#just make me a full timer atp

[sunjoys]

kinda hope my job doesnt give me less hours in september so i have an excuse to quit

[dustedmagazine]

Listed: Three Lobed Recordings

For 20 years, Three Lobed Recordings has explored the outer reaches of psychedelic music, presenting Bardo Pond’s heaviest, most improvisatory albums, documenting the American primitive revival via recordings of Jack Rose and Daniel Bachman, listening to emanations from space-age folk troubadours like Wooden Wand, Sunburned Hand of the Man and Matt Valentine and generally pursuing the beauty of experiment, wherever it occurs. To celebrate these past two fruitful decades, label founder Cory Rayborn lists ten of the albums that define Three Lobed (and, necessarily, leaves out others equally valid and interesting). We look forward to lots more in the decades to come.

Personal Choice Cuts from the TLR Catalog (in no particular order, 9 of which might be different if you were to ask me tomorrow).

Gunn-Truscinski Duo — Ocean Parkway (2012)

Ocean Parkway by Gunn-Truscinski Duo

Every time I listen to this album, especially the title track, I feel transported. Long ago my college roommate Jon Nall articulated a test for transcendent songs, for the ones that impact you no matter how many times you hear them. He summed those all-time tracks up as the ones where the hairs on your arms uncontrollably stand up every time you hear them. While every track on this album does it for me every time, throwing me into a sort of uncontrollable head nod and body sway, I am always fully taken away by the entirety of the title track and Steve's swirling guitar build over the entire eighth minute punctuated by the ecstatic tones he hits at 9:06. Yow. The feeling I get from this album is why the label exists.

Various Artists — Eight Trails, One Path (2012)

Eight Trails, One Path by Various Artists

Record Store Day is tough. I love the attention and cash it puts into the hands of independent retailers but hate how commodified it has become over time by the powers that be / majors who see it as an excuse to pump out a bunch of junk that will end up being shelf warmers and ankle weights on those same retailers they claims to be supporting. The first few years when most of the titles were truly from and by indies it was a lot of fun. That was the feeling that led to wanting to put out an RSD title in mid-2011 (an illness I’ve since overcome). Originally conceived as a joined pair of split 7"s, it morphed into a triple 7" and then to a full length album. I wanted to showcase different approaches to solo guitar work and set out to ask a lot of my favorites. I also wanted to put together a special package which was fleshed out with help by Casey Burns on graphics, Grayson Haver Currin on words and Jeff Mueller on printing. I’m still amazed at the interlocked nature of all of the contributions to this one, from Six Organs’ spiritual sibling to “Ascent” in the form of “Stranded on Io” (a track that is a wordless tale all within itself) to the circular beauty of David Daniell’s “Housewarming” and everything else on here. I really love this record.

Tom Carter — Long Time Underground (2015)

Long Time Underground by Tom Carter

Late in 2013 I was chatting with Tom about what shape a record should take. He wanted to go to Black Dirt and get a good, clean capture of what he had been working on with Jason Meagher. TLR is always onboard with a Black Dirt election. Fast forward several months and family TLR was visiting some friends in Vermont around the same time Tom was in the area. We met up and he handed off the masters for a double LP. While we knew that the mix of Tom’s playing, Tom’s writing and Jason’s engineering was going to be magical but we had no idea of the exact form or how insanely potent the album was going to be. Damn. Seriously, just listen to this stuff and absorb that these are all single takes, no overdubs. Haunting and celebratory all at once.

Daniel Bachman — The Morning Star (2018)

The Morning Star by Daniel Bachman

It is pretty fun to watch the arc and path that Daniel’s writing, recording and performing have taken over the last 15 years. From powerhouse steamroller to the intersection of musique concrète and acoustic drone, his current location could maybe have been seen in his early recordings but you likely would have lost most of those dice rolls. The Morning Star speaks to me in so many ways but the stunning bookends of “Invocation” and “New Moon” always hit like a ton of bricks. What is amazing is how Daniel can turn these album cuts into live performances. I saw “New Moon” several times while Daniel was in the process of touring this 2016 self-titled album, always transfixed by it live — the album version loses none of that potency. On the other hand, Daniel re-created “Invocation” at the 2018 Three Lobed / WXDU Annual Ritual of Summoning to stunning effect.

The Michael Flower Band — self-titled (2008)

The Michael Flower Band by The Michael Flower Band

An audio / aural bomb blast, a kosmik rearrangement of the space/time directly around the listener. This take no prisoners statement from Mick Flower (guitar) and John Moloney (drums) is a deep slice for catalog enthusiasts. Just tune into “Balinese Falsehood” and try to not get fully lost. Years ago I described this as “biker psych for the third eye rider” and I’ll stand by that statement fully today.

Wooden Wand and the World War IV — self-titled (2013)

Wooden Wand & the World War IV by Wooden Wand & the World War IV

Picking between Wooden Wand titles is hard for this particular enthusiast but if forced I think I have to push the needle towards the intense Crazy Horse vibes of this studio corker. Surrounded by the “Briarwood” band, perhaps the most telepathic folks with whom Toth has ever played, the results are electric and transfixing. Will I kick myself tomorrow for not picking Clipper Ship? TBD...

Meg Baird & Mary Lattimore — Ghost Forests (2018)

Ghost Forests by Meg Baird and Mary Lattimore

I don’t remember when it came to me, the fact that there wasn’t a deliberately ground-up collaboration between Meg and Mary in existence. I had to ask them if that was purposeful or a gap that was truly something that we should remedy, a question where I had my fingers crossed the entire time. They were both really into the concept, it just took the triangulation of busy satellites to make all of our desires into reality. The results are as sturdy, sheltering and invisible at the edges as the album's title, facts that we are all the better for each time we wrap ourselves in this particular fabric. An all-timer.

Jack Rose — The Black Dirt Sessions (2009)

The Black Dirt Sessions by Jack Rose

I had the good luck and fortune to get to know Jack back in the Pelt days and watch his transition from that ensemble into the singular player and performer that he was for the last eight years of his too short life. Watching a Jack set was always a tiny miracle. I remember him calling me one day, telling me that he had gone to record with Jason Meagher and he had a record that he would really love for me to put out if I was interested. Not only was I most most certainly interested, but I was amazingly humbled and flattered that this friend who I also considered a modern master had recorded something specifically for me without even discussing it with me first. That level of trust was the gift and magic of Jack. If he believed in you that belief gave you all of the power you needed to make anything reality, you were suddenly bulletproof. Every track here is a stunner but “Cross the North Fork” always pulls me in, dares me to turn my attention anywhere else. Rest in power, friend.

Chuck Johnson — Crows In The Basilica (2013)

Crows In The Basilica by Chuck Johnson

Every track on this perfectly constructed and sequenced album is flawlessly beautiful but “On A Slow Passing In Ghost Town” is one of the top 10 tracks in the entire TLR catalog in my estimation. Exactingly and properly composed, performed and recorded.

Bardo Pond — Peri (2009)

Peri by Bardo Pond

The love of Bardo Pond was the seed that initially drove me to create a record label. Their single-minded determination to seek audio truth was apparent to me ages ago and so very inspirational. I ate up everything — the releases, the live shows, the live recording — and I hung on every note. The band had a lot of really, really great tunes that they had been working on between 2001 and 2003, the period between their departing Matador for ATP Records. I could never shake the power of several of the tracks from this era that sort of got abandoned to the shifts of time. After several conversations with Michael Gibbons two albums were born from that period and from some other exceptionally potent tracks. Batholith was the first of these two albums and Peri, the second. Both are so very special to me, the fruit of knowing folks needed to hear these compositions. When writing here I have to pick Peri today as it closes with “Silver Pavilion,” an all-time Bardo Pond thesis statement of sorts.

[chelseyroseblog]

PROPER REST TIME DEPENDING ON YOUR FITNESS GOALS

Hi beauties!

|All Photos Shot By www.rionoirland.com |

I would like to start this by saying that I am currently sitting in a coffee bean, SUCCESSFULLY ignoring my massive craving for a bagel with peanut butter right now…just pretending to enjoy this cappuccino with burnt milk, living my best life.

Also - listening to the new Kevin Abstract album, on repeat. Anyone else a fan? Ugh it’s so good.

ANYWAY - I want to talk about rest periods because there’s a lot of contradicting convos going on and I feel like it would help to just clear the air up a bit.

> I have a lot of clients say they want to get a bigger butt or sculpted arms but they don’t want to lift any weight.

> I have other clients who are so used to the quick fast paced environment of fitness classes that they tell me they don’t feel like they’re getting in a good workout unless they sweat a lot but they also don’t feel like they’re getting any stronger in their weekly classes.

> And I have other clients that I train online that just want to know how fast they should be going. How much rest is too much rest? How much rest is actually too LITTLE? What’s the benefit of longer or shorter rest periods?

WELLLL it all depends on your goals, but you can really think about it in 3 separate categories. Let’s start here:

STRENGTH TRAINING

Strength training of course means using weight but today it holds more meaning than just that. If your goal is to build strength faster, then your focus should be on doing strength training workouts. According to ASSM, if you’re looking to get stronger faster, then the best rest time for you is 3-5 minutes between sets.

Keep in mind though that if you’re doing proper “strength” training then you are doing 1-6 reps per set MEANING that you are using a weight that you can literally only lift between 1-6 times before failure. With that said, it’s pretty clear that whatever you’re doing is HARD and heavy af.

During this kind of training, your body uses phosphagens from your ATP system (Adenosine Triphosphate Phosphocreatine System) in order to produce energy VERY quickly without the use of Oxygen (less than 10 seconds).

BUT your body’s phosphagen reserve is like the shitty street light that everyone hates. It lasts for about 15 seconds then takes 3 minutes before it turns green again.

So we use up our reserve within that 15 seconds while we do our 1-6 reps and then if we wait the proper 3-5 minutes before we try to go again, then we’ll be able to lift more weight, and get stronger, faster.

According to Bodybuilding.com :

In one study, athletes lifted a weight more times in 3 sets after resting 3 minutes compared to when they rested only 1 minute (Kraemer, 1997). Another study showed a 7% increase in squat strength after 5 weeks of training with 3 minute rest periods.

The group that rested for 30 seconds only improved their squat by 2% (Robinson et al, 1995). Two more studies that examined very short rest periods (30 to 40 seconds) found they caused nowhere near the strength gains from longer rest periods (Kraemer et al, 1987; Kraemer, 1997)”

MY SUGGESTION:

If you’re looking to build strength in a specific area (like booty for example) then try adding one day a week of STRENGTH TRAINING. Try doing 5 sets of hip thrusts for 5-6 reps, then rest for 3-5 minutes before trying again.

Follow that up with some complimentary exercises like:

3 x 12 Romanian Dead Lifts

3 x 10 Goblet Squats

And then end with some band work and really chase the burn with:

3 x 30 band walks.

UNLESS - you are a beginner. If you are just getting into weight training then you might want to do a month of training where each exercise is done for a rep range of 10-15 to strengthen ligaments and avoid getting hurt.

2. HYPERTROPHY TRAINING:

Who’s heard of this one?!

Hypertrophy training is what you do when you want to get bigger, faster. The rep range for this type of training is typically anywhere from 6-12 reps.

The rest time for this kind of training is 1-2 minutes because this short rest period causes a greater release of anabolic (growth) hormones than longer rest periods. Resting for shorter periods of time also causes more of a burn in the muscles which I’m sure we’ve all experienced. This burn is the sign of lactic acid building up and the “pump” for lack of a better word, is the blood flow to that area, which is actually a great thing because where there’s quicker blood flow - there’s more protein being delivered to that area as well! Woooo!

I think hypertrophy training is my favorite kind of training. You might be thinking, well I don’t WANT to grow my muscles, and I don’t WANT to get BULKY. Fortunately for you, getting bulky is SUPER hard to do. You may think that your training is making you bulky but chances are, it’s your diet that’s throwing you off. Plus - we don’t have nearly enough testosterone to grow the way that men do.

Guys on average have 300 - 1,000 u/dL whereas females only have 30 - 90 u/dL. We’re like delicate little flowers lol and thinking that we’re going to get as bulky as men is like thinking a little flower can turn into a huge palm tree. It’s just not going to happen, unless you’re taking steroids…then, well…we know what that looks like.

True anabolism from hypertrophy training only last about 48 hours which is why for someone who wants to grow their ass, they need to be CONSISTENT and SHOW UP REGULARLY in order to see the kind of results they’re expecting. If you do hypertrophy training 1-2 times a week then don’t do it again for a week, your muscles are just in a maintenance phase rather than a growth phase.

MY SUGGESTION:

Do 2-3 days of hypertrophy training a week with your 1 day of strength training. I make sure to set my timer during rest periods to ensure that I get going again as soon as I need to… or else I end up getting distracted and taking 5 minute rest periods which is no bueno.

3. ENDURANCE TRAINING:

Endurance training is best for anyone who is looking to increase their muscular endurance. This is what most of us ladies are used to with all the classes that we typically attend. As a trainer I know that if I take a women through a endurance style workout that she’s most likely going to do a great job BUT if I were to take a man though the same kind of workout, it would kill them. Men don’t do as much endurance training as they do strength and hypertrophy.

Classic endurance training is when you use light weights for 15-20 reps and rest for 45 seconds to a minute between sets and it’s biggest purpose is to make your muscles more resistant to fatigue. If you want to start applying true endurance training to your workouts, try doing a 1:1 work to rest ratio or a 1:2.

So if you did the 1:1 ratio you would do for example, squats for 30 seconds then rest for 30 seconds. If you did the 1:2 ratio then you would do squats for 30 seconds then rest for 1 min.

MY SUGGESTION:

Add one day of endurance training to your weekly training regime!

So now you can see why if you’re someone like the old me, you’re wondering why your butt ins’t getting any bigger even though you’re going to Orange Theory and Barry’s every day.

Or maybe you can now see why going to Yoga and doing cycling a few times a week isn’t exactly getting you the toned look that you want.

As women we need to work on not being so afraid of the gym and of lifting weights. We don’t have NEARLY the same amount of testosterone that men do so we can get away with doing the “same” training as men and experience great results without looking like a man.

Also something to note is that you can’t spot reduce (burn fat in one particular area on your body) but you can build muscles in specific areas.

So for me, I might do 2 lower body hypertrophy days a week + 1 lower body strength training day and then I’ll do 1 upper body hypertrophy day + 1 full body endurance day.

My main focus isn’t to grow my arms but I never neglect them and I still use heavier weights than most women. I’d say my arms are strong and toned and not bulky. Before when I was using 2-5 pound dumbbells for my upper body, I had flabby arms. Now I curl with a 40 pound barbell, bench with 35’s, do overheads presses with 25 pounds, etc and my arms have done nothing but toned up.

Just try it and see how it benefits you!!

If you feel like you’re lost or would like some personal guidance in the gym, e-mail me at info@chelseyrosehealth.com to talk about your goals and get a personalized work out plan!

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