Weapons on Stage: Hire a Fight Director or Get Hurt
Thalia theatre denies Daniel Hoevels, who needed two stitches in neck after death scene, was given real blade on purpose [Read More: Actor cutting neck was stage accident, Hamburg theatre says]
Stage combat and prop weapons are not to be taken lightly. I don’t understand why so many professional theatres do not hire a fight director to take care of all their potentially dangerous situations.
MaxOT week 4, Wednesday
Barbell Rows
2 sets of 12-15
Warm up 50 lbs
Working: 90 lbs. (15,12)
V-Bar Pulldowns
2 sets of 12-15 reps
135 lbs. (12,10)
Seated Cable Rows
1 set of 12-15 reps
150×12
Stiff-Leg Deadlifts
2 sets of 12-15 reps
160 lbs. (15,12)
Barbell Shrugs
1 set of 12-15 reps
160×15
Lever Rows
1 set of 12-15 reps
90×15
MaxOT week 4, Tuesday
Incline bar bench press: warmup 50×10, working 80 lbs (15,12, 10)
Flat dumb bench press: 45 lbs (10,10)
Cable crunch: 130 lbs (20,15,20)
Decline bar bench press: 100×15
Incline crunch: 35 lbs (19,13)
Lever incline press: 80 lbs (15,9) – This extra set to blast the first exercise… will make this a rule.
MaxOT week 4, Monday
Leg press: warm up 180×10, working sets: 270 lbs (15,12,15)
Squats: 140 lbs (12,12)
Leg Curl: 127.5 lbs (15,15)
Deadlifts: 160 lbs (12,12)
Calf Raises: 240 lbs (15,15)
MaxOT Week 3, Friday
Barbell curls: warmup 40 lbs, acclimate 60×3, 70×1. Working sets: 80 lbs (6,6,4)
Hammer curls: 35 lbs each (8,6)
E-Z bar curls: 70 lbs (4,4)
Leg raises, inclined: 15,12
Cable crunches: 170 lbs (8,6)
MaxOT Week 3, Wednesday
Barbell rows: warmup 50×10, acclimate 80×3, 100×1, working set: 110 lbs (8,6)
V-bar pulldowns: 172 lbs (6,4)
Pullups: 6,4
Seated Cable Rows: 195 x4
Deadlifts: 220 lbs (6,4)
Barbell Shrugs: 200 lbs x 3 (grip insufficient)
MaxOT, Week 3, Tuesday
Incline Bar Bench Press: warm 50×10, acclimate 70×3, 90×1, work: 100 lbs (8,6,4)Flat Dumb Bench Press: 55 lbs each (8,6)Decline Bar Bench Press: 130x6Cable Crunch: 170 lbs (12,10,8)Incline Crunch: 45 lbs (10,8)
MaxOT week 3, Monday
Leg Press: warm up 180, acclimate 270×3, 450×1, work 460 lbs (8,6,4)
Squats: 170 lbs (8,6)
Leg Curls: 150 lbs (8,6)
Stiff-leg Deadlifts: 210 lbs (8,6)
Calf Raises: 280 kg (10,8)
Tanning products
These seem to be tops of some lists of fake tanners… try to find one to use:
- Megan Gale’s “Jet Set Tan”
- Decleor Auto-Bronzant Spray Express Hydratant SPF 6.
- Clarins Self Tanning Instant Gel
- Neutrogena MicroMist
Stripped Down Hypertrophy
http://www.t-nation.com/article/most_recent/stripped_down_hypertrophy&cr=
Summary:
Train 5 days per week. Each workout about 40 minutes.
Group 1
A1) Upper body horizontal push
A2) Upper body horizontal pull
B) Quad-dominant lower body
Group 2
A1) Upper body vertical push
A2) Upper body vertical pull
B) Hip-dominant lower body
Sample Workout
Group 1
A1) Dumbbell bench press
A2) Seated row
B) Back squat
Group 2
A1) Dip
A2) Pull-up
B) One-arm dumbbell snatch
Sets and Reps
For each workout, you’ll train one group with a 4×10 set/rep scheme and the other with a 5×5 set/rep scheme, switching the two schemes each workout. So if you train Group 1 with 4×10 and Group 2 using 5×5 one day, the next time you hit the gym you will train each group with the opposite pattern.