Mental Notes & Random Musings

My mind was just thumping, raging even, as I stared out into that field where about thirty seconds ago, two large men were and then vanished. My head, killing me as it was, made it impossible to think straight as I realized that I now must understand why I am technically in league with the Devil. I am not exactly a good Christian girl, but I am far from being a mortal sinner either, I have been to enough Sunday School classes to know that it takes a lot more than pre-marital sex to become friends with Satan. I did give myself a bit of the giggles as I thought over the fact that Satan should have come to see me about the pre-marital sex over 15 years ago anyway, because that was the last time I had had any. Nothing passes the smell test anymore really, so I do not know anything and am at least willing to admit it. I now have some time to reflect on my experiences and consider them in a broader context. It is necessary for me to reconsider my theological understanding. I need to recogniz...

There is no week nor day nor hour when tyranny may not enter upon this country, if the people lose their roughness and spirit of defiance. ~ Walt Whitman

Shoulder Shrug (Smith-Machine Barbell Behind the Back) Target Muscles: Trapezius, Rhomboids, and Various other neck and shoulder girdle muscles Starting Position: 1. Stand with your feet hip-width apart. 2. Hold a barbell behind your thighs, keep your arms straight. The Movement: 1. Raise your shoulders straight up towards your ears, keeping your arms straight. 2. Hold for a count of two; then lower the , dumbbells back to the starting position. Tips: • Keep your arms straight throughout the movement. • Lift and lower the bar slowly and deliberately - don't jerk them. • As you lower the bar, allow your shoulders to drop down as far as possible ­this stretches the trapezius and increases the range of motion. • Do not rotate your shoulders backwards at the top of the movement - this increases the risk of injury to the shoulder and places no further work on the trapezius. • Use straps to improve your grip. Variation: Dumbbell shrug: Hold a pair of dumbbells by your sides level with yo...

Pull-down (Indy Arm Seated Cable) Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms. Starting Position: 1. Hold the grips, with your palms of your hands facing each other. 2. Sit on the seat, adjusting it so that your knees fit snugly under the pads. Your arms should be fully extended. The Movement: 1. Pull the grips alternately down towards your chest until it is beside the upper part of your chest, arching your back slightly. 2. Hold for a count of two; then slowly return to the starting position. Tips: • Keep your trunk as still as possible - avoid swinging backwards. • Focus on keeping your elbows directly at your sides and squeezing the shoulder blades together. • Do not shorten the return phase of the movement - extend your arms fully. • Do not lean back too far. • Use wrist straps to improve your grip when using heavy weights.

I love watching all the Disney superfans make asses out of themselves on social media. That dumpster is still burning, and it will continue to burn until they get 0 people showing up to watch "The Message" .. Have whatever kind of day you want! It's not stealing. I give these to you freely to use wherever you want.

No Gen Xer’s quest into young and dumbness would be complete without an overactive imagination. Had my father wanted to find me there was a fifty percent chance I was roaming around someplace that I shouldn’t be and thanks to a lack of cellphones the possibility of finding me was slim. The other fifty percent of the time was sharing our overactive imaginations indoors at a friend’s house. This could involve Dungeon’s and Dragons (aka D&D), the newest comic book drop, where we each bought one, read it and swapped out. Either could be an all-day affair, but there was also the rare case of Creature Double Feature having a Godzilla or Gomorra day, and we would be at whatever house had a free TV. There were only twelve channels on the cable TV where I grew up and WLVI was the king.  The overactive imagination was what made me realize my bedroom floor was slanted, and I could use a golf ball I found outside the local driving range, and my sneakers to have a makeshift pinball machine ...

Women have a special corner of their hearts for sins they have never committed. ~ Cornelia Otis Skinner

Leg Curl (Machine Seated) Targets muscles: Hamstrings, Gastrocnemius Starting Position: 1. Lie face down on the leg curl or sit upright in an upright machine and hook your heels under the roller pads. Adjust the machine if necessary so that your knees are just off the end of the bench and your thighs are fully supported. 2. Hold on to the hand grips or the edge of the bench for support. The Movement: 1. Bend your knees, bringing your heels towards your backside. 2. Hold this fully contracted position for a count of two then slowly lower your heels back to the starting position. Tips: • Keep your hips and thighs in contact with the bench throughout the movement - do not allow your hips to rise. • Control the movement on both the upwards and downwards phase - avoid kicking your heels back fast. Variations: Toes pointed: Performing the movement with your toes pointed intensifies the work performed by the hamstrings. Single leg curl: You can do leg curls with one leg at a time. This allows...

Crunch (Machine Standard) Target Muscles: Rectus abdominis (mainly the upper part) Starting Position: 1. Lie flat on your back either on an abdominal bench with  your knees bent over your hips and your ankles touching. 2. Place your hands on the handles beside your head 3. Press your lower back to the pad and make sure your head is directly between the handles. The Movement: 1. Use your abdominal strength to raise your head and shoulders from the bench. You should only come up about 10 cm and your  lower back should remain on the bench. 2. Hold in this contracted position for a count of two. 3. Let your body uncurl slowly back to the starting position. Tips: • Focus on moving your ribs towards your hips. • Do not pull your head with your hands ­ keep your elbows out and  relaxed. • Exhale as you contract your abdominals.

Before they even fired Don Imus, to replace him with Joe Scarborough, we knew Morning Joe was a 5$ whore for the news media machine. His pursuit of relevance and popularity have been as hilarious as it was damaging. Have whatever kind of day you want! It's not stealing. I give these to you freely to use wherever you want.

Timmy sat mulling over the first newspaper clipping he had ever saved about “The Shredder” the first week he was in New York City. The headline read “Prostitute Witnesses Bizarre Murder on Riverside” and he was amazed that all these years later he had just read the situation as it had been laid out by the murderer himself. Almost immediately when he had read the clipping, which at the time was a third page clip, he thought that it was odd. Of course, what he had really thought when he first read it was that the city of New York was a hopeless crap pile filled with stories like this one, but still he was immediately fascinated with it because of the way it was framed. “He was a monster,” she had started off her statement to the New York Post, which back then had been known more for its sensationalistic over drama, but like most curious young men Timmy was taken in by the term “Monster” after all. The article got very strange very quick from there, “He threw me forty feet with one hand, ...

Media corporations have a civic responsibility not only to prevent fraud and financial abuse, but also to not corrupt or degrade our culture. ~ Charles W. Pickering

Triceps Extension (Cable Overhead) Target Muscles: Triceps (Especially the outer and medial heads) Starting Position: 1. Grasp both sides of a rope over your head. 2. Stand upright with your elbows bent and in front of yous. 3. Bend the working arm to 90° at the elbow. The Movement: 1. Keeping your elbow stationary, extend your arms forward until your hands are out straight in front of you. 2. Hold for a count of two; then slowly return to the starting position. Tips: 1. Extend your arms under control - do not swing it back. 2. Keep your upper arm fixed. Only your forearm moves. 3. Keep your lower back straight and still. 4. Start with a relatively light weight as the exercise is harder to perform than  many people imagine.

Fly (Cable Lower Chest) Target Muscles: Pectoralis major (mid chest), Anterior deltoids Starting Position: 1. Attach the handles to two overhead pulley machines. 2. Hold the handles, palms facing down, and stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals. 3. Bend forwards slightly from the waist and maintain this position throughout the exercise. The Movement: 1. Draw the handles towards each other in an arcing motion, aiming for a point approxi­mately 30 cm in front of your hips. 2. When the handles meet, squeeze your pectorals hard and hold for a count of two. 3. Slowly return the handles to the starting position. Tips: • Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement. • Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together. •...

It's not even close these days. The hate and smear that comes out of the elected black community doesn't help the people of their community, it just adds to the ratchet black fatigue that is sweeping America right now. Have whatever kind of day you want! It's not stealing. I give these to you freely to use wherever you want.

Poverty of those that produce is very important for the intellectual elites that run the progressive theorem. When people can create wealth off their creation or their labors then they become dangerous to the people that only contribute to society by being smarter or more educated than everyone else. It’s important to remember that the federal government produces nothing tangible or creates any income by its own labors, so how do you get it all away from everyone that is generally useful to society and create the feudal slavery that progressivism feeds off?  3. Abolition of all rights of inheritance   This is what a death tax is my friends. By stealing upwards of sixty percent of the accumulation of a person’s life work you have effectively limited their ability to better their family’s station in life. This as I had said above does not affect the intellectual elite or the intellectually dishonest. They place all their money in trust and then allow their names to gather s...

While it is relatively safe in concluding that human beings should never be trusted with power, since the dawn of time there has always been power to be had and only human beings to take it. George Washington was an anomaly, and his replication was the standard for a while until his memory was too far away. Inevitably the human nature of wanting to rule came forward. It isn’t weird it is perfectly normal and for whatever reason the framers of the United States Constitution had made the best possible document for the longevity of the republic. It will never be replicated, and it will not live forever no matter what the chest thumping Us vs. Them mentality of America thinks.  In the beginning of America, there were no republicans or democrats. There were federalists and anti-federalists. The constitution was an agreement between the many states in North America to organize as a union under a federal government. This is foreign to most countries outside of this one because most countr...

Bad directors are the ones who want to tell you every move, and think they're a better actor than you. ~ Carroll Baker

There really isn't much more to say about this woman. History will not be kind to her but it might make people stop talking about the last female president, Edith Wilson. Have whatever kind of day you want! It's not stealing. I give these to you freely to use wherever you want.

Jay walks down the trail from the dugout beside his sister the way he always does, with no emotion, no look on his face other than blank, and Lily does find it a little frustrating. The revelations of him coming to life during the game are fresh in her mind and she was hoping that it might carry over a bit. This is probably the first time in over 3 years she had carried any hope, other than the usual, that her brother was going to animate at all, but it was after all fleeting as her mind starts to remember that this happens once in a while and any attempt to stimulate it just brings forth futility and frustration. Back inside of the cozy confines of the clubhouse, they see John and Chris standing over by their lockers, well Lily does anyway. John is holding a new bat which he holds out for Jay, who walks past it, leaving John to chuckle and quip, “See he knows he won’t need this for a while already,” and then walks over to the other side of the locker room to talk to someone else that ...

I suppose you always look back at how easier things were being young. There's always a shame that you're not as naive as you were. ~ Siouxsie Sioux

Shoulder Press (Cable Indy Arm Front) Target Muscles: Medial deltoids, Triceps, Anterior deltoids Starting Position: 1. Stand with your feet hip-width apart. 2. Hold a cable grip in each hand, arms straight at your sides and hands facing inwards. The Movement: 1. Keep your elbows very slightly bent (at 10°) and raise the grips forward. 2. Raise them until your elbows and hands are level with your shoulders - i.e. parallel to the floor. Your palms should face the floor. Hold momentarily. 3. Slowly return to the starting position, resisting the weight on the way back down. Tips: • Your little finger should be higher than your thumb at the top of the movement, as if you were pouring water from a jug. • Do not swing the cables out or lean back as you raise them. Keep your body very still. • Lead with your elbows rather than your hands. Variations: Single arm: Front raises can be performed using one arm at a time. Hold on to an upright support with the other hand to help keep you steady. Th...

Row (Single Arm Standing Dumbbell) Target Muscles: Latissimus dorsi, trapezius, rhomboids, Infraspinatus, Teres major and minor, Biceps, Posterior deltoids Starting Position: 1. Hold a dumbbell in your right hand, palm facing your body. 2. Bend forwards from the hips, placing your left hand and forehead on a bench to stabilize yourself. Your back should be flat and almost horizontal and your right arm fully extended. The Movement: 1. Pull the dumbbell up towards your waist, drawing your elbow back as far as it can go. Keep the dumbbell close to your body. 2. Allow the dumbbell to touch your rib cage lightly. Pause for a count of one; then slowly lower the dumbbell until your arm is fully extended. 3. After completing the required number of repetitions, perform the exercise with your left arm. Tips: • Keep your lower back flat and still- do not twist your trunk. • Make sure you row the dumbbell to the side of your rib cage - do not pull the dumbbell up to your shoulder.

One of my favorite gym quotes. I think it is an original but who knows, you tend to find out everything is a memory these days. Have whatever kind of day you want! It's not stealing. I give these to you freely to use wherever you want.

My cell phone split in half this week. It was strange to see what a Pixel 6 looked like with the screen detached from it. It still worked but the battery was getting so hot that it burned off all the glue, which means I was basically carrying a firebomb in my pocket, so I shelved it. This means that I had to grab my old Motorola 5G Ace that I keep for times like these. Unfortunately, it no longer is supported by the Xfinity Mobile Network, meaning, no phone. It’s times like these when I realize how dependent I am on my cell phone for my musical needs, and how it is vital for getting songs out of my head. I’m impressionable after all and with the new algorithms that the streaming companies use to target ads at me, I can tell you it picks a lot of tunes that get stuck in your head and suck at the same time.  Don't get me wrong, there are a lot of songs that get used constantly in commercials that are sometimes a welcome change to your mood. “It’s Raining Men” by The Weather Girls (Ma...

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It's perfect when it arrives and it puts itself in our hands. It hopes we've learned something from yesterday. ~ John Wayne

Lunge (Dumbbell In Place) Target Muscles: Quadriceps, Hamstrings, Gluteus Starting position: 1. Hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body). 2. Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead. The Movement: 1. Take an exaggerated step forwards with your right leg, bending the knee and lowering your hips. 2. Lower yourself until your right thigh is parallel to the floor and your knee is at an angle of 90°. Your left leg should be about 3 to 6 inches above the floor. Hold for a count of one. 3. Push hard with your right leg to return to the starting position. 4. Complete the desired number of repetitions; then repeat with the left leg leading. Tips: • Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards as this can cause strain to the knee. • Keep your body erect throughout the movement - do not lean forwards. Variations: ...

Crunch (Machine Upright) Target Muscles: Rectus abdominis (mainly the upper part) Starting Position: 1. Adjust the machine to your optimal height requirements. 2. Sit on the machine with your feet firmly on the floor. 3. Place your hands on the handles beside your head 4. Press your lower back to the pad in the back of the seat. The Movement: 1. Use your abdominal strength to pull your upper body down towards your knees. 2. Hold in this contracted position for a count of two. 3. Let your body uncurl slowly back to the starting position. Tips: • Focus on moving your ribs towards your hips. • Do not pull your head with your hands ­ keep your elbows out and  relaxed. • Exhale as you contract your abdominals.

They can't even find a legitimate doctor to lie about the cancer diagnosis. The respectable ones all admit that he would have been diagnosed before he even became president. 46 was a complete fraud from start to finish. Have whatever kind of day you want! It's not stealing. I give these to you freely to use wherever you want.

Today is the first day of my vacation. I always wake up on the first day of any vacation with a zeal to hit the gym. In my case since the covidpocolypse, “the gym” means an eight-foot by twelve-foot room at the end of the hallway from my bedroom. I was lucky, or smart, depending on how you look at it, that I had been garbage picking for gym equipment for years before the covidpocolypse hit so I had a serviceable set up with everyone else’s poor decision-making skills, and lack of space filled up for me. It included a used twice, maybe, Bowflex Ultimate with the leg extensions and even the 400lb upgrade. A set of Power Blocks that I did spend hundred bucks on from someone else’s poor decision-making bargain bin. I probably had spent another fifty bucks on accessories to make the Bowflex more gym like.  Yes, my vacations are dedicated to spending two to four hours a day working out instead of the usual hour and a half and a lot of walking around at work. Many would call this a waste ...

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment. ~ Ralph Waldo Emerson

Triceps Extension (Single Arm Dumbbell Overhead) Target Muscles: Triceps (Especially the outer and medial heads) Starting Position: 1. Grasp a dumbbell and raise it straight up over your head. 2. Stand upright and use a bench to steady yourself if necessary. 3. Bend the working arm to 90° at the elbow. The Movement: 1. Keeping your elbow stationary, extend your arm upward until your hand are out straight up above you you. 2. Hold for a count of two; then slowly return to the starting position. Tips: 1. Extend your arms under control - do not swing it back. 2. Keep your upper arm fixed. Only your forearm moves. 3. Keep your lower back straight and still. 4. Start with a relatively light weight as the exercise is harder to perform than  many people imagine.