A Simple Workout

If any of you know me, you know that I am into weight lifting and exercise. The other day my little brother was hounding me to send him an email with a simple workout for him to start doing. I knew was going to be hard to try and explain everything to him, form, technique and the proper weight to use. In the email that I sent him. I included videos from YouTube to show him the proper methods of weight lifting form the pros. The following is that email with links to videos for any of the aspiring weight lifters:

OK man here is the email that i promised i would send you. I wanted to be able to show you all these workouts but i thought instead of linking some videos that show you the workouts. I will start with the chest:

Chest: http://www.youtube.com/watch?v=IuTPWeUxqwQ

the first workout on the video is the seated bench press. It allows for more strict form. Go with a wide grip on the handles. Second workout is the incline press. Go shoulder width apart or a little wider. Third is the incline dumbbell press and i showed you how to use this. Fourth is the cable extensions. Just follow the example on the video.

Triceps: http://www.youtube.com/watch?v=rzlvlSYYccg

First workout is a straight bar or rope pull down. Watch his form and notice that he doesn't bring the bar up all the way only to about his chest line. Second workout is a behind the head triceps extension. Only use about 10 pounds on the one OK. Watch his form before you do it. i know on the video he does close grip bench press but i would tell you to do the rope instead, the normal rope exercise.

Bicep: same video as triceps. First is a cable curl. Watch his form and do not do a lot of weight. It is more about the form than the weight. Second is the preacher curl. On the bench using free weight or the gym has a machine for you to use. Third is the seated alternating curl. Use lighter weight here to promote a pump in your arm OK, just watch his form.

Shoulders: http://www.youtube.com/watch?v=DXGH64vzDXc First is the seated barbell military press. Watch his form and do not use a lot of weight. Second is the dumbbell upright row. You can do this with a bar if you want. It works the middle and inner deltoids. The third is the reverse peck deck machine for your rear delt. It is upstairs by the drinking fountain at the gym. Watch their form OK use little amounts of weight casue this one is hard. the last one on the video don't do OK. but you could front raises with dumbbells for your front delts.

Back: http://www.youtube.com/watch?v=hVa0sucnHS8&feature=fvw The first is a simple pull up. You can use the machine to do this also. Second is a close grip pull up so grab the handle in the middle about shoulder width apart and do the exercise. Third is the barbell row. Watch his form and do not use a lot of weight at first. This hits your blades and middle back. Fourth is the one arm upright row. Try not to move or dip your shoulder at all while doing this. Use enough weight that it hurts by the end of three sets.Fifth is the dead lift

Texting, the Dangerous Realities

Texting, the Dangerous Realities

Cell phones are rapidly becoming just as dangerous as the traditional drunk driver in Utah and more specifically in Logan due to the distractions that text messaging has on drivers.
Text message related accidents are on the up-rise and according to an article written by Matt Richtel of the New York Times offenders could now face up to 15 years in prison if convicted of texting behind the wheel. Driven to Distraction Several months ago in Cache Valley, two scientists were killed and others were injured due to a driver that was texting while driving. It didn’t take the state of Utah long after that to pass the nation’s strongest law to prevent texting while behind the wheel.
Utah has set up a system of penalties that directly relates to the damage done and number of times a person has broken this law. According to an article written by KSL Studio5 in Utah,Zero Fatalities first time offenders can receive a Class C misdemeanor and could spend up to 90 days in jail and a $750 fine. Second time offenders and drivers who hurt someone can receive a Class B misdemeanor and could spend up to six months in jail and a $1000 fine. If a driver kills someone while texting behind the wheel they could receive a fine of $10,000 and or 15 years in prison.
"Texting while driving is not only difficult but really distracting," said Kallie Zachman, a Utah State student. "It really bothers me to see people looking down at their phones and not at the traffic ahead of them." As any driver knows, the normal distractions of driving are enough to try and handle and trying to avoid them while texting only raises the chance of future accidents.
So what have research studies shown us about the dangers of texting while driving? According to KSL Studio5 in Utah, "Talking on a cell phone while driving is as risky as driving with a .08 blood alcohol level." (University of Utah) Also, "A study of truck drivers showed that texting while driving can increase their risk of crashing by 23 percent." (Virginia Tech Transportation Institute).
According to a 2003 Harvard Study, Distracted Driving posted on the Utah Public Radio’s website, "Cell phone distractions cause 2,600 traffic deaths every year according to a 2003 Harvard study, and a 2007 NHTSA study found that at any time during daylight hours, 11 percent (1.8 million) drivers were using a cell phone. A recent series of articles in the New York Times, under the title of Driven to Distraction has shown a spotlight on the problem of distracted driving, including texting and talking on a cell phone while driving."
"Why can’t people just drive while they are in their cars," said Mike Stewart, public relations major at USU. "I know I don’t like drunk drivers but when is society going dislike drivers who text as much as we dislike drunk drivers," said Stewart. "It is not worth the risk."
In most states for a prosecutor to charge a texting driver with what is known as recklessness, they have to be able to convince the judge and jury that the texting driver knew what risks were involved with texting behind the wheel. According to Richtel, "In Utah, the law now assumes people understand the risks." "Texting while driving has never and never will be a good idea," said Zachman. "It’s not worth it to me to have to pay a fine for sending a stupid text to a friend and life is to precious to waste on a text."