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Nikola Danaylov at TZM Interviews
TZM Interviews is a new form of dialog that brings proactive, visionary and inspiring people into this conversation about cutting edge technology applied to global sustainability and how to effectively change the world. On November we had the honor to talk with Nikola Danaylov: Philosopher, singularitarian, infopreneur and a fellow party animal who started the Singularity Weblog to share thoughts on trends, news, issues, films and people related to technological singularity. During the summer of 2011 Nikola completed the Graduate Studies Program at Singularity University and returned home to Toronto, Canada where he lives.
Nikola, Technology is neutral, isn't it? And it seem it's pretty much in our hands to decide what's the direction we will give to it. While we see many good intentions in the world, it's pretty obvious that really damaging industries - like war or drug industries - are bigger than ever. What's the role culture plays in this? How can we shape culture in order to make singularity a process where the scientific method is applied for social concern?
In my view technology is like a magnifying mirror: It is a mirror because it gives us what we put in it. It is a reflection of our own image, though not that of our physical embodiment but of our ideas materialized in the real world. So if we focus on the idea of a terrifyingly destructive weapon we can end up with a hydrogen bomb. If we focus on creating abundance of safe energy we can eventually create nuclear fusion, thorium reactors, endless solar or geothermal power.
The reason why the mirror is magnifying is because technology provides us with absolutely unparalleled leverage to magnify the outcome we seek by an ever increasing exponential factor as directed by what Ray Kurzweil calls the law of accelerating returns.
If the above metaphor is a true representation of the way technology impacts our world then what we see out there is merely a reflection of our own selves. Of what we value and focus on. So the wars and destruction is not technology's fault, just like the hammer is not to be blamed for hitting things other than the nail. The world is our own creation of our own image. Technology simply helps us do more with less but the direction is that of our own choosing and doing.
Culture is a very important factor because it colors the way we view the world. It sets the boundaries of what is possible, what is permissible and what is un/desirable. It tints our glasses to perceive certain things as being either right or wrong and to focus on one or the other. Therefore, culture in its own right can be either an incentive for progress or an impediment thereof. For example, if the cultural dogmas are entirely overlapping with religious ones then progress is either very hard and slow or outright impossible. Alternatively, in societies where the predominant culture creates incentives for trial-and-error, i.e. another way of saying it is embracing the scientific method, then we are almost guaranteed of progress. Because people will try many different things, see what works, discard what doesn't work and move forward in an ever increasing cycle of improvement. This is what science and the scientific method is all about, and that is why it important to create strong cultural traditions of embracing it.
Would you tell us a little about your paper "Hacking Destiny: Critical Security at the Intersection of Human and Machine Intelligence"?
My "Hacking Destiny: Critical Security at the Intersection of Human and Machine Intelligence" paper focused on the introduction of armed drones in warfare, initially in places such as Iraq and Afghanistan and eventually elsewhere such as Pakistan, and the implications thereof.
My main argument in the paper examined the issue of human security from a critical evolutionary point of view. In other words I looked at how the current and future 21st century technological developments may impact the prospects of survival of the human species. Despite what some may consider to be an issue of evolutionary biology I argued that this issue is first and foremost political since problematizing the issue and establishing who gets to make decisions, under what authority, what circumstances and towards what goals, are what politics is all about.
Even more specifically, the paper focused on human security in the broad sense with respect to the whole human species and the emerging threats and promises posed by the technological revolution in general and the potential rise in Artificial Intelligence (AI) in particular. I also examined the potential of conflict surrounding that process and identified some of the possible outcomes of any pre- and especially post-singularity conflicts.
My thesis was that a cautious but deliberate and conscious effort of improving (i.e. hacking) our biology is our best hope to ensure our future survival and security. It is this process that I call "hacking (our) destiny" and I argued that though it holds many unparalleled promises – such as absolute freedom of material and physical limitations and most notably immortality, it holds equally powerful dangers delineated by the full spectrum of conflict – from terrorism, low intensity conflict and civil war to large scale international, global, inter-species wars and even extinction.
SingularityWeblog is huge; I can't imagine that once it was just an idea in your head, maybe the need to communicate something. There are so many people trying to reach wider audiences. As an infopreneur, what's your advice for them?
Singularity Weblog started with a failure. Basically the most popular blog in the singularity niche – Singularity Hub, had a call out for writers. This was right after I had finished my MA degree and was looking for work. So I sent out an application for the position but never heard back from them. Then, after a couple of weeks of silence, I concluded that my application had failed to make the cut. Still, instead of giving up, my conclusion was that I can actually try and do this on my own. This was a really hard and risky decision. At the time I had no programming or computer knowledge, didn't know how to write html code and had no clue how do record audio and video for podcasting. Still, I made a commitment and slowly, step-by-step, I started learning, and all the different elements started falling into place.
At first I created SingularitySymposium.com which is entirely an html based web site. Then, about six months later, I discovered WordPress, started SingularityWeblog.com and my life was changed forever...
All in all it took three years to take Singularity Weblog to where it is today. So, if there is any lesson at all here for all the infopreneurs out there, it must be: "Make a committed decision. Start working on it. Persist and don't give up. And eventually things will start falling into place. Just begin. Don't be afraid that you don't know everything (or much at all). As long as you are willing to put the time and the effort to learn from your failures they can contain the seeds of your greatest successes..."
There is an old proverb which says that "Even the longest journey begins with a single step." So my advice is – just make the first step and keep going forward.
I live in a third world country and I just visited some of these houses where all the electricity they have is a light bulb; some of them lack any electricity or even gas. How can a modern Socrates reach those people in the long run?
We do live in a world of terrible inequality. Some people are dying from over-eating and obesity while others from starvation. At the same time today we have more opportunities than we have had ever before in the history of mankind...
I believe that one thing that both intelligence in general and philosophy in particular can teach us well is empathy. If we are humble about our personal possessions and empathise with those who struggle to feed themselves, we realize that there is really no difference between us and them. Then we are at the best starting point to make a positive contribution to other people's lives. So in that sense, philosophy can provide us with the motivation to do good in the world. But technology can provide the means through which we can implement doing good in the world and improving other people's lives.
What's your answer to 'the big question'?
One can spend a life-time debating the issues in this video. In brief, my take is this: conservation of resources is important to slow down environmental degradation and resource depletion. However, in a world of 7 billion people and rising, conservation on its own is not enough to save us. 8 or 9 billion people on this planet will starve if we try to go back to the way our ancestors lived a couple of hundred years ago. Therefore, in addition to conservation, we also need new, ingenious ways of value creation. Of achieving more with less. Which is what technology is all about. Thus, in my view, a progressive future will be one which looks both ways – backwards toward more environmental respect, responsibility and less consumption, but also forward toward better, smarter and more efficient ways of creating more with less, at a lower cost, with less negative impact on the environment, etc. Thus, we need a hybrid approach that takes the best of both worlds.
What will I do? It has been almost three years now that I have been doing my best to focus on creating a positive impact on this world by spreading the message that technology, applied in a smart and responsible way, can help us alleviate or outright resolve many, perhaps most, of our current problems. Again, I am not saying that technology will save us. I am saying that we can save ourselves with the smart usage of technology. So it is true that we have many problems, but instead of despairing we should look closely into our current failures because they do contain the seeds of our future successes. This, I believe, is true not only at the personal level but also at the collective level.
How does it feel to be at SingularityU, converging with really proactive, creative, smart people? a) How do you imagine a world full of this kind of people? and b) How can we design society to kind of design these human beings?
Singularity University is an absolutely incredible, unique place like no other that I know of. I sincerely wish that everyone can experience it. The best part is that everyone can do so, even if it is via the mediation of technology. For example, people can go and watch many of the SU lectures on YouTube. Thus you can really learn exactly what SU attendees have learned and seen. You can also read, listen and watch some of the more personal accounts of people who have been to SU. I myself tried hard to document a lot of my experiences there, and I don't mean only the academic ones but also the interpersonal, social ones. So you can start by checking out this article where I give my top five tips for people who are interested in applying to Singularity University.
At the very bottom of the article you will find a full list of other articles documenting my own personal experience at SU. Not only lectures that you can see and hear but also parties, road trips, a video tour and so on.
Ten concepts we should embrace in order to reduce the impact of singularity on us.
In my opinion we don't need to embrace 10 concepts. We simply need to embrace one: "Never stop asking questions, and keep learning."
I believe that as long as we are humble and know that we don't know - we can actually learn new things and make progress. This is why Socrates said that he never taught anyone anything but instead wanted to act as a midwife to other people giving birth to their own ideas. This is very similar to what Buddhism calls having "a beginner's mind".
Since learning is a lifelong process, a praxis, a journey – it has no end. Just a beginning. And as long as we are keeping the beginner's attitude we are walking along that journey. The moment we say we have learned something which is absolutely certain to remain unchanged forever is the moment we stop learning and begin to be an obstacle to progress.
If you want to know more about Socrates and his work, just subscribe to Singularity Weblog here: http://snglrty.co/RrElgK
You can also subscribe to Socrates' popular Singularity 1 on 1 podcast via iTunes here: http://snglrty.co/WZgJUc or via YouTube.
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I?m a stay at home Mum to four gorgeous children, 3 boys and 1 girl. I live in Melbourne, Australia. I?ve been crocheting since I was a little girl but I?ve picked up the pace since becoming a mother. I now crochet and design crochet items, mostly for babies and children.
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Sign up for Yardbarker's daily Top 10 newsletter, the Morning Bark! Customize to get news on your favorite sports and teams.
Cougar Conversations: Coach Rose
On Tuesday BYU will host the Utah State Aggies in a game that was originally supposed to be played back in December, but that was postponed following a health scare for USU player Danny Berger. Following Monday's practice, Coach Rose spoke to the media about the Aggies, the positive steps his team took last week against Portland, and the short turnaround before playing at St...
Via byu.scout.com
February 18, 2013 | Discuss
Utah State's Berger getting stronger
Utah State forward Danny Berger ran a mile the other day then did some stairs afterward. Not unusual for an athlete, except that he did it just six weeks after he nearly died after collapsing on the basketball court. Now, unless Berger takes his shirt off to reveal where a defibrillator has been implanted in his chest, it's hard to differentiate him from most other 22-year-old...
Via AP on Fox
January 16, 2013 | Discuss
Utah State player grateful, tired
A tired but grateful Danny Berger called it a ''miracle'' that he was back to watch his Utah State teammates play days after collapsing on the court and being revived by an assistant trainer. Berger was released from a Salt Lake City area hospital Saturday and back in Logan, flanked by the trainer credited with saving his life and a father who thought the worst upon...
Via AP on Fox
December 08, 2012 | Discuss
Utah State player who collapsed grateful, tired
A tired but grateful Danny Berger says it is a ''miracle'' he will be back watching his Utah State teammates play only days after collapsing on the court and being revived by an assistant trainer. Berger was released from a Salt Lake City area hospital Saturday and back in Logan, flanked by the trainer credited with saving his life and a father who thought the worst...
Via AP on Fox
December 08, 2012 | Discuss
Ryan Gomes Helped Save Danny Berger's Life After Utah State Basketball Player Suffered Cardiac Arrest
By now the story of Danny Berger, the Utah State basketball player who collapsed at practice Wednesday, going into cardiac arrest. Berger has been slowly upgraded over the last two days, and is currently listed as in "fair" condition, and is undergoing tests. However, if it weren't for current German basketball player Ryan Gomes, Berger might now be here. Gomes is a New England...
Berger improving after collapse
Hospital officials say a Utah State basketball player who collapsed at practice and had to be revived continues to make progress but was still listed in critical condition Thursday. Intermountain Medical Center spokesman Jason Carlton says Danny Berger will remain listed as critical as long as he is in the intensive care unit at the Salt Lake City-area hospital. The 22-year-old...
Via AP on Fox
December 05, 2012 | Discuss
Utah State's Upset Bid Falls Short With 66-64 Loss at No. 15 Mississippi State
Danny Berger's three-pointer with two seconds remaining bounced off the front of the rim and Utah State's upset bit at No. 15 Mississippi State ended with a 66-64 loss here Saturday afternoon.
Via UtahStateAggies.com
December 31, 2011 | Discuss
M. Basketball. Bench Boosts Aggies To 63-54 Taming Of Wolverines Tuesday
Sophomore guard Danny Berger and junior forward Kyisean Reed came off the bench to combine for 21 points, in helping the Utah State reserves to a nine-point advantage over their counterparts, which resulted in a nine-point victory, as the Aggies beat Utah Valley, 63-54, Tuesday night in men's basketball action at the Dee Glen Smith Spectrum.
Via UtahStateAggies.com
December 06, 2011 | Discuss
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Definition of Copenhagen in English:
CopenhagenLine breaks: Co¦pen|hagen
Pronunciation: /ˌkəʊpənˈheɪɡ(ə)n , -ˈhɑːɡ(ə)n/
The capital and chief port of Denmark, a city occupying the eastern part of Zealand and northern part of the island of Amager; population 518,574 (2009). Danish name København.
Definition of Copenhagen in:
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Bulk Barn…..
About two months ago while still enjoying her grade three Pioneer Village studies, (mandatory requirement to pass and maybe even to maintain Canadian citizenship) Hanna returned home from school one day and asked, "Mommy! Have you ever heard of a store called the Bulk Barn?"
Indeed I had. I once visited Bulk Barn (or the Bulk Barn?) and waited in line for what seemed forever behind people who each had $300 worth of misc candy and I anxiously awaited spending my $.69 on a cookie cutter shaped like a turtle. I dreamed of making the cookies, decorating them, discussing our special turtle operatives with the kids but never actually allowing them to eat any of the cookies. We would cook them on low heat, slowly because, well, turtles.
When Hanna described a store decked out like a real life game of Candy Land I knew exactly what she was talking about. A friend of hers had arrived at school with a sucker shaped like a duck riding a cupcake, with hard candy eyes and candy cane legs. There were colourful marshmallows attaching some sort of hot air balloon-type apparatus, filled with creamy, strawberry goo. The thing sounded as though it was the size of a growth chart on the back of her door. Hanna dreamt of the day she too would visit this mystical land and swim in a sea of candy.
The name Bulk Barn had changed from, "Can we go to that Candy Bin store today?" To just, "Candy Land" and I always knew what they meant.
Given my rant about them growing up too fast and Ellie's solid argument, "Mommy, remember how you said candy makes your teeth fall out? Well…?" pointing to her top front tooth she had been waiting months to finally fall out. What better way than to be infused into a bag of sugary treats or wedged into a sucker the size of her bed before falling prey to a greedy Tooth Fairy.
I countered with, "Well a visit to Bulk Barn wasn't on your list of 20 things to do this summer."
We agreed candy overrides all lists.
Telling the girls they could each choose one special treat was a bit like handing them a plate of stir-fry and limiting the rice intake to just the one grain.
The girls flip-flopped between quantity and quality trading plastic tubes filled with powdered sugar they knew probably wouldn't taste very good but would outweigh a piece of gum or one hard candy.
I spent most of my time wrestling huge metal scoops from Chloe's hands which I quickly learned were just decoys when she figured out she could just shove her entire arm into a bin of rockets before I had time to unload thirty paddles from my pockets.
Everyone left with a bigger candy than they needed at 11am on a Monday morning for no reason at all. (and a couple of oversized, commercial metal scoops)
Best summer ever.


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"I think I would answer that by telling you I don't think we're losing," Gen. Peter J. Schoomaker, the Army chief of staff, told a Capitol Hill briefing. He added, "I think we're closer to the beginning than we are to the end of all this."
Is the U.S. winning in Iraq?
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Hoje Eu Quero Voltar Sozinho (The Way He Looks)
(Source: cerseil)
Her name was Rose.
(Source: cerseil)
How can I forget your love? How can I never see you again? There's a time and place for one more sweet embrace and is time when it all went wrong. I guess you know by now that we will meet again somehow…
(Source: cerseil)
Every single night's a fight with my brain. That's when the pain comes in like a second skeleton trying to fit beneath the skin I can't fit the feelings in.
(Source: cerseil)
I watched you disappear in front of me
and now it's my time to go.
(Source: cerseil)
When a TARDIS is dying, sometimes the dimension dams start breaking down.
They used to call it a size leak, all the bigger-on-the-inside starts leaking to the outside. It grows. When I say that's the TARDIS, I don't mean it looks like the TARDIS- I mean it actually is the TARDIS.
My TARDIS from the future.
What else would they bury me in?
(Source: cerseil)
It'll have an effect on the three of you.
You won't be able to see it, but you'll feel it every day for the rest of your lives.
It'll be a kind of a darkness around your heart, and permanent, like a scar.
(Source: cerseil)
I don't know where I am.
I don't know where I'm going, or where I've been.
I was the born to save the Doctor, but the Doctor is safe now.
I'm the Impossible Girl and my story is done.
(Source: cerseil)


text:
Catalogue Number: 270-1715
- 6 ply blended Vision birch shells
- Supplied with matching wood snare drum
- Throne and cymbals not included
this pagePrint
Product Details
Acoustic rock drum kit with blended ply shells to create incredible projection. Its gives a deep focused low end while giving boosted high frequencies. The kit is supplied with a hardware package including a hi hat stand/snare stand/boom stand/straight stand and pedal along with a matching wood snare drum. A fantastic intermediate drum kit that will give you bright and exciting sounds!
Product specifications
Product specifications
Key Information
|Drum kit
|22 inch


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The vending locations are as follows:Beckwith Hall- 1st Floor CAU Suites Buildings 100/200- 1st FloorBrawley Hall (Formerly Residential Apartments)- Ground FloorBumstead Hall- 1st FloorClemente Hall- currently being renovatedHarkenss Hall- 1st FloorHaven Warren Hall- Ground FloorHeritage Commons- Outside CourtyardHolmes Hall- Ground FloorMass Media (Woodruff Library)- Ground FloorMcPheeter's Dennis Hall- Ground FloorMerner Hall- Ground Floor (Accepting Paw Cards)New Science Research Building- 1st FloorPark Place Church- 1st FloorPfieffer Hall- Ground Floor (Accepting Paw Cards)Sage-Bacote Building - 1st FloorPanther Stadium- Ground FloorTrevor-Arnett Building - 1st FloorCarl/Mary Ware Academic Center- 1st FloorWare Hall- 1st FloorWright Hall- Ground Floor
The vending services are provided by Incredible Edible Snacks and Coca Cola and are administered by this office. If you have any questions regarding vending refunds, please see a representative in the Office of Auxiliary Services located in Haven-Warren Hall, Room 300 during hours of operation.
NOTE: Prices are subject to change without notice. Please contact the Office of Auxiliary Services if you need any assistance.
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- News
- Bikes & Gear
- Training & Nutrition
- Repair
- Ride Maps
- Video
- Blogs
Bike mechanics gathered in Philadelphia recently to see new tools and learn the latest in repair from manufactures like Shimano, FSA, Fox, and SRAM. Here's a sneak peek inside the event. By Andrew Bernstein and Mike Yozell


text: Comments on: FBI's Most Wanted fugitive doesn't fool tourist Back to the article » Scott McCabe • | April 23, 2013 | 12:00 am The D.C. private school teacher eluded federal authorities for nearly five years and landed on the FBI's Most Wanted list, but he was not able hide his identity from a tourist visiting Nicaragua. Eric Justin Toth was using someone else's name and claiming to be performing charitable work. But the traveler recognized the scraggly-haired, gangly man as the person whose face had been splashed in... Web URL: http://washingtonexaminer.com/article/2528000 Share this article on Facebook or Twitter Print this article


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Stanley Tech3 STHT0-72655 1/2 inch and 1/4 inch 78 Piece Socket Set with Free T-Shirt
- In Stock
6 reviews
- Delivery
- Next day delivery available
This Limited Edition Stanley Tech3 Socket Set leaves its rivals languishing firmly in second place.
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Black chrome construction makes this socket set super resistant to corrosion, ensuring your tools last longer.
It comes with ¼ inch and ½ inch ratchets, 4-14mm sockets, 75 & 150mm extensions, UJ, driver handle, bit adaptor and 22x screwdriver bits, 10-32mm sockets, 75mm & 250mm extensions, as well as MM hex key set.
Everything comes in a robust carry case and there's also a free XL Stanley Tech 3 T-Shirt.
Useful info:
- Limited Edition Stanley Tech3 Socket Set
- 78-piece set
- ¼ inch and ½ inch sockets
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- Wide range of sockets
- Carry case
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Stanley Fatmax® 15-Piece Tool Kit
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You'll always have the right tools to hand with this Stanley FatMax 15 Piece Tool Kit.
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This kit also comes with 3 different pliers, along with a shockproof torpedo level. All of it can be kept together in the 600 denier fabric bag, with a long-lasting heavy duty design.
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- 18 inch tool bag
- Heavy duty 600 denier fabric
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- Stanley FatMax 15 Piece Tool Kit
Stanley Tool Box and Tools
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This Stanley Tool Box and Tools set comes with everything you need to get the job done.
Included is a 15 inch fine saw and a Stanley cutting knife, along with a 5 metre measuring tape to ensure you're always perfectly accurate. There's also a 6 way ratchet and a handy spirit level so you get a professional finish every time.
The sturdy tool box is the perfect place to store your tools away once you're done, ready for the next DIY project.
Useful info:
- Stanley tool box
- 15 inch fine finish saw
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- Stanley knife and spirit level
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- Stanley Tool Box and Tools
The Stanley Tool Apron is invaluable for keeping your essential equipment to hand when tackling those DIY jobs.
The versatile apron is made from heavy duty 600 denier fabric and has a padded back for extra comfort, with pockets and loops for holding a host of tools ranging from measuring tape to a hammer.
Useful info:
- The Stanley Tool Apron
- Heavy duty fabric with multiple pockets and loops
- Tools Included
Stanley 3-in-1 Tripod Flashlight Torch
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15 reviews
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Stanley 3-in-1 tripod flashlight torch.
Separates into 3 individual torches. 120° multi-directional rotating heads. Non slip rubber grip. Shatter resistant lens. Unique tripod design. Weather resistant-deal for outdoors. 60 lumen illumination power. Multi-functional unique torch.
Stanley 24 inch Tool Tote and Organiser Box
- In Stock
2 reviews
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Keep your DIY kit together with this Stanley 24 Inch Tool Tote and Organiser.
It comes with a deep bottom compartment for hammers and screwdrivers, while the top case has a range of sections that are ideal for nails and screws. You can also remove dividers, creating larger pockets for extra versatility.
The strong metal handle locks in place for carrying and tilts down for storage. It also means it's easy to move your tools around, whether you're doing a spot of DIY in the house or helping out a friend.
The heavy duty anti-rust metal latches make sure it all stays extra secure too.
Useful info:
- Long metal carry handle
- locks in place for carrying and tilts down for storage
- Heavy duty anti-rust metal latches
- Removable dividers
- Stanley 24 Inch Tool Tote and Organiser
Fatmax blade armor tape - 5m/Standout length of 3.35 m for easy one person measuring/Mylar coated blade is 10 times more resistant to abrasion than normal lacquered blades/32 mm blade width makes easy reading of the numbers/3 rivet end hook - 40% stronger than a 2 rivet hook construction/Specially designed hook grabs on side, top or bottom for versatility/Cshion grop gives sturdy, slip resistant hold.
Stanley Mobile Contractor Chest
- In Stock
2 reviews
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Stanley Mobile Contractor Chest
1. Removable organiser - Just remove and all small parts are organised and accessible. Unique organiser - with Stanley branding on lid.
2. Eye catching branding on top lid long lasting IML (In Mold Labeling).
3. Power tools easily accessible from bottom bin.
4. 2/3 size portable tray allows for storage of larger/longer tools.
5. V groove on top lid for onsite sawing needs.
6. Useful volume : 53 Liters/12 Gallons.
2010 The Stanley Works, New Britain, CT 06053, U.S.A. http://www.stanleyworks.com
Stanley Sortmaster Junior Organiser (Pack of 2)
- In Stock
9 reviews
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This Stanley Sortmaster Junior Organiser set is invaluable for keeping your DIY essentials safe and tidy.
This pack of 2 toolboxes is the ideal home for a range of equipment including hammers, angled tools, screws, plugs and mini levels and they can be securely stacked together for easy transport and maximum convenience.
DIY equipment can be expensive but they're also easy to lose and misplace, so keep everything together where you know it's safe and can grab it when you need it most.
Useful info:
- Stanley Sortmaster Junior Organiser
- Comes with 2 tool boxes
- Can be securely stacked together
- Keeps your equipment safe and tidy
Stanley 20 inch Plastic Open Tote Bag
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6 reviews
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This rigid and waterproof Stanley 20 Inch Tote Bag is perfect for storing and transporting your tools.
It's got internal and external pockets which are ideal for organising tools so you can grab them easily when they're needed.
It's got an adjustable shoulder strap for extra comfort and convenience and its tilting handle means larger items can be easily loaded into the tote bag.
Useful info:
- Stanley 20 Inch Tote Bag
- Rigid and waterproof
- Internal and external pockets for organising tools
- Ideal for storing and transporting tools
Stanley Stanley Fatmax 19 Piece Pilot Point Metal & Screwdriver Set
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List of contents: pilot point drill bits: 3,4,5,6,7,8mm/ torsion screwdriver bits: 3x torx (20,25,30) / 2x pozi (1&2)/2 x phillips (1&2; Ph 1&2)/comes in fatmaxstorage strongbox.
Stanley FatMax 24 in/600 mm Spirit Level
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Fatmax 24 inch (600 mm) level/Shock absorbing end caps for long life. Machine milled on 2 sides for ultimate accuracy.Dual bi-material hand grips - ideal for carrying and also vertical levelling. Excellent vial view. Large vial with bridged dual view centre vial/0.5 mm +/- accuracy on one face with 0.7 mm +/- accuracy on the other/5 year warranty.


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The Fresno State football team didn't make history, Saturday, returning from Oregon, 42–25 losers, falling to the fourth ranked squad in the country. But what they did do was prove that they won't quit, and that they can play with anyone, if the motivation is there.
In the first half, it looked like a top ranked team playing against a mid major squad, giving up 35 unanswered points on several big plays. But the second half, the Dogs actually out played the Ducks at times, forcing three turnovers, and outscoring the high flying squad, 19–7.
Next up for the Bulldogs is another Pac–12 school. Colorado comes to the valley, Saturday, for a 5:00 p.m. kickoff. The Buffaloes are (0–2), after losing to Sacramento State on a last second field goal.
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MY NAME is Michele. I am an activist from Brooklyn, N.Y.
On Tuesday, July 10, I was at the Con Ed picket line in downtown Brooklyn, showing some love for the unions, when I decided to head home. I took the same train (Q), same subway station (DeKalb Avenue) that I took to get there. However, when I tried to get on the subway car, my motorized wheelchair got stuck. And I don't mean as in a little stuck, and I could just back up—stuck to the point where it took two burly-looking passengers to get me unstuck and onto the subway car.
There are currently 423 subway stations in New York City. The Metropolitan Transportation Authority (MTA) claims that 73 of them are wheelchair-accessible—that riders in wheelchairs have access to them since wheelchairs lack the ability to climb stairs. However, these stations and platforms are NOT consistently so.
Even if a rider checks the MTA website to make sure the elevators are working and there is no construction that might effect their route, and even if they only start and end their trip with wheelchair accessible stations, it's still like Russian Roulette. You don't know what's going to happen.
I have written the MTA, and each time I get the same response: "Thank you for taking the time to bring this to our attention. We will pass this on to the appropriate supervisors." And then nothing changes.
Tuesday was hardly the first time I was put in a dangerous situation courtesy of the MTA. So finally, I decided I had had enough, and I was going to fight back—which is when I started the Mind The Gap campaign.
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North Hero, Vermont - December 18, 2009
Suzanne LaBombard, 51, apologized to Grand Isle residents for embezzling at least $100,000 from 2001 through 2006 at the end of her 22 years as town clerk, treasurer and tax collector in Isle La Motte.
"I'm so very sorry for what I did. I succumbed to temptation and made the worst decisions I ever made," LaBombard said in court. "I have strong faith and close loved ones who have helped me through this most difficult time."
The state wanted her to serve at least one year in prison as a deterrent to those who would betray the public trust.
"She has caused deep divisions within her community and she has defrauded her community over a period of years and of substantial amounts of money," Vt. Assistant Attorney General John Treadwell said.
The town's select board attended the hearing to support the state request for at least for one year behind bars for LaBombard.
"The views expressed in the letter reflect what we believe are the overwhelming public sentiment in regard to this matter," said Steve Stata, a member of the Isle La Motte select board.
LaBombard's lawyer, Frank Twarog, disagreed.
"I know of no empirical data that has been presented showing the court statistically that the vast majority of that town wants Ms. LaBombard to go to jail," Twarog said.
In the end, Vt. District Court Judge Gregory Rainville struck a middle ground, sentencing LaBombard to serve 90 days behind bars.
"I have to base my decision on the evidence, not on the public vote, not on what the majority of the people want the court to do," Judge Rainville said. "Because otherwise, we'd have lynchings, and we are a system of government to prevent that type of behavior."
"Suzanne LaBombard declined comment after the sentencing hearing. The judge gave her until January 4 to get her affairs in order and then to report to the women's prison in St. Albans to serve her 90-day sentence.
Brian Joyce - WCAX News
Related Stories:
Former Town Clerk Admits to Embezzlement
LaBombard Pleads Not Guilty to Embezzling
Former Isle La Motte Clerk Faces Charges
Small Town Scandal
Two other gubernatorial candidates shared the gazebo with Scott Milne and Gov. Peter Shumlin for Saturday's debate.
PO Box 4508
Burlington, VT 05406-4508
Primary Phone: 802-652-6300
Primary email: firstname.lastname@example.com


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jo, twenty-four; kentucky; amateur folklorist, weird enthusiast, and gothic novel triptych. mostly i just like stories.
(meg, i give you your faults.)
8tracks | fic | twitter | instagram | musicianing>>
today I found out that I don't work two shifts after all, which gives me a whole lovely afternoon I'd written off as a non-entity. so I bought that bottle of creme de menthe I talked about earlier (I used up my magical surprise liqueur; there wasn't much), and my mother ended up wanting to go to TJ Maxx on the way home, where I found a tin of Ghirardelli double chocolate cocoa, and of course I had to buy that, which meant that last I had to stop at the grocery store and buy whipped cream (and crescent rolls!).
so: day that was supposed to be work all day has turned into MAGICAL SURPRISE CHRISTMAS PARTY WITH MYSELF (and Kate Rusby) and is now the best day.
also: Ghirardelli cocoa, creme de menthe, whipped cream with crushed candy cane on top. TAKE NOTE. AMBROSIA.


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Sign up for Yardbarker's daily Top 10 newsletter, the Morning Bark! Customize to get news on your favorite sports and teams.
Found November 11, 2012 on Pro Sports Daily:
PLAYERS: Brook Lopez, Kris Humphries, Glen Davis, Deron Williams, Joe Johnson, Arron Afflalo, Nikola Vucevic, C.J. Watson, Jerry Stackhouse, Reggie Evans, Andray Blatche, Jacque Vaughn, J.J. Redick, Gerald Wallace, Marshon Brooks, Jameer Nelson, Al Harrington
TEAMS: Brooklyn Nets, Orlando Magic
TEAMS: Brooklyn Nets, Orlando Magic
BROOKLYN, N.Y. - Maybe it's a sign of the changing times in the NBA or the rapid improvement of the Brooklyn Nets, but try this on for size: Before the weekend, the Nets had not defeated the Magic in almost three years, dating back to 2009 in a stretch that lasted 10 games. But coming off the huge 39-point win over the Magic in Orlando Friday night and their 82-74 victory over the Magic at the Barclays Center Sunday afternoon, the Nets have now knocked off the Magic twice in a span of three days. "It could be a sign that we're making up for lost time," said Nets center Brook Lopez, who had a game-high 20 points in leading the Nets to the eight-point victory. "We all knew how hard it is to beat the same team twice. It was good for us and hopefully it has a positive carryover as we go on. It used to be that people looked forward to playing us. We want to turn that around and make people fear us." Besides Lopez, the Nets got 14 points and 21 rebounds f...
Original Story: http://www.prosportsdaily.com/article...
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Jordyn Wieber, Olympic gymnast and All-Around World Champion
Unexpectedly didn't qualify for the Olympic All-Around competition, but in the face of disappointment, still showed up to lead her team to gold and support her other teammates in the All-Around final. Wieber attends weekly Mass with her family, and her mother clutches a rosary during her competitions.
This blog is to show the breadth and depth of the Catholic community by exposing Catholics in the public arena. Embrace the brotherhood we have in Christ †
Paper Stacks, a collaboration by FiftyThree and ALLDAYEVERYDAY.


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Give Now
The inaugural Indiana Festival Theatre launches the summer season with Meredith Willson's musical.
Erica Evans Johnson as Reno Sweeney was the evening's star!
"Kissing Frogs" has a bit of kissing, but there's not an amphibian in sight.
"Kissing Frogs" is the title, but there's not an amphibian in sight!
Terry LaBolt is directing the music for the show. LaBolt is also a veteran of the AIDS scene that the musical deals with.
The fervent singing is so on pitch, it's eerie. Every consonant and vowel in the libretto is right there.
A fascinating epic of Americana, the show is clever, funny, bawdy and charmingly full of itself.
"One of the most sinister figures that have ever flitteed at-like across the vision of the American people." Joseph Pulitzer on Jay Gould
The staging is creative. The dancers swirl. Stephen Sondheim's A Little Night Music at Indiana University is terrific.
Stephen Sondheim's A Little Night Music was by a book by Hugh Wheeler, which in turn was inspired by Ingmar Bergman's film Smiles of a Summer Night.


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Is it possible to lose 76 lbs of body fat and increase your bench press from 835 lbs to 859.8 lbs?
It is, and Mike Wolfe did it!
This article will address in-depth exactly how he accomplished this tremendous feat while simultaneously providing you a roadmap to accomplishing your own fat loss and strength training goals.
Get ready to hear an awesome transformation and exactly how it was achieved!
Ok, so to kick off this article, I want to show you some before and after pictures of Mike Wolfe:
Mike Wolfe at 416 lbs prior to his transformation
Above: Mike at roughly 330 lbs and dropping!
Mike's Initial Foray
Mike's odyssey began in July of 2006. He had just completed a personal best competition bench press of 835 lbs at a body weight of 416 lbs. Up to this point, Mike had fallen prey to the "bigger is better" trap that afflicts so many strength athletes. While it is true that increased body weight correlates (in resistance trained athletes) to increased brute strength, adding excessive amounts of body fat merely to increase one's power is not the healthiest long term strategy, aesthetically appealing, or necessary.
While something like good health is a noble goal, it wasn't the driving force behind Mike's decision to slim down. No, like so many men before him, Mike's ego and competitive nature provided the fuel for his fire of change. A man by the name of John Zemmin from Detroit Barbell lifted in the same meet where Mike had set his personal record. John competed in the 275 lbs weight class and pressed a tremendous 830 lbs! The fact that this man was nearly 140 lbs lighter than Mike and only pressed 5 lbs less was not lost on him. He silently wondered what this man was doing that he was not?
A brief conversation with John cemented Mike's resolve to reshape his body. In Mike's mind, training was not the issue, he knew how to train. You can't bench well over 800 lbs if you don't know how to train, right? Time would answer that question, but for the moment, Mike was focused on altering his dietary habits.
He started generally cleaning up his diet by dramatically reducing his intake of sweets and other "junk" foods (foods which had previously dominated his daily caloric intake).
Mike quickly dropped a few pounds but soon found his weight loss stagnated. He decided to consult with a bodybuilder friend. This friend recommended that Mike both dramatically limit his carbohydrate intake and alter when he consumed them. Mike accomplished this by allotting his entire daily carbohydrate intake into three meals which would be consumed prior to 1 P.M. Below is a basic template of what Mike consumed daily at that time:
- 06.00 am - 2 packets of instant oatmeal, 20 oz. of orange juice, and a 50g Nitrean protein shake.
- 09.30 am – Large lunch meat sandwich with wheat bread, some pretzels or baked chips, 1 can of diet soda, and a 50g Nitrean protein shake.
- 12:30 pm – Same as meal # 2 (last carbohydrate containing meal)
- 3.00 pm – 50g Nitrean protein shake
- 6.00 pm – Lean beef, chicken, or tuna. Some sliced cheese and possibly some unsalted peanuts. His family eats out frequently, so instead of the aforementioned foods he might have had a McDonald's or Burger King salad with 2 grilled chicken breasts.
- 9.00 pm – A final protein snack consisting of another 50g Nitrean protein shake, some peanuts and cheese, or possibly a can of tuna.
As you can see, no calorie counting was performed, but the mere reduction in carbohydrate intake and subsequent overall caloric reduction resulted in Mike dropping a quick 20 lbs. Mike was thrilled at the loss, but a fellow powerlifter helped put matters in perspective for him.
He said, "Mike, you losing 20 lbs is like someone throwing a deck chair off the Titanic, no one will notice…"
Being a good-natured soul, Mike took this in the manner in which it was intended and didn't proceed to crush the guy. He did, however, use it as additional motivation and proceeded to lose another 30 lbs for a 50 lbs total loss. It was at this point that Mike hit another wall and could not drop any additional weight.
Even though his buddy had been ribbing him, he had made an excellent point. As with any weight loss program there is a certain number of pounds which are relatively "easy" to lose, and then the going gets rough. Mike had surpassed his "easy" loss phase and now needed a solid plan to help get him to his goal of 308 lbs. It was at this point that I became involved.
I am the co-owner of AtLarge Nutrition and Mike is one of our sponsored athletes. During the course of conversation one day, Mike talked to me about his diet, weight loss, and the wall he had hit relative to losing additional weight. Mike uses our products and I saw an opportunity for both of us. For me, I saw the opportunity and challenge of working with a world class athlete. I wanted to showcase my mentoring and coaching abilities in both the diet and training arenas, and to demonstrate how effective our products are when properly used. For Mike, I knew that I could help him achieve his target weight of 308 lbs, or less, AND simultaneously build or maintain his strength.
We conversed at length via email and on the phone. I agreed to work with Mike on the condition that he would follow the dietary regimen I provided to the "T". Mike agreed, and our fat loss partnership was born. My first order of business was to establish Mike's average daily caloric intake. I had Mike record every calorie containing food or liquid he consumed over the course of a week. I then calculated his total caloric intake and divided it by seven to come up with his average daily caloric intake. This worked out to roughly 5,000 calories (Mike was still weighing over 360 lbs at this point and had veered from the carbohydrate reduction plan detailed above) and became the starting point for our program.
When I devised Mike's initial daily diet my goals were as follows (in no particular order):
- Get him down to below 308 lbs so that he may comfortably compete in the 308 lbs class in his chosen sport of powerlifting, and for the positive health ramifications of living at a lighter body weight.
- Maintain, or increase his strength while he lost the body weight.
- Create a diet that Mike could follow easily. Mike's diet prior to his weight loss odyssey consisted almost entirely of what are considered "junk" foods in large quantities. You cannot take someone from years of this sort of eating to a "clean" diet overnight. I wanted to create a program that would accomplish the above goals and allow Mike to remain compliant with a minimum of psychological and physiological stress.
The above parameters resulted in the initial plan detailed below:
5000 calories
Supplements: Nitrean, Opticen, Creatine 500, Multi-Plus, ETS, Thermocin or Nitor
Meal 1:
- 5g of Creatine 500 mixed in orange juice (see below)
- 3 Multi-Plus tablets
- 4 ETS capsules
- 3 Thermocin or Nitor capsules
5 whole eggs fried in butter (2 teaspoons of butter)
438 cals 30g prot. 5g carb. 33g fat
3 slices of wheat toast with 3 teaspoons of butter
297 cals 6g prot. 36g carb. 14g fat
1 cup of whole milk
150 cals 8g prot. 11g carb. 8g fat
1 cup of orange juice
110 cals 2g prot. 25g carb 1g fat
Total: 995 cals – 46g prot. 77g carb. 56g fat
Meal 2:
2 servings of Opticen (mixed with 8 cups of whole milk)
Total: 1846 cals – 168g prot. 140g carb. 68g fat
Meal 3:
- 3 Thermocin or Nitor capsules (depending on when you take this meal – don't take the Thermocin or Nitor later than 1 P.M.)
- 2 servings of Opticen (in water)
Total: 646 cals – 104g prot. 50g carb. 3.4g fat
Meal 4:
1 McDonald's Quarter Pounder® with Cheese
510 cals 29g prot. 43g carb. 25g fat
1 small french fries
250 cals 2g prot. 30g carb. 13g fat
1 medium Coca-Cola Classic®
210 cals 58g carb
Totals: 970 cals – 31g prot. 131g carb 38g fat
Meal 5:
- 4 ETS capsules
- 2 servings of Nitrean (mixed with 2 cups of whole milk)
Total: 520 cals – 64g prot. 24g carb. 18g fat
Grand Totals: 4977 cals – 413g prot. 422g carb. 183.4g fat
The Method behind the Madness
I am sure many of you will be surprised/aghast at the inclusion of a fast food meal. Remember, one of my primary goals was to come up with a plan with which Mike could remain compliant. Mike's family eats out a lot due to their busy lifestyle. That fact, combined with Mike's years of consuming whatever he wanted would have made an instant switch to a "bodybuilding" style diet a recipe for disaster.
The high sodium content of the fast food was not really a concern due to the fact Mike is not a bodybuilder. An excessive reduction in sodium intake would have been of no benefit from a strength perspective. The high sodium content of the meal was also moderated by the balance of the diet which was relatively low in sodium.
Once you overcome the initial shock of the fast food inclusion, you may note that the macronutrient breakdown was roughly 33% protein, 34% carbohydrates, and 33% fats. The relatively high initial fat content was due to the overall high caloric intake of the diet. Mike would simply have had to consume too much low fat food. The satiety factor of dietary fat was another important reason for its inclusion.
Unless one's goal is a specific physical appearance for a specific period of time, such as a bodybuilder who wishes to peak for a contest, any diet which over, or underemphasizes a specific macronutrient(s) is not a good solution. Diets which are high in protein and fats and very limited in carbohydrates are functional in terms of losing body fat, but cannot be maintained for prolonged periods by most individuals. The same can be said for excessively low fat diets and so on. When looking to create a "normal" (the goal norm for the individual), sustainable physical appearance and body fat level, a more balanced approach must be utilized.
The inclusion of two solid, "normal" meals was integral to the overall success of Mike's program. Foods which are rich in fats and carbohydrates must be consumed in a long-term plan to alleviate the sense of deprivation so common to most weight loss "diets". These foods must be included, but cannot dominate the diet for obvious reasons. This brings us to the importance of proper protein supplementation. Protein supplements can be of great value to any dietary plan (both long and short term) due to their ability to provide a high level of protein (and other nutrients depending upon the specific product) with a minimum of calories.
As you can see, protein supplementation played a huge role in Mike's diet. We started with five "meals" of which two were of the aforementioned solid food variety, and the balance were liquid meals provided by either Nitrean or Opticen protein supplements. Nitrean is a protein-only blend which consists of 3 fractions of whey (isolate, hydrolyzed, and concentrate), casein, and egg proteins. This blend provides for a nearly optimal net retention of ingested protein and a markedly better degree of satiety than any whey-only protein product. Opticen is a meal replacement powder which utilizes a similar protein matrix to that of Nitrean (with similar benefits) and adds to it carbs, and a myriad of vitamins and minerals.
The proper combination of "rich" foods and protein supplements allowed for a dietary plan which was satisfying to consume, macronutrient rich, and highly functional in terms of allowing us to manipulate Mike's physique. When Mike commenced this diet he found it simple to comply with, his training flourished, and the body fat began to melt away.
Moving Forward and Making Adjustments
Once Mike began the diet we needed a method of tracking his body fat and body weight. We would use the results to slowly reduce his caloric intake at the proper times, thus keeping his body fat loss moderate in pace and consistent for optimal results.
A weekly waist measurement was chosen as our primary method of body fat assessment. There are other methods which may be more effective, but none are as easily performed, readily available, or as inexpensive. All you need to measure your waist is a measuring tape, and you can make one from newspaper if funds are especially tight.
It is imperative that you measure your waist immediately upon arising the morning of your chosen measurement day. This allows for a consistency of measure. Food consumed throughout the day can alter your waist measurement significantly, so measuring first thing in the morning ensures a seven or more hour fast has preempted the measurement. Accuracy of measure in terms of placing the tape in the same spot around the navel each time, and being sure to unfailingly, completely relax your stomach (any tension of the abdominal musculature can alter the measurement) is of the greatest importance to ensure the efficacy of this method. If care is taken to ensure accuracy, this method will provide a very good barometer of your body fat levels. Combining it with a subsequent measure of your body weight (standard scale) will allow for a nearly optimal tracking of body fat levels.
Mike's chosen measurement and weigh-in day was Sunday. As a brief aside, it is on this day that he arises at 4:30 A.M. and begins his weekly pilgrimage to the world famous Westside Barbell Club in Columbus, Ohio. Strength trainer, and athlete extraordinaire, Louie Simmons presides over the vaunted lifting club which is considered by most to be the premier powerlifting training center in the United States, if not the world. Mike is lucky enough to be a member, and he is willing to drive several hours each week just for the privilege of being so.
Once Mike would obtain his measurements for the week, he would email them to me and I would use the data to determine if any dietary adjustments should be made. For instance, if Mike's waist got smaller, but he lost no body weight, we knew that he both lost body fat and gained muscle. Special care was taken to watch for large drops in body weight. A large drop in body weight (assuming electrolytes are kept consistent) indicates that the individual is losing lean muscle tissue as well as fat, or is at least in great danger of doing so.
Daily caloric decrements were nearly always 200 calories. This count seems to afford the best results in that it is sufficient to elicit change and yet not so large as to overreach and cause unwanted results. Due to the fact we started Mike's diet at a near maintenance caloric intake and used small caloric variations, all of the adjustments were decrements and we never needed to increase his caloric intake to slow weight loss.
So long as Mike's waist was getting smaller, or he was losing 1-3 lbs of body weight per week, we would leave his daily caloric intake alone for the following week. This either/or method was used because the complexity of the human body is such that body fat is not removed uniformly as one loses weight. Normally, body fat is lost in more or less the reverse order from which it was added. For most men, Mike being no exception, the waist and lower back areas seem to be the place body fat is first deposited, and the last place from which it is removed. For this reason, so long as Mike was losing body weight and/or seemed to be getting leaner in an overall sense (arms more defined, etc.), we were not overly concerned whether or not his waist size was decreasing each week. The real importance of the weekly waist measurements lied in the fact that if his waist got smaller he had invariably lost body fat. Additionally, any increase in his waist measurement would have been a sure sign things had gone awry.
I want to emphasize that caloric decrements were only initiated when both body fat reduction factors (weight and waist size) did not change sufficiently in a week's time.
Supplementing for Weight Loss
We have already explored the reason for the liberal inclusion of protein shakes in Mike's daily diet. The balance of his supplementation consisted of ETS, Creatine 500, Multi-Plus, and either Thermocin or Nitor (all products available from www.atlargenutrition.com). Below is a brief description of why each of these products was included in Mike's arsenal:
ETS: is a very unique recovery product. ETS dramatically aids in both muscular and joint recovery from intense training. A hypo-caloric diet normally limits one's ability to recover from intense training, and most individuals find they are compelled to train with less resistance when they are dieting.
ETS offsets this limitation and allows you to keep training heavy and hard! ETS was one of the major components to Mike's success.
Thermocin and Nitor: are both stimulant/thermogenic supplements. Both products pack a powerful "punch" which offsets the usual lack of energy one feels when on a hypo-caloric diet. Both products also suppress appetite, increase fat oxidation, and promote thermogenesis. Their difference lies in the pathways they utilize to achieve their effects and in their potency. Nitor is hands-down one of the most potent products of its kind.
Mike optimized their use by alternating them over the course of his program. Nitor was the backbone, but he would switch to Thermocin every 60 days or so (for a 30-45 day stint) in order to get the most out of both products. These products were absolutely integral to the incredible success Mike enjoyed, and continues to enjoy on his way to 308 lbs or less.
Creatine 500: is Creapure™ creatine monohydrate. It is one of the purest forms of monohydrate commercially available. Creatine promotes lean muscle mass and strength in resistance trained individuals.
Lean muscle tissue increases your basal metabolic rate and burns fat preferentially as an energy source even when at rest. Creatine helps to maintain or add lean muscle mass even during a hypo-caloric diet.
Multi-Plus: is a multi-vitamin. It is unique in the sense that is does not take the "everything but the kitchen sink" approach. It was specifically formulated for the resistance trained individual.
A multi-vitamin is a must have for anyone on a hypo-caloric diet as such diets tend to be lacking in nutrients due to their low overall caloric content and food variety.
Mike's Training
You don't lose 76 lbs of body fat and increase your best competition bench press by 25 lbs (especially when going from an 835 lbs bench to 859.8 lbs) without proper training. As already mentioned, Mike trained (once per week) at Westside Barbell in Columbus, Ohio under the watchful eye of Louie Simmons. Westside is also the home to strength legend George Halbert. George is a multi-record holding, multi-title holding titan of bench pressing strength, and quite possibly the strongest pound for pound bencher to ever compete. He took Mike under his wing and was instrumental in helping Mike to increase his already prodigious pressing power.
Mike is a bench specialist. He does not compete in all three of the powerlifts (squat, bench press, and deadlift). Mike's training had therefore always focused on upper body work, virtually excluding lower body exercise.
After his July 06 meet, Mike, George and others reviewed video from the competition. They were looking for relative weaknesses with the idea of addressing them with changes in Mike's training. It was noted that Mike was having trouble stabilizing the bar near lockout. Mike and his advisors determined this was due to a weakness in the upper back area. The solution implemented was to increase his upper back training frequency and volume with a three day per week upper back routine.
Below is Mike's resulting training template (to include some alterations he made over time) for his assault on the WPO Bench Bash at the 2007 Arnold Classic:
Sunday (Max Effort day – ME)
This day involved pyramiding up to a personal record (PR) single attempt using a rotation of several pressing exercises. The exercises and a brief description are listed below:
Floor Presses: are exactly what the name implies. The trainee lies on the ground and performs a modified bench press. The ground prevents a full range of motion (ROM). A medium width grip should be used with this movement. The barbell is lowered until the triceps touch the ground. The forearms and upper arms should form a nearly perfect right angle at this point. The bar is paused, and then pressed to lockout. Floor presses strongly work the lifter's ability to lockout a heavy load.
Floor press – start
Floor press – paused, arms touching the ground
Board Presses: are a tremendously popular exercise in the powerlifting world. The movement is a standard, paused bench press with a twist. Boards are placed on the lifter's chest running the length of his or her body. These boards are used to limit the ROM during the press. The limited ROM allows for tremendous weights to be used thus promoting an overload effect and allowing the lifter to work whatever portion of the ROM they desire (by using more or less boards stacked upon one another).
Board presses – start
Pausing on the boards
Band Presses: are typically standard ROM bench presses which incorporate the use of special elastic bands. These bands add varying levels of resistance to the bar depending on which ones are used (they are coded by color), and how they are used (doubled up, where they are anchored, etc.).
Their advantage lies in the fact that they provide "accommodating resistance" by increasing the resistance as the barbell approaches lockout. In a standard barbell press, once the sticking point has been passed the leverages involved in our skeletal muscle system make the movement progressively easier as the barbell approaches lockout. The bands increase the resistance during this time, thus helping to maintain a maximal load on the involved muscles.
Band presses – near lockout
Band presses – touching the chest
Foam Presses: are a very unique form of the bench press. Giant blocks of foam are placed on either end of the barbell. The barbell is then lowered onto the foam at which point the lifter pauses, allowing the weight plates to literally sink into the foam, and then presses the weight back up. The foam absorbs all of the kinetic energy from the barbell, thus mandating that the lifter produce a tremendous amount of force to get the barbell moving. The foam is also typically used to limit the ROM much like boards during board presses.
The above exercises were rotated weekly during monthly cycles. The idea of rotating variations of a given movement (in this case, the bench press), or rotating exercises which work similar muscle groups, is known as the conjugate method of training. This method allows for highly intense training performed more often. Training harder and heavier, more often, can only lead to greater progress assuming one recovers properly between sessions.
Pausing on the foam
The conjugate method's "secret" lies in the fact it varies the stress on the central nervous system (CNS), thus allowing for more frequent bouts of high intensity training without the concurrent CNS overtraining that would occur had a single movement been practiced with the same intensity and frequency.
As mentioned above, Mike would pyramid the load up to a 1RM PR attempt. Once the PR had been set, or attempted, Mike would move on to heavy triceps training. His triceps training consisted of 1-2 of the following exercises each session:
Lying Dumbbell Triceps Extensions: are performed lying on a flat bench. A dumbbell is held in each hand with your palms facing each other. The movement begins with the arms at full extension (as in the completion position of a dumbbell bench press). Rotation occurs only at the elbows and the lifter lowers the dumbbells simultaneously until they touch their shoulders. The movement is then reversed and the dumbbells are returned to full extension.
Lying dumbbell extensions – start
Lying Kettlebell Extensions: are performed much like lying dumbbell extensions, but with kettlebells used for resistance and an obvious change in hand position dictated by the kettlebell handles.
Mike at his top body weight performing kettlebell extensions
Dumbbell JM Press: is a movement which incorporates the benefits of both close grip bench presses and lying triceps extensions. The exercise is performed lying on a bench. The movement begins with the arms at full extension in the same position as the lying dumbbell extensions detailed above. The dumbbells are lowered via rotation around the elbows until they are roughly 4-5" above one's head. Rotation then occurs around the shoulder joint and the dumbbells are "slid" (they remain the same height above the body) to a position where the lifter can press them back to full extension (normally a few inches proximal to the head relative to the nipples).
Triceps pushdowns: This movement is performed using a high-pulley apparatus (the pulley is overhead) which can be found at most gyms. A handle must be attached to the pulley apparatus to allow execution of the movement.
To begin, you will be in a standing position and should have the handle attached in such a fashion as to allow you to grasp it at approximately eye level. You can use a straight bar/handle, or other types of handles which will allow for varying grips. The most common position of the palms for this movement is facing downwards.
As you grasp the handle you are to bend your arms at the elbow until the upper and lower arm form a slightly less than 90 degree angle at the elbow (you will have to be leaning slightly forward to do this). Your hands should be in front of your body and you should be standing relatively close to the pulley apparatus. Proceed by pulling your upper arms down while retaining the bend at the elbow until the handle is roughly even with the bottom of your chest. Your elbows will move towards the rear of your body as you do this. Your wrists should be flexed such that they make roughly a 90 degree angle with the forearm (your fingers will be pointing away from you). This will be the starting position for the movement.
Commence the movement by using your triceps to straighten your arms with the primary rotation being around the elbow. Your elbows should be kept relatively close to your sides throughout the movement and your wrists should gradually straighten. Once you have straightened your arms fully your hands should be at waist level and just slightly in front of you. Reverse this motion and return to the starting position to complete one rep. Pausing momentarily in the fully extended position is advisable to give an extra contraction of the triceps.
Mike would perform 4-5 sets of 8-10 reps of either one or two of the above exercises for his heavy triceps training. He always finished his ME days with pushdowns, so if he was not feeling his training "oats" on a given day that would be the one triceps movement performed. When he was feeling strong he would perform one of the other movements first using a conjugate rotation (switching the exercise from week to week).
In late September Mike made a significant change to his training regimen. A Westside lifter by the name of Tony Ramos was experimenting with bands and kettlebells in order to help rehabilitate his shoulders and strengthen his upper back. He created a unique movement which incorporated a standard Olympic barbell, mini-bands, and kettlebells (both the bands and kettlebells are available at www.westside-barbell.com). The lift was performed using a full ROM bench press. Instead of plates being used for the load, kettlebells were suspended from each collar using mini-bands. This setup made for a very unusual and productive exercise. The elasticity of the bands made the kettlebells literally bounce around as the bar was lowered and pressed. This chaotic state (as Louie Simmons described it) placed a huge burden on the stabilizing muscles and seemed to work the pectoralis to an even greater degree than a standard bench press.
Mike incorporated this movement into his routine and instantly found that it helped him learn to properly use his lats when pressing thus eliminating a weakness that had previously plagued him. Getting away from the conjugate method for a bit, Mike used this exercise for his ME day for 3 straight months. He eventually worked up to a whopping 440 lbs of kettlebells for 6 repetitions! He strayed from the 1RM ideal of the ME day because this movement demanded it, but still went for a multi-repetition PR each session.
Wednesday (Dynamic Effort – DE):
Wednesdays were Mike's DE, or speed work days. As per the Westside Barbell training protocol these days are intended to help the lifter work on the generation of explosive power and bar speed. This is typically accomplished through the use of relatively light loads (50-60% of one's 1RM) for 8 sets of 3 repetitions with a minimum of rest between sets. In addition, light bands are often employed. Mike practiced this typical format from July through December of 2006.
In late December, Mike made the conscious decision to alternate his typical Westside DE days with a bodybuilding-style chest workout. This decision was the result of physical changes occurring due to his weight loss. Mike felt he needed to "fill-in" his pecs which had shrunk is absolute size due to the loss of body fat. He wanted to replace the fat with pure muscle and decided to focus on a hypertrophy stimulating workout every other week. This decision was very interesting in the sense that it proved to be effective and helped to validate a theory I had conceived relative to speed work. From my reading and understanding of motor learning and the general nervous system relative to resistance training, it had always been my feeling that speed work does very little to enhance one's 1RM in a direct sense. In other words, lifting light weights very quickly will not make you able to move heavy loads quickly. My thoughts were that DE days were essentially a form of active recovery. The light loads used stimulate blood flow and help the skeletal muscle recovery process while not stressing the nervous system in the same manner, or to the same degree as heavy training. Mike's bodybuilding training worked similarly in that it involved lighter loads of higher repetitions. The difference was that more skeletal muscle stimulation was incurred when compared to a normal Westside DE day.
The bodybuilding workout Mike employed is outlined below:
- Light Barbell Bench Press: 4 sets of 12 reps with 225-275 lbs
- Dumbbell Bench Presses: 3 sets of 25 reps with 100 lbs dumbbells
- Dumbbell Flyes or Cable Crossovers: 3-4 sets of 10-12 reps
This workout focused on form and the pump. After alternating it with traditional Westside speed work for roughly 2 months Mike switched to using this routine every DE day. The variety (from his usual DE day) and recovery promoting effects of the routine were integral to Mike's success at the Arnold Classic.
Monday, Thursday, and Saturday (upper back training):
Training the upper back three times per week may seem like overkill, but Mike and his advisors determined that he would benefit from the increased volume and frequency. Mike has truly superior recovery ability, and that fact combined with the lack of volume his training incorporated for his lower body allowed for a recovery "reserve" he could utilize to resolve his relative weakness in his upper back.
Mike's upper back routine included the following exercises:
- Lat Pulldowns: are a bodybuilding standard exercise. Varying grips should be used from one workout to the next.
- Seated Rows: are another standard that targets the lats.
- Two Arm Dumbbell Rows: are a unique variation of an old standard. This is essentially the same movement as a barbell bent-over row with dumbbells used for the resistance. The difference is HUGE, with a much greater degree of control allowed for, and thus a superior contraction of the lats.
Two arm dumbbell rows
Face Pulls: are a unique exercise designed to train the rear delts. They are performed on a lat pulldown machine and closely resemble a pulldown to the front. Mike prefers to use a specialty attachment sold by Westside Barbell. You can find it here – Westside football bar
The movement begins just like a seated lat pulldown to the front. The upper body should be angled back at roughly 35 degrees. The difference from the standard pulldown is that the handle is pulled to the face instead of the chest. Care must be taken to avoid pulling too hard and whacking oneself in the face! Keeping the elbows high throughout the motion serves to further target the rear delts.
A variation of this movement is to use the 2 handled rope attachment and to pull outwards on the handles as they are pulled towards the face. This provides rotator stimulation to augment the rear delt work.
Face pull – start
Squeeze those rear delts!
Rear Delt Dumbbell or Cable Raises are another bodybuilding staple.
High Dumbbell Shrugs: are yet another twist on a standard. The difference from standard shrugs is that there is bending at the elbows. The lift is essentially a hybrid of a shrug and a row. The head should be slightly tilted forward during the execution of the exercise. As the dumbbells are shrugged the arms are simultaneously bent at the elbows allowing for a fantastic contraction of the traps.
Big Mike squeezing those traps!
Each training day consisted of 2 of the above pulling movements (rotated weekly), face pulls, rear delt raises, and high dumbbell shrugs. Mike did 4 sets of 8-10 reps per exercise. None of the exercises were taken to concentric failure (he stopped 1-2 reps short).
My Contribution to Mike's Training Regimen
As already mentioned, Mike is a bench specialist. Due to this fact and personal choice, Mike did not do any direct work for his lower body prior to my involvement. One of the very first recommendations I made was that he perform some form of leg work. My reasoning was simple; the muscles of the hips and legs constitute a huge percentage of one's total skeletal muscle mass. Increased lean body mass equals increased caloric expenditure and fat burning even when at rest. In addition, while I know of no real science to back it, it is commonly accepted in the bodybuilding world that one cannot optimize their upper body without lower body training. In other words, the body thrives when trained as a whole. In my considerable experience this tenet seems to hold true.
When deciding what leg training I would have Mike perform there were two main factors I considered. First, Mike suffers from ankle problems due to an old injury. This precludes certain movements, at least relative to compliance on his part. Second, as Mike had done virtually no leg training in years, I felt that choosing one compound movement to be performed once per week would be best (again, primarily from a compliance standpoint).
The exercise of choice ended up being the leg press. Squats were out due to the aforementioned ankle (and some knee) problems. The leg press has a low skill requirement, and is thus easy to perform. I instructed him to use a slow, controlled cadence and to really go for the "feel" of the movement. The goal was simply to stimulate some hypertrophy in the major muscles of the lower body while simultaneously protecting his ailing joints. I instructed Mike to perform 3 sets of 10 reps (post warm-up) once per week.
In addition to the leg work, I instructed Mike to add yet another missing link to his training regimen. You guessed it, CARDIO! Cardio was hardly a part of Mike's vocabulary let alone a training staple. In my early years of training I too bought into the idea that cardio is catabolic and not to be used by the strength athlete. What it took me years to realize was that properly performed cardio not only helps one to lose body fat, it can also aid overall recovery. In short, properly used, cardio is a boon to strength training! The key is to control for the intensity of effort and therefore your heart rate. The target heart rate for this form of cardio is 120-130 beats per minute. If you stay within this parameter you are burning fat, building cardiovascular health, aiding your overall recovery, and in no way hampering your strength training results.
The final piece of the puzzle for Mike was the addition of mid-section training. Contrary to what has been purported over the years, spot reduction is possible to some degree. This fact combined with the general benefits of a strong mid-section compelled me to include work for this area in Mike's regimen. I instructed Mike to perform 2 sets of 10-15 reps of two different exercises twice per week. He would alternate the exercises of choice each workout.
After some cajoling on my part, Mike added the leg presses, cardio (3 times per week for 20 minutes at a time), and mid-section training to his routine, and the combination took Mike's results to a whole new level!
The Final Preparation for the WPO Bench Bash at the 2007 Arnold Classic
Mike took a brief break from dieting during the holidays. January 2nd saw the beginning of preparation in earnest. To that point, Mike had seen his weight drop into the mid 350s (with a bit of a spike from the holidays). His strength was through the roof, setting PRs virtually every session.
Mike and I had the initial goal of getting him down to the 308 lbs weight class for the Arnold, but we were never willing to do so at the expense of muscular size or strength. Our results relative to decreasing his body weight and increasing strength were thus far so profound that we made the decision to drop him no lower than 340 lbs in order to not jeopardize those results, and to have Mike at his absolute best for the Arnold.
In order to stabilize his body weight we added 2 Nitrean (protein only) shakes to his daily intake. We also allowed him to take a few cheat meals at his discretion. These changes did the trick.
The Bench Shirt
Mike competes "equipped". This involves the use of a "bench shirt". These shirts are made of special materials that allow them to add support and aid to the lift. Getting optimal results from one's bench shirt requires a degree of skill.
Mike chooses to use equipment manufactured and sold by Inzer Advance Designs. Roughly three months prior to the Arnold, he made the decision to switch to their Rage X shirt. Mike had two shirts custom made by Inzer with one smaller than the other. The idea behind having two shirts was that he would be losing body fat in the proceeding 3 months and he wanted to be sure to have a tight fitting shirt for the day of the meet.
Once in possession of the shirts, Mike began by breaking-in the larger of the two. He accomplished this by working on his ROM in a progressive fashion using board presses. He started with a 3-board press and over the course of several sessions worked his way down to a 1-board press. Once that was done, he began work on the smaller shirt. A few weeks later he worked to a 1-board heavy single with what would be his opening lift at the competition. This was just a couple of weeks out from the meet. The lift went well and Mike decided he was done with heavy lifting until the day of the meet.
The 2007 WPO Bench Bash at the Arnold Classic
Mike arrived in Columbus the Thursday prior to the competition. I will let Mike tell you the rest in his own words:
"I came to the Arnold confident I was going to do well. We arrived in Columbus on Thursday night, got settled into our hotel and just relaxed. I showed up for weigh-in Friday morning with a belly full of food and bristling with confidence! After the weigh-in, my family and I spent most of the day walking around the expo hall meeting and talking to friends we only get to see once or twice per year. Along the way, I also met a lot of "strangers" who recognized me and showed me tons of support! This only served to get me even further fired-up!
Saturday morning, I went to the expo hall around noon. As I was coming down the escalator, I got my first glimpse of the crowd waiting to get in. It was HUGE!!! This started my nerves a rollin', but I knew in my heart I was ready and all would be good!
Around 1 P.M., I made my way to the main stage at the rear of the expo hall. This is where the meet would be held. At that point, I knew there would be no turning back. I went backstage to the warm-up area and began getting my body ready for the most important lifts of my life. For some reason, all of my warm-up attempts felt heavy. This was a bit worrisome, but I knew I had to forge ahead and figured the adrenalin rush of being onstage in front of thousands of fans would handle the problem.
As the time came for me to take my opening lift, I grabbed my box of Mike and Ike's candy and my Mountain Dew, got my sugar rush, and out I went. I knew it was my time to shine with my wife and 2 kids, my parents, my training partners, and a ton of my friends in the audience. I was ready!
Mike staring down the weights!
I got my opener, came back and missed my 2nd attempt. I was going to repeat with my failed 2nd attempt weight for my third and final lift, but I knew I had more in me so I jumped to a PR attempt with 859.8 lbs. I smoked it!!! I can't tell you the feeling…it was a culmination of all that I had gone through with the diet, waking up at 4:30 A.M. every Sunday to make the pilgrimage to Westside, 10 years of busting my ass in the gym, and hitting a PR in the biggest bench contest in powerlifting in front of thousands of fans. It was, AMAZING!!!"
Mike and I both hope that this article will inspire and educate you on how to reach your own physical goals whether they be a world record bench press, or simply to get in the best shape of your life!
Written by Chris Mason
Discuss, comment or ask a question
If you have a comment, question or would like to discuss anything raised in this article, please do so in the following discussion thread on the Wannabebig Forums – Mike Wolfe loses 76lbs and Increases his Bench Press discussion thread.


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This Is PERFECTIONNN!!!!!!
Reblogging late.
These Boys
How have I not reblogged any NSync stuff yet? What is wrong with me?
I did "Bye Bye Bye " for my 5th grade talent show. Proudest moment of my life. :) No regrets
This is still one of my favorite songs..
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there is absolutely no way this is factual.


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Joey Johnston Discusses USF And Steve Masiello
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Mark Harlan Discusses Role As USF Director Of Athletics
The new Director of Athletics talks about the future of USF
Jim Leavitt Discusses 49ers, Buccaneers, USF
The 49ers LB coach and former USF head coach joined the Whit-Man
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If you own a Toyota truck you need to take care of it so it doesn't rust into oblivion. Toyota/DANAs coating is/was completely inadequate. I've had luck using rustoleum clean metal primer/ rusty metal primer and black rustoleum paint.
POR-15 is crap-- peels off in large flakes after time. Not worth the money.
Interestingly, the trucks at a dealership in Colorado now have the frames coated with some sort of hydocarbon-- I swept my finger through it when I was there last. My truck wasn't coated like this when I bought it from the same dealership in 2006.


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The Republican Party faces a long-term challenge in presidential elections because it is defining itself as a gloomy enclave, a collection of pessimists who fear what our country is becoming and where it is going.
The party's hope deficit helps explain why there's a boomlet for Jeb Bush, a man who dares to use the word "love" in a paragraph about illegal immigrants.
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A big-selling book, "Cat Sense: How the New Feline Science Can Make You a Better Friend to Your Pet," helps cat lovers understand what is going on in the hearts and brains of their kitties. Sadly, not nearly so much as they thought and hoped.
I'm pretty sure what my former cat was thinking: "What's the least I can possibly do and still get her to feed me liver patties and otherwise leave me alone?" I'm not far off, author John Bradshaw seems to confirm.
As of mid-March, the nation's rate of uninsured had declined to 15.9 percent from 17.1 percent in December.
We can't know exactly where the rate stands now, but it's lower. And, well, the nation's Republican leaders will not have that.
They will do everything they can — and credit them for having done everything they could — to get us back to the good old 17.1 percent days.
Congressman Paul Ryan (R-WI) has released his proposed budget for this nation which doesn't seem to share the same world I live in. Worse yet, it doesn't seem to practice the values found in the religion that his party so loudly proclaims.
When something awful happens, it is easier not to stare directly at it. Instead, we focus on the things around the edges. What did the neighbors hear? How was the play, Mrs. Lincoln?
And these days, those edges include What Happened On Social Media afterward. What did they tweet? What did they Instagram? Who was the first to say the Awful, Snarky Thing? What were the relevant status updates?
Those pieces are almost but not quite the story, but they are easier to talk about.
At the Korean War Veterans Memorial, an inscription reads: "Our nation honors her sons and daughters who answered the call to defend a country they never knew and a people they never met."
It eloquently reflects the fact that few ordinary Americans - and probably not many members of Congress - could have found Korea on a map as of June 25, 1950, when Kim Il Sung's forces crossed the 38th parallel, bent on conquest with the support of Soviet dictator Joseph Stalin.
In his speech Thursday commemorating the passage of the 1964 Civil Rights Act, President Barack Obama talked about the enduring power of one of President Lyndon Johnson's signature accomplishments.
The news that Stephen Colbert will be taking over "The Late Show" desk from David Letterman led Rush Limbaugh, noted comedy expert, to describe this as a sign that "CBS has declared war on the heartland of America" and that "no longer is comedy going to be a covert assault on traditional American values, conservatives - now it's just going to be wide out in the open. What this hire means is a redefinition of what is funny and a redefinition of what is comedy."
It is, deservedly, Lyndon Johnson's moment. This week, three former presidents and the current one all journeyed to Johnson's presidential library in Austin, Texas to commemorate the 50th anniversary of his signing the 1964 Civil Rights Act into law.
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WAUSAU, Wis. (WSAU) - Power has been restoredto about 3,600 Wausau residents. Last night there was a widespread power outage on the city's west side.
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