6 exercises that you should be doing on chest day - We Are The Mighty
MIGHTY FIT

6 exercises that you should be doing on chest day

Gym-goers the world over have proclaimed that Mondays are International Chest Days. This is because the chest is considered one of the most important parts of the male physique. Why? It’s simple. Having a well-trained chest tends to draw wandering eyes while you’re at the beach, and who doesn’t want that positive attention?


Now, waking up and doing a few push-ups is a start, but it isn’t going to give you that fully defined look that most males want to achieve before getting their feet sandy. It takes solid form, controlled repetition, and the continual introduction of new exercises to get the results you want.

Since our bodies are amazing at adapting, switching up how we workout is essential to continued growth. You can do a variety of movements to get a good pump, but remember, it’s “time under tension” that will get those muscles to reach their full potential.

So, warm up for a few minutes with some cardio or by lightly working those chest muscles using resistance bands and let’s go!

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Flat dumb bell press

First, find a manageable set of dumb bells. Not too light, but not too heavy. Then, lay flat on a workout bench and bring the weights up toward your chest and hold them in position. Once you’re ready to begin, press the weight up over your chest and then slowly bring them back to their original position.

Each rep should take around three seconds. One second to get the weight up, another second as you squeeze your pectorals, and finally a full second to bring the weight down.

Now, do two to three more sets of 10 to 15 reps each.

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Incline cable flys

Take a seat on an incline bench and pick up the D-handles attached a cable weight system. Next, move the handles up and far in front of your chest until you touch the two handles together. Make sure you squeeze your chest muscles for a second or two before lowering the handles back to their starting position.

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Flat close-grip dumb bell press

After picking a manageable weight, lay on a flat bench and bring the dumb bells up together, over your chest. Make sure the weights remain touching as you bring them down toward the center of your chest.

Some trainers encourage their clients to flare their elbows out as they bring the load down, while others suggest keeping those puppies pointing inward. We recommend you follow whatever feels better and doesn’t add too much tension to your elbows. Remember, we’re focusing on your chest, not your elbows.

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Chest dips

This is one of our favorites. Once you hop up on the dip rack, lean your body forward to put maximum tension on your chest muscles. Next, slowly lower your body down and raise it back up. We recommend taking about four to six seconds for each rep. Two to three seconds down and two to three seconds up.

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Pec-deck flys

Sit down on the machine and grab onto the handles. Check to see if your arms are parallel to the deck. If not, adjust your seat so that your arms are as close to parallel with the floor as possible.

Start the rep by bringing your hands toward your body’s centerline and, as always, squeeze your chest when you reach the peak of the movement. Then, slowly return the handles to their original position and enjoy that extra stretch.

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Diamond cut pushups

First, get on your knees as if you were preparing to do a regular push-up, then place your two thumbs and two index fingers together, creating a diamond-shaped hole between. Prop your body up on your newly formed diamond and start pushing out those reps.

You want to do these until you just can’t go on. That’s what we in the biz call, “going until failure.”

Now, go out there and make at least one day of every week chest day. ‘Merica!

Articles

A Ranger describes what being a ‘towed jumper’ is actually like

Airborne soldiers have some particular fears that most other troops don’t have to worry about. Total malfunctions of the parachute like a “cigarette roll” can cause them to hurtle into the earth at terminal velocity while mid-air entanglements can leave them with broken bones or worse.


One of their most unique fears is that of becoming a “towed jumper,” something that happens when their chute fails to separate from their static line and they are literally towed behind the plane like the pet dog from “National Lampoon’s Vacation.”

6 exercises that you should be doing on chest day
Brian Hanson, a U.S. Army Ranger, bounces against the skin of a C-17 over the skies of Fort Benning, Georgia. (Go90 No Sh*t There I Was screenshot)

(Younger readers should not Google that reference. Instead, just imagine the worst possible version of parasailing.)

For Army Ranger Spc. Brian Hanson, the nightmare became a reality during a training jump under the stars of Fort Benning, Georgia. He and the rest of his company were under strict orders to conduct the perfect nighttime jump, to include not losing any gear.

6 exercises that you should be doing on chest day
Brian Hanson, a U.S. Army Ranger, tries to keep his gear together while flapping in the wind like a dog’s jowls. (Go90 No Sh*t There I Was screenshot)

But Hanson’s chute failed to separate and he became a towed jumper.

This left Hanson flying through the night sky as he fervently tried to keep all of his gear as close as possible despite the wind rushing over him while he dangled 1,200 feet above the surface of Benning. Watch the video above to learn how he made peace with these developments as well as the moment when he realized he was truly screwed.

Watch more No Sh*t There I Was:

Why it sucks to report to the ‘Good Idea Fairy’

This is why the military shouldn’t completely outlaw hazing

That time Linda Hamilton asked a Marine to the ball

This is a perfect example of how ridiculous boot camp is

MIGHTY FIT

5 workout machines you should skip while at the gym

Service members have crazy schedules, which makes it hard to find time enough to work on your physique. Most of us have only about an hour to spend each time we hit the gym. Typically, the routines we do in that brief period consist of using free weights and a few workout machines.

Many people who step foot in the gym are there to lose weight. They’ll use the various isolation (or single-joint) machines believing that if they use every machine the gym has to offer, they’ll start to lean out. The unfortunately fact of the matter is that not all the machines in the weight room burn a lot of calories when you hop on and start repping.

To burn the most calories in the shortest time, most gym professionals recommend focusing on compound movements — exercises that require more than one muscle group to move a weight, like pull-ups or dumbbell presses.

So, which machines should you avoid if you want to burn fat?


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Leg extension machine

Leg extensions help bulk up your quadriceps. Most of these machines require you to sit down and enjoy yourself as you rep out the sets. This is a very isolated movement — and that’s not the best way to challenge your body and burn fat. Instead of sitting on the machine to work on your legs, consider standing up and doing some non-weighed squats.

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Calf raise machine

Yes, the calf-raise machine will bulk up your calves up — but it won’t burn off those unwanted calories and lean you out. There are plenty of other options when it comes to working out your calves. The video below will show you a few techniques that introduce compound movements to a calf workout.

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Bicep curl machine

On this machine, a patron sits down and works their biceps against resistance while in a static position. Even if you’re trying to work on your arms, the process of selecting, moving, and returning free weights will help you burn a little extra fat.

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Seated tricep extension

If your goal is to build massive triceps, then you’ll want to add a few tricep-related exercises to your routine. However, if you’re also looking to burn some extra fat in the process, you might want to conduct your training in a stress-loaded, standing position.

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Seated abs crunch machine

There many ways to get a solid ab workout — but you’ll find that very few fitness trainers recommend that people take a seat in ab crunch machines. Those machines are fine for beginners or people with medical conditions, but everyone else should strike this machine from of their minds and replace it with these:

MIGHTY TRENDING

Saudis ramp up oil production to hurt Iran and Venezuela

U.S. President Donald Trump says Saudi Arabia’s King Salman has told him Riyadh will ramp up oil production in response to turmoil in Iran and Venezuela.

The Saudi government confirmed the two leaders had spoken about global oil markets, but made no mention of any agreement for Riyadh to increase production.

The June 30, 2018 conversation comes as oil prices have ticked upward following Trump administration pressure on allies to stop buying oil from Iran.


In a post to Twitter, Trump said Salman had agreed to an increase, but did not indicate a time frame for the possible 2 million barrels.

“Just spoke to King Salman of Saudi Arabia and explained to him that, because of the turmoil and disfunction in Iran and Venezuela, I am asking that Saudi Arabia increase oil production, maybe up to 2,000,000 barrels, to make up the difference,” Trump said in a June 30, 2018 tweet.

Trump added: “Prices to high! He has agreed!”

This article originally appeared on Radio Free Europe/Radio Liberty. Follow @RFERL on Twitter.

MIGHTY CULTURE

We found the 30 best American cities to live in after the pandemic

If you are considering moving to a new place after the novel coronavirus pandemic, you may want to consider one of these 30 US cities.

Recent polling has suggested that many Americans are thinking about moving. The news website Axios reported in late April on a Harris Poll survey that found that about one-third of Americans said they were thinking about moving to less densely populated places. And recent research from Moody’s Analytics found that less densely populated places with a larger share of jobs requiring a bachelor’s degree or higher were likely to recover first from the economic impact of the pandemic.


During stay-at-home orders to slow the spread of the virus, more and more Americans have transitioned to working from their homes. In a Gallup analysis, 62% of respondents in a survey conducted from March 30 to April 2 said they were working from home, compared with 31% of respondents in a survey conducted from March 13 to 15.

New Gallup polling has indicated that even after stay-at-home orders lift and employees can return to offices, some people are thinking about working remotely at least part of the time. In a survey conducted from April 13 to 19, 53% of respondents said they would work remotely as much as they could, while 47% said they would return to the office as much as they previously did.

Business Insider decided to find out which cities could be the best to live in after the coronavirus pandemic for those Americans seeking a new home and planning to continue remote work.

To do this, we used nine economic, educational, and demographic metrics from government data sources and academic research that we think people might consider when moving and that could help a metro area recover faster from the economic effects of the pandemic.

These measures are the pre-coronavirus unemployment rate, ability to work from home, population density, housing affordability, monthly household costs, cost of living, weekly two-way work commute, total elementary- and secondary-school spending per student, and share of residents age 25 and over who have at least a bachelor’s degree.

Each measure was rescaled to a uniform z-score, allowing us to add the values together to get a final overall index for each metro area that we then used to rank the 30 metro areas at the top of the list.

You can read more about our method and the metrics we used here.

Here are the 30 best cities to live in after the coronavirus pandemic, based on our analysis:

6 exercises that you should be doing on chest day

30. Danville, Illinois

Danville’s cost of living — the metro area’s price level of goods and services compared with the US’s — is 21.4% lower than the national average. The city’s population density of 84.3 people per square mile is also lower than in most metro areas.

29. Grand Island, Nebraska

In Grand Island, 74.1% of households spend less than 30% of their income on housing, indicating better housing affordability than most metro areas. Grand Island’s cost of living is slightly lower than in most metro areas, at 15.7% lower than the national average.

28. Peoria, Illinois

Peoria is among the 100 metro areas with the lowest cost-of-living scores, at 12% lower than the national average. Average housing costs in the city are 5.22 a month.

27. Omaha, Nebraska

Omaha’s pre-coronavirus unemployment rate was 2.9%, 0.6 percentage points below the national rate. Omaha’s cost of living is 7.9% lower than the national average.

26. State College, Pennsylvania

State College’s pre-coronavirus unemployment rate was 3.6%, 0.1 percentage points higher than the national rate in February. Additionally, 46.7% of residents who are at least 25 years old have a bachelor’s degree or higher, the 18th-highest share among metro areas.

6 exercises that you should be doing on chest day

25. Green Bay, Wisconsin

In Green Bay, 75.5% of households spend less than 30% of their income on housing, the 16th-highest share among metro areas. Average housing costs are 6.86 a month.

24. Columbus, Indiana

In Columbus, 79.5% of households spend less than 30% of their income on housing, the highest share among metro areas. Its pre-coronavirus unemployment rate was 2.3%, tied for the 13th lowest among metro areas.

23. Iowa City, Iowa

Iowa City’s pre-coronavirus unemployment rate was 2.2%, tied for the sixth lowest among metro areas, and 49.3% of residents who are at least 25 years old have a bachelor’s degree or higher, the 10th highest among metro areas.

22. Lansing, Michigan

Lansing is among the metro areas with the highest share of jobs that could be done from home, at 41%. Lansing’s cost of living is 8.8% lower than the national average.

21. Syracuse, New York

Syracuse’s pre-coronavirus unemployment rate was 3.4%, close to the national rate in February. Syracuse is also among the 100 metro areas with the highest share of jobs that could be done from home, at 38%.

6 exercises that you should be doing on chest day

20. Cheyenne, Wyoming

Among the metro areas, Cheyenne has the shortest weekly commute to and from work, at two hours and 28 minutes, and the 18th-lowest population density, at 37.1 people per square mile.

19. Ithaca, New York

Ithaca has the seventh-highest total spending per student in elementary and secondary public schools, where the school district in the metro area with the most students enrolled spends ,220 per pupil. The metro area also has the sixth-largest share of residents with a bachelor’s degree or higher, at 51.9%.

18. Wausau, Wisconsin

In Wausau, 77.5% of households spend less than 30% of their income on housing, the fourth-highest share among metro areas, and average housing costs are 9.32 a month.

17. Madison, Wisconsin

In Madison, 42.6% of jobs could be done from home — a higher share than in most metro areas. The pre-coronavirus unemployment rate of 2.6% was lower than the national rate in February.

16. Dubuque, Iowa

In Dubuque, 74.1% of households spend less than 30% of their income on housing, which is more than in most metro areas, and average housing costs are 5.57 a month.

6 exercises that you should be doing on chest day

15. Logan, Utah

Logan’s pre-coronavirus unemployment rate was 2%, tied for the second lowest among the metro areas. The weekly commute to and from work is two hours and 57 minutes, tied for the 16th shortest among metro areas.

14. Lincoln, Nebraska

Lincoln’s pre-coronavirus unemployment rate was 2.7%, lower than most metro areas, and 72.3% of households spend less than 30% of their income on housing — it’s among the 100 metro areas with the best housing affordability.

13. Huntsville, Alabama

Huntsville had a pre-coronavirus unemployment rate of 2.2%, tied for the sixth-lowest rate among metro areas, and 41.5% of jobs could be done from home, a higher share than in most metro areas.

12. La Crosse, Wisconsin

In La Crosse, 73.7% of households spend less than 30% of their income on housing, which is higher than in most metro areas. It has the 15th-shortest weekly commute to and from work, at two hours and 56 minutes.

11. Cedar Rapids, Iowa

In Cedar Rapids, 75.9% of households spend less than 30% of their income on housing, the 13th-highest share among metro areas. Its pre-coronavirus unemployment rate was 3%, 0.5 percentage points lower than the national rate in February.

6 exercises that you should be doing on chest day

10. Columbia, Missouri

Columbia’s pre-coronavirus unemployment rate was 2.7%, lower than most metro areas, and its weekly commute to and from work is two hours and 58 minutes, the 18th shortest among metro areas.

9. Bismarck, North Dakota

In Bismarck, 76.7% of households spend less than 30% of their income on housing, the ninth-highest share among metro areas. Its pre-coronavirus unemployment rate was 2.4%, the 19th lowest among metro areas.

8. Des Moines, Iowa

Des Moines’ pre-coronavirus unemployment rate was 2.7%, which was lower than in most metro areas. Additionally, 42.7% of jobs could be done from home, the 17th-highest share among metro areas.

7. Rochester, New York

The Rochester metro area school district with the most students enrolled spends a total of ,943 per pupil in elementary and secondary public schools, the second-highest amount among metro areas. And 39.3% of jobs could be done from home, a higher share than in most metro areas.

6. Ames, Iowa

Ames’ pre-coronavirus unemployment rate was 2%, tied for the second lowest among metro areas. Additionally, 50.7% of residents who are at least 25 years old have a bachelor’s degree or higher, the ninth-highest share among metro areas.

6 exercises that you should be doing on chest day

5. Champaign, Illinois

Champaign’s pre-coronavirus unemployment rate was 3.2%, which was 0.3 percentage points lower than the national rate in February. The school district with the most students enrolled had the 20th-highest total spending per pupil in elementary and secondary public schools, at ,606 per pupil.

4. Bloomington, Illinois

The share of jobs that could be done from home in Bloomington is 39.4%, and 72.2% of households spend less than 30% of their income on housing; both shares are higher than in most metro areas.

3. Fargo, North Dakota

Fargo’s pre-coronavirus unemployment rate was 2.1%, tied for the fourth lowest among metro areas. The weekly commute to and from work in Fargo is two hours and 52 minutes, tied for the 10th shortest among metro areas.

2. Jefferson City, Missouri

Jefferson City’s cost of living is 18.3% lower than the national average and the fifth lowest among metro areas. And 77.2% of households spend less than 30% of their income on housing, the seventh highest among the metro areas.

6 exercises that you should be doing on chest day

1. Springfield, Illinois

Springfield’s pre-coronavirus unemployment rate was 3.5%, equivalent to the national rate, and 42.9% jobs could be done from home, the 16th-highest share among metro areas.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.


MIGHTY MONEY

The Air Force just announced its ballin’ aviation bonus for 2019

The Air Force announced Jan. 23, 2019, the details of the fiscal year 2019 Aviation Bonus program.

The fiscal 2019 AvB program is designed to augment continuing aircrew retention efforts across the Air Force, by offering experienced aviators bonuses for signing tier-based contracts, ranging from three to 12 years of continued service.

Congress raised the annual maximum aviation bonus from $25,000 to $35,000 in the fiscal 2017 National Defense Authorization Act and required the Air Force to present aviation bonuses based on a business case analysis. The Air Force evaluates its rated inventory every year to ensure the AvB program is tailored to meet the service’s needs.


For the fiscal 2019 RegAF program, the following bonus amounts and contract lengths are being offered to active duty aviators whose initial undergraduate flying training service commitment expires in fiscal 2019:

Bomber pilots (11B), fighter pilots (11F) and mobility pilots (11M)

  • Annual payments of ,000 for contract lengths of three to 12 years
  • Lump-sum, up-front payment options of 0,000 exist for seven to nine year contracts and 0,000 for 10-12 year contracts
6 exercises that you should be doing on chest day

Lt. Col. Benjamin Bishop completes preflight checks before his first sortie in an F-35A Lightning II.

(U.S. Air Force photo by Samuel King Jr.)

Remotely piloted aircraft pilots (18X/11U) and special operations forces pilots (11S)

  • o Annual payments of ,000 for contract lengths of three to twelve years

Command and control/intelligence, surveillance and reconnaissance pilots (11R) and combat search and rescue fixed wing pilots (11H)

  • Annual payments of ,000 for contract lengths of three to nine years and ,000 for contract lengths of 10-12 years
  • A lump-sum, up-front payment option of 0,000 exists for seven to nine year contracts

Combat search and rescue rotary wing pilots (11H)

  • Annual payments of ,000 for contract lengths of three to nine years

Combat systems officers (12X) and air battle managers (13B)

  • Annual payments of ,000 for contract lengths of three to six years and ,000 for contract lengths of seven to nine years

For aviators whose contracts have expired or who have never signed a previous AvB agreement, the following bonus amounts and contract lengths are being offered:

Pilots (11X) and RPA pilots (11U/12U/13U/18X)

  • Annual payments of ,000 to ,000 based on the three to six year rates of the member’s core community identification as set above for contract lengths ranging from three to nine years
  • Contracts may not extend the airman beyond 24 years of aviation service

Combat systems officers (12X) and air battle managers (13B)

  • Annual payments of ,000 for contract lengths of three to five years
  • Eligible airmen must have 19 years or greater of total active federal military Service and contracts may not extend the airman beyond 24 years of aviation service

The application window for airmen interested in applying for the fiscal 2019 AvB program will be open until Aug. 30, 2019. For full eligibility requirements and details about program changes in fiscal 2019, airmen should visit the myPers website at https://mypers.af.mil.

This article originally appeared on the United States Air Force. Follow @usairforce on Twitter.

MIGHTY TACTICAL

A first look at this next-generation European stealth fighter

The French aircraft manufacturer Dassault Aviation recently published a video that gives a glimpse into what the reported Franco-German next-generation aircraft might look like.

France and Germany announced in July 2017 that they would join forces to build an advanced “European” fighter to replace Dassault’s Rafales and Germany’s Eurofighter Typhoons, The War Zone reported summer 2017.



“As expected, 2-engine deltawing,” Sim Tack, the chief military analyst at Force Analysis and a global fellow at Stratfor, tweeted on July 5, 2018 about the new Dassault Aviation video, in which the conceptual fighter appears around 3:10.

“I think if they can pull it all off, this seems a legitimate candidate for a highly capable competitor to the F-35 and Su-57,” Tack told Business Insider.

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Unlike the F-35, Dassault’s next-generation fighter is likely to have two engines and therefore much more thrust, Tack said.

“In terms of capabilities, the focus will probably be on stealth technology, and integration with information systems,” Tack said, such as “sharing information between aircraft, possibly commanding drones, etc.”

Tack added that it was up for debate whether this aircraft would be a fifth- or sixth-generation fighter.

The Dassault fighter also doesn’t appear to have a vertical stabilizer, something that would cut down on radar reflections from the side, giving it greater stealth capabilities, Tack said.

In any event, the next-generation fighter will probably be under development for the next 20 years, Tack said.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY TRENDING

Russia moves top missiles into Crimea as war looms

The Russian military on Nov. 28, 2018, announced plans to deploy advanced antiaircraft missiles to the Crimean Peninsula amid rising tensions between Moscow and Kiev.

A division of S-400 Triumph surface-to-air missiles will be sent to Crimea for “combat duty,” the state-backed Tass news agency reported Wednesday, citing information provided by the Southern Military District’s press service. “In the near future, the new system will enter combat duty to defend Russia’s airspace, replacing the previous air defense system,” a representative told the official news agency.


Sputnik News, another Russian media outlet owned by the Russian government, indicated that this would be the fourth S-400 air-defense battalion the country deployed to Crimea. The S-400 surface-to-air missile system is one of the world’s most advanced air-defense systems, able to target aircraft, missiles, and even ground targets.

A column of what appeared to be anti-ship missile systems was spotted on a highway headed toward the Crimean city of Kerch on Nov. 27, 2018, the Russian state-funded television network RT reported.

6 exercises that you should be doing on chest day

An S-400 92N2 radar and 5P85T2.

News of missile deployments to Crimea come just a couple of days after a serious naval clash between Russia and Ukraine on Nov. 25, 2018, in the Sea of Azov, which is shared territorial waters under a 2003 treaty signed by the two countries.

During Nov. 28, 2018’s confrontation, Russian vessels rammed a Ukrainian tugboat and opened fire on two other ships before seizing the boats and taking their crew members into custody.

Russia asserts that the ships, which were traveling to the Ukrainian port city of Mariupol from Odessa by way of the Kerch Strait, failed to request authorization and engaged in dangerous maneuvers. Moscow has yet to provide evidence to support these claims.

Ukraine argues that the incident was evidence of Russian aggression and released a video from aboard one of the Russian ships that Ukrainian authorities intercepted. In the video, the Russian sailors can be heard shouting “crush him” as the Russian vessel rams the Ukrainian tugboat.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY TRENDING

Exclusive: Navy SEAL and governor cleared

When ANTIFA and other radical groups threatened to destroy St. Louis, Missouri, in 2017, then-Governor Eric Greitens, a former Navy SEAL officer, stepped in and with frontline leadership defeated them.

A few months afterward, in 2018, Greitens was forced to resign from office as legal costs, which numbered in the millions, mounted following a criminal charge against him. His deputy, Mike Parson, took his place.

This February, however, the Missouri Ethics Commission exonerated Greitens after a 20-month investigation. Kimberly Gardner, the George Soros-backed prosecutor who charged Greitens for crimes with no evidence is now under active criminal investigation. Moreover, the former FBI agent who worked to manufacture the false case against Greitens has been indicted for seven felonies for perjury and evidence tampering.


Now, a documentary series is in the works about the criminal takedown of the now-exonerated Greitens. A source with close ties to the Navy SEAL community and to several Los Angeles based filmmakers informed SOFREP that filmmakers in Los Angeles and Chicago, working with financiers in New York and New Jersey have developed a 12-minute film, as a preview of the potential movie or documentary series. SOFREP received exclusive access to a short preview.

The film also highlights the involvement of associates of then-Lieutenant Governor Mike Parson, some of them convicted felons, who delivered at least 0,000 in cash to people who made false accusations against Greitens. Parson, the film points out, was the largest recipient of donations from lobbyists for a corrupt tax-credit scheme in Missouri’s history. It was a scheme that Greitens shut down.

Greitens’s story is all the more pertinent right now because of his leadership during the civil unrest of 2017. A source with a Special Operations background spoke to SOFREP and said that there is a particular interest in the Greitens story at the moment because of the former Navy SEAL’s actions while in office in Missouri. Moreover, SOFREP has learned that officials from across the country are contacting Greitens for advice on how to effectively deal with violent protestors and particularly those belonging to ANTIFA groups.

In 2017, when police officer Jason Stockley was found not guilty in the death of Anthony Lamar Smith in St. Louis, ANTIFA elements joined other anti-police elements from around the country in promising to burn Missouri down and take violent action against the police.

Then, as the Missouri governor, Greitens successfully kept peace in the state, stopping the anti-police and ANTIFA groups who tried to burn and loot businesses and attack the police. While leaders in the past had given people a safe space to loot and to burn, during Greitens’s tenure, such activities would buy them a one-ticket ride to jail.

Missouri had already experienced similar civil unrest, having been the ground zero for the nationwide anti-police movement in Ferguson. And when Greitens was elected in 2016, he pledged strong support to the law enforcement community.

Governor Parson, unlike Greitens who went to the frontlines to support police during his term, has taken a largely hands-off approach to violence. While Greitens was a visible, frontline leader, who did not allow any looting or burning while in office, Governor Parson has expressed sympathy for protestors, and has said that he won’t personally be making major decisions about how to protect citizens, instead of delegating those decisions to others. On Monday night and Tuesday morning in St. Louis, Missouri, rioters burned businesses, four police officers were shot, and one former police officer was attacked by rioters and killed.

(SOFREP readers will want to know that a St. Louis SWAT leader confirmed that one of the wounded police officers suffered severe bleeding. It was a former SEAL who is now a St. Louis Police officer, who applied a tourniquet, rushed the officer to the hospital, and saved his life.)

Asked about how the incumbent governor is dealing with that situation, Greitens told SOFREP that “he is doing really poorly. The situation demands frontline leadership. There must be someone on the ground who can take the critical decisions and plan for all contingencies. A leader who can deliver a calm and clear message on how to deal with the riots. Governor Parson is not that man.”

SOFREP understands that there is an alarming lack of communication and coordination between police forces and the Missouri National Guard, in addition to the non-existent intelligence sharing between them. Police chiefs don’t have operational plans to follow, forcing them to a hodgepodge response to the looters and rioters. There is, moreover, a significant issue of logistics.

“The police should be there to ensure and protect the people’s right to assembly and protest in a peaceful manner,” Greitens added. “But it’s also there to deal with anyone who seeks to oppose that right with wanton violence.”

As Missouri now burns, officers are being shot, and citizens are being killed, filmmakers want to highlight the role of politicians like Mike Parson, and Soros-backed prosecutors like Kim Gardner, who both worked to take down the Navy SEAL Governor. The only Governor in the country who successfully faced down ANTIFA and won.

This article originally appeared on SOFREP. Follow @sofrepofficial on Twitter.

Humor

6 easy ways for a grunt to be accepted by POGs

The greatest divide in the U.S. Military is between grunts and the POGs. For as long as this divide has existed, the higher-ups have been trying to find ways to close this gap. To you peacemakers, we say, “good luck.”


Today, we offer insight on how an infantryman can earn respect from their rear-echelon counterparts.

Related: 6 ways for a POG to be accepted by grunts

6. Don’t act like your job is more important

Even though every other job in the military exists to support the infantry, it’s a good idea to stay humble when interacting with a POG. After all, it’s a team effort.

6 exercises that you should be doing on chest day

5. Teach POGs how to wear their gear

If you see a POG wearing their gear all f*cked up, just pull them aside and give them a hip-pocket class on wearing it right. That is all.

6 exercises that you should be doing on chest day
Teach them what not to bring while you’re at it. (Image via DVIDS)

4. Help a POG learn infantry tactics

It might be a headache introducing grunt concepts to a POG, but teaching them how to properly clear a room helps build friendships and better teamwork.

This one might save your life one day — and this’ll give POGs something to show their friends back home.

6 exercises that you should be doing on chest day
Circle up and host a quick master class. (Image via U.S. Department of Defense)

3. Get a damn haircut

POGs generally always have access to haircuts. So, of course, they expect that every grunt ought to keep clean as well — even after spending several weeks in the field or in a place where the only barbers are in your platoon.

And most of the so-called “barbers” learned to cut hair from YouTube tutorial videos.

6 exercises that you should be doing on chest day
Long hair is acceptable if you’re a part of special operations. (Image via Army Times)

2. Don’t act like your experience gives you rank

This one undoubtedly grinds a POG’s gears. Even if you have numerous deployments under your belt, respect everyone’s rank and speak to them with tact.

Just because that brand-new second lieutenant is fresh out of college and has no military experience doesn’t make them less of a Marine. Always say sh*t like, “with all due respect, sir,” before jumping directly into, “kiss my lower-enlisted ass, sir.”

That way, everyone wins!

6 exercises that you should be doing on chest day
Even if that POG has been spending their whole career behind a desk, swallow your pride and show respect. (Image via DVIDS)

Also read: 5 reasons you should know about the hardcore Selous Scouts

1. Stop being so cool

Let’s face it, they don’t put the 0161 postal clerk on the posters in the Marine Corps recruiting office. No — they put the 0311 Infantry Riflemen and/or the 0351 Infantry Assaultmen on those posters!

Everyone knows these jobs are cool, just make sure you show some respect to everyone, including mailmen MOS.

6 exercises that you should be doing on chest day
So cool. (Image via SOFREP)

*Bonus* Have some manners.

Make sure you thank the cook bringing you hot chow or the motor vehicle operator for the ride back to the rear. After all, without them, it’s cold MREs and long hikes.

6 exercises that you should be doing on chest day
You know you would have preferred a ride home instead of walking through this crap. (Image from USMC)

MIGHTY TACTICAL

World War II ‘Dazzle Ships’ were painted to attract enemy subs

Conventional wisdom would tell you that any ship going unnoticed by the enemy, especially an enemy submarine in World Wars I and II, would be the best-case scenario. But the Navy’s “Dazzle” camouflage was clearly anything but conventional. The ships feature a paint job that looks more Picasso than Portsmouth, but anything that could save a ship’s crew and cargo was worth a try.


Try not to have a seizure.

6 exercises that you should be doing on chest day

The “camouflage” used on each of the Navy’s “Dazzle Ships” was unique to the ship, and its purposes were many. First, it prevented the enemy from identifying the ship, its class, its cargo, or even what kind of ship it was. It also made determining the ship’s course and speed difficult. If an enemy u-boat can’t determine the ship’s course, then it will also have difficulty moving to the best firing position, course and speed being necessary factors in targeting a ship with a torpedo.

Dazzle camouflage also made rangefinding for artillery and other ship-borne weapons very difficult, as it disguised many features used by captains and gunners for determining the range of the enemy target. One enemy captain called it the best camouflage he’d ever seen:

“Since it was impossible to paint a ship so she could not be seen by a submarine, the extreme opposite was the answer – in other words, to paint her not for low visibility, but in such a way as to break up her form and thus confuse a submarine officer as to the course on which she is heading.”
6 exercises that you should be doing on chest day

A U-boat commander’s periscope view of a merchant ship in dazzle camouflage and the same ship uncamouflaged.

By the end of World War I, the United States and the United Kingdom had thousands of ships in service wearing dazzle paint. While there is little statistical data available that the dazzle patterns actually worked, the U.S. and Royal Navy both tested it extensively on small boat operation before implementing it, and anecdotal evidence suggests it was effective, as does a 1918 song by Gordon Frederic Norton, called “A Convoy Safely By.”

Captain Schmidt at the periscope
You need not fall and faint
For it’s not the vision of drug or dope,
But only the dazzle-paint.
And you’re done, you’re done, my pretty Hun.
You’re done in the big blue eye,
By painter-men with a sense of fun,
And their work has just gone by.
Cheero!

MIGHTY FIT

What supplements in the Exchange are worth your money? Part 1

Some hucksters will have you believe that in order for you to get the best results from your training you need to be taking some combination of pills and powders daily.

That’s not true. There are very few supplements that are worth the plastic tubs that they’re stored in. I’m here to tell you which supplements are worth it and which aren’t.


In order to keep things relatively uncomplicated, the supplements that I talk about here are only those that you don’t require to survive. The vitamins and minerals that we require for life are just that, necessary to survive. Obviously, if you are deficient in one of those, you should be supplementing or changing your diet around.

NO!

What I’m talking about are those supplements that are completely unnecessary for human life that you’re potentially spending greater than 10% of your monthly income on… I’m talking to you Cpl Jones.

I went to bodybuilding.com and searched their top 50 most selling supplements. I’m sure this list is very similar to the sales in your closest Exchange on base, so I’ll just use it as a proxy. Out of those top 50 selling supplements, all fall into the following categories:

  • Protein powder
  • Pre Workout
  • BCAAs
  • Creatine
  • Post-workout
  • Weight loss AKA Fat burner
  • Multivitamin
  • Intra Workout
  • Testosterone ‘support’
  • Omega 3
  • Pump stimulator
  • Mass gainer
How Much Protein To Build Muscle? The TRUTH !

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Protein powder

I don’t fully accept that protein powder is a supplement…because it’s a macronutrient. You need protein. If you aren’t getting enough in your diet from foods, It’s perfectly acceptable to buy and use some form of protein powder.

When should you have it? Literally whenever. There is no significantly important anabolic window. If you are eating somewhere in the ballpark of .8-1.3 grams of protein per lb of body weight per day, then you’re fine. For more on nutrition timing, check this out.

NOW, not all protein powders are created the same. There are generally three factors that you should keep in perspective when you go to buy some protein powder. Here they are in order of importance:

  1. Leucine Content: If a protein powder has less than 11% leucine or if it doesn’t list the exact proportions of amino acids, it’s sh!t protein with useless fillers. You don’t get an adequate muscle protein synthesis response with any dose of protein that has less than 2.5 grams of leucine in it. 11% leucine puts you at just over 2.5g of leucine for a typical serving scoop of powder of 25 grams of protein. This may seem more complicated than it actually is… read more on it here or shoot me an email at michael@composurefitness.com, and I’ll gladly explain it to you in detail.
  2. Ingredients: If you’re supplementing with additional protein, then supplement with protein, not a ‘proprietary blend.’ If there are other ingredients in your preferred brand, the chances are that they are simply trying to distract you from the fact that there’s an inadequate amount of leucine per serving.
  3. Sourcing: This one is simply based on your preferences. If you’re vegan or dairy doesn’t sit well in your stomach, then you’ll want to avoid proteins like whey and casein. Typically worthwhile vegan proteins will be a blend in order to get you the required amount of leucine. That being said if it doesn’t tell you what the blend is or again how much leucine there is per serving then it’s bullshit hippie nonsense made by someone just trying to take advantage of you or that’s too stupid to understand how protein supplementation works; either way, they don’t deserve your money.
How I make my own Pre-Workout to be both more effective and save $$$$$

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Pre-workout

This category is pretty large, mostly I’m talking about those dumb supplements with names like Gnar Pump, NitraFlex, Pre-Kaged, NeuroCore, and Pump Mode. Chances are that if it has a dumb name, it’s a waste of your money.

You’ll see, though, my umbrella recommendation is pretty consistent. If the supplement you’re considering contains any trademarked or patented blend/mix of supplements instead of individually listing the supplements, don’t buy it.

There are plenty of pre-workout supplements that have been shown to help increase performance. Recommendations are varied depending on what type of training session you are walking into and what the rest of your diet looks like.

Caffeine taken with theanine are pretty much always a safe idea to supplement with 30 minutes prior to training. That is my blanket recommendation for pre-workout. I failed to find any pre-workouts on the top 50 purchased supplements on bodybuilding.com that contained solely caffeine and theanine. They pretty much all have nonsense and bullsh!t in them.

If you’re a constant experiment, which you are, and you want to find out what actually impacts your performance, which you do, how can you figure that out if you’re taking a supplement that has 60 ingredients? There’s no way to know what’s working, what’s fluff, and what’s contributing to the tingling side-effect.

If you’ve already Pavlov’s-dogged yourself into needing that tingling sensation in order to get a good workout have no fear, it’s not something dangerous.

  • It’s probably beta-alanine that your favorite blend uses to achieve that feeling, which isn’t harmful and can actually aid in physical efforts over a minute.
Or it’s niacin, which although harmless at low levels, can lead to insulin resistance from prolonged exposure.
EVERYTHING YOU NEED TO KNOW ABOUT CREATINE (Ft. Eric Helms)

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Creatine

Creatine is probably the most highly researched supplement in existence. Yes, it does work, but what it does is probably not what you think it does.

Creatine doesn’t make you stronger or more muscular. It helps increase your power output, which in turn can make you stronger and more muscular.

It’s cheap and effective. If you want to invest in one supplement that will help you in your strength/muscle/health journey, this is the one.

If you want a full rundown on how creatine works exactly, send me an email at michael@composurefitness.com

and I’ll write a future article on the topic.

6 exercises that you should be doing on chest day

In part 2 I’ll cover BCAAs, Post Workout Supplements, Intra Workout Supplements, and Multivitamins. That’s when things get interesting.

As I mentioned multiple times throughout this article, if you have any questions or alternative opinions on my take on these types of supplements, do not hesitate to email me at michael@composurefitness.com.

As always, when it comes to nutrition, your number one solution to any dietary need or hack should be to alter your diet of real foods to get adequate quantities and proportions of macro and micronutrients. Only after you have that dialed-in like I very explicitly outline in The Ultimate Composure Nutrition Guide should you bother walking down the supplement aisle.

If you made it this far in the article, you clearly care about your health and fitness. Why then have you not joined the Mighty Fit FB group? If you are in the group post in there which category of sports supplements that I covered in this article that you are the most disappointed by.
6 exercises that you should be doing on chest day
MIGHTY TRENDING

Here’s the (failed) status of the first private lunar mission

April 11, 2019 Editor’s Note: NASA Administrator Jim Bridenstine released the following statement on the Beresheet lunar lander: “While NASA regrets the end of the SpaceIL mission without a successful lunar landing of the Beresheet lander, we congratulate SpaceIL, the Israel Aerospace Industries and the state of Israel on the incredible accomplishment of sending the first privately funded mission into lunar orbit. Every attempt to reach new milestones holds opportunities for us to learn, adjust and progress. I have no doubt that Israel and SpaceIL will continue to explore and I look forward to celebrating their future achievements.”

Following a nearly two-month journey, the first private robotic spacecraft to attempt a Moon landing is on track to meet its goal on April 11, 2019, and NASA is a partner in SpaceIL’s Beresheet mission. The landing attempt comes on the heels of the agency’s own charge from the president to accelerate its plans to send astronauts to the surface of the Moon by 2024.


“NASA wants to conduct numerous science and technology demonstrations across the surface of the Moon, and we will do so with commercial and international partners,” said Steve Clarke, deputy associate administrator for Science Mission Directorate at NASA Headquarters in Washington. “Supporting SpaceIL and the Israel Space Agency (ISA) with this mission is a prime example of how we can do more, together. We’re hoping a successful landing here will set the tone for future lunar landers, including our series of upcoming commercial deliveries to the Moon.”

In addition to providing access to the agency’s Deep Space Network to aid in communication during the mission, NASA launched a navigation device on Beresheet, SpaceIL’s Moon lander, which will provide lunar surface location details that can be used by future landers for navigation. Beresheet is carrying a NASA instrument called a laser retroreflector array. Smaller than a computer mouse, it features eight mirrors made of quartz cube corners set in an aluminum frame. This configuration allows the device to reflect light coming from any direction back to its source.

6 exercises that you should be doing on chest day

Illustration of the Lunar Reconnaissance Orbiter.

(NASA Goddard Space Flight Center)

NASA’s Lunar Reconnaissance Orbiter or LRO, will attempt to take scientific measurements of the SpaceIL lander as it lands on the Moon. LRO will try to use its own instrument called a laser altimeter, which measures altitude, to shoot laser pulses at Beresheet’s retroreflector and then measure how long it takes the light to bounce back.

By using this technique, engineers expect to be able to pinpoint Beresheet’s location within 4 inches (10 centimeters).

This simple technology, requiring neither power nor maintenance, may make it easier to navigate to locations on the Moon, asteroids, and other bodies. It could also be dropped from a spacecraft onto the surface of a celestial body where the reflector could help scientists track the object’s spin rate or position in space.

“It’s a fixed marker you may return to it any time,” said David E. Smith, principal investigator of the Lunar Orbiter Laser Altimeter, or LOLA, on the LRO.

The ISA and SpaceIL will also share data with NASA from another instrument installed aboard the spacecraft. The data will be made publicly available through NASA’s Planetary Data System.

6 exercises that you should be doing on chest day

A graphic showing Beresheet’s path to the Moon. Dates correspond with Israel Standard Time.

(SpaceIL)


Beresheet launched Feb. 21, 2019, on SpaceX Falcon 9 rocket from Cape Canaveral Air Force Station in Florida. The spacecraft completed a maneuver April 4, 2019, called a lunar capture that placed it in an elliptical orbit around the Moon, setting the stage for its first landing attempt on April 11, 2019. Beresheet is targeting an area known as the Sea of Serenity (Mare Serenitatis in Latin), which is near where NASA’s Apollo 17 astronauts landed in 1972.

The president’s direction from Space Policy Directive-1 galvanizes NASA’s return to the Moon and builds on progress on the Space Launch System rocket and Orion spacecraft, collaborations with U.S industry and international partners, and knowledge gained from current robotic assets at the Moon and Mars.

For more information about NASA’s Moon to Mars exploration plans, visit: https://www.nasa.gov/moontomars

This article originally appeared on NASA. Follow @NASA on Twitter.

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