Build Muscles That Pop By Gradually Adding More Weight

To grow your body, you need to lift with high intensity and heavy weights, says Mark Philippi, C.S.C.S., owner of Philippi Sports Institute, in Las Vegas. His workout can help you do that. Warm up by doing the circuit with light weights, and repeat the cycle three times, adding a little weight each time. Rest 30 seconds between exercises.

1. Romanian deadlift, row and shrug

Stand with your knees slightly bent. Using an overhand grip (hands about shoulder-width apart), hold a barbell in front of your thighs. Start by pushing your hips backward and lowering the bar below your knees. When your back is flat and parallel to the floor, pull the bar up to your sternum and lower it. Stand back up, keeping the bar as close to your body as possible. Shrug your shoulders. That's one rep; do five.

2. Dumbbell standing press

Hold a pair of dumbbells at shoulder level, palms facing forward. Press the weights overhead and lower them. Don't lean back as you do this, and keep your core tight. Do eight reps.

3. Dumbbell lunge

Stand holding dumbbells at your sides. Step forward and lower your body until your front knee is bent 90 degrees. Push back up and repeat with the other leg. That's one rep; do eight.

4. Dumbbell rotation

Hold a dumbbell vertically with both hands. Raise it until your arms are parallel the floor, and rotate it to just past one shoulder (without moving your lower body). Return. Do 15 reps per side.

 

Provided by Men's Health

Sad Words From My Soul

may be i 'm alone ... but i am not lonely

i really accept my fate my lord but forgive me i can't stop my heart from crying

when will the destiny let me be wiz u, when will it answer my prays and calls, i will wait even until, all the stars fall in the big ocean and, the north wind comes and destroys every thing .. it is fairy tale to be wiz u

i am nothing without you ,my existence is related to u

may be we should stop caring about how pple c us and care about who w really are ?? .. when i ask u do u choose to be them or u ,u choose u but u keep turning to them

who is lost more than me ??

will u change the world or it will simply change u??

my words disappear in the dark space .. and my feelings go out through me ... to not touch any one!!

every one has his mate .. me here alone along many years ... where in the earth mine???

and while my seeking to u ... i replaced my truth with lying and the light with dark ... because that is only what i found

i feel so need to write .. all world words had vanished ... leaving me with this sadness!!

the pure feeling of love has been disturbed, and its waves took an other shape

Lonely But Not Alone

The Nines !! Baby Born At 9:09 a.m. on 9/9/09 Weighs 9 lbs 9 ozs! With The Photo

  Who could have foreseen this? Little Henry Michael’s arrival, with the baby’s all nines to follow, was born on 09/09/09 at 9:09 PM and weighed in at 9 lbs 9 ozs. Whew, that’s a lot of nines! Read more about the story below.

Chuck Berendes’ wife Polly was scheduled for a C-section at Franciscan Skemp Medical Center in La Crosse, Wisconsin at 9:00 AM on Wednesday, September 9th.

Out pops Henry Michael at 9:09 AM. What happened next left everyone, including the Berendes, surprised. Henry weighed in at 9 lbs 9 ozs. I mean really, what are the chances of that happening? Certainly numerologists rejoiced upon hearing this news!

A similar occurrence happened in Danbury, Connecticut, when Isabel Casimira entered the world on 09/09/09 at 9:09 AM. Although she did not weigh in at 9 lbs 9 ozs like little baby Berendes, another 9 factors in, as Isabel’s Apgar score was…you guessed it…a 9.

Another interesting story comes out of Fayetteville, Arkansas, where little Molly Reid was born to Andy and Alison Miller on 9/9/09. Molly’s sister Campbell was born 8/8/08. I know what you’re thinking…and no, they don’t plan on shooting for a third baby to pop out on 10/10/10.

A celebrity baby was even born on 9/9/09 - Nicole Richie gave birth to a son, Sparrow James Midnight Madden. Sparrow’s father, Joel Madden