High Volume Delts & Arms Workout

1. Standing dumbbell OH press: 4x8

2. Leaning cable lateral: 4x8

3. Reverse DB fly: 4x10

4. Front cable raise: 2x20

5. Seated DB lateral: 2x20

6. Standing DB curl: 3x10

7. Superset

    a. DB skull crusher: 3x10

    b. Cable high curl: 3x12

8. Superset

    a. Triceps press down: 3x12

    b. Preacher curl: 3x12

    c. DB kick back: 3x12

9. Superset

    a. Hammer alternating curl: 2x20

    b. OH DB extension: 2x20

Carbs and Starches!

One of the most important things to do is to cut down on sugar and starches or carbohydrates. When you cut them from your diet, your hunger levels go down and you end up eating much fewer calories. Instead of burning carbs for energy, your body starts feeding off the stored fat. Additionally, cutting carbs from your diet may lower insulin levels, causing your kidneys to shed excess sodium and water out of the body.

Become a Crorepati in one year.

Living in Mayapur

Srila Prabhupada Said!

Living in Mayapur

Mayapur was quiet when I arrived, compared with festival time. So few devotees lived there: a few brahmacaris, about two dozen Westerners and several families, most refugees from Bangladesh. All the men -- even grhasthas -- occupied rooms along the boundary wall. Homes for the Bengali ladies and their daughters and pre-school sons were in the boundary-wall rooms nearest the Big Kitchen; their older sons lived in the gurukula rooms, also in the boundary wall, near the front gate. The school included a few local nondevotee boys, and classes took place outdoors on the grass.

Living above the Big Kitchen were the Western ladies: Vrindaban Biharini dasi, from South Africa; Krishna-rupa dasi, from Australia; Svati dasi and her three-year-old son Sivajvara, from England; Kamadhuk dasi, from Scotland; Khandabasi dasi, with her eight-year-old daughter Susasita, from Germany; and Australian Rasamandala and her two-year-old son Damodara. A round bathroom building accommodated everyone: men in the outer ring and ladies in the inner circle. Two hand-pumps provided water.

The Deities -- Sri Sri Radha-Madhava, Lord Caitanya and a saligram-sila (a stone Deity of Krishna) -- were nicely looked after by only three pujaris: Jananivasa dasa brahmacari, from England, the dedicated head pujari since Day One of ISKCON Mayapur; Pankajanghri dasa brahmacari, his identical twin brother; and Anakadundubhi dasa, another Englishman, whose wife was Vrindaban Biharini prabhu. The Bengali men maintained a twenty-four-hour kirtan in the temple room, and many of them sang like Gandharvas (angels).

The Lotus Building rooms were reserved for guests. Huge tulasi bushes, some nearly five feet high, grew at the back of the building, and more distant was a small vegetable garden. The Deities' flower gardens, all along one side of the path from the front gate, provided many fragrant varieties and even imported American roses.

Muslim guards played sahnai music in a small room above the front gate during every sunrise. No shops or rickshaws, except one or two, were outside the front gate, and guests were rare.

The weather was hot and humid most of the year, with perhaps eight weeks of cold in mid-winter. The storm season was most exciting. The cyclones approached so fast that, if I was in my room, I had only enough time to close the wooden shutters before the high winds blasted. The incredible beauty of the rainy-season skies proved that Krishna is the supreme artist. At every sunrise and sunset there was a twenty-minute light show.

Bhavananda Maharaja told us that once he asked Srila Prabhupada: "Is it wrong to enjoy the beauty of Mayapur?"

"No," Srila Prabhupada said. "I've given you Mayapur to enjoy."

And we did enjoy Mayapur. Here we could appreciate the wonderful sunrises and sunsets and not be in maya -- Srila Prabhupada said! Mayapur only seemed to be in the material world, but actually it was entirely spiritual.

Communication with the outside world practically didn't exist. Letters delivered through the Muslim-run post office near the Yogapitha -- if they did arrive -- were already opened. Mayapur had one telephone in the Lotus Building, on the back veranda behind the stairs. If someone phoned, everyone in the vicinity could hear the person on our end yelling into the receiver. Hardly anyone called.

The lack of communication really didn't matter, because we were in the holy dhama, Lord Caitanya's home, and He is especially merciful to fallen souls. I could feel His presence often. Even the banana trees reminded me of Him. Our real, important business was chanting Hare Krishna. Although quiet, Mayapur was the world headquarters of the International Society for Krishna Consciousness. The sankirtan movement started here, which made it the centre of the universe.

I noted that when large groups of pilgrims came, they invariably consisted of all women, with two or three men chaperones. So I understood that women formed the bulk of the Krishna devotees in India. Even though to stay in India we Western women were more or less forced to accept being treated as lower-class citizens, I understood that having a woman's body was conducive to spiritual life. Women were naturally in a subservient position, which is necessary for maintaining a proper, humble relationship with guru and Lord Krishna.

The back veranda of the Lotus Building was my outdoor office. To type, I sat cross-legged on the floor and perched my typewriter on its hard case. Jayapataka Maharaja dictated letters on tapes, but I didn't have a transcriber; so I nearly wore out my tape player transcribing his tapes.

As the temple secretary, I had a few other duties, such as keeping a current list of the foreign devotees' names and passport numbers, for the Foreign Registration Office (FRO), in nearby Krishnanagar.

I also helped Krishna-rupa dasi sew for the Deities. Navadvipa was the nearest town. I hardly ever went shopping there. However, a few times I travelled by train to Calcutta with Krishna-rupa to shop for cloth, trims and decorations for Radha-Madhava's outfits.

Biographies and Glorifications of Srila Prabhupada-Srila Prabhupada is Coming-Srila Prabhupada in Mayapur-Mayapur---November, 1975---March, 1976-Living in Mayapur-Mahamaya devi dasi

The silence of the holy name
is a quietness that is loud
it takes the breath of one who chants
it is the quiet strength of a crowd

It moves within to cover the sound
of the marching band of the mind
it ends the talk of the chattering birds
of cares and anxieties we find

The silence of the holy name
is a sound that makes us still
so that nothing of the outer world
can try our hearts to fill

It is silent to the world of names,
of designation and of roles
It is quiet still to the bustling sounds
of ambitious material goals

The silence of the holy name
as we quietly chant a round
Or loudly sing with dancing beat
is no ordinary material sound

It is silent just as if
we keep our voice from the world
renouncing all and being quiet
seeking spiritual life to unfurl

Chant! Chant! the sages say
Chant with your heart and mind
Chant with an eager spirit of love
This silence we must find

Chant, chant the teachings teach
Chant to the silence strong
Break the grip of loneliness and pain
Chant until despair is gone

And when we do we will see
a whole new life unfold
The silence of the holy name
is loud, and big and bold. 

Exiting Your Second Home(means your office/job) Gracefully!

Exiting Your Second Home(means your office/job) Gracefully!

As an individual,  the primary reason to resign from the current role are very common viz office politics, frustration with the current role, better offer, personal issues, etc.

Resigning via quick text, email or leaving office after a yelling scene with your supervisor, impacts your future relationship with people who in all probability maybe in a position to influence your career at a later date.

There has been a big clashes of views on ethical ways to move out of the company, it depends on person to person / company to company where an individual works.

Let’s try to summarize few pointers which an individual can follow;

1.    Read your Appointment/ Contract agreement and ensure that you clearly understands all the departure formalities and not violating any company rules.

2.    Schedule a time with your Boss and discuss your reasons for change(try to avoid any negative traits about the company and boss).

3.    Discuss your date of exit and hand over process with your current employer, based on which inform your future employer about your date of joining.

4.    Based on your discussion send your resignation note via email copying to respective authorities – HR and Department heads.

5.    Draft a formal letter, thanking your employer for the opportunity to learn new skills and requesting them to relieve you as you would like to move on. No matter how much you hated your job or your boss, ensure that your letter is neither controversial nor does it appear like an attempt to negotiate a better salary with your current employer. Remember, this letter will remain on the company’s records, years after your anger has subsided!  

6.    Offer to help the new incumbent settle in, if an internal replacement has been assigned the job, and complete all pending tasks, leaving a detailed report of handover during your notice period.

7.    Send an email to colleagues you’ve interacted with, informing them about your departure and leave your contact details on your last day in the organization.

8.    Be Honest during your exit interview, state your reasons for quitting, your views and opinion in making things better in existing set up.

9.    Handover all office property in good condition and clean your desk/laptop.  

1. Leave gracefully, ensuring that your boss and colleagues give you a good reference in the future. It’s a wired world, and senior people are connected. You never know - your current boss may become your employer again in a few years!

So Cheers!😂😂😂

Good Luck for your new role.

In praise of Lakshmi Narasimha - The Protector of Devotees who saves them from all bad and evil forces.

This shloka is from the Ahirbudhnya Samhita, a Paancharaatra text and is told by Lord Parameshwarar in praise of Lakshmi Narasimha.

 ॐ उग्रं वीरं महाविष्णुं ज्वलन्तं सर्वतोमुखं   I 
नरसिम्हम भीषणं भद्रं मृत्योऱ मृत्युं नमाम्यहम्   II १ II

(Om ugram veeram maha vishnum jwalantam sarvatomukham, narasimham bheeshanam bhadram mrityor mrityum namamyahum.)
Ferocious, Brave - great Vishnu,  whose face shines like fire in all directions,
Lord Narasimha who frightens and who takes care of, I salute to the God who is death to death itself...वृत्तोत्फुल्ल विशालाक्षं  विपक्षक्षय दीक्षितम्   I 
निनादत्रस्तविश्वाण्डं विष्णुं उग्रं नमाम्यहम्   II २ II 
(Vrattotphulla vishalaksham vipakshkshaya dikshitam, ninadatrasta vishwandam vishnum ugram namamyahum.) 

He who is having big and round eyes, He who has taken a vow to kill the enemies, He who by His fierce roars is shaking the entire world, to such a ferocious Lord, I offer my salutations

सर्वैरवध्यतां प्राप्तं सबलौघं दीतेः स्तुतम्   I 
नखाग्रैः शकालीचक्रे यस्तं विरं नमाम्यहम्   II ३ II 
(Sarvairavadyatam praptam sabalougham ditehastutam, nakhagraihe shakalichakre yastam veeram namamyahum.)

He who with His sharp nails tore to pieces the asura, the son of Diti who could not be killed by anyone along with His large armies. To such a valorous person, I offer my salutations

पादावष्टब्धपाताळं मूर्धाविष्ट त्रिविष्टपम्  I
भुजप्रविष्टाष्टदिशं महाविष्णुं नमाम्यहम्   II  ४ II 
(Padavishtabdha patalam mordha vishtha trivishthapam, bhuja pravishthashthadisham mahavishnum namamyahum. )

I offer my salutations to Maha Vishnu, whose feet touch the nether lands, whose forehead touches the heaven and whose hands spread in all directions

ज्योतींश्यक्रेन्दु नक्षत्र  ज्वलनादीन्यनुक्रमात्  I
ज्वलन्ती  तेजसा यस्य तं ज्वलन्तं नमाम्यहम्   II ५ II
(jyotimshyakrendu nakshatra jwalanadeetyanukramat, jwalanti tejasa yasha tam jwalantam namamyahum.)

He after whose luster the luminary bodies, the Sun, the Moon, the Stars and Fire are effulgent and are shining, to that resplendent One I offer my salutations.

सर्वेन्द्रियैरपि विना सर्वं सर्वत्र सर्वदा    I 
यो जनाति  नमाम्याद्यम् तमहं सर्वतोमुखम्  II ६ II 
(Sarvendriyairapi vina sarvam sarvatra sarvada, Yo janati namamyadhyam tamaham sarvatomukham. ) 

He who knows everything, all the time, and at all places, without the help of the senses, to such primal person who has faces in all directions, I offer my salutations

नरवत् सिंह वच्चैव यस्य रुपं महात्मनः   I
महासठं महादंष्ट्रम्  तं नृसिंहं नमाम्यहम्   II ७ II 
(Naravat simha vachaiva yasya roopam mahatmanaha, mahasatham mahadamshtram tam nrasimham namamyaham.)

To that Form of the Lord, which is half man and half lion, complete with the mane, the canine teeth, to such a divine Lord Nrsimha, I offer my salutations

यन्नामस्मरणाद्  भीताः भूतवेताळराक्षसाः   I
रोगाद्याश्च प्रणश्यन्ति भीषणं तं नमाम्यहम्   II ८ II 
(Yannamasmaranat bheetah bhuta vetala rakshasaha, rogadyashcha pranashyanti bheeshanam tam namamyahum.) 

By the mere thought of whose name, devils, demons, asuras get frightened, acute diseases get cured, to such a frightening One, I offer my salutations

सर्वोपि यं समाश्रित्य  सकलं भद्रमष्णुते   I 
श्रिया च भद्रया जुष्टो यस्तं भद्रं नमाम्यहम्   II ९ II 
(Sarvopi yam samashritya sakalam bhadramashnute, shriya cha bhadraya jushto yastam bhadram namamyahum) 

I offer my salutations to the Lord, the repository of good things, worshipping whom all the people are able to obtain auspicious things. 

साक्षात् स्वकाले संप्राप्तं मृत्युम्  शत्रुगणान्वितम्   I
भक्तानां  नाशयेद्  यस्तु  मृत्यु मृत्युं नमाम्यहम्  II १० II
(Sakshaat swakale sampraptam mrityum shatrugananvitam, bhaktanam nashayed yastu mrityu mrityum namamyaham)

He who is "Death to Death" and He who destroys death and hosts of enemies of the devotees by arriving at the right moment, to Him I offer my salutations

नमस्कारात्मकं यस्मै विधायात्मनिवेदनम्   I 
तथ्वा त्यक्तादुःखो खिलान् कामान् अश्नन्तम् नमाम्यहम्II ११ II 
(Namasakaratmakam yasmai vidhayatmanivedamanam, tathva dukhokhilan kaman ashnushetam namamyahum.) 

I bow down to the One by offering obeisance to whom in the form of One’s own self, people get rid of all miseries and obtain their desired objects

दासभूताः स्वतस्सर्वे  ह्यात्मानः परमात्मनः  I
अतोहमपिते दासः इति मत्वा नमाम्यहम्      II १२ II 
(Dasabhutah svatassarve hyatamanaha paramatmanah, athoh mapitedasa iti matwa namamyaham) 

All the living beings are, by nature, servants of the Supreme Being, I am prostrating to You, with the awareness that I am also for the same reason, Your servant

शंकरेणादरात प्रोक्तं पदानां तत्त्वनिर्णयम्  I
त्रिसन्ध्यं  यः  पठेत् नित्यं  तस्य श्री विद्दा आयुश्च  वर्धते II १३ II 
(Shankarenadarat proktam padaznam tatvanirnayam, trisandhyam yaha pathet nityam tasya shree vidya aayushcha vardhate) 
The meaning of the words had been explained by Lord Siva out of affection. Whosoever reads this rhymn with faith, thrice a day (at Sunrise, mid-day and evening) would have a great increase in prosperity (shree) knowledge (vidya) longevity (Ayush)