Category Archives: Gossip, Books & Fitness Gate

Safaree Samuels Got Totally Dissed Over His Breakup With Nicki Minaj During A Wild ‘N Out Rap Battle! Watch HERE!

Ouch!

Breakup burns aren’t anything to laugh at. Unless of course they come up during a rap battle on Nick Cannon‘s MTV2 show Wild ‘N Out.

T-Pain was the special guest for the night, but all eyes were on Safaree Samuels when he got called out during the rap battle!

[ Related: Nicki Minaj Responds To Safaree's Diss Track! ]

Comedians Chico Bean and Karlous Miller decided to face off and some shots were fired… at Safaree! Chico referenced the rapper’s breakup with Nicki Minaj while taking a jab at Karlous, and Safaree certainly wasn’t going to sit back in the wings and take it!

The 33-year-old jumped in the battle just in time for the dueling dissers to bring up her new relationship with Meek Mill.

But don’t worry, Safaree was able to get a word in!

Ch-ch-check out the HIGHlarious battle (below)! Safaree comes up around 1:19.

[Image via Winston Burris/JLN Photography/Judy Eddy/WENN.]

The Strongman Total-Body, Circuit Workout

The Strongman Circuit Workout

Anyone familiar with strength sports can attest to the fact that professional strongmen are light years ahead of heavyweight powerlifters when it comes to body composition. Do a quick Google search of Mariusz Pudzianowski or Derek Poundstone and you will see body composition that would make an off-season IFBB Pro proud, but with a helluva lot more muscle. Why is this? It’s the way they train!

Strongman drills and strength-based circuits are one of the fastest ways to help you build real-world functional strength and boost your stock for a shredded summer physique. Let’s take a look at four conditioning-based strength movements that are going to take your physique and conditioning to the next level.

No. 1: Kettlebell Swings

The Russian influence in strength training goes far beyond celebratory vodka after a great workout. One of the greatest influences is kettlebell training. While I am not downplaying the effectiveness of complex cleaning and snatching exercises, let’s go with the “keep it simple, stupid” (KISS) philosophy, by sticking to the swing. From a strength-training standpoint, it is tough to beat the swing for working the posterior chain and hip extension. From a learning standpoint—the learning curve is virtually nonexistent.

No. 2: Farmer’s Walk

Besides being an awesome grip workout, the farmer’s walk hammers the posterior chain and builds traps that make Silverbacks envious. Let’s not forget about the core stability being worked and the functionality of picking something up heavy and hauling ass.

No farmer’s walk implements—no problem! You can use dumbbells or short barbells. If your grip gives out, throw on straps and keep on trucking!

No. 3: Heavy Bag Training

Hitting the heavy bag is not traditionally thought of as strength training. However, if you are repeatedly hitting a heavy bag with all the force you can muster, it is a form of strength training.

Instead of pacing and throwing punches at fifty percent, we are going to go all out. Throw as many punches (and kicks if you know how) in 20 seconds as possible. No arm punches either. Get your entire body behind each blow.

While this may not be the way to train for a USA Boxing sanctioned points match, it will have you ready to defend yourself at the gas station at 3 AM. We like to call it #gasstationready.

No. 4: Battle Ropes

Battle ropes have been popping up at gyms like big hair and spandex did in the 1980’s, fortunately, battle ropes can help you contrary to the 80’s fads.

Battle rope training is a low-impact, metabolically taxing modality that works the grip, shoulders, arm, upper body and the core. What makes this more interesting is a few methods of performing primarily upper body cardiovascular training outside of arm cycle ergometers exist. For battle ropes, perform undulating waves with arms as vigorously as possible. 

Final Thoughts

Each of these aforementioned workouts are great “finishers” to a taxing workout. Complete one workout per day and no more than three days per week. Instead of interminable days of long, slow cardio that makes you weaker, slower, and eats away at muscle, you now have a better option. 

Enough talk, let’s see what this looks like in action!

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You Have To See These Pics Of Real Zookeepers Recreating Chris Pratt’s Jurassic World Raptor Training Scene!

We know zookeepers are good with animals, but it turns out they’re also masters of the meme!

Ever since Chris Pratt tamed his velociraptors in Jurassic World, real life wildlife workers have been trying the Owen Grady method for themselves and sharing the pics on social media!

[ Video: Chris Pratt Gets A Jurassic World-Sized Scare In Epic Dinosaur Prank! ]

And it looks like it works!

See all the amazing versions of the scene — with some fantastically well-behaved animals (below)!

Andy Scott from the Brevard Zoo had to stand a bit farther back from his giraffes…

While Nicole Leslie at the Santa Ana Zoo kinda had real dinosaurs — in that birds are descended from them!

They weren’t the only ones to join in the fun!

Daily Deals 06/18/15

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Today on Amazon’s Gold Box, save 53% on Samsung NX300 20.3MP CMOS Smart WiFi Mirrorless Digital Camera with 20-50mm Len.

In the Bonus Deal of the Day, save 22% on Up to $40 Off the Moto G Unlocked Smartphone.

Today’s Kindle Daily Deal is The Bone Orchard ($0.99), by Daniel Judson [indie]. This backlist thriller was originally published by Bantam.

Book Description
Caught up in a blood feud with Southampton’s chief of police, one-time PI Declan “Mac” MacManus must these days tread lightly. Working for minimum wage as a dishwasher, Mac is too busy making ends meet to find trouble—that is until a power-player named Frank Gannon approaches him with a job his conscience won’t let him refuse. And when that job sets him up to witness a back-road car crash—a crash that was clearly no accident—Mac must once again choose between taking action or letting the innocent suffer. As he follows a trail of clues, dodging enemies, old and new, Mac struggles to uncover a truth that could very well bring an end to all his troubles—and may also hold the shocking answer to a haunting question about his own tragic past.



More Kindle Deals of the Day for those in the US
Romance A Convenient Arrangement: The Italian’s Wife\The Spanish Groom ($0.99) by Lynne Graham [Harlequin Presents] – a double novel volume!
SciFi & Fantasy Tears in Rain ($1.99) by Rosa Montero [AmazonCrossingEnglish]
Sports Soccer in Sun and Shadow ($1.99) by Eduardo Galeano [Open Road] – One of Sports Illustrated’s Top 100 Sports Books of All Time
Kids Fat Men from Space ($0.99) by Daniel Pinkwater [indie] – originally published by Putnam Juvenile and Yearling
More Daily Deals
Audible Daily Deal The Little Book of Talent: 52 Tips for Improving Your Skills ($7.99 Kindle; $13.26 $0.99 Audible) by Daniel Coyle [Bantam / Random House], read by Grover Gardner [HighBridge / Recorded Books] – Self Development
Nook Daily Find What It Was Like: A Novel of Love and Consequence ($1.99 Kindle, B&N) Peter Seth [Fiction Studio Books] – Romance / Coming of Age
Kobo Daily Deal Wicked Witch Murder: Lucy Stone Mysteries #16 ($2.99 Kindle, Kobo) by Leslie Meier [Kensington] and From The Beginning ($5.99 Kindle, $1.99 Kobo) by K.M. Scott, Gabrielle Bisset [indie]

        

Being Franco: Columbu is Ready for ‘One More Round’

franco-columbu

He was the total package. Franco Columbu was known for the deep striation of his pecs, an unprecendented achievement during his era. That said, his muscles weren’t just for show. Columbu’s all-time PRs include a 750-pound deadlift, 665-pound squat, 525-pound bench press, and a 400-pound clean and jerk. We caught up with the “Sardinian Strongman” to try to figure out what made him such a badass.

M&F: Your character in “One More Round” is a boxing trainer. Did you find yourself thinking back to your own days as a boxer? 

Franco Columbu: Yes, I ad libbed most of the dialogue from old things that I thought about when I trained. It worked out to be very funny at a few points; when he gets stood up in the corner of the ring, he’s getting hit really hard. I remembered when I was boxing and that happened and the coach would say, “You’re doing so good.” I’d think, “How can I be doing so good if I’m dizzy?” 

M&F: You’ve done both, so which one is tougher: boxing or bodybuilding? 
FC: I started as a boxer, and I did well. One time, I won by knockout in Sardinia very quickly in the first round, but when I got home I had a black eye and my jaw hurt. I didn’t even remember the opponent hitting me, and I was in pain all day. That is when you have to make a choice: either you put up with that kind of pain, or you do a sport that is safer, like bodybuilding or powerlifting. If you cannot lift the weight, you just drop it on the floor. Boxing is a great sport, but it’s really, really tough.

columbu-bench-press 

M&F: What’s one thing you think young guys getting into bodybuilding don’t understand? 
FC: It’s easy to get big. There are lots and lots of guys who get big. A lot of guys have one amazing body part. But to have proportion and not just one incredible body part, that’s hard. For me, first I was known for the chest, then I trained for a few more years and I was known for my lats. It took a while for the whole thing to come together. 

M&F: What is your training like today? 
FC: When you’re done with competition, you realize that you trained to win, not to be healthy. Today I’m focused on balancing everything to prevent pain and injuries. 

M&F: A lot of older guys move on to mostly using machines. Have you done that?
FC: No. I use machines very little. Leg extensions and leg curls are good, and I like cables, but I try to stay away from machines where you sit. The joints are not perfect. They move around in different directions, so you want to try to keep it at least 50% free weights. 

M&F: Can you pinpoint your hardest workout ever?
FC: Before a Mr. Olympia, I used to train for two hours in the morning, and then I’d train another half hour to an hour in the evening. At one point I wasn’t getting enough definition, about 10 days before the Mr. Olympia. So I went to the gym, and I trained so hard in the morning, and then I went and committed myself to another two hours at night. I did look better, but I could barely walk. I was so sore that I couldn’t go to the gym for two days.

M&F: You came up without all the supplements we have today, so what are your thoughts on products that are on the market now? 
FC: You have to think almost like a training program. When you start, you want to start with the basic exercises. If it’s your chest, then there are five basic exercises you really need. Start with the best one you need the most, and then move from there. 

If the bench is best, then the incline bench is second best, and so on. The same applies to vitamins and minerals. Which are the most important ones for you? Vitamin D is important, but if you live in Florida and get a lot of sun, maybe it’s not important for you. As a chiropractor, I tell all my patients to take omega-3s. It’s good for everybody because it helps your joints and your heart. Ultimately, you have to pay attention to your body and determine what you need.

M&F: Most people assume because of Pumping Iron that Arnold was your best training partner, but was he really? 
FC: Yes. Absolutely. One time we were doing squats—sets of 10 with 405 pounds. He walked away after his set to get water, and I was tired, so I did eight. He comes back and says, “Hey, Franco, I saw you in the mirror, and you did only eight. Do the other two, and start all over.” He had discipline. If it weren’t for him, I don’t know if I’d have won Mr. Olympia. He wouldn’t stop. I’d say, “I don’t feel like doing much,” and he’d say, “Just do your set. What are you so worried about?” One time I said, “This squat feels like hell.” He said, “People who came from Italy are watching you at the door. Do your 10 reps.” I did my squats. He was the best motivator and made me train even when I didn’t want to. To me, it was torture, but I felt so good after training with him. 
 
M&F: In his Sunday seminar at the Arnold Sports Festival, Arnold said that the judging in bodybuilding needs to change and that no one with a distended midsection should ever win. Do you agree? 
FC: I agree with Arnold in that case 100 percent. I thought they looked better last year at the Olympia. The year before they all had these big stomachs, which is caused by the different growth hormones. And let me tell you a couple of things. No. 1: Bodybuilding is a sport, but it’s also an art. You train hard and you show the muscles, yes, but the other thing is posing. If you look on YouTube you can see my videos when I was competing for the Mr. Olympia. I was the first one to ever use classical music in the posing. Today there is a lot of heavy metal music and screaming. Then they walk on stage dancing and moving around and lifting their hands, saying for the crowd to give them applause. As a competitor, I don’t want to demand the applause; I want to show how good I am, then be applauded. What is this dancing around like an idiot? That’s not part of bodybuilding, in my opinion. The music should be serious music, not this screaming and making the sport into a cartoon.

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New Releases & A 2-For-1 Deal



Be sure to pick up Judgement Day ($1.99 Kindle), by Andrew Neiderman [Pocket Star / Simon and Schuster], this week – not only is it on sale, but you get two novels for the price of one, only for the first week it is on sale!

Book Description
2-IN-1 THRILLER SET! At long last: the prequel to The Devil’s Advocate—packaged together with that original novel, which Al Pacino, Keanu Reaves, and Charlize Theron turned into a blockbuster movie. Revealing the story of how the law firm of John Milton & Associates came to be, this will change forever how you think of the original The Devil’s Advocate book and the major motion picture that made it a household name.

When the promising young attorney of a prestigious law firm is found dead on the sidewalk twenty stories below his posh New York apartment, everyone rules it as a suicide. Everyone except Lieutenant Matthew Blake—a detective with a legendary track record and a notoriously unorthodox style. Blake sees something more nefarious in the attorney’s death, and he slowly uncovers a murder plot so twisted that it could only have been concocted by the devil himself.

Coincidentally (or perhaps not) John Milton—a handsome, charming, and unflappable defense attorney—strolls into the grieving law firm with a mind to replace the unfortunate attorney. Little does the firm know that Milton’s plan extends far beyond just becoming a partner.

About the Author
Andrew Neiderman is the author of more than forty-five thrillers, the most well-known of which is The Devil’s Advocate, a major Warner Bros. feature film. It is in development as a stage musical in London and a stage play in The Netherlands, and it is being developed as an NBC television series. He is also well-known as the ghostwriter of the V.C. Andrews® novels, having published over seventy new titles, making him one of the most successful ghostwriters in American and international publishing. Seven of his titles have been adapted into films, both for feature and television.

Bambi’s Jewish Roots and Other Essays on German-Jewish Culture ($11.97 Kindle), by Paul Reitter [Bloomsbury Academic].

Book Description
Paul Reitter has won acclaim as both a scholar and a public critic for his writing on German Jewish culture in the twentieth century.

Bambi’s Jewish Roots brings together the best of Reitter’s essayistic work, exploring the lives of well-known figures and revealing surprising new perspectives. These include how Felix Salten’s Zionist commitments manifest themselves in his most famous work, the novel Bambi; what Gershom Scholem’s diaries tell us about his development as a thinker and person; why German-Jewish writers hated Stefan Zweig so passionately; where myth-busting books about Franz Kafka have indulged in myth-building; how Freud’s Moses and Monotheism offers a theory of Jewish self-hatred more than an explanation of anti-Semitism; and why Heinrich Heine felt aburning need to distance himself from his fellow liberal Jewish critic Ludwig Börne.

The works collected here, many of which were originally published in forums such as the New York Review of Books, London Review of Books, the Times Literary Supplement, The Nation, Harper’s Magazine, and the Jewish Review of Books, have earned Reitter his reputation as a witty, erudite, and deeply illuminating critic.

Creole Kitchen: Sunshine Flavours From the Caribbean ($28.99 Kindle), by Vanessa Bolosier [Pavilion].

Book Description
Creole Kitchen is an original collection of recipes from the French Caribbean. Creole food is one of the first fusion foods, drawing in influences from years of trading history and mixing cultures on the islands of Guadeloupe and Martinique. This sunshine-filled book features 100 recipes from Prawns Colombo to Creole Cassoulet, from Coconut Slaw to Saltfish Boudins, from Flambé Bananas to Pineapple Fritters and delicious rum-laced punch and cocktails. This is food to truly make the mouth water and bear you away to a Caribbean paradise. Drawing inspiration from her childhood kitchen, the bright and engaging author, Vanessa, is on a mission to spread the love, sunshine and laughter that Caribbean Creole food brings. The recipes are both delicious and easy to make, and Vanessa offers substitution ideas for traditional Caribbean ingredients, although they are increasingly available in supermarkets and grocers everywhere. A cookbook for anyone with a sense of adventure who longs for sunshine flavours.

May be price matched at B&N, eBooks.com, iTunes or Kobo for those needing EPUB.

All prices current at the time the post is written. Most books remain at their listed price until “midnight” (each store operates on it’s own timezone and schedule), but prices can change at any moment. I have seen prices change within the hour or even minutes after posting.