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Redeemer ~ Crabb Family

Jason Crabb, Adam Crabb, Aaron Crabb, Terah Penhollow & Kelly Bowling aka The Crabb Family DVD: Torch A Live Celebration of Southern Gospels Next Generation

Because of Who You Are - Vicki Yohe

This is one of my favorite songs by Vicki Yohe.

Top Ten Spongebob Songs

In my opinion these are the best songs from the Nickelodeon series, "Spongebob Squarepants". I own none of this apart from my rankings.

Ronnie Coleman- 800 lb Deadlift

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Cuban Press

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Top News
2014 Nationals Men's Bodybuilding Call Out Report

Which Men's Bodybuilding competitors are fighting for the top spots at the 2014 NPC National Bodybuilding Championships and have the best shot at walking away with an IFBB Pro Card? Find out here!

Sagittarius Horoscope for Friday, November 21, 2014

Friday, November 21, 2014 - Your current action plan could be flawed with irrational logic or incorrect assumptions, even if you believe that you're traveling on the path to success. Thankfully, you can overcome poor reasoning by trusting your intuition now. Don't fret about the details; just play it by ear as you move through the day. Save further analysis for a later date; explore your imagination to find the truth without trying to justify what you learn.

6 Big Finishers for Every Major Muscle Group

Great endings—whether they occur in sports, on film or on your last date—are the memorable ones. Sure, what you do at the beginning of your routine when your energy levels are highest has a profound effect on how successful you are at reaching your goals. But it'’s what you do at the end that makes the difference between completing a workout that felt just good and one in which you're completely fatigued, pumped and exhilarated, having left it all on the gym floor. That's how you know you'’ve fully exhausted the muscle fibers, putting them in the best position to benefit optimally from the ensuing recuperation/repair/growth cycle. To put you squarely within that window of opportunity, here we prescribe a finishing move for each of your main muscle groups—an exercise or combo with which you complete that bodypart'’s workout and take the muscle to its working limit. We recommend isolation moves rather than multijoint exercises, allowing you to concentrate fully on the muscle in question and eliminating assistive muscle groups. In addition, we favor using machines over free weights, alleviating the worry about having to balance a weight after your stabilizer muscles have already been worked overtime.

Video: 'Lone Survivor' Marcus Luttrell tells his story to Alabama team

I’m so proud that we have people… especially the brave warriors in special forces, willing to truly sacrifice their lives for our freedom and liberty as US citizens. The types of freedom like being able to enjoy college football and posts comments on websites like this one. We all take it for granted sometimes. I just wish Dan Mullen could have gotten him to give that speech to the Bulldogs prior to the game!

The Case for Casein Protein

While whey is still the big kid on the block when it comes to protein supplements, there’s the other milk-based protein that should be in every weight trainer’s diet. It’s called casein, and it continues to gain popularity as a superior protein supplement for enhancing muscle growth, and recovery.

12 Foods to Remove from the Fridge Forever

Growing up, your fridge was probably always stocked with staples like milk, cheese, yogurt, pickles, and on and on. Problem is, if you haven't smartened up about the contents of your kitchen, these everyday eats could explain why you can’t seem to drop those last five pounds, or why your doc has suddenly taken an interest in your blood pressure .

Trainer Q&A: Why Does My Knee Crack and Pop?

Trainer Q&A: Why Does My Knee Crack and Pop?

6 Super Simple Recovery Drinks and Snacks

Maximize muscle recovery by choosing these smart and healthy post-workout foods and beverages.

Walk this Way for More Muscle

Farmer’s walks can be part of a legs or back day. If you really want to try something wild, do an entire strongman events day. Furthermore, farmer’s walks can aid in taking your physique and functionality to a fundamentally new level. For the bouncer at the king and stab honky tonk to the lady that wants to improve her tennis game, look no further than the farmer’s walk.

The 30 Best Abs Exercises of All Time

Everyone is different; some may get abs from soley working the belly to exhaustion while others may get their abs to pop without a single situp. But to train the core effectively, it comes down to the three planes of motion: frontal, sagittal, and transerve. Doing abs exercises in a circuit style keeps the intensity high and will likely lead to more fat loss.

Phil Heath's Chest Routine

The FST-7 sounds like a high-performance motor oil, and the unabbreviated version—“fascia stretch training seven”—does little to clarify it. Let’s break it down. “Fascia stretch” refers to pumping up a muscle and thus stretching out its fascia, the connective tissue that covers it. The “seven” refers to a target exercise’s number of sets. It’s the methodology of the world’s No. 1 bodybuilder, Mr. Olympia Phil Heath , developed by his trainer-nutritionist, Hany Rambod.

Trainer Q&A: How Much Protein Do I Need After a Workout?

In terms of timing, you’ll often hear individuals reference the “anabolic window” - a period of time after your workout that leads to the best recovery. Usually this time frame ranges between 45 minutes to an hour post-workout. According to Miyaki, what you eat post-workout is important, but not for the reasons most people think. “The primary goal post-workout should be to provide your body with an immediate fuel source to prevent it from breaking down muscle tissue for energy.” As a result, Miyaki advises lifters to include some fast digesting carbs along with protein after a lift. The carbs will help spare your body’s own energy source and the protein will help to repair muscle and encourage muscle growth . Don’t be extremely worried if you can’t get food in immediately after exercise. Although the anabolic window is important, “building muscle is not just about what you do immediately post-workout, it is about what you do with your overall diet,” Miyaki cautions.

The Best Full-Body Muscle Workout

Any kind of pressing exercise will train your chest, shoulders, and triceps. Any pulling movement (a row or chinup variation) recruits your back, rear delts, biceps, and forearms. Squatting movements (and deadlifts, which aren’t quite a squat but require all the same muscles) take care of the quads, hamstrings, and glutes. Even your calves get some stimulation as they help to stabilize your squat. Your abs, of course, get worked on all these movement patterns, provided they’re done with free weights rather than machines, and work to brace your spine throughout. The workout at right contains everything you need to put on size fast—a squat, press, and pullup—done with heavy weights, and you should be able to wrap it up within 45 minutes.

T NATION on Twitter

What can a guy who deadlifts over 800 pounds teach you? Well, a heck of a lot. Check it out: …


ELIGIBILITY: The Twitter contest (the "Contest") is open to Twitter members who are 18 years of age and older at the time of entry ("Contestant"). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant's participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

10 Signs She's Not Worth Your Time

Romantic encounters can last until "death do you part"…or, alternatively, one night. But for lengths of time in between, your goal is to separate the girl who should stay from the rest who should go. To help you weed out the bad seeds, our experts break down the actions that signify she’s simply not worth your time. Wouldn’t you rather hit the gym or hang with the guys than put up with this BS? Yeah, us too.

Assault Your Triceps with These Lost Moves

Before you bring out the pitchforks about recommending a false grip despite the dangers of using one, this section is targeted towards intermediate and advanced lifters. As far as triceps training is concerned, it’s worth noting that you’ll get more triceps activation from the palm of your hand. You can more effectively squeeze through the pinky finger, which has a huge effect on how much you activate your triceps on a given pushing exercise. It also creates a much more direct “shelf” above your carpal bones (the wrist) for the bar to sit on, rather than sitting higher in the hand, which creates a lower power output and extra energy to keep the bar centred over the forearm.

Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

Why Casual Sex Is Good For Your Body In More Ways Than One

Casual sex is good for your body in more ways than one. Researchers asked a group of willing (duh) college students to document their sexual encounters for 12 weeks, and monitored their overall well-being. In the end, those open to “sociosexually unrestricted” relations—aka sex with someone they didn’t know well and weren’t emotionally attached to—reported a higher sense of well-being and less stress after sex than afterno sex at all, says the study’s Zhana Vrangalova, Ph.D.

16 Bad-For-You Things You Might Be Doing Every Day

We know you’re doing what you can to stay fit and healthy – you wouldn’t bother to be on this site otherwise. Still, we’re here to tell you you’re doing everything wrong. Just kidding, but really – there are probably some things you do all the time that have the potential to do some harm, maybe contributing to sickness or injury in the short-term, or more serious concerns in the long run. Of course, don’t live your life in fear of taking a step out of line, as most of these things won’t make or break a healthy lifestyle. Instead, just think of these as simple tips to improve your everyday life. We talked with Jim White, a spokesperson for the Academy of Nutrition and Dietetics and certified health fitness specialist, for some input.

Your Guaranteed Muscle Meal Plan

The stripped-down recipes in this meal plan are crafted for a caloric deficit with ample high-quality protein and a moderate amount of carbs that together burn fat, spur the growth of new muscle, and meet the recovery demands of high-intensity, anaerobic-based training. They also increase in nutritional value as the day progresses, allowing you to burn fat in the first part of the day and then direct the bulk of your daily nutrition to muscle growth.

6 Pilates Moves for a Shredded Six-Pack

Do you have a gut or a tight, lean midsection ? As a master Pilates instructor for 10 years, I can comfortably say that I know what’s best when it comes to your core. Strength, stamina, and posture are the keys to solid abs. On the following slides, you’ll find five quick and easy Pilates exercises you can do anywhere— even in front of the TV while you watch ESPN highlights. Each exercise will hit the major core muscles: transverse abdominis, internal and external obliques, serratus anterior, latissimus dorsi, spinal erectors, and, of course, the rectus abdominis.

Mike Mentzer In The Modern World

This gave us a radical idea. What if we melded modern needs, ideas and research with adaptations of some of Mentzer’s time-tested strategies to create a post-modern post-Mentzer training protocol for the man who wants muscle? We looked around and found just the guy to deliver the goods: Andrew Speer, co-founder of SoHo Strength Lab in New York City. With a quarter century of fitness and athletic experience (former gymnast, track-and-field athlete, competitive pole-vaulter at the University of Miami), Speer collects certifications after his name like others collect stamps: CSCS, RKC-1 kettlebell instructor, Level 1 trainer in the Training Warriors system.

Chest Chiseler Workout

Looking for a novel way to target your upper pecs? Science shows that the reverse-grip bench press targets the upper chest more effectively than inclines, removing some of the shoulder involvement and potentially allowing a heavier load to be handled. Doing a set of dumbbell pullovers after each exercise helps to fully develop the intercostal and serratus anterior muscles along your rib cage. The absence of pullovers is usually a reason for an underdeveloped chest. Smith-machine overloads provide another way to eccentrically overload your pecs; you are capable of handling up to 60% more on the negative portion of a rep. Weighted dips allow large loads to be used while targeting the lower chest. Be sure to lean forward slightly and use a full range of motion to fully stretch the pecs. Chain flyes, if available to you, give you the peak contraction of cables while decreasing the strain on shoulders that can occur with dumbbell flyes. The Juarez Valley complex gives you a t-shirt popping pump to finish off the workout but it has a very high level of difficulty.

Branch Warren on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Super [Set] Man

Ever the student, Arnold continually honed his skills, applying the same rigorous discipline to his gym work as he later would to his film and political careers. Just as important, he was fearless (another common Schwarzenegger theme) in his training. While many of his bodybuilding peers were content to follow the staid dictums that had been laid out decades earlier with blind obedience, Arnold always looked for ways to up the intensity. During the early to mid-1960s, at the start of his competitive career, he followed a rudimentary training plan that had been designed for him by the elder bodybuilders at the gym in Austria where he first trained. The routine was basic and sound enough, but not the kind that would turn a small-town Austrian kid into a world-class success. As his own development surpassed that of his mentors, Arnold realized that without finding ways to increase the intensity of his workouts he’d probably end his career being known only for having won the Mr. Europe title.

Make The French Toast of Breakfast Sandwiches

God I love hangovers. Not weekday, rush-off-to-work hangovers, but the weekenders. The ones where you wake up; roll over; doze for another half hour; and then finally, slowly, carefully lift your swollen face from the pillow and plod into the kitchen. You toss a couple empty bottles into he trash, pour yourself a cup of coffee, and spark the stovetop burner. That's a good way to start a hangover day. Better still is the knowledge that you're about to crush that hangover with something delicious—a sweet, gooey, sticky mess that will restore your faith in warm sunlight, hot showers, and clean pants.

Why Losing Weight Is Hard - Born Fitness

I have very few people that I consider “mentors” in my life. My parents are obvious, but outside of my family there is one man that stands above the rest: Ted Spiker. I say this with as much gratitude possible; if it wasn’t for Ted Spiker, I don’t know if I would have ever made it in the health and fitness industry. In fact, writing about Spiker deserves it’s own post, but right now I want to focus on Spiker’s latest contribution to the health industry, Down Size . In this excerpt from his new book, Spiker keys in on the real reason why so many goal driven plans (for weight loss, exercise, diet…really anything) oftentimes fail. Grab a cup of coffee and get ready to learn. This one’s on the house and it’s worth your time. -AB

The Born Fitness Approach to Health and Fitness - Born Fitness

I wanted to quit fitness, but there’s really no escape. It’s like the mob in that way. Some of us just choose to make it a more prominent part of our lives, while others either ignore the value or never cease to grasp that fitness—and health—can be an enjoyable, invigorating, and stress-free (as well as stress-busting) experience.

Proper Form on Some of the Most Fundamental Exercises

You realize, of course, that I could fill several books in answering this question. Bodybuilders tend to pick up tweaks and form pointers over the years, through both the study of training and from experimentation in the gym. I’m not advising against performing an exercise as it’s technically supposed to be executed, but there are nuances that can turn a good exercise into a great one or allow you to squeeze a bit more benefit out of it. Here are a few of my favorites.

The Best Winter Training and Ski Gear

But it’s more than just ice axes and anoraks. Today, these companies are innovating weatherproof apparel—barely there jackets and grippy, waterproof shoes—that are lightweight and breath- able for high-elevation endurance sports like trail running. And for powderhounds, they’re creating versatile, rugged gear that’s quite literally tough enough to ski off the likes of Everest and Denali, so your local slopes shouldn’t be a problem. The upshot is that you can tackle winter training and ski trips in comfort and, yes, save your excuses.

Clock Watching

If your goal is to shorten your workout, do not sacrifice intensity for time. Make sure you get enough rest between sets. Intensity, after all, is the strength or power with which you resist the weight, and it has to be at or near its maximum for every set. Just as I never lollygag my way through a workout, neither am I concerned with rushing it. I don’t count seconds or minutes between sets, but I do rest just long enough to catch my breath so I can give a hearty effort on the next set. Now, I’ve reached a level of efficiency where I get an optimum workout in a very short amount of time.

The 5 Best Deadlift Variations

Choose the deadlift(s) that work best for you and start building full-body strength.

Biotest on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

New Yorkers: Win a Three-Month Membership to CrossFit Union Square

5.  Grand Prize Winner must complete, sign and return an Affidavit of Eligibility /Release of Liability /Publicity Release (where legal) /Prize Acceptance Form within seven (7) business days of attempted notification. Guest of Grand Prize winner (if a minor, his/her parent/legal guardian) must complete, sign and return a Release of Liability and Publicity, prior to issuance of travel documents. If any Prize or affidavit or release is returned to Sponsor as undeliverable or if Sponsor does not receive a response from any potential Winner within seven (7) business days of attempted notification, such Winner may be disqualified without compensation of any kind and such Prize will be awarded to an alternate Winner.  Non-compliance with these Official Rules shall result in disqualification and award of Prize to an alternate Winner.  By accepting Prize, Winners consent that Sponsor may use the Winners’ names, photographs, or other likenesses, the Winners’ hometown and biographical information, statements concerning the entry, or Sponsor’s products without further compensation for purposes of advertising, trade, promotion, and merchandising, except where prohibited by law.

NEW Underground Strength T Shirt - Be A SAVAGE! - Zach Even-Esh

Every 4 – 8 week we’ll add a new Underground Strength Nation design. Each design will be available for one week, maybe less. Those who take action will be rewarded.

12 Best Moves To Increase Explosiveness

These 12 exercises are divided into two workouts, “A” and “B.” Perform workout “A” on Mondays/Thursdays and workout “B” on Tuesdays/Fridays. Perform exercises 1A, 1B, 1C and then rest 20 seconds. That is one set. Do three total sets. Repeat for 2A, 2B, 2C.

7 Ways To Build Your Biceps Peak! -

To build a towering biceps peak, you need to divide and conquer: "divide" in the sense that your biceps have two heads, and the long (outer) head is the one you see knotted up when you flex your arm, forming the peak; and "conquer," as in finding ways to directly target that particular head with exercises, subtle changes in hand position, and post-failure intensity boosters that initiate growth processes.

Mr. Olympia '08 Dexter Jackson Guest Posing

Mr. Olympia '08 Dexter Jackson Guest Posing

Victor Martinez on Twitter

The "What's up" Pose. Haha having fun. This is what it's all about. Educating and making it fun #Nutrition #Training

Victor Martinez on Twitter

thank you guys for the awesome workout! I'll be training here again tomorrow. Fitnesscenter Schardt #germany

Training Styles: Full Body

attained physiques that are admired today. So let’s go way back in time to see why full-body routines worked then and how they can still


Directions For AMINOx: As a dietary supplement, mix 1 level scoop with 6-8 oz. of cold water or any beverage of your choice before, during or after your workout. For best results consume at least 2 servings per day. To maximize the effects of AMINOx™ consume 120 oz. of water per day and a diet that is rich in protein and carbohydrates. Your body chemistry and weight will determine how long it takes to experience the effect of AMINOx™. AMINOx™ begins to induce its maximum effects in weeks 3-12. After 12 weeks of use, discontinue for at least 4 weeks.

Joe DeFranco on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Spartan Life 101: The Human Food Chain & Survival of The Fittest - Zach Even-Esh

Sven, I couldn’t agree more. I think our school systems are so concerned about students having good math and science scores, because you know… that’s what makes our country better than another… that there is a total lack of understanding and know how about life itself. I think schools are giving kids a serious disservice because these kids deal with all kinds of problems both in school and out of school that could be fixed, if we were actually teaching them about things they will have to deal with in life.

Joe DeFranco on Twitter

1st jersey to officially be hung up at the new DeFranco's Gym at the @OnnitAcademy ... @briancushing56 @Onnit

Muscle Mastery Pt 2

Carbs help replace the glycogen that we spend during intense workouts. Glycogen is a form of carbohydrate, stored in normal, healthy muscle tissue as reserve fuel. A significant percentage of a muscle’s size is due to its glycogen content and the water that is held by that glycogen. If we don’t eat enough carbohydrate, we fail to replenish our glycogen stores, and that translates to smaller muscles.

48 on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Shawn Ray's Photo

"Why be a man when you can be a success?" - Bertolt Brecht *Shawn Ray, Jim Manion, Raphael Santonja

Japanese Single Malt Whisky Named Best in World

Note: Single malt whisky is from one single distillery whereas a blended malt whisky is from multiple distilleries. Blended tends to be more consistent whereas single malt varies from year to year. If you think of it like you would wine, it’s a little more relatable. Some bottles are from a single vineyard whereas other wines are blends from multiple vineyards. It doesn’t mean one is better than the other, just different.

51 Bad Shoulders or Low Testosterone?
52 on Twitter
53 shawn ray on Twitter
54 Pauline's Fat Loss Pak
55 Winning Healthy Recipe Of The #FitMenCookoff -
56 Healthy Snack Alternates for Every Craving Type
57 Hugh Jackman Goes into Beast Mode!
58 Jay Cutler and Günter Schlierkamp Hit the Trenches for a Legendary Training Session
59 Branch Warren on Twitter
60 Flex Lewis Guest Posing at the 2014 NPC East Coast Championships
61 The Three Most Important Strength Training Principles
62 Clutch Nutrition for High-Intensity Training -
63 Liam Hemsworth on What It's Like to Make Out With Jennifer Lawrence
64 Editor Obsession: Five Fall Socks
65 Fighter Diet on Twitter
66 Bodybuilding Tips to Grow Your Arms
67 A Better Triceps Workout
68 Fighter Diet on Twitter
69 shawn ray on Twitter