This free Workout Chart template focuses on weight lifting exercises, and can be used to structure your overall weight lifting program, including warm up, core body, upper body, lower body, and cool down exercises. The workbook includes a One Rep Max Calculator to help you find your 1RM for various exercises by performing multiple reps at a lower weight (the safer approach).
It may be tempting to test your strength by "maxing out", but the likelihood of serious injury is much higher when trying to max out.
Online One Rep Max Calculator - Calculate your One Rep Max by performing multiple reps at a lower weight. Nighttime patrol ends with the boys cornering two car thieves in a shopping mall parking garage with a truckload of stolen hubcaps.
Chief assigns the boys to the local zoo; they think to solve a crime, but actually to teach them a lesson in cleanliness. Trevor uncovers a Tijuana-style enamel-on-velvet painting of an Aztec hummingbird god in a bookcase.
Tow foolishly buys a map to a goldmine from a seedy character on the Las Vegas strip; he and Sasha and their stumblebum underlings immediately head out across the desert.
The boys are playing with a radio remote-control truck, sending it down the block for pizza.
The boys are working on a carnival midway when Sasha gets mistaken for a late-arriving contortionist known as the Inside-Out Girl. When Spark and Plug run out of gas on the freeway, Tow fires them and proudly shows off their replacement: a baby elephant who trumpets her greeting and pushes cars around the salvage yard all day for the cost of hay and peanuts. Control X assigns the boys to work as executive protection for a visiting European royal prince and his son on their visit to Los Angeles.
The boys mistake a Replacement Wanted poster outside a firehouse a€“ the station is retiring their aged Dalmatian firehouse dog a€“ for a recruitment poster as junior firefighters.
There was a time when I tried to change my position, which was not in harmony with my conscience; but the conditions created by the past, by my family and its claims upon me, were so complicated that they would not let me out of their grasp, or rather, I did not know how to free myself. It has occurred to me that I do not occupy this position for nothing: that Providence intended that I should lay bare the truth of my feelings, so that I might atone for all that causes my suffering, and might perhaps open the eyes of thosea€”or at least of some of thosea€”who are still blind to what I see so clearly, and thus might lighten the burden of that vast majority who, under existing conditions, are subjected to bodily and spiritual suffering by those who deceive them and also deceive themselves.
Free from desire for self-vindication, free from fear of an emancipated people, free from that envy and hatred which the oppressed feel for their oppressors, I am in the best possible position to see the truth and to tell it. Alexander Ivanovich Volgin, a bachelor and a clerk in a Moscow bank at a salary of eight thousand roubles a year, a man much respected in his own set, was staying in a country-house. The old butler, Stephen, the father of a family and the grandfather of six grandchildren, who had served in that house for thirty years, entered the room hurriedly, with bent legs, carrying in the newly blackened boots which Volgin had taken off the night before, a well-brushed suit, and a clean shirt.
There, thanks to the efforts of the housekeeper, the footman, and under-butlera€”the latter had risen at dawn in order to run home to sharpen his son's scythea€”breakfast was ready.
Volgin took his panama hat from the hall table (it had cost twenty roubles) and his cane with its carved ivory handle, and went out. The boy was so filled with wonder, verging on terror, when he gazed at the hat, the well-brushed beard, and above all the gold-rimmed eyeglasses, that he could not reply at once. The boy told him, and Volgin went on towards the house, thinking how he would chaff Nicholas Petrovich about the deplorable condition of the village schools in spite of all his efforts. On approaching the house Volgin looked at his watch, and saw that it was already past eleven.
Volgin took three roubles from his purse and gave them to the peasant, who showed his gratitude by touching the ground with his forehead, and then went into the house. Volgin got out his case, with all the requisites for writing, wrote the letter, made out a cheque for a hundred and eighty roubles, and, sealing down the envelope, took it to Nicholas Petrovich. While he was scanning at his ease the political news, the Tsar's doings, the doings of President, and ministers and decisions in the Duma, and was just about to pass on to the general news, theatres, science, murders and cholera, he heard the luncheon bell ring. Thanks to the efforts of upwards of ten human beingsa€”counting laundresses, gardeners, cooks, kitchen-maids, butlers and footmena€”the table was sumptuously laid for eight, with silver waterjugs, decanters, kvass, wine, mineral waters, cut glass, and fine table linen, while two men-servants were continually hurrying to and fro, bringing in and serving, and then clearing away the hors d'oeuvre and the various hot and cold courses. The hostess talked incessantly about everything that she had been doing, thinking, and saying; and she evidently considered that everything that she thought, said, or did was perfect, and that it would please every one except those who were fools.
Mitri crossed himself three times, turning towards the corner in which the ikons hung, and repeated some utterly meaningless words, which he called prayers, to the Trinity and the Virgin, the Creed and our Father.
Mitri took off his ragged coat, laid it out of the way near the fence, and then began to work vigorously, raking the corn together and throwing it into the machine. The hut was smoke-begrimed, as its stove had no chimney, but it had been tidied up, and benches stood round the table, making room for all those who had been working, of whom there were nine, not counting the owners. An old one-armed beggar, with a bag slung over his shoulder, came in with a crutch during the meal. Among these downtrodden, duped, and defrauded men, who are becoming demoralised by overwork, and being gradually done to death by underfeeding, there are men living who consider themselves Christians; and others so enlightened that they feel no further need for Christianity or for any religion, so superior do they appear in their own esteem. Here is a bachelor grown old, the owner of thousands of acres, who has lived a life of idleness, greed, and over-indulgence, who reads The New Times, and is astonished that the government can be so unwise as to permit Jews to enter the university. Here is a kind, gentle mother of a little girl reading a story to her about Fox, a dog that lamed some rabbits. This workout chart allows you to list the type of exercise, how many sets and reps, how much weight, and the resting time in between sets. The printable workout chart is almost identical to the Workout Chart template below, but if you use the PDF version, you'll need to create your workout program by hand. Meanwhile the neighbors are petitioning the city to demolish the Steffia€™s derelict house. Meanwhile we dissolve back to Aztec times where the high priest known as The Overlord, surveying the poor harvest and resulting famine, orders a warrior bat to go a€?through the portala€? to find a suitable sacrificial victim. Downstairs the Steffis find free tickets to a Monster Tow Truck Pull in the citya€™s domed arena. But first the boys have to attend a Diplomatic Protocol School, known among the bodyguard community as a€?Charm School,a€? and run by a prune-faced Miss Nicely.


The chances are that there is not a single wretched beggar suffering under the luxury and oppression of the rich who feels anything like as keenly as I do either the injustice, the cruelty, and the horror of their oppression of and contempt for the poor; or the grinding humiliation and misery which befall the great majority of the workers, the real producers of all that makes life possible. Indeed, it may be that the position which I occupy gives me special facilities for revealing the artificial and criminal relations which exist between mena€”for telling the whole truth in regard to that position without confusing the issue by attempting to vindicate myself, and without rousing the envy of the rich and feelings of oppression in the hearts of the poor and downtrodden. His host was a wealthy landowner, owning some twenty-five hundred acres, and had married his guest's cousin. The guest thanked him, and then asked what the weather was like (the blinds were drawn so that the sun should not prevent any one from sleeping till eleven o'clock if he were so inclined), and whether his hosts had slept well. On a spotless white cloth stood a boiling, shiny, silver samovar (at least it looked like silver), a coffee-pot, hot milk, cream, butter, and all sorts of fancy white bread and biscuits. Crossing the veranda, gay with flowers, he walked through the flower garden, in the centre of which was a raised round bed, with rings of red, white, and blue flowers, and the initials of the mistress of the house done in carpet bedding in the centre.
He remembered that Nicholas Petrovich was going to drive to the nearest town, and that he had meant to give him a letter to post to Moscow; but the letter was not written. The horses have already been standing a quarter of an hour, and the flies are biting viciously.
He only read the Liberal papers: The Russian Gazette, Speech, sometimes The Russian Worda€”but he would not touch The New Times, to which his host subscribed. Volgin felt and knew that everything she said was stupid, but it would never do to let it be seen, and so he kept up the conversation. And yet their hideous, lazy lives are supported by the degrading, excessive labour of these slaves, not to mention the labour of millions of other slaves, toiling in factories to produce samovars, silver, carriages, machines, and the like for their use. There is his guest, formerly the governor of a province, now a senator with a big salary, who reads with satisfaction that a congress of lawyers has passed a resolution in favor of capital punishment. The boys scramble to the target the LA power plant where Sebastiana€™s quick thinking to surround the plant with refrigerator trucks generates a cool zone, which diverts the missile to the desert. Soon the boys are bowing and scraping, learning the doa€™s and dona€™ts of proper table etiquette, and holding the door for each other, resulting in madcap mayhem.
I have felt this for a long time, and as the years have passed by the feeling has grown and grown, until recently it reached its climax. Now that I am over eighty and have become feeble, I have given up trying to free myself; and, strange to say, as my feebleness increases I realise more and more strongly the wrongfulness of my position, and it grows more and more intolerable to me.
I am so placed that I not only have no desire to vindicate myself; but, on the contrary, I find it necessary to make an effort lest I should exaggerate the wickedness of the great among whom I live, of whose society I am ashamed, whose attitude towards their fellow-men I detest with my whole soul, though I find it impossible to separate my lot from theirs.
Volgin, tired after an evening spent in playing vint* for small stakes with [* A game of cards similar to auction bridge.] members of the family, went to his room and placed his watch, silver cigarette-case, pocket-book, big leather purse, and pocket-brush and comb on a small table covered with a white cloth, and then, taking off his coat, waistcoat, shirt, trousers, and underclothes, his silk socks and English boots, put on his nightshirt and dressing-gown. The only persons at table were the second son of the house, his tutor (a student), and the secretary. Leaving the flower garden Volgin entered the avenue of lime trees, hundreds of years old, which peasant girls were tidying and sweeping with spades and brooms. The boy was wearing shoes of plaited birch bark, bands of linen round his legs, a dirty, unbleached shirt ragged at the shoulder, and a cap the peak of which had been torn.
The letter was a very important one to a friend, asking him to bid for him for a picture of the Madonna which was to be offered for sale at an auction.
Theodorite was glum and silent; the student occasionally exchanged a few words with the widow. After he had got three roubles from Volgin, and the same sum from Nicholas Petrovich, he returned to his house, gave the money to his wife, and went to his neighbour's. The cocks had crowed two or three times, but no one paid any attention to them; not because the workers did not believe them, but because they were scarcely heard for the noise of the work and the talk about it.
The man in charge of the thrashing-machine got up, said grace, thanked his hosts, and went away to rest. While he smoked he chatted to a man from Demensk, asking the price of cattle, as he saw that he would not be able to manage without selling a cow.
They live among these horrors, seeing them and yet not seeing them, although often kind at hearta€”old men and women, young men and maidens, mothers and childrena€”poor children who are being vitiated and trained into moral blindness. During her walks she sees other children, barefooted, hungry, hunting for green apples that have fallen from the trees; and, so accustomed is she to the sight, that these children do not seem to her to be children such as she is, but only part of the usual surroundingsa€”the familiar landscape. Wallpaper and background images in the Love club tagged: lovers cute romantic couples hugs kissing ¦. After the general warm up, you should perform proper stretches, especially for those muscles that you will be working out. In grateful thanks the city throws a party for the boys; clowning around on roller skates, Nacho lights his gas, which results in the missile turning around and zeroing in on him.
Although I feel all this so vividly, I still live on amid the depravity and sins of rich society; and I cannot leave it, because I have neither the knowledge nor the strength to do so. But I must also avoid the error of those democrats and others who, in defending the oppressed and the enslaved, do not see their failings and mistakes, and who do not make sufficient allowance for the difficulties created, the mistakes inherited from the past, which in a degree lessens the responsibility of the upper classes. His water was ready, and everything on the washing-stand and dressing-table was ready for use and properly laid outa€”his soap, his tooth and hair brushes, his nail scissors and files.
The host, who was an active member of the Zemstvo and a great farmer, had already left the house, having gone at eight o'clock to attend to his work. As he reached the house he saw at the door four big, well-fed, well-groomed, thoroughbred horses harnessed to a carriage, the black lacquer of which glistened in the sun.
Now and again there was a pause in the conversation, and then Theodorite interposed, and every one became miserably depressed.
The knacker was out, but he waited for him, and it was dinner-time when he had finished bargaining over the price of the skin.
Mitri filled his mouth with water from the pail and squirted it out on his hands, took some more in his mouth to wash his face, dried himself with the rag, then parted and smoothed his curly hair with his fingers and went out. At last the whistle of the squire's steam thrasher sounded three miles away, and then the owner came into the barn.


When he returned to the others, they were already back at work again; and so it went on till the evening.
P., reads a liberal paper, and cannot understand the blindness of the government in allowing the union of Russian men to exist. Back at the firehouse the boys suffer through various menial jobs without getting closer to becoming firefighters. Volgin smoked a cigarette, lay on his face for about five minutes reviewing the day's impressions; then, blowing out his candle, he turned over on his side and fell asleep about one o'clock, in spite of a good deal of restlessness. He washed his hands and face in a leisurely fashion, cleaned and manicured his nails, pushed back the skin with the towel, and sponged his stout white body from head to foot.
Volgin, while drinking his coffee, talked to the student and the secretary about the weather, and yesterday's vint, and discussed Theodorite's peculiar behaviour the night before, as he had been very rude to his father without the slightest cause.
Passing these Volgin went into the park of at least a hundred and twenty-five acres, filled with fine old trees, and intersected by a network of well-kept walks. The coachman was seated on the box in a kaftan, with a silver belt, and the horses were jingling their silver bells from time to time. At such moments the hostess ordered some dish that had not been served, and the footman hurried off to the kitchen, or to the housekeeper, and hurried back again.
Then he borrowed a neighbour's horse to take his own to a field to be buried, as it is forbidden to bury dead animals near a village. I do not know how to change my life so that my physical needsa€”food, sleep, clothing, my going to and froa€”may be satisfied without a sense of shame and wrongdoing in the position which I fill. Smoking as he strolled Volgin took his favourite path past the summer-house into the fields beyond. Adrian would not lend his horse because he was getting in his potatoes, but Stephen took pity on Mitri and gave way to his persuasion.
Standing in front of the mirror, he first brushed his curly beard, which was beginning to turn grey, with two English brushes, parting it down the middle.
His name was Theodore, but some one had once called him Theodorite either as a joke or to tease him; and, as it seemed funny, the name stuck to him, although his doings were no longer in the least amusing. He understood that he was expected to return the help given the week before by Kumushkir, a man as poor as he was himself, when he was thrashing his own corn with a horse-driven machine. In a moment the straw was cleared away; the grain that had been thrashed was separated from the chaff and brought in, and then the workers went into the hut.
As they talk, the house flies overhead, accidentally snagged by the house movers on a low slung power line, and lands on its site in the new neighborhood. Then he combed his hair, which was already showing signs of getting thin, with a large tortoise-shell comb.
In the kitchen garden, which Mitri had to pass, a girl, clad only in a long shirt, was digging potatoes which she put into a basket. The boys fly into their new attic home unseen by the family downstairs but eyed unhappily by Schizo the cat.
Putting on his underlinen, his socks, his boots, his trousersa€”which were held up by elegant bracesa€”and his waistcoat, he sat down coatless in an easy chair to rest after dressing, lit a cigarette, and began to think where he should go for a walk that morninga€”to the park or to Littleports (what a funny name for a wood!). He had been to the university, but left it in his second year, and joined a regiment of horse guards; but he gave that up also, and was now living in the country, doing nothing, finding fault, and feeling discontented with everything.
Volgin took a deep breath, and felt glad that he was alive, especially here in his cousin's home, where he was so thoroughly enjoying the rest from his work at the bank.
Tow tracks down his missing a€?employeea€? and threatens Spark and Plug; they stammer and stutter but he doesna€™t listen to them as a huge, African elephant looms up behind him.
While he was digging the grave with a spade which was very blunt, the knacker appeared and took off the skin; and the carcass was then thrown into the hole and covered up.
Mitri felt tired, and went into Matrena's hut, where he drank half a bottle of vodka with Sanin to console himself. The boys arrange a formal dinner for the Prince and Sasha; her atrocious table manners he finds cute, her crude language prompted by Nacho whispering in her ear makes him laugh.
But when she criticizes the chimpa€™s dancing ability, the Prince sees her true nature and his heart turns cold; he follows the escape route laid out by the boys and Tow and Sasha are reunited. He put his watch into his waistcoat pocket, and his pursea€”with all that was left of the hundred and eighty roubles he had taken for his journey, and for the incidental expenses of his fortnight's stay with his cousina€”and then he placed into his trouser pocket his cigarette-case and electric cigarette-lighter, and two clean handkerchiefs into his coat pockets, and went out of the room, leaving as usual the mess and confusion which he had made to be cleared up by Stephen, an old man of over fifty.
His wife was in the hut with the girlsa€”there were four of them, and the youngest was only five weeks old.
Glancing at a mirror, and feeling satisfied with his appearance, Volgin went into the dining-room. He groaned as the memory of the day before broke in upon hima€”how the horse had struggled and struggled, and then fallen down. Now there was no horse, and all he had was the price of the skin, four roubles and eighty kopeks. After a stroll in Littleports he turned back, going straight across a fallow field which was being ploughed.
Getting up he arranged the linen bands on his legs, and went through the yard into the hut. A herd of cows, calves, sheep, and pigs, which belonged to the village community, was grazing there. His wife was putting straw into the stove with one hand, with the other she was holding a baby girl to her breast, which was hanging out of her dirty chemise.
He frightened the sheep, which ran away one after another, and were followed by the pigs, of which two little ones stared solemnly at him.



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