpublished sketch for a seller of artichokes in the Laroon manuscripts at Blenheim Palace, Woodstock, but it is unlikely that this would have been known to Bowles. It bears little relation to the image in this set. The selling of vegetables was, of course, seasonal. How long this poor woman could struggle with her load is questionable.
Douce Portfolio 139 (64)
© Bodleian Library 2001


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Houston family caught in health care enrollment confusion
Jerry Baker, Freelance
January 3, 2014
Sabrina Carr took three of her children to a doctor Thursday, uncertain whether the insurance plan in which she enrolled her family through the federal health insurance marketplace would cover the appointment.To continue reading this story, you will need to be a digital subscriber to HoustonChronicle.com.
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Home & Garden
Extend the life of your watches and keep them organized in style.
It's 10pm, do you know where your watches are? The answer is simple when you keep your finest timepieces safe and secure inside the Stauer Luxury Watch Case. Extend the life of your watches by preventing nicks, scratches and scuffs. Proper storage also reduces exposure to harmful dust and dirt which can damage the delicate mechanics of complicated timepieces. Organization also means that you'll never have to go hunting for your favorite watch again! Each Luxury Watch Case protects your collection with a plush micro-fiber lining and individual watch pillows. The pillows keep your watch in perfect shape and holds each unique case firmly in its place. The handsome black design fastens shut with a gold-toned snap latch. This classic 8-watch case also features two smaller compartments for holding rings and other jewelry.
Measures 12"L x 8"W x 4-1/2"H.$199.005.0/5 (1) -
Home & Garden
Get ready for the holidays with holiday decor, or create an outdoor oasis with garden and patio furniture and fashions that are fun and functional.
3-Ring Binder GRID-IT! Organizer
The GRID-IT! system provides endless configurations for your digital devices and school supplies. The convenient size makes it a great companion for your 3-ring binder, backpack or school bag.
*The Most Versatile Organization System Available
*GRID-IT! organization system - a rubberized woven elastic object retention system for gadget organization
*Ideal for organizing iPod, school supplies, calculator, USB memory stick and other digital devices
*Versatile Organization
*Endless configurations
*Designed to hold items firmly in place
*Configure GRID-IT! your own way!
Product Info:
*W:8.5" x D:0.375" x H:11"
*0.6 lbs$19.99


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See All Contributors »
Watch whole video [ame=http://www.youtube.com/watch?v=dwGm0v0BJbw&feature=player_embedded]YouTube - Goose Fight[/ame]
Wait I thought this was inside a McD's? I must be behind in my video watching again.
Originally Posted by isuno1fan Watch whole video YouTube - Goose Fight Holy crap, did not see that coming.
Originally Posted by AltHawk Why would it? One bad game doesn't change a thing. Iowa will still be a darkhorse B1G championship contender, and Iowa State will be lucky to make the NIT. If you ask the basketball analysts outside the state of Iowa I think you would be surprised to hear their responses. Iowa was pegged as a preseason top 5 team by one ESPN analyst and is ranked in the vast, vast majority of preseason top 25 polls
Rough day for that goose.
great white buffalo http://centraliowastormchaser.blogspot.com/
I think we know who the winner was.
That is fake. This is from the new movie Final Destination Goose edition. Seriously thought the title of the thread I was thinking goose got his *** kicked like 20 years ago when they flew threw a jet wash and Mavrick could not recover.
Nobody but HB knows for sure. You pretty much know nothing....like Knownothing would like to say. Word
Oh ****! BAM!
Originally Posted by jaretac I think we know who the winner was. The fans??
Did anyone else notice how the other geese stood idly by and watched this happen? How dare they.
Did anyone else notice how the other geese stood idly by and watched this happen? How dare they. They need to be punished
I don't think he necessarily got his *** kicked. If you turn the volume way up, right before he leaves he clearly says, "***** ain't worth it".
If it were a duck that would make some good Alfac parody commercials.
The First Rule of Goose Club is............. YOU DO NOT TALK ABOUT GOOSE CLUB! The Second Rule of Goose Club? If this is your first day with the flock, you have to fight.
"Correct me if I'm wrong, Scotty.......but if I kill all the golfers, they'll lock me up and throw away the key!" Carl Spackler
Originally Posted by Cy4Patriots They need to be punished I'll call up the charters up north. If we have to, we can patch over the grey ducks to give us some muscle when we retaliate.
____________________________________ You can't die. That would upset the equilibrium in the Cave. Warning: Posts contain 98% post-sarcastic content. Hoiball
Forum Rules


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Portfolio Gallery.
Below we have a selection of our websites to give you a brief glimpse into our world of web design. The clients involved are quite different, and therefore so are the websites created for them.
Heidi has been in body work for many years now, and needed a site to compliment her Shiatsu professionalism and convey the warmth and personal touch needed for this type of service. The careful choice of colours and layout makes the site feel inviting and calming.
Custom graphics and careful wording designed in partnership with Heidi produce a website with a very pleasing feel. Only when working together, can a design team and a client both get the most out of the resulting site.
Click on the image to open Heidi Armstrong's site in a new window.
Kieran's Mad House is a fun site built around the creative ideas of kids for kids! Stories and fun ideas to amuse the younger generation, while trying to inspire them to get involved too. Games, fun downloads, and some great videos made by kids all go to bring a smile to a young face or 2!
There are more crazy things on the way, so watch out for more madness to come!
Click on the image to open Kieran's Mad House in a new window.
This site had to appeal to both the kids who are the main users of the products, and to the parents who will undoubtably be buying them. The fun pictures and bright colours are just the right thing for this type of audience.
This website was built around a WebKarnage custom RapidWeaver theme, only used for this site. This makes updates less time consuming than non-theme systems, while keeping a unique look for the site.
The use of a carefully chosen colour palette was important, and balancing warmth of colour and clarity of content carefully.
Made for a family business, a butcher in North Cornwall (S.W. England), this website had to have the feel of a rural traditional and caring business, the feel of the wonderful Cornish location and the quality of the meat for sale.
The colours are chosen from the business' own stationary, and compliment the beautiful Cornish landscape photographs used in the header.
The client had very positive involvement that we found very inspiring and enjoyable, giving us clear views on what they did and didn't like. Very professional people.
Photographs used include some taken by Nigel Watts and Barbara Le Main.The amount of input from the different clients varied remarkably, and we felt quite comfortable with how it worked with each one of them, as the ideas and approach for each website were laid out carefully, and responsibilities were delegated accordingly.
We are hard at work on several websites as you read this, and we will be hoping to have some of these included on this page! From a property site, to a food retailer and a rock band, they are very different in size content and complexity.


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Download Flash Player to view this content.
All in a Day | Feb 21, 2013 | 9:06
Identifying some long-ago faces
Remembering a photo of the just-passed Eugene Whelan, we tried to identify who else was in the infamous shot of the former agriculture minister getting sprayed with milk. One of them gave us a call...


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Please note: This is a beta version of the new dblp website.
You can find the classic dblp view of this page here.
You can find the classic dblp view of this page here.
H. Harris
2000 – 2009
- 2009
- [j1]C. Martin, Mike Metcalfe, H. Harris: Developing an implementation capacity: justifications from prior research. JORS 60(6): 859-868 (2009)
1990 – 1999
- 1998
- [c1]Richard McClatchey, Zsolt Kovacs, Florida Estrella, Jean-Marie Le Goff, H. Harris, Nigel Baker, T. Le Flour, Alain Bazan: The Integration of Product Data and Workflow Management Systems in a Large Scale Engineering Database Application. IDEAS 1998: 296-302
data released under the ODC-BY 1.0 license. See also our legal information page
last updated on 2013-10-17 15:32 CEST by the dblp team


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Dr. Ali Mirebrahimi-Tafreshi MD is a male Internist, has 18 years of experience and practices in Internal Medicine.
Dr. Ali Mirebrahimi-Tafreshi has
1 office location.
2108 Arrowleaf Dr
Vienna, VA 22182
Phone Number
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Vienna, VA 22182
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License & Identifications
A medical license is required for a doctor to practice medicine in a particular state. Requirements vary by state but most require, at a minimum, post-graduate training in the doctor's specific specialty. An NPI number is a national identifier unique to an individual health care provider and is managed by the Center for Medicare & Medicaid Services (CMS).
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Dr. Mirebrahimi-Tafreshi graduated from Shahid Beheshti University Of Medical Sciences, Tehran.
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Dr. Ali Mirebrahimi-Tafreshi practices Internal Medicine near Vienna, VA.
See Vienna Internists.


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Bina Peltz '15
Yoseloff Hall
Hi guys and welcome to Butler! My name is Bina, I'm from Lower Merion, PA, and I am a rising junior in the politics department. When not getting excited to be a Butler RCA, I am a co-convener of the Religious Life Council, Princeton's interfaith student group, and a member of the Center for Jewish Life's student board. I also am a member of the University Press Club and work as a freelance journalist. After two years of Butler livin', I can assure you that you are repping the best college at Princeton. Looking forward to meeting you!
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