How can a skinny guy build muscle? | Fitness and Health

I am a "skinny guy" and i want to build some arm muscle. i am already athletic and have been running cross country. i have been lifting weights for about 2 months and have been drinking protein powder. i have been doing these exercises

Day 1: dumbbell bench press, pullups. 10 sets 0f ten each

Day 2: ab exercises

Day 3: Incline bicep curls, tricep dips, shoulders.

Day 4: rest

start over

Your routine doesn?t sound too bad but here is what I would change;

Day 1-chest: bench press, flyes, pushups
2-back: chinups, pullups, rows, shrugs
3-legs: squats, extensions, leg curls, lunges
4-shoulders: lateral raises, bent over lateral raises, DB presses
5-arms: curls, tricep ext.
Do abs on days 1, 3, and 5

Also use heavier weight and only do 4-8 reps with about 10 sets for each muscle group. Remember, If you can do 8, add more weight. Feel free to E-mail or IM me.

Leave a Comment

Source: http://www.chenghongdye.com/dumbbell-bench/how-can-a-skinny-guy-build-muscle

edc paranormal activity 4 love and hip hop 2012 nfl mock draft kobe bryant fandango

Snow, rain soak eastern U.S. in post-Christmas storms

WINSTON-SALEM, North Carolina (Reuters) - The severe winter weather that hit parts of the central and southern United States on Christmas Day moved eastward on Wednesday, causing flight delays and dangerous road conditions in the Northeast and Ohio Valley.

Flights headed for New York, Philadelphia and Newark, New Jersey, were experiencing delays of more than an hour due to the inclement weather, the Federal Aviation Administration said.

Nearly 900 U.S. flights had been canceled on Wednesday, according to FlightAware.com.

The National Weather Service issued blizzard and winter storm warnings in Illinois, Indiana and Ohio, as well as much of the Northeast, and warned that the wintry weather would make for "treacherous" driving conditions for holiday travelers.

More than six inches of snow might fall in those regions, while the area from western New York up into central Maine could get from 12 to 18 inches, the NWS said.

As of Wednesday morning, Bloomington, Indiana, already had nearly a foot of snow and Indianapolis had about seven inches, according to AccuWeather.com.

Severe thunderstorms and widespread rain were expected from southeast Virginia to Florida, with the eastern counties in North Carolina and South Carolina under tornado watches or warnings, the NWS said.

The wet and snowy conditions follow a major winter storm system that swept through the southern United States on Tuesday, spawning tornadoes in several states and causing the deaths of at least two people in weather-related road accidents.

Twisters struck in Alabama, Mississippi, Texas and Louisiana, flattening houses and causing injuries, according to the weather service.

Declaring a state of emergency, Mississippi Governor Phil Bryant deployed resources to the multiple counties in that state that reported damaged homes and businesses, power outages and flooding.

Tuesday's storms also contributed to a 21-vehicle pile-up that shut Interstate 40 in downtown Oklahoma City and caused power outages for tens of thousands of residents.

A Texas man died after an accident involving a toppled tree in the road, and there was another weather-related fatality on I-44 in Oklahoma, according to local authorities.

In the U.S. southeast, nearly 200,000 homes and businesses remained without electricity on Wednesday following a Christmas Day winter storm packing snow, high winds and tornadoes.

The storm dumped record snowfalls in North Texas and Arkansas.

About 1,000 people spent the night on cots at the Dallas/Fort Worth International Airport after some 400 flights were canceled there on Tuesday due to weather, said Cynthia Vega, media relations manager at the airport.

On Wednesday morning, about 50 more flights were canceled, she said.

"We're hoping to get passengers back on track," Vega said. "It's probably going to be a little hectic at the airport."

(Reporting by Colleen Jenkins; Additional reporting by Corrie MacLaggan; Editing by Paul Thomasch and Gunna Dickson)

Source: http://news.yahoo.com/storm-brings-tornadoes-white-christmas-parts-south-010903992.html

kennedy demi moore roy oswalt kevin martin 2012 senior bowl chuck series finale welcome back kotter

China may require real-name registration for Internet access

15 hrs.

Reuters

BEIJING?(Reuters) - China may require Internet users to register with their real names when signing up to network providers, state media said on Tuesday, extending a policy already in force with microblogs in a bid to curb what officials call rumours and vulgarity.

A law being discussed this week would mean people would have to present their government-issued identity cards when signing contracts for fixed line and mobile Internet access, state-run newspapers said.?

"The law should escort the development of the Internet to protect people's interest," Communist Party mouthpiece the People's Daily said in a front page commentary, echoing similar calls carried in state media over the past week.?

"Only that way can our Internet be healthier, more cultured and safer."?

Many users say the restrictions are clearly aimed at further muzzling the often scathing, raucous ? and perhaps most significantly, anonymous ? online chatter in a country where the Internet offers a rare opportunity for open debate.?

It could also prevent people from exposing corruption online if they fear retribution from officials, said some users.

It was unclear how the rules would be different from existing regulations as state media has provided only vague details and in practice customers have long had to present identity papers when signing contracts with Internet providers.?

Earlier this year, the government began forcing users of Sina Corp's wildly successful Weibo microblogging platform to register their real names.?

The government says such a system is needed to prevent people making malicious and anonymous accusations online and that many other countries already have such rules.?

"It would also be the biggest step backwards since 1989," wrote one indignant Weibo user, in apparent reference to the 1989 pro-democracy protests bloodily suppressed by the army.?

Chinese Internet users have long had to cope with extensive censorship, especially over politically sensitive topics like human rights, and popular foreign sites Facebook, Twitter and Google-owned YouTube are blocked.?

Despite periodic calls for political reform, the ruling Communist Party has shown no sign of loosening its grip on power and brooks no dissent to its authority.

(c) Copyright ThomsonReuters 2012. Check for restrictions at:?http://about.reuters.com/fulllegal.asp

Source: http://www.nbcnews.com/technology/technolog/china-may-require-real-name-registration-internet-access-1C7657755

benson henderson 2012 dunk contest edgar vs henderson berkshire hathaway ufc 144 james jones james jones

Learning How To Save On Auto Insurance With A Few Quick Tips ...

Owning a car means having insurance, no ifs, ands or butts. There are many different options that need to be considered when looking for coverage. Learning about the different types of auto insurance and the different discounts available will let you get the coverage you need at a price you can afford.

Certain vehicles are inherently more expensive to insure than others. Depending on your taste in vehicles, from a luxury model hybrid to a beat up gas guzzler, your insurance premium will reflect that taste. If your goal is to keep your auto insurance costs low, pick something safe and reliable that is sold at a modest price.

Even if your driving record isn?t perfect, there are ways for you to negotiate a better insurance premium. If you have had a ticket or accident, your insurance company may reduce your rates if you take and complete driving classes. There are a few companies, including Progressive, that can fit your car with a chip. If the company likes how you drive, they will lower your premiums.

When buying a new car, look for one with as many safety features as possible. Any safety or security feature that can reduce the likelihood of serious injury or theft is worth mentioning, from side-impact air bags to car alarms. These features can reduce your insurance premium, because the likelihood of expensive claims is lower. Installing these items on your older car can also help.

When you cancel your current insurance policy to switch to another company, you should do it in writing, and keep a copy of it. This is because it could lead to problems, if there is no written or recorded proof of your cancellation and transfer. This can negatively impact your credit score and affect your ability to qualify for loans or credit in the future.

You should always check the possible insurance rates if you are purchasing a new vehicle. Your insurance agent should know which cars have low premiums. Whether you are looking at new or used cars, you can make a much better decision if you take insurance rates into account. You won?t pay as much on car insurance if you buy a car with a solid safety rating.

Whenever you have to renew your auto insurance policy, take the time to thoroughly evaluate it. Maintain current information in your records. If you switch jobs, you could save cash if you drive less when going to work.

Coverage on policies can vary; therefore, it is important to understand what coverage is included in your policy. There are several common coverages that fall under the umbrella of auto insurance, including medical expenses and bodily injury. Be careful; some options are not available unless you have requested them, such as collision insurance. Appropriate coverage is essential because if your coverage is basic, it may not cover the claim under certain circumstances.

Consider a less-sporty vehicle. Insuring a sports car is expensive. Purchase a car that is more low-profile. Vehicles with larger engines are more expensive to insure. Sports cars are at greater risk of theft, which further raises the cost of insurance.

Being a member of certain organizations can lower your premiums. The insurance company may offer a discount with your proof of membership. These partnerships include national organizations like the AARP, as well as local ones, such as credit unions.

If you have drivers that do not drive or live with you, take them off of your insurance. You can save a great deal by removing drivers who do not actually drive your vehicle. Younger drivers normally pay more for insurance; if possible remove your teens from your premium.

Request from the insurance agent a detailed list of available discounts. Review all of their discounts and make sure you are getting all of the discounts that you qualify for.

You might want to check with auto body repair companies in your area. See if they recommend certain insurers. Collision repair professionals are accustomed to working with insurance company adjusters. They can most likely explain which ones handle things better than others.

Everyone pays different rates for their policies. The reason for this is not simply due to different cars, or even different driving histories. Some people can get better coverage with less money than others. You can learn the tricks involved in this by researching how to lower your auto insurance rates.

Comments

Source: http://www.triconav.com/?p=27

ios 5.1 apple tv update new ipad release pregnant jessica simpson international womens day joe the plumber lra

Gunman who ambushed firefighters left note saying he wanted to 'kill people'

Officials provide the latest details on the ambush that killed two firefighters while responding to a blaze in Webster, New York.

By Andrew Mach and Jason White, NBC News

Updated at 12:30 p.m. ET:?Police in Webster, N.Y., say the man who ambushed firefighters with a blaze of gunfire, killing two, in upstate New York, left a three-page typewritten note saying he wanted to burn down the neighborhood and ?do what I like doing best, killing people.?

William Spengler, 62, opened fire on the volunteers as they responded to a blaze just before 6 a.m. ET Monday in a small cluster of homes along Lake Ontario in Webster, N.Y., police said.

Two firefighters, Police Lieutenant Michael Chiapperini and Tomasz Kaczowka, were shot dead during the incident.

Two firefighters, Police Lieutenant?Michael Chiapperini and?Tomasz Kaczowka, were shot dead during the incident, and Spengler killed himself as seven houses burned around him Monday. Two other firefighters,?Joseph Hofstetter and Theodore Scardino, were recovering Tuesday at a hospital in Rochester, N.Y.?

An off-duty police officer also was hit by gunfire as he drove past the scene. There was no immediate information on his condition available on Tuesday.?

Webster Police Chief Gerald Pickering said at a press briefing Tuesday that Spengler armed himself with three weapons and set his house afire to lure first responders into a death trap.

"It does appear that it was a trap that was set," Pickering said,?his voice breaking at times.??People who get up in the middle of the night to fight fires, they don?t expect to get shot and killed."

Spengler's note did not appear to offer a motive for attacking the firefighters, Pickering said.?

Despite being shot, one of the injured firefighters was able to flee from scene under his own power. But the others remained pinned down on the narrow strip of land between Lake Ontario and Irondequoit Bay until a SWAT team arrived.

As police closed in, Spengler took his own life with a gunshot wound to the head, Pickering said. He was convicted of manslaughter in 1981 after the death of his grandmother, Rose Spengler, 92, and was paroled in 1998. He remained under parole supervision until 2006, the Rochester Democrat and Chronicle reported.

Monroe County Sheriff's office

William Spengler, 62, is seen in this undated booking photo.

Spengler's 67-year-old sister Cheryl Spengler is unaccounted for, Pickering said.

Spengler lived in the house with his sister and mother, Arline, who died in October at the age of 91. Arline Spengler's obituary asked that memorial donations be made to the West Webster Fireman's Association.?

A former neighbor told The Associated Press that Spengler "loved his mama to death" and that he "couldn't stand" his sister. The neighbor said he thinks Spengler "went crazy" after his mother died.

Prior to Monday's shooting, Webster police had not had any run-ins with Spengler since he was paroled, they said.

Although Spengler could not legally own firearms as a convicted felon, investigators told NBC 10 News in Rochester that he was equipped with four whiskey bottles of gasoline, a pistol and an AR-15 type rifle with 30-shot magazine capability. One of the four magazines had been used. ?

After the shooting, the fire grew to engulf at seven homes and one motor vehicle.?

?These firemen are part of our family. You go into a fire with these guys. To see them go down with something like this is totally unexpected. We are in shock,? Billy Gross, fire commissioner for West Webster, told the?Democrat and Chronicle.

Dozens of area residents were evacuated, with police searching them as they left, the newspaper reported.

"Miserable thing to happen this time of year," Mark Johns, a state assemblyman who represents the area, told?local NBC station WHEC. Johns said he knew some of the firefighters who were shot.

New York Gov. Andrew Cuomo issued a statement after the shooting, offering his "deepest condolences."

?All of our thoughts and prayers go to the families and friends of those who were killed in this senseless act of violence," Cuomo said.??New York's first responders are true heroes as they time and again selflessly rush toward danger in order to keep our families and communities safe."

NBC's Tom Winter and Rosanna Arlia contributed to this report.

More content from NBCNews.com:

Follow US news from NBCNews.com on Twitter and Facebook

?

Source: http://usnews.nbcnews.com/_news/2012/12/25/16125861-gunman-who-ambushed-firefighters-left-note-saying-he-wanted-to-kill-people?lite

born this way foundation lytro camera lytro camera andrew brietbart branson mo monkees songs rail gun

Professional Tips For Your Commercial Real Estate ... - Maynas Eric

A compilation of tips and techniques, that beginners can use to start their investing in commercial properties, makes a great starting vantage. The tips that follow will help put any beginning real estate investor on the road to becoming a pro.

Before you make a large investment in real estate, take a look at local income levels, unemployment rates and the expansion or contraction of local employers. Properties that are near major employment centers, such as medical centers or universities, often sell more quickly and at a higher price.

Read the fine print about your real estate agent. Watch for possible dual agency. Dual agency in real estate is when the agency works for both parties. Dual agency occurs when the landlord and the tenant hire the same agent. If there is a dual agency, everyone should be honest about it and find an agreement.

TIP! When searching for a commercial real estate broker, ask about their primary source of income. They should likewise be honest if this creates a conflict of interest in their relations with you.

If you have the intention of offering your commercial real estate for rent, look for buildings that are simple and solid in construction. These properties are generally top sellers because prospective tenants can see how well-built and maintained they are. These properties are also more cost effective for you and your tenants due to the fact that they only require minimal upkeep and repairs.

When in the process of signing the lease for a commercial property, be leery if you are offered a form for a standard lease. Larger real estate companies can often put in extra requirements in your lease and it can be lengthy! Avoid involuntarily signing away your rights by reading any such lease forms slowly and thoroughly.

Make sure you know what kind of environment your property is located. It is your responsibility to ensure that your property is free from environmental waste or safety hazards. Is the area around your property prone to flooding? You may want to reconsider your choice. If you need information about potential environmental problems in an area, contact local environmental protection or assessment agencies.

TIP! Buying commercial properties requires plenty of perseverance and calmness. Never rush into an investment.

If you are new to investing, focus on one investment type at a time. Select the type of property upon which you wish to focus, and pay close attention to your dealings. You want to be an ace investor in one property type rather than just OK at many different types.

Buy property that has more units. You can spread your wealth that is obtained by each one, by having more units. It is advised that you should purchase at least ten units to get the maximum income from your commercial investment.

In the beginning, you may find it necessary to spend a great deal of time handling your investment. It can take a little time to find a property worth purchasing, and you also may have to make necessary repairs. Do not give up because this process takes too much of your time. The rewards you see will be much greater at a later time.

TIP! Your first step should be to find the best financing. Don?t make the mistake of thinking that commercial lending is the same as residential lending.

Create or purchase an inspection checklist before starting to evaluate properties. Tour each potential property, and check how well it meets the requirements on the list. Accept the proposal responses during the first round, but before going further, notify all the property owners involved. Do not be shy about mentioning that you?re also looking at other properties that day. This may ensure that you get a much more viable deal.

Make sure you are completely aware of the available square footage. There are two ways of measuring commercial real estate property. You can measure in usable square feet to determine the size of the area in which you will conduct business. You can also measure by total square feet for the complete size of the edifice, including areas that will not be in public use. Determine both square footages for smooth business transactions.

Both local and non-local advertising of your commercial real estate property will be beneficial to you. Many sellers mistakenly presume that their property will appeal only to local buyers. In many cases, a private investor will be interested in a property even if it?s not in their area, so long as its price is a good one.

TIP! Regarding commercial loans, it is the borrower?s responsibility to obtain an appraisal. Your bank will refuse the appraisal if you try to submit it.

Try to keep your properties occupied. Empty commercial properties mean a building that you are having to maintain without any income being received. If you have lost several tenants or can?t seem to attract them in the first place, there must be a reason. It is your job to figure out the problem and correct it.

It?s hoped that the information in the preceding paragraphs are more than plentiful in getting you started in your commercial real estate dealings. This collection of tips can help you better your selling or buying technique in commercial real estate.

TIP! Build an online presence before moving into the market. These days, a website is a must as are accounts on professional networking sites like LinkedIn.

Source: http://www.maynaseric.com/professional-tips-for-your-commercial-real-estate-deals-6

carole king crystal renn matilda cab calloway melissa gilbert deadliest catch dwts

Storm brings white Christmas, tornado threat to central U.S

WASHINGTON (Reuters) - A major winter storm brought a rare white Christmas to the southern U.S. plains on Tuesday, contributing to a 21-vehicle pile-up that shut down a major highway in Oklahoma.

The storm system surging east from Kansas and the Texas Panhandle includes the threat of tornados and severe thunderstorms along its southern fringe, from southeast Texas to Alabama, the National Weather Service said.

The storm is expected to bring blizzard conditions and 6 to 8 inches of snow as it strengthens and moves northeast into the upper Ohio River valley through southern Missouri and Illinois, it said.

Freezing drizzle overnight led to 10 separate collisions on Interstate 40 at Oklahoma City just before 3 a.m., said Trooper Betsy Randolph, a spokeswoman for the Oklahoma Highway Patrol.

The 21-vehicle pile-up included three tractor-trailers and shut down the westbound lanes for about five hours, she said. Twelve people were taken to hospitals, and troopers are checking on the severity of their injuries.

In a rare taste of Christmas snow, Oklahoma City is forecast to get 3 to 6 inches of the white stuff on Tuesday. The city's biggest Christmas snowfall was 6.5 inches in 1914, and measurable amounts have been recorded only a handful of times on the date.

Several flights were canceled at Oklahoma City's Will Rogers World Airport on Monday ahead of the storm, but conditions on Tuesday morning were good, the airport said in a statement.

Ahead of the storm's path, parts of eastern West Virginia are under a winter storm warning. Ice accumulations of up to half an inch are expected in higher elevations, the National Weather Service said.

(Reporting by Ian Simpson; Editing by Sandra Maler)

Source: http://news.yahoo.com/storm-brings-white-christmas-tornado-threat-central-u-163807019.html

flip saunders academy award nominations cynthia nixon cspan state of the union drinking game oscar noms capital gains