Category: General

  • Bodybuilding Weekly Routine Recommendations

    Why and How?

    • Muscles require 48 hours with plenty of rest to recover. Without this recover period, you may be defeating the purpose of muscle building routines.
    • Moderate routine should include three sets of 8-12 reps with 60-90 second rest intervals.
    • Spend no more than 90 minutes in the gym.
    • Supplements may help.

    The Routine

    The routine can be modified per your lifestyle, but always remember the “Why?”.

    • Monday – Upper Body: Dumbbell Bench Press; Deadlift; Barbell Row; Overhead Press
    • Tuesday – Lower Body including core: Squat; Deadlift
    • Wednesday – REST
    • Thursday – Upper Body: Dumbbell Bench Press;
    • Friday – Lower Body including core
    • Saturday – Rest
    • Sunday – Rest

  • April 10, 1970 – F4 Jet Crash Claims Nine Lives

    As a member of a small group of broadcasters that served in Thailand with the American Forces Thailand Network (AFTN), we remember those who lost their lives on April 10, 1970, at Udorn RTAFB, Thailand, when a F-4 Jet crashed into the broadcast center.

    • TSgt Jack A. Hawley (37), Wakeman, OH
    • SSgt James T. Howard (27), Denver, CO
    • A1C Andrew C. McCartney (20), Lakewood, OH
    • SSgt Alfred N. Potter (27), Forest Grove, OR
    • Sgt John Charles Rose ( 25), Bloomfield, NJ
    • TSgt Frank D. Ryan, Jr. (41), Mercer Island, WA
    • SSgt Edward Wm. Strain (24), Myrtle Beach, SC
    • TSgt Roy Walker (40), Albuquerque, NM
    • A1C Thomas L. Waterman (25), Roanoke, VA

    The jet was an RF-4C Phantom which crashed while trying to land.  In addition to the nine that died, thirty other military personnel were injured.  The pilot and copilot bailed out.

    John C. Rose

    Roy Walker
    Roy Walker

    Thomas L. Waterman

    References:

  • A Case for Impeachment: Ethics

    Trumps interference with Navy SEAL Edward Gallagher military court process.

    Trump, by dismissing and insulting ethical behavior, sends a clear message that it is not important. This could mean that leaders pay less attention to the training and practice of fighting honorably. 1

  • Arizona Rep. (R) Biggs Gets Busted Lying

    Watch Arizona Republican Representative Andy Biggs squirm and walk out when caught deceptively trying to play the “But, but, but Hillary!” card during a House Judiciary Committee hearing reviewing the Mueller Report. 2

  • Devin Nunes (R-CA) Possible Ethics Probe

    Devin Nunes coming under increasing suspicion. 3 4 5 6