Mon - Upper body A
Tues - Rest
Wed - Lower body A
Thurs - Rest
Fri - Upper body B
Sat - Lower body B
Sun - Rest

Week 1 - 8 reps (i.e. 245 lbs bench press)
Week 2 - 6 reps (i.e. 255 lbs)
Week 3 - 4 reps (i.e. 265 lbs)
Week 4 - 2 reps (i.e. 275 lbs)

Month 1 - 2x chest exercises for each upper body workout (A & B)
Month 2 - 2x back
Month 3 - 2x shoulders
Month 4 - 2x arms

Here's a sample of Month 1 regime.

Upper body A:

Barbell Bench press - 3 sets
Weighted Dips - 3 sets
Barbell Rows - 3 sets
Seated Military Press - 3 sets
Barbell Shrugs - 3 sets
Hammer Curls - 3 sets

Lower body A:
Squats - 3 sets
SL Deads - 3 sets
Seated Calve raises - 3 sets
Abs - 3 sets

Upper body B:
Incline DB press - 3 sets
Flat DB flyes - 3 sets
Weighted Pull-ups - 3 sets
Seated DB shoulder press - 3 sets
Hammer Smith (behind the back) Shrugs - 3 sets
Close grip bench - 3 sets

Lower body B:
Deadlift - 3 sets
DB lunges - 3 sets
Standing calve raises - 3 sets
Abs - 3 sets

now thats singing

i just jizzed in my pants

I can whole heartily say that this virtuoso shows what passion for music looks like, its rare now-adays to see such pride and love expressed without any special effects, of course passion squints his eyes whhile reaching high notes, or even wayne while he distorts his face when hes rippin a break up, but Paco De Lucia is on another level completely. But dont take my word for it.


*edit
on a side note
LOOK AT THAT GUY TEAR UP THE BONGOS

Hot new track

Empire of the sun - We are the people (Shazam Remix)
sooooo nasty

Production Gear

mad skills, Warren is a bass player, but he can tear a mv up


Aswell, SICK ass breaks, nasty rhythm control

They say..

everyone has problems
but damn

Source :


ATHENS, Greece (CNN) -- A manhunt was under way Sunday for two inmates who escaped a maximum-security prison when a helicopter plucked them from the roof, Greek officials said.

The escape played out like a Hollywood action film and was the second such flight to freedom by one of the men.

It began at about 3:30 p.m. when two men hijacked a helicopter from Athens International Airport, ordering the pilot to fly to Korydallos Prison, located in a suburb of Athens, Greek state media reported.

The helicopter hovered over the roof of a prison compound where inmates Nikos Paleokostas, 42, and Alket Riza, 34, were located, and rope ladders were unfurled. The prisoners climbed into the helicopter and escaped, Greece's Justice Ministry said.

Prison guards shot at the helicopter during the escape, witnesses told local media.

No injuries were reported.

The pilot was found gagged near the helicopter north of Athens, a state-run media report said.

The inmates and the unidentified accomplices had not been located, Greek authorities said.
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"I will not tolerate this embarrassment and all necessary measures will be taken, no matter how stringent they may be," Justice Minister Nikos Dendias told CNN.

The prison break by helicopter is the second for Paleokostas, who was convicted for abducting a businessman and escaped the prison the first time in June 2006. He was recaptured several months later.