Please take time today (3.11) to think of those who died and were affected by the 9.0 magnitude earthquake that happened exactly a year ago in Japan. It would really mean a lot.
It’s now the 3 year anniversary of the earthquake. Remember, there are still areas that have been largely forgotten by the media and the government that are still recovering.
Attack On Titan Exclusive Dub Clip- Hit It From Every Angle
Watch me get in trouble for uploading this (watch it while it lasts, ill see you all when i get out of jail)
Sweet a clip of the english dub! I’m all in!
ENGLISH DUB IT’S HERE GUYS!!!
OMG IT’S HERE!!!
Q:Hi there! A big fan of your blog and progress. I'm a girl and I have trouble going up on my lifts and maintaining usually because I don't recover fast enough. I also like to run in between my lifting days and I'm the type who doesn't really like taking protein shakes so what can I do to help my recovery, besides sleeping and whatnot.
First of all, think about your goals are. It’s very difficult to train for a powerlifting meet and a marathon at the same time, so everything you do in your workouts should be in service of one specific goal. Even if you don’t have an event to train for, you need to know what your objective is in working out. It is possible to work toward two, but it slows you down are wears you out, like it seems to be doing now. I’m training for two meets right now, and even though they’re both strength-related, it’s incredibly taxing on my body. I wouldn’t recommend it in most cases.
Second, Think about your workouts and how they’re serving that goal. Things to consider:
- Scheduling: Take more rest days, or be more strategic about when you take them. If you’re just running because you like the extra exercise and the cardiovascular benefits, then maybe you should re-adjust your schedule to something more like a 2-1 schedule. That would mean 2 days on, one day off, over and over again. First day is lifting, second day is running, third day is off. Or do longer workouts fewer days per week. Having at least a day in between lifting days where you don’t run will be very helpful.
- Training split: are you making sure your workouts are different enough to ensure that you aren’t still sore from your last workout when you do your next one. If you make the mistake I did, and deadlift the day before you clean and jerk, your back will probably be too sore to do your best at your next workout.
Third, Think about your diet. Consider:
- Are you eating enough?
- Are you eating enough protein? (Depending on your goals, a lifter may need as much as .8-1.5g protein for each pound of their body weight)
Fourth, Think about your rest days. Consider:
- Are you stretching, foam rolling or doing some type of deliberate recovery work? Everyone is different, but taking 15 minutes on your days off to pamper yourself can make a huge difference. Epsom salt baths, hot tubs and massages are all also good.
- Are you actually resting on your rest days?
Also, consider some supplementation. I know you said you’re not into protein shakes, but a good multi-vitamin can help replenish lost nutrients from your workouts and the B-vitamins may actually help you get more energy. Also, I love heliotropin, which generally makes your sleep deeper. I feel like I recover faster when I’m taking it.
If you would like to work together on your programming feel free to shoot me an email at email@example.com.
Some helpful tips that I’ll keep in mind when adjusting my routine for the rest of the semester. Thanks, realgirlsloftheavy!
Figure Skating Jumps: Solo Jumps
Guide to figure skating jumps through gifs! In this post I’ll cover the six basic types of jumps using triples from various skaters; my next post will probably be about combination jumps.
There are six types of jumps: toeloop, flip, lutz, salchow, loop, and axel. The first three are toe jumps - skaters launch into the air with assistance from the toepick of their other foot. The latter three are edge jumps - no toepick assistance; skaters take off from the edge alone. The first thing you should probably ask yourself when trying to identify jumps is whether it’s a toe or an edge jump.
A skate blade has two edges: the outside edge (closer to the outside of the skater’s foot) and the inside edge (closer to the inside of the foot). All jumps land on an outside edge. Most skaters land on their right foot, so I will just use that in this post for simplicity’s sake. Since the landing position is always the same, only variances in takeoff differentiate the jumps. All jumps have a backwards takeoff except for the axel.
Toeloop (T): Takes off from the outside edge of Kanako’s right foot, lands on the outside edge of her right foot. Notice how she sets up the jump by gliding for a bit on her left foot, then putting her right outside edge down and toepicking her left foot into the ice to launch into the air.
Flip (F): Takes off from the inside edge of Zijun’s left foot, lands on the outside edge of her right foot. Her right toepick is used to launch into the air. Many skaters will do turns into the flip; it generally has a shorter setup time than the lutz.
Lutz (Lz): Takes off from the outside edge of Han’s left foot, lands on the outside edge of his right foot. His right toepick is used to launch into the air. The only difference between a flip and lutz is the edge that it takes off on; one way to differentiate between the two if you can’t see the edge clearly is the setup time - skaters often have a long running edge going into the lutz. Many skaters have indistinct edges on their flips and lutzes and “flutzing” is common - taking off on the wrong edge for the lutz, effectively making it into a flip. The opposite (taking off on the wrong edge for a flip) is called a “lip”. Notice how Kanako sets up her lutz on the outside edge, but changes to the inside edge at the last second, resulting in a flutz:
Salchow (S): Takes off from the inside edge of Akiko’s left foot, lands on the outside edge of her right foot. No toepick assistance. Salchows are characterized by a “sweeping” motion upon takeoff; notice how Akiko swings her right leg around. Salchows also momentarily have a “knock-kneed” position with the feet splayed apart.
Loop (Lo): Takes off from the outside edge of Dai’s right foot, lands on the outside edge of his right foot. No toepick assistance. Notice how his legs appear to be crossed during the setup; this is the best way to tell a loop from a salchow. Skaters often do turns into a loop as well.
Axel (A): Takes off from the outside edge of Han’s left foot, lands on the outside edge of the right foot. No toepick assistance. The axel is really easy to distinguish from the other jumps because it’s the only one with a forward takeoff; thus, a 3A actually has 3.5 rotations, and so on.
Each type of jump is worth a different amount of points. For jumps with the same number of rotations, the value from least to greatest is: toeloop, salchow, loop, flip, lutz, axel.
I can spot the toe-loop and axel quite clearly but for the others..
Flip = inside edge right foot, land on right
Lutz = outside edge right foot, land on right
Salchow = inside edge left foot, land on right
Loop = outside edge
left right foot, land on right
Week 3/3 - 3/7
- Squats: 5 x 5 at 140 lb
- Bench: 5 x 5 at 80 lb
- Barbell row: 5 x 5 at 60 lb
- 1 mile on treadmill
- 1.5 miles on elliptical
- Squats: 5 x 5 at 140 lb
- Military Press: 5 x 5 at 60 lb
- Deadlift: 2 x 5 at 160 lb
New personal best for the dead lift :)
3/7 Decorating bracelets at the Metropolitan Museum of Art. Got to spend some time with Louisa. Here is my little tribute to Yuzuru.
Purple black and white for his White Legend program
Green and pink with white rhinestones for his R&J free skate performance
Blue and white for his Étude short program
and a gold heart for his Olympic gold medal!
Yuzuru Hanyu’s Short Program @ the 2014 Sochi Olympics (CBC)
The most perfect short program you’re ever going to see in Men’s Figure skating