Category Archives: Personal

Workout – Upper Body Dumbbell Chest Workout

Hey everyone, I have this new hit it hard workout exercise. using dumbbells to help me with stabilization and work those parts of my body I don’t work often. Most of all to practice proper form.

As I did in my previous post; I have included some links back to bodybuilding.com to show you the proper methods.

So lets start:

Requirements – A bench, dumbbells (weights you can support), ability to do push-ups, some time and most importantly; You.

You will do this exercise in the following order

  1. Close Grip Dumbbell Press Pullover (10x) (weight ‘n’)
    http://www.bodybuilding.com/exercises/detail/view/name/bent-arm-dumbbell-pullover
    Here I am using two dumbbells pressed close together while giving a smooth chess press between each movement
  2.  Dumbbell Chest Press (10x) (weight ‘n+10 lbs’)
    http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bench-press
    This is an excellent way to work the Chest
  3. Push-ups (10x)
    http://www.bodybuilding.com/exercises/detail/view/name/Pushups
    I have come to love these. Push-ups are one of the oldest and most basic of exercises, best of all it boost your metabolic rate so you burn more calories working all of your body while you do them.
  4. Rest 60 second and start the set over again – this is simple, just rest have a few sips of water and prepare for to the next go around.

I hope you enjoy, I know I did.

Need more?  Let Mike Chang over at Six Pack Shortcuts show how.

Goodbye Windows XP

The end of Support for Windows XP is here. For more info please follow this link: http://windows.microsoft.com/en-us/windows/end-support-help

Quando sono solo sogno all’orizzonte
E mancan le parole
Si lo so che non c’ luce
In una stanza quando manca il sole
Se non ci sei tu con me, con me

Su le finestre
Mostra a tutti il mio cuore che hai accesso
Chiudi dentro me
La luce che hai incontrato per strada

Time to say goodbye paesi che non ho mai
Veduto e vissuto con te adesso s li vivro
Con te partiro su navi per mari che, io lo so
No, no, non esistono piu, it’s time to say goodbye

Quando sei lontana sogno all’orizzonte
E mancane le parole
E io s lo so che sei con me, con me
Tu mia luna tu sei qui con me
Mio sole tu sei qui con me, con me, con me, con me

Time to say goodbye paesi che non ho mai
Veduto e vissuto con te adesso s li vivro
Con te partir su navi per mari che, io lo so
No, no, non esistono piu con te io li rivivr

Con te partir su navi per mari che, io lo so
No, no, non esistono pi con te io li rivivro
Con te partiro

Io con te

Andrea Bocelli – Time To Say Goodbye

Workout – Upper Body Dumbbell (sets, in the following order)

Today I completed my very own personal workout plan; I’m calling it the jermsmit upper body dumbbell workout.

Here is what I done with links to bodybuilding.com to show you the proper form. I hope you enjoy; I know I did.

1. One-Arm Dumbbell Row Exercise – 10 reps (http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row)

2. Pushups – 10 reps
(http://www.bodybuilding.com/exercises/detail/view/name/pushups)

3. Standing Dumbbell Press – 10 reps (http://www.bodybuilding.com/exercises/detail/view/name/standing-palms-in-dumbbell-press)

4. Alternating Dumbbell Curls – 10 reps (http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-alternate-bicep-curl)

5. Standing Dumbbell Triceps Extension Exercise – 10 reps (http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-triceps-extension)

6. Dumbbell Shrugs – 10 reps
(http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug)

-This is my Friday workout plan

The Lego Movie – Untitled Self Portrait (Batman’s Song)

Yes, this is REAL music!

Dark; Brooding
Important; Groundbreaking

Check out the lyrics

DARKNESS
NO PARENTS
CONTINUED DARKNESS
MORE DARKNESS, GET IT?
THE OPPOSITE OF LIGHT
BLACK HOLE
CURTAINS DRAWN
IN THE BASEMENT
MIDDLE OF THE NIGHT
BLACKED OUT WINDOWS
OTHER PLACES THAT ARE DARK
BLACK SUIT
BLACK COFFEE

You get it, that’s just the first verse!

DARKNESS
NO PARENTS
SUPER RICH
KINDA MAKES IT BETTER

Chief Linwood B. Pulley, Jr. USN, Ret.

In Loving Memory of

Chief Linwood B. Pulley, Jr. USN, Ret.

12/13/1969 - 02/06/2014

Chief Linwood Berman Pulley, Jr left us to go be with the Lord on Thursday, February 6th at Haven Hospice; he was surrounded by family. Linwood was born and raised in Portsmouth, VA on December 13, 1969 and retired from the US Navy in September 2010. Linwood was a devoted husband and wonderful father of 3 children and an outstanding big brother to not only his 4 siblings but to many others. He was full of life and never met a stranger; his positive attitude along with his quick wit always made people laugh even when they didn’t feel like it. Lin had a profound love for music and a vast collection of every genre of music imaginable; this often made him the #1 pick as DJ for parties and family/friend gatherings.

Linwood enlisted in the US Navy after graduating high school in 1988. He proudly served his country for 22 years. His assignments took him from home to, Camp Lejeune, NC, Panama City, Panama, Indian Head, MD, Camp Pendleton, CA, Charlotte, NC, Djibouti, Africa and lastly Jacksonville, Florida where he was promoted to Chief Hospital Corpsman. Chief Pulley also deployed several times in support of Operation Desert Shield/Desert Storm, he returned to the gulf onboard the USS El Paso (LKA 117); he deployed onboard the USS Tarawa (LPD 1) in support of Operation Desert Strike. He again returned to the gulf onboard the John F. Kennedy (CV67) in support of Operation Endure Freedom/Operation Iraqi Freedom.

Survivors who will cherish Lin’s charisma, zest for life and love of mentoring others include his wife Carmen Nieves Pulley, his two sons and daughter Linwood B. Pulley, III of Texas, Carlos M. Pagan of FL, Jasmine J. Pulley of TX, his father Linwood B. Pulley, SR (Betty) of VA, his mother Linda McDaniel (DeRoy) of VA, his brothers Brian Pulley (Adria) of VA, George Lamb III (Tomekia) of AZ and his sister Michone A. Jackson (Roshon) of OK. Preceding him in death is his brother Kelvin Pulley who also served his country in the US Army. In addition to his parents and siblings his life is also celebrated by a host of nieces, nephews, cousins and friends from across the world.

There will be a visitation and funeral service at Forest Meadows Funeral Home Chapel on Sunday, February 9th, 2014 from 2-4pm with the funeral starting at 4pm. On Monday at 10:00am Graveside with Military Honors at Forest Meadows Memorial Park Central, 4100 NW 39th Ave. Gainesville, FL.

R.I.P. Linwood B. Pulley Jr

Today, February  6th 2014 at 12:05 est. my cousin my hero ended his heroic and well fought fight with cancer.

His battle was far from easy; his courage, endurance, strength was that which great stories are told and later movies today are made.

Lin was more that just my family; he was part and always will be family to the United States Navy in which he so honorably served.

I wish him farewell, and will see you in the life after this. I wish you fair winds and following sea.

- Love you

 

POTD: The Road Not Taken

The Road Not Taken

TWO roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;

Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,

And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.

I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.

Robert Frost (1874–1963).