Elite organizations such as army special forces, SWAT teams , the marines and more, all require a minimum amount of pull-ups as a prerequisite for anyone to join their training programs.But, although pull-ups target first of all the back, you usually end up feeling them only on your arms, right? Heck, your neck feels tense every time you perform them and you wonder what you are doing wrong.The truth is that there is more to pull ups than just lifting yourself up and down from a bar. It's quite common for people to be doing a ton of reps without any impressive results. This book will first of all teach you that you have to bring your reps down while polishing your technique. "Huh? Lower my reps? Isn't that bad for building muscle?"When it comes to pull-ups, no it's not. Pull-ups are a completely different animal than most of the exercises out there. Eight good reps are better than fifteen crappy ones as you will learn.Doing your reps the wrong way can have you wondering why your back doesn't grow. Learn to do them the right way and people will go "Damn!" when they see you topless. How to Carve a Gymnast's Back with Pull Ups gives you all the tools you will ever need in order to turn this exercise into the muscle building monster it really is. There are 6 techniques in the book to help you maximize the muscle growth of your back during pull ups:1.Learn how to activate your lats. First you got to feel your lats before even starting to do a single rep. That way you make every rep count and you also release tension from your neck and shoulders.2.Switch your back muscles on before you pull. This is a middle step between hanging and pulling and many people neglect it along with the extra back activation it provides. 3.Lift yourself up without excessively using your arms. Ever felt your biceps and forearms pumped up from pull ups but not your back? By having your elbows close to your ribs as you pull, you can say hello to your new, pumped back!4.Bring your chest to the bar for maximum contraction of the lats. Ninety-nine out of a hundred people can't do this and their back growth clearly indicates it. This is the technique that takes your back from "meh, OK" to "WOW!".5.Control your body on the way down. An uncontrollable rep is a rep wasted. You damage your joints and even miss on extra back growth.6.Visualize your lats contracting. This is the cherry on top of the cake and you get to eat it too. Internal cues like visualizing have helped many people increase exercise performance and you can now do the same with your pull ups.You can start performing these techniques immediately, wherever you are and begin witnessing your back become as powerful and muscular as an Olympic Gymnast's. Don’t hesitate to pick up your copy today by clicking the BUY NOW button at the top of this page! P.S. Don't blame me when people start complaining that you're blocking their sun once you master these techniques.. You've been warned.

    She struggles to provide for the kids, working a dead-end job while going to school. Stuck in a meaningless relationship, which only involved midnight creeps into her bed, she ends things with Darius in hopes for something better in life. Just when Cassandra isn't looking for anything or anyone, that's when Marco comes along; he's handsome, a great father to his son, and a business owner. Marco's had his share of women and often juggled relationships, but upon meeting Cassandra, his desire is kindled and he has to fight against wanting anything more than just a casual thing. With each day, they both fight the obvious; they want each other. A night of forbidden passion leads them into bed together; they soon wind up going back and forth, as Cassandra begins to date Damian to distract her from the one she really wants--Marco. The attraction is strong and the chemistry is explosive--will their efforts to ignore their hearts' desire trump love, or will they finally give in to what is obviously meant to be?

    This step-by-step system only works with understanding and a disciplined plan. Clayton and Natali give you just that by breaking it all down for you in this book. They arm you with the knowledge and inspiration to free yourself from the dead weight of your mortgage so that you can enjoy your monthly income however the heck you want to! Clayton and Natali Morris met while working as TV news broadcasters. Clayton has been a news anchor for over 15 years and Natali has worked for CBS and NBC for most of her career. In 2010 they started a family and got serious about building legacy wealth for their three children, Miles, Ava, and Eve. They podcast, write, and speak around the world about personal finance and financial empowerment in order to help other families like theirs employ the skills they have learned along the way to attain true financial freedom.

    That same year, he finished third on the Big Wave World Tour, despite only surfing three of the five events. Chris’s mantra is Dream it, See it, Believe it, Achieve it. With his infectious enthusiasm, Chris tells how he pulled off death-defying antics, time and again, overcame overwhelming obstacles and manoeuvred around the many random twists of fate to achieve his goals and fulfil his dreams.

    This is, like all the other books in the series, an account of the life of a young doctor working in a village practice in a remote part of Devon, England. The book is set in the 1970s.

    . . . Griffin richly documents the Black Mafia’s organization, outreach and over-the-top badness.”—Philadelphia Inquirer“Griffin’s reporting on the Black Mafia and its interaction with law enforcement, the Nation of Islam and the Italian mob is fascinating.”—Philadelphia Weekly“A confident chronicle of Philly’s Black Mafia, the decades-long collaboration among drug dealers, Muslim clerics and local politicians.”—Philadelphia Magazine“A richly detailed narrative of the murderous history of the city’s first African-American crime syndicate.”—Philadelphia Daily News“A great, sprawling epic.”—Duane Swierczynski, editor-in-chief, Philadelphia City Paper“If you’re a crime buff, a history lover, or if you just want something fascinating to read, it’s a book you can’t refuse.”—Terri Schlichenmeyer, syndicated reviewer and host of www.BookWormSez.com“I couldn’t put this book down.”—Keith Murphy, award-winning broadcaster and host of “The Urban Journal” on XM Radio’s The Power“Sean Patrick Griffin has given us a really extensive look into the Black Mafia . . . and has produced one of best pieces of research on the underworld . . . that I have ever seen.”—Elmer Smith, “The Exchange,” 1340AM WHAT“The book is incredible . . . amazing stuff.”—Dom Giordano, radio host, 1210AM WPHT“Sean Patrick Griffin, in surreal detail, lays out the twist and turns, the political and religious associations . . . a guaranteed chilling read.”—The Melting Pot “Searing, unrelenting and ruthlessly precise, a nose-in-the-bloodstains account of the violence that splattered black Philadelphia in the late 60s and early 70s.”—Henry Schipper, producer of “Philly Black Mafia” in the “American Gangster” TV seriesThe Black Mafia is one of the bloodiest crime syndicates in modern US history. From its roots in Philadelphia’s ghettos in the 1960’s, it grew from a rabble of street toughs to a disciplined, ruthless organization based on fear and intimidation. Known in its “legitimate” guise as Black Brothers Inc, it held regular meetings, appointed investigators, treasurers and enforcers, and controlled drug dealing, loan-sharking, numbers rackets, armed robbery and extortion.Its ferocious crew of gunmen was led by Sam Christian, the most feared man on Philly’s streets. They developed close ties with the influential Nation of Islam and soon were executing rivals, extorting bookies connected to the city’s powerful Cosa Nostra crew, and cowing local gangs. Police say the Black Mafia was responsible for over forty killings, the most chilling being the massacre of two adults and five children in a feud between rival religious factions. Despite the arrests that followed, they continued their rampage, exploiting their ties to prominent lawyers and civil rights leaders. Convictions and sentences eventually shattered their strength—only for the crack-dealing Junior Black Mafia to emerge in their wake.Author Sean Griffin, a former Philadelphia police officer turned university professor, conducted scores of interviews and gained access to informant logs, witness statements, wiretaps and secret FBI files to make Black Brothers Inc. the most detailed account ever of an African American organized crime mob, and a landmark investigation into the modern urban underworld.

    An acclaimed historian of nineteenth-century and African-American history, Andrew Ward gives us the first narrative of the Civil War told from the perspective of those whose destiny it decided. Woven together from hundreds of interviews, diaries, letters, and memoirs, here is the Civil War as seen from not only battlefields, capitals, and camps, but also slave quarters, kitchens, roadsides, farms, towns, and swamps. Speaking in a quintessentially American language of wit, candor, and biblical power, army cooks and launderers, runaways, teamsters, and gravediggers bring the war to vivid life. From slaves’ theories about the causes of the war to their frank assessments of such major figures as Lincoln, Davis, Lee, and Grant; from their searing memories of the carnage of battle to their often startling attitudes toward masters and liberators alike; and from their initial jubilation at the Yankee invasion of the slave South to the crushing disappointment of freedom’s promise unfulfilled, The Slaves’ War is a transformative and engrossing vision of America’s Second Revolution.

    Focusing first on the cultures of Central Africa from which the slaves came--Ndembu, Imbangala, Kongo, and others--Sweet identifies specific cultural rites and beliefs that survived their transplantation to the African-Portuguese diaspora, arguing that they did not give way to immediate creolization in the New World but remained distinctly African for some time.Slaves transferred many cultural practices from their homelands to Brazil, including kinship structures, divination rituals, judicial ordeals, ritual burials, dietary restrictions, and secret societies. Sweet demonstrates that the structures of many of these practices remained constant during this early period, although the meanings of the rituals were often transformed as slaves coped with their new environment and status. Religious rituals in particular became potent forms of protest against the institution of slavery and its hardships. In addition, Sweet examines how certain African beliefs and customs challenged and ultimately influenced Brazilian Catholicism.Sweet's analysis sheds new light on African culture in Brazil's slave society while also enriching our understanding of the complex process of creolization and cultural survival.

    His search for a more peaceful and hospitable place grew out of the disappointment and increasing sense of abandonment he felt in the land of his own birth—an America that has sapped the creative energies of his race and has “transfigured humanity.” Here, in a culture that is as different from America as black is from white, Robinson shares why he needs to escape the racism he has fought all his life. Yet America is never far from his mind. The current state of political and socioeconomic affairs and why our leadership will continue to fall short of our expectations continue to inform his writing.

    Undrafted by the NBA, Owumi pursued his pro basketball dream overseas, eventually signing with Al-Nasr of Libya, a state-run athletic club privately funded by the family of then-Libyan president Muammar Qaddafi.Owumi's tenure with Al-Nasr was interrupted by the Libyan uprising and resulting civil war. Imprisoned in his Benghazi apartment for more than 2 weeks with no food, phone, Internet, or hope, Owumi wondered whether he would make it out of Libya alive. Despite his weakened condition and the dangers lurking in the city, he was able to escape Benghazi and flee the country. Smuggled to a refugee camp in Egypt, he was, much to his surprise, contacted by an Egyptian team seeking his services. And so, in a bizarre, storybook ending, Owumi finished the year by helping lead the team to an unlikely league championship, earning league MVP honors in the process.Qaddafi's Point Guard is a book about hope and longing, conflict (cultural, political, and military), and ultimately, triumph—to overcome obstacles and survive against the most desperate odds.

    In his latest tome, he bares his chest about why C-Town's football faithful can't give up on their hometown favorites. (P.S. Not to rub it in, but over the last seven seasons, the Brownies record has been 38-74. Now that's true fan love.)

    By focusing on individuals, Blaine Harden uncovers an Africa that endures behond the sum of its statistics.

    For patients to achieve maximum benefits of this surgical correction, they need understand and manage many important details both before and in the first year after surgery.This comprehensive guide explains everything from the preoperative decision-making process to the surgery itself, how to prepare your home for post-surgery rehabilitation, and a week by week description of how to rehabilitate yourself following your TKA. The road to recovery is laid out clearly in this book in such detail that there are no surprises. It concentrates extensively on postoperative rehabilitation, which is vital to the success of a TKA, and as important as the surgery itself.This book contains 145 exercises, 190 illustrations and photos, and questions and answers at the end of each chapter. It empowers patients with the knowledge they need to take charge of their own rehabilitation program.

    Out and Back recounts Allen's fight to rehabilitate her body, rebuild her belief in herself, and return to the life and sport she loves.

    The chafing restrictions of a typical upbringing in upper-class, small town Alabama simply did not apply to Zelda, who was described as an unusual child and permitted to roam the streets with little supervision. Zelda refused to blossom into a typical 'Southern belle' on anyone's terms but her own and while still in high school enjoyed the status of a local celebrity for her shocking behavior. Everybody in town knew the name Zelda Sayre. Queen of the Montgomery social scene, Zelda had a different beau ready and willing to show her a good time for every day of the week. Before meeting F. Scott Fitzgerald, Zelda's life was a constant pursuit of pleasure. With little thought for the future and no responsibilities to speak of, Zelda committed herself fully to the mantra that accompanied her photo in her high school graduation book: "Why should all life be work, when we all can borrow. Let's think only of today, and not worry about tomorrow." But for now Zelda was still in rehearsal for her real life to begin, a life she was sure would be absolutely extraordinary. Zelda Sayre married F. Scott Fitzgerald on the 3rd of April 1920 and left sleepy Montgomery behind in order to dive headfirst into the shimmering, glamourous life of a New York socialite. With the publication of Scott's first novel, This Side of Paradise, Zelda found herself thrust into the limelight as the very epitome of the Flapper lifestyle. Concerned chiefly with fashion, wild parties and flouting social expectations, Zelda and Scott became icons of the Jazz Age, the personification of beauty and success. What Zelda and Scott shared was a romantic sense of self-importance that assured them that their life of carefree leisure and excess was the only life really worth living. Deeply in love, the Fitzgeralds were like to sides of the same coin, each reflecting the very best and worst of each other. While the world fell in love with the image of the Fitzgeralds they saw on the cover of magazines, behind the scenes the Fitzgerald's marriage could not withstand the tension of their creative arrangement. Zelda was Scott's muse and he mercilessly mined the events of their life for material for his books. Scott claimed Zelda's memories, things she said, experiences she had and even passages from her diary as his possessions and used them to form the basis of his fictional works. Zelda had a child but the domestic sphere offered no comfort or purpose for her. The Flapper lifestyle was not simply a phase she lived through, it formed the very basis of her character and once the parties grew dull, the Fitzgeralds' drinking became destructive and Zelda's beauty began to fade, the world held little allure for her. Zelda sought reprieve in work and tried to build a career as a ballet dancer. When that didn't work out she turned to writing but was forbidden by Scott from using her own life as material. Convinced that she would never leave her mark on the world as deeply or expressively as Scott had, Zelda retreated into herself and withdrew from the people she knew in happier times. The later years of Zelda's life were marred by her detachment from reality as, diagnosed with schizophrenia, Zelda spent the last eighteen years of her life living in and out of psychiatric hospitals. As Scott's life unraveled due to alcohol abuse, Zelda looked back on the years they had spent together, young and wild and beautiful, as the best of her life. She may have been right but she was wrong about one thing, Zelda did leave her mark on the world and it was a deep and expressive mark that no one could have left but her. Zelda Fitzgerald: The Biography