Sample of Four Day Workout Plan

Day 1 – Upper Body

For the following exercises, begin with two sets of 10-12 reps each.

· Dumbbell press
· Standing barbell military press
· Lying tricep press
· Side lateral raise
· Preacher curls
· Seated dumbbell curl
· Dumbbell rows
· Dumbbell shrugs

If you have access to weight machines, add the following to your plan:

· Pec deck butterflys
· V-bar pushdowns
· Lat pulls with pulley machine

Day 2 – Lower Body and Abs

Again, begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.

· Barbell squat
· One leg barbell squat
· Lunges
· Standing calf press
· Stiff leg barbell
· Crunches

Machines can be especially helpful when working your lower body. Here are some you should consider on this day:

· Leg presses on a plate loaded machine
· Leg extension machine
· Seated hamstring curls
· Standing hamstring curls
· Ab machine

Day 3 – Rest

Day 4 – Upper Body

Increase your sets to 3 doing 10 – 12 reps each

· Chin ups (get assistance if necessary)
· Seated dumbbell hammer curls
· Dumbbell presses on an inclined bench
· Standing barbell military press
· Standing bicep curls
· Barbell tricep extension
· Upright barbell row
· Front dumbbell raise

The machines you can use on this day include:

· Seated cable rows
· Upright cable rows
· Cable crossover flies
· Tricep rope pushdowns

Day 5 – Lower Body and Abs

Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.

· Standing calf press
· Lunges
· Barbell squat
· Stiff leg barbell
· Standing calf raises
· Crunches

Machine exercises include:

· Leg presses on a plate loaded machine
· Seated hamstring curls
· Kneeling hamstring curls

Weekend – Rest

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Kannada lullaby, lori - Laali haadu

Wanna sing Kannada lullabies or "laali haadu" to your cutie. Here are some collections of websites that can help you:
(Here is link for youtube videos to help put your baby to sleep)

• Kannada bhavageethe "laali haadu" - malago malagenna maguve
• Kannada lullaby (laali hadu) on flute - instrumental
• Lyrics for Kannada Lullaby
• Kannada lori - "attitta nodadiru"
• Jo Jo Laali kannada religious songs by Shri Vidyabhushana
• "Shri chakradharige" song in Swathi muthu movie
• Kannada Childern's song on Kannadaaudio
• "govina haadu" kannada song

Lyrics from "Bhagyavantaru" lullaby song is below:
Baana daariyalli soorya jaari hodha
Chandra mele bandha
Minugu taare anda
nodu entha chanda
raatri aaythu malagu nanna putta kandha.
Aa deva namagaagi thandha siriye
ee maneya sowbhagya
ninna nageye
maguve nee sakkareya gombeyanthe
haayagi nagu nanna jaaNa mariye

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Beginning Your Bodybuilding Workout Plan

Beginning a body building workout plan requires a level of commitment. As a beginner, you can work out more frequently than more advanced body builders. The reason is simple: as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from. Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn't as severe.

If the word "damage" makes you flinch, don't worry. It's a good thing for a bodybuilder to incur limited muscle damage, because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This is what bodybuilding is all about - a continuous cycle of one-step-back, two-steps-forward, repeated over and over on a weekly basis.

The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. This plan is just a suggestion. You can adapt it as needed to suit your workout goals.

With any workout, you need to start out with some warm up exercises. This can be simple stretching as you get your body ready to work. A warm-up session prior to working out can not only help get your body ready for exercise, but your mind will get prepared as well.

You should also have an appropriate cool down period after you are done working out. This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. This can also be simple stretching exercises and deep breathing.

Again, it’s important to start out slow and not push yourself beyond your limits.

Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. You can progressively increase the amount of weight you lift as you get stronger.

In the next article, we will share with you some examples of a day-by-day workout plan. So, please stay tuned!

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Types of Body Building Workouts - Part 6

1. One Leg Barbell Squat

Use a 12 to 18 inch box or bench for this exercise - the higher the box, the more difficult the exercise. Place a barbell behind your head at the base of your neck. Grasp the barbell with both hands with a wider than shoulder width grip.

Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Reach one foot back and place your toe on the box. Keep your opposite foot flat on the floor and point your toes forward. Stand up straight. Keep your back tight and your chest out throughout the entire exercise.

Keep your head and neck in line with your torso so that you are looking forward. Your shoulders should be directly over your front foot. Keeping your front foot flat on the floor, sit your hips back (like you are going to sit in a chair), bend your knee (of your front leg), and lean forward slightly at the waist.

Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. If you have difficulty lowering yourself down this far, lower yourself until the knee of your front leg is bent 90 degrees. At this point, your knee should be directly over your toe, your hips should be sitting back, and your chest should be directly over the middle of your thigh.

Now, leading with your head and chest, raise yourself by pushing your hips slightly forward and up toward the ceiling, and straightening your leg. Return to the starting position. At this point, your shoulders should be directly over front foot.

2. Lunges

Place a barbell on your upper back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle.

Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep.

Make sure your knee does not travel past your toes in the down position! This can also be done with dumbbells in each hand instead of using a barbell.

3. Barbell Tricep Extension

Hold a barbell with hands a little closer together than shoulder width. Lie on an incline bench and position your head at the top. Press bar overhead to arm's length. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps.

Keep your upper arms close to your head. Return to the starting position. This can also be done with straight bar, 2 dumbbells, seated or standing or with 2 dumbbells and your palms facing in.

The exercises listed above can be done either in a gym or in your home. If you are going to join a gym, they will have many specialty machines that will work specific parts of your body. Employees at the gym can help you with proper use of the machines.

Read Part 1, Part 2, Part3, Part 4, and Part 5.

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Types of Body Building Workouts - Part 5

1. Upright Barbell Row

Stand upright and grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body.

Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing!

2. Front Dumbbell Raise

Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked.

Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. With a smooth, controlled motion, lower the weight while simultaneously lifting the weight in your right hand, so that both arms are in motion at the same time.

Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell.

3. Stiff Leg Barbell

Place a barbell on your shoulders. Keep your head up and your back completely straight. Bend at your waist with your legs locked, until your upper body is parallel to the floor. Return slowly to the upper position. This can also be done with your knees slightly bent.

Read Part 1, Part 2, Part3 and Part 4.

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Types of Body Building Workouts - Part 4

1. Crunches

Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.

Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. Begin to roll your shoulders off the floor.

Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!

2. Dumbbell Hammer Curls

With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift.

Keep your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.

3. Incline Dumbbell Press

Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench.

Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift.

4. Barbell Squat

Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction.

Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Once you reach the bottom position, press the weight up back to the starting position.

Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more.

Read Part 1, Part 2 and Part3.

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Namitha Hot cinema stills - Telugu, Tamil actress

Stills of Namitha Kapoor - Telugu and Tamil actress stills and wallpapers

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Free popular Tamil movie - Kakke Kakke - Surya, Jyothika. Jeevan Balaji

Title: Kakke Kakke
Duration: 2 hr 33 min
Featuring: Surya, Jyothika, Jeevan, Daniel Balaji
Producer: Kalaippuli S. Thanu
Director: Gautam Menon

Watch popular Tamil movie - Kakke Kakke - Surya, Jyothika, Jeevan Daniel Balaji

Anbuselva (Surya) and three of his colleagues are young and honest police officers, engaged in fighting organized crime syndicate in Chennai. A no-nonsense toughie, Anbuselva is completely devoted to his job cares little about his personal life. He, however, begins to change a bit after falling in love with a school teacher, Maya (Jyothika). Their romance culminates in marriage. Meanwhile, on the job front, Anbuselva and his colleagues are able to crack down on Pandiya, a dreaded criminal and manage to eliminate Pandiya's brother. However, the other members of Pandiya's outfit manage to escape. In a bid to avenge the killing of one their own, the gangsters bring the battle into the policemen's homes. Ultimately, Anbuselva has to fight an all-out war with the criminals in order to save Maya.

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Types of Body Building Workouts - Part 3

In the previous posts Part 1 and Part 2, we discussed few types of bodybuilding or muscle building exercise, this post continues to discuss three more... Enjoy!

1. One-Arm Dumbbell Row

Start with your right foot flat on the floor and your left knee resting on a flat bench. Lean forward so that you’re supporting the weight of your upper body with your left arm on the bench. Your back should be flat and almost parallel with the floor.

Reach down and pick up a dumbbell with your right hand. Your left arm should be locked at the elbow so it will support the weight of your upper body.

Before starting, look straight ahead instead of at the floor so you can keep your back straight. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Concentrate on pulling your elbow back as far as it can go. The dumbbell should end up roughly parallel with your torso.

After you’ve rowed the dumbbell up as far as you can slowly lower it back to the starting position. Switch arms after one set.

2. Dumbbell Shrugs

Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop your shoulders down as far as possible. Raise your shoulders up as far as you can go then slowly return to the starting position.

You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. This can also be done holding a barbell.

3. Standing Calf Raises

This can be done with a specific machine found in a gym, or adapted for use without the machine. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor.

Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor.

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Library History

Huntington Public Library is one of the oldest public libraries in Suffolk County with roots dating back to 1759. Thirty-nine people joined together to form the first circulating library in Huntington with Rev. Ebenezer Prime as the first "library-keeper". The library consisted of 115 volumes which were housed in a "box of shelves". A book could be borrowed for two months but a fine of "one copper per diem" per book was charged.

The library was destroyed during the British occupation of Huntington during the Revolutionary War and it emerged again in 1801 as a circulating library. It was known as the Huntington Lyceum between 1827 and 1843. Again it was reorganized as the Huntington Library Association until 1858. In 1869, the Huntington Lyceum emerged once more; featuring debates and lectures, and developed into the Young Men's Literary Association and continued until 1871. Mary Talmage was considered to be the "mother of the library" because of her dedication to library services. The first Board meeting was held at her home in 1875. It was in 1875 that the Huntington Library Association was formed and it became incorporated in 1883. Through fundraising efforts, the construction of the Soldiers and Sailors Memorial Building was completed in 1892 and became the site for the new library.

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