2 minutes 30 seconds

Hockey, quick and dirty (no, not like that)

So the Stanley Cup Finals are upon us and I’m guessing a few people who’ve never watched hockey might decide to check it out, especially since no matter who wins this year, it’ll be historic.

A lot of people watching hockey for the first time: OMG WHAT THE HAP IS FUCKENING SO MANY MOVING THINGS.

Worry not. I am Here For You.

What even is going on here. I’m dizzy.

Yeah, that happens. What is going on here is that two teams of six dudes each are trying to get a six ounce rubber puck into the back of the other team’s net. They do this by skating rlly fast, banging into each other, cursing a lot, and flinging the puck around. That’s it, basically. Hockey isn’t very complicated in its basics. There is one way to earn a point (make the puck go into the net) and one way to win (be better at making the puck go into the net than the other guys).

I can’t see the puck WHY SO TINY.

I feel your pain. Watching hockey on tv is a bit of an acquired skill. If it helps, watch the players, not the puck. Ironically, watching it live is WAY easier.

Who are these six dudes?

Each team is allowed six players on the ice. Almost all the time, those six players are three forwards (who are supposed to shoot the puck and score - a group of 3 forwards is called a “line”), two defensemen (who are supposed to stop the other team from being able to score, and get the puck back for their team) and one goalie (whose whole job is to stand in front of the net, be huge and impenetrable, and stop the puck from going in). But except for the goalie, everyone shares in all the jobs to varying degrees. Defensemen often score, and forwards often defend. There is at least one NHL team whose top scorer is a defenseman.

There are way more dudes on the bench. What are they even doing, cheering?

They’re waiting for their turn. Each team can have 23 players on their active roster, but can only “dress” (get geared up and ready to play) 20 players for each game. They usually dress four lines of forwards, three defensive pairs, and two goalies (a primary and a backup - most of the time the backup sits on the bench the whole game. He only goes in if the primary gets hurt or gets scored on a LOT). If you are not familiar with the players and their numbers, you’re probably not noticing that the players on the ice change constantly. Hockey is so strenuous that you can’t do it at full game speed for more than a minute. Forwards play in “shifts” of usually 30-45 seconds, defensemen usually 1 to 2 minutes. They swap out as the coaches direct, without stopping play. I have yet to stop being impressed by this. You often don’t see the changes on TV because the cameras stay with the puck, and the players are changing off-camera.

Wait…what’s a power play? That sounds kinky.

A big part of hockey is penalties. You get penalties for doing not-cool stuff with your stick, your body, your skates. Most are minor penalties (two minutes) - there are also double minors (four minutes) and majors (five minutes). When a team is charged with a penalty, a player goes to the box, usually (but not always) the player who committed the penalty. You’re not allowed to replace the player who’s in the box, so this means his team is short one player, and the other team has an advantage, which is called a power play. Teams have a special group of players for the power play (usually their best forwards) and also a special group for when they’re at a disadvantage (called a penalty kill, heavy on their best defensemen because they want to survive the penalty without getting scored on). It’s possible to have TWO players in the box at once resulting in a 5-on-3 advantage (a two-man advantage is the maximum allowed) and sometimes you’ll get one player from each team with a penalty, resulting in a 4 on 4 period.

Icing? Offsides? These are clearly not cake-decorating terms.

Hockey is played in three periods of twenty minutes each with a 15 minute intermission between them. During those periods, play continues until a whistle is blown or a goal is scored. Whistles are blown for penalties, when the goalie freezes the puck (stops it and hangs on to it so it can’t be played), the puck goes out of play (over the glass or into the bench) or when the teams commit the infractions of icing or offsides. Icing is when someone shoots the puck from behind the center line all the way to the opposite end. You’re not supposed to do that. When the puck is being played toward the offensive zone, the puck has to be the first thing across the “blue line” (the line that marks the beginning of the offensive zone). If an offensive player beats the puck across the line, that’s offsides. 

Hey, they’re fighting! That can’t be allowed, right?

Well…yeah, it kind of is. Hockey players frequently get in minor little shovey-shovey sweary shouty skirmishes (this is often referred to as the players getting “chippy”). Those aren’t fights. Real capital-F Fights are actually a stat that is kept for teams and players. An official fight is usually at least semi-planned and the refs are sort of given a heads-up about it, they usually just stand there and let it happen, and the players keep each other from piling on. It’s a real fight if the players drop their gloves and if punches are thrown. Believe it or not, learning to “hockey fight” so you don’t actually injure yourself or the other player is a skill that players are taught. It happens, but usually both players will get some variety of penalty (roughing or fighting depending on the severity and who started it). There was a real fight in last night’s game although it was really more like a minute-long hug session.

They’re totally running into each other. A lot.

Yep. That’s called checking, or hitting. It’s legal to hit a player who has the puck in order to get possession away from him. But there are a lot of rules - you can’t hit someone who doesn’t have the puck, you can’t hit the player with the puck from behind, you can’t hit them above the shoulders or below the knees, you can’t use your elbows, and so forth. Legal hits can still be pretty brutal and how penalties are called for illegal hits is wildly inconsistent. Hits are another stat kept for the teams and it’s a measure of how aggressive they’re being in taking puck possession.

Hey, the players are getting points too, not just the teams.

Yes, they are! Hockey is very team-oriented. It’s extremely rare for a player to score a goal without one of his teammates setting it up for him, or getting the puck to him in a way that enables him to score. Players get equal points in their individual stats for both goals and assists. Each goal has the possibility of two assists - the guy who touched the puck before the goal-scorer, and the guy who touched it before that. Assists are not recorded on every goal, and some goals only have a primary assist and not a secondary. When we talk about players’ stats, the ones most frequently mentioned for forwards are total points (goals + assists), goals, and points per game (goals + assists divided by number of games played). Any player will tell you that the ability to just shoot the puck into the net is not the most important part of offensive play - the ability to “create offense” and set up plays that result in a goal is even more important. Some players are goal-scorers (Alex Ovechkin is one example) and some are players that do more offensive creation (Sidney Crosby is like that). 

DUDE THE GOALIE IS GONE. DID HE REMEMBER THAT HE LEFT THE OVEN ON?

If the goalie is gone it’s probably in the last 2 minutes of the game and his team is losing. There is no rule that says you HAVE to have a goalie on the ice and you’re allowed six players, so if you pull your goalie, you can put another forward on to score. If there’s 2 minutes left and your team is down by 1 or 2 goals, if you pull your goalie, the worst that can happen is you’ll lose MORE, and you might be able to tie the game and force overtime, or even win, if you put yourself at a man advantage with an extra skater. This is called an “empty net” situation and it’s nerve-wracking, especially if your team is the one that pulls the goalie. All it takes is for the other team to break away from your defense and they can pretty much score unchallenged. (There is another situation, delayed penalties, during which a team pulls their goalie during other times in the game, but that’s a bit advanced. I can explain it if anyone’s curious)

Um, is it me or do these playoffs take forever?

It’s not you. The Stanley Cup playoffs take forever. Sixteen teams make the playoffs (out of 30, soon to be 31 teams total) and they play four rounds, each of which is a best-of-seven. The winning team at the end could have played as many as 28 games in the post-season - the regular season is 82 games long. There are four divisions in the league grouped into two conferences. Each division sends their top three teams to the playoffs, then each conference sends the next two highest-scoring teams for a total of eight teams per conference. Those eight play for the conference championships, then those last two teams go on to play for the Stanley Cup. This year’s western conference champions, the Nashville Predators, and the eastern conference champions, the Pittsburgh Penguins, are two games in to the final round now. Pens are up 2-0 games in the series. Each round takes about two weeks - the playoffs started April 12 and could end as late as mid-June if the final round goes to seven games.

A lot of these dudes seem to be Canadian.

Yep. Hockey is Canadian for sure. Of the players in the NHL, 50% are Canadian (if you can name a world-famous hockey player there’s about a 95% chance he’s Canadian), 25% are American and 25% are European of some other variety (mostly Russian, Swedish, Czech and Finnish). One of the things about hockey that bugs me is that it’s SO WHITE. There are many reasons for that, but it’s getting better. At this year’s All Star Game there were six minority players invited, and there are some amazing up-and-coming young players of color in the league like Auston Matthews (who will 98% probably win the Calder trophy for Rookie of the Year this year), Josh Ho-Sang, Seth Jones and Nazem Kadri, three of whom played in this year’s playoffs.

There’s a lot of hugging. I did not expect this much hugging.

Hockey players hug a lot. After someone scores it’s pretty much standard for there to be a big hugpile.

Okay, I think I’m good for now.

Awesome! Hockey is fun to watch and hopefully this has been helpful. I enjoy talking about it and learning more stuff myself, so send me an Ask if something confuses you.

here is a disposable taken of me about 2 minutes + 30 seconds after i ran into kehlani passing by her on the sidewalk in LA. she was wearing a baby blue track suit with a yoga mat in hand, ear buds in her ear, no makeup on, and her long curly hair was done. she had so many tattoos. which yeah of course if you follow kehlani you know she has tattoos all over, but i guess they look so much cooler in person. when i saw this human was actually kehlani, we were arms distance when she looked up at me. all i said was “oh my god! you’re so beautiful” and she said thank you so much! in her cute raspy voice. her friend was there with her too. he was tall and had good style too. when we had fully passed eachother, i looked back at the crosswalk and she looked back and smiled at me. (and then she tweeted back at me and said “y'all was v v v cute” and she also called me shawty). i can’t wait to tell her about it when we collab someday. february 2017.

Every day my math teacher asks us to rate our moods with a number between one and five and thus far, we are five days in and i havent given her a direct answer once. 

day one i made an ‘ehhh’ noise in response 

day two i told her it was an irrational number 

day three I said 2 minutes and 30 seconds, the time the eclipse was at totality. 

day four i found a square pretzel stuck to a circular pretzel in my chex mix that i thought looked like a diamond ring so i asked how many karats they thought it would be were it real and said that was my number. 

today i looked up the hex code for green and said that was my number. 

i think she hates me. I love this class. 

VICTORIAN TEA CAKE!

½ cup unsalted butter softened
1 cup granulated sugar
2 eggs at room temperature
½ teaspoon vanilla
1 ¾ cup sifted cake-and-pastry flour
1 ½ teaspoon baking powder
1 pinch salt
½ cup milk
icing sugar

Filling :
2/3 cups whipping cream
½ cup strawberry jam


Grease and flour 8- or 9-inch (1.2 or 1.5 L) round metal cake pan; line bottom with parchment paper. Set aside.

In large bowl, beat butter until light and pale, about 2 minutes. Beat in sugar, 3 tbsp (45 mL) at a time, beating for 30 seconds after each addition, about 2 minutes. Beat in eggs, 1 at a time, beating well after each. Beat in vanilla.

In separate bowl, whisk together flour, baking powder and salt; sift into butter mixture alternately with milk, making 3 additions of dry ingredients and 2 of milk. Scrape into prepared pan.

Bake in 350 F (180 C) oven until cake tester inserted in centre comes out clean, 30 to 35 minutes. Let cool in pan on rack for 10 minutes. Turn out onto rack; peel off paper. Let cool.

Filling: In bowl, whip cream. Invert cake onto platter. Using long serrated knife, cut in half horizontally. Spread with jam; top with cream. Replace top of cake. Sift icing sugar over top.

The Surgery of "His Last Vow": Agra’s killing shot

Summary

In Magnussen’s office, Agra intended to kill Sherlock.

“The bullet is foolish, the bayonet is wise”.

It seems that Alexander Suvorov was good in “surgery”.

In this paper, I discuss mostly medical aspects of Sherlock’s wound and give some information in forensic medicine and ballistics. In the final part, I consider a possible motivation for the assassination.

Anatomy of heart and liver

A human heart is located in the middle of a chest, diagonally from right to left.

The liver is under the heart on the right. The heart is covered slightly by the lungs (pink).

Male nipples are at the level of the fifth rib, sometimes, slightly above or slightly below it. If we draw a line between the nipples, we cross the heart at its widest part.

When we breath, the diaphragm moves up (exhalation) and down (inhalation), and the position of the heart changes slightly.

A heart is covered by a special sac called pericardium. The pericardial sac has two layers. It encloses the pericardial cavity, which contains about 25 mL of pericardial fluid.

Similarly, lungs are placed in a double-walled sac called pleura.

Vena cava inferior lies behind the liver.

Anatomy of Sherlock’s wound

Wellingtongoose (http://wellingtongoose.tumblr.com) considered this picture:

(http://wellingtongoose.tumblr.com/post/74878096422/why-mary-did-not-intend-to-kill-sherlock-and-why)

This picture was imagined by Sherlock in his Mind Palace.

It is not a reality.

Wellingtongoose concluded that the bullet had hit the liver and vena cava inferior. However, to reconstruct what had happened, one should consider not only the picture, but also anatomy of the wound, physiology, clinical symptoms, and actions of the doctors.

I have found an X-ray of a young male. What can we see on this X-ray? The white areas are the heart, liver, and bones. The dark areas are lungs.

Let us put this X-ray on Benedict’s chest.

Fits rather well.

Now, let us put it onto the body in the mortuary.

The bullet hit between the heart and the liver. The wound is very serious, taking into account concussion and necrosis of the tissues. In this case, the bullet could pass through the liver and injury the vena cava inferior.

Such is indeed the case in Sherlock’s Mind Palace.

What has really happened?

In the movie, we can see two real situations. First, in the ambulance:

Second, in the intensive care unit (ICU):

Let us superimpose the ambulance photo onto the ICU picture.

We can see that the wounds coincide very well! There is the same wound in the ambulance and ICU!

Let us put the photo in the ambulance onto the picture in the mortuary:

We see that the

real wound is located higher than the imagined one.

Look at the X-ray, superimposed onto the ICU photo. This is the key point of my investigation!

The wound entry hole is in the area of the HEART!

Agra shot in the heart. Do we need any other evidence of her false “surgery”?

However, Sherlock did not die. This fact can be explained as follows. The bullet hit the edge of the sternum and slightly deflected to the right, brushing the edge of the heart (see the picture).


In this case, the right lung was injured, but the liver and vena cava inferior were intact.

Therefore, the diagnosis is as follows:

The penetrating gunshot wound of the thorax, injury of the pericardium and the right lung, bleeding in the pleural sac (hemothorax) and pericardial sac (hemopericardium).

It is a very impressive “surgical safety”, isn’t it?

What has happened to Sherlock?

Therefore, Sherlock lost consciousness after a minute or two, and after 15–20 minutes, there occured a cardiac arrest.

In case of injury of vena cava inferior, Sherlock is assumed to die because of an acute massive blood loss (500–1000 mL).

It means that:

1) The heart had stopped, because it had nothing to pump. The law of physiology says: a “dry” heart cannot work. An electrocardiograph would register asystole.

2) It is necessary to refill the blood vessels by massive infusion into 3–4 large veins (central and/or peripheral).

Look at the picture in the intensive care unit:

We can see only two infusion systems in the cubital veins. Perhaps, the doctors did not see the massive blood loss?

3. The hole in vena cava inferior makes impossible the reanimation without surgical operation and sewing up the wound.

That’s why vena cava inferior is beyond the scope.

See the final ECG:

It’s not asystole. There are four variants of cardiac arrest, namely, pulseless ventricular tachycardia, electromechanical dissociation, fibrillation, and asystole. Asystole is a straight or wavy line at the ECG.

Sherlock had no asystole; he had small-wave atonic fibrillation. His heart was not really dead, but it could not beat. A defibrillator, by the way, is not effective in this situation.

What reason can be for cardiac arrest?

I think,

because of blood in the pericardial sac (hemopericardium).

Between two layers of pericardium, there is 25 mL of fluid. Let’s suppose that the bullet had partially plugged the hole, and blood from damaged vessels of the pericardium began to flow inside the sac. When the blood volume achieved 150 mL, the cardiac tamponade occurred. The heart became trapped in the swollen sac and stopped.

So, the cause of death is cardiac tamponade.

In case of cardiac tamponade, cardiopulmonary resuscitation is ineffective without removing blood from the pericardial sac.

Is it possible for Sherlock to come to life by himself? Perhaps, when the doctors “pumped” the chest, the bullet shifted and opened the hole in the pericardium. Blood started to flow out, at some point, the living heart (it was not dead) could beat.

Other versions may be concerned with heart trauma.

The right lung was wounded, no doubt, hence, Sherlock had hemothorax (blood in the pleural space).

Treatment of hemothorax suggests the surgical operation via minimally traumatic access — right anterolateral thoracotomy:

If there was a gunshot

abdominal wound (liver and vena cava inferior), the doctors had to cut off the abdomen in order to treat the damaged tissues without no exceptions! In this case, we could see laparotomic cut.

Sherlock in the intensive care unit:

there are no laparothomic stiches.

However, we can see the bandage under the right rib.

Quod erat demonstrandum.

There is the thoracic wound

treated via right anterolateral thoracotomy.

A patient should suffer from strong pain (morphine is needed), but after the adequate surgical treatment, our Sherlock could stand and walk with strong painkillers.

Dead or not dead?

Sherlock had cardiac arrest; it was not a clinical death, taking into account that CPR (cardiopulmonary resuscitation) was provided at once.

Nevertheless…

CPR performed by skilled doctors provides the brain blood flow at about 35% of norm, the coronary blood flow at 25% of norm.

It is generally believed that successful CPR “starts" the heart within the first 5 - 10 minutes, after that period the possibility of irreversible brain damage increases sharply. However, there were cases, when after 30 minutes of resuscitation, the patient recovered without apparent consequences for the brain.

Since modern technologies allow to maintain the circulation almost without end, doctors in ICU have the specific set of rules, concerning the ascertaining of death. There are two cases, in which resuscitation should be stopped and a person is considered to be dead:

1) Brain death;

2) When CPR is ineffective within 30 minutes.

“Sherlock” presents the second variant, because Sherlock’s brain is not injured. Therefore, the doctors performed CPR for at least 30 minutes + the time in the ambulance.

Michael Jackson was resuscitated for an hour, before they ascertained the death.

In “Sherlock”, all the doctors took an official decision that the patient was dead.

Agra is a skilled assassin

From the interview with Amanda, we know that she had James Bond’s Walther PPK, 7.65.

https://en.wikipedia.org/wiki/Walther_PP

This is a special police pistol for effective fire at short distances.

A cartridge for this pistol: https://en.wikipedia.org/wiki/.32_ACP

Blunt bullets are very effective to “get stuck” inside the target, transferring all the huge kinetic energy and damaging seriously the tissues. Sherlock was thrown back, and the bullet remained in his body.

Agra had the gun with a silencer. However, the silencer does not reduce completely the sound of the shot. In order to shoot silently, Agra was to reduce the amount of gunpowder. This explains the fact that a) the bullet ricocheted off the sternum, and b) Sherlock was not pushed to the wall, and he just fell on his back.

She was taking aim with a straight arm. Unlike Sherlock, who was aiming, bending the elbow and holding it by the other hand. Such a pose says that he was ready to stand a while and talk.

The pose of Agra suggests that she had no time to talk. This is a very threatening gesture that Sherlock had to recognize.

A bullet from her pistol punched a hole in the coin.

Therefore, Agra is a skilled shooter with a dangerous gun, she knows how to shoot and kill.

Targets for training of policemen and military men are made schematically, to avoid the feeling that you’re shooting at a human being.

Here is an example of a training target:

The shot in heart (red “apple”) gets “five plus”, exactly in the center of the target. By the way, the zone around the red “apple” gets also "five”, that shows the seriousness of the wounds of chest and abdomen.

So, Agra was taught to shoot at the center of the chest.

Where is the real surgery?

In the “empty house”, Sherlock offered the idea of “surgery” to protect himself and John. John, who saw the medical documents in the hospital, did not believe, but accepted “the game”. An interesting fact: during the scene in the “empty house”, the music track “Lie in Leinster Gardens” is playing.

At 221b, Sherlock did not suffer from bleeding. Morphine has ended, and Sherlock lost consciousness from the pain with a dramatic performance. Not fatal, he would come to himself immediately after intravenous morphine. I think, John guessed about it, so did not rush to help in the first few seconds.

Where is the actual surgery?

Just before the shot, Sherlock started to make a step to the left. He began to get up and move to the left. The “target”, therefore, shifted slightly to the right and down. At the distance of 1,5 – 2 meters, the shift could be up to 1,5-2 cm. See above — only 0,5-1,0 cm separated him from the death.

Here was the actual surgery!

In the movie, we can see that the bullet from the silencer went down a bit, it is a real thing.

Remember that Sherlock is a very skilled professional. In "Belgravia”, Sherlock is a master of the technique of knocking the gun from the killer. When Agra raised her hand, I think, Sherlock had no doubt about her intentions. He tried to persuade her, but without success. Agra came to Magnussen to kill Sherlock. Sherlock saved himself by this little movement.

 Assassination or not assassination?

The shot in the heart, thoracic wound, heart injury, lung injury, cardiac arrest. The conclusion of the forensic examination is formulated as “severe bodily injury”. I think, Agra should be arrested for attempted homicide.

Possible motivation for the assassination

Agra was the missing sniper from Estonia or Dyachenko. She was hired by Moriarty to keep Sherlock at gunpoint on the roof and kill him if Sherlock would not jump. Sherlock staged the performance not for John, but for his personal sniper. The jump of Sherlock saved him from Agra’s shot.

After Sherlock’s “death”, Agra stayed close to his friend. All these years, Sherlock did not hide from John, but from a spy near him (from Agra).

At the beginning of the “His Last Vow”, the “employer” (Moriarty? Moran?) demanded to fulfill the order. Sherlock took the case of Lady Smallwood. Agra found out about it from Janine and used it as a trap for Sherlock. She came to Magnussen, pretending that she was going to take her documents from the blackmailer. She knocked Janine and the security guard to delay John. She used the perfume to lure Sherlock upstairs. She dressed like shinobi, who were skilled assassins. She shot in Sherlock’s heart and left. However, Sherlock succeeded to survive, though severely injured.

In “empty house”, Agra went to complete the assassination, because Sherlock had become her enemy, and the order remained unfulfilled. In order to protect himself, Sherlock came up with the idea of “surgery"and took John with him.

John, being a very good military doctor, did not believe in “surgery”, but agreed.

Perhaps, the information on the flash drive, which was to break John, was this: the contract with the employer about the assassination of Sherlock.

Why didn’t she shoot in the head? She could be ordered to "burn the heart out”, or the employer may want Sherlock’s head or his skull (Sherlock Holmes had Billy skull, and Sherlock’s name is Billy, Moriarty would want to have such a “friend”).

Interesting, when Sherlock and Moriarty were talking on the roof, there was a

heptagonal glare on Sherlock’s head (like the heptagonal coin). This is discovery of my friend, Vega-216:

All other glares elsewhere are octagonal.

Conclusion

The case of Agra has completed. As a doctor, I has offered the diagnosis. As a spectator, I have no doubts that Agra had committed a crime. Was she really forgiven by Sherlock and John? Maybe, we’ll see it in the fourth season.

Thanks to everyone who has read it to the end!

1st day

Hi, guys. Let’s do the 1st day of working out. But first things first:

1. I always do abs and arms. 

2. I run 3 times per week (max). But if you guys run twice a week, that’s really good, too.

3. Don’t ever do more than you can. Respect your limits. If there’s something here you can’t do, don’t do it. Better take it slow and progress each and every day, than actually pull a muscle or something else and have to stop everything. That goes for running, too.

4. I follow the Darebee’s workout programmes. So, if you want to complement this a bit more, you can go to their website and get some really good ones. I fully recommend using their resources. And it’s all free.

Okay, now, for the 1st day.

It looks scary, but we’re not doing everything. I only do a line per day, so I can do abs every day and mix it with arms. So, today, I did the second line: leg raises, flutter kicks and hollow hold. You can do as many sets as you’d like, as long as you do at least 3.

Remember to take your time and not rush it. Take a 30 seconds rest between sets and a 2 minute rest between exercises.

For arms:

Use the weights you feel comfortable with. You should be able to do the exercises without extreme effort. That means, you should have a little trouble finishing the exercises (like, you arms are sore during the last set), but not so much that will hurt you. If you don’t feel a bit sore after it, you’re not doing it hard enough. But it’s just a bit sore. Don’t go using weights heavier than you should. Start light and go heavier bit by bit until you find the right weight.

Now, I mix the exercises up so I don’t feel too tired too soon. I also add some more exercises, so to get the results I want. So, what I did today was, in order:

. 5 sets of 20 leg raises
. 4 sets of arnold press (12-10-8-8)
. 5 sets of 20 flutter kicks
. 4 sets of push-ups (12-12-10-10)
. 5 sets of 20 seconds hollow hold
. 4 sets of lateral raises (7-7-6-5-)
. 4 sets of crunches *
. 4 sets of tricep extensions (6-5-5-4)
. 4 sets of V-ups (10-10-8-6)
. 4 sets of bench presses (12-10-10-8) **
. 4 sets of bicep curls (12-10-10-8)

* The 4 sets of crunches go as following:
     . 20 crunches
     . 10 side crunches (per side)
     . 20 sit ups

** You don’t need an actual bench press to do it. Just use the weights as if you were on a bench press.

After all that workout, it’s running day. I’ll tell you what I did, but each person has their own rhythm, so don’t force it. Go as slow as you need and a bit faster each time. 

But remember to run at least 30 min. That’s how long you need for it to actually do its effects.

I did:

. 15 min at 8.5
. 5 min at 6.0
. 5 min at 8.0
. 8 min at 5.5 (until I completed 4km)

Well, this is it for today. It seems like a lot, but it’s not. You should take between an hour to 2 hours to complete this. And this is a full workout, so even if you do this only 2-3 times a week, you already get a full workout.

If you guys have any questions, fell free to PM me. 

And don’t forget: don’t ever force it. Go as light or as slow as you need and then slowly find your own rhythm. Be safe, first and foremost. 

A yoga sequence including essential poses and exercises to prep you for Crow Pose or #Bakasana. Practicing these steps will help you build up core strength, stretch the upper back and achieve flexion you need to get into the crow-like shape of Bakasana.
1. MALASANA, or garland pose: stretches the ankles, groins and back. Hold the position for 30 seconds to 1 minute.
2. DOWNWARD-FACING DOG: stretches the hamstrings and calves. If your heels don’t touch the mat it’s okay! You can always modify by bending the knees and keeping the heels slightly raised. Hold for 1-2 minutes.
3. KNEE TO NOSE: squeeze the lower belly tight to activate your core. Keep repeating with alternating legs until your lower abs burn and you can’t handle it anymore. 💪🏼 Make sure you keep breathing deeply through any tension you might have.
4. CHATURANGA: keep your body parallel to the ground, with elbows at a right angle. Holding this for 1 minute will be enough to build up strength in the arms.
5. DOLPHIN POSE: similar to Downward Dog, stretches the shoulders, arms, upper back, and legs. You can place a block underneath your heels to modify. Hold for 1-2 minutes.
6. BABY CROW POSE: will help you warm up your spine for the full Crow pose. Come into Malasana for this, place your hands in front of you, bend your elbows and place your forearms parallel down on the mat. Lift your hips up slightly and begin to hug your knees around your upper outer arms. Find the action of squeezing your legs in toward the midline of your body. Shift your weight forward and keep your gaze just ahead of your fingertips. Leading with the heart, begin to round through your upper back and come up onto the tips of your toes. If comfortable, lift the toes.
7. CAT POSE: a few cat/cow sequences can be done here to keep warming up the spine. Go through at least 5 sets.
8. HANDS TO FLOOR: a gentle hamstring stretch. You can do a standing forward bend if you want. Hold for 1-2 minutes.
9. KNEES TO ARM: start by perching yourself up on a block. This brings the floor closer to your triceps makes it easier get your knees up there. Make sure you hands are about shoulder-width apart with the fingers spread wide. Lift the hips way up and bend the knees.
10. LIFT ONE LEG: gently press the knees in to the backs of the triceps and begin to shift your weight into the fingertips, picking one foot at a time off the floor. Bend the elbows if necessary for balance.
11. LIFT BOTH LEGS: after lifting one foot gets comfortable, practice lifting both legs. Stay as light in the feet as possible as you prepare to lift off, avoiding dropping weight into your backside.
12. STRAIGHTEN ARMS: Use the core to draw the navel in toward the spine to stabilize and find that “lift” in the center of the body that eventually allows you to straighten the elbows and hold. Be sure to bring your gaze just between the hands to maintain balance. Once you’ve mastered the pose from the block, try the same one foot at a time approach without the block.

So I guess a thing we’ve all been talking about is how we have perceived Matt as a character based on 2 minutes and some 30 odd seconds of screen time he has combined from episode 1 and 3 of Season 1. We’ve all put him on this pedestal and given him characteristics but lets be real about what we know about him;

  • He’s smart
  • He loves him family. 
  • He is imaginative and adventurous
  • And he is a scared kid who just wants to go home.

That’s what we know about him. When we meet him, he might have drastic personality changes that made him different. Made him hard. He might have lost his father and in his mind everything because he doesn’t know Katie is out there looking for him, nor does he have a way home to earth. He probably has PTSD. He’s probably covered in scars, I mean he was in Galra care, I don’t think he was treated well. 

So in hindsight, as much fun as is it to think he’s a memelord or a pun trashcan, all we know is the above. Remember that when we get to meet the new Matt and see what kind of character he is and please appreciate his character as he was made. We have this amazing show and I don’t think any of us want to mess it up, or the fandom. @ilikelancealot @shiroshirogane

High Intensity Interval Training

Would you like to work out for shorter periods of time while burning MORE calories? If your current training program is the traditional long, slow cardio and the occasional weight training workout, why not combine the two and burn some serious calories and body fat? The most effective (and efficient) way to do that is through High Intensity Interval Training, or HIIT!

What is HIIT?
HIIT involves performing short bouts or “rounds” of high intensity exercise (30 seconds to 3 minutes) alternating with similarly short recovery periods of less intense exercise for 2 to 3 times the duration of the high intensity work. As an example, if you exercise for 1 minute at HIGH intensity, your recovery or LOW intensity set would be 2 minutes or 3 minutes. This describes 1:2 and 1:3 training ratios. Both 1:2 and 1:3 are effective, start with 1:3 when designing your workout as it allows a slightly longer recovery, but working toward the shorter 1:2 will burn more calories and make for a shorter (more efficient) overall workout session.

The HIIT principle can be used with ANY type of exercise or training:

Running - Run for 1 minute, jog for 2 minutes. Or RUN uphill for 30 seconds and JOG down for 1 minute.
Swimming - Swim fast laps or lengths followed by slower recovery laps and repeat.
Biking - Short bursts of intense (fast and difficult) exercise followed by 2x or 3x recovery.
Boxing - Boxers have been using HIIT training since the turn of the century. Short rounds of training, speed bag, heavy bag, sparring or rope jumps followed by less intense recovery exercises or continuing the same exercise at a slower and less intense rate.
Boot Camps - HIIT training became popular during the growth of boot camp style workouts. The alternating intensity is ideal for combinations of bodyweight training and simple cardio. Combining the exercises increases fat burning, shortens the amount of time required to reach this fat burn, and is challenging and can also be fun.
Even weight training - If you have access to a treadmill and dumbbells, try this fat blasting workout. 1 minute of weight training followed immediately by 2 minutes of treadmill, followed immediately by the next dumbbell exercise and then immediately back to the treadmill. Continue this alternating weights/treadmill/weights until complete (or exhausted).

In the beginning…

If you are new to exercise, or new to HIIT training, start slowly, this style of training is both demanding and much more difficult to perform than it is to explain. Stretch and warm up first to wake up those muscles, increase their temperature and the circulation to your joints and muscle fibers. Avoid injury as it can easily set back your training (and reaching your fitness goals) by weeks.

Can’t perform that exercise for 1 minute, or 45 seconds? Then aim for 15 or 30 seconds, followed by 30-90 seconds of recovery exercise. Start training at whatever time lengths you can handle and increase each time you workout until you reach your goal duration.As you continue to train and become more conditioned, you can not only increase the lengths of time, but also increase the intensity of the sessions by working “harder”. Increasing intensity is most often accomplished by increasing the number of repetitions of an exercise within the allotted time OR by replacing simple, basic movements with more difficult variations. For example, moving from mountain climbers to burpees, the ultimate in challenging bodyweight exercises.
You’ll often hear how HIIT training offers more “bang for the buck”, your HIIT workouts will burn more fat than longer sessions of lower intensity aerobic training. Plus, HIIT training keeps your metabolism elevated and burning more calories up to several hours after your training ends. HIIT workouts are the fastest way to fitness and fat loss. Try it!

anonymous asked:

Hey there! Do you know any resources where I can learn properly anatomy from since I'm a beginner at art? Thank you for your time!

Ok! yes.

WARNING: all the links are related to human anatomy, hence some have images of internal organs, skeletons and genitalia.

first thing first: anatomy is a fucking nightmare to learn. for me at least. You need to do a lot of boring stuff before getting to the really fun stuff. I can tell you what my own process was because I studied it the long way at school.

The skeleton

While you’re not a medicine student and you don’t really need to know every single name of every single bone it’s good you at least can name the most important ones and where they are and what are their proportions with the bones close to it and ho they attach

You can learn this basically one way: by copying those kind of images:

Is it boring? HELL YES. is it necessary? VERY MUCH SO.

You should copy those while trying to understand from the image those things I told you about. it’s really important to focus on proportions and how bones interact with each other, otherwise it’s just copying and it’s time wasted. 

Where to find those kind of images: I haven’t found a proper online resource for this unfortunately, but something is out there: 

My best advice though it’s this: since it’s a pain in the ass to copy from screen and most of the images you find online are low-res you should go to your local library and look for a book that has this kind of images. look for either medical student books or artist books. You can also find them in a book store but you won’t need those books for long so it’s frankly a waste of money as they tend to be SUPEREXPENSIVE. I never ever ever opened mine after doing those exercises. Avoid buying them on the internet because you never understand what’s inside and you’ll need those specific things to copy:

What to copy:

upper body: front - back - side

an arm: front - back - side

a leg: front - back - side

skull: front - back - side

a full skeleton: front - back - side

This should be it, any more than that and you’ll want to kill yourself.

The muscles

Thankfully you won’t need to learn every single muscle in the human body, just the outer layer. 

The exercise is still the same but there are a lot more resources on this and you need to pay attention to: how they move, how they work, how they attach to the bones underneath it

Still, the advice I had for the skeleton is the same: try your local library for something on paper.

Once you have done the basics copying (upper body, arm, leg, head all in front, back and side. Remember to include the neck and neck muscles in the headshot. ) you can start doing something MUCH MORE INTERESTING: copying real poses.

Do a few exercises like this:

(image from Amenarae

where you look at a pose and then draw the muscles on it. If you have done your studies well (and by well I mean: learning where’s where and how they work) you should be able to do this easily.

Start from this website: http://www.posemaniacs.com/ (which by the way is the resource the artist of the example used) because they are 3d models that already show the muscles. And do it properly, and by properly I mean: trying to understand anything you see and match it with what you’ve learned of muscles.

But as soon as you can start doing it from photos! Copying is important as I said but even more is actually applying those things you’ve learned. Pixelovely has a ton of photos to copy for this exercise.

And now for something more interesting: life drawing and gesture drawing

QuickPoses is great. it also have a sort of a gamifying system of earning a sort of certificate after tot-hours spent doing it. 

Now, there is a difference between life drawing and gesture drawing. I love gesture drawing much more if you ask me but both are important. 

Avoid using posemaniacs for either of these exercises, as they are 3d models they lack the natural aspect of a real human body and they’ll ALWAYS look fake.

Life drawing is… well, drawing from life, with a model. You should try to find a class in your area that does it, the more you do the better. The poses are long, from 10 minutes to 2 hours each and you focus on drawing the person in front of you in detail and good proportions. if you can’t find a IRL class (you should!) those links I gave you previously (quickposes and pixelovely) are decent substitute. 

Dude. do it. this is one of those exercises that artists keep doing all their lives, because it’s worth it.

(source, these are mine btw)

Gesture Drawing is a bit more different but I love it much more. It’s also scary as fuck because it’s fast and dirty and people find it intimidating but once you’ve done it a bit it’s AMAZING.

It is similar to life drawing but it differentiate in the purpose, in gesture drawing you look at faster poses (usually 1 or 2 minutes each, sometime even just 30 seconds) and you don’t really focus on anatomy and proportions (something you have to do in life drawing) but on gesture and movement. Basically you try to draw the idea of movement of the pose.

these are some of mines:

there are more in my other blog

This is the PERFECT way to learn movement and how to simplify your pencil-strokes. learning how to suggest a pose just with few lines is the most powerful tool you’ll ever have at your disposal.

I spend periods doing it every day, 5 minutes a day, usually 30 seconds or 1 minute each (which means either 10 poses or 5). and it helps SO VERY MUCH. In the months I do this exercise daily I draw so much better than when I don’t.

Today, I fucked up... by warming up my breakfast

So this happened when I was like 10. I used to eat croissants for breakfast before school and  my mum would warm them up in the microwave so they would be softer and get that nice texture, you know. But one day I thought hey, you’re smart, you can cut out the middle man and microwave it yourself. 

Except instead of putting the timer on for 20 seconds I put it on for 2 minutes. 

Long story short, 1 minute and 30 seconds later the microwave is on fire and my mum has to run downstairs in a towel and throw it in the garden to put the fire out, leaving me with no breakfast, the family with no microwave for another 5 years and me no longer trusted to cook myself food. 

The ISU meltdown (cont.)

Anonymous said:

Reading through this article, the one thought resounding through my head till now is ‘I never want to see Yuzuru skating under such a system’ if this, god forbid, happens, I hope it is after he retires because it is bad enough to make me consider quitting the sport altogether! 

Anonymous said:

I read somewhere that the reduction in the BV of the quads could “encourage” less injuries in both the men’s and ladies’ fields?? Put that way, I kind of get it?? Because while I’d love to see yuzu land the 4lz or 4a, the thought that he’d get injured training those jumps makes me almost wish he wouldn’t train them 😭😭

Anonymous said:

Okay but none of this is set in stone yet right? Even if they do reduce base values those numbers in the table might not be the ones we end up with. Is the way to get rid of inflation seriously to FORCE the scores into naturally being lower…?? And is Kori Ade living in some alternate universe? I cant really get where she is coming from, lol just because her skater cant land quads doesnt mean she can throw shade on those who can

Re: Yuzuru. Yes, I agree. I probably am going to hell for saying this, but considering the steady deterioration of this sport into complete and utter chaos, I am now officially in favor of a Yuzu departure post-Milan. Figure skating soon wouldn’t deserve His Highness as its champion anymore.

Re: ISU trying to justify their convoluted witchcraft by pretending that they care about the athletes. Yeah, well, that one line just about summed up what I think. No, BV reduction is not going to make skaters stop training harder jumps. Figure skating jump is not a commodity to which you can reduce supply by simply lowering price. As long as quads are not completely outlawed, there will be skaters training to perform them. As long as quads carry higher BV than triples, and harder quads higher BV than easier ones, there will be skaters performing them in competition. Working towards improving technical ability is part of an athlete’s raison d'etre. There is a reason why the Olympic motto is Faster, Higher, Stronger and not Higher Score, More Medals. Yes, there is the risk of injury attached to it, but you don’t get better at skating, or any sport for that matter, by playing safe. I think all skaters know that very well, I’m not sure the ISU does.    

Re: timeline of new rules going into effect. Right now the only confirmed changes that will take place during the 2018-2019 season are (1) reducing the number of jumping passes in the men’s FS from 8 to 7, (2) reducing allotted time for the men’s FS from 4 minutes 30 seconds to 4 minutes, (3) increase GOE range from +/-3 to +/-5. The adjustment to jump BV is still in a draft state and has not been finalized. The more dramatic proposal for athletic/artistic program likely won’t even be in time for congress consideration by 2020. As I said, these sport governing bodies tend to move at the leisurely pace of a morbidly obese turtle (trust me on this, I’ve been observing the ITF and FIFA at work too). 

Re: alternative solutions to the general inflation in scoring. Yes, those do exist. The most straightforward one, IMO, is adjusting PCS coefficient. My exclusive dealer of bad figure skating news, @fuckyeahdearlybeloved​, recently discussed this method extensively in a very nice rant, so I’ll let myself be lazy and just refer you to that post, here we go :) One other thing I’d suggest the ISU do is making sure their judges and technical panels read and understand their own damn rule book before going out and judging anyone. Going by the men’s free skate protocol from Helsinki, I doubt if any of the judges on duty that day had a very clear idea what the GOE bullets say, or about PCS criteria, or about the difference between an inside edge vs an outside edge.

Re: Kori Ade. Well, it was a rather dumb and careless statement she made, but you have to admit that it is true in a pretty large number of cases. If you look at the SPs of the top men last season and consider their non-Axel solo jump, which is explicitly required to have connecting steps/skating movements preceding it, only Yuzuru’s quad loop and Javier’s quad Salchow met that requirement. Boyang’s quad toe had no steps into it. Nathan’s quad flip was the same. Shoma’s quad flip had about one and a half steps which happened so far out from the jump that calling it “connecting” would be quite a stretch. And yet, at Helsinki, Boyang, Nathan, and Shoma all received positive GOEs for those jumps (I’m leaving Patrick out because he didn’t do a solo quad). Basically, when Ade said “The bullet points for GOE are not adhered to for quads“, she is not entirely wrong. Sad, but again, at least half-true (or 3/5 true just from the sample we discussed).

Today’s latte: Honey London Fog! As you probably know, a London fog is a vanilla Earl Grey Latte, and today I was like, huh? Wonder what would happen if I added honey? So I did and dang it is good!! I used orange blossom honey and wow, it really added a delicious complexity to the tea. I also found that it balanced some of the weird bitterness that comes from unmixed vanilla, and just really gave a delicious sweetness to the latte. I’m definitely adding this to my morning routine because it also woke me right up: just in time to get working on my novel! Perfect! Here’s the recipe:


Ingredients:

¾ cups water
¼ cup milk of choice
1 tsp vanilla
2 tsp honey.
1 Earl grey tea bag

Directions:

1) bring water to roiling boil. Pour into mug and let tea bag steep for 4-5 minutes.
2) warm milk in microwave safe cup for 30 seconds. Thoroughly mix in vanilla and honey.
3) remove tea bag and mix!


Enjoy steepers!

Vanilla mug cake

I’m sharing cus why not

Ingredients:
¼ cup flour
2 tbsp sugar
¼ tsp baking powder
A pinch of salt
¼ cup milk
1 ½ tsp vanilla extract (or more if u want)
2 tbsp melted butter

First mix the dry ingredients together and then the wet ingredients separately then mix the wet and dry ingredients and put it in a mug that can hold at least 2 cups and then microwave it for about 2 minutes and 30 seconds (depends on your microwave)

Doneee also mix in sprinkles or crushed up oreos or anything really to make it more exciting