I read a training tip that pro bodybuilder Bob Cicherillo said to be a good rule of thumb: In for out, and out for in. In other words, if you move your hands or feet in, you’ll generally hit the outer head of the target muscle. If you move your hands or feet out, you’ll generally hit the inner head.
That seems to be especially true with leg work. If you widen your stance on calf raises, it forces you to come up on the inside of your foot, better affecting the inner head of the gastrocnemius. If you use a stance with your feet close, you tend to roll out on the outside of your feet, which affects more of the outer calf head.
MRI studies show that effect on quad work as well. Feet close on squats hits more outer quads; feet wide hits more inner quads and adductors. If you’re looking for more sweep on your outer quads, at least as much as your genetics will allow, use a closer stance.
MRI studies also show that turning your feet slightly inward on leg extensions hits your outer quads more as well.

Stars Behind Bars Lock-Up


Accelerated Rehab and Urbandale Family Physicians have partnered together to help raise money for the Central Iowa Chapter of the Muscular Dystrophy Association (MDA). By participating in the “Stars Behind Bars Lock-Up event, we will make a difference in the lives of Central Iowans affected by neuromuscular disease.

Malea Jensen, DO, and Trina Radske-Suchan, physical therapist, will be incarcerated on April 12th, at 11:00am. A parole officer and deputy will arrest them and take them to MDA’s “Maximum-Appreciation Facility” at the Bonefish Grill in West Des Moines. There they will be sentenced and held for one hour with a bail bond set at $1800.

The $1800 bail money will help send 3 kids to camp, fund 72 flu shots, fund 9 clinic visits, fix 3 wheelchairs, or fund 29 minutes of research. $2000 will assist one person with the purchase of a wheelchair, leg braces or communication device. $3900 pays for one hour of MDA research seeking treatments and cures for more than 40 neuromuscular diseases.

Both Urbandale Family Physicians and Accelerated Rehab Centers believe in the work of the MDA, and want to contribute to the battle against neuromuscular diseases. We want to help the MDA with their ongoing mission to raise hope and someday provide a cure.

The MDA provides some 235 hospital-affiliated clinics, offering quality medical care from doctors, nurses and therapists experienced in dealing with neuromuscular diseases. These clinics also serve as sites for clinical trials of the latest experimental therapies and drugs. MDA also offers about 290 support groups for those with neuromuscular diseases and their families. In addition, each year more than 4000 youngsters attend weeklong MDA summer camps.

MDA is the world's largest non-governmental sponsor of research seeking the causes of and effective treatments for neuromuscular diseases, sponsoring some 400 research projects annually.

We are excited to make a difference! If you can help me post bail, please send bail money to the following address:

Dr. Malea Jensen
c/o MDA jail bail
2901 86th St
Urbandale, Iowa 50322

I read this today and realized I have read it before. I present it here for all of you as well! Enjoy!


Sand & Stone (Author unknown)
Two friends were walking through the desert. During some point of the journey they had an argument and one friend slapped the other one in the face.

The one who was slapped was hurt, but without saying anything wrote in the sand:
TODAY MY BEST FRIEND SLAPPED ME IN THE FACE

The two kept walking, until they found an oasis where they decided to take a bath.The one who had been slapped became stuck in the mire and started drowning, but the friend saved him.

After he recovered from near drowning, he wrote on a stone:
TODAY MY BEST FRIEND SAVED MY LIFE

The friend who slapped and saved his best friend asked him, "After I hurt you, you wrote in the sand and now, you write on a stone, why?"

The other friend replied, "When someone hurts us, we should write it down in sand where winds of forgiveness can erase it away. But, when someone does something good for us, we must engrave it in stone where no wind can ever erase it."

Get your dream back! I was listening to Joel Osteen tonight and I thought he made some very good points when he refers to the dreams we have in us. He tells us: It does not matter what has happened in the past. It does not matter who has done you wrong or how badly you failed in the past. You need to quit dwelling on it. You need to quit being discouraged. Don't be revengeful, angry, and bitter. Shake that stuff off. Accept the fact that not everyone is going to believe in you or understand you. A lot of times when we get a vision, a dream, everyone comes out of the woodwork to bring you down. You may feel that everyone is turned against you, but you should not let someone else's poison get inside of you. Don't let people hold you back. You see, sometimes we cannot grow, because we outgrow our environment. You have seeds of greatness inside you. Don't be afraid to take a risk. Step out in faith. You have so much to offer, but when you start getting close to God and start living a life of faith, the enemy will come up with all sorts of things to get in your way.........circumstances, criticisms, or people pulling you down. That does not change what God has put in your heart. Stay focused on the future! Don't give up on those dreams!