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Maintenance

Dec22
by pugskullz on December 22, 2012 at 7:52 pm
Posted In: Uncategorized

Home maintenance is something we often neglect. Between our daily and weekly responsibilities of cooking, cleaning, laundry, etc., maintenance is something that often falls by the wayside. But it’s essential. Like your vehicle, your home and property benefit from regular tune-ups.

Here’s our checklist of 15 things you can keep on top of, each in 10 minutes or fewer. Killing time before Lost?  Cross off one of these tasks.

1 Vacuum the condenser coils at the back of your fridge annually.

2 Replace your furnace filters seasonally.

3 Polish your natural wood front door. If painted, surface wash it. Check out the best home maintenance services from Reliable Roofing, Windows and Siding.

4 Clean the air conditioner grill and register.

5 Dust and test your smoke and carbon monoxide detectors (twice a year).

6 Replace the batteries in your smoke and carbon monoxide detectors (annually).

7 Self-clean the oven (Okay, technically this takes hours, but it only takes a few minutes to set it up).

8 Clean your coffeemaker. 
Technically this takes more than 10 minutes, but each step itself takes only a minute or two. Tackle each step during commercial breaks in your favourite show.

Commercial break 1: Fill up the coffeemaker reservoir with one-part white vinegar to two parts cold water and “brew.”

Commercial break 2: Pour the heated vinegar-and-water combination back into the reservoir after it “brews” the first time and run it again.

Commercial break 3: Discard, then fill reservoir with cold water. Run through.

Commercial break 4: Discard used rinse water and repeat with fresh water.


9 Clean your kitchen exhaust hood. Clean or replace the filter.

10 Check your water heater for signs of leakage or rust.

11 Look for worn extension cords. Replace them.

12 Inspect your furnace. Any signs of rust or scale? Any weird noises? If so, book a professional inspection.

13 Pick a ground fault circuit interrupter outlet (GFCI) and test it. Push the Test button, check that this has popped out the Reset button and that anything hooked up to the outlet will no longer power on. Push Reset and you’re good to go. Test a different GFCI outlet next time.

14 Conduct a garage door safety check.
• Put it into manual mode and lift it: it should glide smoothly and stay open on its own three feet from the ground: if not, have a pro counterbalance it.

Pug Skullz Celebrate the Apocalypse with a New Release!!

Dec21
by pugskullz on December 21, 2012 at 10:02 am
Posted In: Uncategorized

Don’t be so sad…we’re playing tonight and now you’ve got this new demo/single thing to keep you warm ’til then! We start at 7:30 sharp-ish…DO NOT MISS THIS!! ~ Doug

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16 Tips to Triple Your Workout Effectiveness

Dec10
by pugskullz on December 10, 2012 at 12:39 am
Posted In: Uncategorized

You don’t want to spend long hours at the gym, but you want to get stronger, fitter, leaner, and just plain look good. It’s possible that you’re not getting the most out of your workout time.

It’s possible to get a super-effective workout in 30 minutes, and only do a few workouts a week, if you maximize your workouts.

Disclaimer: First, I’m not a certified trainer. These are tips I’ve read elsewhere that work well for me. Second, you should always get a doctor’s approval of any new workout plan. This plan is especially intense, so if you have a heart condition or other condition that might be affected by heavy exercise, you should definitely refrain from trying it until you’ve gotten checked out by a doctor.

And even if you have gotten checked out, or even if you don’t bother doing so, it’s still important to start out an exercise program slowly, until your body has the chance to adjust, or you will face burnout or injury.

Don’t dive right into this program — it’s designed for people who have already been working out but want to see better results, quicker, and spend less time doing it. Here’s how to do it. For improved results check out these steel bite pro reviews.

  1. Limit your workouts to 30-40 minutes. Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time. If you are looking to improve your results really fast hardcoreshoppe.com have the best sarms and peptides for online sale.
  2. High-intensity workouts. If you’re just starting out with exercise, it’s best to take it slow. If you’re running or cycling, for example, build up your endurance for at least a month before you get into anything more intense. That means going at a rate where you can easily talk without being out of breath. However, once you have that base of endurance, step up the intensity to step up the effectiveness of the workout.
  3. Protein. Many people don’t pay enough attention to getting the protein their muscles need to rebuild. If you don’t, you are going to get very little out of your workout, as both cardio and strength workouts require protein for building muscles. I recommend either whey or soy protein shakes.
  4. Water. Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day. Learn more about Acne after waxing prevention.
  5. Carbs. Although the low-carb craze might say otherwise, carbs are our body’s main source of fuel. If you do intense workouts, you will need carbs, or you won’t have enough energy. If you do a shake, be sure to include carbs — or a banana is a great source of low fiber/high glycemic carbohydrates that you need for exercise.
  6. Shake before and after workout. It’s best to take a protein/carb shake just before your workout and then just after. Taking it before your workout increases the flow of amino acids to your muscles during training, giving them the building blocks they need. After the workout, the shake stimulates muscle growth. Also take a small protein/carb meal 60-90 minutes after a workout — a meal replacement bar would work fine.
  7. Slow lifting. Many people contract their muscles slowly and then release more quickly. But if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction.
  8. Heavier weight. When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights — that is ineffective. But heavy weights, with good form, can give you better results in a shorter amount of time. Heavy weights are not just for those who want to bulk up — that’s a common misconception.
  9. One set, to failure. Instead of doing 2-3 sets, as many people do, maximize your effectiveness by doing just one, with heavy weights, until you can no longer keep the proper form. Lifting to “failure” doesn’t mean that you should lift the last few times with a wobbly or inefficient form.
  10. Compound exercises. Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone. Some great compound exercises include squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups, dips, and more.
  11. Balance lifting. Instead of having exercises where you’re sitting down or holding on to something or otherwise stabilized, it’s more effective to do them standing up, or on one leg, or on a Swiss exercise ball. These types of exercises force you to balance yourself while lifting, which brings your core muscles into play. This gives you a stronger overall body and allows you to lift more over time.
  12. Pick a cardio exercise you enjoy. It’s no fun to exercise if you hate it. And you won’t keep it up for very long. Pick something that’s fun — running, walking, swimming, biking, hiking, rowing, stairmaster, etc. After the initial phase when you’re getting used to exercise, you’ll start to have a blast and look forward to it.
  13. Mix it up. Don’t stick to the same workout routine for too long, or your body will adjust to the stress level and you won’t be getting an effective workout. For strength training, change your routine every few weeks. For cardio, it’s best to cross train rather than, say, to run every time.
  14. Good form. For strength training especially, and swimming, form is very important, but it’s also important for other types of exercise. If you’re strength training, start with lighter weights so you can work on your form. It’s good to have an experienced spotter or trainer who knows good form to help you for the first month or so. Never sacrifice form for heavier weight. For swimming, you’ll need to get a coach to teach you form.
  15. Hills. If you run or bike or walk for cardio, you’ll want to incorporate hills (after the first month or two of doing it at an easy pace on flat ground). These will make you stronger and make your limited workout time even more effective. Take them easy at first, but once you’re used to hills, you can get a good pace going. Either use a hilly route or do repeats on one hill.
  16. Circuits. One mistake that people make is to do multiple sets of the same exercise without rest between the sets. This doesn’t allow your muscles to recover and it’s a waste of your workout. But instead of doing a set, resting, and then doing your second set, it’s more effective to move on to multiple exercises in a circuit, so that you don’t rest between exercises but do rest each muscle group. This will give you a good cardio workout while you do your strength training.

The ideal workout plan
If you take all of these tips into account, the ideal plan would be to alternate 2-3 days of high-intensity strength training with 2-3 days of high-intensity cardio. You could get by with 4 days of exercise if you do them at high intensity.

The high-intensity strength training would be 30-40 minutes of circuit training, with no rest or little rest between exercises within a circuit, and a short rest between circuits if you do more than one. The circuit should work out your entire body, using compound exercises such as the squat, deadlift, pullups, good mornings, etc., and either standing or using a Swiss ball so that you are working out your core. You should use heavier weights, one set for each exercise, doing them slowly (5 second up, 5 seconds down), and to exhaustion, making sure to have good form on each exercise.

You would have a protein/carb shake before and after the workout, and a small meal of protein/carbs within 60-90 minutes of the workout. Water is also important for both types of workouts.

The high-intensity cardio would be something you enjoy doing. You would do interval training, at a rate where you couldn’t talk, with short rests in between intervals. On some workouts, you would incorporate hills.

Remember, these high-intensity workouts are not for people just starting out. You should build up an endurance base before doing the high-intensity cardio, and start the weights with lighter weights, stressing good form.

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Wouldn’t You Know, World Ends on Our First Show

Dec07
by pugskullz on December 7, 2012 at 5:48 am
Posted In: Uncategorized

We’re up first…7:30 PM.

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Spring 2012

Dec02
by pugskullz on December 2, 2012 at 8:42 am
Posted In: Uncategorized
Quinoa salad with various vegetables
Getty Images

Fed up with age-related weight gain? Then you may want to consider a buzzed-about “spring cleaning” technique that promises to help you permanently burn fat like a kid again.

The secret: neutralizing hidden acid. Turns out, all the junk food, stress, and toxins in today’s world leave behind acidic waste in our systems, “and by age 45, 95 percent of us have a dangerous buildup,” insists bestselling Alkaline Reset Cleanse ($13.10, Amazon) author Ross Bridgeford, a health coach whose millions of devotees report losing up to 18 pounds a week. “Growing research suggests it’s often the main factor driving weight gain, fatigue, premature aging and countless health problems. Once the buildup is gone, you let go of fat easily and feel much better. Plus, you continue to transform for months, even if your diet isn’t perfect. The results are phenomenal!”

Why Acid is so Fattening

As acid-neutralizing nutrients are rapidly depleted from your body, “research shows that you no longer produce key weight-control hormones properly,” says Bridgeford. That includes the flat-belly hormone adiponectin and the “fountain of youth” hormone HGH (which keeps energy and metabolism high). Acidity has also been shown to cause chronic inflammation in our cells — a condition linked to obesity, low energy, skin aging, fuzzy thinking, joint pain, heart disease, and a laundry list of woes often blamed on getting older. Check these meticore weight loss reviews.

Making it worse, “To get acid out of the blood and away from vital organs, the body creates new fat cells to store it in,” says Bridgeford. And those cells stay locked, the contents “unburnable” until the acid can be handled. “For most, the problem gets worse and worse over time.”

The Quick Solution

To lower acidity to optimal levels, Bridgeford says all we have to do is spend one week limiting new acid that gets into our systems (skipping coffee, sugar, processed food, wheat, and meat) while loading up on alkalinizing foods that neutralize acidity. That means getting lots of veggies, lemon, avocado, beans, nuts, seeds, healthy fats, herbs, and spices. This is how Nutrisystem works.

Bridgeford also recommends daily servings of juice, smoothies, and purees, since studies show blending food makes nutrients easier to absorb so you get benefits faster. “As you reduce demand on your body’s acid-buffering system, it finally begins to tackle the backlog of acid waste building up for years. That’s the goal.”

Proof it works: University of Alberta scientists found reducing acidity significantly increases HGH in women over 50, which they say is key to boosting fat loss, increasing strength, sharpening memory, protecting the heart and improving overall quality of life. Meanwhile, a University of Texas study determined that folks with the least acid in their systems have BMIs 52 percent lower than those with the most.

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