EARL HAYES 01 
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Herşey Dahil Sadece 350 Tl'ye Web Site Sahibi Ol
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Web Siteye Reklam Ver
Sende web sitemize reklam vermek veya ilan vermek istiyorsan. Tek yapman gereken sitenin en altında bulunan yere iletişim bilgilerini girmen yeterli olacaktır. Ekip arkadaşlarımız siziznle iletişime gececektir.
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Web Sitemizin Yazarı Editörü OL
Sende kalemine güveniyorsan web sitemizde bir şeyler paylaşmak yazmak istiyorsan siteinin en aşağısında bulunan iletişim formunu kullanarak bizimle iletişime gecebilirisni
MICROSOFT SCAM IS BACK
Information kindly supplied by KVHA and of importance to all:
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December muscle mix 2017
Mohsen Samadi (Iran)
Krasimir Sarafov (Bulgaria)
Joey Pyontka (Canada)
Christos Pistolas (Greece)
Pablo Ayala (Paraguay)
Feri Andrasoni (Romania)
Massimo Casalena (Italy)
Antonio Furic (Croatia)
Bogdan Kravchenko (Ukraine)
Harun Yilmaz & Murat Belen (Turkey)
Milan Sadek (Czech Republic)
Ibrahim Sobhi (Egypt)
Felipe Mattos (Brazil)
Dean White (UK)
Maskim Trzin (Serbia)
Denis Filippov (Russia)
Dani Kaganovich (Israel)
Hassan Osseili (Lebanon/Australia)
Kille Kujala (Finland)
Dennis Reinhold (Germany)
Ahmad Yasin Salik Qaderi (Afghanistan)
Alex Webb (USA)
Alvydas Rimkus (Lithuania)
No ID
Looking Back: November
November to me means the beginning of many things: the rainy season, the holidays, the end of the year. It is always strange when it hits you that this year is almost over! Then you start to reflect on what has happened over the last year and it all seems to be a bit surreal at times! Here are the stats.
Running: In November I ran 172.7 miles and climbed 34,108 feet. Most of my mileage was due to a couple of longer runs on the weekends as well as one race, the Quad Dipsea (QD), which has become sort of an annual tradition. The QD is a two time out and back which has about 2,500 feet of climbing for each out and each back, for a total of almost 10,000 feet. This is always held the weekend after Thanksgiving and is an excellent way to burn off those turkey calories. I also biked 41.8 miles, which brings the yearly total to 268.8 which is an average of about 5.6 miles or one round trip commute per week.
Reading: I did not read as many books in November, most likely for a few reasons. One, my audio-book reading time goes down when I am not in the car or running alone and I did not really do much of either. For real books, I have been getting regular old hard backs from the library, which by the way never have as long of a hold period as the eBooks. However, other things in life are taking up precious reading time, so I have not been doing as much reading of the real books either. Here is the list in order of preference (audio-books in italics). I ended up reading 5 books.
The Last Days of Night****
Refugee****
Behold the Dreamers***
Let's Explore Diabetes with Owls***
The Impossible Fortress***
Travel: This month I did not stray too far from home, mostly because it was the holidays and I hosted so I stayed around for that, and then I had the Quad Dipsea one weekend so I stayed around for that. Otherwise, I did a quick weekend trip to Pomona to go to the NHRA drag race finals, which were a lot of fun even though my guy did not end up winning. Also, I did go to Marin county for runs with friends and to do the annual volunteering gig with my brother, where we sweep the course of the North Face 50 mile race. After doing it for four years in a row, we finally earned a new radio handle this year. We will heretofore be known as: Menudo!
Etc.: The garden is dead. I was thinking of planting some winter things, but am not sure I will get to it in time (or maybe I am already to late). So now it's just raking time, although I did buy a fun toy, a leaf blower, so I will probably have some fun with that in the coming days! Although I have never really used one before... Wish me luck!
What happened to you in November? How was your Thanksgiving?
Running: In November I ran 172.7 miles and climbed 34,108 feet. Most of my mileage was due to a couple of longer runs on the weekends as well as one race, the Quad Dipsea (QD), which has become sort of an annual tradition. The QD is a two time out and back which has about 2,500 feet of climbing for each out and each back, for a total of almost 10,000 feet. This is always held the weekend after Thanksgiving and is an excellent way to burn off those turkey calories. I also biked 41.8 miles, which brings the yearly total to 268.8 which is an average of about 5.6 miles or one round trip commute per week.
Reading: I did not read as many books in November, most likely for a few reasons. One, my audio-book reading time goes down when I am not in the car or running alone and I did not really do much of either. For real books, I have been getting regular old hard backs from the library, which by the way never have as long of a hold period as the eBooks. However, other things in life are taking up precious reading time, so I have not been doing as much reading of the real books either. Here is the list in order of preference (audio-books in italics). I ended up reading 5 books.
The Last Days of Night****
Refugee****
Behold the Dreamers***
Let's Explore Diabetes with Owls***
The Impossible Fortress***
Travel: This month I did not stray too far from home, mostly because it was the holidays and I hosted so I stayed around for that, and then I had the Quad Dipsea one weekend so I stayed around for that. Otherwise, I did a quick weekend trip to Pomona to go to the NHRA drag race finals, which were a lot of fun even though my guy did not end up winning. Also, I did go to Marin county for runs with friends and to do the annual volunteering gig with my brother, where we sweep the course of the North Face 50 mile race. After doing it for four years in a row, we finally earned a new radio handle this year. We will heretofore be known as: Menudo!
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| Me and the broski, North Face 50 mile sweeps |
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| Sunset over the Farallon Islands, Marin Headlands -- NF50 sweep |
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| Sun setting on the Pomona Raceway. NHRA Finals. |
Etc.: The garden is dead. I was thinking of planting some winter things, but am not sure I will get to it in time (or maybe I am already to late). So now it's just raking time, although I did buy a fun toy, a leaf blower, so I will probably have some fun with that in the coming days! Although I have never really used one before... Wish me luck!
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| San Francisco at dusk from the Vallejo steps. |
What happened to you in November? How was your Thanksgiving?
EZ Bar Curls
Türkçe Karşılığı : Z Barla Ön Kol Kıvırma
Çalıştırdığı Kas Grupları : Ön Kol (biceps) Kasları
Kullanılan Ekipmanlar : Z Bar ve Ağırlık Plakaları
Nasıl Yapılır : Bara kullanacağınız ağırlık plakalarını takın ve geniş tutuş ile barı kavrayın. Daha sonra ön kol kaslarınızı sıkarak ağırlığı yukarı doğru kaldırın. Kaldırış esnasında ön kol kaslarınızın yandığını hissedin. Daha sonra ise ağırlıkları serbest bırakarak eski pozisyonunuza geri dönün ve hareketi set boyunca tekrarlayın.
Püf Noktaları : Kaldırış esnasında sadece ön kol kaslarınızdan destek alın ve gövdenizle herhangi bir salınım yapmaktan kaçının.
Kimler Yapmalı : Başlangıç, orta ve ileri seviyeli fitnesscılar uygulayabilir.
Kaç Set ve Kaç Tekrar : 3 set 12 tekrar olarak uygulanabilir.
Diğer Biceps (Ön Kol) egzersizlerine ulaşmak için buraya tıklayabilirsiniz.
Kayıtlar
