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Keep Your Child's Eyes on the Prize
You're listening to an audio excerpt from James Lehman's Total Transformation program, a parent's program for managing challenging behaviors in children. For more information on how to qualify for your FREE Total Transformation program, visit thetotaltransformation.com/freesample. That's thetotaltransformation.com/freesample.
L: James, you mentioned accountability. Creating a culture of accountability. What does that mean? Can you explain that and how, what it means to parents and kids.
J: First of all, when we start with accountability, one of the things that I talk to teachers and parents about is creating a culture of accountability. And that culture of accountability occurs between two people. So when we talk about what's on TV, what they're learning in the movies, what their video games is, that, that's fine. But the culture of accountability comes with, this is how I'm gonna talk to you and this is how you have to talk to me. This is what I'm gonna expect of you and this is what you can expect of me. That's very clearly learned out. That you're accountable for the way you talk to me and treat me. You're accountable for your responsibilities and you can expect me to take responsibility to be accountable for my responsibilities. I'm gonna pay the rent, I'm gonna have food on the table, I'm gonna make sure that we have a place to live. You have to talk to me appropriately, you have to do your schoolwork and you have to learn how to solve life's problems without hurting other people.
MG: I think it's important to note James that a culture of accountability isn't just a parent child thing. We even as adults need to be accountable; we are accountable every day to someone.
J: That's right, well, I don't think people are accountable to a culture. I think that that develops between people. Between individual people and groups. So even personal relationships and work relationships.
L: Work.
J: Work. I'm accountable to that job. I'm accountable to my role in that business. I'm accountable to that business. They're gonna pay me, that's what I expect of them, they expect me to do the role that they defined for me. They also expect me to do it with some quality and some efficiency.
MG: So as a parent, what you're setting your child up for by expecting him to be accountable to you is the whole mindset that you will always be accountable to someone. This is a coping skill. This is a problem solving skill you have to learn.
J: Absolutely. Look, when you hold your child accountable, when you develop that culture of accountability, you as a parent have a responsibility to teach that child to acquire the skills he's gonna need to be able to be accountable. People who can't be accountable for their homework disrespect other people. People who can't be accountable for their behavior turn it around and challenge you and act out. So when you're having a culture of accountability, there's a two–way thing. I expect you to do the right thing and you can expect me to teach you how to do the right thing.
MG: So my job as a parent then is to set specific standards, to set specific goals, to set attainable landmarks that a child can say, if I do this, I become accountable. If I do this, I'm behaving responsibly.
J: Yeah, it's not only setting goals. It's giving the skills to reach the goal. So let's say I'm a parent and my goal is that you're gonna sink five throws from the free throw line in basketball out of ten. Well I just can't put you up there with a ball and tell you do it, that's my goal. I've gotta show you how to do it. I've gotta show you how you place your feet, how you place your arms. How you propel the ball. I've gotta spend some time practicing with you. I've gotta show you how to do these things and I've gotta practice them. So it's not setting the goals, it's giving the kid the skills. Acquiring the skills yourself for an understanding of what it takes. Using the tools and using the skills.
For more information on how to qualify for your FREE Total Transformation program, visit thetotaltransformation.com/freesample. That's thetotaltransformation.com/freesample.
James Lehman had a very personal understanding of kids with behavior problems. He displayed severe oppositional, defiant behaviors as a child and teenager, and became a Behavioral Therapist specializing in helping troubled children, teens and their families for 30 years.
Janet Lehman has over three decades of clinical experience working with out–of–control children and teens and their parents. Working in group homes and residential treatment centers, Janet helped children with serious behavioral disorders learn to get their behavior under control.
Are you often exhausted as a parent? Do you regularly feel drained, overwhelmed and off-balance when it comes to raising your kids? This week, Erin Schlicher, a mom and Parental Support Line advisor for the Total Transformation Program, gives you some concrete advice on how to juice up your parental batteries and get back on firmer ground.
Many parents write in to Empowering Parents and ask, "Is it too late to change the way I parent my child—and will it actually work if I do?" In this article, James Lehman explains how you can change the way you parent, and why your child's behavior has a much better chance of improving when you do. James gives you 7 ways to be a more effective parent, starting today.
Even before you become a parent, you start forming ideas about how you'll raise your child. You get advice about it from all sides—your own parents and family, your friends, and books by so-called experts tell you the rules of good parenting. But most people soon find out that some of these techniques are simply fads—and many of them don't work at all. Read on to see what James Lehman thinks are the top five most ineffective parenting concepts out there.
You'd do anything for your child, but you feel guilty about admitting the truth, even to yourself—sometimes you don't like him very much. It's a secret that many parents of acting-out kids share, but rarely confess to anyone. James Lehman explains how dealing with a difficult child can take its toll on the parent-child relationship, and he gives you some practical advice on how to handle it.
Do you feel like your family members, your kid's teachers, and even counselors blame you for your child's acting out behavior? You're not alone. As James Lehman says, there are countless parents out there living in little prisons—feeling trapped, isolated, and ashamed of their child's defiant or out of control behavior. If you're in this situation, James has a message for you: you aren't your child's problem—you are the solution.
Does your child often perceive himself as being right when he's wrong and wrong when he's right? Some children have a hard time picking up on other people's expressions, body language or social cues. These kids are often prone to thinking they're being disapproved of or disliked when they're not.
Have you ever listened to parenting advice, all the while thinking, "That won't work with my child—nothing does. He's too difficult; no one can get through to him." If you've ever felt this way, stop what you're doing and read this article.
Does your child's behavior become more obnoxious, demanding and "smart-alecky" when he has an audience? Some kids just seem to "step up the show" as soon as their friends come over. You'll see this happening with both kids who are occasionally out of line, and those who are obnoxious chronically.
When you have a child who acts out, throws tantrums or is disrespectful, their embarrassing behavior can make you want to curl up into a little ball and hide. Here, James Lehman, MSW gives you some tips on how to cope—and how to teach your child the skills he needs.
When you have a child who acts out and is disrespectful, it's easy to compare him to the so-called "good kids" who never seem to get into trouble or give their parents grief. Many people feel hopeless about the possibility of ever teaching their child to "magically" become the kind of well-behaved member of the family they envisioned before they had him.
"On the way home from work every day, I start getting stressed out because I know that my 15-year-old son will be there waiting, ready to start a fight with me. There are times when I just want to turn the car around and not deal with him anymore, but I know that's wrong. I'm so tired of the screaming matches and power struggles. What can I do?"
Every child feels like they don't fit in at some point. Even adults feel that way occasionally: we all experience being "alone in a room full of people." With kids, the need to be part of a group is instinctual; it's survival. They want to fit in and be like everyone else because it gives them a sense of safety and security. So when your child tells you they don't fit in, they're also saying, "I don't feel safe." The anxiety comes from thoughts of, "I'm different; I'm vulnerable." And sadly, other children tend to focus on kids who are different and can be very cruel.
In my office I've dealt with many, many parents through the years who were really discouraged about their kids' behavior. They felt hopeless and wondered if things were ever going to change. And the feelings they had were understandable: when you have a child who acts out in very aggressive and destructive ways, who is verbally abusive or physically destructive of property, or who even assaults siblings and parents, you feel powerless...
When adolescents say something is boring, what they're often expressing is a low level of anger and frustration. My guess is that this comes from the fact that either they don't have anything interesting to do and they're frustrated, or the task they have to do isn't exciting and requires attention and energy. So when you say, "It's time to go do your math now," and a teen responds, "Math is so boring," they're expressing a low level of frustration and anger about having to do their math homework, probably because math is boring to them.


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Sleep Inn
2321 Willis Rd.
Richmond, VA 23237-2947
Phone: (804) 275-8800
Fax: (804) 275-0949
Falling Creek Ironworks Archeological Site
Renowned for being the pioneering iron manufacture resource in North America, the Falling Creek Ironworks was established in 1619. Although its establishment was momentary due to the Native Americans' attack in 1622, it is of great historic significance. After being rediscovered in the 21st Century, the site is presently located in Chestfield County. It works to preserve, conserve and further explore the archaeological spots and resources. It also encourages the scientific learning of iron-working sites and materials.
6267-6399 Jefferson Davis Highway
Richmond, VA 23234
+1 804 379 1666
Earn valuable points toward free nights.

subset: commoncrawl


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Joe Christensen covered Major League Baseball for 15 years, including three seasons at the Baltimore Sun and eight at the Star Tribune, before switching to the college football beat. He's a Faribault, Minn., native who graduated from the University of Minnesota in 1996. He covered Jim Wacker's Gophers for the Minnesota Daily and also wrote about USC, UCLA and the Rose Bowl for the Riverside Press-Enterprise before getting this chance to cover football again.
Email Joe to talk about the Gophers.
Gophers tight end Maxx Williams is planning to announce his decision on whether to enter the NFL Draft today at 1 p.m., according to his family.
Williams, a third-year sophomore, is expected to become the first Gophers football player to leave school early for the NFL Draft since Laurence Maroney, who was a first-round pick (No. 21 overall) by the Patriots in 2006.
Stay tuned.
ORLANDO, FLA. -- The Gophers held their first Florida practice today in preparation for the Citrus Bowl, and Star Tribune photographer Liz Flores and I made it just in time to see it. The team allowed photo and video access for the first 20 minutes, so we'll wrap some of that into tonight's coverage.
Some quick jottings off practice:
* Gophers coach Jerry Kill confirmed that running back Jeff Jones finished the fall semester with a high enough GPA (Jones needed a 2.5 or above) to gain eligibility for spring practice. Sid Hartman had this news in his Sunday column. The Gophers were just waiting for the grades to become official, and now that's a done deal.
* Drew Wolitarsky, who missed the last four games with a sprained ankle, looked very good running drills. Kill said Wolitarsky is good to go for the bowl game.
* Kill said offensive tackle Ben Lauer, who has been out with mono, would have a limited role, at the most, in the bowl game. That limits the Gophers depth. They have Josh Campion and Jonah Pirsig starting at tackle, and those two will have their hands full against Missouri's defensive ends.
* It was overcast at Freedom High School but a very comfortable 72 degrees. Temperatures are expected to be in the low 80's the next three days.
The Citrus Bowl Parade will run through downtown Orlando on Dec. 30, two days before the Gophers play Missouri, and Wednesday, the honored guests for the parade were revealed.
According to a Citrus Bowl spokesperson, the grand marshal will be former NBA All-Star Grant Hill. Minnesota's VIP Guest will be Al-Star closer Glen Perkins, and Missouri's VIP guest will be its chancellor, Dr. R. Bowen Loftin.
Perkins went 19-5 with a 2.87 ERA in two seasons for the Gophers before the Twins signed him as a first-round draft pick in 2004. The lefthander has posted 70 saves over the past two seasons for the Twins, making the All-Star team both years.
Last year's Citrus Bowl pitted Wisconsin against South Carolina. The parade grand marshal was PGA veteran Justin Rose, and his "VIP guests" were both Heisman winners – George Rogers from South Carolina and Ron Dayne from Wisconsin.
The parade will feature the Gophers and Missouri marching bands, as well as various high school bands and citrus floats. For more on the parade, visit FloridaCitrusParade.com.
Note: Sun Country Airlines added five flights from Minneapolis to Orlando for the bowl game. Details here.
The Gophers will play in the Citrus Bowl on Jan. 1 in Orlando against Missouri, the Star Tribune has confirmed.
It's the first time the Gophers have drawn a New Year's Day bowl game since they defeated UCLA in the 1962 Rose Bowl.
Missouri (10-3) won the SEC East but lost 42-13 to Alabama in Saturday's SEC title game. The Tigers also lost to Indiana in September.
The Gophers (8-4, 5-3 Big Ten) appeared to catch a break Sunday, when Mississippi State jumped ahead of Michigan State in the final College Football Playoff rankings.
The Orange Bowl was under contract to take the highest ranked Big Ten or SEC team that didn't make the four-team College Football Playoff. That would have been Michigan State based on last week's rankings, but it wound up being Mississippi State.
If the Big Ten team had landed a team in the Orange Bowl, it wouldn't have been able to send one to the Citrus Bowl.
Ohio State landed a berth in the four-team College Football Playoff. Michigan State got a bid to play Baylor in the Cotton Bowl. And with the Citrus Bowl back in play, the rest of the Big Ten benefited.
The Citrus Bowl was called the Capital One Bowl from 2003 to 2014. It actually dates to 1947, when it was known as the Tangerine Bowl before changing its name to the Florida Citrus Bowl.
The Gophers could be back in play for the Citrus Bowl, with the Outback Bowl and Holiday Bowl seeming to be the other top possibilities, with their bowl announcement coming later this afternoon.
The announcement is coming at 5:30 p.m., though word could leak earlier. We'll post all the latest news here.
The College Football Playoff selection committee did the whole Big Ten a favor by moving Mississippi State ahead of Michigan State in the final rankings, even though both teams had a bye this week. The Gophers wound up No. 25 in the final rankings.
Because of that Mississippi State (not Michigan State) is heading to the Orange Bowl. If Michigan State had drawn that assignment, the Big Ten would not have been able to send a team to the Citrus Bowl.
But Michigan State will play Baylor in the Cotton Bowl. Ohio State is headed to the College Football Playoff as the No. 4 seed.
The Citrus Bowl (Jan. 1 in Orlando) will get next dibs followed by the Outback Bowl and the Holiday Bowl. Even if the Citrus Bowl would prefer Wisconsin or Nebraska, the Big Ten could step in and make them take the Gophers.
Nebraska played in the Gator Bowl (Jacksonville, Fla.) last year and the Capital One Bowl (in Orlando) two years ago. Wisconsin played in the Capital One Bowl last year and was in Orlando five straight years between 2005-2009.
In his latest projections for CBSSports.com, Jerry Palm has the Gophers playing Missouri in the Citrus Bowl.
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Biology of protists. There are many protozoan diseases that affect humans. Sometimes the pathogens need an alternative host in which to complete their life cycles—we may not know what that host is, or we may not be able to culture the host in the laboratory. Secondly, and more controversial, is the idea that protozoan infections do not affect the United States and other countries in which much of the microbiological research took place in the early to middle 20th century, when much was learned about temperate pathogens. Only when the Suez Canal, Panama Canal and Vietnam War projects involved huge numbers of United States citizens did the government of the United States invest money into such research. In some of the areas most affected by protozoans, the standard of living is so low that the pharmaceutical companies do not see potential profit, even if the theoretical market demand is high.
Chegg is one of the leading providers of homework help for college and high school students. Get homework help and answers to your toughest questions in math, calculus, algebra, physics, chemistry, science, accounting, English and more. Master your homework assignments with our step-by-step solutions to more than 3000 textbooks. If we don't support your textbook, don't worry! You can ask a homework question and get an answer in as little as two hours. With Chegg, homework help is just a few clicks away.


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Rarely available 2002 built home with traditional feel in the heart of Coral Gables. Fine finishes throughout, marble flooring, hurricane impact windows and doors and wrought iron railing, Chicago brick walkway, fountain, corner lot and one car garage. Beautiful kitchen with wood cabinets and granite countertops and top of the line appliances. Home has large rooms and separate dining, living and family rooms. All bedrooms are upstairs. Laundry room is also upstairs. Lot can fit a pool. Click here to learn more about this listing..
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Reviews — From the April 2004 issue
It takes a stadium
Will it play in Pittsfield?
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Will it play in Pittsfield?
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A good word for Mexico City
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Acreage of a Christian nudist colony under development in Florida:
Continuing Care, Inc. (Venice, Fla.)
Florida's wildlife officials decided to remove the manatee, which has a mild taste that readily adapts to recipes for beef, from the state's endangered-species list.
A 64-year-old mother and her 44-year-old son were arrested for running a gang that stole more than $100,000 worth of toothbrushes from Publix, Walmart, Walgreens, and CVS stores in Florida.
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"He could be one of a million beach-bound, black-socked Florida retirees, not the man who, by some odd happenstance of life, possesses the brain of Albert Einstein — literally cut it out of the dead scientist's head."
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- My BackyardA short film by Ari Kruger
'A multi-layered visual treat. Zach is writing a film script and decides to explore 'his own backyard' in order to interrogate his feelings for and impressions of his country. A riotous mix of reality and sub-conscious projections that is both thought-provoking and amusing.'The film was shot predominantly on green screen over a three day period in September 2009.Careful planning was necessary to ensure that we got all the shots we needed with actors pretending to interact with their environments and events happening.I first storyboarded the entire film and then created a 3D previz which we followed closely on set.I then spent many months after the shoot creating all the 3D environments and compositing them together with the live action footage.I hope you enjoy !
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Students at Hopwood Hall College were treated to a special visit by Coronation Street star Marc Anwar.
Hopwood Hall College has launched its new Apprenticeship Academy with the help of celebrity chef Andrew Nutter.
Young chefs from across the region flocked to Hopwood Hall College this week to take part in the Rotary International in Great Britain and Ireland (RIBI) Young Chef Competition.
Students at Hopwood Hall College have raised an impressive £900 for Comic Relief by running a range of activities including dressing up for some great picture opportunities!
The Greater Manchester Colleges Group (GMCG) is launching a competition on Monday to help ten lucky young people achieve their 'Dream Job'. The competition, which is being funded by City Deals funding from New Economy, brings together ten colleges across the Greater Manchester region in a project that aims to raise the profile of apprenticeships.
Hopwood Hall College students helped to get Rochdale residents to go digital at the weekend, as part of the Rochdale Digital Festival at Number One Riverside.
Hopwood Hall College has unveiled its brand new theatre at its Middleton Campus with the help of a Hollywood director and an X Factor star.
Hopwood Hall College is the best performing college in Manchester, according to league tables published last month.
A vocational college, set across two campuses in Middleton and Rochdale. We offer practical full and part-time courses including short programmes in the community, FREE GCSE English and maths, foundation degree level qualifications and Apprenticeships.
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With over 200 courses on offer, including new programmes in Building Maintenance, Dental Nursing, Painting & Decorating, Plastering, Plumbing and Sports Science we're sure to have something that's just what you're looking for.
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Birgitta Ulv Arendsdtr
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Master of Studies (MSt) degrees
A Master of Studies (MSt) is a part-time Master's degree. It is usually undertaken over two years, and contains a significant taught element and a research project with associated dissertation.
Cambridge's MSt programmes are designed to be flexible in order to support students with a variety of circumstances, including international students. Find out more about what an MSt involves.
Please note that due to Government policy changes we are no longer able to accept TOEFL language test. Please contact the Admissions team if you feel this affects your application.
Join us for our Open Day at Madingley Hall on 2 April 2015. Find out about our courses and choose from more than 50 free talks, tours and other events throughout the day!
Select the course you wish to study from the MSt course directory.
Download the MSt application guide which gives details of the process and what you need to do and consider as a potential applicant. You can either print it out as a handy reference or use it electronically.
Visit this page when you're ready to start the application process. Please consider the first two steps (see above) before you begin.
A list of key contacts for each MSt course.
MSt handbook for University staff
If you are involved in delivering MSt programmes, you may find this handbook useful. It has been designed as a guide to the proposal, approvals and administration processes of MSts and is not intended as a guide for students.
Not only were the staff superb, but my course peers were of the very highest international calibre with careers in astro-science, medicine, diplomacy, investment banking, law, management consulting, academia, NGOs, the military, and other professional fields. So, there are also amazing networking opportunities.
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Podcast: Evolution of The Apocalypse – Eps 41
Evolution of the Apocalypse — Episode 41 "Saving The World One Podcast at a Time" This week on the show Matt and Mike review 2 products the Eat N Tool and The Bug Out Box Kit! We rap up The Walking Dead season 3! Vist Mike & Matt on the EOTA website, www.evolutionoftheapocalypse.com


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Passover Workshop 2015
8 March, 2015, 10:02 am
What makes Passover special? A workshop where you will learn to enrich your Passover Seder on Wednesday, March 18th 2015 from 8:30 AM – 10:00 AM for all members of the Ilan Ramon Community. Workshop led by Rivka ben Daniel.CLICK HERE TO LEARN MORE


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What Houzzers are commenting on:
nvm12004 added this to nvm12004's ideas
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Like rug what does it say!!
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living room
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Such a cute idea to have words on this outdoor rug.
Le Poeme Indoor Outdoor Rug
Such a cute idea to have words on this outdoor rug. — Kirsten Krason
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The Philadelphia Association of Black Journalists is seeking nominations for the people to be honored in 2015.
What journalists deserve honors for the work they've done? Who deserves community service kudos?
PABJ is accepting nominations through April 20th.
You don't have to be a PABJ member to nominate someone!
To submit nominations:
Email PABJ 2015 nomination form, supporting narrative & links to
Postmark nomination materials to:
P.O. Box 8232, Philadelphia PA 19101
Postmarked by Wednesday March 4, 2015
Community Service Award: Awarded to a journalist, member of the media or a community person who has had a positive impact on the black community or black communities.
Trailblazer Award: Awarded to a pioneer black journalist of extraordinary accomplishment who has broken barriers and blazed trails. Nominees may be living or deceased and have contributed to the understanding or advancement of issues and people of the African Diaspora.
Lifetime Achievement: Awarded to a black print, broadcast, online or photojournalist, with a minimum of 15 years in the industry. Nominees in the category may be living or deceased and must have made or still be making an extraordinary contribution to the enrichment, understanding or advancement of black life and culture.
Journalist of the Year: (Honorees to be selected from the broadcast, print and/or online fields, at the discretion of the committee/board):Awarded to a black journalist who has distinguished himself or herself with a body of work from the 2013 calendar year that was extraordinary in depth, scope or significance to African Americans or the African Diaspora. (Submit 3-5 work samples from the 2013 calendar year.)
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The only 2 types of exercises you can do for a bigger chest are…
Click photos to see how to do bench presses for a bigger chest
Click photos to see how to do Dips for a bigger chest
The ONE type of exercise that's not necessary for a bigger chest is…
Chest flye exercises such as pec flyes, cable flyes, dumbbell flyes and bodyweight flyes because…
Click photos to see how to do Flyes for a better looking chest
Click on photos to see how to do exercise
Group B
Click on photos to see how to do exercise
When doing the basic chest workout above↑…
Unless you're a bodybuilder you really don't need to worry about working every individual area of your chest and…
You can build a bigger good looking chest just by doing the basic flat bench press, dips and regular flyes but if you're really self conscious and you really want to bring out the detail in each area of your chest…
If you're going to work all 3 areas of your chest in the same workout…
Here's a quick example of a workout you can do 1-to-2 days per week working all 3 areas of your chest…
But a better way to get all 3 areas of your chest is to do a regular 4-to-6 sets of 4-to-12 reps workout doing middle chest compound exercises like dips and flat barbell or dumbbell bench presses (which basically works your entire chest anyway) followed by you doing chest isolation exercises for your upper and lower chest - for example…
1. Bad nutrition
Use this 7 step diet to make sure you're eating the right amount of calories and getting enough protein in your diet to build muscle.
2. Bad form
Go thru all the chest exercise videos here to make sure you're doing the exercise correctly. Absolute perfect form is NOT necessary when doing all of your reps (or repetitions) of a chest exercise but you should at least strive for near perfect form on most of the reps you do.
3. Not getting stronger
Remember: if you're doing the same workout over & over using the same amount of weight, sets and/or reps each workout then don't expect your chest to get any bigger and stronger unless your goal is to maintain the chest size you have.
Make sure you also see…
You may also want to look at…
I am intermediate and and planning to start advanced workout plan. I want to ask that can I start doing chest in morning and back in evening on monday and shoulder in morning and arms in evening on tuesday.
November 23, 2014
of course you can
November 23, 2014
I have a question? you know the 50/50 push ups and pull ups video that you did. How many days or week to do this?
August 13, 2014
are you doing this in addition to something else?
August 14, 2014
Love this site as its so informative, My problem is I'm at a loss of where to go next. I'm 6'4 14st 11 (dropped from 18st) My Body is still massively out of proportion i have a 40" waist and 13" Biceps. I'm happy with my weight but I need to try and bulk out now whilst losing fat. My scales (whilst not overly accurate) say I still have 28% body fat. Any advice for a complete beginner? I only have access to dumbbells at the minute as I have to workout at home
June 19, 2014
June 19, 2014
Starting this today thanks, hoping for some good results
June 23, 2014
Hi adrian,
is it okay if i use a floor press, rather than a bench press? or would i be missing much.
June 02, 2014
that's fine. it should give you the results you are looking for but if not then switch to dumbbell presses or dips.
did you pick the floor press as injury prevention?
June 03, 2014
Part of it, is to prevent injury and the second thing, is when I lower the bar, to low, i tend to have an unease feeling in my shoulders.
June 04, 2014
okay then, do what is safer/best for you. You should still be able to get good results with that movement
June 04, 2014
Hey Adrian ,
Me again i really do These Things you ve told me but results arent really there
Maybe i Don t do These exercises right or the wrong chronology is wrong
It Would ne fantastic if you could make me a plan i Would really appreciate it
Yours sincerly
May 30, 2014
what was your goal again?
May 31, 2014
My goal was to be We'll trained and to reach a Body like you
Thank you
June 03, 2014
what is your current weight and height now? also what is your bodyfat % ?
June 03, 2014
I m 6"3" feet and 187 Pounds
My bodyfat --> 15% sth . Like dat
June 09, 2014
June 09, 2014
hi,i need help
i think im the worst of hardgainers.i want build my upper body.any suggestion
April 14, 2014
go here for easy gains
April 14, 2014
Is it necessary to hve some fat in stomach(tummy) for gaining chest size??
N cn v do abs n chest on altetnate days 1-2 days a week?
April 07, 2014
no, as you lose fat all over your chest may look smaller but it's not a bad thing due to fat loss
April 07, 2014
I was just wondering how long should the rest period be between the sets?
Thanks in advance.
March 05, 2014
no longer than 5 mintues
March 05, 2014
I'm in a clinical research trial for 30 days and want to exercise to build my arms and chest and burn fat mostly lower body..and only have my body weight to use..can u help.me with a plan?
February 24, 2014
February 25, 2014
Hey after i saw your bench press technique,i figure that i have been doing my bench press wrong.I only bring the bar down halfway,however i do increase my rep and set every time i work out to see result.Since I saw the correct way to do bench press, what would you advice me to do,or what weight should i be using to do the proper form,since i do take notes of my bench press each time i work, the last weight i did was 120 lbs on both sides of the bar so it 240lbs all together, i did 4 sets of 10 reps.What would you recommend i do in order to fix my mistakes,now that i saw the proper technique?
January 25, 2014
if you're getting the results you want coming halfway down then you can keep doing that but once you go full range then of course you will have to use lighter weights keeping you in the 6-12 rep range for growth
January 26, 2014
Hi Adrian,
for dumbell press how many kg should i pick for each side?my barbell press is 15kg on each side. should be the same weight as barbell press on each side?coz i dont want to pick the weight that doesnt help me to build muscle
December 29, 2013
you pick a weight heavy enough to keep you in the 6-to-12 rep range
December 29, 2013
hey man
my weight is 82 kg i am having a bit of man boobs could you please help me to get rid of them i am only having time till jan 28 i need to get over with them before that,i can mail you my pics also my overall physique is nice because i am regular to gym for the past 6 months plus i was a soccer player and i am also having a good diet but still nothing is happening i would be thank full to you if you help me out
November 15, 2013
how tall are you and what is your bodyfat %
November 16, 2013
Hi Adryan, the site seems to be bugged out, whenever I click on the workouts I get sent to the homepage...
October 02, 2013
thanks for the heads up, which workouts are sending you back to the homepage?
October 03, 2013
what exercise is the best to get the bigger inner chest?
September 28, 2013
bench presses and dips
September 28, 2013
what to do if one of the pecs is bigger than the other one?
how to have the same size for both pecs faster?
September 26, 2013
try doing uni-lateral exercises like dumbbell bench presses.
September 26, 2013
Hey, Adrian. Three things. One, I have a SMALL THIN layer of fat. Will that go away if I work out intense lifting. Two, I've been building my chest up recently but only notice most of the outside of the pectorals getting bigger. Do you have any advice on building my inner pecs? Three, I really want to build up my brachialis (bicep peak muscle). Do you have specific workouts for that?
May 04, 2013
1. Depends on what is your weight and height & bodyfat is but yes, eventually it will?
2. How long have you doing chest and what exercises are you doing? Chest flyes may target the are more but overall any chest exercise will pretty much hit every area
3. read this for brachialis (bicep peak muscle) exercises
May 04, 2013
1. I am about 5'8" (pretty short, right?) and weigh about 170 lbs. NOTE: I AM 15! For my body fat, I don't know. For 5 months, I ran 6 miles every morning and did lifting for about 1 1/2 hours. I did have a gut, but I decided to do my own body transformation. I still have something of a stomach but its flat if you know what I mean. Like a layer.
2. Chest exercises include: Chest flyes, Close and Wide bench presses, 3-chair pushups, and dips.
3. Thanks for tips on brachialis.
May 05, 2013
you can get rid of last bit of fat with this plan here and for your chest I would just stick with either weighted dips and just regular (medium) grip bench presses for overall chest
May 05, 2013
Hey adrian can I do high intense interval cardio workouts or go for a long run during the rest days?? Will it hamper the growth of the muscle??
April 20, 2013
yes, you can do that without messing up muscle growth
April 20, 2013
What.about my butt? I'm FLAT!!8
March 28, 2013
how can get rid of my puffy nipples?
March 25, 2013
it depends? what is your weight and height
March 26, 2013
Thanks For This Workout Plan Article But Pull Over Are Missing..
February 17, 2013
Which one is better?
Workout 5 days a week Monday-Friday and rest on Saturday and Sunday.
Or Is this Better
Work out on Monday rest on Tuesday Workout on Wednesday rest on Thursday Workout on Friday rest on Saturday Work out on Sunday/Monday again and rest on Tuesday so and so on..
February 16, 2013
it depends on what you are doing on those days
February 17, 2013
Mostly bench press and dumb bell press
February 17, 2013
you only need to do those 2 exercises 1-to-2 times per week
February 17, 2013
i would ask about chest workout for bigger chest.
which workout wpuld be better for bigger chest?
doing 6 set flatt benchpress (A) + 6 set dumble fly (B).
doing 3 set flatt benchpress & 3 incline benchpress + 3 set dumble fly & 3 set cable fly?
January 11, 2013
The flat bench and fly is all you need to start with
January 11, 2013
Thanks for this article. I've been doing workouts that actually involve weighted pushups, dips with my feet back on a block to lessen the weight, and sandbag military presses i the SAME workout. As I've gotten to a point of needing to add weight I've started thinking that this may be overkill in the same workout.
One of the big problems being that it's hard to push yourself to squeeze out those last few reps if you're already dead from having similar muscles worked several times over. For example, if you do a circuit style workout with pushups, dips, and presses.. even if broken up between by leg work and pulling exercises like chins and rows, you've worked your triceps, general chest, and general shoulders (especially the front I think) three times over. By the time you hit your second circuit your performance will already start to suck.
I'm starting to think it would be better to alternate pushups and dips in different workouts.. like AxBxAxx, BxAxBxx... "x" being rest days or non-resistance exercise like cycling and such. That way, hopefully one can perform them with better energy, better focus on form, and more dedicated effort toward progression goals than if you're doing them both on the same day and undermining your efforts.
June 23, 2012
My weight is around 67kg and my height is 5 feet " 7 inchs
As i am indian breakfast [roti with pulses] ,lunch[rice] and
dinner[roti with pulses and vegitables] main course in between
i take drinks ,dry fruits, dairy products.i am vegitarian.
June 05, 2012
I love this website but man, get someone to grammar check for you
May 27, 2012
I have abs but they do not show that well I am gaining weight very slowly and don't know how to get them defined? I drink almost a gallon of milk and eat 5 times a day up to 200grams of protein a day? Any ideas?
May 07, 2012
what is your weight and height now?
May 08, 2012
Adrian, you are a boss. A true human hero.
April 29, 2012
Quick question.
So I am thicker, have more body fat than the norm. I want to build muscle AND I want to lose weight. Should I build the muscle first then start shredding the fat? I am always confused on this one, please help!
March 26, 2012
this will help you decide what to do
March 27, 2012
Hey, I have just recently began working out to get bigger. I'm 123 pounds, 5'7" and I'm bulking up with your site's instruction. I worked out today and got through the chest sets I could but I couldn't do anymore and felt really sore. I was only working out a half hour. Is that a good thing?
February 20, 2012
It's NOT a bad thing but yes...
It's better that you are "feeling" the effects because that means you are getting stronger leading to a bigger chest
February 20, 2012
Hey I have somewhat pecs, I mean they are all muscle but they don't look like pecs.. I was wondering if the chest workout will gIve me a more defined chest?
January 11, 2012
Yes, it will give you a more defined and bigger chesti
January 12, 2012
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Apr 29
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Life is too short to be depressed...See Full Bio
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Sham Gad is the managing partner of Gad Capital Management, a value-focused investment firm based in Athens, Ga. Gad has written extensively for The Motley Fool and was a securities analyst for UAS Asset Management, a small value investment fund in New York City, in 2007. From 2002-2005, Gad managed assets for the Gad Investment Group.
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Two options bets in the energy sector.
Oil prices will eventually stabilize.
Cycles ultimately turn.
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Culture Days 2013
The 2013 edition of Culture Days is this weekend — here are some highlights of the work done over the last few months.
The 2013 edition of Culture Days is this weekend — here are some highlights of the work done over the last few months.
It's hard to believe, but 2013 marked Plank's 11th year producing the Fantasia web site and publishing platform. As the festival grows in size and complexity we face new challenges each year.
We designed a complete brand identity and ultra-modern responsive site for water filtration company Elua.
Plank is looking for a junior production person with basic knowledge of HTML/CSS, some PHP and Javascript programming, and integration experience to join our Montreal-based team.
When we opened Plank's doors almost 15 years ago I didn't really realize that we were starting a business. Only a couple of years out of university with a few freelance contracts in hand, we had the hubris to think that with a few desks, a few computers, an internet connection and a phone line,...
To showcase the history of their organization, Plank helps the J.W. McConnell Family Foundation launch a commemorative timeline.
Once again Plank is thrilled to provide our digital expertise in making this Canada-wide three-day event a success.
Plank and Fantasia celebrate 10 years of collaboration.
We're proud to present the first in a series of Q&A's with clients, partners and friends of Plank. Daniel Cowen, Co-Founder & CEO of @Echoerapp.
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Plank launches a new logo & website for local angels, Head & Hands. Giving back never looked so good!
Plank integrated the site using responsive design, ensuring that it would easily fit in all screen sizes from large monitors all the way down to smartphones.
Un moment, svp...


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Do you like the outdoors?
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Baseball, Basketball, Cycling, Football, Golf, Martial arts, Walking / Hiking, Weights / Machines
I exercise 3-4 times per week.
I have Dogs
Middle of the Road
The Eastern Sierras are one of my favorite places to visit. A few hours out of LA you'll find the town of lone pine. After that, the landscape changes drastically and I'm in heaven. There's an abundance of outdoor activites up that way.
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|What he is looking for
|5'10" (177cms)
|4'9" (144cms) to 6'0" (182cms)
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Many of us are so excited to see spring arrive that we tend to take "spring forward" literally and overextend ourselves. Although it's natural to want to be more physically active as the days grow longer and warmer, if our bodies are not prepared, muscle tightness and soreness can often result.
That's one reason why regular massage therapy is so important: it relieves the pain by relaxing tense muscles and increasing flexibility. Massage also encourages blood flow to the affected muscles, which can bring increased oxygen and nutrients. All of this activity reduces swelling and stiffness and increased flexibility to help eliminate pain.
To prevent and recover from injuries and relieve stress, Massage Envy Spa Branchburg recommends a 1 1/2-hour massage session for complete therapeutic relief. A 1 1/2-hour massage session allows time for a full body massage plus dedicated relief of key areas that cause tension, stress and pain. This type of massage is ideal for neglected stress, tight muscles or persistent pain.
Massage Envy Spa Branchburg offers Swedish Massage, Deep Tissue Massage and Sports Massage as part of a balanced, active lifestyle.
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A 1 1/2-hour massage session allows time for a full body massage plus dedicated relief of key areas that cause tension, stress and pain. Our professional massage therapists will work with you to develop a customized approach. Call or visit Massage Envy Spa Branchburg to schedule your appointment today.
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If our flight on SAA gets in at around midnight from JNB will there be customs staff and taxis available at that time of night?
What is a fair USD price for a night taxi ride to the Radisson Blu downtown?
If you had 48 hours what would be the must do things ?


text: Mobile Sprint's Galaxy Nexus coming April 22 for $199 April 16, 2012 7:44 AM Devindra Hardawar Gaming execs: Join 180 select leaders from King, Glu, Rovio, Unity, Facebook, and more to plan your path to global domination in 2015. GamesBeat Summit is invite-only -- apply here. Ticket prices increase on April 3rd! Sprint still hasn't rolled out its LTE 4G network, but that's not stopping the company from announcing new LTE phones. Next up for Sprint is the Galaxy Nexus, the latest flagship Google Phone, which will launch on April 22 for $200 with a two-year contract. Notably, that's $100 less than Verizon is charging for the Galaxy Nexus (then again, at least Verizon has a LTE network in place). Sprint is also trying to woo customers into using Google Wallet by placing $50 into your Wallet account when you active the phone by May 22. Google already offers $10 of instant credit to new Google Wallet customers, so Sprint is just topping off that amount with another $40. Back in January, Sprint mistakenly ran ads on popular tech sites revealing the Galaxy Nexus as its first LTE phone. But since then, the carrier has announced the Evo One 4G (coming May 7) and the LG Viper, which launches the same day as the Galaxy Nexus. The Nexus is a fine phone, but at this point I'd recommend holding out for the Evo One and its sexy new camera technology. It looks like Sprint's Galaxy Nexus is the same as Verizon's, with a 1.2 gigahertz dual-core processor, 5 megapixel camera, and 32 gigabytes of on-board storage. And, as is typical for the Nexus line, it runs an untainted version of Android 4.0 Ice Cream Sandwich. VentureBeat's VB Insight team is studying email marketing tools. Chime in here, and we'll share the results.


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2805 B Sweet Gum Court
Greenville, North Carolina, 27834
Commute to Downtown Greenville
Almost all errands require a car.
Score Details
2805 B Sweet Gum Court has a Walk Score of 3 out of 100. This location is a Car-Dependent neighborhood so almost all errands require a car.
This location is in Greenville. The closest park is Thomas Foreman Park.
The closest grocery stores are Food Lion of Greenville and La Sinaloense Mexican Store.
The closest coffee shop is Starbucks. Nearby restaurants include B's Barbecue, Jimmy John's Gourmet Sandwiches and Blimpie.
2805 B Sweet Gum Court is near Town Common, Evans Park and East Carolina University.
Explore how far you can travel by car, bus, bike and foot from 2805 B Sweet Gum Court.
View all Greenville apartments on a map.
Popular apartment searches include fireplace, pool and hardwood floor. View all Greenville apartments and rentals.
This location is in the city of Greenville, NC. Greenville has an average Walk Score of 31 and has 84,554 residents.Learn More About Greenville


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Latest: Malvern to Showcase New Products for Life Science and Industry at ACHEMA 2015
Latest: SelectScience Announces New Website
Latest: Bio-Rad Laboratories Showcases its Market-Leading Digital PCR Platform at AACR 2015
Latest: Unified Chromatography: The Swiss Knife of Analytics
Latest: 10 Ways to Improve Your Lab's Water Quality
Latest: MP Biomedicals Launches New Automated Platform for Nucleic Acid Purification
Latest: My Lab Essentials: Dr Mark Jepson from the Wolfson Bioimaging Facility
Alejandro Uribe-Benninghoff Tests the New SelectScience Website
Analysis of Biosimilars and Biobetters using the maXis UHR-qTOF: A Complementary Approach
Malvern to Showcase New Products for Life Science and Industry at ACHEMA 2015
Bio-Rad Laboratories Showcases its Market-Leading Digital PCR Platform at AACR 2015
10 Ways to Improve Your Lab's Water Quality
New Drugs of Abuse Applications
Measuring Small Volumes of Nanoparticles Using the Mastersizer 3000 and Hydro SV
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The Vanquish Platform: Major Improvement in Throughput and Resolution of Xanthones in Man...
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14 November 2012
The new amaZon series from Bruker is a true revolution in ion trap technology. Watch this video to learn about the features and applications of the amaZon Speed, designed for small molecule analysis and screening in research areas such as proteomics, lipidomics and metabolomics. Also learn about the amaZon Speed ETD, which incorporates key inventions for unprecedented proteomics capabilities and the amaZon SL, which is ideal for a variety of fast LC/MS applications.
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The Island Street Bridge in Wilton is expected to reopen on schedule on August 17, after a six-week closure as the bridge was rebuilt. (Kathleen Baglio Humphreys)
Wilton's Island Street Bridge repairs on schedule
The bridge links Route 101A to downtown Wilton's Main Street and Route 31. Detours take commuters miles out of their way.
Project Manager Brian Emmons from TBuck Construction said, "We are completely on schedule." He expects the bridge to be reopened by 7 p.m. on Sunday, Aug. 17.
According to Emmons, the bridge needed more rehab to the existing abutments than expected. The new concrete deck has been poured and the sidewalks and curbs are complete.
Magic Mirror Salon owner Kathryn Rockwood said, "Many of my customers have been a few minutes late because they forget the bridge is out."
"I have not noticed a big change because summer is my slow time. I'm glad it's being done now instead of the fall when business picks up and if it lingered into the holidays that would be bad," said Doug Nelson, owner of Nelson's Candy on Main Street.
Before the construction, large trucks were restricted from traveling down Main Street but with the bridge out of service they now head through the business area.
Work began on the bridge June 9 with one lane traffic while detour signs went up by July 7, putting it out of commission for six weeks.


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Comments by snugspout
Previous | Page 3 of 23 | Next
Posted on January 6 at 3:56 p.m.
Loonpt, I don't know who you think defines `enough' legal immigration. Currently, I think it is Congress, through our system of laws.
There are lots of laws that are complicated and time consuming to adhere to... I waste about 1 week each year doing my taxes. I'd like to just pay no taxes, but I do it, because I think it is ethical and moral to adhere to our country's laws.
It is reasonable to expect that anyone coming to the US who is ethical and moral to adhere to our laws. It is not racist to ask for adherence to US law, and in any case, 15-20% of illegal immigration comes from Asia.
The chart you refer to shows that it is straightforward for the parents of US citizens to get legal residents. I like that a lot... for parents of children born here. I do recall that the origin of citizenship for all born here was our Civil War and an amendment to our Constitution.
Posted on January 6 at 2:50 p.m.
Matt Dies has signed legal papers acknowledging that Capps is not in any way liable for the tragic death of his daughter. The payout is not for Morua's conduct, it is the more economical of winning the case in court or paying and getting Matt Dies to accept that the US government and Capps have no liability whatsoever.
There is no requirement for public employees to forego all private communication as a condition for their employment, JarvisJarvis. Understand better that public employees don't give up every right to privacy and get out of the gutter, JarvisJarvis. And thank goodness Dick Cheney could have rational private conversations with oil execs off the public record.
Posted on January 6 at 2:44 p.m.
`Illegal' does not refer to a race. The Associated Press does not regulate speech in the US. Of course anyone can organize and protest the News-Press, but it is more honest to do so on the basis that `we don't like their headline and feel offended by it'.
A simple solution would be for anyone offended by the phrase and whose status is not legally recognized to do the paperwork to apply for and receive legal residency in the US.
Posted on January 6 at 1:41 p.m.
As if either JarvisJarvis or Herschel_Greenspan has access to the content of every conversation between Morua and Capps.
Posted on January 6 at 9:09 a.m.
Capps gave a US military veteran a chance. Good for her. The only reason $2.5 million of taxpayer money got paid out was Matt Dies, nomoresanity, JarvisJarvis, and Botany believe in handouts of taxpayer money for anyone who asserts victimhood.
Matt Dies could have chosen not to fling turds and to honor his daughter. He could still do so by handing back the $2.5 million.
Posted on January 5 at 2:20 p.m.
Well, Botany, you are the one that thinks Matt Dies deserves a big payout from the taxpayer. He does not deserve it in the first place. Your logic is faulty.
Me, well, McCain got my vote. Always liked Barry Goldwater too, thought he got a raw deal, he was pro-choice.
JarvisJarvis, your love for Obama & big government payouts to anyone asserting victimhood like Matt Dies hurts our great country.
Posted on January 5 at 10:41 a.m.
More turds from JarvisJarvis, nomoreinsanity, Botany... the lobby for taking taxpayer dollars and transferring them to anyone with a perceived victimhood grievance.
Plenty of turd flinging by homo sapiens in our prisons. The literal kind, not figurative.
Perhaps Lois gave a military veteran the benefit of the doubt. If you hate the US and its military, that will incite you into turd flinging.
Botany said... ``But if we hire people with criminal records into government service like this, we can expect to pay more in settlement costs. That's the way our justice system is.''
No it isn't. In the short run our jury system is sometimes a popularity contest. In the long run it does weigh justice with reasonable accuracy. But in any individual case, justice can be expensive. Large institutions like the US government see it all, roll their eyes, toughen up, hold their nose, swallow the battleship, and pay out to minimize expenses. If you hate the US government and the US, like JarvisJarvis, Botany, etc, you start flinging turds.
And please remember: Matt Dies explicitly agreed that the US government ***AND LOIS CAPPS*** has no liability whatsoever. None. Zero. Null. אפס.
Posted on January 4 at 10:10 p.m.
No, the US government did not decide that the `legal system' disagreed with the sentiment of personal responsibility.
The US government admitted no liability whatsoever, in fact, the settlement ``... stipulates the government doesn't admit any liability in Dies's death.''. Reading comprehension, Botany, JarvisJarvis, etc.
What the US government did is make an assessment as to the probability of a particular random jury deciding the case in favor of Dies, and then the cost of all the appeals that it would take to reverse a particular random jury. The cost times the probabilities must have been about $2.5 million or more.
So the US government offered the settlement, ***WITH NO ADMISSION OF LIABILITY***. Matt Dies, who is pretty clearly filled with greed for filthy lucre, took the $. He also faced the choice of holding out for a settlement where the US government and/or Capps had to explicitly admit liability, and he caved, and accepted no such admission.
The US government gets sued 100's of thousands of times each year, by people who think, like Botany, JarvisJarvis, Matt Dies, etc, that any shred of victimhood entitles the alleged victim to a multimillion $ slice of taxpayer $.
And Botany, JarvisJarvis, and Matt Dies are particularly antagonistic to the US Military and veterans like Morua, so they particularly want to fling turds at veterans and our armed forces.
Posted on January 4 at 5:45 p.m.
Naturally, JarvisJarvis mainly wants to direct payouts from the US taxpayer only to people he likes, but he adheres to the principal that the US taxpayer should subsidize anyone who asserts victimhood, like, Matt Dies.
Capps has no civil liability. Morua was not a faulty automobile, but a person. If an automobile has a record of malfunction, there is a documented higher likelihood of future malfunction. People are not predictable in the same manner, and often prior mistakes cause people to completely reform in the future. I don't think G. W. Bush has had a drink in quite some time.
So no, Capps made no mistake in hiring a US military veteran and giving that veteran a chance, even in the face of prior issues with alcohol. She nor the US government has any liability whatsoever for the tragic death of Mallory Dies.
To pretend otherwise is to assert that human behavior is predictable. It is not. Period.
And it might be that all of you who are flinging your turds at Capps and the US Government and at the US military might just suddenly stop. Wouldn't that be great.
Posted on January 3 at 11:25 p.m.
No, Botany and JarvisJarvis, you do not believe in personal responsibility. You two are type of people that want the US taxpayer to step in and heal every perceived slight no matter how irresponsible the individual who is involved behaved.