Archive for August, 2010

Eavesdropping and Counter-Measures: Technology and Techniques

You need to know how to protect yourself, since your security department or any consultant may not be truly aware of these threats and therefore not dependable. Since September 11th, a number of businesses entered the security field with little to no knowledge of the trade itself; only of its profit potential. Even outfits that have been around for some time and well-established have not been able to stay current with the latest innovations.

Realistically, viewing your threat level has to be considered since everyone should expect some sort of impending privacy issue no matter how small. Thanks largely to the Internet you can arm yourself with much of the knowledge and equipment that the so-called experts use. If a respected agent of computer crimes for the Secret Service in NYC had his T-Mobile Sidekick hacked, who knows what else happens out there to others in any business.

Realistically, viewing your threat level has to be considered since everyone should expect some sort of impending privacy issue no matter how small. Thanks largely to the Internet you can arm yourself with much of the knowledge and equipment that the so-called experts use. If a respected agent of computer crimes for the Secret Service in NYC had his T-Mobile Sidekick hacked, who knows what else happens out there to others in any business.

We’ll start acoustic ducting evaluation is the inspection of air ducts, baseboard heaters, coffee rooms, lounges, bathrooms or any way the architecture of a building can transfer sound. A simple example is to put your ear to a wall and listen.

Basically anything that requires the use of the naked ear is called an acoustic bug. Softer surfaces can help muffle sounds but there are more efficient means out there. So be aware that the way an office site is designed can act as a conduit for conversations. Also, be aware of any changes can have adverse affects. Simply playing music can do wonders for masking conversations.

Inspection of telephone equipment and wiring is called line analysis. This is trickier than it seems since sometimes a possible weakness has an actual purpose to the telecommunication system. Especially if it requires constant maintenance and software upgrades.

All instruments should be opened and inspected. Ideally they should be compared with a known safe phone or device. If you’re not sure, just remove that piece of loose components and wiring and see if the phone still works. The wiring can be modified in a switch within the handset that essentially turns it into a microphone. If you bypass this hook switch, you can listen in from anywhere on the landline. Technical equipment won’t be able to detect this. Time Domain Reflectometry is the sending of a pulse down a telephone line. If there is some sort of disruption; a wall outlet or wiretap; a portion of the pulse will be sent back to the device called a Time Domain Reflectometer (TDR). Then the time difference between the reflection and the continuous run is measured. This helps in determining the distance to the anomaly.

These devices can perform all sorts of diagnostics including mapping a wire network. That can be useful in locating a hidden phone. Hidden phones have several obvious uses such as making long distance phone calls to being placed in an office across the street to receive betting requests by bookies; a practice called back strapping. If you open up the modular jacks where you connect your phone, you’ll usually see four wires. In most cases only two wires are connected; commonly known as ring and tip. If you see all four connected, be aware that is not usually consistent for most wiring situations, especially in homes. The other two wires could be used for a bugging device.

For instance, the microphone you use in a voice recorder can be cut in half. Connect the mike head to one set of unused wires anywhere on the phone wire. Then, so long as there are no breaks in the wire, connect the other end to the jack that connects to your recorder. Now place your recorder to be VOX (voice) activated and now you have an extremely reliable bug. By the way, this should be manually inspected for since using a specialized bug detector may see nothing wrong or inconsistent. A bug such as this that connects to a wire is called a direct tap.

The other general type is called an inductive tap. This is when an instrument is outside a wire but can still distinguish what’s transacting over a wire. They are harder to detect since they don’t draw power from the line such a standard telephone would. These are referred to as snuffle bugs. A simple probe used in hunting wire signals has a speaker, which can display sounds. By accident one day I was working on an apartment intercom system while using a probe. I could hear conversations throughout the building quite clearly just through the intercom boxes mounted on walls from the master unit in the basement.

If you’re using wireless headsets or cordless phones, the radio signals can be intercepted. A cordless phone acts like a radio, but depending on the frequency and a few other factors, can make interception extremely difficult. With some manufacturers, you can buy the same model as your neighbors or the office and have it join their phone system. Double check Caller ID boxes to see if they also record numbers dialed besides obviously those being received. If you’re using VOIP (Voice Over IP), remember that calls can be recorded in a fashion identical to intercepting data between two computers.

These packets of data can reassemble an audio file. Obviously electronic devices possess semiconductor components such as diodes, resistors and such. The method to hunt for these components is called Non-Linear Junction Detection (NLJD). The NLJD unit emits a radio signal while listening for the return signal from an electronic device. This becomes very useful when a bug is embedded in a picture frame or wall. The eavesdropping device doesn’t have to be active for it to be discovered. If a device is active and transmitting wirelessly (or even on a wire), you can detect it with a Radio Frequency Spectrum Analyzer. Depending on the detection device used, you can determine whether voice, data or video is being sent, and possibly listen to the data. Try to use different size antennas or buy one that collapses. Different frequencies can be detected more efficiently by using various sizes. The use of filters with antennas can also help pinpoint devices on specific frequencies.

Electronics such as computers, FAX machines and especially CRT monitors can radiate electromagnetic signals or pulses that can be received by other equipment. This is known TEMPEST. One way to complicate the surveillance of this is to use certain fonts and line walls or equipment with different gauges of copper mesh wire. You can further enhance this posture by using special paints, which block radio transmissions.

Radio waves will look for a leak or break, so be careful of defensive applications. One-way window tints can help in blocking signals. Since an electronic device could generate some heat they can be detected in another way. The use of a thermal imagery device can detect and actually see minute amounts of heat radiated for your viewing. You can hide the heat signatures by using creams or neoprene. Technology exists to collect information from blinking LEDs of modems, routers, print servers and similar devices. You can only see some general blinking but with the use of properly tuned optics, filters, oscilloscopes and good timing you can discern much more. One of the LEDs on your keyboard can be altered to blink while you are typing in a fashion similar to Morse Code. You can also use a tap in the keyboard that sends out radio waves again similar to Morse Code and no anti- virus software will ever be able to find it. Even when a CRT computer monitor is facing a wall the light can be in a sense read by its flickering emanations from some distance. A good defensive measure is to buy new LCD flat panel types.

Another approach to attacking FAX machines is to simply record the noises it makes and play it back to another machine. I used to do this for a client so they could keep a record of all the faxes they made and received. There are creative and potentially illegal defenses against wiretappers and Peeping Toms. One is to transmit an extremely high pitch down the wire, thereby rupturing the listener’s eardrums. I knew someone who once sent a powerful electrical spike down his phone wire thereby destroying his divorced wife’s recorder.

By the way, this leads to another topic-expect the device to be discovered someday. Don’t leave your fingerprints on it. He found it and had it dusted, thereby producing some prints. My friend used this as leverage against the Private Investigator that planted it. Advice to Private Investigators, a word to the wise: if you do this part-time, hire someone who does this full-time. This P.I. lost his license and almost went to jail. The lawyer who recommended him got into a lot of trouble as well. He received some unwanted attention from the Feds because of his telephone dealings went across state lines and also happened to involve the Post Office.

There is another budding field related to this topic called Protective Intelligence. Currently there are only a few experts who do this kind of work.

A laser or an infrared beam can be used at a considerable distance from a target building. Conversational sounds can vibrate unto solid objects such as windows. The beam’s reflection varies in relation to the movement to the window, which is received and converted back into something audible. To mask the sounds, you could attach a vibrating device (basically an altered electric razor) to the window.

Of course if the window is open, then a laser can target another object instead of the window. A beam of light or laser can be directed to go through a window onto a solid object thereby nullifying such defensive measures again. Generally you really can’t detect such attacks unless the laser, infrared or light beam is being used that moment. Certain materials can be used to detect IR emissions, as well as the use of passive night vision gear. Certain fabrics or even a curtain may actually show the spot where a beam of light or laser is being focused. Unless the room is dusty or you have an artificial can smoke, you can follow the beam up to a point and guesstimate it’s location. One type of optical bug is an infrared transmitter. When placed in the area of interest for transmission of the conversation to an infrared receiver which will then translate the conversation into an audible format.

Many of these same procedures used can be applied to locating hidden cameras. A relatively new device uses a series of lasers to seek out optics. This was originally intended to locate snipers by bodyguards.

I have listed the techniques, counter-measures and then the counter to the counter-measures to prevent any false sense of security. Usually constant vigilance is your best weapon besides knowing what to look for. Even if you find a “bug sweeper” with good credentials, certifications and experience, ask them detailed questions. Not just to test them but also for your own peace-of-mind. This makes our job easier and we appreciate greatly when dealing with knowledgeable customers.

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Replacing Aluminum Frame Single Pane Windows

In our past articles I talked about all the steps required to properly replace your old wood sash windows with energy efficient vinyl windows. I told you how to measure for the new windows. Then we discussed the removal of the wood sashes and parting bead. Finally, I told you how to install, seal, and trim the vinyl replacement windows. But, what if those old windows in your home are made of aluminum instead of wood? Is the process the same? No, it’s not the same at all. So, the next few articles are going to explain the differences between replacing wood windows versus aluminum windows.

When discussing the proper frame style for replacing the wood sash windows, I explained the difference between new construction frames versus replacement frames. When replacing aluminum windows, there is another option we have to consider regarding frame style. It’s called a “retrofit” frame. Let’s go over each frame type. First, we have the new construction frame with the nailing fin. If you choose to go this route, you have to remove the exterior around each window opening, pull out the nails holding the aluminum window to the studs, nail in the new vinyl window, apply flashing, caulk, and re-install the exterior around each window.(I get tired just talking about it!)In addition to being a whole lot of labor, you can run into major problems trying to install the exterior product around each window opening. If your home has stucco, you have to try and match the rest of the stucco. It can be done, but not by you. Even most professional stucco guys can’t get a perfect match. What if you have wood siding? Well, you can cut away 2″ of the siding around each window to get to the nail fin, then you can apply 1 X 2 or 1 X 3 trim around each window. Certainly not as much work as the stucco home, but probably more work than the average homeowner cares to tackle. What if each window is surrounded by brick? Let’s not even go there! You would have to remove the bricks, then re-install them all when finished.

Trust me, you don’t want to replace your old aluminum windows with new construction vinyl windows. You want to use either the replacement frame like the one used to replace the wood sash windows, or something called a retrofit frame, that is popular in the west where stucco is a common exterior. Since the procedure for measuring is the same regardless of the frame style chosen, this article will discuss the proper measuring procedure, and future articles will explain the difference in the installation process for replacement versus retrofit.

If you look at the portion of the aluminum frame that goes around the window opening into your surrounding walls, you will see three separate “legs” that form two pockets. The outside leg and the center leg form the first pocket. Your screen and stationary panel will be in this pocket. The center leg and inside leg form the second pocket, and your sliding panel is in that pocket. Find the “leg” that is the widest on all four sides. When measuring the width, run your tape measure from the widest leg on the left to the widest leg on the right. This should be the narrowest measurement. Then, subtract 3/8″ from that measurement. This is the width of the replacement window. Measure the height the same way. When measuring the height, measure as close to the center of the window as possible. This is especially important on windows wider than six feet, because the top wood header has a tendency to sag over time, making the center of the opening the narrowest. You don’t need to deduct 3/8″ from the height like you did on the width. 1/4″ is fine. These are the dimensions you use when ordering your vinyl window. If you have any picture windows(windows without a vent panel), there will only be two legs and one pocket. You still measure the same way.

Next week I will discuss whether your home is a candidate for retrofit frames or replacement frames…

John Rocco has been installing replacement windows since 1978. To learn more, visit How To Install Windows

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Replacing Aluminum Frame Single Pane Windows

In our past articles I talked about all the steps required to properly replace your old wood sash windows with energy efficient vinyl windows. I told you how to measure for the new windows. Then we discussed the removal of the wood sashes and parting bead. Finally, I told you how to install, seal, and trim the vinyl replacement windows. But, what if those old windows in your home are made of aluminum instead of wood? Is the process the same? No, it’s not the same at all. So, the next few articles are going to explain the differences between replacing wood windows versus aluminum windows.

When discussing the proper frame style for replacing the wood sash windows, I explained the difference between new construction frames versus replacement frames. When replacing aluminum windows, there is another option we have to consider regarding frame style. It’s called a “retrofit” frame. Let’s go over each frame type. First, we have the new construction frame with the nailing fin. If you choose to go this route, you have to remove the exterior around each window opening, pull out the nails holding the aluminum window to the studs, nail in the new vinyl window, apply flashing, caulk, and re-install the exterior around each window.(I get tired just talking about it!)In addition to being a whole lot of labor, you can run into major problems trying to install the exterior product around each window opening. If your home has stucco, you have to try and match the rest of the stucco. It can be done, but not by you. Even most professional stucco guys can’t get a perfect match. What if you have wood siding? Well, you can cut away 2″ of the siding around each window to get to the nail fin, then you can apply 1 X 2 or 1 X 3 trim around each window. Certainly not as much work as the stucco home, but probably more work than the average homeowner cares to tackle. What if each window is surrounded by brick? Let’s not even go there! You would have to remove the bricks, then re-install them all when finished.

Trust me, you don’t want to replace your old aluminum windows with new construction vinyl windows. You want to use either the replacement frame like the one used to replace the wood sash windows, or something called a retrofit frame, that is popular in the west where stucco is a common exterior. Since the procedure for measuring is the same regardless of the frame style chosen, this article will discuss the proper measuring procedure, and future articles will explain the difference in the installation process for replacement versus retrofit.

If you look at the portion of the aluminum frame that goes around the window opening into your surrounding walls, you will see three separate “legs” that form two pockets. The outside leg and the center leg form the first pocket. Your screen and stationary panel will be in this pocket. The center leg and inside leg form the second pocket, and your sliding panel is in that pocket. Find the “leg” that is the widest on all four sides. When measuring the width, run your tape measure from the widest leg on the left to the widest leg on the right. This should be the narrowest measurement. Then, subtract 3/8″ from that measurement. This is the width of the replacement window. Measure the height the same way. When measuring the height, measure as close to the center of the window as possible. This is especially important on windows wider than six feet, because the top wood header has a tendency to sag over time, making the center of the opening the narrowest. You don’t need to deduct 3/8″ from the height like you did on the width. 1/4″ is fine. These are the dimensions you use when ordering your vinyl window. If you have any picture windows(windows without a vent panel), there will only be two legs and one pocket. You still measure the same way.

Next week I will discuss whether your home is a candidate for retrofit frames or replacement frames…

John Rocco has been installing replacement windows since 1978. To learn more, visit How To Install Windows

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Best Online Slot Machine

For you player online casino games out there, now you can always play all your favorite games on the best online casino games spot. For many reasons you can find the most suitable site for you to play the games, the thing is there are also so many options over the net. These sites bring you the best offer they have to invite new player and also professional player to lay their hands on their site. Now if you find difficulties in deciding which site is the most suitable for you, you can relax and trust Onlineslots.org to serves you with the best offer you can get. Here in this site you can play your favorite online slot machines for free, not to mention their other special offer that you can play online slots for real money. This incredible site also provides a big bonus like over one million of dollars jackpots, all for you to win. If all the offers above are not enough, there is more benefits you can get by log in to this site, you can find all useful information of the top internet casinos review. This way you can decide which casino will be the most suitable for you to play in.

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Casinos Online

Over the years there are more and more reliable sites that offer you to play casino games online over the net. All of these sites have their own special offer to attract you professional player or even for you new player all over the world. You can always find interesting online casino games within your arm reach. But, there are so few that can really stand out among their other competitor. So for you addicted gambler who always try to find the best of the best online casino games ever, it is time for you to look no more. There is this remarkable site GamblingReview.com which can bring you the best offer for you to be their loyal player. This site provides you with the top rated casinos online on the web together with their complete and frequently updated reviews. Players who are new in this particular field can find useful information in their gambling news section. You can always log on and find everything you need to know about what happened in the world of gambling. All information served on the site will definitely guide you to play as a professional player. Don’t hold back, surf around and find enjoyable time on this site.

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Online Casino Review

Sit back and relax for a while. You are entitled to enjoy your leisure time by checking out the best online casino review provided on the web. Are you a newbie on online casino? Well good news for you player, the best online casino review is now available. Check out for top rated online casino as well as the player feedback. Everything you want to know about online casino is provided here. This site offers not only a frequently updated casino review online but also coming at you with all online casino games, such as the famous online slots machine, black jack, video poker, roulette and many other casino games online, all yours to play with freely. There is no doubt about it that it is a very amusing way to spend your leisure time. just log on to onlinecasinos.org and they will provide you with bonus for slots. All information needed to know for casino games online that practically useful for you new player out there is available here. So, what are you waiting for? Make use of your valuable time by clicking this link and you will be in charge for your casino games online adventure.

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Diabetes Break-Thru Helps Battle Blood Sugar Woes

Are you a diabetic? If so, you are definitely not alone. Recent numbers report that there are some 18 million Type 2 diabetics. The American Association of Clinical Endocrinologists released statistics at it’s annual meeting suggesting two-thirds of Type 2 diabetics don’t have their blood sugar under control.

What may be even more astonishing, an additional 41 million have what is known as pre-diabetes, a precursor to the full blown disease.

Public health experts believe diabetes will be the next great lifestyle disease epidemic to afflict the United States. A study by doctors from the Center for Disease Control and Prevention (CDC) recently startled people with the finding that the prevalence of diagnosed cases of diabetes had increased 33% over the past eight years.

Do you have a friend or family member with diabetes? If you have not been diagnosed as a diabetic, are you perhaps one of the millions that are undiagnosed? The following are some warning signs to look for:

- Frequent urination
– Unusual thirst
– Extreme hunger
– Extreme fatigue
– Irritability
– Frequent infections
– Blurred vision
– Cuts / bruises that are slow to heal
– Tingling / numbness in the hands and feet
– Recurring skin, gum or bladder infections

There are two primary reasons for Diabetes, 1) A prolonged diet high in carbohydrates and 2) Improper and under nourishment. Today, most people with diabetes are only treating the symptoms and not getting to the root of the problem. Furthermore, most medications given to diabetics are compounding problems instead of getting to the source. The best way to manage Diabetes is to get to the root causes.

Diabetics can help protect themselves by changing their daily routine. Although doctors have stated that there is no cure for diabetes, the following is recommended:

- Exercise
– Reducing sugar consumption
– Improved nutrition
– Nutritional supplementation

A 13 year old company named Sportron International has developed a “Diabetic Pack” that is nutritionally supporting today’s crisis with dramatic results. World renown nutritionist, Dr. W. Alan Tomlinson recently said, “Sportron’s Diabetic Pack is the most advanced nutritional support available and has been scientifically developed to intervene and assist in cases of abnormal sugar metabolism.”

The bottom line is that Diabetes has become a national epidemic. In an effort to assist Diabetics, there is a Weekly Diabetic Support Call with Live Q & A session Thursdays 8:30 EST 212-990-8000 passcode 9902# . This is not a sales call, it is a support call. provide a weekly environment where people can build relationships, feel cared about, share their ideas and ask questions… sort of a “radio talk show format”… very relaxed, impromptu and therefore always different each week. To learn more, you may visit www.diabetesmatrix.com.

Troy Simon
http://www.diabetesmatrix.com
1-888-348-8202

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5 Tips for Online Shopping

Shopping online has become more and more popular in America as we are all looking to save a little time and money. E-commerce sales are growing at astronomical numbers ranging from 20-25% per year. And according to Forrester Research, 40% of households are using coupons in their web shopping. The huge increases are obvious: the online savings and discounts are impossible to match by traditional stores constrained by the overhead costs of employees, rent, and insurance. By using some of the tips and tricks mentioned below, you’ll be able to take further advantage of a new American pastime: saving with online shopping!

Tip #1: Don’t buy Ebay. We all know online auctions seem like such a great deal, and it’s easy to get caught up in the emotion of auction. Thing is, auction sites like Ebay and Ubid have become saturated with buyers AND sellers, so virtually any discount found is quickly sought by re-distributors who then add their own markups to your purchase. The online marketplace has enough people out there that you can end up spending hundreds of extra dollars for the same things found in your local mall! Don’t let your emotions get involved ? these are not the right places for the aware shopper.

Tip #2: Never pay retail. Take this scenario: You find something you want to buy, maybe the latest craze or fad such as the Ipod. Should you really pay the price that Apple is offering? No! You can find many deals and coupons for the same purchase just by typing, for example, “ipod coupons” into Google. Spend a little time searching through the top ten to twenty results, you’re sure to find the same product for a significant discount. Sometimes, by filling out a survey or signing up for an email list, you’ll get additional savings and many times you can even get your product for free!

Tip #3: Get over your instant gratification desire. Just admit it, buying something always gives you a good feeling and you can’t wait to take pleasure in that new purchase. Anything you’re buying at the mall for that same good feeling can usually be found for a huge discount online. You just have to be willing to wait for the short 2-5 days that it takes for shipping. It’s definitely worth the savings to able to control your emotions and hold off until it arrives via UPS!

Tip #4: Watch out for excessive shipping charges. Many times retailers slash their costs to get the sale but then charge more for shipping. Make sure to check the final cost to ensure you didn’t receive any unwarranted charges. You should also find a free shipping deal at any of the online coupon sites. Sometimes the shipping can cost more than your purchase!

Tip #5: Online coupons: Were you aware of online coupon websites that have discount and promotion codes to nearly all internet stores? These types of websites always have up to date discount offers arranged by category or store, so you can always find something on sale. It’s not only a way to get a good deal but you can also find some of the free shipping offers listed in tip #4. Just be careful to check for a coupon code before making any internet purchase. It’s a simple way to find extra savings.

Melanie Breeze
http://www.couponchief.com provides free online coupons, deals, and discount offers to hundreds of internet stores. They update their coupons daily and offer a free newsletter to savvy shoppers for the latest deals.

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Sets And Reps – The High And Low Weight Workout

Big weights! Wicked pump! I always get caught between two minds whenever I hit my workout at the gym. One side of me says to lift heavy to get big and the other says that form should matter more than my weight poundage. This is an issue that used to cause me to get quite twisted every time I would prep a workout training cycle. I know each technique has its merits, so I used to be swayed back and forth never staying with either method long enough to see the results. With the low weights I get to move some decent poundage’s and my ego gets gratified but alas, there is no killer pump. When I stick to the perfect form method with lighter weights I get great pumps but I never feel like I am really working hard enough to get anywhere because my weights are so light. So in my search for the perfect weight workout, I decided to combine the two methods and get the best of both worlds.

Seems obvious when some one else says it doesn’t it? I love the pump from drop sets and isolation exercises and I love the feeling of grunting under large loads, so why not do both in a workout?

What I do is put in two exercises of 5×5 with 1 minute to 2 minutes rest between sets and then move on to one or two more exercises for 3 or 4 sets a piece with the odd drop set or super set in order to finish the workout with a great pump. I stay with the same weight on the 5×5’s until I get all 5 sets of 5, usually hitting 4 or 3 reps on the last two sets in the beginning. When I finally complete the full 5×5 I up the weight by 5 to 10 pounds and start over. This ensures that I don’t get lazy and that I am always getting stronger, so that’s the first rule of muscle mass realized.

Once I have trained the muscles with between 85-100% of my one rep max, I’ve stimulated strength gains through enhanced neural drive and hit my type IIB fibers hard. Now onto the second group of exercises. I squeeze and pump the muscle, trying to fill it with blood while keeping in my mind that weight is a secondary concern. Here is where I hit the type IIA fibers with a slightly higher time under tension developed from the intensity techniques. The weights for this type of training are usually within 70-80% of your one rep max. Whenever I reach the point that the lighter weights no longer fatigue the muscle at around 10-12 reps, I bump it up a notch. Chasing the pump I rest no longer than 30-45 seconds causing me to hit a totally different set of fibers and making sure that all life has been thrashed out of the muscle. The best of both worlds in one workout!

The 5×5 method can also be seen as a lazy mans periodization, as the intensity varies from week to week depending on if I am trying a new weight or if I am still trying to get my “5’s” at an already accustomed to weight. The high intensity at the end allows me to get nutrients and blood into the muscle, gives me my time under tension and stretches the fascia while the body part is still stuffed full of the goods.

So in effect this routine develops the type IIB fibers through high tension multiple sets making me stronger by increasing relative strength though enhanced neural drive. Then moves on to hit the type IIA fibers through a slightly higher time under tension given to me by the extended sets. This makes me larger by increased hypertrophy, stimulating increased muscle glycogen, ATP and Krebs cycle activity. The only variable to fill in after this is your nutrition habits, but that’s a topic for later discussion. Here is an example of this type of weight workout. None of the set totals include your warm ups:

Monday

Chest

DB Bench press 5×5

Dips 5×5

Incline flyes super set with incline smith presses for 3x failure on both. Anything past twelve reps and you should bump up the weight.

Biceps

Barbell curls 5×5

Incline dumbbell curls 10/8/6

Rope pulley hammer curls drop set – 4 sets

Tuesday

Quads

Squats 5×5

Front squats pyramid up 12,10,8,6

Leg extensions 3-drop sets, each drop being 10 reps (10-10-10)

Hams

DB or barbell, stiff leg deadlifts 5×5

Lying Frankenstein curls (toes down on way up and toes out on way down) 4-drop sets, each drop being 8 reps (8-8-8)

Calves

Standing calf raises 3-drop sets of 10-10-10 per set.

Seated calf raises for 4 sets of 40-50 seconds each

Wednesday

Shoulders

Standing presses 5×5

High pulls from the hips 5×5

Face down incline laterals superseted with reverse cable crossovers for rear delts – 4 sets to failure

Triceps

Close grip bench 5×5

Low pulley behind head extensions off bench (Vince Gironda style) 4×8

Superset of kick backs and close grip pushups with elbows wide 3x 10

Thursday

Back

Deadlifts 5×5

Weighted chins 5×5

Drop set low cable rows with under grip for 4 sets

Abs

4 sets of crunches supersetted with hanging leg raises

Take the next two days off and then restart the cycle.

There are several ways to manipulate this schedule depending on your recovery ability and other stress factors in your life. Some of my clients respond best if they drop the second exercise of 5’s or alternate it with a 10/8/6 rep scheme.

For maximum recovery I like to take a day off after every workout, especially if you’re hitting the cardio hard. If this is something you may like to try than you can get away with another exercise per muscle group as you won’t be hitting it again for a while, just watch for signs of over training.

The other popular way to split this workout, fits nicely into the workweek. Split your workout to fall on Mon-Tues-Thurs-Fri. Take the weekends off to recharge.

Don’t worry about wilting away between workouts because as a natural bodybuilder the more rest the better. If you are going the assisted route, then you can add in a set or two extra here and there. It’s far more productive to be slightly under trained than over trained. However if you give every workout your all on this routine, you will look forward to the rest!

Ray Burton is the owner of the Fitness Site and the Fat To Fit email course. Take a look for more great workout information.

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Advertising in Newsletters

In this article we will discuss advertising in other companies’ newsletters and how it can be as equally beneficial.

By advertising in other newsletters, you can reach an audience which is highly targeted and cost effective. Moreover, you can never be accused of spamming as all the recipients have subscribed to the newsletter.

There are so many newsletters out there covering so many different topics that it’s easy to find highly targeted ones to advertise in. So if you’ve matched the newsletter to the product you’re selling, you’ve reached your target audience.

Almost all newsletters are archived, thousands of people read these archives, and your ad will be seen by these people at no extra cost. This can bring in exposure and extra sales on a long term basis.

Newsletter publishers may have already developed a trust between themselves and their readers. Just by placing your ad in the newsletter, it’s more likely to be read because it appears in a publication they like and trust.

Newsletter advertising is not only effective, it’s cheap as well. A 5 line ad in a newsletter that goes to 3000 people will cost you between $5 and $25 per issue. With so little risk involved, this is definitely worth it.

Just as you can sell advertising, you can also buy advertising in newsletters. You can use those ads to promote your business or to invite people who read newsletters to read your own.

Again, you have to pick your partners carefully. There’s no point just picking a newsletter with the cheapest rates; you want to make sure you choose an outlet that appeals to the same buyers as you. You also need to think about where your ad is going to be placed.

In general, the higher the position the better. And the more the merrier too. Don’t expect a huge response from a single ad. It’s always best to think of advertising in terms of a campaign.

You’ll get a better deal-and better results-if you reserve an advertising position for four or five issues than if you buy them one at a time.I hope this brief introduction will get you thinking about the possibilities!

Chris Ruane

New to the world of ecommerce and don’t know where to turn? Visit the beginners’ guide to earning online at: http://www.digitalmoneymakers.com

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