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On February 28, 1947, the duke renounced his right to the Greek
throne and took British nationality, adopting his mother's
(Princess Alice, the eldest daughter of Prince Louis of
Battenberg) name of Mountbatten. On the eve of his wedding
(November 20, 1947) to Princess Elizabeth (Queen Elizabeth II of
the United Kingdom of Great Britain and Northern Ireland) he was
created a royal highness, and Baron Greenwich, earl of
Merioneth, and duke of Edinburgh.
Prince Philip met with criticism from traditionalists who said
he was too free and easy in approaching ceremonial aspects of
his work. The prince had difficulties with the popular press,
expressing annoyance with photographers and publishers who
tended to emphasize his foreign connection. However, the
queen's decision in 1960 to link the name of Mountbatten with
her dynasty was well received, and revealed Prince Philip's
widespread popularity.
The duke's scheme in England [and further] for boys [and girls],
embraces walking [and infinately more] as a test of fitness.
Prince Philip's Profound Common Sense
--------------------------------------------------
It's not coincidental that the duke embraces cross-country [as
well as other] running and that he's from the land of Plato. He
obviously recognizes the link between body and mind. I'm sure
that the press found his connection to be a two-edged sword.
Just to be clear, all four of Prince Philip's sisters were
married to German men during part of Adolf Hitler's reign of
terror. During World War II, the husbands of his then three
surviving sisters were officers in the Wehrmacht. One of the
officers was a dedicated Nationalsozialistische (Nazi) who
worked for the Geheime Staatspolizei (Gestapo), belonged to the
Waffen Schutzstaffel (SS), and flew with the Luftwaffe. That's
one edge of the sword.
The other edge is that Prince Philip is from Greece. On 28
October 1940, the
Greeks
having received an ultimatum from
Mussolini to capitulate or face immediate occupation, responded
with the single word "Ochi"--"No!"--and mounted an extraordinary
resistance that at first drove the forces of Italian fascism
deep into Albania. According to Major i.G. Siegfried Knappe of
the war-time Wermacht, when the Wermacht responded by invading
Greece in 1941, the Greeks inflicted heavy losses on the
Wermacht. Greece, that had once taught people how to live, then
showed them how to die.
Prince Philip did appear in the Greek national costume and the
press may have confused him with one or all of his sisters.
Excersize Tips
------------------
Do three of the following lower body routines on the even
numbered days of the months and three of the following upper
body routines on the odd numbered days of the months. Since
there's only two lower body routines, you'll have to either
repeat one or the other lower body routine, or make up your own
routine. Don't do any excersizes on the 31st days of the
months.
As for taking one or more days off between working the lower
body and one or more days off between working the upper body, in
order to allow the muscles to recover and grow, you can see from
the above paragraph that each muscle has at least one day of
rest between being excersized again. However,
Mr. Ron Harris
states "when you beat the crap out of a muscle, say the legs,
with tons of sets of squat, leg presses, stiff-leg deadlifts,
leg extensions, and leg curls,...Though this is not an exact
rule, it...usually [takes] from three to four, and up to seven
days [to recover]."
I believe that the difference between body-builders' work-outs
and my work-outs is that body-builders believe, maybe correctly,
that muscle growth and strength is mostly the result of the
fibres inside of the muscle cells becoming thicker in response
to repairing (recovering from) the damage (indicated by "pain"
during the work-outs) to the fibres, that results from strenuous
work-outs with many repetitions, and thereby becoming thicker;
where-as I believe that muscle growth and strength is mostly the
result of the fibres inside of the muscle cells becoming thicker
in response to the stress (indicated by feeling of "The Burn")
to the fibres, that results from exhausting work-outs, with just
three major sets of three or four minor sets of just eight
repetitions in each minor set, using the maximum amount of
weight. Sometimes, when I lift weights after having not lifted
weights for a few weeks, I'll feel soreness in some of my
muscles the next day or two. But I never lift weights to the
point of first feeling pain.
1. Routine B Excersizes for the Lower Body.
2. Routine L Excersizes for the Lower Body.
3. Routine B Excersizes for the Upper Body.
4. Routine L Excersizes for the Upper Body.
5. Routine F Excercizes for the Upper Body.
6. Routine S Excercizes for the Upper Body.
7. Routine N Excercizes for the Upper Body.
8. Routine H Excercizes for the Upper Body.
The weight lifting in the routines are based on the following
principals:
1. Super Sets--This is Mr. Joe Weider's best-known
principle. When you group two excersizes for
opposing muscle groups together, such as arm curls
(for your biceps) and arm extensions (for your
triceps), that's a super set. The idea is to do
two back-to-back sets, one of each excersize, with
little or no rest between them. This technique
speeds up your work-out, enhances over-all
recovery, and is a great pumping mechanism. You
can also train back\chest, low back\abdomen, and
quadriceps\hamstrings in this manner.
2. Compound Sets--A super set for the same body-part
(two back-to-back biceps excersizes, for example)
is a compound set. In this case, you aren't
trying to facilitate recovery but to super-pump
your muscles. In a compound set for your biceps,
you might do a set of simultaneous arm curls
immediately followed by a set of alternating arm
curls.
3. Quality Training--Gradually reduce your
between-sets rest time while still trying to do
the same number as or more repetitions than
before. Quality training or pre-contest training
is great for increasing muscle definition and
vascularity.
4. Giant Sets\Ripping and Stripping\working down the
[dumb-bell\weight] rack--Hitting muscle groups
in non-stop (no rest between sets) multi-set (four
minor sets) bursts of descending weights for each
minor set of eight repetitions.
The key to the effectiveness of his [Gino Gioe's]
workout is intensity. He attacks each [muscle
group] progessively, fatiguing it with descending
weights. With only 60 seconds between giant sets
to rest and reset the weights, the muscle fibers
involved are pushed to tolerance, forcing them to
knit and grow. Blood flow surges and the brain
floods the system with endorphins, resulting in an
oxygen- and opiate- rich "pump" that lasts well
after the gym.
5. Reverse Pyramid Training--Starting with the
heaviest training poundage on the first set, then
decreasing the poundage with each succeeding set.
Since you're stressing your muscles with the
heaviest weight when they're freshest, you'll
recruit the most muscle fibers and, hence, get
better muscle-building results. The heavier the
weight you use, the more muscle fibers there are
that are recruited to enable you to lift the
weight. With each ensuing repetition, muscle
fibers are tired out and more muscle fibers are
recruited until, in theory, all available muscle
fibers have been recruited to contract and lift
the weight.
The fastest way to fatigue a muscle, then, is by
using the heaviest weight possible for the
prescribed number of reps, at the time the muscle
is freshest - always the first few sets of an
exercise, not the middle or last. This is
important because when a muscle is fresh, ATP (the
chemical responsible for energy and contraction)
and glycogen (stored fuel in the muscle) are at
their highest. That's when your muscles can
generate really BIG power output.
By using your heaviest training poundages early on
in your workout, you can fatigue the target muscle
more quickly and drive it into the growth
threshold - the point at which the level of
fatigue in the muscle is high enough to elicit a
growth response.
At this point your target muscles' only response
will be to grow bigger and stronger (given proper
rest and nutrition), so they can tackle the
workload more easily in the future.
The reason that I don't need to warm-up or stretch is that I
don't believe in furniture. By sleeping and sitting on a pad
and\or the carpet, with my legs sometimes crossed and other
times straight out, my hip, ankle, and knee joints and leg
cartilage, tendons, and muscles are naturally flexed and
stretched. Just as running is easier than walking, sitting on
the ground is more natural than only partially stretching, which
always occurs when sitting on furniture. My home is similar to
those found in modern Japanese homes.
** Champions **
**** GJC ****
** Eochaidh ***
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