November 2013 Fish Picture of the Month





This is a JUVENILE bumblebee grouper. They are very pretty as a young fish and lots of people buy them for their home aquariums because of this. And then…

it grows. And grows. And grows. And turns an ugly brown color. And still grows. And eventually ends up 9 feet long and nearly 900 lbs. Yeah…

But pretty when young!

(This is a future “fish to avoid” article for sure)


Meet Cycle: Wk 5- Bench Press

Warm Up


Paused Bench Press, 3min rest: 265×1, 300×1, 255x5x2

Paused Close Grip Bench Press, 3min rest: 225x5x2

Sling Shot Bench Press, 3min rest: 315x3x3

30* DB Incline Bench Press, 2min rest: 80×15, 80×8

DB Skulls: 30x12, 25×15 -ss- DB Spider Curls: 25×15, 25×12


– Didn’t feel as great as bench has felt, but definitely felt good. Form felt just a bit iffy here and there.

– This is actually a pretty “big” workout. I ran this exact same set up for my bench (using Coan’s cycle, although last time I dind’t pause cgbp and I used 2board insead of slingshot) and I only managed 255×5, 255×4 on this workout. So, to get both sets in and get them in with pretty good speed is a great sign that I have improved. Last time, from here on out, I only paused one of the sets and TnG the other. I am really optimistic I will hit both sets of 265×5 next week, but I would guess there is gonna be some grinding going on for sure.

– Sling Shot bench was hard today. Got all the reps I wanted though. Will probably stick to this weight again next week or just go up to 320.

– This will pick up for bench here and out. Next week is the last week of 5’s then I drop into the 3’s.

– I can’t decide if I will squat heavy this weekend or not. I am feeling a bit beat up and I have a planned “kinda deload” set up for the week after but I may switch the two if my knees don’t feel a bit better tomorrow or Sunday.

Explaining Thor: The Dark World’s Mid Credit Scene

The Thor: The Dark World mid-credit scene is pretty damn significant. It is easily up there in the conversation of “most significant mid-credit scene so far.” Iron Man and Avengers may have something to say about that (as well the The Wolverine and maybe X-Men: The Last Stand) but this scene was pretty damn crazy.

And, as in standard Marvel operating procedure, there is about a 1% chance any geek had any clue at all to what was going on and who this dude is and what the hell was the point of all that? Just like normal people had no idea who the black guy in the Iron Man scene was or who the fuck was the big chinned dude in Avengers was. Fox/X-Men make there mid-credit scenes easy to understand– Marvel expects you to hunt the internet and/or ask some geek in the theater who is spazzing out in pure joy.

So, below, I will explain, in the most layman way I can, the significance of the whole thing and why it really really matters.

After the jump though, because I don’t want to spoil the movie for anyone.

Continue reading Explaining Thor: The Dark World’s Mid Credit Scene

Meet Cycle: Wk 4- Back and Deadlift

Warm Up


Cable Rows, 60s rest: 3×10

Pull Ups, 60s rest; BWx8x2, BWx7

Conventional Deadlift, belt: 405×1, 455×1, 495×1

Lat Pull Downs, 60s rest: 2×20

DB Shrugs, 60s rest: 100x20x3


– Impromptu deadlift due to being so pissed about Monday’effort.’ 495 went up fast… fastest it has gone up since back in the day. To be honest, I think this gyms weights are lighter than they say (weight always feel lighter here which makes no since considering I only lift here on my lunch breaks) but whatever… even if this was 455 instead of 495… I got stapled by 405 Monday.

– I think I am switching back to conventional. Less form, less thinking, less “beating on my hips.” It also just feels better with a mixed grip than sumo. I was having weird elbow issues after every deadlift session and I had no pain today at all.

– I tweaked my form a bit today. All I did was move the bar toward my toes more to start and it felt a bit better from the floor.

– One good thing… grip was 100% not an issue. Not even a little.


Meet Cycle: Wk 4- Squats, Deadlift

Warm Up


Seated Calf Raises: 135x10x3

Squats, belt: 330x5x2

Paused Squats, belt: 285x5x2

Sumo Deadlift, belt: 405×0


– Head wasn’t in the workout at all. Everything felt like shit once again.

– I wonder, a lot of time, if I really have the heart to be a halfway decent lifter anymore. I really really think about just up and quitting.

Meet Cycle: Wk 4- Bench Press

Warm Up


Paused Bench Press, 3min rest: 295×1, 245x5x2

Paused Close Grip Bench Press, 3min rest: 215x5x2

Sling Shot Bench Press, 3 min rest: 305x3x3 (last set paused)

DB Bench Press, 2min rest: 100×13, 100×7

Cable Ext: 2×15 -ss- DB Spider Curls: 25×15, 25×10


– Very solid. I have no complaints about my bench press right now. Everything is fast and on point even though I was in a car all day yesterday and my son decided to wake up at 5:30 this morning.

– Elbows a bit achy for whatever reason so I just did cable extensions instead of skulls.

Meet Cycle: Wk 3- Lower Assistance

Warm Up


Leg Machine Calf Raises: 3×20

Front Squats, belt: 225×1… tried forever to get warmed up and feeling good but everything ached and felt like shit so moved on

DB Split Squats: 70x12x3

Seated Leg Curls: 4×20

Leg Ext: 4×20

Ball Plank Circles: 4×8


– I think I am going to dump front squats until after the meet. My knees and hips can’t take the super beating on Sunday and then turn around and do front squats later in the week. Oh well… this day will just be DB split squats followed by lots of iso machines for knees and hips.

– Weight is back down to the 195 range… lost 10 lbs this week.

Thor: The Dark World Review



Rotten Tomatoe’s Rating: 65% Audience: 86%

Shadow’s Rating: 10/10– It has the action, the humor (a bit much maybe), and great character moments, making it my favorite Marvel single hero movie so far.


The Plot in a Nut Shell… Malekith basically wants to destroy the whole flippin’ universe using something called the Aether. Thor wants to stop him by using something called the Mjolnir. Plus Loki is around doing Loki things.


Some Spoiler Free Thoughts…

– This movie is fun as hell. The action was plentiful and fun, most of the humor worked as intended, and the returning characters were on point once again.

– Thor is just played perfectly once again and really shined this movie. He was more of a “leader” or “general” that he was in Thor and Avengers and he kicked a whole lot of ass as well. His powers were more fully explored as he did more than “hit someone with hammer hard.” Mjolnir was on full display.

– Loki is back and thank the Odinson he is because he is such a fun character who nearly steals the show in every scene he is in. Is he a good guy? Sometimes. Is he a bad guy? Sometimes. Never trust the God of Mischief. He is just awesome in this movie. And Thor and Loki play off of each other beautifully and the movie is at its best when both of them are sharing the screen at the same time.

– The fact that I am just now talking about Malekith is telling in itself. They just decided to put extra focus on the other secondary characters in the Thor universe (Heimdell, Frigga, Warriors 3, Odin, Jane) and that took away time they could have spent on Malekith’s backstory. He isn’t a memorable villain at all and is very one dimensional. You don’t feel sorry for him or anything. He just wants to wreck shit and turn the universe back to how it was. In fact, Kurse/Algrim was MUCH cooler, much more memorable, and much more of a bad ass in my opinion. They really did his character justice and he was just an all around BOSS.

– If I had to rank the Marvel main villains so far, it would go Loki, huge motherfucking gap, Red Skull, Stane, Abomination, Mandarin, Malekith, big fucking gap, Whiplash.

– Speaking of the secondary characters, they got a lot more screen time and it was cool. Frigga actually had a use in this movie. Odin’s attitude was portrayed perfectly in my opinion and he had some great lines. Heimdell had an AWESOME scene and did more than just stand and watch. Each of the Warriors 3 had there moments to shine.

– I still don’t really like any of the Earth crew (Jane, Darcy, Selvig, other guy) and the movie bogged a bit when it was on Earth with them trying to give them a reason to exist. Jane had more of a use this movie but you probably could have switched her with a donkey and the same thing would have been accomplished.

– The scenery of this movie was on point. Asgard as a whole was much less shiny and much more “viking” and “real” looking than the first Thor. You get to explore much more of Asgard in this movie.

– I am going to address the humor of this movie a bit because it is seemingly causing a big stink on the internet. Yes, Marvel movies have a lot of humor in it. They like to keep things from getting too dark in their movies… they are not directed by Nolan. But people keep saying there was WAY TOO MUCH HUMOR OMG IT RUINED THE MOVIE. Those people are stupid. I will buy that argument for Iron Man 3. IM3 REALLY had something going that was deep and serious and would completely, 100% botch it trying to be funny. Thor 2 isn’t like that though. There are funny scenes. There are funny comments. There are funny one liners. By they are kept separate from when something serious happens. Someone doesn’t fucking die and it is immediately followed by a one liner 3 seconds later (coughIM3cough). The humor is more like Avengers where it is mixed in where it fits. I will say, some of the Earth scenes that were supposed to be funny were really not my cup of tea and I wished they calmed it down a bit. And the climax did have a bit (just a bit) too much comedy at times. But this isn’t comparable to IM3 at all in the “botched comedy” department.

– If I had to rank the Marvel controlled movie so far, I would go Avengers, big gap, then Thor: The Dark World, The Incredible Hulk (I really like this movie for some odd reason), Iron Man, Thor, Captain America, big gap, Iron Man 3, Iron Man 2.

– This movie does a much better job, post Avengers, of continuing the over arching narrative of the Marvel Movie Universe while staying in its own stand alone film. What that means when stated more plainly, is that you don’t go, “where are SHIELD and the Avengers” like you did in Iron Man 3.


Spoilery Thoughts After the Jump…

Continue reading Thor: The Dark World Review