assassin_696

I think Gervais is funny in real life without having to try too hard or be too obvious. I also think he's a pretty good actor, but probably nothing special. But he's a good choice to host the Golden Globes. He has a fantastic awareness of celebrity and is big enough that he doesn't have to pander to anyone except himself.

Bit of a weird one today, rowed 2k at sub 7 minute pace (i.e. 1.45 splits) but did it in 200m intervals with 40 seconds of rest. The theory being it gets my body used to that pace for that distance and as I get fitter I can decrease the rest intervals to zero so I can row a sub 7 2k. Only problem being I need to get momentum in the flywheel going again 5 seconds before I'm due to start each interval, so might just make the intervals a bit longer. I then did some strength training followed by a 20min row at 2.02 pace.

Haha, sorry just a phrase really. I meant I stopped for a few minutes because I couldn't go on. Did 2x20mins today, 2.03 average split. Felt better but wasn't trying to push too hard. Going round to a friend's tomorrow who has a rowing machine for some 500m interval work.

Jesus I suffered on the rowing machines yesterday morning. Dropped handle with 500m to go on a 2.5k piece that I wasn't doing especially fast. Did two 10 minute pieces at the end. It was following a fairly long strength workout though, but meh, not good.

In my experience and opinion the best mass building exercise for the chest area are dumbbell flyes, possibly inclined. I think a good and relatively quick chest workout would be 5 sets of 5 dumbbell presses (heavy) followed by 10 dumbbell flyes immediately afterwards, a superset. Same for shoulders, 5 reps of of shoulder presses with 10 lateral raises as a superset. Do one armed dumbbell rows and pullips to balance to your back muscles, you don't want to overdevelop the front of your body in relation to your back because it doesn't look right and can lead to injury. As for diet just make sure you're getting enough protein but you don't need to overdo it. Perhaps a can of tuna or glass of chocolate milk post-workout would be enough. How long it takes to notice results varies immensely depending on your physiology, but if you're a hard gainer it probably will take a while, but might not. Don't be discouraged, focus on the fact that if you keep it up you will get results at somepoint. In summary, to build mass you want heavy movements (presses) ideally coupled with lighter movements (flyes) to complete shock the muscles into hypertrophy and hence growth. Eat well and get plenty of protein. Good luck.

Your distance in m/30mins is pretty good, although in reality rowing isn't really about absolute top speed, it's more about having a good split and holding it for 7-20 excrutiating minutes depending on the race length. Absolute speed on an erg is a function of weight and strength, so heavier guys can pull harder but might not be "as fit". I have no idea what a 67 split is though, it's way too high to be a stroke rate, seems a little low to be power (wattage), could possibly be some kind of calorie measurement...dunno though really. Do you use concept 2 rowers? Haven't been rowing for the last few days, did an 8 mile run last thursday and a 12 mile run on saturday. Back on the ergs today, did 10x 1min intervals with 1min rest followed by a steady 5k row.

Screw it, I bought the Rage song.

http://news.bbc.co.uk/1/hi/entertainment/8420325.stm Paul you legend

http://entertainment.timesonline.co.uk/tol/arts_and_entertainment/tv_and_radio/article6957324.ece You know you've got a worthwhile campaign going when Simon Cowell thinks it's stupid.

Yeah, although i've never really used it like that (or really looked at it). Split time is easier to work off. I can go sub 1.30min/500m in 500m tests (temporarily, can't sustain it!), which I guess puts me beyond the 10,000m/30min mark, although I've never actually tried to go flat out for the sake of it. Although I'm curious now, I want to try it! I'll let you know. Of course actually rowing 10,000m in 30mins would be superhuman. Did some weights work today, chest (neglected for a long time) and back (i've missed deadlifts).

There isn't really a way of putting this without sounding like an arrogant music snob, but the majority are simply wrong. "Best" implies quality, not quantity of sales. Ask professional music critics to make a list of the tracks of the decade and it wouldn't look anything like that list. I like a lot of songs on that list, but when you consider the huge amount of music released over the last 10 years to pick multiple songs by the same artist just shows a lack of imagination and broader knowledge of music. Unfortunately that list seems to go off what the best selling albums of the decade are or the ones that have received the most airplay.

I couldn't really put it better myself. I have a lot of respect for anyone in the military because they are serving their country in a dangerous job, but the heroes are the people you hear about who put the lives of their fellow soldiers or anyone else before their immediate safety.

The best song of the decade has nothing to do with the most popular song, that list being a case in point. Chasing Cars? Fix You? There's such a ridiculous lack of variety in that list it makes me think it was rigged. except that the general listening public of Absolute Radio probably does lack the imagination needed to think beyond about five bands. My own personal choices might be: All My Friends - LCD Soundsystem The Trapeze Swinger - Iron & Wine Wolf Like Me - TV On The Radio Although if I had to pick a song that epitomises the decade it might be something like Crazy by Gnarls Barkley.

Pulled a 19.15 on my 5k, 1.55.4 average split. I was very pleased with that when I finished, but from about 3k onwards it took all my mental strength not to give up. I had to keep telling myself i'd finish early after another 500m, but then kept pushing through them. Yesterday was my rest day which was blissful, today I'm doing some kind of pyramid sprint intervals which I still haven't worked out.

The decade: 1. Kid A - Radiohead 2. Elephant - The White Stripes 3. For Emma, Forever Ago - Bon Iver 4. Funeral - Arcade Fire 5. The Moon & Antarctica - Modest Mouse 6. Dear Science - TV On The Radio 7. The Creek Drank The Cradle - Iron & Wine 8. Fleet Foxes - Fleet Foxes 9. Is This It? - The Strokes 10. In Rainbows - Radiohead I think that's a pretty solid list, although not definitive.

Oh god, at least last year they covered a decent song. How can Simon Cowell bare to look at himself in the mirror?

I'm more worried about the 18 year old who apparently couldn't go out and find food and just accepted starvation. What the?

Yesterday was 2x30min intervals on the rower. 2.07 average split, mostly boring, wouldn't have survived without my iPod. Mmm sweaty. Today is 5k test day, the only test I hate more is the 2k. Ah really? Nice, do you row in college? I've only started since going to uni, only just become a senior but I love it. 3 minutes 30 rest. I used to do 2 minutes rest but 3.30 is recommended on the plan i'm following at the moment so i'm not complaining!

I did it last year for Jeff Buckley's Hallelujah to try and beat Alexandra whatsername's (what was her name?) version getting to No.1. Jeff's version came a solid number 2 but was trounced by the Cowell marketing machine. I like the idea, but probably won't be doing it this year. All the best though. Does anyone know what the song they (X-factor) are going to be pushing for Xmas no.1 is?

Because you can't self-diagnose psychiatric problems. Maybe you're feeling a little down at times, or emotional, and if you read about something like bipolar disease it's very easy to convince yourself that you have it. It's called hypochondriasis. I don't really know why you've made this topic, we can't really discuss something you only think you have, and equally we're in no position to diagnose you.

I think the feminists point though is that since there is still such a disparity between the earnings/positions of men and women in business/politics that they need it probably needs the kind of shouty affirmative action they want to level the disparity. I'm not saying I agree or that's right, but since they don't have the obvious "choice" yet (barriers to entry still exist) they can't be seen to accept anything less than absolute parity, which requires motivating more women to become "achievers". Not that I think becoming a high-flying businesswoman is anymore of an achievement than staying home and raising a family.

I love these topics. Top 10 of 2009 1. Around The Well - Iron & Wine 2. Merriweather Post Pavillion - Animal Collective 3. Veckatimest - Grizzly Bear 4. Hospice - Antlers 5. Unmap - Volcano Choir 6. jj no.2 - jj 7. The First Days of Spring - Noah and the Whale 8. Live at Reading - Nirvana 9. Two Dancers - Wild Beasts 10. Archives Vol. 1 - Neil Young Decade is harder, i'll come back to it.

8x500m on the rowing machine at 1.50s/500m pace. Killer. The training for rowing next term starts today...

Absolutely Sweet Marie - Bob Dylan

I think my older sister did it quite well when she got married (although it was my brother in law that arranged it and it was a complete surprise to her). One week luxury safari in South Africa and one week in a hotel in Mauritius. I'd probably do something like that, split between adventure and relaxation.