I found a very cool bench press tool today while looking for something different to add to the blog. If you click bench press chart, you can see what you’re expected max is for the number of reps you can do at a given weight.
My max bench press is horrible based on the number of repetitions I can do at certain weights.  For example, as I’ve mentioned at one point I did 265 3×8 – no breaks, no arched back, nothing.  If you give me 10 reps for 1 set, then that chart would give me a 345 lb …read more

This is a dilemma that I still don’t know the “official” answer to.  After a weight lifting session, I usually opt for protein immediately but I have gone back to cardio enough to make these choices go head to head in my brain.
On one hand you have your protein shake which immediately gets your bulging muscles the nutrients they need to begin growth and repair.  On the other hand, cardio is an essential part of your workout too and I like to get a healthy amount of cardio in to help burn calories and initiate fat loss.  So what to …read more

With the partnership between NORAD and the Google (Earth) team, it is now possible to track Santa’s trek around the world delivering gifts to the nice and punishing the naughty with 404 errors. Since it is already Christmas eve on this side of the world (Asia GMT+8), Santa has started early and as of this post has already trekked through Australia, Japan and New Guinea.
If you want to track Santa’s progress in full 3D, all you need to do is follow these steps.
[img screenshot c/o author]