 that by using super heavy weights and sloppy form, (cheat curls with 175-225), I could force them to grow. Doing those heavy weights was great for my ego, but my arms weren't growing, although I did get a good case of biceps tendonitis for my troubles. So, because I simply couldn't do those cheat curls any more with the tendonitis and my flexors constantly fired up, I was forced to find other ways to train them. I saw a video with Stan Efferding when he was bodybuilding and getting ready for a show and I think that he was saying the same thing, that he started to go lighter because Flex Wheeler told him to, and his arms started to grow. I believe that he was using 30 pound dumbbells. Also Ben Pakulski's videos were espousing the same thing: Controlling the weights.
So what did I do? I went lighter and slowed it down. Also, I noticed that whenever I used high reps in the dumbbell and ez curl, that my shoulders would start burning and so would my forearms. So I dropped the reps to 6 on free weight exercises ( with cables, I could go higher reps and keep my shoulders and forearms out of the movement mostly), and really dropped the weight down. I went from the 60-70's on sloppy curls to 30's and 35's and using perfect form and slowing down the eccentric phase of the movement. I did 10 sets once week of biceps with perfect form and lighter weight and wouldn't you know, those biceps started to grow, and with weights that my 6 year old Maximus could lift. And another thing-I used to lift with guys who could grow their biceps by barely even thinking about them. But I realized that I couldn't train like that and grow, I had to adapt to something else. It's like me and math. When I first saw algebra on the board in 7th grade, I was like, what in the hell is that stuff? And it took me many years of summer school and failing grades to realize that math didn't come naturally to me and I would have to work smarter and harder than the other kids to catch up with them. The best thing for me to do was accept it and buckle down. Don't have a body part growing like you think that it should? Find a different way than the masses to find out what works for you.
Standing dumbbell curls 5 sets of 6 (5x6) Focus on keeping wrist straight and only bring the dumbbell 3/4 of the way up, meaning don't relax at the top. I think, scapula pinched, ribcage up, elbows back. And just bring it to chest level. Think control on the way up, and think slow on the way down. If it helps, count to 4 as you lower the weight. Don't relax at the bottom, but pause momentarily at the stretched position and then go up again. And one more thing: Squeeze, squeeze at the top of the movement.
Stand to where you feel the cable pulling back on you, meaning where you feel the most tension. You can do these one arm or two, I just do two arms because it takes so damn long to do one at a time. Controlled ascent, elbows tucked back, ribcage up. Same body position as the dumbbell curls. Bring it 3/4 of the way up and squeeze then lower slowly. If you find yourself cheating, throw your ego out the window and lower the weight. It's the tension that counts, not the weight. Cable curls are the best because of the constant tension provided.
It also helps to close your eyes and see your biceps going through the movement. The mind-muscle connection is real and is effective. Don't close your eyes during squats but with "safe exercises" feel free. It helps.
Thats it, 10 sets of biceps where you are totally locked in, focused and controlled. No ego. I promise that they will grow.It’s almost springtime! That means it’s also time for your post-winter roof inspection, and all you need to begin your D.I.Y. maintenance is a short walk around your house. Grab a pair of binoculars, a ladder and a trash bag and you’ll be ready to go!
Cleaning Your Gutters after Winter is an Easy Way to Extend the Life of Your Roof and Prevent Damage.
D.I.Y. Maintenance
Step #1: Take a Walk.
Winter can be especially hard on your roof. When you start your walking inspection around the house, first check for any debris that has accumulated on the rooftop. If your home’s roof has a steep gradient, you’ll usually find most of the debris in the gutters (which will need to be emptied later). Next, use those binoculars you grabbed earlier to spot at any dents in the shingles.
Step #2: Do a Little Spring (Roof) Cleaning.
Assuming there isn’t any snow or ice left up there, make sure you clean off any major debris gathered on the rooftop. You’ll probably want a trash bag for when you clean out the gutter as well. While you’re up there, take a moment to closer examine any dents you noticed on your walk around the house. If any shingles are severely dented or broken altogether, you’ll need to have them replaced quickly. Broken or dented shingles can allow cold water and ice to seep into your insulation and damage it.
Step #3: Check Your Insulation.
Even if you didn’t find a single dent in your roof, make sure to make a brief inspection of your insulation. You’ll want it in tip-top condition before the summer starts. Well-maintained insulation is critical for keeping your house air conditioned, as an HVAC system will have to work extra hard to replace escaping cool air. Who wants to pay more than necessary on an energy bill?
Summer and wintertime can be especially rough on your roof, but a little maintenance can help you spot small problems before any expensive repairs are needed. For a free inspection on your roof and siding, call one of our specialists at (573) 789-8367. They’ll be happy to discuss all your maintenance needs in Osage Beach and Lake Ozark, MO.1. INVITATIONS: I am going to do a "Sugar Cookie Pizza" as my mom calls it. What you do is get a sugar cookie recipe and use it. You make the cookies in the size of a "Personal Pan Pizza" like Pizza Hut. You can cut the cookies into slices if you want or keep it whole. It's your choice. Get Personal Pan Pizza boxes to put them in. For the toppings put red icing and candy toppings of your choice. For the "information" part of the invitation I'm going to put the time, date, etc. on the top inside of the pizza box. On the front of the pizza box I will put, "You're Invited" I'm going to ask my friends to bring their fav. Dress/skirt and shirt, fav. CD's, and their fav. Makeup. Don't invite too many people. Just 5-6 close friends that get along reasonably well together. Remember, you don't need to have a lot of people to have a lot of fun!
2. DECORATIONS: For my decorations I will hang some balloons in bunches and a few different color streamers around the room. I will have makeup scattered around the room, as well as a lot of pillows, cushions, an inflatable chair, etc. I'm choosing a fairly spacey room so that we have room for dancing, singing, talking and going crazy!!!
3. FOOD: I'm going to order a few pizzas with my pals. We'll have lots of munchies around the room/house like: chips, cheesies, pretzels, ice cream cone cakes, cookies, pop, juice, trail mix, fruit and veggies, etc. For my cake we are ordering an ice cream cake from Dairy Queen, probably.
4. GAMES: For games I think we'll play: \*Digits that Dazzle- arrange different color nail polish like the numbers in a clock. Put something in the middle like a pen and spin it. Whatever color nail polish it lands on that's what you put on. Go around till everyone has Dazzling Nails!!!  Then someone else will be an auctioneer. They will call out the things. And lots, lots, lots more!!!A federal judge in Kansas City has sentenced a Kansas City man to 30 years on drug and weapon charges after he was linked to five murders, including those of a mother and her 3-year-old daughter.
Law enforcement officers testified that Rashawn Long, 35, was responsible for the Aug. 23, 2013 shooting murders of Myeisha Turner and her daughter.
The cases have been a mystery since police found their bodies and Turner’s crying one-year-old son at her house at 55th Street and Wabash Avenue.
Long has not been charged with those murders but the judge could consider the allegations as part of his sentencing for other crimes.
Long was found guilty at trial in 2014 of possessing with intent to distribute Buphedrone, an illegal drug known as bath salts. The previously convicted murderer was also convicted then of being a felon in possession of a gun.
Also according to a media release from federal prosecutors:
Long killed Turner, her daughter and two other people in 2013, the year he was released from state prison for the 2001 murder of a