Founder

The creator of this blog is anonymous because he is extremely paranoid of the Federal Government.  He lives somewhere in the world that hopefully no one will be able to find him. He does not believe in interdimensional Reptilians yet but every day he finds he is a little closer to the hypothesis.

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  22. The world’s largest architectural model captures New York City in the ’90s
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    The Empire State building stands approximately 15 inches tall, whereas the Statue of Liberty measures at just under two inches without its base. At this scale, even ants would be too big to represent people in the streets below.

    These lifelike miniatures of iconic landmarks can be found on the Panorama — which, at 9,335 square feet, is the largest model of New York City, meticulously hand-built at a scale of 1:1,200. The sprawling model sits in its own room at the Queens Museum, where it was first installed in the 1960s, softly rotating between day and night lighting as visitors on glass walkways are given a bird’s eye view of all five boroughs of the city.

    To mark the model’s 60th anniversary, which was celebrated last year, the museum has published a new book offering a behind-the-scenes look at how the Panorama was made. Original footage of the last major update to the model, completed in 1992, has also gone on show at the museum as part of a 12-minute video that features interviews with some of the renovators.

    The Queens Museum’s assistant director of archives and collections, Lynn Maliszewski, who took CNN on a visit of the Panorama in early March, said she hopes the book and video will help to draw more visitors and attention to the copious amount of labor — over 100 full-time workers, from July 1961 to April 1964 — that went into building the model.

    “Sometimes when I walk in here, I get goosebumps, because this is so representative of dreams and hopes and family and struggle and despair and excitement… every piece of the spectrum of human emotion is here (in New York) happening at the same time,” said Maliszewski. “It shows us things that you can’t get when you’re on the ground.”
    Original purpose
    The Panorama was originally built for the 1964 New York World’s Fair, then the largest international exhibition in the US, aimed at spotlighting the city’s innovation. The fair was overseen by Robert Moses, the influential and notorious urban planner whose highway projects displaced hundreds of thousands New Yorkers. When Moses commissioned the Panorama, which had parts that could be removed and redesigned to determine new traffic patterns and neighborhood designs, he saw an opportunity to use it as a city planning tool.

    Originally built and revised with a margin of error under 1%, the model was updated multiple times before the 1990s, though it is now frozen in time. According to Maliszewski, it cost over $672,000 to make in 1964 ($6.8 million in today’s money) and nearly $2 million (about $4.5 million today) was spent when it was last revised in 1992.

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  25. The fish collectors hoping to save rare species from extinction
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    In the rural town of Petersham, Massachusetts, 78-year-old Peter George keeps 1,000 fish in his basement.

    “Baseball, sex, fish,” he says, listing his life’s great loves. “My single greatest attribute is that I am passionate about things. That sort of defines me.”

    All of George’s fish are endangered Rift Lake cichlids: colorful, freshwater fish native to the Great Lakes of East Africa. Inside his 42 tanks, expertly squeezed into a single subterranean room, the fish shimmer under artificial lights, knowing nothing of the expansive waters in which their ancestors once swam, thousands of miles away.

    Due to pollution, climate change and overfishing, freshwater fish are thought to be the second most endangered vertebrates in the world. In Lake Victoria, a giant lake shared between Kenya, Uganda and Tanzania, over a quarter of endemic species, including countless cichlids, are either critically endangered or extinct.

    But for some species, there is still hope. A community of rare fish enthusiasts collect endangered species of freshwater fish from the lakes and springs of East Africa, Mexico and elsewhere, and preserve them in their personal fish tanks in the hope that they might one day be reintroduced in the wild.

    “I’m a hard ass,” George says. “There is hope.”
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    George has been collecting fish since 1948 when, as a four-year-old in the Bronx, he would look after his grandmother’s rainbow fish. He soon developed “multiple tank syndrome” – a colloquial term used by fish collectors to denote the spiral commonly experienced after acquiring one’s first tank, which involves the sufferer buying many more tanks within a short space of time. He has not stopped collecting since.

    Now, George sees himself as a conservationist; his tanks contain what is known as “insurance populations” – populations of endangered fish that are likely to go extinct in their natural habitats. He believes that when the time is right, they can be taken from his collection and returned to their homes. “I would never accept the fact that they couldn’t be reintroduced,” he says.

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  30. Xavier completes thrilling comeback, Mount St. Mary’s advances as men’s First Four comes to a close
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    Wednesday saw the men’s First Four come to a close which means only one thing: the 64-team bracket is officially set following No. 11 Xavier’s thrilling come from behind win over No. 11 Texas and No. 16 Mount St. Mary’s victory over No. 16 American in Dayton, Ohio.

    The Musketeers trailed by as many as 13 points, but their offense came alive in the second half behind guard Marcus Foster and forward Zach Freemantle to down the Longhorns 86-80.

    The senior Foster scored a team-high 22 points while Freemantle, on his way to 15 points, threw down a dunk with a second left to seal the comeback win and ignite the fans at UD Arena, which is just over 50 miles away from campus in Cincinnati, Ohio.

    With just under four minutes remaining, Xavier went on an 8-2 run to take a 78-74 lead, their first since the early going of the first half.

    Musketeers head coach Sean Miller crowned Wednesday’s game as “one of the best” he’s been a part of.

    “I thought we were dead in the water two different times,” Miller told the truTV broadcast after the game. “But that’s the one thing about our team — the resiliency of our group has always won out for us. Just when you thought we weren’t gonna make the tournament, we kept winning. Even in this game, just when you’re like, ‘It’s not gonna work out,’ we have a funny way of staying with it.”

    The Longhorns did not go down without a fight as guard Tre Johnson scored a game-high 23 points in the loss.

    Xavier will face No. 6 Illinois in the first round on Friday at the Fiserv Forum in Milwaukee.

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  31. “These muscles are important for higher extremity movement and stability of the shoulder joint,” explains John Gallucci Jr., bodily therapist and CEO of JAG Bodily Therapy. Constructing power in any muscle group helps you armor your body to move more ably and effectively, and that very much includes your rhomboids. We have all the small print here, together with some rhomboid workouts that’ll ensure you never forget these babies once more. Single-arm machine rows usually allow a deeper pull, additional participating the focused muscle tissue. I like to do it with a neutral grip, and during my last few units, I even have carried out it with a single arm.
    For those who carry out upper/lower workout splits, you’ll probably embody this exercise in your higher physique workout days. Again, where the exercise falls in the order of your exercises will depend on your goals and the opposite exercises you have listed to perform. If you’d wish to see more higher body workout routines focusing on the chest, again and shoulders, ensure to verify out the Upper Body Lifts part of our Train Library. There you’ll find dozens of workout routines, all with full step-by-step instructions. Provoke the movement by engaging your again, however keep your upper arms parallel to the ground throughout the movement. The handles of the grip should go round your face at the peak of the train.
    The inverted row is one other nice different exercise for focusing on comparable muscle tissue as these used during a straight arm pulldown. This variation is performed while seated in front of a cable machine, utilizing a neutral grip deal with attachment. The main muscle tissue labored throughout a straight arm pulldown exercise are the latissimus dorsi, or lats. You ought to really feel an even pressure all through this muscle group when performing cable rows correctly. Another good factor about dumbbell rows is you could often get an extended range of movement on this train in comparison with different rowing workout routines, which is nice for your muscle development.
    It isn’t meant to exchange skilled medical analysis, analysis, or treatment. Search the advice of your doctor for questions you might have concerning your health or a medical situation. If you are having a medical emergency, name your doctor or 911 instantly.
    Resistance Band Push Ups are a good way to complement the train Seated Underhand Cable Row. Resistance Band Push Ups have interaction the chest and triceps muscles whereas Seated Underhand Cable Rows activate the back muscle tissue, particularly the lats. By performing both workout routines, you probably can target opposing muscle teams and guarantee balanced growth of your upper physique. This is essential for overall power and stability and to help prevent injury.
    Unlike dumbbell and barbell workout routines, cables maintain constant rigidity in your back all through the vary of movement. Plus, they permit coaching your lats in the transverse plane while seated upright, which is nearly unimaginable with free weights. The heavier you raise, the higher the demand on your biceps and forearms might be. Using a impartial grip on this exercise will work the brachialis muscle, which might add thickness to your arms. An underhand grip will practice your biceps brachii muscle tissue, whereas an overhand grip will stimulate the brachioradialis.
    You then row the dumbbells up towards your chest, preserving your back straight and elbows near your body. This train is a nice way to add selection to your workout and strengthen the muscle tissue used in the Seated Underhand Cable Row. This movement actually targets the rhomboids and lats, two of the biggest back muscles in the physique.
    Certain, you’ll have the ability to set something up with a pulley system (discussed below), nevertheless it wouldn’t be the identical nor will it let you use such heavy loads. This means that the only method to prepare your again muscular tissues on this manner is through the use of the excessive machine row. Variety is essential for optimizing your energy and hypertrophy training, so including this distinctive movement is a should. The cable row actually is a elementary exercise for total back development.
    Since 2010, Exercise.com has been working to make it easy to handle their entire fitness business in one place. Return slowly back up again before repeating the motion accordingly for the specified number of repetitions/sets accomplished general. From right here, you’ll pull up on whichever gear you may be utilizing so that your elbows come up towards your sides as far as possible with out arching your decrease back. We’ll show you tips on how to do it, offer some ideas, give you a number of variations and present you how to incorporate it into your coaching routine. Prepare to maximize your positive aspects with our unique 12-week hypertrophy training program. Choose between a 4 or 5 day training break up and acquire 2-12 pounds of muscle over 90 days… You can strive these alternate options when you need to substitute the Cable Row for the same exercise during your coaching classes.
    During a cable row exercise, these muscular tissues contract to drag the load in path of your physique. When performing cable rows with proper form, you must feel your lats working as you pull the burden in the direction of you. To start, sit dealing with away from a cable machine with knees barely bent and ft flat on the bottom or elevated on a platform if out there. Grasp the deal with attached to the cable machine utilizing an overhand grip then lean forward slightly whereas preserving your spine neutral before initiating the pulling motion in the path of chest stage. Squeeze your shoulder blades collectively at the prime of movement then slowly return arms to starting position before repeating for desired variety of reps. The seated cable row is a seated compound rowing exercise involving a cable machine.
    Many professional bodybuilders change to machine-only workouts whereas prepping for a show to limit their odds of getting damage whereas training. How you incorporate higher back and rhomboid workout routines into your exercise routine is actually up to you. The greatest methodology for you will rely in your goals, how much time you need to practice, and what gear you could have. Pair the seated row with another again train, such as a lat pulldown, and perform them back-to-back with minimal rest in between. Draw the handle in towards any level between you navel and just under your sternum; I personally choose pulling to navel stage, as is shown above.
    Seek new and attention-grabbing methods to perform all your staple movements so that you by no means get stuck ready on the health club, by no means develop bored, and at all times continue to grow. Additionally, it can help enhance posture by strengthening the stabilizing muscular tissues of the spine. The main focus of a low row should be on engaging your back muscular tissues somewhat than relying solely in your biceps for power or energy.
    Heaving the weight back and forth, using one’s complete physique, just isn’t the style in which this type of row is meant to be carried out. Instead, as soon as the beginning position is assumed, there should be very little movement of the torso. For example, you can strive utilizing a sandbag, kettlebells, single kettlebell, weight plate (gripping the edge) or health tube.
    If you can’t move the weight by way of a full vary of motion, you must end your set and try once more with a lighter weight. The seated cable row is a again train that primarily targets the latissimus dorsi. It also trains the opposite upper again muscle tissue, such as the rhomboids, traps, and posterior deltoids.
    You want to keep away from excessive swinging and instead give attention to the muscle connection. Jeff Cavaliere is a Physical Therapist, Power Coach and creator of the ATHLEAN-X Coaching Programs and ATHLEAN-Rx Dietary Supplements. His packages produce “next level” achievements in muscle size, energy and efficiency for skilled athletes and anyone seeking to build a muscular athletic physique. Absolutely, Seated Cable Rows are one of the efficient workouts for building a strong, well-developed again. Management the movement to maintain weight under tension on the muscular tissues all through the train. Weight trainers should prioritize decrease weight with high quality reps as an alternative of simply lifting heavier weights.
    Seize maintain of whichever deal with was chosen firmly then situate your self into an athletic stance facing away from the place the cables originate from. Give somewhat squeeze, and then let the handles go back in a sluggish and controlled manner. IF you have to choose, set the thigh pad so it’s decrease rather than larger. If it’s too high, you won’t have the power to push into it or maintain yourself down.
    Weak Point or dysfunction in these muscular tissues can lead to rounded shoulders, forward head posture, and exaggerated curvature of the upper backbone,” Gallucci explains. Strengthening your rhomboids, then again, may help improve posture, particularly in your upper back, neck, and head, he says. This variation focuses on one arm at a time which helps isolate both sides of the body evenly.
    It’s a extremely effective way to work the muscle tissue in your back and arms, making it a solid substitute for the seated cable row. The major advantage of the barbell row is that it doesn’t require a cable row machine. All you need is a barbell and some plates, making it perfect if you practice at home with a restricted amount of equipment. Low rows can be done with dumbbells, barbells or cable machines and can help improve posture as nicely as enhance strength. Performing the lat pulldown train with shoulder width/underhand grip will draw extra recruitment from the biceps in addition to the muscle tissue down the center of the back. Reverse grip bent over rows contain pulling the bar into your stomach.
    Begin with a weight stack that lets you focus on correct row type without overloading your stabilizer muscle tissue. Experiment with underhand grip, broad grip, and neutral grip to search out the simplest grip on your physique and strength coaching routine. Focus on main together with your elbows as you row, which helps engage your lats and higher back muscle tissue more effectively. As you pull the cable in the direction of your torso, these muscles work alongside your upper back muscles and lats to execute the movement efficiently.
    This exercise helps with shoulder extension and external rotation, making it beneficial for overall shoulder stability and strength. Correct vary of motion might also prevent cussed injuries and improve general muscle density. Ditch your ego and go for gentle weight, slowly increase within the weight plate numbers. Sustaining good kind with abs engaged is crucial for a protected and efficient workout. Always hold your chest up, shoulders back, and keep a neutral place. Pull your shoulder blades again and together without bending your elbows.
    With the seated shut grip row, use a cable row machine and keep your hands dealing with each other as you row. Utilizing a cable machine, the seated low row is a variation that targets the muscle tissue of the center again. It’s similar to the conventional seated row, however the positioning of the bar is somewhat lower to have interaction the center again extra effectively. The trapezius is the muscle on either side of the neck, a large, triangular-shaped muscle that controls movement in the neck, shoulders, and upper back. The pulling movement in the seated row helps strengthen the trapezius and enhance posture.

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  37. Moreover, by inserting one knee on the bottom and the other foot forward, the half-kneeling position ensures that either side of the physique shall be worked equally. This is considered a extra advanced variation as you’ll need to work to maintain your core tight and ribs from flaring upward as a compensation mechanism for transferring the weight overhead. Plus, since all that is required is a cable it is almost certain that it is possible for you to to perform this train it doesn’t matter what fitness center or rehab location you go to. Via our program, you’ll have entry to therapeutic workout routines and stretches in your condition. Additionally, you’ll have a private care team to guide, assist, and tailor our program to you.
    There are many variations of the Pallof press, however the most common is the Pallof press with band, or banded Pallof press. If you’d like to see extra Core Workout Routines, head over to the Core Part of our Exercise Library. There you’ll discover dozens of core movements, all with step-by-step instructions.
    Nonetheless, you possibly can implement low rep ranges so long as you possibly can deal with the load. The key with the Pallof press is to prime the physique for the work forward and never exhaust it. Anyplace from one to three sets utilizing a rep vary of between eight to 15 reps works nicely. In 2006, ophysical therapist John Pallof confirmed Eric Cressey and Tony Gentilcore the stomach press (now the Pallof Press) after they have been both getting Cressey Efficiency off the bottom.
    Again, the vital thing benefit of the Pallof press is that we’re harnessing the core’s anti-rotation function. By holding in place, you additionally tackle an isometric challenge, diversifying your core coaching so you probably can face any movement problem. Lastly, the Pallof press allows you to train all elements of your core—your obliques, abdominals, glutes, and decrease back—as one unit.
    From right here, drop the hips down and frivolously faucet the ground after which increase the hips again up to their original place. Begin in that side plank place, one elbow on the ground, the opposite on the hip. Shoulders (as well as the hips and feet) should be stacked vertically, one directly above the other. If you’d like to increase the challenge of the Pallof Press, get extra glute involvement and work on your steadiness – give the one leg version a go. Yes, you employ your arms to press the handle away out of your chest, however that is to create further instability in your core. If you’re not feeling the challenge of the twist in your core, however instead really feel some discomfort in your outside knee, you would be utilizing your knee to resist the rotation instead of your trunk.
    Extend your hands in front of you, pull the resistance band to the middle of your body, and perform totally different isometric holds. This research shows that isometric training might help build power and cut back amassed fatigue in athletes (1). Nonetheless, whenever you perform it in a half-kneeling cut up stance, you’ll additionally get added hip mobility benefits. This Pallof variation focuses on the adductors, vital in flexing and lengthening the hip. If they are “tight, ” getting enough hip flexion and extension to dominate your decrease body train becomes a difficulty. The Pallof press train might look easy, but belief us, it’s a lot tougher than it looks!
    Typically you’ll see articles online spelling it as “Palloff,” Paloff,” “Palov” or in other methods. These are simply misspellings. It can additionally be generally known as a cable core press or anti-rotation press. This Is what you need to know concerning the Pallof, and how to do banded and cable core presses for robust abs, a stable core and a healthier back. For more balanced core power, you will must problem the muscle group in numerous ways. Sometimes that can require you to maneuver in all types of instructions, bending and twisting through your ab session. To do the Paloff press, your focus with be on keeping your torso nonetheless and regular. Pressing at an angle rather than directly in entrance usually occurs as a result of an absence of physique awareness or understanding of the train mechanics.
    Beneficial units and reps are 2 to three units of 10 to 15 reps on each side. If done on a single-leg, attempt to maintain the opposite foot off the ground for the duration of the set. In this information, I’m going to teach you how to do Pallof Presses including important teaching ideas, muscle tissue labored and a few alternatives. Do Not rip through your reps. Press slowly on every repetition, pause on the full extension level and slowly draw your arms again in. We hope you found this Pallof press information helpful, and now it’s up to you to successfully implement this train in your own profit.

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  39. Building biceps peak measurement, nevertheless, requires strict type and a focus to detail. So with drag curls, you need to avoid shrugging the load up along with your traps. While it’s okay to really feel some higher trap activation (emphasis on some), the exercise shouldn’t really turn out to be a shrug; your biceps ought to do a lot of the lifting.
    The nature of the train focuses attention onto the unfavorable portion of each rep (as you decrease the burden back to the beginning position). This establishes a robust mind muscle connection and maximises time under tension. Choosing the right workout routines is the foundation for building stronger, extra spectacular biceps. From preacher curls to Bayesian cable curls, specializing in actions that maximize pressure, stretch, and isolation is key to unlocking critical growth. Avoid falling into the entice of sticking to overrated lifts when higher options are available.
    If you straighten your leg on the high, you’ll bring in the quad muscle. To contract the quads give consideration to pushing the bottom in entrance of you away from your body. You can also try to twist your feet outwards towards the resistance of the ground to aid the feeling of squeezing and thus contracting. Most generally we check with the abs as the rectus abdominis, in any other case generally recognized as the 6-pack. The rectus abdominis acts to flex the spine, rotate the torso, and resist spinal extension (prevent your lower back from arching inwards).
    It is important to coach via a full vary to guarantee you prepare the body of the muscle totally. Session 1 makes use of skull crushers and kickbacks to add to work on the triceps already accomplished throughout this by heavy urgent. The triceps have been taken by way of a full vary on this this session. Right Here are two good examples of a dumbbell tricep workout primarily based on a push, pull, legs (PPL) cut up. ☑️ Flex your biceps all through each rep and especially exhausting at contractions. The sitting shoulder press is a stricter version of the standing shoulder press, and it prevents you from dishonest by using the momentum from your legs to raise the burden. You can also concentrate on weight reduction and lowering physique fat, as veins sometimes turn out to be more pronounced with less fat in the area.
    Bayesian cable curls work greatest whenever you do them with a light-weight to reasonable weight and using a clean, strict motion. Whether they admit it or not, most exercisers have a minimum of a passing interest within the measurement and shape of their arms. Bodybuilders are particularly arm-focused, and I’ve yet to satisfy a lifter who didn’t wish to know the secret to constructing stronger, extra sculpted arms. At first, you could solely have the power to carry out one or two reps, or possibly none in any respect. If this is the case, there are some scaling options you can use to guarantee you still goal the biceps. Performing alternate biceps curls allows you to give consideration to every particular person arm to maximise the mind-body connection. As you’ve realized, there’s much more to a biceps coaching session than just a couple units of curls.
    The eccentric phase (lowering) is simply as essential as the eccentric part (lifting). Maintain both components of the movement – and do not forget to squeeze on the prime – managed, and maintaining rigidity throughout the complete movement. It sounds boring, but patience is a advantage, and besides, it’s bloody essential.
    It’s no surprise that the only machine train within the check, the CABLE CURL, ranked excessive in all three studies. With a weight stack transferring exactly vertically, gravity is always pulling on the resistance, overriding our clock diagram. Because of its completely different stress software, contemplate including no less than one mechanical exercise in every biceps routine. This could probably be a one-arm or two-arm cable curl or any machine curl with a vertical weight stack. Outcomes have been measured against each person’s most voluntary contraction (MVC) of his or her biceps.
    The key right here with body weight bicep exercises is time under tension. As previously talked about anywhere between 30 to forty seconds per set is a great spark for muscle progress. This could be achieved with more reps, a slower rep velocity, or using pauses and isometric contractions.

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