Favourite 5 TV shows

This one is about my fav TV shows.
1. F.R.I.E.N.D.S
At the first place here is the fun, comedy, and romantic and full of great examples of caring friends, the famous TV show know as "Friends". It was started on September 22, 1994. The stars are Jennifer Aniston as Rachel Green, Courteney Cox Arquette as Monica Geller, Lisa Kudrow as Phoebe Buffay, Matt LeBlanc as Joey Tribbiani, Matthew Perry as Chandler Bing, and David Schwimmer as Ross Geller. It's full of fun. Rachel and Ross's love story, Monica and chandler getting married, phoebe marries another person in the series know as Mike and Joey goes off to fullfill his dream of becoming an actor in the end. You try it, I know u'll love it.

2. SMALLVILLE
The second place goes to smallville, based on the story of superman, it's thrilling, full of action, mystery and super powers, and ofcourse the love of clarck kent for lana.

3.SUPERNATURAL
The third place goes to it's rightful owner the supernatural. It is thrilling, ofcourse with supernatural beings, and the two character dean and sam hunting down deamons, It has a nice story, It's really cool. no matter what happens you never get bored. contains a lot of actions and sometimes it's fun to watch as dean is a very cool and funny guy. check it out, you may like it.

4. THE O.C
Orange county get's 4th place. It's very nice, a college life and many love stories. The story is great too. Ryan and Marrissa, and summer and Seth's relationship and thier parents, all in one, family life and college story. This is the ideal TV show for teenagers. I am sure you'll love it.

5. LOST
Last but not the least, on the fifth place it's lost. it's a story about many passengers travelling from an aircraft crashing into an unkown island in no where and the survivors trying escape. Filled with suprised and espected things happening, this is a very interesting TV show.

That's all. For today. Very soon i'll post about my favourite sports and fav players too, so keep in touch. bye bye. Have a nice day.

Football after a long time

dhuvas gadeh kohlaafa anehkaaves aah post eh, aslu midhuvas kolhu hama buxy kamun post nukureveny, mi hafthaaga ves konme dhuvahaku hen unit test eh oi, monday ga chemistry oi iru, tuesday ga islam, dhen gos wednesday ga physics dhen miadhu maths. kyhkurany kiyavaa kuhdhin vihya, test thakaa ves kurimathi vaane, dhen first term test ahnaakah maaka gina dhuvaheh ves nei vihya.

Anyways, mi post nukurevi dhiya dhuvas kolhuga anenhen maaka gina kanthah thakeh ves nuhigaa, 27th ga mafax (mot) ge birthday, dhen skul nimunu gadyga compund thereyga masaa nafiu (classmate eh) mot gayah bis jehy. and dhen mi dhiya dhuvas kolhu v bodah mi dhuniyeyge hagygai thakah loa hulhuvaaladhin series episode thakeh ves balaalan libunu, miyah kiyany the arrivals eyy, you can check this out at www.thearrivals.blogspot.com. Dhen miadhu mi dhiyaee football kulhen, after about 2 months i think. hama fudhey varakah ragalhah kulhevun, hih hama jehey ehaa gina dhuvahu nukulhe hurefa kulhunu kulhumaka balaafa. dhen othy maadhan, plan akah othy avahah mi term test ah dhas kuran fasaa mi weekend nimenvaa irah home work kolhu ninmaalun....n i think there will be a gatherin at mot's house. not sure. Anyways, i'll post as soon as i can and keep you updated. There is one more post coming up tonight about my fav TV show. it might be interesting for u, jus have a look at it. bye bye, midhany kaigen nidhan, it has been a great day, hope ur day will be great too.

Fast Track to Flex Appeal (part 3)

Workout C

• 50 total reps per exercise
• 20-22 rep range, first set
• 75 seconds of rest between sets

1. Cable Standing Face Pull

Attach a rope handle to the high pulley cable and grab the ends with an overhand grip. Stand back so your arms are straight and the cable is taut [A].

Pull the rope toward your chin as you rotate your forearms toward your ears [B]. Reverse the motion as you return to the starting position, and repeat without pausing.

2. Push-Up

Assume a pushup position, with your hands slightly wider and in line with your shoulders and your body aligned from ankles to shoulders [A].

Lower your body as far as possible [B], and then quickly push yourself back to the start. If traditional pushups are too easy, elevate your feet using a bench or Swiss ball.

3. Romanian Deadlift

Stand holding a bar at arm's length with a shoulder-width, overhand grip. Your knees should be slightly bent [A].

Keeping your back naturally arched, lower your torso until it's nearly parallel to the floor [B]. Immediately raise your torso back to the starting position.

4. Standing Hammer Curl

Holding a pair of dumbbells, stand with your feet hip-width apart. Let your arms hang straight down from your shoulders, and turn your palms so they're facing each other [A].

Curl the dumb-bells up as high as you can without moving your upper arms forward [B], and then lower the weights to the starting position.

Fast Track to Flex Appeal (part 2)

Workout B

• 40 total reps per exercise for each arm or leg
• 10-12 rep range, first set
• 60 seconds of rest between sets

1. Dumbbell One-Arm Row

Stand in a staggered stance, your left foot in front of your right. Hold a dumbbell with your right hand and bend at your hips until your torso is nearly parallel to the floor. Let your right arm hang straight down from your shoulder, your palm facing your left leg [A].

Pull the weight to the side of your torso [B] and then lower it. Do all of your reps, and then switch to your left arm.

2. Dumbbell One-Arm Shoulder Press

Stand with your feet shoulder-width apart, holding a dumbbell with your right hand just above and outside your right shoulder. Your palm should be turned toward your head [A].

Push the weight straight up over your shoulder [B], lower it, and repeat without pausing. Do all your reps, and then switch arms.

3. Barbell Reverse Lunge

Hold a barbell across your upper back and stand with your feet shoulder-width apart [A].

Keeping your torso upright, step back with your left leg and lower your body until your right thigh is parallel to the ground and your left knee nearly touches the floor [B]. Push yourself back to the start. Do all your reps with your left leg, and then repeat with your right leg.

4. Standing Calf Raise

With a dumbbell in your right hand, stand on a step and put your left hand on something for balance. Cross your left foot behind your right ankle, and balance yourself on the ball of your right foot.

Lower your right heel as far as you can [A], and then lift it as high as you can [B]. Do all your reps with your right leg, and repeat the move with your left leg.

Fast Track to Flex Appeal (part 1)

"Man's got to know his limitations." Spend enough time in the gym and you gain an acute appreciation of what Clint Eastwood meant with that immortal line. Eventually, we all run up against the limitations of whatever workout system we're using. Some help make us bigger, some help make us stronger, some help make us leaner, but none seems to do all three at once.

While I agree that it's often more efficient to pursue one goal at a time, the workout system I created for my new book, Huge in a Hurry, allows you to multitask. You'll build size and strength, thanks to the intense challenge to all your muscle fibers from the high-speed reps. And you'll get leaner, thanks to the maximum-effort sets. Try it for four weeks, and you'll see that your limitations aren't really all that limiting.

Your 4-week flex plan

In just three workouts a week, you'll build bigger, stronger muscles while whittling your waist down to size

Directions: Do each workout once a week, with at least a day (48 hours total) between workouts. Instead of performing a specific number of sets, do the total number of reps designated for each exercise—regardless of how many sets it takes you.

Here's how it works: For each exercise, follow the guideline for the amount of weight you should use, which includes a repetition range for your first set. For example, suppose it prescribes four to six reps. You want this to be a challenging weight, of course, so choose what you think is the heaviest weight that allows you to lift at least four reps but no more than six. Then simply do as many sets as you need to complete the total number of reps for that exercise. (If you do fewer reps in subsequent sets, that's fine.)

One more guideline: Perform every rep of every exercise as fast as possible with good form, without pausing at any point. Stop the set if you're slowing down or if your form changes—for example, your range of motion shortens or you need to cheat to finish a rep.

Workout A

• 25 total reps per exercise
• 4-6 rep range, first set
• 45 seconds of rest between sets

1. Chin-Up (or Underhand-Grip Lat Pulldown)

Using an underhand, shoulder-width grip, start the set from a dead hang with your knees bent and ankles crossed behind you [A].

Pull yourself up as fast as possible until your chest touches the bar [B].

If you can't do that many chinupsor don't have access to a chinup bar, do underhand-grip pulldowns on a straight bar with your hands about shoulder-width a part.

2. Dumbbell Bench Press

Grab a pair of dumbbells and lie on your back on a flat bench. Start with your arms straight, holding the weights directly over your chest [A].

Lower them to the sides of your chest [B], and then immediately push them back to the starting position.

3. Front Squat

Grab a barbell with a shoulder-width grip and place it in front of you across the tops of your shoulders. Now raise your upper arms until they're parallel to the floor, allowing the bar to roll back onto your fingertips [A].

Without letting your elbows drop, lower your body by pushing your hips back and bending your knees until your thighs are at least parallel to the floor [B]. Push your body back to the starting position.

4. Barbell Lying Triceps Extension

Grab an EZ-curl bar or a barbell with an overhand grip, your hands a little less than shoulder-width apart. Lie on a flat bench and hold the bar over your chest with your arms straight [A].

Without moving your upper arms, bend your elbows to lower the bar until your forearms are past parallel to the floor [B]. Pause, and then lift the weights back to the starting position by straightening your arms.

Animals on the Move!

Many animals are on the move when seasons change. But where do they go and how do they get there? The following animals have fascinating travel tales--no matter what time of year they make their move.

1. Whales
In autumn whales move from subpolar to subtropical seas to reproduce, returning to colder, food-rich waters in late spring. They may be guided by a magnetic substance (called magnetite) in their brains that functions as a magnetic compass.

2. Bluefish
Known for their sharp teeth and insatiable appetites, bluefish migrate in dense packs each spring, preying on other fish that come inshore to spawn. Bluefish often leave a trail of blood for miles as they consume other fish in a feeding frenzy.

3. Lemmings
When overpopulation of the Norway lemming leads to a food scarcity and habitat overcrowding, thousands of the animals migrate overland in search of food. Many lemmings die during the migratory process--lemmings that reach the sea drown while attempting to swim the ocean as if it were a river.

4. Lobsters
Each year, the spiny lobster makes an astounding migration. Individual lobsters join large numbers of others to march single file across the ocean's floor. Scientists don't fully understand why the spiny lobsters do this, but it is believed to have something to do with their reproductive cycle.

5. Turtles
Each year thousands of female green turtles swim more than 1,000 miles from the coast of Brazil to tiny Ascension Island in the South Atlantic Ocean. There they haul themselves onto the sandy beaches, scrape out shallow nests, and deposit their eggs. Then they swim back to Brazil.

6. Eels
Freshwater eels spend most of their lives in North American and British lakes and rivers, but to reproduce they swim from each side of the Atlantic to an area of the Sargasso Sea between Bermuda and Puerto Rico. Land barriers are no problem: The eels just slither overland through dewy grass. After breeding, they return to their freshwater homes.

7. Monarch Butterflies
The monarch butterfly is known for its extraordinarily long migrations: Monarchs that live east of the Rocky Mountains fly to central Mexico, and those that live west of the Rockies migrate to the California coast. The longest recorded flight for a tagged adult is 1,800 miles.

8. Plovers
The American golden plover travels about 8,000 miles from nesting areas in the Arctic to the southern tip of South America--one of the longest migrations known. The trip includes about 2,000 miles over open ocean.

20 Things You might not know about Sleep

1. Chronic snoring can be treated by uvulopalatopharyngoplasty, a surgical procedure that tightens the tissues of the soft palate and throat. Possible side effects include changes in voice frequency.

2. Another option involves injecting the palate with a chemical to harden the soft tissue. This is called a snoroplasty, derived from the Greek word "plastos," meaning "molded," and somewhat lamely from the English word snore, meaning "snore."

3. Baaaad idea: A 2002 study by Oxford University researchers concluded, brilliantly, that the traditional practice of counting sheep is an ineffective cure for insomnia. The mental activity is so boring that other problems and concerns inevitably surface.

4. Mattresses have an average life span of eight to 10 years. They grow some nasty stuff in that time; one study links mattress bacteria to sudden infant death syndrome.

5. An adult bed bug can survive up to 18 months without feeding.

6. In 2004, Americans filled more than 35 million prescriptions for sleeping pills. The number of adults aged 20 to 44 taking pills to help them fall asleep has doubled in the last four years.

7. More than 100,000 car crashes in the United States each year result from drowsiness. Drivers talking on cell phones increase the rate by 6 percent, so don't call someone if you get tired.

8. Your alarm is set for 6 a.m. -- why do you wake up at 5:59 a.m.? The body's internal alarm clock, which enables some people to wake up naturally at the time they desire, is triggered by the stress hormone adrenocorticotropin. The levels of this hormone begin to rise an hour or two before an expected wake-up call, to prepare the body gradually for the stress of waking up.

9. A six-year study of a million adults showed that people who get only six to seven hours of sleep a night have a lower death rate than those who get eight hours. Maybe it's those late nights watching QVC.

10. In 1964, 17-year-old Randy Gardner stayed awake for 264 hours and 12 minutes, the officially recognized world record. He then slept for 15 hours -- not a record, but not bad.

11. Let's sleep on it first: In a gesture of integration with the European Union, Spain has launched a campaign to eliminate the tradition of siestas, or afternoon naps.

12. Thanks in part to their afternoon naps, Spaniards sleep an average of 40 minutes less per night than other Europeans. Spain also has the highest rate of workplace accidents in the EU and the third lowest productivity rate.

13. Who knew it was that easy? A Muslim couple in India is being forced to split up after the husband uttered the word "talaq," the Arabic word for divorce, three times in his sleep. According to Muslim law, the "triple talaq" is an actual divorce.

14. The idea that it is dangerous to wake a sleepwalker is a myth. Given the things sleepwalkers get up to do, like climb roofs and fix insanely large sandwiches, it is probably more risky not to wake them.

15. Whales and dolphins can literally fall half asleep. Their brain hemispheres alternate sleeping, so the animals can continue to surface and breathe.

16. Dreaming is related to bursts of electrical activity that blow through the brain stem every 90 minutes during REM sleep. Over a lifetime, an average person spends more than six years dreaming, clocking more than 136,000 dreams in all.

17. But nobody knows why we dream.

18. Hey, be glad she doesn't have a telethon: More than 5 million American children suffer from nocturnal enuresis, better known as bed wetting. Actress Suzanne Somers used to be one of them, according to her autobiography.

19. Somniphobia is the fear of sleep.
 

20. So far, there are no known celebrity somniphobes.