Friday Night Art Stroll of Baldwin Park

3rd Art Stroll of Baldwin Park!
One Great Night For Art in Baldwin Park!!!
Friday, October 16, 2009
6:00pm - 9:00pm
New Broad Street Orlando, FL

The Baldwin Park Merchants Association, represented by Pat Jones Petrick, will present the Fall Art Stroll of Baldwin Park. The Art Stroll will start on New Broad Street downtown at 6pm and continue until 9pm. The event is free and open to the public. This Art Stroll will feature diverse artists from Central Florida. The Art Stroll will feature live painters creating artwork on the sidewalk, original fine art for sale by some of the region’s emerging and accomplished artists, and live music.

I'll be in front of Trish's Teas - Tea, Trinket & Treasure Boutique. I'll have my fun Disk Art, Oil Paintings, Digital Oils and a variety of prints.
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My Mask for Auction

This is the Mask I designed for an upcoming Fund Raiser
"Hoooowl for the Arts" 2009" In Seminole County, FL It is called "Starz-A-Glow"
It does glow in the dark. It will be auctioned off to raise funds for the arts. It looks way cool in person. So check it out on Oct. 24th. 6:30pm - 10:00pm at the Seminole Harley Davidson—Buell dealership, in Sanford.


For more info go to the website....

http://www.seminoleculturalarts.org/newWeb/Pages/commEventD.php?cEventId=53

Body Sculpting – Part 7

Super Sets and Compound Sets.

I look at these types of workouts two different ways. Just to do something different or sometimes just to get in and out fast.

Supersets are two exercises for the same body part, one right after the other; quick. A back workout example would be – front pulldowns and back pulldowns. You do one set of front immediately followed by the set of back. Then rest a few seconds and then on to set two – front then back then rest and again totaling three sets. Increasing the weight with each set.

Here is a chest workout example – dumbbell press and flys. You can do all one exercise followed by the next exercise then rest or you can do a rep of one, then a rep of the other and back and forth and so on. To be more specific; you do one press then in the up position turn that into a fly and back down to a press position, etc…

Another good superset would be for legs. This may be a bit tougher and have you breathing harder, but do a set of leg extensions, followed immediately by a set of squats; or to make it a bit easier a set of dumbbell lunges.

As you can see the variety is endless.

With compound sets you are doing two different body parts. You can put chest and triceps together or back and shoulders or legs and abs. These are just examples.

Another form is complex compound sets, which combine three exercises in a row for the same body part. So when working out, you will never get in a rut. Your workouts should be fun and not a chore. It keeps the muscles continuing to take shape. So you have the ability to sculpt the physique you want; whether toned or hardcore.

DISK ART Show

For the month of September I will be showing what I call DISK ART.


The funny thing about this art is that I really never cared too much about abstract art, but all of a sudden I found myself just having fun with colors, different paints and techniques. So inturn the art is abstract. The disks that I use are CD’s and DVD’s that I recycle. They are one’s that were bad or have gone bad, scratched, etc. Now they have a new life in Fun Art.

My DISK ART show can be seen in the room that you can lounge around in, at the
Dandelion Communitea Café

Opening reception of the OMA after Party is
Thursday Sept. 3rd (First Thursday)
8-10pm

618 N Thornton Ave, Orlando FL 32803
One block southwest of the Mills & Colonial intersection, right behind
Colonial Photo & Hobby and Little Saigon in the Mills50 District

Body Sculpting – Part 6

Super Slow

I use the super slow technique in between sets. Some sets I only do all super slow and sometimes the very last set or even the very last rep. It all depends on my mood and how I want to work a particular muscle.

That also goes for what body parts work best doing super slow. Now you can say all the body parts can be done super slow, but I only like to do certain ones.

Arms is an easy choice on most exercise’s for biceps, triceps and forearms. Chest, I would do only the last few reps super slow with dumbbell presses and even fly’s. Both at a light weight. Barbell presses would be OK to do if you have a spotter. Since I workout by myself, I am limited on super slow. Having a spotter would be helpful to finish off that last rep or two.

Back exercise’s, like pulldowns would be slow on the second half of the rep. Pulling down would be at a normal speed and a slow up and stretch.

I like doing only doing leg extensions super slow, especially the last rep or two. You end up with a nice burn. I usually do the first 8 to 10 reps at a normal speed and the last 2 reps Very Slow. Same goes for leg curls. All the reps for calf raises are done at a super slow speed. Once again a really nice burn.

So I go by feel when I work out. If I want that extra ooomff to the muscle, I put in a super slow set.

Your muscles will wake up.

Body Sculpting – Part 5

What exercise’s should you be doing?

Well, I know what I like. I do have my favorite exercise’s and unfortunately you still need to do the ones not so fond of.

I love to make training fun. I mix up the routine and these are several ways that I keep it fresh.

1. Light Weights
2. Super Sets
3. Heavy Weights
4. Super Slow
5. Combination Sets


As I have mentioned in part 4, I have been breaking my body into two body parts over a three day workout. I begin with arms and shoulders. My routine looked like this.

Shoulders:
Lateral Raises –
Set 1 – 3lbs. – 15 reps
Set 2 – 5lbs. – 12 reps
Set 3 - 5lbs. – 12 reps

Sitting Shoulder Press
Set 1 – 5lbs. – 12 reps
Set 2 – 5lbs. – 12 reps
Set 3 - 10lbs. – 10 reps

Arms:
Standing Bicep Dumbbell Curls
Set 1 – 5lbs. – 15 reps
Set 2 – 5lbs. – 12 reps
Set 3 - 10lbs. – 10 reps

Standing Cable Bicep Curls
Set 1 – 20lbs. – 12 reps
Set 2 – 20lbs. – 12 reps
Set 3 - 30lbs. – 10 reps

Triceps Presses
Set 1 – 30lbs. – 12 reps
Set 2 – 40lbs. – 12 reps
Set 3 - 40lbs. – 12 reps

Overhead Dumbbell Triceps extensions
Set 1 – 3lbs. – 12 reps
Set 2 – 5lbs. – 12 reps
Set 3 - 5lbs. – 12 reps

This workout was around 30 minutes. To get a great workout, you don’t have to be in the gym for hours. A few minutes, is plenty. It’s the quality not the quantity.

Chest and Abs –
Chest happens to be one of my favorite body parts to work.
I start off with Dumbbell Presses:
Set 1 – 5lbs. – 15 reps
Set 2 – 10lbs. – 12 reps
Set 3 - 10lbs. – 12 reps

Dumbbell Fly’s:
Set 1 – 5lbs. – 12 reps
Set 2 – 10lbs. – 12 reps
Set 3 - 10lbs. – 12 reps

Dumbbell Pullovers:
Set 1 – 10lbs. – 12 reps
Set 2 – 10lbs. – 12 reps
Set 3 - 15lbs. – 10 reps

Finish off with 3 sets, 15 reps of crunches for the Abs.

The third day is Legs and Back.
Back is another favorite, though I don’t really care for legs. Maybe, because it is one of the largest body parts and there is more teeth grinding and grunting as I push my way through.
I begin with Back.
Front Pulldowns:
Set 1 – 30lbs. – 15 reps
Set 2 – 40lbs. – 12 reps
Set 3 - 50lbs. – 12 reps

Pulldowns behind the neck:
Set 1 – 40lbs. – 12 reps
Set 2 – 40lbs. – 12 reps
Set 3 - 50lbs. – 12 reps

I like to stretch my back out between sets. Then finish with
Dumbbell Rows:
Set 1 – 15lbs. – 12 reps
Set 2 – 20lbs. – 12 reps
Set 3 - 20lbs. – 10 reps

Leg Extensions (Machine):
Set 1 – 10lbs. – 15 reps
Set 2 – 20lbs. – 12 reps
Set 3 - 20lbs. – 12 reps

Lying Leg Curls (Machine):
Set 1 – 20lbs. – 15 reps
Set 2 – 30lbs. – 12 reps
Set 3 - 30lbs. – 10 reps

10lb. Dumbbell Squats – 3 sets of 12 reps

Finish off with 3 sets, 15 reps of body-weight calf raises.

As you can see the weights I have been using were very light.
As the weeks and workouts continue the weight will get heavier. But, always start any workout with lightweights, no matter how strong you get. This is your warm-up.

I hope I have been inspiring you to get back into the gym. You will thank me.

Too Young Too Soon

It’s bitter sweet to see so many friends you haven’t seen in a long time at a service for another friend who we will miss deeply. Mark Priest’s day was filled with music, skits, love, laughter and tears. As was his life.

It has also been a long time since I got one of his famous bear hugs, though I did the same right back. Which followed by big smiles. And, I smiled every time I thought of Mark.

Back in 1997, I was working for a production company, which I created the mock ups for key art. I was working on a poster for a television show that was in the stages of being developed and I asked several actor friends of mine, if they would let me photograph them for a design I had in mind. One of those friends was Mark. In my layout of the design, his photo was right in the center. The name of that show was called ANGEL FORCE.

That show never did see light, but now Mark’s center spotlight has spread wider with his Angel Wings that he now wears.

Over the past four years I have been to more services for friends and family who have left us way too soon and too young. Fifty was not my favorite number, but for Mark who never even got that chance to see it and celebrate it….. I am now making a decision to no longer complain about getting older. Yes there are always regrets about stuff you did or didn’t do, but that is life. And whether you think it’s too late, well, think again. My goal is to reach 150. This is my birthday month, and since the number doesn’t change for a couple of weeks, I can say I have 100 years to go.

With photos, video, words and a great memory; friend’s and family (My DAD, Mark, John, Craig, Holly, Mike, Robert) who have left us way tooooo soon, will never be forgotten.

Whatever you believe in, know that life is precious. Enjoy every minute, for yourself or with those you love. And for everyone who misses someone who no longer is here in body, your memory keeps them alive. And look…..

Your SMILING.