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Bi’s & Tri’s Friday!

Close-Grip Barbell Bench Press:

Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

As you breathe in, come down slowly until you feel the bar on your middle chest. Tip:Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.

After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.

Repeat the movement for the prescribed amount of repetitions.

When you are done, place the bar back in the rack.

Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.

Variations: This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells, in which case the palms of the hands will be facing each other.

SATURN 02_ @supportcaleon

Key revelations from the Paradise Papers

1) Millions of pounds from the Queen’s private estate has been invested in a Cayman Islands fund – and some of her money went to a retailer accused of exploiting poor families.

2) Prince Charles’s estate made a big profit on a stake in his friend’s offshore firm.

3) Extensive offshore dealings by Donald Trump’s cabinet members, advisers and donors, including substantial payments from a firm co-owned by Vladimir Putin’s son-in-law to the shipping group of the US commerce secretary, Wilbur Ross.

4) Twitter and Facebook received hundreds of millions of dollars in investments that can be traced back to Russian state financial institutions.

5) The tax-avoiding Cayman Islands trust managed by the Canadian prime minister Justin Trudeau’s chief moneyman.

6) The Formula One champion Lewis Hamilton avoided taxes on a £17m jet using an Isle of Man scheme.

7) A previously unknown $450m offshore trust that has sheltered the wealth of Lord Ashcroft.

8) Oxford and Cambridge and top US universities invested offshore, with some of the money going into fossil fuel industries.

9) The man managing Angola’s sovereign wealth fund invested it in projects he stood to profit from.

10) Apple secretly moved parts of its empire to Jersey after a row over its tax affairs.

11) How the sportswear giant Nike stays one step ahead of the taxman.

12) The billions in tax refunds by the Isle of Man and Malta to the owners of private jets and luxury yachts.

13) Offshore cash helped fund Steve Bannon’s attacks on Hillary Clinton.

14) The secret loan and alliance used by the London-listed multinational Glencore in its efforts to secure lucrative mining rights in the Democratic Republic of the Congo.

15) The complex offshore webs used by two Russian billionaires to buy stakes in Arsenal and Everton football clubs.

16) Stars of the BBC hit sitcom Mrs Brown’s Boys used a web of offshore companies to avoid tax.

17) British celebrities including Gary Lineker used an arrangement that let them avoid tax when selling homes in Barbados.

18) Prominent Brexit campaigners have put money offshore.

19) An ex-minister who defended tax avoidance has a Bahamas trust fund.

20) The Dukes of Westminster pumped millions into secretive offshore firms.

21) A tax haven lobby group boasted of ‘superb penetration’ at the top of the UK government before a G8 summit that was expected to bring in greater offshore transparency.

22) The law firm at the centre of the Paradise Papers leak was criticised for 'persistent failures’ on terrorist financing and money laundering rules.

23) Seven Republican super-donors keep money in tax havens.

24) A top Democratic donor built up a vast $8bn private wealth fund in Bermuda.

25) The schemes used to avoid tax on UK property deals.

26) The celebrities, from Harvey Weinstein to Shakira, with offshore interests.

27) How a private equity firm tried to extract £890m from a struggling care home operator by making it take out a costly loan.

28) Trump’s close ally Robert Kraft, the New England Patriots owner, is the longtime owner of an offshore firm.

29) One of the world’s biggest touts used an offshore firm to avoid tax on profits from reselling Adele and Ed Sheeran tickets.

Im gonna agree with trent shelton on this one, loyalty is rare. Finding someone who wants to stay in your life no matter the circumstances, thats fucking rare. But, there will come a point where if you keep pushing your luck and keep treating this person poorly, they’ll say enough is enough and will have to choose to walk out of your life. And thats a terrible mistake, to let go of someone that loyal because whos to say you’ll ever find someone like that again.

The architects

Artwork by Glenn Marshall, Motion Effects by George RedHawk

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