The Importance of a Training Journal

Keeping a record of what you do and how you do it is vital to bodybuilding success. I think keeping a journal is one of the best things I've done to help myself consistently improve. If you keep track of what you've done in the past, it will be easier for you to see what works for you. You can then repeat these actions to insure your future success.

"The palest of ink is better than the best memory."

I've never understood why people want to come to the gym time after time, repeating exactly what they've done before. That is not progress, my friend.

In order to improve and make gains, your training must be progressive in some manner. You can make progress 3 different ways:

1. Do more weight than the previous session
2. Do more reps with the same weight
3. Do more work within a set time frame

If you don't remember exactly what you did in your previous training sessions, how do you expect to exceed it?

I'll be willing to bet if you just finally discipline yourself to start keeping a training journal, you'll increase your gains within 30 days or less.

You've known for years you should be keeping a training journal and you've told yourself you're gonna do it…but you still haven't done it!

Just do it, OK?!!!

Tips on How To Keep a Good Journal

1. Write down the time of day you worked out.
2. Write down how much weight you used in your exercises and the number of reps.
3. Write down how the movements felt, i.e. "50s are too light."
4. Write down how you looked and what was going on in your mind.
5. Write down what you wore or what music you listened to.
6. Write down what you ate and when you ate it.
7. Write down how you looked when you woke up, went to sleep, etc.
8. Write down how much cardio you did.
9. Write down how much you weigh.
10. Write down the other aspects of you life i.e., if you had a good day, a bad day, it was raining, you had a fight with your girlfriend. This will help you attribute outside factors into your performance in the gym.

Let's suppose you had a bad workout on February 1st and you can't figure out why since your diet and supplementation were the same as your last training session. If you see an entry in your journal that you got a bad grade on a test that morning, you might find the reason your training sucked that day was that your head wasn't into it. This would stop you from radically changing your training, diet or supplementation based on bad information.

A training and dietary journal will be your best friend when assessing progress.

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Tips For Using Photoshop when Creating a Web Site

Photoshop is a wonderful tool for creating web sites. It allows even a novice the ability to create a fully functional web site without much knowledge of HTML or JavaScript.

You can create an entire web page template with Photoshop, and then use Image Ready to slice up the image and create the HTML for you. Or you can use Photoshop to create just the navigation for your web site, or to optimize images on your web site.

No matter how you use Photoshop, it will definitely make your web site look much nicer, and also help it to run faster.

Photoshop can help you to create an entire web site without coding much HTML by hand.

You can draw a complete web site in Photoshop, and then transfer your image into Image Ready so that you can slice up the image into smaller elements, and then save the images and the corresponding HTML to render the page very easily.

Then all you have to do is use you're newly created web site and entire content into the blank spaces that you have left in the template. After you have added the content to your pages, you will be ready to post your new web site to the web.

When I am creating web sites I use Photoshop to create the navigation for the web site and also to optimize all of the images, so that my web site will load faster. I usually create buttons for the navigation, and then create rollover effects from within Image Ready.

This saves me quite a bit of time, because all of the JavaScript for the mouse over effects are done for me, which allows me to work on the more advanced coding of the pages.

Even if you want to create all of the navigation and layout of your web site without Photoshop, then you should at least use Photoshop to optimize your images so that you web site loads within a reasonable amount of time.

Photoshop can give you 3 different optimized views of a particular image, and tell you how fast it will load on a particular connection speed.

Then you can choose which optimized image you would like to use based on the ratio between how good the picture looks and how fast it loads. Without optimizing your images your web site will perform very slowly and visitors will be less likely to wait.

You can create a web site on your own by hand coding the entire site, but using Photoshop will make creating your web site much easier and more appealing.

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What Does WoW Crusher Have to Offer?

World of Warcraft is a land of elites. It's just the way it is. The game has been online for the last seven years and some players have been playing the whole time, pretty much destroying anyone in their path to become the best around.
So, its no surprise that people look for new guides all the time to help them get better and bump up to par with the top pros out there. Luckily, every now and then a guide actually comes along that can help you do that – becoming a top player in a land of elites. This time around, that new guide is WoW Crusher.
To be a hundred percent accurate, WoW Crusher isn't a single guide. It's a ton of guides, with a new one added to the mix every month. I reviewed the first couple of months for this review and they were top notch content.
Each guide was 30 pages long and included three features, top news from the month, questions from readers, an action plan and a preview of the next month. Each feature was full of useful content that was designed to do just about anything you needed it to – from building up a powerful play through strategy for a Death Knight to creating a 10 man raiding group. It's not hyper specific information, but it's a heck of a lot more than the general strategies you get from the existing guides on the market.
To top things off, you get a whole bunch of extras with the guide. The first extra was the Fast Track Action Plan that the creators, Markco and Kevin provide. It's a guideline that helps players figure out how to put together a good WoW account. Basically, it includes everything from an outline of how to build a character, choose your UI and the right class and professions to how to get into a guild, start up PvP and go about raiding. Essentially, it's a route to stop making so many silly mistakes as you play through the game – a great tool for beginners and something even a few veterans could probably benefit from.
What really takes the cake though is the inclusion of the WoW Crusher Add-on, which houses the best macros and keybinds this side of the planet and was developed over the years by Kevin himself, along with his Arena teammates.
These are not random, cobbled together specs that every player is using. The WoW Crusher Add-On shows you how to get ahead regardless of what spec or direction you are heading in the game. All the optimal Tanking, DPS, and healing specs are available for every purpose you can imagine.

It is precisely this freedom of choice that makes this add-on so valuable and if you act now, this state of the art technology is yours absolutely free!
In the end, WoW Crusher is a great new product that provides something I've never seen before in a WoW product. It is updated every month with a new ebook and all for a decent monthly fee with information about pretty much every aspect of the game not just a couple of select areas.

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Investigate Anyone Anytime 2

Very often, we get a feeling that we cannot shake that something isn't right about a person we have just met. A new person starts at your place of employment and when you are introduced, you instantly feel apprehensive about that person. Or, it may be that you begin to suspect something is off about that person after knowing them for a short period of time, and you begin to wonder that perhaps there's something you should know about this person.
Chances are, this has happened to you. Many people can shake of the feeling that something isn't quite right, but very often that feeling lingers. In order to get the answers you need regarding that individual, it used to be that you would have to spend days running between public offices in order to find the evidence you need in order to know if you should be wary of this person. Investigate123.com can do all the searching for you and provide you with all the records that are publicly available.
You do no need to snoop around or feel like you are invading someone else's privacy when you are using Investigate123.com. You will not need to provide the web site with any private information about the person in question. The only information you will need in order to conduct a search is the person's first and last name and the state in which they reside. Once you hit the enter key, all of the public records on this individual will be at your disposal in a matter of seconds.
Investigate123.com is a database that has access to all the public records in the United States. This number is over the one billion mark. This means that if a citizen can have access to a document, then Investigate123.com can provide that document for your review. The information you can obtain from Investigate123.com is of the same quality as that which a private investigator would provide you. However, the service that Investigate123.com provides is much quicker and is a fraction of the cost.
Investigate123.com offers a variety of records which include: criminal records, complete background checks, phone investigations, criminal records, public records, and people search. The list of available searches and records is so comprehensive that if there is something untoward in the individual's past, Investigate123.com will find it and bring it to your attention.
One of the most valuable services of Investigate123.com is that they will find any alias or other names used by the individual. Very often, people will change their name or use their middle name if their original name is linked with a crime. When you conduct a search on Investigate123.com, you will learn all of the names used by the person in question so that you can learn everything you can about the individual.
Intuition can be a powerful thing. If you have "that feeling" about someone, do not wait to learn more about their background. Take advantage of Investigate123.com and put that nagging feeling to rest.

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Is There a Person That Gives You the Willies?

In a neighborhood in South Dakota, a mom and her three kids lived in a nice neighborhood. Because she was a widow, the community was very helpful and supportive of her when she moved in. They would bring her homemade meals, desserts and even offer to baby sit while she found a new job. Of course, this woman was very happy about the support and such that she received. The man who lived next door would often come out and talk to her over the fence. She enjoyed gardening, so she would weed the garden and plant seeds while they chatted. The woman noticed that her daughter enjoyed talking to the man as well. Several times she watched the man laughing at her daughter's 8 year old jokes over the fence. For some unknown reason, it made the hair on the back of her neck stand up.
After a couple more times of watching her daughter talk to this man over the fence, the mother informed her daughter that she was not to stand outside and speak to the man anymore. When her daughter asked why, she didn't have a reply. In fact, she even asked herself what made her feel so strange about the man talking to her daughter. He had been nothing but nice and probably just felt sorry for the little ones losing their dad the way they did. Without trying to alarm her daughter, the mom simply told her that it wasn't polite to hold the man up all day, chatting and bothering him.
Searching on the web one day, the mother came across a website called SearchPublicRecords.org. The explanation of the site piqued the mother's interest and she had a thought. Knowing the next door neighbor's name, she decided to check him out. Because the website said that you could information on someone just by knowing their name, the mother decided to satisfy her curiosity. She typed in the name and within seconds she was directed to a page full of information on this very 'nice' man. In fact, she received his local and national criminal and civil records, his phone number, his address, and his arrest records. It turns out that a few years ago; this man was convicted of touching a child under the age of 8 for sexual purposes. The mother was absolutely horrified. She could not believe what she was reading and that no one had told her anything.
Deciding it must be a mistake, she checked the local sex offender list and sure enough, he was there. The mother alerted the police that the man had been speaking with her daughter, and decided to move. She was so thankful that the website had been there and that she had been feeling strangely about him. Without those two things, she didn't want to think about what might have eventually happened. If you are suspicious about someone, please do what this mother did and check it out. You never know what kind of tragedy you can prevent.

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Natural Anti Inflammatory Options For Tennis Elbow Treatment

I routinely receive emails from tennis elbow sufferers, and one of the most common inquiries I receive is, Geoff – if anti-inflammatories are so bad for me and they only mask my tennis elbow pain, Are there any Herbs that I can take that acts as an anti-inflammatory instead of taking ibuprofen?Answer: Yes, there are a number of excellent anti-inflammatory herbs. The 3 most important are:

* Turmeric (Curcuma longa): Turmeric accounts for the yellow color of curry and American mustard and has a specific sharp often bitter flavor.Turmeric can be used for many inflammatory disorders such as:

- arthritis

- tendonitis

- auto immune conditions.

Many doctors and health professionals usually recommend taking 400 to 600 milligrams of turmeric tablets/capsules 3X per day or you can follow the instructions on the product label.

If you can get whole turmeric it has been proven to be more effective than isolated curcumin. Seek out curmumin that is made up of 95% curcuminoids.

It is not uncommmon for the full benefits of curcumin to take effect It can take up to 2 months for the full effects of taking curcumin to run its course and gain control of your inflammation and swelling.

Warning:  If you suffer from gallstones or bile duct dysfunction do not consume curcumin. Also, pregnant women shouldn't use it without the consent of their family doctor.
* Ginger: Powdered dry ginger is an excellent anti-inflammatory. Take one to two capsules  (500 to 1,000 mg) twice a day with food.

As with turmeric, you won't get the full effect for about two months.

* Boswellin: This is the extract of the herb Boswellia, used in Ayurvedic medicine and available in capsule form.

It may be useful for generalized inflammatory conditions such as fibromyalgia. The dosage is two capsules twice a day unless the product label directs differently.

You can take all of these herbs in combination.

Many herbs also contain antiphlogistic characteristics. Many herbs can be used as the sole or supplementary therapy in auto-immune diseases or as complementary corticosteriod therapies which allow sufferers to ingest smaller doses or shorter rounds of corticosteroids. It's not uncommon in today's day and age to various treatment methods to involve both alternative and conventional treatment options which is sometimes referred to as integrative medicine.

I highly recommend you get off the ibuprofen ASAP, as the side effects to taking it on a daily could potentially, in the long run, be dangerous to your health. Remember if you are looking for more information tennis elbow, be sure to check out the internet's #1 selling treatment system for relief of tennis elbow

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Physical Movement Can Make Wonders for Asthma Sufferers

Physical activity is one of the main factors which can keep the body in good shape and maintain the organism's health. There are many benefits associated with physical exercises, yet for asthmatics making exercises on a regular basis has become similar to torture. Many people suffering of asthma are afraid of making any type of movement for fear of not having an asthma attack.

Yet, in spite of their fear, physical exercises are highly recommended in asthma treatment, as it decreases the amount of fat deposits (where it is necessary) and it increases the cardio-respiratory fitness, which contributes to a better breathing. Thus, all asthma sufferers which want to become independent of their inhalers must start making physical movement.

Those people who have not done any type of physical exercise before, should start by making only moderate movement, for a short period of time. They can start by exercising only 20 minutes per day, three days a week and gradually increase the time they dedicate to this activity to 30 or even 50 minutes every day for 3 up to five days per week. Ideally, each asthmatic should do at least half an  hour of physical exercise each and every day. This will enable them to breathe better and will significantly lower their asthma attacks.

There are three ways through which an asthmatic can start making physical movement. First alternative is that of hiring a personal trainer who will design a program of exercises especially for you. Also, because on a specified period you will have to meet your trainer, you will be more determined to go on with the program, than if you do it at home by yourself.

Those who are not disturbed by the people around have the alternative of purchasing a monthly membership at one of the many gyms from nearby. This will offer them the possibility of interacting with people, which will boost the asthmatic's moral and will make them feel more confident.

Lastly, those who do not feel like getting out of the house can buy their own equipment and exercise at home, yet in order to make sure that your asthma is alleviated, the exercises must be done constantly. Also, they can be combined with proper diet for more effective results.

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