!OK. IN MARCH OF 2012. I WEIGHED "274 POUNDS". THEN IN MARCH OF 2013. I WAS DOWN TO "254 POUNDS". !THEN IN AUGUST OF 2015. I WAS UP TO "268 POUNDS". AND "TODAY" IN APRIL OF 2017. I'M AT "272.5 POUNDS". !THAT BEING MY WEIGHT RANGE/S (FROM ABOUT 254 TO 274 POUNDS) FOR MY "BONE STRUCTURE AND DENSITY. !BUT. I'M THE STRONGEST I'VE EVER BEEN IN MY ENTIRE LIFE THOUGH. AND AT "58 YEARS" OF AGE "TODAY". I'M IN !VERY !VERY GOOD SHAPE. ESPECIALLY HERE IN "COLORADO" WHERE I LIVE (WHICH IS "EXACTLY" AT 5,855 FEET IN ELEVATION WHERE I LIVE !TODAY). HERE WHERE THE AIR IS VERY THIN. AND IT'S HARD TO KEEP YOUR "WIND" DURING WORK-OUTS. FOR THE "AVERAGE" PERSON IT IS.
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!BUT "ME" KEEPING MY "WIND" DURING MY WORK-OUTS. !ISN'T SO HARD FOR "ME" THOUGH. BECAUSE I'VE BEEN "LIVING" AND "WORKING-OUT" HERE IN "COLORADO" FOR "11 STRAIGHT YEARS" NOW. AND BEING IN SHAPE UP HERE IS SPEAKING VOLUMES. TRUST ME ON THIS. BRING YOUR ASS HERE TO "COLORADO". !THINKING THAT YOU'RE SOME BAD-ASS "WORKOUT GURU" SOMEWHERE ELSE AND ALL, NEAR SEA LEVEL. !THAT OF WHERE TAKES "NOTHING" TO KEEP IN SHAPE NEAREST "SEA LEVEL". SO COME ON UP HERE AND TRY TO DO THE SAME !SHIT. AND YOU'LL BE "OUT-WINDED" !BITCH. YOUR ASS WILL BE "SUCKING-FOR-WIND" FOR "SURE" UP HERE !BITCHES. ALL OF !YOU ALLEGED "WORKOUT GURU'S" SOMEWHERE ELSE. !YOU OF WHO'LL BE NO "WORKOUT GURU" HERE, I TELL YOU. AND:
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"YOU'RE "NOT" READY TO "WORK-OUT" UP HERE"

HERE IN "2017". I'M "58" YEARS OF AGE. AT "5 FEET 11-3/4 INCHES" TALL (STILL). I SAY "STILL". BECAUSE AS WE "AGE" (BEYOND THE AGE OF "40 YEARS" OR SO). WE "ALL" GET A "BIT" SHORTER IN HEIGHT VIA "HIP-BONE" SHRINKAGE (NO EXCEPTION/S). "I" OF WHOM USE TO BE ABOUT "6 FEET -3/4 INCHES" TALL IN MY "20'S". !YEA. BUT I ALSO USE TO JUST WEIGH A MERE "165 POUNDS" THEN" ALSO. I'M UP TO "272.5 POUNDS" TODAY. MY WEIGHT INCREASE (FROM 254 POUNDS FROM "2013") THAT WAS ALL "MUSCLE". AND MY CARDIOVASCULAR HAS IMPROVED AS WELL. "I" OF WHOM AT THE AGE OF "58". HAVE A "RESTING" HEART RATE OF JUST "54 TO 58" BEATS PER MINUTE. !YES. AND AS I HAD SAID PRIOR; "ME" KEEPING MY WIND DURING MY WORK-OUTS. !ISN'T SO HARD FOR "ME". BECAUSE I'VE BEEN "LIVING" AND "WORKING-OUT" HERE IN "COLORADO" FOR "11 STRAIGHT YEARS" NOW."
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"COLORADO" BEING A "WORK-OUT PERSONS" PARADISE"
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!MYSELF BEING AN "ELITE ATHLETE". THAT'S WHY. BECAUSE OFFICIALLY. ACCORDING TO THE MEDICAL ESTABLISHMENT. ELITE ATHLETE HEART "RESTING" (WHICH MEANS TO "SIT" YOUR ASS DOWN AND "RELAX". AND THEN TO "BREATH-EASY". BEFORE TAKING THE HEART RATE. !DUMB ASS.) HEART RATES ARE FROM "50 TO 70" BEATS PER MINUTE. BECAUSE WE HAVE "STRONGER HEART MUSCLES", THAT WORK "EASIER" TO PUMP OUR BLOOD. SO THEY WORK "EASIER". WITH OUR AVERAGE HEAVY EXERCISE HEART RATES BEING FROM "98 TO 130" BEATS PER MINUTE. "ELITE ATHLETE'S". OR WHAT SOME IN THE MEDICAL PROFESSION CALL "EXCELLENT SHAPE" OR "ATHLETE" PERSONS. WHICH "I" AM. AND AT "58" YEARS OF AGE. "I'M" THERE. HOWS !THAT FOR "58" YEARS OF AGE?
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AS I AM. !OK. I HAVE AN "ADVANTAGE" UP HERE IN "COLORADO". !BECAUSE ATHLETES UP HERE. WHO "WORK OUT" UP HERE FOR LONG PERIODS OF TIME (CONSISTENTLY FOR YEARS OF TIME). WILL "INDEED" HAVE "STRONGER HEART MUSCLES". BECAUSE THE "AIR" IS "THINNER" UP HERE. "THINNER AIR" MAKING THE HEART MUSCLE WORK  A BIT HARDER FOR "AIR". VERSUS SAY AT A "SEA LEVEL". WORKING-OUT AT AN "HIGH ALTITUDE". MAKING THE HEART MUSCLE "STRONGER" OVER ALL. MAKING "ME" AN "OLDER GUY". WHO'S IN !FAR !FAR BETTER SHAPE THAN !MUCH !MUCH YOUNGER GUYS ARE. AND THEM BEING !MUCH !MUCH YOUNGER THAN I AM.
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I OF WHOM BEING OLDER THAN THEY ARE. !YET I'M IN FAR BETTER SHAPE THAN THEY ARE. AND THEY CAN'T UNDERSTAND IT? !DUH. MOST OF THEM EITHER BEING TOO !FAT. AND/OR TOO !WEAK.  WHILST I'M "WINDED" AND "POWERFUL". WITH PLENTY OF "STAMINA". AND I KNOW SOME "KARATE" (SELF-TRAINED) ON TOP OF THAT. I OF WHO'LL "SLAP" A MAN SO FAST THAT HE WOULDN'T KNOW WHAT HIT HIM. !THAT OF WHICH OF COURSE I "TRAIN" TO DO EVERY TIME I "WORK-OUT". OR I'LL KICK HIM SO DAMN HARD. HE'LL CRY LIKE A LITTLE !BITCH. AND I'LL MEAN IT. !THAT OF WHICH OF COURSE I "TRAIN" TO DO ALSO. I'M IN SHAPE, AND I'M DAMN "PROUD" OF IT. BECAUSE I'M "WORKING MY ASS OFF" TO BE ALL OF "THAT". !LITERALLY. AND THERE BEING NO DAMN "SECRET" TO IT. IT BEING NOTHING BUT HARD ASS "WORK".

I AM SO "FIT" BECAUSE I SIMPLY "EXERCISE" OR "WORK-OUT". AND THERE BEING NO GOD DAMN "SECRET" TO IT. AS PEOPLES ASK ME "TIME-AND-TIME-AGAIN". HOW DO YOU STAY IN SHAPE? AND HOW DO YOU LOOK SO YOUNG? !DUH. I TELL THEM. "EXERCISE". !YES. "EXERCISE" YOU LAZY FAT ASSES. !THEY OF WHOM ARE LOOKING FOR AN "EASY WAY" TO GET AND/OR TO STAY IN SHAPE. BECAUSE THEY'RE ALL "LAZY-FAT-ASS AMERICAN'S". !YEP. "AMERICAN'S ARE SIMPLY !LAZY". AND THEY RATHER PILE THE DISHES INTO THE "DISHWASHER" AND TURN IT ON. RATHER THAN TO ACTUALLY WASH THE GOD DAMN DISHES BY HAND. IN A "DISH WASHING ANALOGY" HERE I'VE USED. !IT MERELY "SUMMING-UP" THE AMERICAN LAZY ATTITUDE TODAY. THAT'S ALL. !THEY OF WHO'LL SEEK SOME "BULL SHIT" GIMMICK MACHINE AS AN EXERCISE MEDIUM. RATHER THAN "GET-BACK-TO-THE-BASICS". AND SIMPLY LIFT THEIR FAT ASSES UP AND DO OLD SCHOOLED EXERCISES. LIKE; "PUSH-UPS", "JUMPING-JACKS", "SQUATS", ETC... AND SOME "CARDIO AEROBICS". THEN SOME EXOTICS EXERCISES LIKE; "MUAY THAI HIGH-KNEE LIFTS", "KARATE KICKS", ETC... "EXERCISE" ALL OF YOU "FAT ASSES". ALL OF YOU "LAZY FAT ASS FELLOW AMERICAN'S". YOU !FUCKING "FAT ASSES".


!ENOUGH OF YOU ALL. !ANYWAYS. !OK. BACK ON THE 1ST OF JUNE 2014. I HAD CHANGED (OR TWEAKED) MY WORK-OUT ROUTINE THEN. !MYSELF ACTUALLY DOING "MORE" THAN BEFORE !OF COURSE !THEN. !YES. YOU CAN, AS YOU GET "STRONGER" AND "STRONGER". AND AS YOU GAIN "MORE" AND "MORE" MUSCULAR DENSITY AND STRENGTH. SO "CHECK-IT-OUT" HERE BELOW. MY "TWEAKED" WORK-OUT SHEET HERE BELOW FROM !THEN. AND TRY-IT-OUT FOR YOURSELF. START OUT BY FIRST DOING "1/2" OF EVERYTHING. IF YOU'RE A "WEAK MAN"? A "WIMPY MAN"? OR A "LITTLE GIRLIE MAN"? BUT IF YOU'RE NOT? THEN "TRY" THIS WORK-OUT SESSION. I "DARE" YOU TOO "TRY".

IT TO BE DONE IN "2" HOURS TIME. !IT OF WHICH CAN BE DONE IN JUST
"1" HOUR, "38 TO 45" MINUTES TIME THOUGH. MY PREVIOUS "FASTEST" TIME DOING IT ALL. BEING JUST "1" HOUR, "22" MINUTES, "15" SECONDS TIME. !OK. !THAT OF WHICH "WAS" MY PREVIOUS "PERSONAL BEST". MY NEW "PERSONAL BEST" THEN-AFTER BEING "1" HOUR, "18" MINUTES, "30" SECONDS TIME. AND THEN-AFTER !THAT; "1" HOUR, "16" MINUTES, "40" SECONDS TIME.
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"!THEN ON "21 APRIL OF 2016"
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MY "PERSONAL BEST" IS WAS"1" HOUR, "11" MINUTES, AND "45" SECONDS. "4" MINUTES "55" SECONDS "FASTER".
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"AND !THEN ON "4 MAY OF 2016"
MY NEW "PERSONAL BEST" THAT WAS; "1" HOUR, "10" MINUTES, "33" SECONDS TIME. !JUST "1" MINUTE "22 SECONDS" FASTER. BUT "FASTER" THOUGH.

!NOW IT DOESN'T SOUND LIKE MUCH. !UNTIL YOU'RE ACTUALLY DOING IT. !YEA. AS MOST PEOPLES WHO "CAN'T" DO IT. !HA. THEY "CAN'T" EVEN DO "1/2" OF IT IN THAT TIME. !NO.  BECAUSE THEY !SUCK. AND ARE SIMPLY !WAY !WAY OUT OF SHAPE. AND THE ONLY THING THEY CAN DO. IS "WORK" THEIR !FAT MOUTHS. MOST GUYS WHO SEE MY WORK-OUT ROUTINE SHEET. WHO "CLAIM" HOW IT'S NO WAY I CAN DO IT ALL. IN SUCH A !SHORT !SHORT TIME. SIMPLY BECAUSE "THEY" CAN'T DO IT. BECAUSE THEY ALL !SUCK AND ARE "WEAK LITTLE WIMPS". AND I TELL THEM. HOW THEY "SHOULDN'T" COMPARE "ME" TO "THEMSELVES". BECAUSE THEY'RE OBVIOUSLY ARE !NOT "ME". "WIMPS". "EVERYTHING" WITHIN THE "RED BOXES" TO BE DONE PER EVERY WORK-OUT SESSION. 3 DAYS PER "EVERY" WEEK:
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+PLUS 200 KARATE PUNCHES AND AEROBIC DANCING (INCLUDED) PER EACH WORK-OUT SESSION
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!YEA. "1,260" WEIGHT REPS PER WORK-OUT SESSION.
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!THEN ON 22 JUNE OF 2016
I HAD "CHANGED" MY WORKOUT ROUTINE AS PER MY NEW WORKOUT SHEET HERE BELOW:

ADDING A "HELL" OF A LOT MORE "WEIGHTS" PER WORK-OUT SESSION. AS YOU SAW ABOVE. ALL WITHIN THE "RED BOX" TO BE DONE 2 DAYS PER WEEK. VIA 2 TOTAL "4 HOUR" WORK-OUT SESSIONS NOW. "EVERY WEEK".
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"IT'S TIME TO GET "BRUTAL"

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"!YES. THIS IS "HARD WORK". BUT IT'S !FUN THOUGH."

!THEN ON 11 SEPTEMBER OF 2016
I HAD "CHANGED" MY WORKOUT ROUTINE !YET !AGAIN. AND EVERYTHING WITHIN THE "RED BOX" BEING DONE PER EACH WORKOUT SESSION !NOW. FOR "4 HOURS" PER WORKOUT SESSION !NOW (2 TIMES PER WEEK).
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"720 PUSH-UPS", "1,440 WEIGHT REPS" (MOVING WEIGHT REPS). PLUS "6,000 STANDING WEIGHTS (NON-MOVING STATIONARY WEIGHTS). "500 CHEST-HIGH KNEE LIFTS", "400 JUMPING-JACKS", ETC... ETC... ETC...
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"UPDATE JULY 2017"
IVE "CHANGED" MY WORKOUT ROUTINE !YET !AGAIN. AND EVERYTHING WITHIN THE "RED BOX" BEING DONE IN "8 HOURS" (PER "2" WORKOUT SESSIONS/2 TIMES PER WEEK):
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"625" - WEIGHTLESS SQUATS. "625" - KARATE KICKS. "300" - 150 LBS CURL-BAR WEIGHTS. "500" - JUMPING-JACKS. "1000" - SIDE LATERALS. "900" - PUSH-UPS. "625" - HIGH-KNEES. "1,700" - 50 LBS DUMBBELL WEIGHTS". "1,700" - 65 LBS DUMBBELL WEIGHTS". "600" - STATIONARY 150 LBS CURL-BAR WEIGHTS. "600" - STATIONARY 65 LBS DUMBBELL WEIGHTS. "2,700" TOTAL WEIGHT REPS (NON-STATIONARY) PER EACH WORK-OUT SESSION.
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!OK. !UPDATE !AGAIN. AUGUST 2017.
IVE "CHANGED" MY WORKOUT ROUTINE !YET !AGAIN. AND EVERYTHING WITHIN THE "RED BOX" BEING DONE IN "10 HOURS" (PER "2" WORKOUT SESSIONS/2 TIMES PER WEEK) FOR "5 HOURS" PER WORKOUT SESSION !NOW:
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"750" - WEIGHTLESS SQUATS. "750" - KARATE KICKS. "360" - 150 LBS CURL-BAR WEIGHTS. "600" - JUMPING-JACKS. "1,200" - SIDE LATERALS. "1,080" - PUSH-UPS. "750" - HIGH-KNEES. "2,400" - 50 LBS (EACH) DUMBBELL WEIGHTS". "2,400" - 65 LBS (EACH) DUMBBELL WEIGHTS". "720" - STATIONARY 150 LBS CURL-BAR WEIGHTS. "720" - STATIONARY 65 LBS (EACH) DUMBBELL WEIGHTS. "4,440" TOTAL WEIGHT REPS (NON-STATIONARY WEIGHTS) PER EACH WORK-OUT SESSION.

"IT'S TIME TO GET EVEN MORE "BRUTAL"
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"!YES. THIS IS "EXTRA-HARD WORK". BUT IT'S !FUN THOUGH."
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THE "MUSIC":
AND EVEN MORE "FUN" WITH "MUSIC". !YES. MYSELF LIKING VARIOUS FORMS OF"MUSIC". HOUSE MUSIC, DANCE MUSIC, AND LATIN-DANCE MUSIC. BUT ALSO; JAZZ, SOUL, SOUL-VOCAL, URBAN-SOUL, FUNK, ELECTRIC-FUNK, RAP-HOUSE, SOUL-HOUSE, OLD-SCHOOL RAP (PRE 90'S AND EARLY-MID 90'S RAP ONLY), DISCO (OLD-SCHOOL70'S DISCO. 80'S AND 90'S DISCO ALSO.) RAVE, TECHNO, TECHNO-RAVE, TECHNO-FUNK, ACID-HOUSE, TECHNO-HOUSE, CLUB-FUNK, CLUB, ELECTRONICA, AND PROGRESSIVE-HOUSE MUSIC. ETC... THERE BEING TOO MANY DAMN MUSIC GENRES THESE DAYS. I WHO LIKE GOOD OLE MUSIC IN GENERAL. MYSELF BEING MULTI-VERSED IN MUSIC AS YOU CAN SEE. I WHO ALSO USE TO SING CLASSICAL MUSIC AND OPERA IN HIGH SCHOOL. ON THE "REAL" HERE. I "DID". I WHO ALSO USE TO OWN OVER "800" OLD-SCHOOL L.P.'S (ALBUMS). AND OVER 1000 CASSETTE TAPES (WHICH I STILL DO TODAY).
C.D.'S, ETC...
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NOW IN THE 80'S I LIKED "PARLIAMENT-FUNKADELIC" AND "TROUBLE FUNK". I LIKED; THE "COMMODORES", "RON BANKS AND THE DRAMATICS", THE "TEMPTATIONS", "NEW BIRTH", "EARTH WIND AND FIRE", "KOOL AND THE GANG", THE "JACKSON 5", THE "ISLEY BROTHERS", "LOU RAWLS", "JAMES BROWN", "SLY AND THE FAMILY STONE", THE "BROTHERS JOHNSON", THE "DAZZ BAND", "RAMSEY LEWIS", "ROY AYERS", "GRAHAM CENTRAL STATION", "THE BAR-KAYS", "BRICK", "SLAVE", "CHIC", "CON FUNK SHUN", "GEORGE DUKE". AND !MANY !MANY OTHERS. IN THE 70'S.
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IN MY YOUNGER YEARS IN THE MID 60'S (WHICH WAS MY VERY FIRST EXPERIENCE LIKING MUSIC THEN). I LIKED "ALL" OF THE OLD HITS BY "CHUCK BERRY" THEN. BACK THEN THEY WERE STILL PLAYING "STRONG". AND SOME OF HIS NEW HITS THEN ALSO. AND SO WERE HIS VIDEOS. THE MAN WAS SIMPLY "BAD ASS". HIM "JAMMING" ON HIS GUITAR AT THE SAME TIME HE WAS "GETTING-DOWN" ON THE DANCE FLOOR. !HE OF WHO WAS LATER COPIED BY "MANY". INCLUDING THE "BEACH BOYS" AND "ELVIS". !YEP. "CHUCK BERRY" !HE WAS TRULY THE "KING OF ROCK-AND-ROLL". !NO DOUBT. AND HIM BEING MY FIRST LOVED MUSIC ARTIST. AND SO. THE FIRST MUSIC I LIKED WAS ACTUALLY "ROCK-AND-ROLL" THEN. !AH.
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IN MY YOUNGER YEARS IN THE LATER 60'S (WHEN IT WAS JUST 6 TO 10 YEARS OF AGE). ALL I HEARD THROUGHOUT MY PARENTS HOUSEHOLD THEN. WAS "BLUES". "LOU RAWLS". AND THAT BAD ASS "JAMES BROWN" THEN. !YEP. MY FATHER THAT LOVED "LOU RAWLS". AND "EVERYBODY ELSE" THAT LOVED  "JAMES BROWN". !OF COURSE. "JAMES BROWN" LIKE "CHUCK BERRY". WERE "MEGA MUSIC STARS" IN THEIR !LONG !LONG YEARS ON "TOP" THEN. THEN IN THE EARLY 70'S. IT WAS THOSE BAD ASS "ISLEY BROTHERS" AND THE "JACKSON 5" ON TOP. IN "1974" I HAD BEGUN RECORDING MY OWN MUSIC THEN (ON "8 TRACKS"). WHICH WAS ALL OF THE ABOVE MUSIC THEN. !AFTER THAT (FROM 1974 ON). I GREW A LOVE FOR THE NEW "DISCO GENRE" THEN.
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WITH THE MID TO LATE 70'S DISCO "BLOWING-UP" THEN-AFTER. AND I DO INDEED MEAN "BLOWING-UP" THEN. WITH ARTIST AND/OR GROUPS LIKE; "THE 5TH DIMENSION", "A TASTE OF HONEY", "AMII STEWART", "BT EXPRESS", "CHAKA KHAN", "CHIC", "CROWN HEIGHT AFFAIR", "DONNA SUMMER", "EVELYN CHAMPAGNE KING", "FOXY", "GQ", "GARY'S GANG", "GENE CHANDLER", "GLORIA GAYNOR", "GRACE JONES", "GWEN MCCRAY", "BOHANNON", "HEATWAVE", "INSTANT FUNK", "KAREN YOUNG", "KC & THE SUNSHINE BAND", "LIPPS INC", "LOVE UNLIMITED ORCHESTRA", "THE MANHATTAN TRANSFER", "MCFADDEN & WHITEHEAD", "MISIQUE", "ODYSSEY", "PATRICK HERNANDEZ", "PEACHES & HERB", "PETER BROWN", THE "POINTER SISTERS", "THE RITCHIE FAMILY", "ROSE ROYCE", "SHAMPOO", "SHIRLEY & COMPANY", "SISTER SLEDGE", "S.O.S. BAND", "THE SYLVERS", "SYLVESTER", "T-CONNECTION", "VAN MCCOY", "VILLAGE PEOPLE". WITH SO MANY MORE GOOD DISCO ARTIST AND/OR GROUPS  THEN. !BECAUSE "EVERYONE" HAD MADE SOME SORT OF A "DISCO SONG" THEN. JUST TO MAKE THE "HOT" "HOT" DISCO CHARTS THEN.
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!YEP. AND IF YOU "WEREN'T" IN THE TIMES OF "DISCO" MUSIC? THEN YOU HAD "MISSED-OUT" ON SOMETHING !VERY !VERY "FUN". AND ON SOMETHING !VERY !VERY "SPECIAL" THEN. AS THE DISCO CLUBS HAD "EXPLODED" ACROSS THE NATION THEN. AS THE "OLD-SCHOOLED BARS" BEGAN "CONVERTING" INTO "DISCOTHEQUE'S" THEN. FROM THE EARLY 70'S ON. ALONG WITH THE "ALL-NEW" CONSTRUCTION OF THE MASSIVE NEW  "DISCOTHEQUE'S" THEN. !THAT OF WHICH OF COURSE LEAD TO TODAY'S "MASSIVE DANCE CLUBS". !OF COURSE IT DID. DISCO MUSIC DURING IT'S INFANCY. !THAT WHICH I WITTINESSED IN THE EARLY 70'S. AS STATED BY OTHER MUSIC HISTORIANS:
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"Disco Acts (Music Groups) charted high during the mid-1970s, and the genre's popularity peaked during the late 1970s. It (Disco Music) had its roots in Clubs that catered to African American's, Gay's, Psychedelic's (Hippies and Go Go Dancers). As well as Other Communities in New York City and Philadelphia during the late 1960s and early 1970s. Disco also was a reaction by New York City's Gay, African American, and Latino Communities against both the domination of White Rock Music."
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I WHO HEARD ALL SORTS OF "WHITE PEOPLE" BAD-MOUTHING DISCO MUSIC BACK THEN. NOW ALL OF A SUDDEN "TODAY". THEY ACT LIKE THEY INVENTED IT THEN? THEY WHO HAVE EVEN PRODUCED SHOWS LIKE "THAT 70'S SHOW" WHICH MAKES THE APPEARANCE THAT ALL "WHITE PEOPLES" LOVED DISCO MUSIC THEN. WHEN IN REALITY THEY "HATED" IT THEN. AND THEY HAD "CURSED" IT BACK IN A DAY. "WHITE MEN" CURSED IT THEN. WHILST "WHITE WOMEN" EMBRACED IT LATER IN THE LATE 70'S. I KNOW, BECAUSE I WAS THERE IN THOSE TIMES. "WHITE MEN" WHO ALSO HAD MANY MANY ANTI-DISCO DEMONSTRATIONS THEN. !WHY? BECAUSE DISCO MUSIC WASN'T WHITE CREATED AND WHITE CONTROLLED THEN. IT BEING AFRICAN AMERICAN AND LATIN CONTROLLED INSTEAD THEN. !YET HERE THEY ARE NOW ATTEMPTING TO STEAL IT AS IF IT WAS THEIR OWN CREATION.
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!DISCO MUSIC BACK THEN THAT WAS "BESTING" THE "ROCK MUSIC" THEN. !YES IT DID THEN. AND DISCO MUSIC THAT HAD "ATTRACTED" A HUGE MAJORITY OF WOMEN THEN. !INCLUDING "WHITE WOMEN". !THEY OF WHOM THEN BEGAN TO "ABANDON" THE "ROCK-AND-ROLL" BARS AND CLUBS. !THEM THEN COMING TO THE "DISCOTHEQUE'S". AND BACK THEN. MOST OF THE "WHITE GUYS" HAD "HATED" THAT !FACT. THAT "DISCO MUSIC" WAS THAT POPULAR. !IT BRINGING PEOPLES TOGETHER FROM ALL WALKS-OF-LIFE THEN. AND FROM ALL RACES. AND THE "DISCOTHEQUE'S" THAT BECAME "MELTING-POTS" THEN. PLACES WHERE LOTS AND LOTS OF "WHITE WOMEN" THEN. BECAME "SOCIALLY" WITH "OTHER" NON-WHITE MEN. !AH. AND !NOW YOU SEE THAT "HATRED" THAT MOST "WHITE MEN" HAD AGAINST "DISCO MUSIC" THEN. I KNOW. BECAUSE I HAD "LIVED" THOSE TIMES.
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BACK THEN. "FUNK MUSIC" THAT HELD-IT-OWN THOUGH. WITH FUNK GROUPS LIKE "SLY AND THE FAMILY STONE" THAT WERE STILL "GOING-STRONG" THEN. BUT. GROUPS LIKE "EARTH WIND AND FIRE" WAS THE "BEST" THEN THOUGH IN MY EYES THEN. DURING THE EARLY DISCO/POP MUSIC YEARS (IN THE EARLY 70'S). !YES. AS THE "POP  (POPULAR) MUSIC" GENRE WAS ALSO BORN THEN. "EARTH WIND AND FIRE" BEING LIKE A POP MUSIC BAND OR GROUP THEN. BECAUSE THEY HAD "CROSSED" GENDER AND RACIAL LINES AS FAR AS THEIR "POPULARITY" WAS CONCERNED THEN. AND "WHITE", "BLACK", AND "HISPANIC" PEOPLES LIKED THEM ALIKE THEN. MAKING THEM "POPULAR" THEN.
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THEN IN THE LATER 70'S ALSO. PARLIAMENT AND THE FUNKADELIC'S. "BLEW THE ROOF OFF THE MOTHER SUCKER". ALONG WITH "BOOTSY COLLINS". BUT SO DID "AFRIKA BAMBAATAA". AND "GRANDMASTER FLASH". "KURTIS BLOW". AND !MANY !MANY OTHERS. WHO WERE ALL OF MY FAVORITES THEN.
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"TECHNO-FUNK MUSIC" WAS BORN IN THE LATER 70'S THEN-ALSO. VIA THE MERGER OF "FUNK" AND THE "TECHNO-SPACE-SOUNDS" OF THE  PARLIAMENT AND THE FUNKADELIC'S. WITH "RAW TECHNO/ELECTRONIC MUSIC" ALSO BEING BORN THEN IN THE LATER 70'S. WITH THE WHITE GERMAN GROUP "KRAFTWERK". WHO I ALSO LIKED THEN. BUT THE "TECHNO MUSIC" GENRE THAT GOT IT'S "OFFICIAL" START IN MY HOME TOWN OF "DETROIT" IN THE EARLY 80'S. !YEP. "TECHNO" MUSIC BEING A PRODUCT CREATED IN "BERLIN GERMANY", AND IN "DETROIT MICHIGAN". BUT SO WAS "HOUSE MUSIC". !IT  ALSO BEING A PRODUCT CREATED IN "BERLIN GERMANY", AND IN "DETROIT MICHIGAN". BUT WITH IT'S "ORIGINAL BIRTH" IN "CHICAGO" THOUGH. !YEP. AND NOTE THAT ALL OTHER MUSIC TODAY (A 1000 DAMN UNNECESSARY GENRE'S)  IS MERELY A "COPY" OF THE ABOVE "PIONEERED" MUSIC. !YEP.
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MYSELF LIKING VARIOUS FORMS OF MUSIC AS I SAID. I WHO ALSO LIKE VARIOUS FORMS OF LATIN MUSIC. LIKE SALSA MUSIC (WHICH HELP START DISCO MUSIC). ON THE "REAL" AGAIN HERE. I WHO HAD LOTS OF HISPANIC FRIENDS IN THE LATE "70'S" AND EARLY "80'S" (WHO WERE MOSTLY PUERTO RICAN'S AND AFRO-RICAN'S) BECAUSE OF IT. AND MYSELF "LOVING"; THE "HOUSE", THE "DANCE" ("CLUB DANCE"), AND THE "TECHNO/TECNO"MUSIC THE MOST. "RFUNK" (RAP-FUNK & ROCK-FUNK). SOME LATIN/LATINO CLUB DANCE MUSIC. AND SOME GOOD OLD "VOCAL MUSIC". I WHO USE TO BE A D.J. PART TIME IN THE 90'S. AND HERE NOW BEING SAMPLE'S OF "SOME" OF MY LATEST MIX'S AND CUTS:

VOCAL CLASSICS MEGA MIX 3:30:45
JAZZY CLASSICS MEGA MIX 2:05:06
CLASSIC HOUSE MEGA MIX 3:22:31
DEEP HOUSE MEGA MIX 3:17:07
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2017 HOUSE MEGA MIX I 2:53:07
2017 HOUSE MEGA MIX II 2:40:57

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ACID-RAP-HIP HOUSE FLASHBACK 1:51:07

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-JAZZSTEP MEGA MIX I 3:27:41
JAZZSTEP MEGA MIX II 3:18:50

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URBAN MEGA MIX 1:36:23
DANCE MEGA MIX 1:53:04
TECNO MEGA MIX 2:54:37
LATIN MEGA MIX 3:06:49
DISCO MEGA MIX 4:42:45
RAVE MEGA MIX 2:22:15
RAPSTEP MEGA MIX 1:46:26
DUBSTEP MEGA MIX I 2:56:04
DUBSTEP MEGA MIX II 2:30:59
DUBSTEP MEGA MIX III 1:33:09
-CLUB MEGA MIX I 4:29:28
CLUB MEGA MIX II 4:09:09
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PARTY MEGA MIX I 4:00:18

PARTY MEGA MIX II 3:06:26


LETS GO;
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!THIS WHICH "ISN'T" SOME; "LITTLE WEAKY MAN", "LITTLE WIMPY MAN", OR "LITTLE GIRLIE MAN" WORK-OUT. AND NEITHER IS IT SOME "LITTLE GIRLS" WORK-OUT EITHER. THIS IS A "REAL MANS WORK-OUT". TRY IT AT YOUR OWN PERL. ALL OF YOU "SO-CALLED" LITTLE TOUGH JOCKY "GIRLS". AND YOUR "LITTLE TITS" WILL FALL OFF. !HA !HA !HA !HA !HA.
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"LITTLE !GIRLS" THAT "CAN'T" WORK-OUT AND BE AS STRONG AS "BIG STRONG MEN" CAN. !NO THEY "CAN'T". AND "LITTLE !GIRLS" THAT "CAN'T" EITHER. DO THE "WORK" OF "BIG STRONG MEN". AND "NEITHER" CAN THEY PLAY PRO "AMERICAN FOOTBALL". NO MATTER HOW "TOUGH" THEY "THINK" THEY MIGHT BE. THEY'LL GET THEIR "TITS" KNOCKED-OFF ON A PRO "AMERICAN FOOTBALL" FIELD. !THAT BEING A GAME FOR "STRONG" AND/OR "BIG" MEN. THERE BEING A LOT OF "STRONG" AND/OR "BIG" MEN IN PRO "AMERICAN FOOTBALL". !WELL. EXCEPT FOR THE "KICKERS". AND MOST OF THE "QUARTERBACKS". !HA !HA !HA !HA !HA !HA. ANYWAYS. !HERE BEING THE "ALLEGED" BEST PRO "AMERICAN FOOTBALL" WORK-OUT. ACCORDING TO???:
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http://www.bodybuilding.com/fun/wotw104.htm
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What Is The Best Workout For A Football Player?
by Workout Of The Week
Last updated: Mar 26, 2015

Basic Workout

Monday [Lower Body Strength]

Tuesday [Upper Body Strength]

Wednesday [Technique]

  • Full Body Dynamic Stretching: 5-10 minutes
  • Position-Specific Drills
  • Full-Body Static Stretching: 5-10 minutes

Thursday [Speed, Agility, Plyometrics, Power, Explosiveness]

  • Full-Body Dynamic Stretching: 5-10 minutes
  • Weighted Sled Sprints: 5 x 20-30 yards
  • Improvised Agility Course
  • Chest Toss: 5 x 5-10
  • Box Jumps: 5 x 10-20
  • Jump Squats: 5 x 5-20
  • Clap Pushups: 5x 5-10

Friday [Endurance]

  • 30-90 minutes of HIIT, Running, Rowing, Touch Football/Rugby, Swimming, etc.

Too Intense?

Is This Workout Too Intense For The Average Person?

!PLEASE. THAT "ISN'T" HARD. !NO. !NOT AT ALL FOR "ME" WILL IT BE. BUT THEN !AGAIN. I'M !NOT THE ALLEGED "AVERAGE PERSON". AM I? !NO I'M !NOT. !NOT WHILST I'M "WORKING-OUT" FOR "2" TO "3" DAYS PER WEEK, I AM. AND FOR EVERY WEEK, I AM. AND FOR AT LEAST "11" TO "16.5" HOURS PER WEEK, I AM. WHILST THE ALLEGED PRO FOOTBALL PLAYER (ACCORDING TO THE "ABOVE"). IS ONLY DOING THE ABOVE, FOR A FULL WEEKS TIME. WHICH TO "ME" IS MERELY "LIGHT-WORK-OUTS" EVERY DAY (FROM MONDAY TO FRIDAY). ALL WHILST "I'M" WORKING-OUT "NONE-STOP" PER WORK-OUT. FOR "5.5" HOURS PER WORK-OUT. SO !NO. THE ABOVE PRO FOOTBALL WORK-OUT IS !NOT ALLEGED "TOO INTENSE" FOR THE LIKES OF "ME". !BUT. !MAYBE MY WORK-OUT WILL BE "TOO INTENSE" FOR THEM? ESPECIALLY UP HERE IN "COLORADO", THEY MIGHT BE? !BUT. THEY CAN "SURELY" DO "BETTER" THAN !THIS THOUGH:
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http://livehealthy.chron.com/many-pushups-should-weigh-200-pounds-3190.html
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Fitness Level
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A 200-pound male who sustains a high level of fitness can achieve more pushups in a given time period than a man of the same weight who is considered out of shape. Fitness expert Craig Ballantyne asserts that a man’s ability to perform a specific number of pushups in one set will determine his fitness level, regardless of weight. A man who can achieve 35 to 49 pushups is chalked as “fit,” whereas a male who is able to do fewer than 20 pushups is considered out of shape.

NOW THE HARDEST THING I SEE ABOVE IN THE PRO FOOTBALL WORK-OUT. BEING THE "CLAP PUSH-UPS". !THAT JUST BEING "MY" OPINION THOUGH. "5 X 10" OF THEM EQUALING "50" TOTAL. PUSH-UPS THAT GET "HARDER" AS YOU GET "HEAVIER" IN THE "UPPER-BODY". !SO. THE "ARMS" MUST GET "STRONGER" IN ORDER TO "COPE" WITH THAT "INCREASE". AND !THAT OF WHICH "PRO FOOTBALL PLAYERS" DO ALL OF THE TIMES. ALLOWING THEM TO DO !WAY !WAY MORE THAN A MERE "50" PUSH-UPS PER WEEK. !OF COURSE. "I" OF WHO DO AT TOTAL OF "900" PUSH-UPS EVERY WEEK. SO "COME-ON". GIVE THE "PRO FOOTBALL" PLAYERS MORE CREDIT THAN A MERE "50" PUSH-UPS HERE. THOSE BEING SOME "BIG GUYS". AND FOR A GOOD REASON.
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NOW PRO FOOTBALL PLAYERS WORK ON THEIR "LEGS" A LOT. AND PROBALLY MORE-OR-SO THAN ANYONE ELSE? BECAUSE THEY USE THEIR LEGS A LOT. "OF COURSE". AND "SQUATS" BUILD-UP THE LEGS. !BUT THE "SMARTEST" WORK-OUT EXERCISES THEY DO. ARE THE "STRETCHES/STRETCHING". STRETCHING BEFORE, DURING, AND AFTER A WORK-OUT. WHICH IS "CRITICAL". !BECAUSE THE "LARGER" YOUR "MUSCLE GROUPS" GET. THE "GREATER" RISK THERE WOULD BE FOR A MUSCLE "INJURY" (PULL, TEAR, ETC...). SOMETHING ONLY A "POWERFUL ATHLETE" WOULD KNOW. ALIKE "MYSELF".
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"I" OF WHOM WAS "NOT" A "PRO FOOTBALL PLAYER". !NO I "WASN'T". !BUT I WAS IN THE UNITED STATES MILITARY THOUGH. AND "SO". "WE" TOO WHO KNEW A THING-OR-TWO ABOUT "FITNESS". "I" DID THEN ANYHOW. AND BACK IN "1986". "I" WAS "CHOSEN" BY MY "MILITARY COMMANDER/S" THEN. TO "ASSIST" IN SETTING NEW U.S. AIR FORCE FITNESS STANDARDS. FOR THE U.S. AIR FORCES FITNESS PROGRAM THEN. !YES. US MILITARY PERSONS (EVEN IN THE "AIR FORCE" THEN). WE HAD TO STAY "FIT" (SOME-WHAT). AND !FEW PEOPLES TODAY WHO CAN REALIZE "THAT" !FACT. THAT "MILITARY PERSONS" HAVE FITNESS QUALIFICATIONS. !BUT. IN THIS COUNTRY. WHEN SOMEONES THINKS ABOUT "FITNESS". THE VERY FIRST THING THAT COMES TO THEIR MIND. IS THE "PRO ATHLETE". THE "PRO ATHLETE" THAT'S "OFTEN" AND "ALWAYS" IN THE PUBLIC "LIME-LIGHT". MORE-SO THAN THE "MILITARY PERSON".

!YEA. THE "OVER GLORIFICATION" OF THE "PRO ATHLETE". AND ESPECIALLY THE "PRO FOOTBALL PLAYER/S". AND OF THE "PRO FOOTBALL TEAMS". EVERYONE WITHIN THIS COUNTRY THAT ACT LIKE THEIR "SUPER MEN" OR SOMETHING? ALL WHILST "MILITARY PERSONS" GET "NOTHING"?
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A FOOTBALL TEAM IS JUST A FOOTBALL TEAM. AND "NOTHING" ELSE. AND THEY'RE "NOT" HERO'S. !NOT EVEN CLOSE ARE THEY. !YEA. I TOO WHO LIKE THE GAME OF "AMERICAN-RULES FOOTBALL". AND I'VE BEEN WATCHING IT SINCE "1972/1973". AND I HAD PLAYED A LITTLE MILITARY FOOTBALL WHILST I WAS OVERSEAS (FROM 1984 TO 1988).
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!BUT I KNOW EXACTLY WHAT IT IS THOUGH. "FOOTBALL". AND "NOTHING" ELSE. AND IT "NOT" BEING THE TOP STATUS IN AMERICAN "GLORY". SO !STOP GLORYING GOD DAMNED "FOOTBALL PLAYERS". WILL YOU? INSTEAD OF "MILITARY HERO'S" (ALIKE "MYSELF"). "I" AND OTHER MILITARY VETERANS ALIKE MYSELF. WHO ARE !DAMN TIRED OF IT.
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!YES. DAMN TIRED OF SEEING "MILITARY VETERANS" ON THE STREETS "HOMELESS". AND MILITARY VETERANS AT THE "VA", BEING "CRIPPLED". ALL WHILST SOME GOD DAMNED PRO FOOTBALL PLAYERS. ARE MAKING "MILLIONS" THROWING AND CATCHING SOME GOD DAMNED "BALL". AND ALL OF THE KIDS "LOVING" THEM FOR "THAT". AND PEOPLES SPENDING MILLIONS AND MILLIONS OF DOLLARS ON PRO FOOTBALL APPAREL. AND THEM "NOT" SPENDING A GOD DAMNED DIME TO HELP-OUT A "VETERAN". "MILITARY VETERANS" ON THE STREETS "HOMELESS". AND MILITARY VETERANS AT THE "VA", BEING "CRIPPLED".
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"!DAMN IS THIS COUNTRY IS "ASS-BACKWARDS" AND "FUCKED-UP"
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I MEAN. "AMERICA" AND IT'S GOD DAMNED BACKWARDS ASS AWARD STATUS AND SYSTEM/S. HERE WHERE GOD DAMNED; "ACTORS", "SINGERS", "MODELS", "SPORTS PLAYERS", ETC... GET "AWARDED" AND "LOVED". !BEFORE US MILITARY VETERAN FOLKS. AND IF YOU'RE A "MILITARY VETERAN". AND ESPECIALLY A "CAREER MILITARY VETERAN" ALIKE "MYSELF". THEN YOU ALL KNOW "EXACTLY" WHAT I'M TALKING ABOUT HERE. AND IF YOU'RE !NOT? THEN HOW CAN YOU POSSIBLY KNOW? YOU !DON'T. DO YOU? 
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!OK. LISTEN HERE. THERE ISN'T A GOD DAMNED "FOOTBALL PLAYER" IN THE ENTIRE GOD DAMNED WORLD. THAT HAS THE SAME HERO STATUS OF A "MILITARY VETERAN". AND I'M SPEAKING HERE FOR ALL OF THE "MILITARY VETERANS" HERE. !YES. I "SPEAK-OUT" HERE FOR MY MILITARY VETERAN BROTHERS AND SISTERS. AS THEY'LL ALL "AGREE" WITH ME HERE. THAT PLAYING "FOOTBALL" ISN'T RISKING ONES "LIFE" FOR "AMERICA". IS IT? !NO. AND THE PLAYING OF "FOOTBALL". THAT'S "NOT" REALLY A "REAL JOB" EITHER. IS IT? !NO IT "ISN'T".
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AND I'M JUST PUTTING THINGS INTO "PROPER" PERSPECTIVE HERE. AND WHILST YOU'RE WATCHING YOUR NEXT GOD DAMNED "FOOTBALL GAME". JUST REMEMBER "THIS" PLEASE. WHO'S THE "REAL HERO'S" ARE IN THIS COUNTRY. AND AT LEAST "THINK" ABOUT US "VETERAN'S" FIRST. !WE OF WHO AT LEAST DESERVE THAT MUCH CREDIT. BECAUSE THERE IS "NO" GREATER "HONOR" IN THIS COUNTRY. THAN BEING A "VETERAN", OR AN "ACTIVE MILITARY MEMBER".
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ANTONIO MARK MCCOY SR.
CAREER RETIRED MILITARY VETERAN
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