Strength Training Chronicles

Dinukh Anthony - we will miss you

2011-03-13T21:56:00.000-07:00

This weekend we have not only seen the tragedy unfold in Japan but another tragedy as well. Dinukh Anthony, 30 years old, Power Lifter and talented singer passed away in Sri Lanka.

I remember going to the Global Fitness Center (now Body Bar) and seeing Dinukh lift some amazing weights. He would scare people at the poundage he put on his squatting. I considered him the power lifting champ of South Asia. My Bench max of 186Kg he could exceed beyond. The Incredible Hulk. A big guy, or 'massive' but with the heart of a gentle giant. He was always welcoming, friendly, a warm personality and clearly loved by all. He is a character, not replaceable.

We will miss you bro. I know we will see you again. Until that day, keep liftin! God bless.

West Side Bench Press Training - supplement post

2010-06-06T18:42:00.000-07:00

We spoke of WEST SIDE TRAINING last week and in particular how it helps power lifters bench press heavier weights. We dived into explosive lifts on your SPEED day. I have had a few things to get done with work and life per say that has effected my speed day at the gym. I have got down to doing some push ups when at home to feed my SPEED day. While I know this doesn’t count for 60% of my 1 Rep Max but it is something which is better than nothing. In effect a push up uses about 60% of your body weight. When doing push ups, ensure you tuck your elbows in to focus on your triceps and do the 8 sets of 3 reps. Remember to explode up and use minimal rest. Doing inclined push ups - i.e. with your feet elevated against a well would pivot more body weight on the push up but hit your upper chest more.

Krav Maga Session 2

2010-06-06T18:28:00.000-07:00

I headed out to Krav Maga session 2 last evening at the IDF training centre in Caulfield South. It was an open class for beginners such as myself and intermediate practitioners. Benji (here in known as the X-Man) was our instructor as was last week. The training focused on warming up (running around the ‘dojo’ whilst doing spontaneous push ups, sit ups and squats as well as ‘pumping up mentally’), 360 degree defense basics (sparring with a partner and attempting to slap them on the face whilst defending – the aim being to block the attacks and slap your opponent), followed by pad work (stance, jab, cross, groin kick with left leg, ‘push’ kick with the back lag, stop forward and ‘push’ kick with the back leg) and then on to more intensive defensive techniques (how to defend oneself against being hit with a stick/ baseball bat, cricket bat, poll, railing, etc.). We finished off with the 'usual' task of being attacked by 5 opponents.

While on the pad work (with myself holding the pads), my opponent was meant to kick me / pad and make the pad holder move back a few steps with that force. My opponent didn’t manage to do this too well (possibly because I weigh in around 120Kgs) hence to my dismay X-Man decided to demo how it is done. The shit did hit the fan and I don’t recall the moment from being kicked to being thrust backwards by about 10 metres. I didn’t quite believe documentaries on the History channel or Discovery when speaking about martial arts and the human legs together with the momentum and force generated from the hips that could dissipate so much force. The human kick is supposed to be able to generate almost 2000 psi (pounds per inch) worth of force. That’s enough to kill a man or more crack his ribs inward into his heart. I have attempted to bench press real heavy weights in the region of 200 KG and understand what it feels like to fight a weight when it comes down on you. But I have never felt so ‘banged up’ as I did after that kick. I wouldn’t advice a novice to do it given a miss of that pad and one could be killed on the spot.

Krav Maga is not a martial art. It requires a military mindset. It was developed to defend oneself against Nazi Germany during WW2. It is not an art form but more so a strategy to immediately and effectively decimate an opponent. It should be used with caution. In most cases, Krav Maga requires that one AVOID conflict and confrontation.

Response from Krav Maga specialists when asked how they would handle gangs that frequent Melbourne’s rail network in packs –

Man injured as teenage thugs terrorise train passengers

“what we teach in Krav is to do everything possible to avoid confrontation and get help.. in the case that you are pinned to a corner in the coach that’s when the techniques that you have been taught can be put into use.. not to "win" the fight rather to get you out of imminent danger and get some help.. we are not all X-Men like Benji, so we don't need to act like heroes when trouble is brewing.. but know where your personal space is and don't allow anyone to invade it ever!”

“would think it would be to not even approach them in the first place and let them throw rocks from the outside. Most assaults occur because someone says or does something they shouldn't. Asking thugs to stop only antagonises them and escalates (assuming the sequence in the paper is true). I'd rather someone call the police and hit the emergency buttons on the train. Your own safety comes first. Trains aren't as easy to fight on moving and full of people and seats”

Racism rife in Melbourne, Australia

2010-06-02T00:55:00.000-07:00

I just got back to the office from an early dinner at Melbourne Central food court. They got a real good deal for $5 rice and honey chicken, $2 for chicken wings. I was minding my own seated on this communal table when two white men, seemed to be like builders, bit scruffy, one in the 30s and the other maybe closing in on 50 sat down next to me and started having a chat amongst each other. They were loud and distinct. I understand that every country has there fair share of a#@holes and these two suited the bill.

They started off by pointing out that the Asian food store had good value food but the only thing missing was a 'paki' store for them to eat some curry. Then the younger one starts ranting off (excuse the language but this is what he said)

'Thats the whole problem with this country now, let every f@#ker in' 30yr old idiot

'oh yeah we're international now! we an international country!' 50 yr old

' yeah these mother f@#ckers come over here and they get f@#ing $1000 straight into their hand. They come here to f@#ing study and sh@t, and bring their f@#ing curries and shit here. We shouldnt f@#king let them in. They f@#ing pu$$ies cant handle their own problems in their own countries. They f@#ing come here f@#ing afghans, nig@ers, them damn nig@ers, ch!nk mother f@#ckers. They should sort their own shit out f@#cking sort their shit out and not come over here. That's what i d do if i were them. I d stay in my OWN country. Not come to OUR country!'

He starts raising his voice to the Chinese people around 'i mean look at all these chink mother f@#kers !'

Stupidity. This isn't your country to begin with. But it's a waste of space and time to tolerate people like this or blog about them to be honest! I heard the other day - why is it that while the whole of Australia is watching Masterchef all 50+ white Australians watch Border Patrol? I don't know. Is Robin Williams right in describing Australia as a bunch of rednecks?

I m not here to judge anyone. Two idiots at Melb Central don't change my mind about a country. Each country has their own share of them. Some of the nicest people in the world are white Australian.

Change is something that's tough to get used to. The world is changing rapidly and its now international. Racism is a force exerted by people unwilling to change. The corporate world handles this pretty well - if you don't change your bound to go bankrupt and fail.

West Side Bench Press Training

2010-05-31T23:43:00.000-07:00

West Side Bench Press Training

Philosophy -
i) For power lifters.
ii) Focusing on strength and hypertrophy
iii) Split your power lifting exercises into 2 days, one for power (max out) and one for speed.

Strategy -
i) Two bench press days - Speed and Max Out
ii) Speed bench press day - use 60% of your one rep max for 8 sets of 3 reps (Do these reps as fast as possible - explode up. You can vary your grip. Rest periods of 40-60s).
iii) Max out - pyramid-up 4 sets with the last set benching your heaviest for as many reps as you can. In my case it works out with reps 10, 8 , 5, 2. (Few minutes rest between sets).
iv) Build strong triceps and lats

StrengthTrainingChronicles Implementation -

Day 1 (MAX OUT) -

1) Lat pull down (Strong lats are essential in support for benching)
2) Bench - Max out (pyramid up)
3) Inclined bench (about 50-60% of your 1 rep max flat bench press, pyramid up to failure)
4) Triceps - one arm cable extension (Build strong triceps - key muscle for benching)
5) Biceps - one arm cable pulley (effective biceps training)
6) Shoulder press (a key bench press ingredient)
7) Lower Back and abs (strengthening the core)

Day 2 (SPEED) -

1) Row light (Lat attack)
2) Speed bench (8 sets of 3 reps at 60% of 1RM. [Grip - 3 sets close (2" in from competition grip), 3 sets med (2" outside of competition grip), 2 sets competition grip])
3) Hack squats (good support for a strong bench)
4) Triceps press down (Build strong triceps - key muscle for benching)
5) Barbell biceps curls (effective biceps training)
6) Lower Back and abs (strengthening the core)

Famous athletes who use this training - Ryan Kennelly, Ken Lain

Krav Maga

2010-05-30T20:24:00.000-07:00

Whilst I will always be a power lifter and strong man, I have always been fascinated about training oneself for combat. I have long been a fan of the Samurai, Ninja's and now in MMA and the UFC.

The UFC has brought on a renewed interest in martial arts. Most fighters are experts in striking and grappling / wrestling. The UFC has sparked off an interest in Brazilian Ju Jutisu so much so that every where I go see martial arts schools popping up claiming to train people in the BJJ and use the UFC to pivot off their marketing.

I went for a lesson to BJJ but came off a bit disappointed. The key movement in BJJ is to get your opponent to the ground. There is no striking. Once on the ground effective techniques neutralize your opponent. The key negative factor is - what happens if you have more than one opponent. You are screwed.

After doing a bit of work on the net, having verbally sparred with a mate of mine and strong Japanese Ju Jitsu promoter I looked at Krav Maga. Brought to fame by the Israeli Special Forces and TV series by the History channel - Human Weapon, Krav Maga is probably the most realistic and effective martial art in the world. Despite my friend claiming its all ' Japanese Ju Jitsu' I embarked on some Krav Maga training at the IDF Training Centre in Cauilfield, Melbourne (Australia).

It is a one hour class and there were about 8 of us. The class began with some warm ups (running) and then on to basic stance, punches, kicks to the groin, defense against choke holds from the front and back and then on to something like sparring which is renown to Krav Maga. You are surrounded by 7 opponents who 'attack' you at their own will and you have to fight them off with kicks, punches and any means possible. You then close your eyes whilst someone tried to attack you with a choke hold which you need to defend against.

The Krav Maga philosophy soon dawned on me. Its kill, kill, kill. It mimics real life threatening situations and if you are not with it, you are either mugged, bashed by a racist, shoved by a bouncer or killed in war. Krav Maga is all about using every weapon at your disposal to survive. You hear the critics of UFC rant on about it being human cage fighting, well the stuff you learn in Krav Maga is banned by the UFC. So have a think about it.

The FLU Jab

2010-05-30T17:51:00.000-07:00

Went to get my FLU jab last week. There were 2 elderly nurses and i was in my office gear i.e. smart trousers and long sleeve shirt. To get the flu jab you need to roll your sleeves up to your triceps and with big arms I couldnt do it ! Had to take a few buttons off before the nurse tells me 'take it all off', 'i told you about these weight lifter sorts', ' we ve seen a lot more as a nurse than you think'. 'Ooooh look how nice and tanned you are, you ve obviously been in the sun a lot and not too shy to take your shirt off!'

GREAT !!!

One of my work mates tell me - Hi man just got my flu shot...they are like..there was another guy
yesterday you was a gym go'er, he struggled to get his sleeve up, i thought it must be you hah !

Food Inc. MUST READ

2010-05-27T21:40:00.000-07:00

I just watched a movie out in the cinemas via you tube called Food Inc.

I was keen to watch this in light of the fact that -

A) I am an animal rights man who hates to see animals being tortured /suffer (any killing for meat should be quick, painless and ensure the animal had a good long life, and
B) I do eat a lot of chicken and meat and tend to focus a lot on this due to the protein I need to feed my strength training / recovery desire.

Food Inc is a must see. I was schocked at the conditions in which animals are made to live in. They are like Nazi Concentration Camps for animals. It is a factory system of dealing with animals treating them as commodities as opposed to living breathing creatures that feel pain, hurt, feel and suffer. 'Systems thinking' is the assembly line / fast food business model that is often strived for by corporations. It is a sin to put animals into the assembly line. Disgusting.

Chickens in these Nazi camps in the heart of the West are made to live 1.5 months as opposed to their full life span. They are genetically engineered to grow faster and bigger. They grow too fast such that there bones cannot carry them and they collapse to the ground after a step or two. They are engineerd to develop more white meat i.e. bigger breasts. They are not given sunlight so they are boxed in cramped environments. When they dont know day or night they eat more. I have often wondered why the chickens in America, Australia, England and Europe are a lot bigger than in Sri Lanka or Asia. It's because of this sick process in place. I have often loved giant chicken wings at American restaurants - they call them buffalo wings. Now I understand. I even understand why some chicken legs are weirdly bent. Young chicks are literally sent along an assembly line from their eggs while being branded.

Food Inc goes to show a cow with an opening valve / hole into its stomach where people prod and poke into the stomach bowel of the animal to determine bacteria levels while alive and standing. Cows are fed corn. Cows cannot eat corn, they are not made to eat corn, they are made to eat grass. Grass is too expensive it seams. From now on, any steak i eat will be grass fed steak. Cows are often showed around by trailers or fork lifts. Cows are shown with distorted bones.

Corn is a product that is used to make so many things like $&%@ etc. The US govt is headed by people in vested interest in these business corporations hence will not allow legislation to stop the torture to follow through. It's up to the consumer i.e. you and i, to tell them we dont want to eat your shit anymore. The seed / corn industry is run like a druge regime. Lawsuits and 'visits by the agency' follow anyone questioning their 'norm'. It's like a godfather system! Farmers are not allowed to save their own seed. 'Lady justice stands with her scales and whoever pours the most money and experts onto the scale wins' - hence farmers are often devoured and ravaged by big corporations.

Power lies with the consumer - eveyr time you buy something you are voting for it.

As a strong man what can you do to change the world -

1) when you go into supermarkets choose foods in season and organic
2) read labels and know what's in your food
3) buy foods grown locally
4) shop at farmers markets
5) plant a garden
6) re inroduce kevin's law
7) you can change the world with every bite
8) take part - www.takepart.com/foodinc
9) no more fast food - it drives the system thinking business mentality
10) Start demanding good wholesome food.
11) buy from companies that treat workers, animals, the environment with respect
12) only eat grass fed steaks

There are healthy alternatives to eating meat which I will be experimenting with -

1) Drink whey milk protein shakes
2) Cut down on chicken. No more a chicken every two / three days.
3) Cut down on meats and fish
4) Try other rich protein sources - chick peas, baked beans, tofu, lentils, muesli, egg, almonds, cashews, soya milk, tempeh
5) Meatless Monday implementation

Useful Links -
Food Inc on You Tube

10 simple things you can do to change our food system

What next?

The movie web site

Follow the blog

Movie Review - Legion

2010-05-25T23:57:00.000-07:00

The new movie Legion out in the cinemas is about angels being sent to earth by God to destroy mankind for the second time. The first time being in the time of Noah where God sent a flood to destroy the earth except Noah and his family. In the movie, angels (more resembling demons) seek to destroy mankind. One angel – Michael, apparently rebels against god’s will and seeks to save a few people. This is a rather strange twisted movie that has been beaten to a pulp by Rotten Tomatoes.

The storyline is rather disturbing (i know its fiction! but there are idiots out there who claim the da vincci code is the truth) as it lacks understanding of the truth. Attacking its main storyline, God is not out to destroy mankind. If He wanted to, you and I wouldn’t be here too long to talk about it.

Here are a few common Q&A s on the subject which I am sure a lot of people will have –

What happened during the time of Noah that God chose to destroy mankind?

God made man to love Him. God made man for Himself, to love and adore. Man was made to share a loving relationship with God. God gave man the freedom of choice to do his own will within a set of laws which He wired into man’s conscience. There were -

1. You shall have no other gods before me
2. You shall not make for yourself an idol
3. You shall not make wrongful use of the name of your God (e.g. using Jesus’ name as a cuss word)
4. Remember the Sabbath and keep it Holy
5. Honor your father and mother
6. You shall not murder
7. You shall not commit adultery (To look at a woman / man to lust after them is adultery of the heart)
8. You shall not steal (not even a pen from work)
9. You shall not bear false witness against your neighbor (i.e. lie)
10. You shall not covet (want something that does not belong to you e.g. a woman / man, a car, a house, etc.)

We know when we break these laws because our conscience is a witness to it. When men break these laws God has no option but to punish man. A good judge cannot let murderers, thieves, etc. get into Heaven. A good judge punishes an offence. God is a good judge. The world at the time of Noah was in a sad state. It is somewhat similar to the world we live in today. People have lost all sense of morality and sin is rampant. Murder, wars, destruction of nature, fornication, rejection of God, pursuit of riches, etc. are everywhere. God had no choice but to punish the world for the sins it accrues.

What about angels?

Angels were created by God too. The main difference between man and angels is that God made man in His own image. We bear so many similarities with God e.g. creativity. This seemed to tick of one angel – Lucifer, who decided to rebel against God. Satan is jealous of man and will do his best to make man desecrate the image he is made in. Since then his mission has been to pervert man’s image before God. He took 1/3 of the angels with him. Michael is an arch-angel but an angel so powerful and mighty would not dare tread on ground that people so arrogantly do and insult and mock God. The Legion movie seems to have lost the plot in terms of who’s who.

Will God judge mankind like in the time of Noah?

Yes.

But there is more to it than that. Remember God made us to be loved by Him. God masterminded the most elaborate rescue mission in the world. He came down to earth in the form of a man. He led a simple life that was sinless and laid an example for others to follow. He gave himself up to be butchered and murdered in our place. Yes, remember the laws we spoke of. Everyone of us is guilty of one of them if not all. Our penalty is death. So God paid our fine, he bailed us out and gave Himself up instead. There is hope for us men. That hope lies in you believing He did this for you through Jesus. When you do that He restores that experience where you are able to walk with Him and talk with Him. He also calls you to turn back from breaking those laws and seek to lead a good life. He said it wouldn’t be easy to do this – the world, people and the enemy are out to kill you. Its up to you to pick up that sword and soldier on with God by your side.

Sex at Doherty's

2010-05-22T06:55:00.000-07:00

I was training at Doherty's City gym in Melbourne (Formally Underworld - a 24 x 7 gym in the Melbourne CBD frequented by strippers and other clientelle) as I have been for the past few months. I was listening to the radio station and heard some commentery about sex and its purpose. The DJ stated that Christians believe sex is purely for procreation and there is no other reason for it. What a load of uneducated toss. As a Christian i firmly believe that God made sex for pleasure between one man and a woman to be enjoyed within marriage. Procreation is a purpose for sex between a man and a woman within marriage but other aspects include pleasure, bonding, friendship, affection, etc. Come on DJ s, dont assume get it right or shut the hell up.

Creatine and lumps on your body

2009-11-30T13:39:00.000-08:00

A recent article on the BBC stated that bodybuillders in the UK were getting lumps on their chests after the taking of creatine. These were non cancerous lumps that formed on the chest and had to be surgically removed. The man being interviewed claimed creatine was the cause of this as creatine increases your testestorone levels and some of it (excess) is then turned into oestrogen. This is news to me. As far as I knew excess creatine is usually pissed out. The only side effect of creatine i assumed was that it was dangerous if you had kidney problems as creatine requires the drinking of a lot of water. Anyway, i have taken creatine in the past without issue and its worrying to hear these new developments. Keeping an eye on it.

DIG DEEP.............. an epiphany

2009-11-14T21:53:00.000-08:00

DIG DEEP.

This is what differentiates an army private from a Royal Marine Commando. Dig deep to run that extra mile, dig deep to push that extra push up, dig deep to handle that freezing ocean water or dessert heat.

This is what differentiates a regular gym geezer from a professional body builder. Dig deep to push that extra rep, dig deep to work negatives, dig deep to welcome lactic acid, dig deep to handle the pain, dig deep to cry out in pain and rip your muscle fibre to induce growth. This is what differentiates a pill pusher from a real Spartan.

This is what differentiates a strongman competitor from a wannabe. Dig deep to push the human body beyond its capacity to the point your blood explodes from your nose. Dig deep to be the strongest in the world.

This is what differenties an Olympic weight lifter from the boys back home who didnt make it to the tournament. Dig deep to welcome the bone crushing weight and pain. Dig deep when your body says no, and your mind says yes.

This is what differentiates a power lifter from the irritating pisser who drops the weights and screams out like he's lifting the weight of the world at the gym. Dig deep until unleaded pertrol flows through your body. Dig deep until you light a match and your muscle fibre and nervous system turn on fire. Dig deep until you hate going to the gym! IF you enjoy your work out you are not truly working out.

Digging deep is a mental state. It is warrior training. It is the ability to reach your maximum, the most you are humanly able to achieve, when the pain is horrific and you still......you still......you still continue to do what you are doing. It's that one more rep, that one more lap, that one more lashing. Dig deep. That's what separates the warriors from the men.

Dig deep.

Apologies for the Silence and back in Melbourne Australia......with a scuffle in the CBD

2009-11-14T21:27:00.000-08:00

A big apology for the long silence. I was making the move back to Australia after being in Sri Lanka for the past 3 months. I have been away from this blog for a while and now back with a vengeance.

I hit the Monash University gym on Thursday to start off the training down under.

Last night i strolled out into the Melbourne CBD area. Whilst walking along the Christmas light filled streets and admiring the giant trees there was a bit of a scuffle along the streets. Girls were screaming and men shouting. It seemed two white australian blokes had got into a bit of a scuffle with a group of asians. There were about 4 or 5 asians and some girls with them. I saw one of the asians land a huge right hook on the aussi who also retaliated with a punch before being thrown to a shop door and rolled out on the floor. In the mean time his buddy got a beating and made a run for it being pursued by two asian boys. He reached the street end before lifting his hands up in surrender before the two asians let him go. The other bloke staggered to be reunited with his friend. It took about 5 minutes before the asians screamed out cops and bolted. The cops eventually turned up in force, about 50 of them. They came in squad cars as well as regular civilian cars. I later found myself walking by the same asian boys a little while later.

The cops seemed to have a busy night entering many clubs including the Spice Market bar which i hear has a good rep. Cities all over the world, just a like. Summer brings in the ladies wearing nothing short of belts as skirts.

Big man on the move.

Rugby 7s accepted into 2016 Olympics, about bloody time.

2009-10-13T01:27:00.000-07:00

The Olympic committee seems to have finally woken up. Finally super sports make it into the Olympics. While I love watching the boxing, martial arts, weights lifting and 100m, some of the games just take the mickey out of it don't they, a classic - beach volleyball. Come on, that's not a sport, its just something you want to watch the girls do while downing a beer. Finally, a proper competitive sport. I am glad to see that Rio will host the event and that there are people out their campaigning to bring the balls back into the Olympics.

Ernie Davis - The Express - American Football Superstar

2009-10-13T01:11:00.000-07:00

I watched the movie 'The Express' starring Dennis Quaid and Rob Brown. This is the story of Ernie Davis an American Football legend from the 50/ 60 s who despite tough race related issues in the States made it to the very top. His incredible speed and athletism on the field made him an incredible force to be reckoned with. During these years race related tension in the States was at a high and being a black man made his life very difficult. Segregation was widespread.

Despite the forces against him, Ernie didn't aspire to be the best black man on the field but more so the best American Football player that lived. Playing for Syracuse University, Ernie faced his toughest competition in the Cotton Bowl against the Uni of Texas. Being a truly physical game with cheap shots and hard tackles, Ernie excelled. He was the first black man to win the Heisman Trophy. Ernie never saw a professional NFL career as leukemia stole him from Earth and at the age of 23 he succumbed to the disease. Yet his memory lives on forever and his name has now reached as far corners of the world as Sri Lanka and Australia. More than 10 000 people attended his funeral.

John F Kennedy congratulated Ernie Davis personally after receiving the Heisman Trophy and was said to have spoken of Davis as -

'Seldom has an athlete been more deserving of such a tribute. Your high standards of performance on the field and off the field, reflect the finest qualities of competition, sportsmanship and citizenship. The nation has bestowed upon you its highest awards for your athletic achievements. It's a privilege for me to address you tonight as an outstanding American, and as a worthy example of our youth. I salute you.'

Ernie was a superstar because -

1) His talent spoke more than his words. He did not need to showcase himself like athletes do today, he just went on the field and his action spoke louder than words.

2) Incredible commitment to be the best, hard work and raw ambition.

3) Talent nurtured from his youth by running along rail tracks.

4) Drawing from past experiences e.g. overcoming bullies by breaking through gang formations in American Football style

5) A patient grand father who mentored him, looked out for him and patiently taught him to be the best through motivation and inspiration rather than rebuke.

6) An incredible coach who stood up for his team and made them be the best. His coach was a tough man, hard on his team and almost militant. But he did not let his arrogance dominate the sport, he was a person who worked with people to get the most out of them and make them the best at what they do. He was a mentor and an inspiration, almost the star General the army looks up to or would love to look up to.

7) A team who performs like a team on and off the field. After beating Texas at the Cotton Bowl, segregation demanded that black men were not allowed to the country club function afterward. Not even the MVP - Ernie Davis! The team told the country club to stick it where the sun doesn't shine and they all had their own private function.

8) He was the Martin Luther King Jr and the Gandhi of his moment in time i.e. his generation and placement in society. He did not resort to violence and did not work to antagonize people but rather through peaceful means worked hard to make his point through his talents so that the world would listen and begin to see that the bullshit segregation of his day belongs in tragic history rather than the future or present

9) He is an inspiration to the countless numbers of people living in the world today (2009) under segregation or persecution of their own kind. Thousands today are faced with political, ethnic or religious persecution. Violence only breeds violence and those who live by the sword die by it. Peaceful means, through sport, arts, peaceful protests, ecological or economical means should be much more sought after than violence.

10) No matter who you are, or where you are, don't ever let people put you down. The world is bent on putting you down. Do not let the world put you down. You have the potential to be the best, no one can take that from you. All you need to do is work extremely hard and the rest will be history.

The Bible verse that Ernie recites as a little boy in the Express movie -

1 Corinthians 15:10: "But by the grace of God I am what I am: and his grace which was bestowed upon me was not in vain; but I labored more abundantly than they all: yet not I, but the grace of God which was with me."

which is simplified as -

But God was kind! He made me what I am, and his wonderful kindness wasn't wasted. I worked much harder than any of the other apostles, although it was really God's kindness at work and not me.

Strength, Training & Conditioning for the Rugby World Cup 2011 by pulling a 12 tonne Truck or Plane

2009-10-08T23:54:00.000-07:00

Strength, Training & Conditioning for the Rugby World Cup 2011 by pulling a 12 tonne Truck or Plane: What does a Rugby player have in common with a Strongman competitor?

by Johann Tambayah

Have you seen the strongman competition? Won by Žydrūnas Savickas in 2009, it is held annually and often involves giant men such as Bill Kazmaier, Mariusz Pudzianowski and Magnus Ver Magnusson performing feats of strength that are unimaginable and awe inspiring. Performing stunts like lifting atlas balls, the ‘Hercules hold’, keg toss, flipping over giant tyres, ‘duck walk’ and car carry, against both the clock and competitors; the strong man competition is the ultimate strength event in the world. The strength and conditioning of these athletes is phenomenal. There strength conditioning not only involves the ability to lift massive weights but to carry them over distances which takes into consideration the cardio vascular aspect of their training. When you see the strongman events you cannot help but notice that some of these athletes push themselves to the point of bleeding through their noses. The effort and dedication put into the event is out of sacrificial love to be the best no matter the cost. I would not want to tread lightly into the gym workout or training program of any of these Incredible Hulks let alone compete in Strongman.

One of the strongman events is the pulling of a truck or airplane with a rope. Vehicles such as transport trucks, trams, buses or airplanes are pulled across a 30 metre course by hand as fast as possible. In 2007 a fire engine truck was pulled and in 2008 a coal truck. The truck itself sometimes weighs over 12 tonnes. How is a human being able to pull a truck that heavy? What kind of weight training, strength training exercise, strength conditioning or gym workout would one follow to attain such monster proportions of strength? Some of these athletes are able to pull the truck past 30 metres in approximately 30-40 seconds. This demonstrates raw strength together with endurance and speed. How is a human being able to perform such a feat? Does science hold an answer to this? Is this all geometry and physics? Or is this something to do with the strength training anatomy of the individual concerned i.e. is he a superman?

Yes it takes phenomenal strength to do this. But is there more to it? Examining the truck or airplane pull in detail – when you look at the stance of the athlete in the event, you notice his stance is somewhat similar to a 100m sprinter in the blocks. Have a close look at Dwain Chambers, Usain Bolt or Assafa Powel in their blocks before their sprint off in the 100m. The strongman stance is similar. They all tend to lean forward at a 45 degree angle.

A ball thrown into the air at a 45 degree angle travels the furthest. A cricket batsman like Vivian Richards from the West Indies or Aravinda De Silva from Sri Lanka are able to hit the leather cricket ball out of the cricket ground, past the spectators, over the sea gulls and into the nearby housing complexes by targeting their hits at a 45 degree angle. This is pure physics. A projectile fired at 45 degrees travels the furthest as at this angle most distance is covered at maximum force. This theory is implemented in firing missiles and rockets. Therefore by maintaining a 45 degree angle to the ground, the strength training anatomy of a strongman is able to drive the most force against the truck / plane he is pulling. A higher angle exerts less force and possibly causes difficulties in balancing as his centre of mass / gravity is thrown off course. A lower angle reduces the frictional pull the strongman has on the ground. The strength exertion at a 45 degree angle is the greatest.

Having a look at the truck / plane pull reveals that a strongman does not perform one single pull (or thrust forward), but instead exerts a sustained set of continuous repetitive pulls. His strength conditioning involves momentum. He does not explode with one pull alone but uses the speed from each pull to drive the next pull. Bodybuilders often avoid this sort of training as momentum uses physics rather than muscle fibre to make the weights move in their training motion. Each pull from the strongman slackens the rope before being pulled again. Friction causes the truck to slow down after each pull. This strongman event is likened to a strength training exercise of performing a 220 Kg squat for more than 40 repetitions in less than 30-40 seconds. Does that sound doable to you?

What does all this have to do with Rugby? The World Cup is not too far away and a lot needs to be done in preparation. Strength training and more so – functional strength training, is likely to be the decisive factor in the Rugby World Cup 2011. The Tri Nations 2009 revealed that strength, force and endurance crowned South Africa the victors. There is just about time for teams across the world to tap into functional strength training and drink the spoils of warrior grade training. Who better does one learn from than the kings of strength and endurance? The strongman.

Rugby League or Rugby Union; it really does not matter which version of the game you play. Driving forward with consistent force, sustained waves of attack with the hope of penetrating the opposition defences and forming thundering walls of defence are part and parcel of the game. The strongman truck pull immediately reminds me of the Rugby Union scrum. The body positioning, the stances and the goals i.e. moving forward against a force, (the force of the opposition scrum and the frictional force on the truck are in the same directions!) are strikingly similar. Following the strongman example, if a rugby player positions himself at a 45 degree angle when driving forward, he is likely to exert the most force and power. Thereby he is able to achieve the most from his strength training through the leverage of his angle of attack. When the whole scrum comes together in this formation they are a force to be reckoned with. Some scrum teams weigh over a tonne and I wonder how many 747 s they would be able to pull. The scrum also needs to move forward in repetitive bursts of thrusting forward. They all need to be synchronized to exert the most force. I immediately begin to envision the movie 300 where the Spartan Warriors came together to form a defensive shielded group that thrust forward in synchronized harmony. The maximum force is exerted in this manner.

Most crowd pleasing moments in the game of rugby are when a carrier or defender are pummelled to the grass in a tackle. The more ‘road runner cartoon type’ the tackle, the more reaction one gets from the crowd. We are like the ancient Romans during the gladiator battles. Most ‘victims’ of such tackles are those who stood tall in the tackle. We learned that if you position yourself above 45 degrees you may have issues with balance and you certainly cannot exert much force whilst you are not balanced. Your centre of gravity / mass is easily shifted from a point of balance and you could easily be tipped over no matter how strong, powerful or heavy you are. If you are below 45 degrees you are likely to fall forward or slip in wet grassy conditions. At 45 degrees any defender has a fair chance of using his utmost strength to floor an attacker. Any attacker is most effective when maintaining a 45 degree angle when charging forward. Any defenders caught above or below 45 degrees are vulnerable and open up a weak link in the 300 Spartan Warrior formation. They will also find it hard pressed to get down to position quick enough. As a carrier, keep your eyes always open for such opportunities. As a defender, always keep to formation.

Have you ever wondered why Power Lifters perform their movements rapidly? Whilst bodybuilders perform slower repetitions but much more of them. Power lifter movements such as the bench press, dead lift or squat are performed rapidly. Power lifters are the pinnacle; the top of strength conditioning individuals. In fact, for bench pressing or squats, lowering the weight quickly and using that momentum to burst upwards is one way to trick your muscles to pushing heavier weights; although that would have bodybuilder Olympia gurus like Dorian Yates swear out at you. Momentum is critical. Physics dictates that F = MA i.e. Force = Mass multiplied by Acceleration. The faster a player is moving, the more force he is likely to exert on impact. In the scrum, charging, rolling mauls or defending, the more momentum the more force. The opposition needs to exert an equal force to stop you. Even if they tackle you by your ankles, their forearms, arms and shoulders will have to absorb the force of your impact and they are guaranteed never to forget about you. Strength and speed attribute to power. Power will decide who wins the Rugby World Cup 2011. Will it be the All Blacks? Or the Springboks? England? Fiji? Functional strength training will reveal the new champions.

Olympic lifters (watch out for them in the London Olympics followed by Samba in Rio!) also capitalize on speed. In strength conditioning it is important to include repetition. That is, train your muscles repetitively for the movement you want to perform. There is a very good reason why Olympic athletes may not be able to bench press as much (I often find people on the internet criticize strongman competitors when they find out they cannot bench as much either).That is because of our strength training anatomy. Diving into human biology, our brains build neural pathways. A neural pathway tells the brain that a certain set of muscles need to be used in a certain sequence under a certain amount of force. Our bodies adapt to the strains imposed upon them and build the necessary strength training anatomy to handle the load. This adds strength to the statement – practice makes perfect. Determining one person’s strength over another is futile as it all depends on the function they have been training for. Sometimes the lanky looking guy is more dangerous down the dark alley than the big bench monster. Using momentum together with conditioning your body (by repeating the strength exercises) is what delivers the most power. As a part of your strength training, weights training, gym workout or training program, include speed and repetition to push or pull heavier weights.

There is still a lot be learned from the science of strongman competitions. Strongman competitors, Power Lifters and Olympic lifters all provide unique learning points for Rugby players. It is wisdom to learn battle plans from Spartan Warriors; it is wisdom to learn about combat from Gladiators and it is wisdom to learn from the professional strongmen of this world on how a physical game like Rugby could be mastered and taken to a whole new level.

There will be much more to come.

Lean Hybrid Muscles

2009-10-08T09:42:00.000-07:00

Lean Hybrid Muscles -

Mr Hulse, good stuff.

The Monday and Tuesday you got listed there reminded me of Ken Lain’s training involving one day of heavy benching with low reps and the other day with lighter weights but for more reps. Of course he did it 3 days apart and with no strong man day on the Wed.

I got to hand it to both yourself and Mike, I havent hit the gym in months. I got a set of barbells at home and a skipping rope. Since you guys introduced me to barbell thrusters i just do 5 sets of 5 reps of barbell thrusters using a weight of about 65 Kgs total. In between each set i do about 100 jumps on the jump rope. I ve gotten more out of this than i could have imagined. Shoulders are bigger, lats wider, legs more defined and i feel just stronger.

I hit the gym the other day and had no issue benching about 150 Kg after about 2-3 months off the bench. When i get back into proper gym training im going to attempt the above i.e. high intensity low reps on day 1, low intensity high reps day 2 and on day 3 i am going to remove concrete slabs from the curve outside and carry them into my back garden. In 3 days time I will reverse and put them back

Rugby League Superstar Jason Stevens in Melbourne for a FREE motivational talk at Redline Men's Conference

2009-10-07T11:43:00.000-07:00

Join NRL (Rugby League) superstar Jason Stevens this Thursday 8th October at the Redline Men's Conference in Melbourne Australia as he gives a motivational talk for men of all ages. Entrance is FREE.

Jason Stevens -

Played Rugby League for the Cronulla-Sutherland Sharks. In 1997 that he was selected for Australia and made his International debut against Great Britain at Wembley Stadium. The 3 match series was won by Australia 2-1 with Jason Stevens taking part in all 3 test matches. He has played 8 State of Origin games and appeared on the Footy Show. He has plated 16 international games for Australia including the World Cup in 2000.

Doors open 7pm at -

RedLine Men's Conference,
CityLife Church - Knox
1248 High Street Road
Wantirna South,
Victoria 3152
Melway Ref 72 E2

Best of the Best Selection for October 2009

2009-10-05T09:36:00.000-07:00

Yes as Queen would often sing it I want to break free!! Wait hang on that s the theme for another post but on this one we focus on We are the Champions i.e. featuring the choicest Ten posts, a special for the month of October from the inception of this site.....these are the October Pics for

www.StrengthTrainingChronicles.com

p.s. the caption above is from the Queen production at the Dominion Theatre in London - Tottenham Court Rd. If you are in London, its a fabulous production. Also on Sunday Morning check out the Hillsong version of it for free!

Here we go, the October 2009 Top 10 of ALL TIME

1) The World Cannot Accept a Strong Man - a humorous look into the day to day obstacles big boys face! Like trying to squeeze through two cars in a lot but you are just too damn broad!

2) How are some men able to break concrete slabs with their hands and heads. Here s how.

3) South Afirca win the Tri Nations Rugby Tournament

4) Hey we are on Facebook!

5) A bit of CrossFit

6) A bit of poetry from way back!

7) Functional Strength Training - award winning and also published on article bases across the net

8) FREE RUGBY Training eBook - "10 Rules to take you from Rugby Mediocrity to being a Rugby WARRIOR!

9) The 300 workout

10) Rugby Legend Jonah Lomu takes up bodybuilding

Hear from ya soon !

Watch out we're mad !

2009-10-05T01:31:00.000-07:00

Have you ever heard of Terence Hill and Bud Spenser?

They are two of my favorite actors from my by-gone years aka childhood. Watching their movies today still brings out a smile.

Some of their movies include –

Watch out we re mad,
They call me Trinity,
Trinity is still my name,
Double Trouble,
Miami Supercops,
I m for the hippopotamus
Blacky the pirate,
God forgives I don’t,
Etc.

p.s. Terence Hill went on to star in the TV series Lucky Luke.

What I really enjoy about these actors is there constant unchanging characters in their movies despite the change of actor personas. For example Terence Hill plays the good looking guy who always gets the gorgeous looking girls and is always up for a laugh. Bud Spenser is the tubby bearded guy who cannot be bothered in the most part to do anything but when he gets mad he gets mad alright. Terence Hill always tends to piss him off despite being on the same team! Put a meal in front of them and they eat like there is no tomorrow. In 'Trinity is still my name' the duo eat a roast buzzard for supper with worse mannerism than the poor buzzard itself. That is probably one of the funniest westerns I have ever seen. Check out this clip where they venture into an upper class restaurant.

So what does this have to do with strength training or weight training or gym routines or workout routines?

Nothing. Except that these two characters are extremely strong despite one being lanky and the other being tubby. They always end up fighting more opponents than available and they always beat up the bad guys using humor and comedy type maneuvers. Even in the wild west where guns are the norm, its always the good old fists that are thrown around. You got to love it with a smile and a dash of salt.

In 'Watch out we re mad', the duo are rally drivers who win a dune buggy. The buggy is smashed up by a mobster. The duo make it a point to get a brand new dune buggy, a red one with a yellow top from the mobster. The mobster is not interested and is keen to make a point. From hilarious sparring with the thugs in the gym (typical gymnastic type beatings and boxers) to a professional sniper who has his gun stolen and replaced with a violin that he is forced to play at the mobster s restaurant, the movie is good fun and great to watch over a beer or three.

When you get back from a hard day of training and its time to chill out, get some of their movies, get a big roast chicken and a protein shake, kick back and enjoy.

Jonah Lomu takes up Bodybuilding

2009-09-27T08:49:00.000-07:00

I was at the pub the other night and a friend of mine said to me 'hey did you hear Jonah Lomu has taken up bodybuilding'.

The thought ran through my mind and I do vaguely remember reading about it on the net the previous morning whilst half asleep and before the coffee had kicked in. Whilst doing some research on Mr Olympia 2009 I came across a You Tube clip of Jonah at his first contest.

Lomu is probably the most famous superstar All Black and Rugby player of all time renowned for his explosive bursts of power on the wing pummeling his way through walls of defense to break through the try lines. Lomu's career was cut short with kidney problems that led to a transplant and a sad end to his promising All Black career. No doubt he will always be the superstar rugby player but its good to see him get into bodybuilding. Any rugby player has to lift weights. It seems a natural transition to shift from rugby to either power lifting, strong man, body building or just breaking bench / squat records! I myself had to lay down the rugby boots following a knee operation. But the weights training never stopped. Once its in your blood, its there forever.

Having a look at the video clip of Jonah's first contest there seems to be room for a lot of improvement in the chest area. I am pretty sure he will sort that out for the next one, hopefully he ll start reading this blog and pick up a few pointers on chest training. Its good to see bodybuilders from the natural realm.

Jonah, still one of your biggest fans bro, keep lifting, keep bodybuilding and keep playing Rugby (Show the French how the game is played in Marseille)!

The SCIENCE behind SUPERMAN - Wolff's law

2009-09-21T11:30:00.000-07:00

Have you ever wondered how Superman is able to break things so easily and be so damn strong !?!?

Have you seen some guys able to bend metal rods into two or smash layers of concrete slabs with such ease? Are they superman too?

I m not talking about cryptonite (spelling!?!) here either.

Have you heard or seen these before -

1) Martial artists break planks with their hands,
2) Martial artists break bricks with their kicks,
3) Strong men break slabs of ice with their shoulders,
4) Strong men break concrete slabs with their hands,
5) Strong men break concrete slabs with their HEADS,
6) Strong men bend metal rods with their teeth,
7) Rugby players getting up and walking after being speared to the ground whilst the rest of us are hospitalized after tripping over a staircase,
8) The lanky guy is sometimes stronger than the Hulk
9) Strong men able to roll up sauce pans with their hands

etc, etc, etc,

These amazing feats of strength are remarkable to watch. But does it not make you wonder how these men are able to achieve such super human feats of strength? What do we need to do to train to become that strong? Are they just super humans ?

Well the theory is more scientific than meets the eye. A lot of the guys who perform these feats of strength don't really resemble Ronnie Coleman or Toney Freeman or the HULK nor are they able to break bench press records like Ryan Kennelley. They are, yes extremely strong, but not necessarily because of muscle tissue. They are a living example of the theory behind Wolff's law. With no reference to Wolverine or the X Men, this is the theory where the bones of a normal human being get stronger and denser with usage. That is the more pressure applied on bones they more layers they tend to grow on them hence becoming denser and stronger. Strong bones are the answer to a lot of super human feats of strength. This takes both time and training to develop.

This is also the reason why older folk are advised to exercise frequently even on lighter weights so that their bones remain strong and denser.

South Africa 2009 Tri Nations Victors

2009-09-13T23:16:00.000-07:00

The All Black game plan - defeat South Africa in Saturday's game and then go on to defeat Australia next weekend. That would secure them as Tri Nations champions. Of course, history was not recorded as such.

Playing in All Black country would have been pressure enough to win however the All Black performance in the first half was rather shoddy. They couldn't get a single line out right. There error rate was high. However there performance in the 2nd half was a lot more like the Black's were reputed for. Attempts to keep the ball alive, explosive dashes while running the ball were beautiful to watch.

Despite Carter putting on the first points on the score board via a penalty it wasn't long before the Sprngboks fought back with the ominous boot of Steyn (Francois Steyn that is! Mr M Steyn was called in for the closer kicks - 'you take the shorter ones mate'). He managed to lob two penlaty kicks from beyond the half way mark! Amazing strength. This meant the Black's couldn't or shouldn't concede penalties outside there half.

Jean de Villiers intercepted a Black's pass to score the first goal. Du Preez's form was amazing throughout the game as it has been the entire tournament. He managed to score the 2nd Bok try.

Dan Carter, being in impeccable form, led the All Black fight forward. A quick dash and breakthrough by Toeava set up a beautiful try for Sivivatu. Carter setup McCaw for another try by kicking the ball towards the oposite end of the field into the unguarded arms of McCaw who was by the try line and made no mistake in planting the try. This reminded me of the days when Carlos Spenser used to do the same extremly successfully. Unfortunately with the clock against them, the 2nd attempt by Carter to nail another try in a similar manner saw hiw overkick the ball out of the playing field thereby ending the game that had run into extra time.

This is the first time the Blacks have been defeated by the Boks 3 games in a row since 1949! An incredile entertaining game is consolation for All Black supporters however I doubt the Black fans would be as forigiving if they conceded to the Wallabies next weekend.

Click here for 10 rules to take you from Rugby Mediocrity to being a Rugby Warrior!

Train Your Weak Link for a Big Bench

2009-09-07T01:35:00.000-07:00

Train Your Weak Link for a Big Bench
By Dr. Mike Ozaki

"I was curious on your opinion about over head presses. I read in Powerlifting USA that many big benchers feel that overhead work such as dumbbell presses can cause strain on the shoulder joints and rotator cuffs. Many top benchers completely avoid this type of training. What do you think?"

Thanks, Mike Westerdal Shoulder Anatomy

"I do not agree that overhead presses weaken the shoulders. I think this misperception comes from many big benchers failing to develop the rotator cuff adequately. I think weak shoulders result from failing to develop the rotator cuff, the four small muscles that secure the head of the humerus to the glenoid fossa of the scapula. The result of pressing heavy overhead is a tear in the rotator cuff in the weakness position, which is the subscapularis muscle. As you know many heavy benchers fixate on the bench and muscular imbalances develop in the rotator cuff of the shoulder. The weakest position of the shoulder is when you overhead press, because it has only a single muscle, the subscapularis, to hold the head of the humerus in place. Heavy weight in an undertrained muscle will tear it in it's weakest position. If you don't train the rotator cuff, it will tear, no if, and, or buts. That is why the device the "shoulder horn" is supposed to work. It isolates the rotator cuff and by selectively building this group you can improve your bench. You are only as strong as your weakest link and as you know every big bencher has problems with the rotator cuff. To ignore the overhead work totally, is to set up imbalances in the rotator cuff that will come back to haunt you. I have never used a shoulder horn, but it is supposed to strengthen the rotator cuff. Too many people feel they have to go big all the time...the rotator cuff are four small muscles that secure the head of the humerus to the glenoid fossa of the scapula. If the rotator cuff is built up slowly, it only stands to reason that your bench will improve because you are training your weak link. Train the weak link and you will prevent injury, and improve your lift overall. If you are interested let me know and I will get together with some physical medicine docs and give you a program to isolate and strength the rotator cuff. Again I am not a sports medicine doc, or an orthopedist, so take what I say with a grain of salt, but I am a pediatrician for 18 years with the last 5 of those being into weight training."

Sincerely, Mike Ozaki

Increase your bench by 50 lbs. Click on -
http://tinyurl.com/mlrmud

How To Be A Good Bench Press Spotter

2009-09-07T01:30:00.000-07:00

How To Be A Good Bench Press Spotter
by Ben Tatar

Having a good spotter is very important. For one if you have a reliable spotter who motivates you, your bench press journey on Critical Bench will be that much more successful. The thing about training partners is that it's always hard to find someone who is as dedicated to training as you are. However, when you do find a training partner who is as dedicated, reliable and understands the "art" of spotting, then every time you step onto the bench you will feel more confident, energized and you will have one less thing to worry about. Remember, if you change your circumstances in the gym, then you will have better and more productive workouts every-time you step foot into the gym. So get together with your spotter or alone as we all have to spot at some point! In this article I will provide you with new insight about how to spot and coach the bencher effectively.

1)The timing of the handoff

When you are lying on the bench, you always want to communicate with your spotter. For example if you are lying on the bench, have your spotter count to 3 and after your spotter counts to 3, he will then un-rack the weight and hand it off to you. I find the 3 count to be important because if you aren't prepared to take the weight, you will either get hurt or you won't have your technique down right when it's time to attempt the heavy lift! Not only do I find the 3 count beneficial for safety but I also find the 3 count as an opportunity to get prepared for the lift. Once the spotter counts to 3, you can then begin to squeeze the bar extra hard, get tight, and take the weight! Once the "1, 2, 3" command starts, you will be ready to go, it's crunch time now, baby!

2) The magic touch when un-racking the weight

The spotter needs to help balance, and control the weight as he helps the bencher un-rack the weight. For example, if the spotter gives the bencher an un-even hand off and un-racks the weight with too much force, then that can throw the benchers groove completely off. This can be hazardous to the bencher's performance. The last thing that the bencher needs is to get the "press" command, when he doesn't have the weight in proper groove.

So in conclusion, some lifters spot with too much force when un-racking the weight, some lift one side more so than the other and some don't assist enough off the rack. These bad spotting techniques put the bencher at risk of missing the weight and potential injury. I think in order to master the art of "hand offs" the spotter and bencher will need to practice handoffs (taking the weight off the rack) with lighter weights.

3) Practice hand offs with lighter/medium weights

A bencher and spotter should both step under a lighter weigh, ex: 135, 185, or 225. As the spotter hands the weight to the bencher, the bencher should say "Yes, good sport", or "Do this differently". So the bottom line is practice hand offs with the lighter weights so you can be confident with the heavier weights. Practice makes improvements.

4) The Spotter's role during the lift

A good spotter should always say something positive to the bencher before the bencher steps under the weight. For example the spotter could yell "Light weight", "Bench Fast" ,"Fill your belly with air, belly filled with air", "Elbows in, elbows in, bench lower" flair out your lats, I said flair out your freakin lats", "stay tight", "arch higher", "yeah you got it, keep showing me that animal desire"! The thing is, if a spotter motivates the lifter before and during the lift, it's going to bring out the lifters "higher self", into play instead of their "regular selves", allowing the bencher to be more intense and aggressive on the bench when they are benching. The bench press is all about technique and mechanics, if the spotter can remind the bencher and yell positive cues, this will help the bencher propel the weights to lockout.

5) The Spotter's role after the lift

At the end of the lift, the spotter should give the bencher feed back. The spotter can yell "You're a strong animal, however, next time control the weight, bring it down slower, squeeze your quads into the bench and use your legs more. When you're benching 500lbs everything needs to be perfect, so make 315 perfect too". So the spotter should also give the bencher little detailed tips to improve their technique for the next time that the bencher attempts to bench again, this way the bencher continues to grow. If you are training a day with drop sets, tri sets, or speed benches, the spotter should say "Let's go, don't rest, keep moving", If the bencher is doing a heavy day, the spotter can say, "put your sweat shirt on, relax, keep warm and practice mental imagery for your next attempt". Also the spotter should always be educating themselves like on a speed bench day the spotter can say "It's more effective to do 8 sets of 2 reps then 8 sets of 3 reps, as training has evolved, that's right speed benches are 8 sets of 2 now". Finally, the spotter could give the bencher little pointers like "put your index finger on the ring to bench wide, so you don't have to bring the bar down as far, and this will help you widen your back. You know, wider backs, means bigger bench". On the other hand if the bencher is doing a burn out set after 2-3 heavy bench sets, the spotter can say "Pause on every rep and use a narrow grip, this will improve your competition max"! All of these details of attitude and communication between the spotter and bencher should take the benchers benching ability to new heights. So, the bottom line is that your spotter should be like your "coach", instead of just a person just existing to keep you safe.

6) A little spot can add higher intensity, resulting in better gains

Sometimes a little spot and assistance is healthy for the lifter. If the spotter keeps his hands on the bar during the lift, this can actually increase the intensity of the lift and help the bencher get stronger. For example, let's say a bencher can only do 315x3 on their own, but with the assistance of a spotter they might get 6 reps. This could actually help the bencher train harder and this could be effective if it's done every once in awhile and not during every single workout.

7) Dangers of assisted reps for the spotter

On the other hand if a bencher can only bench 315x1 and the spotter assist the bencher so he does 315x15, or 365x8, then that isn't useful for the bencher or the spotter. The bencher is actually putting the spotter in a great deal of danger because during every single rep, the spotter has to perform an awkward rowing motion to help the bencher get the weight up. The spotter is doing most of the work and he could fall onto the bencher while the bencher is benching. This puts both the spotter and the bencher at great risk of injury.

8) Mental dangers of assisted reps

If the bencher is always doing force reps, then it's a great way to get weak fast and ruin your journey of strength. For example if a bencher struggles benching 240 once and then if they throw 300 on and have a spotter do the weight with them, the bencher might believe that they are doing the weight. This will automatically give the bencher a false sense of strength and the bencher won't learn to control the weight on his own. Most of all, the bencher will have doubt and never want the spotter to let go of the weight because the bencher knows that he isn't as strong as his self proclaimed benching ability. The thing is, if a bencher has a 200lbs bench max and they are being assisted with 250lbs, and the bencher wants to get to 300lbs, then they are 100lbs away from their goals instead of 50lbs. Forced reps are one of the biggest mistakes that rookies and young benchers make and they are a habit that is very hard to break. Early on in the benchers training careers, they should do their reps on their own and get assistance when they can't go anymore. If you are stuck in a rut and you can only train with force reps, then I suggest you get a home gym and train where people can't see you. This way you can get stronger and trust me you will see a 50lbs increase in your bench press fast.

Finally, remember being happy with yourself is the key to being a good bencher. For example, some guys can bench 350 but they think that 350 isn't a strong bench because they desire 500lbs in their minds and feel that is where they should be. So they refuse seeing the best benchers in the world and getting help. On the other hand there are guys that only bench 250lbs as a max and they will say "I'm okay with myself, it's okay that I only bench 250", since the second guy thinks that it's okay that he benches 250lbs he has an open mind, he will learn from the best, do the lifts on his own and obviously improve.

Remember, there are many 700+ benchers out there and they aren't the brightest and they have awful technique, and that is why they bench in the 700s instead of the 900s. They have so much hubris (excessive pride) that they aren't willing to look at their bad habits. The guys who are comfortable with themselves even if they bench 225 will eventually be the strong and happier benchers in the end because they can train right without letting the concept of "never being good enough" ruin them.

9) How to spot an ego lifter

bench press spotting If a bencher comes into the gym and loads the bar and says spot me, give them a tiny bit of assistance. A tiny bit means, gently guide the weight up as the bencher is trying to move the weight from off their chest to lockout. For example let's say a bencher loads the bar to 275lbs and this is their one rep max but for whatever reason they want to feel secure and want your hands on the bar. So, spot them in slow motion for the first rep. Then if they want to attempt another rep, spot them again in slow motion so that the lift takes 5-6 seconds for them to perform. Trust me they are going to want to rack it and not do three painful reps with 275. The purpose for a "gentle guide" instead of "force reps" is that if you forced their reps the lifter will do 10 reps and he will keep going heavier. If he goes too heavy then the lifter is putting him self at danger. Some lifters will in fact step under weights 100lbs over their max, if they get a good spot.

I know that there are lifters like Jimmy the Bull who benches over 1000lbs with 3 spotters assisting him but that is a different type of training and if you want to gain mass that way, then make sure that you get many spotters for safety. I also understand that there are plenty of men whether they are training with boards, bands, shirts, or even without any equipment at all, who always load the bench press bar past 500,600, and 700lbs. If you are one of these men then having reliable spotters is important because you can't mess up. So if you are ever in need make sure that you have 3 strong spotters with 3 extra buddies along the side because you can't mess up with 700lbs, or you will get hurt. This is the world of bench press extreme.

10) Get the right spotter

Remember, everyone is different and everyone has different goals. The best advice is to find what works for you, as nobody knows what you truly want as much as you do. Some benchers want a spotter that cranks up the volume, yells in their face and others want silence and concentration. As there are others in the grey, who want some intensity but they want to focus at the same time. So follow some of these tips of course but remember some lifters want more assistance and others are against forced reps completely. So, find the spotter and training partner that works for you! I believe by finding a spotter that is always trying to find "what could be better", a spotter that sees huge weights as being "attainable", and who is always believing that you can make consistent progress is the way to go. Get a spotter who thinks that benching 500lbs is not a big deal because the stronger your mind is the easier it will be to bench 500lbs! So get a good partner today and let the attitude of training and gaining begin!

Improve your bench by 50 lbs -

http://tinyurl.com/mlrmud

Unleash the Brutal Strength of a Gladiator -

http://tinyurl.com/kqxcqj

Discover The Untold Strength Secret of Ancient Strongmen

2009-09-07T01:16:00.000-07:00

Unleash the Brutal Strength of a Gladiator

2009-09-07T01:13:00.001-07:00

Wallabies End 6 Game Losing Streak But There Strongest Man Can ONLY bench 175 Kgs. Much is yet to be done.

2009-09-06T00:03:00.000-07:00

Brisbane.......Suncorp stadium.....a game location which the Springboks would rather not play at, as history holds a bitter record for them. On Saturday 15 July 2006 Australia beat South Africa 49 - 0. Australia have never been beaten at this stadium and history proves itself once again.

The Wallabies were a different team on the day. They didn't seem to be the team that was on path to its sixth losing streak. Being dismembered the previous week by the Springboks they seem to have had nothing to lose in this game and proved to be the Australian rugby team we love to watch in competitive rugby. The Springboks (still ranked the world's best team) were beaten for the first time in the Tri Nations 21-6.

The game was a kicking game with the first-half points coming to both sides from penalties and drop kicks. The score was 9-6 to the Wallabies in the first half.

The Springboks put up there wall-like defense which for the most part never seemd to be penetrable up until Adam Ashley-Cooper burst through the defenses to land in Australia's first try. The stadium erupted as he resuerrected Australian rugby hope; hugging the spectators and a lucky old man who was doubtfully even his father. James O'Conner penetrated the try lines to give the hosts there 2nd try.

Our hats are off toe Bryan Habana. One of the highlights of the game was when Lachie Turner burst through to the try line on the right hand side. In mid dive to the try line he was intercepted by Habana whose tackle pushed Turner outside the game of play and made him lose control of the ball. That was a slow motion beauty as Habana demonstrated his explosive power in tackling.

NZL still have a chance to win tournament given Australia's win over the Springboks. Over the next 2 weeks, we head out into All Black Country as the Blacks prepare for combat with the Springboks and Wallabies.

Strength Coach Thoughts: Tatafu Polota-Nau is the strongest man (as proven at the gym) in the Australian Rugby Union team. His max bench press is 170-175 Kgs. There is a lot of room for improvement here.
--

The Free eBook Rugby Blitz found at the link below directly addresses Functional Strength Training for the Sport of Rugby Union / League. It describes 10 rules to take Rugby players from Rugby Mediocrity to being a Rugby Warrior.

http://www.strengthtrainingchronicles.com/2009/08/rugby-blitz-free-ebook.html

As the Tri Nations 2009 draws to an end, Functional Strength Training is proving to be a key deciding factor in the game of Rugby.

2009-09-04T12:33:00.001-07:00

As the Tri Nations 2009 draws to an end, Functional Strength Training is proving to be a key deciding factor in the game of Rugby.

By Johann Tambayah

www.StrengthTrainingChronicles.com

It is almost the end of the annual Tri Nations series and the Springboks (South Africa) are on route to win the series. The Tri Nations sees the world’s heavy weights in rugby union take each other on in a series of Test matches. The past decade has seen Rugby Union being dominated by the three Southern Hemisphere heavy weights – Australia (the Wallabies), South Africa (the Springboks) and New Zealand (the All Blacks) up until England’s world cup victory in 2003 with all credit given to Jonny Wilkinson. This year’s Tri Nations has seen New Zealand retain the Bledisloe cup (the coveted cup between Australia and New Zealand) however the series win itself is possibly going to be in the hands of the Springboks.

Rugby Union is a full-contact physical game. In most cases there is no use of padding whatsoever and it’s only in the recent years that we have seen mouth guards being used. Head padding is becoming more popular given the notorious reputation Rugby players have of owning a pair of ‘cauliflower ears’ (The term use to describe repaired ears after the surgeons have done some work on them). Adding to the nature of the game, players tend to adorn metallic studded boots. Attempting to tackle a player from behind while chasing often tends to put one at risk of tooth-to-metal impact.

The game is about possession and territory. The ball is never to be lost to the opposing team and you work hard to gain territory as you advance. The strategies used are very similar to combat movements. Advancements are physical and brutal. They involve using brute force to break through the opposing team’s defenses without being grounded. ‘Grounded’ is being tackled and often involves being thrown to the floor. It stands to no surprise that most levels of Rugby require the presence of paramedics.

The physical war like nature of the game has meant that players must prepare themselves for combat and become warriors. This is part and parcel of what made Jonah Lomu and David Campese such try-making machines in the past. England players vividly remember the time Jonah broke through waves of defense before scoring five tries against them in the 1995 world cup. Whilst Campo (David Campese) is likely to spend most of his time in his rugby shop at the Rocks in Sydney dreaming of the days he pummeled through the All Black defenses.

As strength training was critical to Gladiators in the days of ancient Rome, so is strength training critical in this full-contact physical sport. A look at the South African team in the Tri Nations 2009 reveals how a strong team is able to pummel its way to victory. The Springbok forwards were unstoppable. There defenses impenetrable. There attacks - in waves of tsunami.

Traditional Rugby Strength training has revolved around keeping players’ legs strong and thick. This meant hours of training on squatting and hack squat machines. The aim of this was to build up leg strength for the players as this would be pivotal in ploughing forward on the field; particularly in the scrum and mauls. However, the world of strength training itself has changed dramatically and functional strength training is now critical to dominate the game. A look at Jerry Collins’ arms reveals very clearly that he doesn’t necessarily only squat at the gym!

Functional strength training is what differentiates a mediocre rugby player from a warrior.

Functional strength training addresses every single movement used in the game of rugby and strength training for it. For example players need to build there strength to address the scrum (varying positions), mauls, charging, tackling, handing off, the line out and explosive bursts of energy. Functional strength training involves taking every aspect of the game and breaking it down into manageable units; e.g. the line out - Players need to build strong shoulders / deltoid muscles as well as strong quads and hams to address this movement. This movement could be strengthened using exercises such as Barbell Thrusters. Handing off opponents involves the use of triceps, shoulders, the chest and back muscles. These individual muscle groups need to be strengthened.

Traditional workout routines for rugby involved focusing on the legs only and other non-targeted routines which seriously short changed players who are in essence going out to war. Military personnel are beginning to realize these changes and are training there soldiers in preparation for varying combat situations e.g. strength training for urban combat is different to jungle combat. You cannot be just physically fit any longer but one needs to be functionally strong and fit. For example urban combat requires soldiers to be able to lift rubble and pieces of concrete, climb up stairs with heavy gear on their backs, pull themselves up walls, etc.

Functional strength training for Rugby involves targeted strategic attacks on muscle groups and provides a decisive action plan to strengthen functional elements of the game.

The Free eBook Rugby Blitz found at the link below directly addresses Functional Strength Training for the Sport of Rugby Union / League. It describes 10 rules to take Rugby players from Rugby Mediocrity to being a Rugby Warrior.

http://www.strengthtrainingchronicles.com/2009/08/rugby-blitz-free-ebook.html

Rugby BLITZ FREE EBOOK

2009-08-31T09:36:00.000-07:00

Rugby BLITZ Free eBOOK -

"10 Rules to take you from Rugby Mediocrity to being a Rugby WARRIOR!"

Click on the ball below to access the site to download the PDF file.

The World Just CANNOT accept a STRONG MAN !........ (Humor)

2009-08-29T05:22:00.000-07:00

You are a dedicated Weight Lifter / Power Lifter / Strong Man, IF AND ONLY IF ......

33 clue check list to determine if you are a strong man or not -

1) You go shopping for clothes and they never have your size! There are just not enough XXXXXXXL s out there.

2) You can never find your shoe size in Asia

3) You go through the Airport Security in Singapore and when they run the metal detector on you the lady security officer calls you 'a big WWF man'

4) You cannot fit into chest X ray machines or MRI scans!

5) Your doctor calls you obese after checking you weight/height but hasn't stopped to look at the size of your guns or the width of your chest and lats

6) You gf is always trying to put you on a diet

7) People always expect you to jump out of the car and pick a fight when someone horns at you

8) You try to walk between two parked cars and your trousers grab on the license plates pulling them off

9) You look like Mr Incredible squashed into a car when you get into it. Sardines in a can come to mind.

10) People always know when you have sat in the front seat of the car !

11) People grimace when they see you trying to get into a lift and there isn't just enough room

12) The buffet table runs out

13) Airline food is just made for toddlers....after the entire meal's gone you assume you just have just had starters

14) Never sit in the middle row in an airline !

15) Those damn airlines assume that all people's clothes weigh the same!! Your 20 Kg allowance just about carries two T s and a pair of pants where as your little friend takes his entire 20 year life collection souvenirs with him

16) Your mum's always having a go at you cause you robbed the gas cylinders from the cooking stove so that you can do some home bench presses

17) You decided to take up boxing and practice by placing a mattress against the wall. The whole house shakes and you get kicked out by your parents.

18) Your wife keeps complaining that there is never enough food in the house and she is perpetually cooking

19) You get irritated when smaller guys offer you training advice

20) You get offended when they don't ask you for advice!

21) Having a 40 inch waist is not that bad when you have a 60 inch chest ! Damn it that's called symmetry!

22) She never understands that pulling iron is what life is really about

23) The world would be free of war and famine if we all just took to pumping iron

24) Steroids are for pussycats that just want to look like the Big Lion

25) I only walked down that darn alley cause it was a short cut home and it had nothing to do with scaring the little old lady !

26) Lifting furniture is not fun at all. Just cause I lift weights doesn't mean I enjoy lifting furniture all over the house. Watching TV and eating meat is part of my personality. Its who I am.

27) There is nothing wrong in going to an Indian restaurant and asking for 2 whole Tandoori chickens !

28) Chairs are never unbreakable.

29) Mirrors around the house doesn't make me vein. It just means what can't be measured can't be managed !

30) Its true, girls in certain countries want a Big Man, where as those in others just don't know what to do with one !

31) Ok so I removed blocks of concrete from the wall to work on my biceps and I do pull ups on porch roof. The house is not going to fall apart.

32) That elephant is not going to have a hernia with me on its back !

33) No, that wasn't a bomb going off, it was me dropping some weights at 1 am. My hands slipped !

South Africa run amock on Australia

2009-08-29T04:56:00.000-07:00

Tri-Nations Australia vs South Africa from Perth -

The game started off with South Africa scoring early on in the game. Du Preez quite easily ran across the line. The Aussies made a fundamental mistake by turning there back on him after a penalty was given; that's school level rugby rules not adhered to. Australia seemed to make a lot of mistakes on the field and it wasn't long before the score was 15 nil to the Springboks.

Possession and territory primarily belonged to the Springboks but it wasnt long before the Wallabies caught up to this.

From a Strength Training perspective, the Springboks were a delight to watch. There was an attempt by the Wallabies to break through the forward line of the Springboks in order to score a try in the early half of the first half close to the try line. The defense of the big Springbok forwards was inpenetrable. This goes to show the positives of strength training to build a brick wall that the opposition are unable to break through.

A try by SA's Fourie demonstrated an explosive burst of speed and strength as he ran past the try line without even being touched by the Wallabies.

Habana was a delight going on to score 2 tries and crediting it to God. The man was quick and decisive and finally able to be a major part of the Tri Nations.

The 2nd half proved the Wallabies to be a much more aggressive team with phases of assaults. At one point phases exceeded 15.

2 tries by by Giteau and a last minute try by Turner give the Wallabies something to work with as they play the Springboks next week in Brisbane.

Final score 32-25 to South Africa.

p.s. sign up for free ebook on Rugby Strength Training on www.StrengthTrainingChronicles.com

Keep The Ball Alive

2009-08-24T08:55:00.000-07:00

Did you see the game on Saturday? The All Blacks took on the Wallabies in the Tri Nations in Sydney. Probably the best Rugby game ever played. Being in Sydney it should have warrented play in the Sydney Opera House which I dont think would ever hold such a phenomenol piece of art work!

The All Blacks retain the Bledisloe cup. This was an awesome Rugby encounter and should go down in history as one of the greatest games ever played.

Yes, the All Blacks were out to prove themselves after having been beaten comprehensively by the South Africans previously, as were the Wallabies. From the word 'go', the game was a thrill.

The All Blacks (wisely so) stuck to their original haka. It is pure joy to hear that raw 'kamate kamate' by Richie McCaw. It is usually an islander who leads the haka which proves Richie's earned respect within the team. His game wasn't too great unfortunately costing a few penalties; although he was a captain's captain.

Giteau kicked in 6 penalties for the Wallabies. Dan Carter (heart throb carter to the ladies) was brought back for this encounter kicking in 4 penalties. Dan attempted a drop goal at one point which reminded me of Wilkinson from England. I don't see why the All Blacks are attempting an English tactic emulation which they are usually critical of. To my delight, it didn't score and instead we were all treated to some All Black delights !

The game was the bloodiest in the Tri Nations thus far. There was blood every where. McCalister lay flat out at one point with blood gushing out of his lips. One of the Wallabies had his nose broken and one of them was sent into the Sin Bin for tackling a player in the air.

The All Blacks found themselves behind on points when it came to the end of the first half. Despite this, they seemed to have resurrected there old flames of keeping the ball alive! That's what made the All Blacks who they are. They are famous for this. So much so that England's key strategy in facing the All Blacks is to kill the ball!

There were wave after wave after wave of All Blacks attacks which finally penetrated the Australian defense granting Nonu an amazing try. Nonu, the Predator, was an awesome delight to watch as he received the ball on the wing from a ball well set up by Sivivatu

Our admiration goes to Sivivatu. He was the unsung hero in the game having been the 'play maker' in the try and having made explosive dash attempts through the opposition. Our respect and hats are off to him. He was the warrior that kept the ball alive.

3 Day Strength / Cadio Workout : Build Muscles & Burn fat at the same time.

2009-08-16T07:58:00.000-07:00

The core concentration of this workout is a mix of strategies enforced in CrossFit training and the new Lean Hybrid Muscle workouts by Elliott & Mike. I spent most of the weekend watching strong man competition clips on You Tube. I noticed these guys are capable of launching strength maneuvers that are unbelievable but also over distances. e.g. dragging a bag of sand across a distance or pulling a truck over a distance. I'm sick and tired of swimming or jogging or using cv machines at the gym and decided to have a go at attacking both fat loss and muscle building at the same time.

Over the next couple of weeks I am going to attempt a mix of both cardio and weights in the same work out. I am looking for volunteers to join me on this.

I split the work out into 3 days.

The workouts are simple, all you need -

1) a Jump rope
2) Barbell with plates
3) Raw ambition and love for pain.

The Strength Training Workouts -

Workout 1 - Jumpin' Heavy

1) Heavy barbell thrusters 5 sets of 5
2) Jump rope 5 sets of 100 jumps

Load a barbell with about 100-145lb of total weight. Perform a 100 jump-rope jumps. Immediately perform 5 barbell thrusters. Continue this process with minimal breaks imbetween for 5 sets.

Workout 2 - Barbell Push Busters

1) Push ups - close grip triceps focus
2) Barbell curls
3) Jump rope

Jump rope 100 times to begin with. Do a set of 10 close grip push ups to hit your triceps and forearms. Do a set of 5 barbell curls using a weight of about 100-145 lbs. Repeat 5 times.

Workout 3 -10 Rounds Baby

1) 1 power clean
2) 3 heavy squats
3) 2 push presses
4) 50 jumps on jump rope

Do this for 10 rounds using a barbell with total weight of about 135 lbs.

Why jump rope? - The workout from jump ropes burn more fat than swimming or jogging and are only second to quick sprints.

(If the barbell weight is too much then it must be reduced. The weight must be difficult to push but it shouldn't be unachieavable. The reps must be achieved over a period of time i.e. you may not be able to do them at once in one go.)

Derek 'the Island Warrior' Boyer

2009-08-15T01:30:00.000-07:00

Derek is a Fiji islander who invaded Australia and has now taken it captive to his performances and feats of strength. He is a non-steroid user and deserves the respect of everyone who ever lifted a weight in there lives.

Derek - " I am 100% drug free and do not take that crap! Kids need role models to say I don't take them, I don't need them, I'll kick ass anyway"

He is also a type 1 diabetic demanding more respect for his courage, endurance and capabilities.

Derek weighs close to 137 Kg is and was worn in '69.

My favorite Derek Boyer quote - " I am often asked by media, concerned family, friends and curious spectators, why do I involve myself in such an extreme sport involving the lifting back breaking poundages, flipping cars, pulling trains etc. My general answer is this; When a person is dead they have no strength at all. In fact they simply fade away. When a person is close to death, they have little strength to use. So it stands to reason that when a person is at their strongest and most capable they are most alive!!! That is why I push myself to the very limits of strength and power. TO FEEL ALIVE!!!"

Derek is now Australia's strongest man and competes regularly in the World's Strongest Man competitions.

Log into our FB Fan Page to view some of Derek's feats and interviews. i.e. Strength Training Coach.

Rugby Blitz

2009-08-13T07:12:00.000-07:00

If you find yourself on this page you have probably just read my FREE ebook Rugby Blitz.

The ball you see here is one I picked up in Melbourne at the Bourke Street Mall Adidas shop when the All Blacks were visiting. The guy at the shop told me to buy the ball and come back tomorrow to have it signed by the ALL BLACKS. The signature you see there is of Jerry Collins, the ALL BLACK with the monster biceps. I had a long conversation with Joe Rokokoko as well who said that the Sri Lankan rugby 7s team was pretty good. Joe is probably the friendliest ALL BLACK and I keep an eye out for him during the games. Unforutnately the ALL BLACKS went on to lose the game at the MCG - tri nations 2008 against the Wallabies. It was my first ALL BlACKS game and I was gutted after wards. I ended up eating 3 meat pies during the game. If its consolation, the ALL BLACKS went on to win the series.

Anyway, thank you for taking the time to read up on the book. If you found this interesting I have something more in store for you. Over the next few weeks I will be putting together a more profound Rugby Blitz eBook.

Some of the benefits of the new ebook would include -

1) Mental warfare - the Transfer of Learning from the gym on to the field,
2) Diagrams and photos of training techniques (links to videos),
3) Advanced routines for your chest....breaking the 200 Kg barrier,
4) Explosive Strength,
5) Strong man routines and new ways of training,

and there will be much more.

Let me know what you would like to see on the new ebook. Make sure you sign up for discounts and further strength training techniques below. :

How To Increase Your Bench Press By 50 Pounds in 10 Weeks!

2009-08-13T04:30:00.001-07:00

The chest is a definition of male strength. A man sticking his built iron plate chest out displays boldness and courage. The strength of a man is often determined by how much one can bench. We often ask one another how much we can bench and tend to compare these figures.

The heavier you bench, the stronger your upper body is. If you are able to bench 200 Kg; you as a person are capable of exerting a pushing force of 200Kg. That is raw strength. No human being would want to have 200Kg worth of pushing power exerted on them.

A friend of mine - Mike Westerdal from Florida, USA runs a program called the Critical Bench Press Program that has guaranteed to increase your one rep max on the bench by 50 lbs. I would not vouch for products that I have not bought myself. This eBook has sold close to 9000 copies in the USA and one more from Australia / Sri Lanka, me.

Make sure you click on the image below which will take you to a secure page where you can learn more about the product, its reviews and proceed to checkout. The payment is made via Click Bank which is one of world's most renowned sites for digital products. Make sure to purchase the product off the link on the image below (i.e. click on the image) so Mike knows this sale came through my recommendation. The book is about USD 39 which is reasonable. It is also customized by Mike for your one rep max so it is a personalized product for personal success. There are also close to 10 ebooks you receive FREE with this purchase. You also have my support on the training.

Personal Coaching aka your Personal Online Strength Trainer

2009-08-13T03:49:00.000-07:00

Marines and soldiers who return from combat and go to back to civilian life tend to have difficulties adjusting to a normal civilian existence. They often suffer psychological issues, find it difficult to integrate and often turn to alcoholism.

Why is that?

It is because on the battlefield and on the combat zone they are surrounded by like minded individuals who are warriors. It is a crime to put a warrior back into civilian life. Functioning as a team, watching out for one another, sharing in the challenges and learning together while on the job is what holds these warriors together.

No man is an island.

The journey of strength training in the civilian world must involve being part of a wider warrior community.

I am willing to work with you on this journey. I will be your online strength training coach. Together we will write your chronicles in history down and account for the victories and conquests ahead of us.

Mail me on Johann@StrengthTrainingChronicles.com for further information with 'Coach' on the subject title.

The programme involves -

1) Tailor made Strength Training schedules,
e.g. sports specific, physique specific, etc.

2) Logging in to ensure you stick to your training.

3) Progress reports / photos

4) Coaching

Warrior Grade Training (Your details are kept confidential)

For more information please fill out this form:

Rah Rah Rugby ! Rugby Blitz !

2009-08-12T08:52:00.000-07:00

At the age of 18 I used to dream about being the big prop forward that could run a 100m faster than a wing. No one would expect it. It would be a lightning maneuver that would shock the opposition and bag me another try on the score card. I used to dream about being passed the ball and spearing through the opposing forwards and beating the defense across the try line.

Rugby players dream about crossing that line. They dream about being strong enough to pierce through the defense of an opposing team like an unstoppable train that has gone off the track and bursts through the field across the try line; the steam roller.

Rugby union teams have always been divided into forwards and backs. The forwards were always the bigger, heavier built boys and the backs were smaller, faster and agile (with the exception of Jonah Lomu). The game today is changing rapidly. In the competitive nature of the game today it is common to assume that a forward could take the wing position in certain circumstances. In fact I have seen a few games where a forward is strategically placed in the wing close to the try line and a quick pass to him usually tends to ensure an unstoppable try. Similarly a back should be able to take on the bigger forwards when charged at. If you are a good kicker you can be rest assured when those forwards tackle you its going to be just a bit more rougher on you in particular.

The game of rugby, either union or league is a competitive physical game and the stronger and faster you are the more likely you are to end up on top. It is a war. I have known Royal Marines to take up rugby to mentally prepare them for the challenges ahead. It is no wonder that certain island nations perform war dances prior to the game. It is a war. Rugby is a territorial game. We fight for land. We sweat, we bleed. We put our own bodies at risk. Sacrifices are made. Having on board indestructible iron clad tanks that plough there way through territory is a winning advantage. Impacting the walls of the opposition with ferocity will bring their walls down. Being bigger and stronger not only intimidates the opposition but being creatures of habit we tend to remember who tackled us harder and more powerfully; and that is a psychological advantage.

This eBook is not about teaching you fitness skills. I will leave that to your on field coach and I am pretty sure he will make you run around the pitch ten or more times; and he should. This eBook is not about teaching you your rugby skills set either. That I will leave to your skills coach as he is a wise man who has learnt the ropes the hard way.

However, this eBook will give you a glimpse into the training of a warrior rugby player. He is a mythological being. You may follow his example. How far you go is really up to you. These ten steps should shoot you out like a cork out of a Champaign bottle from mediocrity to warrior grade performance. This is rugby blitz.

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2009-08-12T03:42:00.000-07:00

Johann Tambayah

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Strength Training Coach : Warrior League

2009-08-11T11:46:00.000-07:00

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Spingboks run all over Wallabies as All Blacks practice for 'New Zealand's Got Talent'

2009-08-08T09:53:00.000-07:00

South Africa have comprehensively beaten Australia (29-17) in the tri-nations test match being played in Cape Town.

The previous week we saw the All Blacks completely outclassed and found desperately wanting as they were in no better words, smashed for the second time by the South Africans. This is coming from an ardent All Black supporter who was utterly disappointed when he saw that the All Blacks had obviously spent more time rehearsing for the 'New Zealand's Got Talent' tv show with their haka and had forgotten to practice for the game ahead. They were beaten 31-19.

Today's game started off with some star studded Wallaby performance when within the first few moments of the game Ashley-Cooper planted the ball in Springbok try territory. The early 7 points didn't deter the Springboks who progressively began to land penalties via the sure fire talented boot of Steyn who had racked a record the previous week against the All Blacks.

A try by Matfield and further penalties by Steyn brought the Springboks victory; despite the efforts by Giteau who scored one close to the posts to add solace to the defeat. Giteau spent some time in the sin bin (deliberately tackling a spingbok receiver while in the air) together with two of his team mates during the course of the game.

The Springboks are looking a world class outfit with their kicking, hard tackles (Botha speared today!) and aggressive play. And they also have a cute lady physio.

The springboks have a firm grip on the tri nations trophy as the Wallabies play the All Blacks on the 22nd August.

The 300 WorkOut Routine Fallacy

2009-08-08T01:50:00.000-07:00

The 300 workout routine made famous after the movie 300 with Gerard Butler in it brought light to the ripped physiques of the actors and many of us out there aimed to mimic whatever workout routines they followed in order to achieve those physiques. YouTube is cluttered with the 300 Workout Routine which in reality is all a bunch of rubbish.

There is no 300 workout routine.

The trainers involved in the programme of getting the 300 actors into shape themselves state that the actual training was a lot more complex and involved 5-6 hours of training each day. Gerard Butler states he used to row a heck of a lot to lose body fat.

Don't believe the YouTube clips and all those fake 300 workout routines out there.

Real strength and real muscle is hard earned and tough work. Not a 300 rep one time work out. Authentic strength training is hard to come by and one of the hardest steps is to avoid the know-it-all pundits who waste your time and effort.

300 WorkOut

2009-08-06T00:10:00.000-07:00

The 300 misconception.

Everyone who has seen the movie 300 is familiar with the ripped abs and physiques of the Warrior Spartans i.e. the 300 of them that went out to attack the invading Persians.

Historically, around 480 BC King Leonidas of Sparta went out with 300 warrior body guards to attack an invading Persian army led by King Xerxes. Leonidas eventually dies in the Battle of Thermopylae after repelling waves of attacks. The release of the movie 300 brought about a renewed interest in warrior grade physiques and more so what we in 2009 can do to achieve them.

'This is Madness!'
'Madness?? This is Spaaaaaartaaaaaaaa !!!!'

Those are probably the most famous words taken from the movie.

While some of us hope to some day adorn a red pair of undies and a red cape, some of us have aspired to work on the physiques to match the outfit. There have been numerous you tube clips and articles on the '300 workout'. My research has led me to find the workout to be -

“300 workout”

25x Pull-ups,
50x Deadlift at 135 lb,
50x Push-up,
50x Box Jump at 24” above the floor box,
50x Floor Wiper at 135 lbs,
50x KB Clean and Press at 36 lbs,
25x Pull-up.

300 reps in total.

After listening to a few interviews by Scotsman Gerard Butler on Jay Leno and others, I looked into the coach behind the training whom I found to be Mark Twight. Mark describes the 300 workout as not really the work out at all. The '300' was actually a test after the workouts!

The actual training involved compound movements, lifting and throwing. They used tools like kettleballs, medicine balls, etc as opposed to machines. The training itself was different to bodybuilding as they did not focus on progressive overloads and over feeding. In fact, the 300 actors were not allowed to eat much at all focusing on what it may have been like to live off the land at the time. Hence there cut ripped look.

Stay tuned for more. Sign up on the site for information on my upcoming FREE rugby blitz article !

Doherty's Gym, Fitness First Chadstone, Monash University Gym - Reviews

2009-08-04T03:40:00.000-07:00

Doherty's Gym Dandenong -

When you enter the gym in Dandenong you really notice how large a gym Doherty's really is. Its one large floor with ample weights training equipment with fans suspended from the almost warehouse of weights equipment.Some say its an American / Californian style gym with a significant proportion of it dedicated to weight lifting. The walls are adorned with images of body building and weight lifting elitists. There are ample mirrors. The weights equipment is vast, expansive and there is no shortage of iron. It caters to almost all weight lifting requirements. The clientele is a mix of bodybuilders, lots of posers, weights lifters, a lot of muscle mag cut out men, martial artists and those aspiring to be so. I visited the gym a couple of times and you should meet up with Andrew aka Skanda who works there and is one of the nicest guys around. There is a strong brand presence for Doherty's with t-shirts and gear up for sale e.g. 'muscles are sexy'. The clientele are helpful and didn't hesitate in the least when I asked them to spot me. There aren't too many ladies around or maybe I got my timing wrong. This gym is soon going 24x7. Its got a large outdoor section with strong man competition type equipment e.g. giant tires. There is also a compact cardiovascular section. I would recommend this gym to anyone. Its one of the best I ve been to; only second to Espree in London in 1998. The atmosphere and motivation from being around the extremely competitive is more than enough motivation. If there's one down side it's the grunting and unnecessary grunting! I did not have any waiting time for equipment e.g. bench.

Monash University Gym -

The gym is inside the Monash University Sports Complex. It has a fairly large weights room. The equipment is fairly extensive. The gym is crowded with both students and professionals. You do tend to have to wait to use equipment. The cardiovascular section is as big as the weights section. This too is busy. The clientele are friendly but there is a lack of outperformers here as when one tends to lift big weights, there will be an audience. I enjoy working out here, the atmosphere is not as professional but that makes it more welcoming to the beginners and those who like the general work out rather than being competitive.

Fitness First Chadstone -

This is refined, polished gym. The weights equipment is not as extensive and I don't believe there is a drop of sweat on them. Its clean and polished. The equipment caters to all your needs but there isn't much in terms of numbers of the same piece e.g. not many benches. It could get busy during peak hours. Its more focused towards CV and weight loss and packaged health solutions. Its good for the working crowd. I would call it a social gym.

The Strength to Face Anything

2009-08-04T02:01:00.001-07:00

As a weight lifter, a lot of the time we find ourselves carrying loads that make us shout out in pain or make us wish we were watching a movie at home instead. Some of us love the pain. No Pain, No Glory right?. Pure Adrenaline Baby! But on a more serious note, some day all of us got to put down the liftin' gloves and face another reality. More real than the pain. Some day we are going to be no more. The most compelling statistic in the world today is 10 out of 10 people die. And you never know when you will go. What happens to us when we die? Are you prepared for it? Is there a God? As a brother & a lifter, I need to let you know something I have come to question & realize. Will I get to Heaven when I die?

Many years back God gave mankind 10 laws and he wired these into our conscience. He gave them to Moses and wrote them down as the Ten Commandments. These laws were to actually help us live wholesome lives rather than just being laws for the sake of legalism. One law says we should not steal, not even a pen from work. Another says we should not lie. I'm a liar to say I don't lie. Another law says I should not commit adultery. Hey I'm ok on that one; but Jesus said any man who looks at a woman to lust after her has already committed adultery in his heart. Slap! Bang! Guilty! A bit of open heart surgery and I realize I m not really a good person now am I? We know when we do wrong and our conscience gives testimony to this.

If God were to judge me on Judgment day, by His standards, I would be found guilty and end up going to Hell. You may say God is a good God and would show mercy. God is Love after all right? Well because He is a good God and an even Holier Judge He would be compelled to send me to punishment. You see a good Judge cannot let a criminal go free. If he does, that would make him corrupt. A good judge would issue fair penalties or judgments. This is why God sent Jesus Christ into the world. Jesus took the penalty and punishment due to us for sin on Himself. He paid the penalty in full. Thereby making us blameless before God. It's like someone paid your parking ticket before you got thrown into the slammer. Jesus told us to repent (turn back from) our sinful ways and lead better lives because of the grace shown to us.

Why don't you have a look at the Ten Commandments? See where you stand against these laws.

www.NeedGod.com is a good site to test this out. Please examine yourself, repent and ask Jesus to be your spotter in life and there after. You need him to spot you because the weight of sin is just too much to lift.

For more information go to www.BibleGateway.org or mail Johann@StrengthTrainingChronicles.com.

Jesus is coming back soon. Are you ready for Judgment Day?

Superhero Muscle! Building Muscles like the Vikings, Spartans and Barbarians i.e. Hybrid muscle

2009-08-04T00:44:00.000-07:00

I read this article I got hold of by Mike Westerdal and his buddy Elliott Hulse in which they speak about building a physique like the Spartans, Vikings and Barbarians. At first I wondered how anyone know accurately what there physiques may have looked like. Artists tend to usually mess about with reality and artyness. They may not have looked like Conan the Barbarian given Arny admits taking steroids. Either way I understand what Mike and Elliott are talking about. Getting big, cut and strong, without substance abuse.

As a power lifter you tend to be always big and stocky and sometimes come across as being tubby. You are extremely strong but the ladies say you look fat. Then there are those guys who are ripped to the core with muscle (bodybuilders) but lack strength. There doesn't seem to be an in-between; its either explosive raw strength or cuts. Fast twitch or slow twitch.

Mike and Elliott have been doing some research into building a hybrid muscle, yes a hybrid of fast and slow. Sounds fantastic. The training resonates from the presumption that Spartans, Barbarians and Vikings were ripped like superheroes i.e. strong, big and cut. So how does a person go about building superhero grade muscle? How do you burn fat and gain muscle at the same time?

There recommendation reminds of the old school training a mate and I used to talk about while I was in Uni in London and training at the infamous K4 gym on Stamford Street. We spoke of generations gone by that would laugh at our gyms. There workouts revolved around carrying boulders, cutting down trees (not something I d agree with today) and carrying logs over long distances. By doing so they exert strength over a sustained period of time.

My gym usage has been limited over the past couple of weeks with swine flu wrecking havoc over Victoria and Melbourne. But getting back into it hardcore, Mike and Elliott suggest maximum intensity cardio like for example doing 100 reps using weight training equipment at the gym. If I understand correctly, one could take any resistance (heavy preferably) related exercise in the gym and do it like a cardio workout i.e. repetitively.

I attempted a combo of Barbell Thrusters and skip rope yesterday. Felt good. Will keep you posted as I proceed.

Cheers Mike and Elliott for the constant research and dedication to the game.

Jo-Blaze Out.

Email

2009-08-03T08:07:00.001-07:00

Mail me at Bigjoblaze@hotmail.com for further queries.

Elephants tortured in Sri Lanka

2009-08-02T05:24:00.000-07:00

Torture of animals

http://www.thesundayleader.lk/20090802/investigation.HTM

http://www.thesundayleader.lk/20090802/NEWS.HTM

Save the baby elephants in Sri Lanka

2009-07-31T13:46:00.000-07:00

Its a sad day in Sri Lanka.

http://news.bbc.co.uk/2/hi/south_asia/8178607.stm

Two baby elephants were ripped from there mum's protective care and taken to a budhist temple where they are being tortured e.g. beaten with sticks. The mothers have developed depression.

There has been outcry in Sri Lanka over this inhuman, barbaric act by a group of people and politicians.

This is unacceptable.

http://www.island.lk/2009/07/31/news11.html

Never ever fly Tiger Airways

2009-07-12T07:18:00.000-07:00

Tiger Airways, damn disgrace. Worse bloody airline I ve ever flown. I actually took it upon myself to ask them back for some money they stole from me, to this date, 2 faxes sent to them and no reply. Here's an excerpt from my fax to them -

My name is Johann. I am a Business Development Manager for a UK based company (www.RoomsNet.com).

On the 7th of July, my wife and I were booked to fly to Melbourne from Sydney on flight TT 535. We had both purchased 15Kg check-in luggage.

The flight departure time was 9.30 pm and we arrived at the check in counter for Tiger Airways at Sydney Airport at 8 pm. We had to queue up at the Tiger counter. At 8.30 pm we both checked in at the check-in counter together. When checking in, my suitcase weight (check-in luggage) was 14 Kg. My hand luggage (only my laptop case) was 4 Kgs. My wife’s suitcase weight (check-in luggage) was 20 Kg. She was not carrying any hand luggage.

The lady working for Tiger at the counter stated that we cannot check in my wife’s main luggage as it was 20Kg and the paid allowance was only 15Kg. My wife then suggested that she could quickly remove 5 Kgs from the main luggage (a simple matter of pulling out one Myer bag from the main luggage placed at the top of the suitcase). I understand you close the counter 45 minutes before scheduled take off however it was still only 8.30 pm and the flight departure was 9.30 pm. When we attempted to remove the 5Kgs from the main luggage by taking out this one Myer bag, the lady behind the counter was extremely rude to us and said that ‘there is no time for this anymore’ and in her own words ‘I’ll give you a few seconds to make this decision, either you pay up now or you don’t fly today’. This attitude, arrogance and rudeness is not acceptable. My wife was visibly upset at this point because we were asked to pay 15 AUD for each Kilo, that is 80 AUD (5 AUD excess for credit card charges) for 5 Kilos. I need to point out again that she was not carrying any hand luggage and had she been given a minute of your time, she would have been able to take out 5 Kgs from the check-in luggage. There was still time for this as well. I do not like to argue with rude counter staff. I do not like to haggle with your staff especially when they are clearly in the wrong here. I do not like to create a scene at the airport. It was paramount that I did not miss this flight and I handed the lady my credit card. The credit card process took ten minutes. If we had been given a minute we would have avoided this unnecessary situation created by your own staff.

I asked your counter staff if it were necessary to charge me for all 5 Kgs. My previous luggage only weighed in 14Kgs. I should have at least been given one extra Kilo on the overweight piece because of this. She insisted that I pay now or not fly with you today. This rudeness and lack of customer appreciation is unacceptable.

On the counter next to us, a family of about 4 people checked in after us. They too were over 15 Kg s on checked-in luggage on two of their suitcases. They were asked to pay excess or be off loaded. They immediately made a loud scene, refused to pay extra quite vocally and caused a lot of stress to your staff. They were then allowed to take their check-in luggage off the counter, open bags, remove items, put it back on the counter and check in without any issues. All this took place while my credit card was being processed. Was I punished for being nice to you staff? Did I pay AUD 80 because I am a decent human being who does not like to argue and create entertaining scenes for fellow travelers? I paid 80 AUD for 5 Kgs of luggage when the flight cost me only 84AUD! Your staff thanked me for my co-operation and for being polite given the circumstances and happenings next door to us.

I believe the money you have taken from me is unethical. I am not asking for compensation despite the stress and anxiety this is causing me. I do not like to be cheated. I am asking that you do the right thing and give me back the money that you have unethically taken from me.

My wife was not carrying hang luggage; she is legally allowed 7 Kgs. I was carrying 14 Kgs on my check-in luggage. My hand luggage weighed in less than 4 Kgs; I am allowed 7Kgs. We checked in on time. We were not late. All we had to do was reach in to our checked in luggage and pull out one Myer bag to use as our hand luggage. Your staff did not allow us to do this. We checked in on time. I was forced to pay AUD 80 or be off loaded. This is unethical. Please do the right thing. I am asking that the 80 AUD I paid unnecessarily be given back to me immediately.

Calvin Klein

2009-06-22T18:04:00.000-07:00

Calvin Klein's 'Racy' Five-Story Billboard

Designer Calvin Klein has placed what is being called a "racy" new advertisement on a huge five-story-high billboard on a Manhattan building in New York City. It shows half- naked teenagers lying on top of each other in sexually explicit positions.

TV co-host and author Ray Comfort says, "Sex not only sells jeans, it gets massive free publicity on CBS primetime. CBS "The Early Show" (June 15th) more than willingly scrolled over and zoomed into the lusty billboard an amazing sixteen times, as the show's host interviewed an expert on why she thought it was wrong to show such images in public. The usual reasons were given: it wasn't good for children to see such pictures, etc.

Comfort adds, "There's another reason why Calvin Klein should rethink the tone of its advertising. Presently there are a massive 673,989 registered sex offenders in the United States,[1] and hardly a day goes by when some child isn't abducted, raped, and murdered. Modern America is a tinderbox of sexual perverts and we don't need anyone lighting fires with their lusty billboards."

Back in April 1999, ABC TV put a racy billboard of a naked woman lying on her stomach in Comfort's neighborhood in Southern California. The image had a small towel draped across her backside, to keep it legal. Comfort says, "When I saw that, I purchased an 18-foot ladder, climbed up the billboard and stapled a huge orange blanket over that naked woman's body. I don't want some sexually depraved pervert getting off on ABC's dirt, and raping and murdering my wife or daughter."

The best-selling author said that he then took a picture of the blanketed billboard and released it to the media, in the hope that ABC would take him to court for willful damage of their property. They didn't.

"I would gladly have countersued for their reckless attempts at willful damage of my precious family. If such a court case did happen, I would quote the Sermon on the Mount's 'Whoever looks on a woman to lust after her has committed adultery with her already in his heart' as the basis for my convictions. Calvin Klein's campaign not only reveals that they couldn't care less about the abuse of our women and children, it also shows that they have no regard for what God says is right and wrong."

Comfort concludes with, "So Mr. Klein, don't even think of bringing your dirt and dumping it in my neighborhood, because I will be up my ladder with a staple gun in hand before the glue on your smutty image is dry." www.LivingWaters.com

Monash Mayham

2009-05-29T06:11:00.000-07:00

I started doing some walk/jog/sprint circuits during the lunch hour on the weekdays. I notice that walking, with quick sprints and jogging phases in between for about an hour has been doing some good work for me. I feel the sprint/jog surges are conditioning my running capabilities for quick bursts of energy. I've never ever been able to run long distances. I could run a 100m faster than anyone but never the long distances. In keeping tune with this, the walking with sprints are conditioning me even more for quick bursts of energy.

This has helped me in the lifting. I train for power and quick bursts of it. This cardio-conditioning is preparing my heart and body for maximum bursts of energy with high power.

I hit Monash uni gym on Thursday.

1) Lat pull down - not paying attention to the weight but more to how much I can pull, feeling the muscles work under heavy strain
2) The Critical Bench -
100 Kg x 10 reps,
120 Kg x 6 reps,
140 Kg x 5 reps,
160 Kg x 3 reps.

I could have done 180 today, the 160 Kg lift was too damn easy for me. I haven't lifted heavy in a while but I felt good to be able to manage this weight with ease.

3) Inclined Bench - 60 Kgs focusing on bringing the weight down real slow but bursting up with speed. This is preparing me for heavy lifts on the bench.

4) 2 sets of Triceps and Biceps exercises - focus on the muscle and working it, not on the weight.

5) Military press machine for my shoulders.

I caught glimpse of this white bro and an indian/sri lankan bro working there back out. Working as a team they did barbell back rows and many variations of the rows / machines for there back. The poor white brotha turned red. They weren't particularly built but there effort was over 100%. It seemed as if they were endurance training there backs for high reps of fairly heavy weights. I assumed they must be rowers given the heavy back work out.

I had to ask.
Jo - ' I m curious, what are you guys training for, rowing?'
White bro - 'Nah man...just doin it cause we 're doin it, we love it, just doin it'

Reminder. I think I m advanced in training but that was a lesson in humility. Why do we lift? Why did I lift so many years back with such enthusiasm? I wasnt training for body building or records. I had started to lift heavier weights than the rugby union players and that never stopped me. It was what rocky called 'the eye of the tiger'.

We lift cause we lift. We lift cause we were born to lift. Lifting weights is a way of life and a way of the warrior. We are all warriors. Self-discplined men training constantly, daily, cause we are men and just born that way.

Monash Gym Monday & Doherty's 2 Thursday: Gran Torino & 2Pac

2009-05-01T18:19:00.000-07:00

I hit Monash gym on Monday and attempted to get my routine under Ryan Kennelly.

I started off with some hack squats on the smith machine loading a 20 kg plate on each side. I followed that up with some back rows on one of the machines. An older geeza was on the bench and I followed his use. I loaded a 100 Kg s onto the bench. I didn't mean to offend the codger but I could hear him f*ing and blinding in my wake. I felt miserable on the bench. My arms were still weak after the previous week. I couldnt keep the lift stable. I was hoping to bench 8 sets, 3 reps each varying the width of my grip. I kept the grip at competition level all through. I did 3 sets and couldnt keep my hands stable. I switched onto the smith machine instead where the stabilitiy was better and it helped me do my sets much better. My arms were on the verge of exploding. I could feel the lactic acid as if it were flowing through my veins. More over it was miserable work out.

I like the Monash gym. They got a wyckid girls basketbal team and there were many lessons on Kendo and other martial arts going on. Kendo s a bit weird, wearing ninja suits and wacking each other with sticks. Whatever works.

On Thursday I hit Doherty's II in Dandenong. Met Andrew. Paid for the daily workout i.e. $10. I started off pulling some weights on the lat pull down. There was this massive dude in the gym doing his arms on the preacher machine. He looked like something out of a Flex magazine, massive. He wore the immortal words of 2pac ' all eyez on me' and clearly it was. I smelt steroids but you cant judge. There was another dude wearing a black shirt, much smaller, but it read 'I m really not on steroids'. I like that. I need to get one.

I benched my first warm up 60 Kgs x 10. I followed with my next set 112 Kg x 10.

I felt a bit weak after the Monash incident. I asked this dude to spot me on my next. I did 5 reps of 157 Kgs.

I loaded the wrong weights - my mistake i.e. 200 Kgs ! (my goal for 09). Immediately but humbly retracting I loaded 175 Kgs and with the help of my spotter did 3 reps. The first with help, the second on my own, the third with help. Not bad for a bad day.

I went onto incline bench for 5 sets of 3 reps on the inclined bench with about 60 Kgs loaded. My arms were gone. The pain was horrendous. I lowered the weights slowly but exploded them up. Pain Pain Pain. I love 2pac's song 'Pain' off the the 'Above the Rim' sound track. Its been a strong building block in my life. The movie itself old school now but rocks.

I went onto do some triceps extensions, biceps dumb bell curls, triceps press downs and biceps cable extensions. I was looking at some pro bodybuilders do there triceps. Even though the weight I was pulling was heavier there form was better and I learnt a thing or two on how to hold the extension at lock out to push more blood into the muscles. Again, pain. I finished off with some military presses.

Back home. The adrenaline from the lifting got me high as the friggin star lit sky of aussi. I love it. Lifting weights can drive more pleasure into your body (endorphins I believe) than taking cocaine. Thats scientific fact. Its proven. This is fact - if your taking drugs, let me quote Clint Eastwood from Gran Torino - 'your a pussy'. If you want real pleasure lift weights, you end up healthier, stronger, better looking, more powerful, built and get more pleasure than a crack hit.

That's my little bit of wisdom on Saturday morning.

Dohertys Gym Melbourne

2009-04-25T00:22:00.000-07:00

On Thursday night I hit Dohertys Gym 24 x 7 in Dandenong Melbourne. I was amazed at the gym. It was a whole warehouse of gym equipment focusing on heavy weights training. There was a lot of cardio equipment as well but clearly it was a man's man gym. The profile on the lifters was clear, all built, strongmen and martial arts practitioners. The wife was a bit weary to work out here as the gym seemed geared towards the men and there were hardly any ladies around.

The geeza at the counter was a bloke named Andrew, nice guy. He let me work out free on day 1.

It was good to be back in the gym, the bench session went well. I maxed out at my old record 180 Kg x 4 reps. The last 3 were with assistance.

The gym s also got the giant wheels and greek weight balls for strongman competitions !

Easter Sunday Workout

2009-04-12T13:00:00.000-07:00

The video is of me Bench Pressing 308 lbs i.e. 140 kgs. This is the 3rd set of my heavy workout routine. The final set was 2 reps of 365 lbs / 166 Kgs. My career best is 184 Kgs / 405 lbs. The aim is by the end of 2009 to bench 200 Kgs / 440 lbs

I note that I need to bring the weight all the way down in the future.

This is my last work out at Body Bar (formerly Global Fitness Center) Colombo, Sri Lanka as on Wednesday I head out to Australia. I stop over at Perth first for a few days before heading over to Melbourne. I m looking forward to working out hard down under.

Its Easter Sunday, Jesus Christ was resurrected from the dead and Easter is to commemorate this great event. Why was His death so important? Check out the good person test on this site and you ll find out. I know I did.

Body Bar, c ya mate in 2 months.

23 minutes in Hell ....

2009-04-09T12:15:00.000-07:00

Want to know what Hell is like? Click on the below link. Its Biblical and is similar to other testimonies.

23 Minutes in Hell

Are you going to Heaven or Hell when you die? The most constant statistic on the face of this planet is that 10 out of 10 people die! We all die. What happens after? What if there is a an afterlife? How do i get there? Lets first examine yourself.

Do you qualify to get in?

Are you a good person?

2009-04-07T01:10:00.000-07:00

Are you a good person? ? ? ? ? Click here to take the test & find out. I did pretty bad!

Top Bodybuilders and Raw Bench Pressing

2009-04-06T03:29:00.000-07:00

by Ben Tatar of CriticalBench.com

Many people have been asking me about how a Pro Bodybuilder would do in a RAW bench contest against the strongest power lifters in the world.. Names that come up include Greg Kovaks, Marcus Ruhl and Ronnie Coleman. I can see exactly why this question comes up. We have seen Ronnie Coleman dumbbell benching 200lbs for 10 easy reps and have heard about Ronnie benching 225 for 75 reps, which equals a 731 1 rep max in theory. As we know, theory doesn't always equal truth since we know that doing 225 for a load of reps involves mostly slow twitch fibers and doing 731 for 1 would include fast twitch fibers, and finally we know that slow twitch and fast twitch fibers work in opposite directions.

Then we hear Greg Kovaks at 410lbs incline bench pressing 700+ pounds. Then finally, we have Isaac Nessar, the man with the biggest muscular chest, measuring 74 1/2 inches claiming that he has benched 825. The bottom line is that with all these amazing claims the same question always enters our minds "How would these monster bodybuilders do against the strongest RAW benchers of the world and why aren't these mastodons in bodybuilding not hitting the world records in RAW bench competitions or even competing among even the powerlifters who are almost, but not quite at the top"?

Well, to answer the question, on external levels, many top lifters have constantly seen bodybuilders that can hit 505 for almost and more than 10 reps on the bench press, and then they get smashed by 600 for 1! See, Strength is different than rep power; bodybuilders don't have the Central Nervous System (CNS) training that power lifters have. My 750 bencher friend, Mike Witmer, saw a guy at world gym, that could sling 405 around for 10 easy warm up reps, but he couldn't bench 550! Bodybuilders have a certain make up of muscle that allows them to genetically get huge, and rep big weight, but central nervous system can pop a bigger one rep max! On the other hand, maybe the top RAW benchers in power lifting couldn't rep 405 as many times as the strongest bodybuilders, but again they have a higher 1 rep max.

To quote "George Halbert"...

"About 4-5 years ago I was training close-grip low pin presses overhead against the rack with Arnold Classic winner Mike Francois. The bar was loaded to 315 which I proceeded to do one. Mike struggled to do one then proceeded to blast out about 8 more reps and I swear-every rep he did seemed to get easier and his muscles blew up like a balloon right in front of my eyes. I then loaded the bar to 350 and did one rep and mike tried and failed to do one. Why? My muscles were trained to lift maximal effort lifts and his muscles were trained to grow maximal size. Body builders train for the pump, power lifters train for maximum lifts. Most of my training is singles or speed work neither of which builds much muscle size but both build a great deal of strength".

To quote " Mike Witmer"

"I was in world's gym on Saturday and I had just finished 3 board presses, and was on to some close grip benches. There were some pro bodybuilders in there and he was a guest poser at the gym. He was going to guest pose for a bodybuilding show in FT. Myers. He had just received his pro card, wasn't a big name yet. But he was FREAKIN HUGE! He kept watching me and looking at me. He was training chest and tris. He walked up to me and said, "hey big man, can I do some close grips with ya?" I said sure! We went 225 for 8. Then I hit 315 for 5, he did it for 8. We then did 365, I did 5, he did 8. We then went 405, I hit 3, and he did 5. We then went 455. I did 3 easy reps and he barley did 1 and couldn't get rep number 2 off of his chest! It's the way they train! Bodybuilders don't have the same strength that powerlifters have".

You see, power lifters have to train differently than bodybuilders and all their training is geared towards a 1 rep max. Therefore, according to Lou Simmons, the Soviets, Russians, etc, etc, the main focus of the power lifter is to train the central nervous system, as bodybuilders put their priority on muscle hypertrophy, therefore the bodybuilder won't have the MAXIMUM EFFORT strength for a single that the top power lifter would have. Power lifters also use different techniques in the bench press and they have a purpose to get stronger throughout the range of motion. Power lifters who train the bench are using bands, boards, speed days, maximum effort days, etc. etc and these techniques allow the power lifter to get stronger for a 1 max rep. The power lifter also has more tendon strength (reps 1-3) than the bodybuilder since the bodybuilder is soo focused on hypertrophy and aesthetic appearance. As the bodybuilder might develop amazing slow twitch fibers, hypertrophy and the sarcoplasmic muscle fiber, they really need to train like the top RAW benching power lifters to be one of them, have their explosive power, tendon strength or even compete among them, which would take years for the top bodybuilders to do.

Yes Ronnie Coleman, etc, etc, trains through Diesel, but still he nor Jackson, etc, train to be the strongest of the strong...If they were to, you would discover that their appearance would go down dramatically! It's give to gain, bro, we have to make sacrifices to achieve different goals.... So if you want to see bodybuilders SUCCEED, as far as functional strength is concerned... The question shouldn't be "Who is the strongest for 1 rep", but who is the strongest for 10 reps... And then we would see a lot more bodybuilders doing strength shows. Else, they would be entering the IPF world bench championship, the WORLDS STRONGEST MAN, etc and they would be getting killed in this day.

So maybe this will answer some of your questions about the "TOP BODYBUILDER FANTASY, against the TOP POWERLIFTERS". However, if we changed the competition to reps instead of singles, then what would happen?

Even if the top bodybuilders competed against the top powerlifters in benching as far as strength is concerned in a 6 rep competition, I would still bet on the powerlifters, however, the gap would tighten. Even if Ronnie Coleman can bench 200 for 10 with dumbbells on flat bench, Big Clay, who is 150lbs off the world record with gear, can easily incline bench 210lbs dumbbells and would beat Ronnie. The lighter we increase the weight, the more reps invovled, the better the chances of Ronnie would win would be, but then the more reps and the lighter the weight, the more it becomes about endurance and the less it comes about RAW power. So we might as well have the Anrold Push up champion be the champion!

As amazing as Greg Kovak claims to be in strength, we have to remember that according to Ed Coan and other lifters he does his lifts on smith machines. Therefore, he wouldn't have the stability maximum effort strength to match the strongest powerlifters on free weights, like Kennelly, where technique, balance and stability is vital. Isaac Nessar claims a bench max over 825, RAW, which is way over Henderson's IPF 711 record, the bottom line is that Henderson has a chest that is well larger than Nessar's and he could out bench Isaac by about 175lbs. He just doesn't get credit for having the World's most muscular chest because he carries over 15% body fats which are required to get into Guinness. In fact, heck, if you want to get real technical the men that weigh over 1400lbs, or the heaviest woman at 1600+ pounds has a chest girth of over 100 inches, but that's another story...

Finally, in conclusion, the powerlifters rule the world of power and the bodybuilder's rule the world of size and aesthetics. That's the way it is and the way it will always be. If you want to know the ultimate man as far as bodybuilding and powerlifting is concerned or in other words the ultimate power builder look at Dave Waterman, Ken Lain, etc! After all, the best will be the best in the individual sport according to the time and we have to remember that as time goes on, nutrition, training and everything evolves. Therefore, if we want to now compare eras, the best will just keep getting better! Until then, keep enjoying the moment of champions, let the failures, victors, teach the future and enjoy the passion.

Blaze links -"Increase Your Bench Press 50 lbs in 10 Weeks"

Arching your back while Benching / Bench Press

2009-04-05T00:46:00.000-07:00

Saturday, gym day !

Another Saturday in Colombo driving up to the gym around 2pm. Something big going on today i.e. some politician's are going to be driving around which is why the roads are peppered with soldiers and there AKs , army, air force and police. The bomb squad were checking the roads too. Another typical day in Colombo, road closures for hours on end when politicos decide to go out for lunch. Sri Lanka's got its own terrorism problems which puts to the situation in Iraq and Israel to little scales. Madness.

Quoting 300 " Madness.....Madness??? THIS IS SPARTA !!!!! "

My one track goal today was to defeat the weights that almost got me last week. To be honest my sleeping habits this week were just as miserable with sleep at 2 am each night and waking up 7.30. I'm heading over to Melbourne, Australia for 2 months the following week which makes things a bit hectic with work and lifestyle. Anyone know of any good gyms in Melbourne, hook me up.

The Workout -

1) Lat pull down - 4 sets about 10 reps, finishing up with lifting all the weights on the pull down.
Purpose - To increase the size and strength of your lats. This gives you composite muscle advantages when benching and it also helps you stabilize on the bench. Its also a good warm up for the bench.

2) THE BENCH - RAAAAAAAAAAAAAAHHHH !!!!
Warm up set - 135 lbs aka 60 Kgs for 12 reps,

SET 1 - 225 lbs aka 100 Kgs for 10 reps,
SET 2 - 275 lbs aka 125 Kgs for 6 reps,
SET 3 - 315 lbs aka 140 Kgs for 4 reps,
SET 4 - 365 lbs aka 166 Kgs for 3 reps.

VICTORIOUS !

My goal is to get to 200 Kgs aka 440 lbs before the end of the year. After the 4th set this week I believe I should be able to get to my previous best of 405 lbs aka circa 184 Kgs or more within the next 2 weeks. From then on its weights I've never pulled before.

Arching your back while benching concentrates the weight pressure of the bench on your lats and upper back (which is why working them to be big & strong is very important for support). The stronger the better. It also focuses the lift on the lower part of the chest which is the strongest. Sticking your chest out makes the lift distance shorter. Its the typical 'power lifter block' position for a power bench lift. Do some research on arching your back, you d be surprised at the difference it makes. On a personal note my bum keeps friggin slipping off the friggin bench !

3) chest dips - failure, my muscles are too weary for this. I weigh about 120Kgs now. I ll need to schedule this for a week day work out.

4) Inclined bench on the smith machine. I used two plates of 45 lbs / 20 kgs on each side of the bar. I usually tend to negate the weight of the bar itself on the smithy. I did 4 sets with the aim of hitting my triceps. I varied the 4 sets with my grip being closer and further from the centre of the bar which varies according to my shoulder span and the comfort factor of my wrists.

5) Triceps one arm cable extension 4 sets - sniper attack on the triceps.

6) Dumb bell standing biceps curls using 40 lbs and 45 lbs dumbbells - 4 sets

7) Triceps press down 4 sets using the EZ bar

8) Biceps cable extensions 4 sets

9) Ab crunches and lower back strengthening (after all that arching),

10) Military presses alternating between in front of and behind the neck. On the smithy using 45 lbs on each side. By now I'm cursing lactic acid and begging adrenaline.

11) Forearms using 55 lbs dumb bells.

It took an hour for the cab to come get me, roads closed due to politico lunch!

Jo OUT!

Audio Bible Ministry Releases The Easter Story Podcast

2009-04-01T23:57:00.001-07:00

Audio Bible Ministry Releases The Easter Story Podcast

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Shamrocking with Sleep

2009-03-28T13:51:00.000-07:00

Saturday March 28, I got up at about 12 in the afternoon (only slept at 2am) and drank a mug of coffee. Checked Facebook and some links on the net and then proceeded to grab some chowder (FOOD). Ate some brown stringhoopers (Sri Lankan starch based meal), chicken curry and potato. I had another mug of coffee (the non-supplement man’s best friend!). I got to the gym around 3 pm.

The workout –

1) Ex: Lat pull down – 3 sets of about 10-12 reps.

Purpose: To warm up a bit and hit the back lat muscles. Muscles work in complementary e.g. biceps and triceps, etc. To have a strong chest you really need to have a strong back.

Point to consider: I need to work something heavier and more demanding for my back.

2) Ex: The BENCH

Purpose: Because God made man in His image :-)

Dummy Set: 60 Kgs (132lbs) warm up of 15 reps

Set 1: 100Kg (220 lbs) 12 reps

Set 2: 125Kg (275 lbs) 10 reps

Set 3: 143Kg (315 lbs) 6 reps

Set 4: 166Kg (365 lbs) 2 reps

Note: After set 2 I felt something was wrong. My arms had pulsating pain all along them. Set 3 was smooth and ideally Set 4 should have been easy. My form was good. Set 4 I struggled. The weight almost defeated me. I was found wanting!

Possible reasons – I had spent the most of last week sleeping at 2am and waking up at 7.30am. I had done a mini workout with weights on Thursday and on Friday I was really tired out. An exhaustive work week with the lack of sleep.

3) Ex: Inclined Bench. I did 4 sets with 100 Kgs on the smith machine. I closed my eyes while lifting to focus on the muscles being used. If the flat Bench had got the better of me I wanted to make sure the muscles were killed off today to grow better and face the following week.

Purpose: Pissed off now.

4) Triceps extension using cable pulley. 4 sets unto failure focusing on the muscle

5) Biceps, standing dumb bell curls using 40 lbs dumb bells. 4 sets to failure

6) Triceps press down. 4 sets to failure

7) Bicep extension using cable pulley. 4 sets unto failure focusing on the muscle

I always found pulleys and cables give me better focus and control of the muscle.

8) Military presses using 90–135 lbs, 4 sets

9) Forearms, single arm using 65 lbs dumb bell

I was watching some wrestling on WWE on the tele while at the gym. Ken Shamrock was on. The man’s looking good although I cant figure out why a professional kick boxer, mentor to his own martial arts school and all time Ultimate Fighting Championship, would get into wrestling entertainment.

Points to remember for next week: 6-8 hours of sleep each night, early night before the gym, keep ya head up !

Using steroids and synthol is the same as having sex with a blow up doll, fake food for the desperately weak.

2009-03-22T22:05:00.000-07:00

I got sent a link for a youtube vid which showed Arnold,Ronnie Coleman and Kevin Levrone and the rest of the Mr Olympia team lifting the huge weights with muscles good enough to explain to an anatomy class the human muscle structure without dissection. To be honest, I used to be swayed by this not too long ago wanting to be the next Arnold and Kevin. I used to subsrcibe to FLEX as well and brood over being that way. Recently my bubble was burst when I realised that these guys OD on steroids and synthol which makes them look that way. The steroids make you able to lift heavier and synthol gives your muscle size. In all fairness, thats just plain cheating and sleeze. Thats the male equivilant of a breast implant. Thats not real strength!! Thats pill-popping strength. These guys would never pass an olympic medical. They are just fake blow up dolls. I left such a comment on the you tube vid and this morning I got a reply from a 'fan' of theirs -

hameuro has replied to your comment on Bodybuilding Compilation: yeah u a little insecure...how do u look? u must look like shit!

This dude has never seen me and no, why would I be insecure. More like, Mr Hameuro, you sir are either a pill popper steroid / synthol user or just dont know what you're talking about. If I could see you I d beg you stop because popping steroids is like a cancer that will come back to haunt you. Arnold ended up with heart issues. His former coash admits to using steroids and now has testestorone levels equal to a 13 year old girl. He runs a gym training athletes to bodybuild without the roids. Kevin Levrone is stick thin. Milos Sarcev died of synthol OD. And the number of WWE starts laying victim to it.....

A real man, lifts real iron using real muscle. Its no point running 100m in 6 seconds and claiming the title when you didnt really do it. Benching 300 Kgs on steroids, anyone can do it. But thats not really you lifting the weight now is it. Its the pills. And anyone can do it. But doing it raw, thats real man. That's real muscles. Steroid muscle detiorates in a week or the moment you stop the pills. Real muscle takes longer and real muscle is able to get back / return to lifting strengths much quicker. I ve been away from the gym for 6 months and am able to get back to benching 140 Kgs in no time before heading up to 160 - 180 Kgs.

Using steroids and synthol is like having sex with a rubber dummy. I wouldnt know the feeling but I m assuming its cause you are desperate or psychologically in need of some counselling. Try to figure out why you want that power, why you want to be noticed? Its all fake dude, dont buy it. The real way, the blood and guts route is the way to go. Its having real sex with a real woman. Steroids / synthol will leave you with the sick feeling of being disgusted mentally, physically and emotionally once you are done doing what you did.

Quoting 2pac 'keep it real'.

Lets play?

2009-03-06T02:42:00.000-08:00

How to bench 200 kg s in one year with NO steroids or supplements

I ve noticed that weights training brings with it many phrases to describe the royal art of conquering iron.

In Sri Lanka, in Galle, I was asked a question by one of the gym isntructors at a hotel 'mahathaya, sellan kerana wada?'. This is roughly what it would sound like written in English (but its the Sinhala language). He s basically asking me if I weights train after having a look at me. But if you translate it, it means 'mr. do you play games'.

Strange but charming. Got to love Sri Lanka. No place like it.

Body Bar

2009-03-01T23:00:00.000-08:00

I hit the gym - 'Body Bar' last Saturday. I have weaned out CV from my weights days frankly cause it puts me off working out. At present CV is restricted to skipping, 1000 jumps whenever I can.

I hit the lats to begin with for about 3 sets of 10-15 reps using 1/2 to 3/4 of the weight rack. I then proceeded to the bench, warmed up with a 45lb plate on each side for about 10 reps. Felt ok, hands were stable. I than stuck on a 45lbs plate on each sides totaling close to 100 Kgs. I did that for 10 reps. I did two sets. Doing weights is all about the 'feel' and 'wisdom'. I felt that I could bench a lot more today given I did 2 sets of 100kgs for 10 reps. ( I could define feelings as the pressure I feel on my arms lifting the weight, the steadyness of my arms, the pressure on my chest, the exhaustion in lifting the weight itself and my mental attitude to it). I then stuck on a plate of 25lbs on each side. I did that for 6 reps. I pushed six because while lifting i 'felt' strong enough to push six as the lifts were smoothe and not exhausting. After that I stuck on a plate of 10lbs on each side and lifted that for 4. 'Wisdom' taught me that if I could lift 100kg s for 10 reps and 2 sets, something along the lines of 134 Kgs wouldnt bee too difficult. This idea was further strengthened when I stuck on the 25lbs and managed without issues. It was a decent chest work out and I m inspired for next week. Wisdom now tells me I could have pushed for 3 plates of 45lbs on each side. With a spotter maybe more. Next week will prove me.

After this I proceeded to bench on the inclined smith machine with 2 plates of 45lbs on each side (inclined at 45 degrees). I ve begun to love dumb bells. I got onto lifting over head triceps extensions followed by standing alternate dumb bell curls. I wasnt paying attention to the weight but more on how much I felt I could lift. I did about 4 sets of this. I went on to the cable machines and did some extra work on the biceps and triceps. I like cables because they allow me to 'pull' the muscles more and put them into more tension than free weights. I finished off with some forearms curls using a 65 lbs dumb bell.

Until next week..........

Benching near the beach

2009-02-13T00:46:00.001-08:00

Where better to begin the hardcore training for 2009 than in the ideal location of a small luxury hotel in Galle Sri Lanka (Lighthouse hotel galle, Pic above, view from my room). Galle, having been devastated by tsunami this idealistic hotel was probably the only surviving hotel due its location on top of a rock after the tsunami.

The gym was alright, one of two, apparently in Galle. It had a few CV machines, some basic weights equipment and some machines.

I was just eager to get into doing some weights after having been away for about a month. Order of the day, my usual starting routine was to hit the lat pull down. I don't lift all the bars but about half of them just to get my body geared and warmed up. Working lats is fundamentally significant to benching big. I did about 3 sets of 10-12. After which I hit the bench 'machine'. I benched about 12 reps of half the weights rack before lifting the full lot for 3 more sets of 10. It was a nice come back and I could feel the burn on my chest. A good feeling i might add.

After which, it was a case of hitting the arms. I did 4 set of overhead triceps extensions and 4 sets of standing dumbbell alternate curls. I was more into the feel of the muscle and working on them instead of checking the weight. A good work out. I also threw in some leg extensions on one of the machines, a pointless waste of time. Done. Headed back to my room.

How to bench 200 kg s in one year with NO steroids or supplements

2009-02-09T22:45:00.000-08:00

2009 - while everyone is on about new years resolutions and living the year they all dreamed of, I made myself a little challenge. While for the most part it being February, everyone would have forgotten there resolutions and gone back to being a slob or the normal life they were leading :-) I for that matter heralded a new dawn. 2009 - the year of the 200 Kg bench. About a year or more ago I managed to bench 184 Kgs for 4 reps with no use of steroids or bench shirts or sports supplements. I haven't been to the gym in many months and for the past so many months I haven't been able to bench little more than anything. I can make excuses, travel, weddings, work, etc. etc. but it doesn't matter. The new goal for 2009 is to be able to bench 200 Kgs in December and then hang up my gloves. Its done. Take some photos and that's it. I m 29 years old now, its time. I m going to periodically update this blog with my progress, tips on training, my routine and maybe some pics. Join me, motivate me train with me, let me hear from you. Looking forward to the adventure.

What would Jesus do on Christmas day?

2008-12-16T22:11:00.001-08:00

What would Jesus do on Christmas day (WWJD OCD)? Would He do the things you’re going to be doing? We won’t know a 100% WWJD OCD but what we can do is try to deduce this based on His life, teachings and the Holy Spirit.

WWJ ‘probably’ D OCD -

In the book of 1 Peter 2, Peter gives us clear instructions about what our lives should be like if we wanted to mimic the life of Christ – “For even hereunto were ye called: because Christ also suffered for us, leaving us an example, that ye should follow in His steps”. So Christ sets an example of what our lives should be like this Christmas season (and always) – Self Sacrifice.

How does one portray self-sacrifice during this season? Well, quoting Alf from the Christmas Alf Movie – “Christmas is not about how much you get but how much you give of yourself”. Now Jesus sacrificed a lot on Christmas day. Yup. He gave up His Throne, Kingdom and Splendor in Heaven to become a humble carpenter human being. He gave up all the luxury and riches and supernatural power to become a human being that falls ill, tires easily and is prone to well……die. And then much later He went on to sacrifice His life to atone for the sins of mankind. You can’t really focus on Christmas day unless you focus on the Cross. The two always go together. The cross is the purpose behind Christmas.

Why not sacrifice of yourself this Christmas? We are told to give to the poor, feed the hungry, look after those less fortunate and to remember the widows and prisoners. It takes a bit of sacrifice on our part to do all these things but we are required to look into these areas not only at Christmas but always. Jesus has commanded us to love one another. This doesn’t mean just those close to us but all. Love those in need, those you sometimes look down on and those you even dislike. Give to those who need even in a small way to begin with. Many churches and bodies around your city have ample means for this to be done with ease.

Use Christmas to glorify God. Christmas as it stands is more pagan than Christian. They’ve even taken Christ out of it and called it x'mas. Put Christ back into Christmas. Celebrate Christmas and make sure those around you know that very intimate connection between Christmas and Easter. It’s not all about Santa and gifts but more about Christ being born into the world. Christ commanded us to go into all the world and preach the good news to all creation. The birth of this good news is Christmas. Christmas is celebrated by many and it is an opportunity to let others know what Christmas really is all about and how it should impact a person personally. After all, Jesus did spend most of His time on earth teaching in the Synagogues or witnessing to people about who He really is.

If we look at the lives of the disciples we learn from the Bible that they devoted themselves to study of the doctrine of the Apostles, Fellowship, Breaking of Bread and Prayer. Which would come close to saying -spend time in your Bible: learn about Jesus, Jehovah and the Holy Spirit. Fellowship and the breaking of bread is your traditional Christmas lunch or dinner with family and friends. Don’t forget to pray. It’s Jesus’ Birthday. It would be rude not to give him a call or drop by to say hi. We know that Jesus’ first miracle was to turn water into wine. Wine is cool with me but that’s a personal choice. But the Bible does warn against drunkenness (know your limits). Praying also opens the door to miracles which Jesus spent a lot of His time doing.

One of my favorite Christmas carols of all times is the Little Drummer Boy. Come, we are called, a new born King to see. I have no gift to bring Him because all I have and do is nothing in comparison to His Majesty. But still, that’s fit to give our King. What can I do except play my drum, the best I can and then He smiled at me.

Christmas has a lot to do with you and your relationship with God. Make sure you make your heart right before God this Christmas and always. Invite Jesus into your Christmas celebrations and life this year. It doesn’t matter if it’s a merry little Christmas or if you are on a sleigh ride or for that matter run run running with Rudolf. What does matter is how you welcome the King into your heart.

Earth peace & good will towards men? Christmas in the wake of Mumbai gunmen

2008-12-01T03:48:00.000-08:00

“…..and on earth peace, good will toward men (Luke 2:14)” in the wake of Mumbai gunmen.

On earth peace? Good will towards men? These are statements recorded by Luke (the MD or Doc in Jesus’ time) when the angels of Heaven informed shepherds in the fields about the birth of Jesus Christ. This seems a rather hypocritical statement to make given we know the turbulent world we live in. The other day gunmen in Mumbai brutally gunned down 200 people and injured 300 more. Savage. There has never been peace on earth. Jesus Christ himself was subject to the most torturous death known to man kind together with being executed on a Cross (btw you never find people wearing symbols of gas chambers or electric chairs for jewelry now do you? unless you work for Deathrow records). Soon after Christ, Rome decided it had enough with Jerusalem and the Jewish uprisings and decided to crush it to a pulp together with Solomon’s temple. Mumbai terrorists. Full scale war in Sri Lanka. War in Afghanistan, Iraq, Congo, Somalia, etc. etc. etc. We see threats of War in the middle east, eastern Europe, etc. etc. In Matthew 24 Jesus himself says “You will hear of wars and rumors of wars, but see to it that you are not alarmed. Such things must happen, but the end is still to come. Nation will rise against nation, and kingdom against kingdom. There will be famines and earthquakes in various places. All these are the beginning of birth pains.”

This seems a rather powerful contradiction in the Bible. If you do look deeper into the Bible, you will find that there is a deeper secret (like Aslan describes it to the two girls in the Chronicles of Narnia). The angels were in essence heralding the birth of Jesus Christ. They were sent to let people know that the prophecies spoken by prophets such as Isaiah centuries earlier are now to be fulfilled. But why make false statements? The truth is - They aren’t. The peace they speak of is a different kind of peace. No not the inner peace or that mushy feeling but peace between two different parties of whom man is one.

Long before the time of Jesus on earth God gave 10 commandments to mankind. He wired this into our conscience so that we know when we do wrong (or the difference between right and wrong).

The 10 were –

1) Do not have any other gods before me

2) You shall not make for yourself an idol, whether in the form of anything that is in heaven above, or that is on the earth beneath, or that is in the water under the earth.

3) Don’t use God’s name in vein e.g. using the name of Jesus in the place of a 4 letter swear word

4) Keep the 7^th (Sabbath) day Holy

5) Honor your mum and dad

6) You shall not murder – Jesus goes onto say that hating is the same as murder

7) You shall not commit adultery – Jesus said even if you look at a woman / man in lust you have committed adultery in your heart

8) You shall not steal

9) You shall not lie

10) Don’t covet – have you really wanted someone else’s girl/boy friend or car or house or flat screen?

Do you consider yourself to be a good person? Have you broken anyone of these laws? What would that make you?

If you were to die today and you were to face God on judgment day, what verdict do you think He would give you? You could argue that you have done good things or are generally good or what you did was trivial in comparison to what others like the Mumbai terrorists have done. You could say that because God is love and a good God He will pardon you. Would a good judge or a bad judge let a criminal or law- breaker go unpunished? You see, God has to punish you. He has to condemn you. He has to hate the sinner. He wouldn’t be a good God or judge if He didn’t. Makes sense doesn’t it?

Right now you are probably excusing yourself thinking this is impossible to do or just crock. Seems rather bleak huh? Well I think we are all in the same boat. We all have sinned. God is love which is why He went about a massive rescue programme for mankind.

If you look at history and also the present, you would notice that a blood sacrifice has always been made to atone for man’s sins. i.e. a young animal is sacrificed in the place of a human being, i.e. a punishment is made in place of the man. These laws still hold however the accumulative sins of the world are too many to be atoned by all the animals we have. This is the reason God sent Jesus (His Son (i.e. Jesus proceeds from the Father like water has 3 forms solid, liquid, gas)) as a living sacrifice to die in our place. This free gift would be available to anyone who believes He did this for them. It’s kind of like wearing a parachute on a plane when you know the plane of life will one day crash.

So what does this have to do with Christmas and angels speaking about peace on earth and good will towards men? The peace they are talking about here is the peace between God and man. God has made peace with man and will no longer judge those who put their faith in Jesus as He will see them as sinless through the blood of Jesus Christ. Of course this does not give us the right to continue to sin. We are required to repent of sin i.e. have remorse for the laws we break, turn away from sin and put our faith in Jesus. This is the true Christmas message.

Jesus is not about religion (latin for 'return to bondage'). He’s not about customs or traditions. He’s about life eternal. How else will you atone for the sins or wrongs you know you commit with your conscience as witness?

Christmas is not about big meals, presents, santa, trees, decorations and reindeer. Christmas is not about Mariah Carey singing Oh Holy Night (I love her version btw :-) ). Christmas is about selfless sacrifice and the ultimate form of love. Everything else, Mariah included are add-ons, nice-to-haves. And well....nice indeed.

In these dark times, remember that Jesus said we would have trials and tribulations. But don’t be afraid. He also promised us victory. God has told us not to be afraid or discouraged because He will be with us even until the end of time. Heaven’s Mentality, that’s what we need in life today.

World cup and Air raids in Colombo

2007-04-28T16:22:00.000-07:00

We were watching the cricket world cup when the power went off. A few minutes later we heard two loud explosions. I went to the window of a bedroom. It was facing the direction of the sea and port area about 1 km away. I saw hundreds of orange rocket / bullet like lights being fired into the air. The sky was dotted with anti aircraft weaponary of some kind. There was also a spot light. It reminded me of the US invasion of Iraq, when the skies were illuminated with rockets and missiles. I heard random gunfire from AK47s. Heavy vehicles were speeding across the roads. The surface to air weaponary continued some very very close almost over our home. Another explosion reflected off the clouds. I heard more gunfire. No one knew what was going on. We heard ambulances.

A while later the power came back on. Immediately we heard more gun fire. I ran to the window. The sky was dotted again. I saw something flare up in the sky, not sure. I also saw something flying, it had lights on. Maybe a military helicopter. Losing to the aussies doesnt seem to matter anymore.

Madrid: Culture, Good Art, Crap art, Royalty, Paella and Fitur

2007-02-18T22:02:00.000-08:00

The Fitur 2007 travel trade fair brought me to Madrid on a solo business trip from the 31^stJan to the 4^th of Feb. I arrived on the 31^st morning (day of the trade fair). I got through immigration fairly quickly and found myself waiting for ages at the baggage belt. These amigos seems to be taking their own time with this. Come on hombres, I need to get to the hotel quickly, eat brekkie and sleep for an hour before going to the trade fair. ‘Manjana manjana’ won’t work today mate. 30 minutes later, my luggage turns up. It had gotten so bad that they even changed the flight number on the baggage belt. I heard a few customers rant off at Qatar airways staff at the Madrid Barajas airport over the matter. Note: Barajas is pronounced Barahas (take note Mr. Flight Steward on Qatar airways)

If you're paranoid about ‘being watched’ then walking through customs will get you all worked up. I couldn’t care much, been stopped a couple of times without any problems. I thought I had made it past the green line, cross the border into Mexico after robbin’ dat darn bank in El Paso Texas, when this green uniformed police geezer called out to me in Spanish. I’m in Mexico mate you cant arrest me now. Ok I’ll just shut up. I told him I don’t speak Espanol and then he asked me in English where I’m from. I told him

Sri Lanka

rock on baby yeah !!!!! and then he looked at my suitcase. He told me ‘its ok’, go. Buenos dias amigo! And Adios….. TAXI!!!!

Hola Espana! The Sri Lankan gringo is here…..

There was a long taxi queue and one of the geezers called me over. I think he had jumped the queue and it annoyed the guy in front of him because I was supposed to be his ride. The guy went up to the guy he had just nicked me off of and apologized. I showed the guy my little paper detailing the hotel address and he said si and we were off. He spoke to me in Espanol and I said I don’t understand and he couldn’t speak English either. He gestured with his index finger on his lip for silence. Funny guy. I saw the crucifix in his taxi and pointed to it and said Christian? He said si si and I gave him a thumbs up. Wish he was more careful in his driving, kept cutting people off and getting horned for it. We were off to Hotel Velada Mardid. 10 minutes later I was at my hotel. It was 9am, checked in. I was hungry. Asked the senorita at the reception what time brekkie was and she told me I was safe! Made it to my room. The receptionists spoke English but I could tell they were not very comfortable at all with it from their facial expressions. The lift is weird, you need to swipe it to make it move. Damn card wouldn’t work. How annoying??? Anyway made it to my room. Plenty of space, double bed for single use (where’s that girl friend when you need her?), satellite TV, big shower and good 4 star accommodation. Had a quick shower and ran down so as not to miss the morning brekkie. I love Spanish breakfasts. Spanish omelets rock. The variety of meat is far out! I had lil baby sausages, sliced sausages, 5 varieties of cold cuts and bread, coffee and peach juice. Well and truly stuffed. I made it back to my room and was out for the count on the bed for an hour. Before long, time to go to the trade fair. Suit on. Notes ready. Looking like a million bucks. Taxi!!! The trade fair was only about 10 minutes away by cab. The hotel is ideally suited for the trade fair. Man I m so tired. Jet lagged and exhausted.

I got to the trade fair and past the airport style security. I was given an access card for free previously so I just swiped in. The trade fair is made up of 10 halls, each the size of a football field. http://www.ifema.es/ferias/fitur/default_i.html The halls of interest to me were mainly 8 and 10 because we are more focused on Spanish hotels and wholesalers. The most representation was from tourist boards within Spain e.g. Costa Del Sol, Balearic Islands, Barcelona, etc. The scale of the trade show is only known when you consider that there are walking escalators between halls. The show wasn’t as big as last year. Spanish people do smoke a lot more than people in the UK. They also love their dried meats. Every stand I went to I was offered coffee and also a dried looking pork meat which was like a really thin slice of pork. It did wonders for your breath together with cheese.

The Wednesday and Thursday went well with the trade show. On the Thursday the hotel provided a shuttle service free for guests, to and fro the trade fair. There was a taxi queue a mile long after the trade event which made this a blessing. The trade fair went well, I covered every stall in every hall. Picked up a few posters. I spoke to all the people I could including hotel chains, wholesalers and hotel representation companies. If anyone asks me if I could have done better, I’d say, not a chance, everything that was there, I got it. I m a perfectionist at these trade fairs and left no stone unturned. Little bit about myself :- )

On the Friday evening, my mate from England, Nav, joined me in Madrid. I had finished at the trade show. He had arrived at the airport and was taking the metro to his hotel. I told him stop over at the Campo de Las Naciones metro and to come out, that I’d meet him outside. After the reunion, we took the metro to his hotel. He was staying at a 3 star Rafael hotel. Dropped off our stuff. Oh, at one of the metro stations we passed a chocolate / snacks stall. The smell was too irresistible. I wanted this chocolate covered wedge which turned out to be heart. Nope, couldn’t be seen carrying that around. Got two chocolate pastries. Smelt awesome. Real chocolate. Downed it and pretty soon, we were out the hotel.

We got back onto the Metro and were on route to Bank De Espana. Of course, its universal, every underground /metro walk way must smell of wee. We made it to Banco De Espana station, walked out and woh! This large building stood right before us. We figured it was the bank but then a quick look at the map revealed the bank was the not so grand looking building opposite and we had been looking at the post office (pic at the beginning of the blog post). The Fuente De La Cibeles (the goddess of nature and fertility on her lion driven chariot) stood before us. After taking pictures of the stone babe it was time to find the Neptune statue. A short walk away and we found the old codger. All stone in the middle of a round about. We took some pictures standing in front of the Starbucks. It was then time to head over to the Prado Museum.

A short walk away, airport style security checks and we were in one of the largest art museums if not the largest in Europe. I haven’t been too keen on art in the past but anyone with that notion need only walk in to understand. The paintings were exquisite. At the very entrance were two masterpieces by Rafael. One was the transfiguration of Christ. The other was Caida En El Camino Del Cavario by Rafael which depicted Christ carrying His cross on the way to Calvary (I am pretty sure anyone who has seen the ‘Passion of Christ’ would understand what this was all about). The paintings themselves were approximately 12 feet by 14 feet. Massive! No photo justifies what they look like in reality. It must’ve taken a lot of time, effort and skill to paint these. Fascinating and a must do. It’s amazing to note how much work would have gone into the painting. The sheer magnitude itself is breathtaking.

A lot of people ask what the Transfiguration was all about. The artwork makes more sense if you read the scripture from the Holy Bible taken from www.biblegateway.com in the book of
Matthew 17.

The Transfiguration

1After six days Jesus took with him Peter, James and John the brother of James, and led them up a high mountain by themselves. 2There he was transfigured before them. His face shone like the sun, and his clothes became as white as the light. 3Just then there appeared before them Moses and Elijah, talking with Jesus.

4Peter saidto Jesus, "Lord, it is good for us to be here. If you wish, I will put up three shelters—one for you, one for Moses and one for Elijah."

5While he was still speaking, a bright cloud enveloped them, and a voice from the cloud said, "This is my Son, whom I love; with him I am well pleased. Listen to him!"

6When the disciples heard this, they fell facedown to the ground, terrified. 7But Jesus came and touched them. "Get up," he said. "Don't be afraid." 8When they looked up, they saw no one except Jesus.

9As they were coming down the mountain, Jesus instructed them, "Don't tell anyone what you have seen, until the Son of Man has been raised from the dead."

10The disciples asked him, "Why then do the teachers of the law say that Elijah must come first?"

11Jesus replied, "To be sure, Elijah comes and will restore all things. 12But I tell you, Elijah has already come, and they did not recognize him, but have done to him everything they wished. In the same way the Son of Man is going to suffer at their hands." 13Then the disciples understood that he was talking to them about John the Baptist.

**
There were many paintings of Jesus Christ’s crucifixion. One of the outstanding images was by Velazquez which seemed to have a 3D effect to it. (Right)

John 3:16 ‘God so loved the world that He gave His only begotten Son that whosoever believes in Him should not perish but have everlasting life’. Thank God for Jesus and He’s coming back very soon! Are you ready?

(Left) Pentecost was the day when the Holy Spirit of God was given to Jesus’ disciples after His crucifixion and resuerrection. The Holy Spirit is part of the Holy Trinity and God’s very presence in and around those who believe in Jesus. It is through the power of the Holy Spirit that people are healed, people are comforted over their losses, demons are destroyed and blessings restored.

Other artwork included that of the conception of the Virgin Mary, the Glory of God and John the Baptist. Truly magnificent artwork. I strongly suggest taking time to sit down and absorb the sheer magnitude of the paintings as well as what the artist was trying to capture. Truly amazing. We only had 2 hours to look around the museum and ended up rushing through it. If I had a full day in the museum I know I’d be blessed to pay full attention to these masterpieces. The Prado itself is incapable of holding its vast store of paintings and only displays the select few. Within its vaults are a stock of the world’ best artwork which is worth several fortunes. The featured artist at this time was Tintoretto. Some of his nicest work was the Last Supper depiction.

Other art work included Goya, Velazquez, Rubens and Gaudi.

When we walked out, needless to say in awe, it was dark and cold. The temperature was about 8C in Madrid but the wind made it feel colder. I need a scarf. We found our bearings and decided to go find the Alcala Gate. We walked past the post office again, only this time it was dark inside with weird lightning flashes going on inside. We were drawn to 2 conclusions, one was that it’s haunted, and two, the postmen were rocking it tonight! We made it to the Alcala gate, just our luck, construction work. More photos and food beckoned. We made it back to the metro and headed over to find this place called Café De Chinitas to watch some flamenco. We were both hungry by then but made it to Gran Via (Sort of like the Spanish Oxford Street) and asked around for the café. These sweet old ladies seemed very amused and not speaking a word of English decided to escort us to the café, all the while chattering in Spanish with me and Navs nodding like dashboard dogs. She led us about 100m down this dodgy looking alleyway to the café. It seemed closed. The doorman came out and opened the gate. We were the first customers at 8pm. Weird, I thought Bill Clinton visited this place. Looked at the menu, 60 Euro a meal and 30 Euro for the show. Walked inside and the guy said the show only began at 10.30pm. And paella wasn’t on the menu so we thought, naaaaaaaaaaaaaaaaaaaah lets go. Up the alleyway and to Gran Via. Like two dogs in search of a bone we sniffed around all over the place to find some paella. Nothing! I finally ended up stopping two policeman and one of them speaking very little English stated in an amusing passionate way ‘No no no no, no paella for dinner, only for lunch’. They both looked funny trying to explain to us what seemed like don’t eat paella for dinner. Come on Spaniards! Disappointed we headed over to this Italian looking restaurant. We walked in and into the main restaurant area. Looked at the menu, voila Paella! Minimum for two people. Perfect! Paella it was! Bit salty but nice. Used the men’s room and some guy walked in with tooth paste to brush his teeth. Anyway, time to get back to the hotel. But first, some chocolate was needed. We made it to a Starbucks and grabbed some hot chocolate. Nice! After that, time to grab a cab. Navs decided to use the metro. I didn’t know where the metro was in relation to my hotel so decided on the safer option and cab it was. We drove past the Alcala gate and the Ventas bull ring and headed back to my hotel. Knackered! Time for bed!

The Next Day …..

Woke up and decided to do my reports for the trade fair. Was supposed to meet Navs at 10am. Got a message saying he’s washing his hair and he can’t make it till 12. Git!!! So batty of him! Anyway, found out where the metro was in relation to my hotel (it’s the same metro station as the one I used last year!) and took it to Puerta Del Sol or the Sun Gate. There was a huge statue of a bloke on a horse, must’ve been someone famous. There’s a bell tower as well and whenever it strikes you’re supposed to eat grapes. Unless I got the wrong bell tower, I couldn’t find any grapes! But I did want to find the bear with the strawberries. Yes, Madrid’s symbol is a bear eating strawberries from a tree. It’s supposed to state the abundance of the two. In my time, I’ve not seen one bear or a strawberry tree. Navs called shortly and said he’s next to a bloke on a horse. Found the git, Navs that is. We did the tourist thing and posed with the bear and the strawberries.

Next stop, find out where Plaza Mayor was. Some street signs and a map to help us out and we found it. The Mayor is a square and there was a big audience and what seemed to be like a Spanish horse show going on. There were white stallions trotting and dancing to music with Spanish cowboys on them with their fine black suites and hats. Every horse trot and movement was to rhythm and it was so graceful. People in the crowd kept saying ‘cavillieri’ or something like that which is what they are called I assume. Plaza Mayor has buildings surrounding it which are now restaurants. It used to host bull fights it seems. I don’t like bull fighting, its one sided. Give the bull a bunch of knives and train him to fight, oh, and in fairness teach the el matador how to charge like a bull, then we got fair play.

Navs wanted to watch the football. I had banned him. We did make it this Irish pub showing the rugby, England playing Scotland. I wasn’t interested so we walked out again, Navs whinging all the way. Next stop, the Cathedral and Palacio Real.

Stopping at a few gift shops along the way but not buying anything we made it to the Cathedral de la Almudena. Incredible looking building. And next door to it, the Palacio Real (Royal Palace). The Spanish royalty don’t live there anymore. We made it into the courtyard after paying the entrance fees. There was a sign stating ‘Taquillas’. I got excited thinking alcohol was on the cards but it seemed it translates to ‘tickets’. Took loads of photos of the palace and the cathedral which was right in front of it. The entrance was extremely spacious and one could tell that military parades may have taken place here. We made it into the palace. We kept hearing guards yell ‘No Flash!’. You were allowed to take photos but no flash. The palace was cool. It had two white lions up a stair case and then a series of rooms. There were large rooms for getting dressed, bed rooms, porcelain rooms, throne rooms, dining rooms, rooms rooms rooms rooms rooms :-P And each room was supersized. What struck me most was that each room had amazing paintings on their ceiling. Some were Christian art work and others just made to look pretty. We followed the guides along, not being part of the group, but just to listen in. The throne room was dark once again and didn’t house much of a throne. The whole palace seemed to have an abundance of carpets and could have done with better lighting. The chandeliers were large themselves but didn’t emit much light. It wasn’t too long before we had finished. It was nice, seemed a bit dusty and dark and nothing in comparison to other royal palaces like the Hampton Court Palace in London.

Out the palace and in search of Plaza d’Espana. We found our way to the gardens outside the palace which were beautiful. There was a large pond together with well-cut garden work and hedges. We posed for photos of course and I got in the way of someone else’s photos too. Out there is a Spanish girl with a photo of herself and me waving my hands in the background. If you ever read this, please send me the photo :-)
A short walk away and we were at Plaza d’Espana. We passed what seemed like a war memorial. The plaza itself wasn’t much. Just a fountain. There was another fountain with two naked girls collecting water. Nice butt.

It was cold and we needed hot chocolate. We found ourselves at Starbucks, grabbed some hot chocolate and walked back towards the souvenir shops we had seen before. Btw that was a sad hot chocolate in comparison to the one the night before. There was something going on, the police had cordoned off a road and were diverting traffic. Reminded me of Sri Lanka only in the case of Spain, they didn’t just block you off, they had alternative routes figured out for you.

We found ourselves in another souvenir shop. There was a German girl behind the counter. A strange man walked in eating pop corn from a bag. Kept asking for cigarette lighters and looking around. It obviously scared her and she asked me if we could stay until he left. No problem! He eventually wandered off. We bought some stuff and used my credit card. What happened to trust? She asked me for my ID to prove it’s my card. Hehe had my work ID fortunately. I’ll look after you senorita but hey tis ok if you don’t take my word for who I am. Kidding, its proly just procedures.

Hungry!

We found ourselves in a Subway. I got a ‘half’ subway with meatballs on it. Saucy! What next? Got back on the metro and went to the Reine Sofia art gallery. The art gallery itself looks beautiful from the outside with its see-though elevators. Picasso was the main attraction at the museum, or he was supposed to be. Looking at the art, me and Navs were slightly baffled. This is not art! Its rubbish! The paintings were just random gibberish! For example, there was a white background ‘painting’ with black dots on it. And the lady told Navs off when we tried to photo it just to show people cause they would never believe this rubbish…….. my attempt at recreating it is below :-P I also remember doing the same masterpiece when I was 3 years old.

We made it to Picasso and his most famous work - the ‘Guernica’. It was in tribute to the city Guernica which was flattened during the world wars. An American dude explained it to me as well. I don’t like Picasso much, all the art looks warped or messy or twisted. There’s nothing clear or pretty about it. It’s just a mesh of warped figures mingling in a weird way. He’s strange collection gets worse when you look at the sketches of men having sex with women, and then horses and cows. Horses and cows mating together with people and a half bull/half man having sex with a woman. Wonder what went through his mind? On second thoughts, I’d rather not! The museum takes a turn for the twisted worse on its next two floors. I don’t know how broad you can call art but to me it’s all nonse and a waste of space. What’s the point in stacking old tv s together showing a tap with water running, or just pieces of metal, or some weird excuse for porn (a woman suspended from a rope splashing paint on a wall). Every room gets even stranger until you begin to realize that this place is for those people who don’t watch sports or listen to music or go out with friends or who don’t see the ocean or trees much or don’t eat sweet food and drink water anymore. Very strange. I was very happy, or more so, ecstatic to be out of that one.

Outside there were the remnants of a pro-Spain protest again terrorism. I love the Spanish people for their passion and patriotism. There were Spanish flags everywhere. We made it back to Puerta del Sol and then to Plaza Mayor. We were in search of paella yet again! We went around all the restaurants before selecting one. You got to be careful cause you get hustled into some restaurants and when you decide that you don’t want to eat there, the guy gets a bit irritant. The one we selected had pictures of Hillary Clinton with the owner so if she’s been there, it must be good. Needless to say, Calamari for starters and paella was fabulous. I’m sure Hillary would have had the same and enjoyed it too. stuffed. We walked out. Straight to Ben & Jerry’s for ice cream. Pretty soon, made it back to Sol and helped the Navs out with his metro route back to his hotel. Took a cab back to mine after bidding him farewell.

Madrid, it’s a beautiful city, rich in culture and life. It’s an emotional passionate city and I would be more than happy to return here again.

Jesus is coming very soon!

Jo.

Marine! Marine! Move it son! Jump that Wall! Row that Boat! Get under that barbed wire! Hardcore! And whatever happens son, look after your egg......

2007-02-08T22:49:00.000-08:00

Saturday 20 January 2007; morning, wake up 0550 hours. ETA at the office 0625 hours for immediate departure to the training camp.

Grabbed something quick to eat. Arrival at work 0625 hours. Departure 0730 hours (We are notorious for late departures from work) . Today is the day that 19 of us were being taken to a lake site called Thotupola on the Bolgoda Lake about 45 minutes by coach from our work place in central Colombo. I had been on this course before but it had been a while so I volunteered together with Sean and Sunny to help out the newbies at the company. This was part of an outward bound training course at the Bolgoda Lake near Colombo in Sri Lanka.Arrival 0815 hours. Found ourselves drinking tropical fresh juices whilst being briefed on the day's mission. The training was organized by a company called Wild Holidays and comprised of a Malaysian outward bound instructor, a graduate from environmental studies in Sri Lanka as well 4 ex-commando Sri Lankan army /special forces personnel. One of them looked like a drill sergeant (goatie and a cowboy hat). The newbies were asked to write down on a white board what they would like to achieve from the training course. Some of the pointers included – relax (far out!), have fun, exercise, motivation, communication, get to know everyone, strategy, team building, etc. We were each given an egg. We were told to look after it and give it back to the instructors at the end of the course. We were asked to envision it being our company that we are to look after. I envisioned sausages, bacon and a fried egg next to it. Imagination is so sweet.Hope it was a chicken egg, didn’t know. Mental note : shaking it a bit didn’t reveal its identity (you do strange things sometimes).

The course began with some rigorous stretching. One’s legs were supposed to be where one’s hands were. One’s groin where one’s mouth was (not to be taken literally or tried at home!) We were made into pancakes. Like that elastic guy from Fantastic 4 or 5 was it. Commando style and elastic, we were then taken way back to our child hood. The kind of stuff that would haunt you if you were running for presidency and your rival digs up this mud. We were asked to go touch ten trees and come back with a partner. We were asked to pretend to be butterflies and flap around the garden. Then were told to pretend we were on a motor bike. Then we were told to put one and then two passengers on board our bikes. Will this ever end? All while our HR manager was happily taking photos. Must remember to hire her as my campaign advisor when I run for office. Either that or deny ‘sexual relations with that woman! (Once again, not to be taken literally)’. We were split into two teams. We were asked to come up with a name for our team. One of the guys ('young blood') suggested Jackie, so Jackie it was. He later tried to justify it with Jack Daniels and Jackie Chan. No luck my friend. We are the commando unit named Jackie. We were asked to run through a military style course as teams competing against the clock but with rigorous safety in mind.
1) Cat walk – walking across thin elevated poles. Easy as it seems but not very good for big guys like me with big feet, twinkle toes and big bodies to balance. For me, the most daunting! I must ve looked funny. Like a big guy on a tiny cat walk with little underwear. Dont imagine that please.
2) Tire run – running through tires – twinkle toe time!
3) Scaling a wall – my favorite! Over 6 feet tall and a hop over for me. Everyone else was literally thrown over or like the road runner cartoons – slam into the wall.
4) Walking the rope – balancing oneself on a rope and walking across while holding onto a suspended piece of rope. Why? I don’t know.
5) Barbed wire – crawling under them. But in this case, it was plastic wire. Move it Move it!!
6) The tunnel – crawling through an under ground tunnel. I wasn’t allowed. My shoulders wouldn’t fit through.
7) The monkey bar – jumping onto the gorilla / monkey bar and walking across (with your hands!). Hey I did this twice. Also got to help the girls by carrying them across. Always an ulterior motive, terrible man I am!

That was just the beginning. The big stuff was yet to come.

Abseiling! The safety equipment for abseiling is weird i.e. the harness. It’s like wearing an overly enlarged jockstrap. Anyhooooo, we had to climb up about 5-6 stories of this specialist tower. The last set of stairs was a ladder and not for the Happy Feet out there. When you’re up there, the scenery is breath taking. Unless you're crapping yourself cause of the height. I remember being unhappy last time but this time I just enjoyed the view. Bird's eye view of the lake. When my turn came up, I sat down on the edge. Got strapped in to my jock strap :-P and was asked to let go of the railing. That’s the tricky part cause your mind starts to play with you and says ‘can this thing hold my weight?’ I let go and was being held up by a rope from the top of the building. It was all about letting go. Good lesson to learn. Trust. Trust that jock strap son. Trust it good. Was finally allowed to hold the abseil rope and did little jumps all the way down. Easy stuff. Adrenaline rush! Loved it. Oh, had to make the guys laugh a bit, kept asking for a parachute! I was actually serious. Ok not.

Lunch! Sri Lankan rice and curries! Fantastic!

After which it was wall climbing. Jock straps on. It didn’t look very safe to me. The safety rope was being held physically by a guy. The rope went to the top of the wall, through a loop and down, and fastened to a guy standing on the ground. No one would be able to lift me up or hold onto me if I fell. Brains moved in, no thank you. Jock straps off!

Aerial rope time! Jock straps on again! Life vests on. Why don’t they have life vests that fit me! I couldn’t breathe. Had to undo it and say I ll put it on later. Another long climb up another tower. Steeper stair cases and an even steeper ladder! And carrying a metallic pulley with you all the way. When you reach the top of the tower, the entrance to the platform is made for little people. I couldn’t fit though. I blame it on the life vest. They strap your jock strap to the pulley. They then strap your pulley onto the aerial rope cable. You have to put your hands through the loop, the pulley then runs down the rope and into the lake. The difficult part here is you have to ‘jump off’ the building for the pulley to take you to the lake. They called me the ‘jet’ cause of the noise the rope made when the pulley rolled down. It was like an aircraft taking off. When I landed in the water, splash! Oh and the lake waters tastes brackish. The water isn’t deep at all. With life vests on you can lean back and fall asleep on the water which we were more than happy to do before swimming to shore. Don’t forget to throw straying water plants onto your friends. And if someone talks too much just splash some super salty water on them.

Last item on the list, kayaking. We had to use flat top, two person kayaks. Me and Sean got the boats out, helped the ladies with carrying them. We got in the water, me in the back, Sean in front, one of the first out and ready to go. Heard a bit of a sound to the left of us, looked around, two guys racing towards us. Laughing and taunting away. Hang on guys, break! Use your paddles! Row backwards! Nope. Their kayak impacted where I was seated and climed onto me. One moment you see a boat climb your lap, the next minute, all green! We toppled. Emerged; contact lenses in tact. Sound of laughter. Very funny guys, my ribs hurt! Getting back onto a kayak with a life vest on is not easy. You seem so much heavier. We had to be helped back on. One by one. Sean boosted me on while two instructors rowed up next to us to hold the boat in place. When I got in, I had to drag Sean in. We were last of the kayaks thanks to the dip. We had to kayak around San Michel’s Island and back. Used those hefty shoulders and arms to row that kayak. Pretty soon, it was flying. Sean kept leaning back saying his stomach was hurting. When we got close to the island the water was a bit choppy. To our pleasure we saw our ‘hit and run boys’ being overturned in polluted water by two girls. Sweet! We overtook some of the party and raced around the island. We did it in rows of 10 while resting in between. Being in the back I had to navigate the boat. When we got into rhythm that boat cut through water like a hot knife through butter. We made it! Was peacefully waiting in queue to take our boat out. Looked to the left. Two girls, not rowing not doing anything and not bothered, just seated, coming at us. Ummmm. Stop the boat? Nope! Green, drenched!! Only this time we were in shallow water. Helped the girls control their boat and helped carry the boats out. Boats seemed so much more heavier taking them back. Lot of people couldn't carry them. Not me, hardcore!

It was a quick dip in the pool. We all bathed in the ladies wash room by mistake! And into the pool, cut our feet on sharp tiles and played a game of water basket ball which seemed more like water rugby. Fun!

It was 0600 hours - review time, the egg hand over (I wrapped mine in tissue, hid it under a glass and then later, in a gutter. Innovation. My hopes were dashed when I had to hand it back, I wanted to fry that baby with bacon or sausages) and back home!

What do we learn from all this? Why do companies get employees to go on outward bound training courses? Is the transfer of learning back to the work place effective? Or is it just to get to know everyone? Remember the list the newbies wrote in the beginning, they achieved most of it. But will they implement what they learnt on Monday morning in the work place?

Let me know your thoughts or experiences.

Sweet day!

The Real Saint Nicholas

2006-12-05T21:59:00.000-08:00

I found this article on ChristianityToday.com at http://www.christianitytoday.com/history/newsletter/christmas/nick.html

Interesting - the Santa Claus!

The Real Saint Nicholas
by Ted Olsen, former assistant editor of Christian History

December 6 marks Saint Nicholas Day, and I thought I'd mark the beginning of the Christmas season by telling the story of Santa Claus's namesake. But before I do, I should remark that, historically speaking, there's not much we really know about Nicholas. Though he's one of the most popular saints in the Greek and Latin churches, his existence isn't attested by any historical document. All we can say is that he was probably the bishop of Myra (near modern Finike, Turkey) sometime in the 300s.

That said, there are of course many legends about Nicholas, and since these have influenced people throughout history, and they likely illustrate something about the historical man, they are fair game for a publication, like ours, devoted to Christian history.

Supposedly, Nicholas was born to a wealthy family in Patara, Lycia. His parents died, and he inherited a considerable sum of money, but he kept none of it. In the most famous story about his life, he threw bags of gold through the windows of three girls about to be forced into lives of prostitution. At least that's the most common version of the story; there are others, including an excessively grim one where the three girls are beheaded by an innkeeper and pickled in a tub of brine until Nicholas resurrects them.

After a couple of miracles (he's sometimes called Nicholas the Wonder-Worker) performed while he was still a boy, Nicholas was chosen by the people of Myra to be their new bishop. But it wasn't long before Diocletian and Maximian began their persecutions of Christians, and the new bishop was imprisoned.

When Constantine became emperor, Nicholas was released with countless others and returned to his preaching only to find a new threat: Arianism. According to one biographer (writing five centuries after Nicholas's death), "Thanks to the teaching of St. Nicholas, the metropolis of Myra alone was untouched by the filth of the Arian heresy, which it firmly rejected as a death-dealing poison." Other biographers claim Nicholas attacked the heresy of Arius (who denied the full divinity of Christ) in a much more personal way—he traveled to the Council of Nicea and slapped Arius in the face! As the story goes (and this should be taken as fantasy because there are pretty good records of the council, and Nicholas isn't mentioned), the other bishops at Nicea were shocked at such rude behavior and relieved him as bishop. But then Jesus and Mary appeared next to him, and they quickly recanted.

That's the questionable legend of Nicholas. But not the end of the story. Even by the reign of Justinian (d. 565), Nicholas was famous, and the emperor dedicated a church in Constantinople to him. By the 900s, a Greek wrote, "The West as well as the East acclaims and glorifies him. Wherever there are people, his name is revered and churches are built in his honor. All Christians reverence his memory and call upon his protection." The West became even more interested when his "relics" were taken from Myra to Bari, Italy, on May 9, 1087. He's said to have been represented by medieval artists more frequently than any saint but Mary, and nearly 400 churches were dedicated in his honor in England alone during the late Middle Ages.
With such a popularity, his legends inevitably became intertwined with others. In Germanic countries, it sometimes became hard to tell where the legend of Nicholas began and that of Woden (or Odin) ended. Somewhere along the line, probably tied to the gold-giving story, people began giving presents in his name on his feast day. When the Reformation came along, his following disappeared in all the Protestant countries except Holland, where his legend continued as Sinterklass. Martin Luther, for example, replaced this bearer of gifts with the Christ Child, or, in German, Christkindl. Over the years, that became repronounced Kriss Kringle, and ironically is now considered another name for Santa Claus.

Anti-Christs in Sri Lanka

2006-11-27T21:45:00.000-08:00

Shame on them.

Violence Against Christians Escalates in Sri Lanka -
Sri Lankan Christians are facing more intense persecution as the trend of mob violence continues to spread in the country.
by Daniel BlakePosted: Monday, November 27, 2006, 10:16 (GMT)Font Scale:A A A

Sri Lankan Christians are facing more intense persecution as mob violence becomes an increasingly seen trend in the country, Christian Solidarity Worldwide (CSW) has told Christian Today.

As fighting between the Sri Lankan army and Tamil rebels continues, mob violence against churches and individuals across the country has increased dramatically.

On 22 November 2006, the Lighthouse Church, Mawatura, Gompola in Kandy District, was attacked while the pastor and a church worker were inside. Rocks were thrown at the building, shattering the front window, and the church worker was seriously injured when a rock hit him on the head, CSW report.

Ten days earlier, on 12 November 2006, members of the congregation of the Assemblies of God Church in Yakkala, Gampaha District, were prevented from attending a church service by a mob of over 100 people, some of whom were armed with clubs.

Four Buddist monks accompanied the crowd of attackers and anti-Christian posters had appeared on the walls. Only two policemen were sent to the scene initially, but they were unable to control the crowd. They had to ask for re-enforcements twice before twelve other officers arrived, says CSW.

Four days later, a young woman from the congregation had a container of black oil thrown over her as she travelled to the home of the pastor and his wife, Christian Today has been told.
The church had been threatened in a similar manner two weeks earlier. However, one major concern remains the reaction of the local authorities, as in this instance police protection was not provided at all despite previous assurances. The church has temporarily stopped holding services as a result of developments.

In Kandy District on 12 November, the Sunday service at Mizpah Prayer Ministry was disrupted by a crowd of 35 people who were accompanied by 12 Buddhist monks and a Provincial Council member. The church’s pastor reported that the mob threatened to flatten the building if the congregation gathered together to worship again, CSW has reported to Christian Today.

On the same day, four members of the Prayer Tower, Anamaduwa in Puttlam District, were threatened by a group of men as they returned from a funeral. They were told not to return to the village and were hit with fists and rocks.

CSW’s Chief Executive, Mervyn Thomas, tells: “At a time when ethnic violence is escalating in Sri Lanka, this recent spate of religiously motivated attacks is particularly discouraging. We call upon the authorities in Sri Lanka to ensure that all citizens have the opportunity to practice their chosen religion with out fear of harassment by mobs and urge all faith communities to show tolerance and respect for one another.”

London: World Travel Market 2006, Queen Rocks You and Hill Song!

2006-11-22T23:54:00.000-08:00

November 2006 brought me to London on work for the World Travel Market. London is my home away from home and I found myself frequenting the usual places such as Piccadilly Circus, Leicester Square and China town sipping down some of that mango bubble tea. Dim sum - I don’t know what you make of it, I guess it depends on the restaurant you go to but to me it’s the Chinese equivalent of Spanish tapas. I love the meat varieties that’s for sure. One thing that annoys me about Chinese restaurants in London is that they treat people like cash cows. You have to queue outside for some time to get in, you are hustled in to the restaurant when there are available seats and God forbid you stay one minute longer than when you finish your meal cause you are hustled out immediately. It’s a supply chain. Fast food. Come on, you need to slow down to enjoy the meal. However, the food is incredible! Try the Four Seasons restaurant in Queensway, its got the best duck you have ever eaten and the staff are pretty funny too.

I found myself watching the fireworks on Guy Fawkes day. It’s strange, the bloke tries to blow up parliament. He’s captured and ruthlessly and brutally tortured to death before his head is stuck on a pole in the city as a warning to others (check out the London Dungeon for this!), and what do the Brits do, they make it a firework festival. Well rock on! The best way to do it was at my mates place. On the 17th floor of his apartment complex it was a bird’s eye view of the fireworks from across the many parks in London. It’s amazing how pyrotechnics work. I love the fireworks that explode several times in the air i.e. the initial explosion triggers the mushroom scattering and then individual pods explode after the initial explosion. I also got a more personal view of the fireworks outside Norland Square in Holland Park. Also saw the biggest bonfire I’ve ever seen, it was over 12 feet in height. And, yes, I did want to head out in my fireman’s outfit with a hose pipe from the garden, but they already had an old lady with a water bucket just in case. So outfit off, reserved for the 2007 fireman calendar.

‘Queen: We will rock you’ during the week and Hill song on Sunday
If you find yourself on Tottenham Court Road you can’t miss the giant Queen statue outside the tube station over the Dominion Theatre. It the theatre production of Queen: We will rock you. Awesome! The storyline is about how commercial boy bands ruined the music industry destroying the legacies of Elvis, the Beatles, Aerosmith, Queen, etc. (not too far from the truth!). Commercialized pop makes people robotic in their desire for music and anything renegade is unheard of. Musical instruments have been destroyed and the corporation rules with an iron fist. That is until the prophecy is fulfilled when Galileo meets his fiancé Scaramoush and they go in search of the guitar that would liberate people from the corporation! It’s quite funny, you get to meet the martial artist big black dude named Britney Spears and the rest of the crew, see hot pants dance to Radio Gaga, watch an old bird get a Brazilian done (not what u think!), ummm scary bush (you’ll know what I mean when you watch it), listen to live music and join in the singing. The sound track is awesome! You hear classics like Radio Gaga, We will rock you (audience joins in), Bohemian Rhapsody, I want to break free, Seven seas of Rhye, etc. It’s hilarious! Even if you are not a Queen fan, you will enjoy this masterpiece from London’s West End. Rock on!

On Sunday, the theatre turns into Hill Song London! With free entrance at 10.30am, 1.30pm or 5pm. Now this is a masterpiece. Live alternative rock music, beautiful lighting and choreography as well as fun motivational speaking. http://www.hillsong.co.uk/ You got to go to Hill Song. The theatre is usually packed in with lively friendlies so best get there early. Don’t forget to link up with a connect group and go out to either Nando’s or GBK (Gourmet Burger Kitchen – best burgers in the world, try the Caribbean or New Zealand burger, wyckid!).

World Travel Market
The WTM is London’s premier travel trade show. It’s at the Excel centre at the Docklands, London zone 3, Custom House tube on the DLR, overlooking the Thames. The trade show was fantastic this year with more visitors than the last year and from the general feedback, more business contacts than last year. It’s the premier event for anyone looking to target the UK outbound travel consumer. It occupies both halls of the Excel. Can’t believe Benny Hinn filled this whole centre up as well on his crusade, London’s Calling! http://www.wtmlondon.com/ Being a visitor to the WTM you have to plan in advance. Apply for Meridian Club membership before hand so that you have access to club lounges (good place to eat when there is hardly any room to sit and eat at the show itself due to the large crowds). You will have access to the exhibitor listings on the site. It is good to write to exhibitors in advance and make appointments prior to the show because at the show itself everyone is busy. Once you got an appointment make sure you know where there stand is. Print out the floor plans in advance and mark out where your appointment stand is. Wear comfortable shoes! It’s a business event so gentlemen, suit up. Be a don, be that mafia boss for 4 days. Look good, make sure you know your negotiation skills, make sure you know your statistics, make sure you are up to date in travel and technology and join in the parties!

Brazil brought over their Capoera team. Dancing & fighting, interesting. But I prefer kickboxing. This year saw Trinidad and Tobago impress everyone with their scantily clad senoritas. If you went to the after show party on the Monday night you would have seen the opportunists dance with them and enjoy the food and drink. However, not too far from their stand you would find Antigua who brought over a wyckid Caribbean band. That was a crowd magnet. They were hilarious and sang amazing Caribbean tunes, sometimes remixing English songs. I’ve never heard ‘You sexy thing’ sung that way!

The Intercontinental Hotels hosted this year’s top club event. It was held at Club Cosmopolitan. Yours truly was invited. Was an incredible event! But that’s all I m allowed to say.

Thursday night saw the Oxford Street lights come on for the Christmas season. The streets were packed with teens trying to glimpse the All Saints who were flicking the light switches on this year outside Selfridges. On Regent street, I didn’t like the theme this year as much, I preferred last year’s Ice Age 2 theme. All the department stores were lit up beautifully although I think Debenhams out did them all. I found myself at Harrods, classical Christmas music, live opera, expensive shopping, a good Friday out. Their Christmas world rocks and so does the pet store.

Walk by Faith!
Jo.

Melbourne: A Flinders Shark Named Puff Puff Billy

2006-10-30T23:47:00.000-08:00

Melbourne! Australia! G’day mate!

First impressions, was 4 in the morning and was driven through a tunnel which was said to tunnel under a river. Had leaks in it apparently. I could actually see the water trickles. Good morning Australia, how are ya? Melbournite roads reminded of England and the houses reminded me of suburban England. Good mix of city and country. Got to the house, met up with the family, chilled a bit. Cousins rock btw. But this isn’t a family guide, tis a travel guide maite so will continue.First stop Day 1 (After a brief encounter with Miss Australia 2006), Melbourne Aquarium, it was faaantastic! They had enormous sharks with rows of dagger teeth and enormous sting rays with huge barbs. Those sharks got razor sharp teeth. The underwater tunnel made it feel like you were in there world. Quite humbling.. I got to say though the highlights of it all, besides the ‘Melbournite Twosome’ hitting on the ticket lady at the counter - was the calamari. They had enormous calamari in a tank and I got to admit, thoughts drift towards what they’d taste like with chips and lime. Hmmmmm. The aquarium has this hydraulic seat ride that had nothing to do with - fish. You sit on this hydraulic chair and it straps you in like a plane. You look at the big screen in front of you and you seem to be on a truck of some kind going on this rough plain. The seats move as when the truck moves. The ride is incredible, at times it feels like a roller coaster only more fun. The truck goes through steep falls and high rises and tends to bang on everything in its way. Awesome experience! Before I forget, the aquarium houses the largest giant squid caught in captivity - dead. Seemed a bit frozen, nonetheless this Sri Lankan boy has now seen giant squids. They even had its eyes! The ‘Melbournite Twosome’ – true geezers. Anything for a laugh. I got to admit, a 100 meters distance from the Crowne Casino, Melb1 pulls out a VIP card, pulls down his driving window and waves it at the security about 100m away. The guy didn’t even stop us, just opened the barricades as Melb1 speeds into the VIP parking lots at Crown Casino. Guy’s a geezer for gambling, lucky fingers I say. He’s well known at the Casino, golden boi. Went over to Giorgio’s for dinner. Day one in Melb allowed me to savor Barramundi fish and chips, fresh, beautiful, hmmmmm. Reminds me of that calamari at the aquarium.

Day two, whisked off to Catholic Church by Miss Australia 2006. Maori choir and all. I m not Catholic but with Miss Australia 2006, anyone could be Catholic. The day went well, found myself in Melbourne’s biggest shopping complex, wish I could remember the name right now, yeah yeah Chadstone! A good Chinese meal, a few gadget shops with sex toys (I didn’t know before hand!!!) and off to Koko Blacks. The best coffee latte I’ve had in Australia. Actually it’s the first, but nevertheless it rocks! I m a gourmet coffee drinker or so id like to think, and this one fits the bill. The evening saw me, Melbournite twosome and ‘blonde illegal ’ (kidding if you ever read this love!) on our way to Penguin Island or Phillip Island as its called. The Melbournite twosome call it the fiery penguin island. Why?? I don’t know. It was the end of the grand prix on Phillip island and the roads were swarming with bikers. Loads of Harley Davidson’s flying all over the place, guys doing bike stunts and racing on roads, was awesome!! Made it to fiery penguin island, were a tad bit late but literally ran to the sea shore. They got me wearing this Eskimo kit but it wasn’t cold at all. Got to see a few of the little fellas along the way. They were, well, very cute. Lovely little fellas. Saw a few of them come in from the sea. Saw a lot of them head for boroughs. Saw two of em mating too, rare I believe. Got me thinking. Anyhooooo, I got screamed at by the enormous lady for taking a camera phone pic of the penguins. Went and spoke to her later, now anyone reading this – don’t take pics of the fiery penguins even with no flash cause it only gives the idiot with flash camera the impression that you can take pictures and blind the penguins!!! Did you here me boi? Oh btw, check the bottom of your cars when leaving, you don’t want to run over any penguins. Funny enough it was only me checking under the cars on all fours. The rest of the crew found it funny. I m a nature lover, I can’t help myself.

The crew was starving so they stopped over at Mackers (yup Australians call McDonald’s – Mackers. Weird bunch. What’s wrong with McD’s). I was told off for not knowing what Krispy Kreme was. So I had to be educated. Was taken to Krispy Kreme’s and given a tour of the making procedure. I was fascinated by the donuts, moving on the assembly line, being glazed and then being ordered a whole box of it. I was reserved over these million dollar donuts they keep raving on about but one bite……..#*#&#$&*!#$ got damn it white boi !! that was some hot good damn nice more nice beautiful !!! (Now now Jo control yourself). 20g of fat per donut and 4 donuts later, string hoppers and curry…..mmmmmmmmmmmmmmmmmmmmm. Fooooooooooood.

Monday saw me head out with Miss Australia 2006 to the Melbourne zoo. Got there a bit late, I always seemed to be late in Australia. There was this large enclosure and there were 6 enormous male lions in a smaller cage pacing up and down like dogs just about to be let outside. They were going crazy. What’s amazing is the sheer size of them. The trap doors opened and the lions bolted out into the enclosure. Saw two of them have a go at one another. There were legs of meat hidden all over the place. One of them stuck its head in a plastic garbage can to get a leg of meat. The zoo had this wyckid pair of seals. Seals are awesome animals, they swim great lengths with just the one or two paddles. Where as put me in a pool and you got chaos…… They were being fed and came out the water and made a bit of a racket. Loud fellas. I finally got to see Kangaroos, Koalas and Emus! This is what Australia is all about! Zoo done, city here I come.

Got to Flinder’s street station. Looked incredible, beautiful yellow architecture. Federation square was pretty neat too with different designer buildings and structures. Odd shapes and sizes, a mini Eiffel tower, what more could you ask for? Lovely city centre. Very quiet even at rush hour - in comparison to London and other European cities. Walking in Melbourne at night is romantic, especially when it involves dancing with Miss Australia 2006 along the roads. Hmmmmmm. Found our way to Rialto towers i.e. the highest point in Melbourne and an observation deck. It had an incredible view of Melbourne, absolutely stunning view of the whole city. A sea of black with little dots of multi colours. They let you step outside and the wind lets you know how high you are. Found our way to the Yarra river. A good Thai restaurant, an amazingly beautiful night time walk by the river and day 3 done. Btw there was supposed to be fire sprouting out of these concrete structures, must’ve rained, they didn’t work.

Day 4 saw me and Miss Australia 2006 heading out to the Ding Dong ranges. Sorry Dandenong Ranges. Its an hour’s bus drive from central Melbourne. It’s a beautiful part of Victoria, smack bang in the country side and the middle of a forest. Australia is the only country in the world where bus drivers greet you on and off the bus. Oh, and they also stop a full bus to go have a cigi or coffee and come back. Got to love Australia!! The people are friendly, every person you pass by greets you. Stayed in an award winning cottage owned by a lady named Marg. She picked us up from the bus station. That was the most unique SUV I’ve ever been in. It was black when bought but now its brown. The back seat where I was had dog biscuits all over and the dustiest black sheep wool seats in the world. Got to love Marg, personality personality. A lady with character. The cottages were needless to say – romantic. They were fully equipped and had the basic necessities to survive – i.e. bacon, eggs, mandarins, wine, apples, pears, tea, etc. etc. etc. Day one was a beautiful walk through Sherbrooke forest. Gum trees all over the place. Tall trees, real tall. When the wind blows it sounds like the whole forest is moving in a wave. When we got back to the cottage, I hear dogs barking. Cool, good security. Well done Marg. Nearing our cottage, I saw this enormous black dog charging towards us! I ran to the cottage, opened the gate. Miss Australia 2006 where are you?!?!??! casually walking behind me. Hello? Called good Marv up, turns up it’s her black great dane. Eventually got to pet the fella, a horse, not a dog and two of them. Two barking horses. Felt like a whoos when she teased me about leaving Miss Australia 2006 behind and running for the gate! Hey I yanked her and gestured her to follow me ok! Chivalry is in the past….alright alright whoos it is. Let me continue with my anecdote!

Day 5 saw me taking a bus to Olinda. That’s this quiet little suburban town. Was a cold day but a beautiful little city tucked away in Victoria. Its one of those places where time has stood still. It had concrete slabs, glorifying Jesus. It had the best chocolate and nougat store with home made (I think) chocolates and nougat. There were mccaws flying around. The people were friendly. There were little stores all over the place. Caught a bus to the top of Mount Dandenong. Was glad that bus came on time cause it was beginning to get pretty cold. A breath taking view from the Ski High restaurant. Amazing and romantic. You could see the whole of Melbourne. At sunset, need I say, the atmosphere was breath taking. The bus drive back, chatted with a drunk bloke and his pizza. The bus driver let it rip, never been on a bus move that fast and was happy to get off.

Day 6, Puffing Billy!!! That’s the name of this train - one of the oldest running steam engines in Australia. Its mainly for the kids but big kids like myself were allowed too. Apparently Thomas is coming soon too. The engine is powered by coal and run by volunteers. The kids go crazy on it. Mind you don’t get pieces of coal in your eyes. The view is breathtaking. We took the train to Lake Side and not all the way to Gembrooke. Lake side is beautiful and breath taking. Lots of fishing spots and beautiful little locations to sit and look at the lake. It is calming and helps you reflect. I’m getting philosophical on you now. Got the Puff Puff Billy train back. Headed back to Melb that night.

Day 7 and we’re off to the Old Melbourne Gaol. It’s the place where Australia’s criminals were imprisoned and hanged. Some guilty, some not. There are two floors of cramped little concrete cages. I couldn’t even fit through the doors. Australia’s most famous criminal Ned Kelly was also hung here. Quite gruesome. What’s amazing is how a lot of prisoners turned to Christ before being executed. Just like the criminal on the one side of Christ at the crucifixion. It’s comforting to know that even though this world brings death, there is always a Heaven to go to for those who accept that Jesus paid the price for their sins and welcomes Him into their lives as their personal savior. Bet your saying, they were criminals, they deserved to die and don’t deserve Heaven. Don’t be self righteous – I bet you’ve taken a pen from office before, told a lie, looked at a woman with lust; well then by your own admission you are a thieving, lying adulterer. We all need a savior.

Walked over to the Queen Victoria Market. Now this is the Melbourne I like. Loads and loads of food outlets. Outlets lined up with varieties of sausages I can’t comprehend! Chocolates, coffee, etc. etc. Breath taking meals and variety. Got myself this king size hot dog. I needed a bigger mouth. Course with a small mouth, one bite and everything pops out the other end. Was loaded with onions and sauce. And of course my first kiwi fruit smoothie to wash it all down with. Took the tram to St. Kilda’s beach. Ok guys, I know I know I know, but the truth is I didn’t know this is where the ‘ladies of the night’ gather in Melbourne. The sea was a bit rough and the whether windy. It’s true what they say about Melbourne – all 4 seasons in one day! Walked up the pier which takes you quite a distance into the sea. Could see Rialto towers from there as well and then back to a restaurant overlooking the sea for some coffee and sadly, my last night in Melbourne.

Melbourne – suburban, quiet, calm, friendly, love it.

Sydney: Madonna's bra, Jet boats and the hunt for Giant Crocodiles

2006-10-30T23:12:00.000-08:00

Was met at the airport by Sydney’s number 1 citizen. He’s the pride and joy of Sydney and should be mayor someday. He also cruises around in an E class Merc, self made man, much respect to ‘Syd1’. Cruising around Sydney, on cruise control, and being given the preliminary tour. I love this man’s philosophy. ‘You got to cut the emotions (gesture scissor with hands), if I got to fire a friend I’ll fire him, I’ll fire him and meet him for dinner afterwards. Got to cut the emotions’ & ‘worry is a dark room where negatives develop, that’s why I never worry’. Top bloke.

Was taken past ‘Madonna’s Bra’ bridge and the coat hanger. Incidentally, I didn’t know he was pulling my leg about Madonna’s bra. Turns out to be the Anzac bridge!!! Was taken past the fish markets and central Sydney. A few hours later I found meself being driven to the Blue Mountains. Yup, the gum trees have this emission where they cause the air above it to turn blue. It’s a beautiful blue on green. The Blue Mountains was also about seeing this rock formation called the 3 sisters which goes back to ancient Aboriginal stories. It’s this unique rock formation where three rock formations stand up vertically and distinctly. Never seen that before. More info at this link – www.bluemts.com.au/tourist/thingsToDo/threeSisters.asp

Hey, another Japanese couple celebrating their wedding at Blue Mountains! I got to see my first Aboriginal gentleman playing a didgeridoo. Awesome sound, I just neeeeeeeeeeeeeeed to get hold of some of this music. Back to central Sydney. We headed over to Star City, Sydney’s casino and ate over at the El Ponto’s restaurant – apparently frequented by politicians and celebrities. Has a breath taking view of the harbor and city. It over looks Darling Harbor. Had an amazing sea food meal. Italian’s sure can cook. Met Mr. El Ponto himself.

Agh, Sunday. How better to spend the day than to go to Featherdale wild like park. Was part of my hunt for the biggest crocodiles in the world. Should’ve picked the right season to visit Australia. Saw quite a big fella but not really moving much. Quite docile. Tempted to throw the ‘Lethal A’ into the pen to see what happens. But, I didn’t, for the moment. Well, I got to touch my first Koala! Love the little fellas! Posed of course for a pic with him. Soft little fellas. I love the sleepy look they always got going for them. Touched my first caaaaaaaaaaaaaaaangaroos and wallabies. Love em! There fur seemed softer than the koala, maybe they use conditioner or something. And also touched a dingo and lived to tell of it. Lethal A as my witness mind you. The wild life park also hosts eagles, reptiles, wombats and other creatures. It’s a very personal tour of wild life with animals and people mingling close together. Not all though, that would be silly.

Drove into the city later on in the day. Went over to the Sydney Aquarium. Another experience. It has more large tanks with large fish and sea creatures than any other aquarium I’ve been to before. Once again loads of razor teeth sharks, rays and sea turtles all mixed in together. They also have a separate seal pool. I could have spent hours looking at the seals from the under water tunnels. They guys swim for ages and love swimming in and around the tunnels. They move fast and taking pictures is a challenge. I love their gracefulness and speed. Needless to mention they are adorable.

Walked across the bridge to Darling harbor. Passed some street art on the bridge. Have a look at the tribute to Steve Irwin - miss you mate. Darling Harbor is a beautiful stretch of walk and full of activity. There’s an IMAX near by. Me and Lethal A headed over to a Spanish festival. Lots of Brazilian’s walking about. Lots of young ladies - here I was beginning to think that Australia was lacking something. Hmmm I should have gone to Hill Song but had to rush to dinner. Laters.

Good Morning on Monday. I found myself with Lethal A heading out to the trains to get into the city centre. The trains in Sydney are double decker trains! London, you got buses, Sydney you got double decker trains. I found this amazing cause I’ve never seen them before in Europe or the UK. Had to be a tourist and take a picture of the train. Made our way to Circular Queue to catch the ferry to Taronga zoo. Just outside the ferries we found some aboriginal musicians playing their didgeridoos to dance techno beats. Sounds whack! Had to get hold of that. Lethal A went over and got me a CD. I am now the proud owner of Didgeridoo Australia by Koomurri. Also a signed copy by the infamous MUDDA MUDDA. Got to love Australia. The ferry ride, cable car and zoo ticket were all inclusive. The ferry ride is pretty awesome if you get a seat on the upper deck outside preferably at the back of the ferry. It gives you stunning photo opportunities of the Harbor Bridge and the Sydney Opera House – together! When we got to the zoo there was a cable care that literally takes one over the zoo. You get to see gorillas and giraffes along the way. Taronga zoo is a large zoo and has got some beautiful feats to it. The Koala enclosure is unique cause it allows you to get onto eye level with koalas on the top of trees. I saw my first koala on the ground and the fella literally jumped onto the tree from the ground. They can move when they want to. It’s quite rare to see a koala on the ground apparently. The zoo houses an impressive set of wild cats. The lions and tiger enclosures allow you to peer through glass windows into the lion enclosure at eye level. It’s probably the closest you will ever get to a wild cat and live to tell of it. What was astounding was the lions were at first docile but got excited when they heard zoo keepers. The lions literally came up close and personal with the glass. I found myself with nothing less than 2 inches of glass separating me from the head of a lioness. Her head is twice as big as mine. And the males were enormous with their large dark mains (spelling!!). Very humbling, even for the big gym guys. Speaking of big guys, the gorilla glass view lets you peer at a giant silver back gorilla. Now that is big! That guy was enormous! Talk about humbling! Other wyckid animals included the giant crocodile. I need a stick to poke him a bit to make sure he’s alive. Hmmmm never smile at a sleeping crocodile they say. Nah never - take nothing but pictures, leave nothing but footprints. Oh and the Australian cricket team were there too. Well not exactly - the chimpanzees were quite funny when they were being thrown apples by the zoo keepers. Jonty Rhodes eat your heart out mate, those guys were swinging all over the place with their one hand catches. Chimps can play cricket, no doubt. The other highlights are the two female giant Kodiak bears! Don’t miss the show when they get fed with fruits.

After the zoo it was time to head out to be the proper Aussi tourist. Found myself at the Sydney Opera house and touched it too, you got to touch it. Lovely white orange peel shaped building. Next time, I m gonna be dining in the restaurant inside. Headed out to the Oz Trek which is a hydraulic-seat ride with a screen in front that takes you through a tour of Australia. It’s a real life adventure on screen that takes you through the gold mines of Ballarat in Victoria, to white water rafting, to being eaten by a salt water crocodile, to being in the outback. After that to the Sydney Observation deck. Despite the long queue to get out of the deck, its gives you a stunning view of the whole of Sydney. From the opera house to the harbor bridge, it’s a view of fascinating lights and gives you a feel of the city. At night time it is panoramic. A must do for anyone who wants to grasp Sydney in one look.

Tuesday saw me heading out to Darling Harbor. It was time to take a walk down the wild side. Time to go JET BOATING!!!!! www.ozjetboating.com That boat sounds like 10 Harley’s in one – a true sea monster. Would love to take her out for a spin one day. Gets those muscles pumping just hearing it. The dozy nonse thing is - they make u wear a red dress, water proof with a hood. Needless to say, I looked like little red riding hood. Although little is an under statement. They strapped us into the boat, airplane style, about 8 of us. Going through Darling Harbor was quite slow. Was a grey day, not really cold. Open water and that boat ripped open to life. It sped across the water and spent most of its time in the air than water. Super fast, adrenaline drive! The boat did a 360 degree car handbrake type turn in the water! And of course as u would imagine, one side of the boat gets drenches. Incidentally, Darling harbor water tastes salty and brackish, ultra salty! Wonder what’s in it? Don’t tell me, I gobbed down quite a few. And the little red riding hood dress is no good. I was drenched. Head to toe. Shoes full of Sydney Harbor water. But the best was yet to come. The submarine break!! Yes, high speed and then sudden breaks. As the name would suggest, the sudden break sends the boat under water. The water was rough and I don’t believe the driver had experienced that himself before cause you could see the adrenaline buzz in his eyes. A once in a life time experience. Dry clothes were needed. Warm food was needed and more yet - dry clothes. It’s a good thing we packed extra t-shirts but it still meant walking past 5 star hotels and central Sydney looking like wet smelly bums. wet jeans was tolerable but not socks. Have you ever noticed how tough it is to find socks??? Went through so many dept stores looking for socks before finally getting a pair. Warm food found us at a Chinese restaurant in Star City. No trip to Australia is complete without hunting for mermaids in Bondi beach. Mermaids! Can’t wait! Savor the Australian flavor!! Excited!! What’s this??? Where are all the mermaids gone????? Picking a cold day only got me a bunch of blokes in wet suits. Ugh no way man! Surfer dudes….. Nevertheless, the sand is soft, the sea is pretty and the place beautiful. No mermaids, just blokes in wet suites. Oh well. Bondi beach ticked off the list. Mental note: tell your mates there were no blokes, just loads and loads of babes strutting around………………..

Wednesday found Lethal A and myself heading to the Lowenbrau at the Rocks. Had to check out the rugby store owned by Campo. I’m an All Black fan but you got to admire Campo. He did run circles around the Blacks at one point. The Lowenbrau is a German bar with blonde fraulines with well, big …….jugs? Anyway I had my first mango beer. It was a scooner with Lowenbrau beer and mango juice. Got to say it was faaaaaaaaaaaaaaaaaaaaantastic. Headed out on the Monorail which is a train that runs on tracks above ground but on an elevated ramp (if that makes sense). It also goes over a bridge which is unique. After that, headed over to the Minus 5 bar on Darling harbor. The temp of the bar was - 5 C. We had to wear 2 layers of gloves and thick Antarctic coats. Everything in the bar was made from ice including the glasses we are holding, the chairs, the decoration and the ice carvings (kangaroos, horses, fish, etc.). We were only allowed to stay in there for 30 minutes. A must do! www.minus5experience.com. Once in a lifetime experience. No journey to Sydney is complete for a Sri Lankan without savoring a Sri Lankan meal. Hmmmmmmmmm. That was my Sydney!

Canberra: Conservatives & War Memorials

2006-10-30T21:59:00.000-08:00

Canberra, the capital of Australia. The place where hard political decisions are made. The circle of power. And all that yardy yarr….Full of the government blokes. It’s about a 2 hour drive from Sydney and a pretty drive too. What can be done in Canberra in one day? Well to start off with, the war memorial. They were preparing for a military ceremony and there were loads of soldier boys and girls around. Nothing more attractive than a young blonde girl with shiny shoes and a machine guy and bayonet. Brings out the Rambo in anyone! Those shoes, how do they get them so shiny? I guess the drill sergeant who looked like he’d been though it all looked intimidating enough to do anything. I hid my shoes in the grass when he walked by. Well, I just stood in tall grass if your wondering. The war memorial museum reminded me of the Imperial War Museum in London but from an Australian perspective. I didn’t know Australia’s involvement in the World Wars were to this extent. It was sad, life in the trenches, scores of people brutally killed, old gattlin guns, tanks, submarines, air crafts, boats and fascinating shows depicting what happened in certain battles. It’s hard to believe that where I was just jet boating the other day in Sydney there was a Japanese submarine invasion into the Sydney Harbor. Several Japanese submarines made their way in and some of them for the ‘pride’ of being caught, suicide blasted themselves. The loss of life, people and animals was horrific. There was one depiction of Aussi horse back soldiers attacking a trench line. It’s sad. We never learn do we?

The telecom tower point gives you an extraordinary view of the city. It also looks in on the airport and parliament houses. Fantastic view on a beautiful day.

Australian parliament – a fascinating building. Being a conservative I felt quite at home. The banquet hall was quite extraordinary as were the house of the senate (the house that decides on which laws are passed) and the house of representatives (MPs). I was surprised that they let you in to the very core of the Australian government institution. There was also a roof top garden which was quite extraordinary.

Canberra is all about politics and it’s also where you find the diplomatic missions. What’s unique is that each diplomatic mission building is built to the theme of its country. China looked beautiful with its lions. Last stop on the day, the Australian Mint – where Aussi coins are made. They had some wyckid robots doing some sorting and assembly line work. Felt like it was straight out of Terminator. I’ m not kidding

Perth: Hot pants & Stud Bulls, what the heck is the GAFA?

2006-10-30T20:01:00.000-08:00

Perth is about a 4 hour flight from Sydney. It’s a quiet flight over the GAFA (Great Australian F…all! You don’t want to know who told me that!). In other words, nothing but desert down there. Perth is a unique city in Western Australia. Btw, Western Australia through its mining is what drives the Australian economy. Not Sydney or Melbourne as one would expect. Its also the biggest Australian state. It also houses the prettiest girls in Australia. Interesting facts guys.

The flight over on Qantas was decent. A flight stewardess tried to pick me up. She kept coming over to me and saying she’s seen me somewhere before and that I know her some how. Named the possibilities but none evened up so she questioned my travels within the last year! This half-Maori bloke next to me picked up on the travel conversation and started talking to me. Good break that. Didn’t stop her interrupting our conversation though. Learnt a lot about Auckland and ozone.

Perth is awesome for its sea food. The sea food, fish and chips, is so fresh, had it been any fresher it would be swimming in your mouth. The taste is indescribable. That phrase is copyrighted to Syd1!

Perth is a small city in comparison to Melb and Sydney. One of the highlights is driving through King James Park. The view is awesome at night with the drive ways lit up. Within the park there is a site that overlooks Canning Bridge. At night, the bridge is lit up white which is extraordinary and a must do at night. During the day the park was flourishing with Kanagaroo feet/toe/paw/something flowers (I need to figure out which one it was!).

No visit to Perth is complete without a visit to the small sea side town of Fremantle or Freo as the locals call it. A quick stop at a brewery for a local beer overlooking the boats, a long look at the clear water and white sand. Big game on this evening. The Aussi rules football final is on. The West Coast Eagles (Perth mainly) taking on the Sydney Swans in Melbourne. My first Aussie rules footy game, in front of the tele. It’s a decent game, bit different to the rugby I am used to. It’s a mix of football and rugby. Not as physical as rugby and not phoofy like soccer. A good game and quite catchy. Guess who won - ‘We’re the eagles, the west coast eagles, we’re the eagles, we’re flying high!!’ Wohooooooooooo! A tight game. The streets of Perth were adorned with blue and gold.

The evening saw me heading out to a carnival and a sheep sheering competition. I didn’t see any sheep sheering but certainly got to see all the farm animals. I saw the biggest bulls I have ever seen, 1400 KG i.e. 1.4 tonne Hereford Bull! That thing was like a rhino. A pure stud bull. There was another stud bull who had been at ‘work’ for a week and his weight had come down to 1100 Kgs. That’s 300 Kgs lost on ‘work’. The life of a stud bull…….. I got to pet some sheep and goats for the first time. I got head butted by a ram………a ram with attitude. I’ve also given up on lamb and mutton. They just too darn adorable!

Sunday saw me heading to the deep blue sea! Whale watching! The sea was pretty rough with swells over 2 meters. We got to see some hump back whales some distance away but after two hours of whale watching, it was time to head back. The rugby league finals were on with Melbourne taking on Brisbane. ‘Big Jas’ and myself found ourselves heading out to a local pub called the Mustang to join his bud and girl friend and her sister for a drink and watch the game. Elvis was popular there. Well to my disappointment Melbourne lost, Big Jas downed 5 pints and his friend’s girlfriend’s sister wore the shortest hot pants in Australia. She plays netball for Western Australia. Needless to say, I wanted to learn to play net ball. Time to say good bye…….awwwwwwwwwwwwww. Never down 5 pints, you need to go you know where. Looking for a place to release, stopped over at this shop (couldn’t figure out what they were really selling) but big Jas ended up going up a flight of stairs while I was pacing outside the shop. I was making the girl behind the counter a bit nervous so I decided to go in and have a chat. Just calm her down. Now, Big Jas’ version is not very accurate cause I wasn’t making a move on her, just conversation. It’s not my bad that she wanted to spill her life story to me. Finally made it back to the house. Sad, but Aussi trip, September / October 2006 was at an end.

Evolution or Creation?

2006-10-30T00:39:00.000-08:00

Evolution or Creation? Evolution hugh? Answer these for me then....

Questions for Evolutionistsby Dr. Kent Hovind

The test of any theory is whether or not it provides answers to basic questions. Some well-meaning but misguided people think evolution is a reasonable theory to explain man’s questions about the universe. Evolution is not a good theory—it is just a pagan religion masquerading as science.
1. Where did the space for the universe come from?

2. Where did matter come from?

3. Where did the laws of the universe come from (gravity, inertia, etc.)?

4. How did matter get so perfectly organized?

5. Where did the energy come from to do all the organizing?

6. When, where, why, and how did life come from dead matter?

7. When, where, why, and how did life learn to reproduce itself?

8. With what did the first cell capable of sexual reproduction reproduce?

9. Why would any plant or animal want to reproduce more of its kind since this would only make more mouths to feed and decrease the chances of survival? (Does the individual have a drive to survive, or the species? How do you explain this?)

10. How can mutations (recombining of the genetic code) create any new, improved varieties? (Recombining English letters will never produce Chinese books.)

11. Is it possible that similarities in design between different animals prove a common Creator instead of a common ancestor?

12. Natural selection only works with the genetic information available and tends only to keep a species stable. How would you explain the increasing complexity in the genetic code that must have occurred if evolution were true?

13. When, where, why, and how did: a) Single-celled plants become multicelled? (Where are the two- and threecelled intermediates?) b) Single-celled animals evolve? c) Fish change to amphibians? d) Amphibians change to reptiles? e) Reptiles change to birds? (The lungs, bones, eyes, reproductive organs, heart, method of locomotion, body covering, etc., are all very different!) How did the intermediate forms live?

14. When, where, why, how, and from what did: a) Whales evolve? b) Sea horses evolve? c) Bats evolve? d) Eyes evolve? e) Ears evolve? f) Hair, skin, feathers, scales, nails, claws, etc., evolve?

15. Which evolved first (how, and how long, did it work without the others)? a) The digestive system, the food to be digested, the appetite, the ability to find and eat the food, the digestive juices, or the body’s resistance to its own digestive juice (stomach, intestines, etc.)? b) The drive to reproduce or the ability to reproduce? c) The lungs, the mucus lining to protect them, the throat, or the perfect mixture of gases to be breathed into the lungs? d) DNA or RNA to carry the DNA message to cell parts? e) The termite or the flagella in its intestines that actually digest the cellulose? f) The plants or the insects that live on and pollinate the plants? g) The bones, ligaments, tendons, blood supply, or muscles to move the bones? h) The nervous system, repair system, or hormone system? i) The immune system or the need for it?

MBA Specialising in Fish

2006-09-11T22:56:00.000-07:00

WHAT'S THE POINT

The American investment banker was at the pier of a small coastal Mexican village when a small boat with just one fisherman docked. Inside the small boat were several large yellow fin tuna. The American complimented the Mexican on the quality of his fish and asked how long it took to catchthem. The Mexican replied it had taken only a little while. The American then asked why didn't he stay out longer and catch more fish. The Mexican said he had enough to support his family's immediate needs. The American then asked, "But what do you do with the rest of your time?"

The Mexican fisherman said, "I sleep late, fish a little, play with my children, take siesta with my wife, Maria, stroll into the village each evening where I sip wine and play guitar with my amigos. I have a full and busy life."

The American scoffed, "I am a Harvard MBA and could help you. You should spend more time fishing and with the proceeds, buy a bigger boat. With the proceeds from the bigger boat you could buy several boats; eventually you would have a fleet of fishing boats. Instead of selling your catch to a middleman you would sell directly to the processor, eventually opening your own cannery. You wouldcontrol the product, processing and distribution. You would need to leave this small coastal fishing village and move to Mexico City, then LA and eventually NYC where you will run your expanding enterprise."

The Mexican fisherman asked, "But, how long will this all take?"

To which the American replied, "15-20 years."

"But what then?"

The American laughed and said, "That's the best part. When the time is right you would announce an IPO and sell your company stock to the public and become very rich, you would make millions."

"Millions.. Then what?"

The American said, "Then you would retire. Move to a small coastal fishing village where you would sleep late, fish a little, play with your kids, take siesta with your wife, stroll to the village in the evenings where you could sip wine and play your guitar with your amigos."

Outward Bound Training (MBA Research)

2006-09-11T05:01:00.000-07:00

Outward bound training (A form of experiential learning) is gaining momentum in Sri Lanka. Many outward bound training organizations advertise regularly detailing the positive impacts of such courses such as improved team communication, team cohesion, team synergy, team building, leadership and motivation. IT companies in Sri Lanka predominantly consist of cross-functional teams working 70-80 hours a week under intense pressure due to stringent time frames in order to deliver products faster than rivals in India, Israel, Taiwan, etc. These companies are team-driven and have been some of the first to embrace outward bound training.

Organizations are beginning to invest a substantial quantity of finances and time on these training courses. For my MBA research project I intend studying the key issue of ‘transfer of learning’ back to the office environment.

Team communication, team cohesion, team synergy, team building, leadership and motivation:

Does outward bound training improve and fortify such skills?

The pic above are of a group of people that ventured on one of these training courses. I m there too ! It involved making a raft from plastic containers, wood and rope. The challenge was to make a raft from the items provided, as a team, and then race it down a river.

What do you think? Have you been on outward bound courses yourself? What did you guys have to do? What did you learn? Did it help you as a team on the following monday morning?

Let me know. Cheers.

The Mugger Crocodile: Tribute to Steve Irwin

2006-09-04T23:46:00.000-07:00

The Mugger Crocodile: Tribute to Steve Irwin (4 September 2006).

The news today was tragic. Steve Irwin, the 'Crikey', ‘Crocodile Hunter’ was fatally wounded (in the chest) by a stingray's barb while filming a documentary on the Great Barrier Reef. He was 44. The stingray is normally docile and this was tragic. I saw him on TV two nights ago on the Animal Planet station with his little daughter and elephants in a zoo in Australia.

In a world where animal rights are fast being forgotten, where animals are being exploited and killed for furs, skins, land and greedy, selfish, inconsiderate human consumption, it is sad to see one of nature’s greatest warriors put down to rest. He is by far the most charismatic and vibrant nature conservationist that ever lived. He was a showman and entertaining to watch. He’s personality was needed to attract audiences to care for animals and creatures they normally would not think twice about. He also used his flamboyance and character to create awareness that was greatly needed. He will be deeply missed. Nature, the environment, the animal kingdom, decent human beings and nature lovers today have lost one of their greatest sons and most beautiful people.

If he had the choice, I don’t think Steve would have chosen a better way to leave this earth. I pray to Jesus that He is now at rest in Heaven, along with his beloved animals. Our prayers for comfort are with his wife and two young children.

Being a Sri Lankan, it is hard to forget Steve’s episode on Sri Lanka - Island of Snakes. He was in Sri Lanka to investigate how this country had the highest incident of snakebites in the world. He entertained paddy workers and tea pluckers to find many venomous species in their midst. He helped remove and relocate a dangerous serpent. He also had a dangerous encounter with Sri Lanka's infamous mugger crocodile. He also educated the TV audience on the cruelty of ‘monkey dancers’, where a mother monkey is made to perform to an audience in order to get back her baby. He told the audience he doesn’t agree with this entertainment that is traumatic to the monkey. He also encountered Sri Lanka’s cobra snake. One of my fondest memories of Steve is seeing him drive one of Sri Lana’s ‘3 Wheeler’ rick shaws! Thoroughly enjoying it of course and racing down the roads waving at the people on the street. A blonde white man in khaki shorts driving a 3 wheeler - what a sight :-)

Russell Crowe (Gladiator) called Irwin the "ultimate wildlife warrior", adding: "He was the Australian we all aspire to be. He touched my heart. I believed in him. I'll miss him".

The mugger crocodile: (Crocodylus palustris) – this is a large crocodile exceeding 15 feet in length. It habits in fresh water, found in lakes, rivers and marshes. It also shows tolerance towards salt water. It is known to be more mobile on land and can migrate large distances over land in search of a more suitable habitat. It is also one of several crocodiles that may continue to chase its prey on land for short distances.

U.S.-based television company Discovery Communications (producer of Animal Planet), said it would set up a conservation fund in honour of Irwin, dubbed in one tribute a "modern-day Noah", and planned a marathon showing of his programmes.

"If there's one thing I Steve Irwin would want to be remembered for it would be for passion and enthusiasm. Conservation is my job, my life, my whole personna"-Steve Irwin

(Info taken from Wikipedia, Yahoo! News and BBC.Co.Uk)

Milan: Gothic Cathedrals and Grannies

2006-08-30T01:56:00.000-07:00

They say Milan is the fashion capital of the world, but all I saw was graffiti on the walls. Maybe that’s fashion to the artistic :-) I found myself in Milan in February on business. One of the irritating factors was the international airport being many kilometers away from the city centre. You could be looking at a 60-90 Euro taxi ride. So I took the bus shuttle to the city centre for 5-10 Euro and a quick cab ride to the hotel.

I had a few hours to myself. What I liked most about Milan was the Duomo - The massive cathedral in the city. I don’t believe I’ve seen one as big before. It’s a Gothic-Lombard architecture dating back to 1300 ad. No skin exposure allowed inside – ladies. Unfortunately for me, these cathedrals are always renovating when I m around. The inside is pretty impressive too, a bit too darkish for my liking (somebody needs to fix some light bulbs in there!). I sat down for a bit to listen to the service. Figured it was in Italian so got up and walked off.

I found myself more lions outside the cathedral.

I decided to walk over to the gallery housing da vincci’s Last Supper. After 30 minutes of walking in the Milan rain I was told you need to pre-book. The closest was a week away. Sorry, won’t be here. And we are off. I love Italian home made sweets, the nougat kind. I found myself a lovely little shop selling them. I walked in and scared the little granny behind the counter. Oooops! Quickly took off the black ski hat and gloves. Flashed that million dollar smile and nougat here we come!

Walk by Faith in Jesus bruvs and sistahs!

Berlin Day 2 : Icn bin ein Bagel

2006-08-30T01:21:00.000-07:00

Day 2 -

Check point Charlie and the Berlin Wall. I headed on the s-bahn and u-bahn (proper underground trains) to Checkpoint Charlie. Had to ask directions of course. It was a bitterly cold day in Berlin. Was -5 C I think. The roads were covered in snow. Made it to checkpoint Charlie. Was a bit disappointed because I thought I d see more than what I did. It’s just a small road with a little military hut and sand bags. I guess the significance is in what it used to be. There were huge pieces of the Berlin wall with scantilly clad ladies adorned on them. Gazed a bit and entered the Berlin Wall / Check Point Charlie museum. There is a list of people on a board at the entrance who are famous and visited the museum. I looked for my name amongst John F Kennedy, Churchill and Gorbachev. The list is quite formidable, actors, politicians, an Austrian Sri Lankan, etc. The museum asks for ID to get hold of a walkman type tour guide. I gave the guy my Sri Lankan driving license. I bet he’s never seen that before! He looked perplexed. Could have given him my sports club membership card. The museum is pretty impressive, dedicated to the endeavors of East Berliners who crossed over to the West. Some of the most impressive methods include a hot air balloon, hiding in the engine compartments of cars and home made diving gear. And there were those who didn’t make it and were gunned down by an AK47. I bought a piece of the Berlin Wall. Had to be done, yes part of the Berlin Wall now resides in Colombo, Sri Lanka.

I had a few more hours so I thought I would check out the Jewish Museum which wasn’t too far away. Had to cut across little roads covered in snow 6-8 inches deep. My boots were frozen and felt wet. It was so friggin’ cold my eyes started to tear. Before they could role down they froze! Crazy! My cheeks froze too, the face ones that is. Anyway, the museum is the only one I ve been to with airport style security. I think I gave everyone a scare being the only Asian looking guy to walk into a Jewish museum. The stocky guards flinched a bit when I went through the metal detectors. The museum bares artifacts of those who were victims of the concentration camps. Its heart moving, noticed some people crying. Its sad how small political movements against certain groups of people could lead to mass murder. I noticed some Jews converted to Christianity to be accepted as being German, but that didn’t stop Hitler’s madness. But it didn’t start with Hitler. The museum details a city named ‘Worms’ many centuries before, which was also 'cleansed' of Jewish people. The Jewish people have suffered a lot. After WW2, they returned back to their land in the current state of Israel which God gave them during Biblical times (the Moses story), fulfilling Biblical prophecy. Its true. Yup, the end is nigh. It’s sad that what happened in WW2 hasn’t changed humanity’s evil nature. I’m from Sri Lanka and I know what ethnic cleansing is all about – 1983…..horror. Its strange what you remember even when you were 4 years old.

Berlin has a lot of American influence in it. An American bagel. The girl at the counter forgot my change, when I told her, she didn’t know how to open the till drawer. That’s alright love, this bagel looks worth it.

At the airport -
‘Ladies and gentleman, this is your captain speaking. We are experiencing slight delays in taking off because the aircraft has frozen. We are currently defrosting and will taxi over to a special section of the airport where anti-freeze will be applied to the wings. We do apologize for the delay’. Auf Wiedersehen!

Enchantment - one of my own poems

2006-08-30T01:03:00.000-07:00

Enchantment.
A feeling of great liking for something wonderful and unusual,
They say that magic is make believe,
They say that princes only meet their true princess' in childrens tales,
They say that true love is only true;
in fairy tales.
I tell you this day,
I know of magic, a princess and true love in my little fairy tale.
Who would have ever believed,
He could ever fall in love again,
A hardened heart,
Slowly, she made melt away.

It was in the morning,
The sun had awakened,
The lake waters caressing,
The shores of its bank,
With fingers on her back,
Did slowly walk upwards,
The green soft grass holding with love the earth,
Kissed it gently, warm and tender,
The mild wind flirting,
Did echo true enchantment.

She was an angel,
With hair soft, long and fragrant,
Beauty belonging to a face so tender,
Eyes that speak to my mind so dearly,
Sweet words that echo from moist lips of sensual splendor,
With being so fun-loving,
Kind, warm and fitting,
Let out your wings sweet angel,
With your smile so inviting,
Did touch a mans heart,
Did speak to it,
Affection.

Not a word, not a whisper,
He sat beside her, looking deep into her eyes,
He reached out onto her face and felt her,
Flirt with his mind,
His hands on her hair,
Each hair a finger, each finger a hand
Each hand on his face, each moment of splendor
Not a word, not a whisper,
Lips being silent, a heart crying out.

If this moment could last,
If this moment could prosper,
If enchantment holds them,
Captive together,
With love beyond perception
And two young ones in capture
With hope to last forever,
Where nothing can render.

Hope,
I await,
Where a heart beats in silence,
With hope to be heard,
That someday to be together,
With love and great friendship,
I give you,
This Enchantment.

by Johann 2004

Berlin Day 1: Icn Bin Ein Berliner?

2006-08-30T00:45:00.000-07:00

There’s always something about Germany. I’ve been to Hannover in 2002 but never to Berlin. I’ve always considered German people to be some of the friendliest in Europe and I got to say my 2006 March trip to Berlin didn’t change that perception.

Work finds me going to the ITB travel exhibition in Berlin. I stayed over at the Quality Hotel & Suites in East Berlin, not too far from the airport, about 10 Euro by taxi if I can remember right (Booked off http://www.lastminute.com/). The hotel is decent and the rooms spacious. The reception staff were very helpful (Cute blonde chick in the front desk :-) with a strong American accent). It was night getting there and I was starving having flown over from Sri Lanka. I made it over the restaurant in the hotel only to be chased out saying its closed. You never say ‘No Food’ to a bodybuilder, it’s like saying no vegetables to one of them strange vegetarian people! Anyway, I was redirected to the Irish pub in the hotel. It’s a nice little pub. I’ll have the usual, vodka (Straight from Russia, one of the perks of staying in the former East Berlin) and Sprite, ‘danke!’ Chicken Wings in BBQ sauce! Those were the biggest chicken wings I’ve ever eaten. German chicken wings rock! Amazing….dinner for the next few nights, SORTED……………aiiiight!

Berlin is Snow. I’ve never seen as much snow before. The temperature was below zero in the morning. Everything was covered in snow. There was nothing but a sea of white all over the place – the trees, the sky, the air, the buildings, everything. Visibility was limited too. And it was freezing. Quoting Elvis – if you fell asleep outside, you could die. Frost bite. Icicles. Yummy. What’s a tropical boy, doing in the snow? Layers, plenty of layers to keep warm. Ski hat, thick gloves, an overcoat straight out of Matrix, all of it…..

I had two days in Berlin, outside of business. I asked the reception (happened to be blonde chick again, frauline!) for guidelines to get to the Berlin museums. Apparently there are some masterpieces I should look at. I took the s-bahn (overground ‘underground’ trains) to Alexander Platz. A few diversions and I found myself to the museum square. You got to wear good boots because the ground is either covered in snow or frozen. After strolling past the Berlin dome shaped Cathedral I made it to Berlin’s Egyptian museum - Ägyptisches Museum. (I understand there is a new one under construction). I loved the two statues outside the museum of warriors on horse back, fighting off beasts with spears.

Now did you know? - If a statue in the park of a person on a horse has both front legs in the air, the person died in battle. If the horse has one front leg in the air the person died as a result of wounds received in battle. If the horse has all four legs on the ground, the person died of natural causes.

The Egyptian museum - You sometimes forget that Germany did invest a lot of time on archaeology and it has many Egyptian pieces to show for it. It’s beautiful to gaze at the Hieroglyphics (figure out what the say?!?!) and the ancient Egyptian sculptures, tools and MUMMIES! Yup, plenty of mummies to look at. Don’t forget to look at the beauty of the papyrus art works. The most celebrated piece in the museum is the bust of the Queen Nefertiti. There are many sculptures dedicated to her and Akhenaton. These include a sun dial. Once done, hop across to the Pergamon museum.

This is also a must do. It hosts pieces from ancient and classical civilizations. To me, the most beautiful items were the structures from ancient Babylon. The structures from King Nebuchadnezzar’s time in ancient Babylon are beautiful. There are huge sections of walls from the original city and also some recreated. The blue / white works with animal images are beautiful. It’s also a good time to reflect on the history of Babylon as noted on the Bible. There were other statues from Greece and other ancient kingdoms which were just as beautiful. I got hooked on two pieces, one was this lion sculpture. The intricacy of its body work and muscular structure was incredible. Another was that of a hunter and his dog. The hunter apparently died in a hunting accident involving wild boar, interesting. The museum could take a few hours and don’t forget to pick up an army hat from the vendor outside the museum. Russian or Nazi General hats, whichever you prefer :-)

Now its time to do something Berlin-ish. Head out the museum, turn left, get to the main road and walk down the Unter den Linden (road) towards the Brandenburg Gate (Brandenburger Tor). The Under den Linden is littered with little places to eat including a dunkin’ donuts. The B’Tor is 1000m away but you don’t feel it. The B’Tor is this huge, well…………….gate! It’s awesome to look at. Apparently Napoleon got his little podgy fingers on it at one point and nicked it. Yes he nicked it. But they got it back! Once you see the B’Tor you will see why that seems a tad bit difficult to do. I ran across some friendly lady tourists, Australian I believe. They thought I was German. Nope, historically I m more Austrian. But nonetheless, Guten Tag………….This bus load of Yanks (what the Brits call the Americans) stopped over. They were huge guys, now that’s coming from me! I assumed American Football (that sport that’s rubbish compared to Rugby Union). Anyway, turn right at the B’Tor and you got the Reichstag (German parliament). Adolf stood there once. It’s weird to think, being half Asian, me coming over to Germany in his time would have been suicidal. Me being there in Berlin was not part of his plan. Mind blowing when you think of it. I had a bit of a walk down the 'grassy area' covered in snow. Played around (snow brings out the kid in you). Speaking of Adolf, Berliners don’t like to talk much about the past. There are no bunkers or memoirs of WW2 and the closest concentration camp is a bit of a way outside central Berlin. If you walk further down the main road, you come across two old Russian tanks and a memorial for the Russian soldiers who laid down their lives when they took Berlin in WW2. I ve lived in London for some time and you only see one perspective of the wars. Going to Berlin showed me the other side, the full story. It’s sad. Quoting one of my friends from England, ‘hey they started it!’ Taxi!!! Back to the hotel.

The porn ‘mistake’. A TV remote in German doesn’t help. Press the wrong button and you could activate the Pay TV channels. And yes, porn. Don’t argue with the receptionist on check out, you don’t want them detailing what was on when you put the TV on. Just pay, hold your chin up, chest out, walk out the hotel like a man.

ITB Berlin – it seems to be reducing in popularity. Lovely Brazilian dancers yet again….I thought those hips would come off! And leave early. Don’t think of taking a taxi, the queue is a mile long. Brave the bahns!

Damen und Herren, Walk by Faith in Jesus.

Way of the Warrior - Bushido

2006-08-28T23:56:00.000-07:00

Bench Press 184 KGs *** Sunday 30 April 2006

I was away from weights training for 1 month. First time back at the gym.

Bench Press

Set 1 - 60kg x 10,
Set 2 - 100kg x 10,
Set 3 - 143kg x 8,
Set 4 - 184kg x 2

Next target - 200kg.

Weights Training - How do you go out there and lift the heaviest weights in the world? And I m talking about doing it like a warrior i.e. without roids or supplements. There are only 2 elements to it -

1) Hard work - Push yourself in the gym. Constantly improve, keep adding on weights. Work to failure. Eat. Rest.

2) Mind - Remember, you are weak. Be humble. Whatever I do, I do because Christ strengthens me. Philippians 4:13

Keep Liftin'.

Jo.