Want to double your max pullups in just 22 days? Well, if you watch this video and perform the workouts as written, you’ll be doing more pull ups. A lot more pullups. The 22 day pull up workout builds off of the tremendous success of our 22 day push up workout. The key to the timeline is that this pull up workout progresses you through various pull-ups while demanding that you improve on your rep counts along the way. It consists of three weeks of testing and non-testing days that will quickly build up your back and arms while increasing the number of pullups you can do not only in a single set, but in a total workout.
The way these workouts are structured is by first establishing your max pull ups to failure in a single set. From here, you rest two minutes and attempt to complete more pull ups in an allotted amount of time.
Day 1 starts with a test day. Complete a single set of max pull ups to failure in good form. Rest 2 minutes and then complete as many pull ups as you can in 5 min resting as needed. Take the number from your first set and the number of pull ups you did in the 5 minute block, add them up and set them aside. You’ll need that for later!
On Day 2, we start a series of non-testing days. In these workouts, the goal is to perform a specific pull up variation for the same number of reps that you did on your max pull up from the most recent testing day. You are allowed to rest/pause when you fatigue and you are advised to stop a few reps short of total muscle failure. This is to accommodate for the fact that you will be doing a lot of pull ups over the next few weeks.
The second half of the non-test day workouts require that you go back to performing standard pull up, except this time you have to complete your maximum plus 40 percent (on the first non-test day) 50 percent (on the second non-test day) and 60 percent (on the third and final non-test day in a block). Again here, you do not have to perform these unbroken. You simply have to get them done, stopping 2-3 reps shy of failure and using rest/pause.
The blocks continue to progress and advance with each new testing day. Be sure to re-test your maximum number of pull ups at the start of each new block since you will likely be increasing your overall strength meaning that your number is going to increase. Each block is based on the number of max pull ups that you are able to achieve on the test day that begins that block.
We continue in this fashion until we reach day 21 of the 22 day pull up workout. Here, you are to complete one of two tests. Refer to the video for the specifics on how to compete the day 21 test. On day 22 we come back again. Using the number we noted on the very first day of the workout, Day 1, we complete a max amount of pull ups in 5 min. Once again we are not going to failure here but stopping a few reps shy. Once the 5 minutes is up, take note of how many pull ups you performed and compare that to your day 1. Not only will you see an increase, often as much as double, but you will have done more pull ups in less time!
This 3 week workout will progressively overload your back, introduce you to variations of pull ups that will build not just your back and biceps but help you develop that sought after v-taper look as well. If you’re looking to get make total body gains be sure to look at the ATHLEAN-X Training Systems available at athleanx.com.
Start trading in workout length for intensity and see how much bigger and stronger you can get with intense, intelligently programmed workouts just like this. For more videos on how to do more pull ups and build a bigger back and biceps, be sure to subscribe to our channel here on youtube via the link below. Don’t forget to turn on your notifications so you never miss a new video when it’s published.
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The rupee appreciated 6 paise to 75.14 against the US dollar in early trade on Monday tracking weakness in the greenback and gains in the domestic equity market.
The rupee opened at 75.20 against the US dollar, then gained further ground and touched 75.14 against the US dollar, up 6 paise over its previous close.
It had settled at 75.20 against the greenback on Friday.
Forex traders said positive domestic equities and weak US currency supported the local unit, while foreign fund outflows and concerns over rising COVID-19 cases weighed on investor sentiment.
“Expectations of flows into the market could support the currency,” Reliance Securities said in a research note, adding that “cues from Asia remained upbeat. Most Asian currencies were stronger against the US dollar this Monday morning”.
Meanwhile, investors will await cues from Consumer Price Index (CPI) data expected to be released later in the day, traders said.
Meanwhile, the dollar index, which gauges the greenback’s strength against a basket of six currencies, fell 0.19 per cent to 96.46.
The 30-share BSE benchmark Sensex was trading 349.67 points higher at 36,944 and broader NSE Nifty rose 103.45 points to 10,871.50.
Foreign institutional investors were net sellers in the capital market as they sold shares worth Rs 1,031 crore on Friday, according to provisional exchange data.
Brent crude futures, the global oil benchmark, fell 0.72 per cent to USD 42.93 per barrel.
Meanwhile, the number of cases around the world linked to the disease has crossed 1.28 crore and the death toll has topped 5.68 lakh.
In India, the death toll due to COVID-19 rose to 23,174 and the number of infections spiked to 8,78,254, according to the health ministry.
Lhalung, literally meaning “The land of the Gods”, is a small village surrounded by the Tangmar mountain on one side and the river Lingti on the other. Even though it is far-flung and difficult to reach, the Valley is best known for its natural beauty and a stunning monastery. What stands out, truly, the contrasting greenery in the village – which is engulfed by a lot of different crops. While most people don’t venture out to visit this tiny hamlet of magic – there is enough and more hidden gems that will change your entire travel experience.
About Lhalung Village
The village gains in popularity thanks to the Lhalung Monastery, Lhalun Monastery or Lalung Monastery (also known as the Sarkhang or Golden Temple). This was one of the earliest monasteries founded in Spiti, Himachal Pradesh, India, by the great Tibetan Buddhist lotswa (translator) Rinchen Zangpo.
The village is home to about 45 families and is the largest village in the Lingti Valley. There are remnants of old walls that encircled the monastery that are still erect. Thus, it is probable that, like Tabo, it was designed as a choshor site, a place for learning and debate as opposed to a simple village monastery or a chapel for worship by the local people. There is also a sacred tree here which may be as old as the earliest monastery.
It is believed that the monastery had a functioning Gompa and many monks studied here up until the 17th century. However, since then, the natural forces of Spiti has left all but an integral structure of only the monastery standing. It is refreshing to witness the pure faith that even the structures and idols in the monastery haven’t been dusted since ages and it is preserved in its “purest forms”!
When you’re in the region, you will be mesmerized by the barrenness of the surroundings, yet the soul of happiness and survival that is embodied throughout the region.
The name Lhalun literally means ‘land of the gods’ (lha = deities, devtas; lung = land, area) and it is believed that the Lhalung Devta is head of all the Devtas of the valley. The local folklore dictates that the Devta emerges from the Tangmar mountain beyond the village. Which is why, it is believed, that this mountain changes colours. Dependent on the mood of the Devta, one may be able to spot red showing anger, yellow depicting happiness, etc.
The renowned monastery is considered to be one of the oldest monasteries of Spiti Valley dated late 10th century. Believed to have been constructed overnight by angels near a willow tree that appeared, the locals won’t allow you to touch the walls/ inner sanctuary of the monastery. This is so because they fear the angels might leave the complex. Hence, no protection will be provided to the village. The same willow tree is believed to be still alive in the compound and thus, is thoroughly worshipped as the giver of life.
Whether you believe in local folklore or not – you have to understand and, more importantly, respect the belief system to the region. The people here live in extremely harsh climates and conditions – often very detached from the rest of the world. Hence, it is no surprise that with a lot of grit and stamina they possess, they also like the blessings from up above. This is a huge reason for carrying on and believing in facing all adversities head on. So, when you’re here, show respect and don’t question their beliefs.
Lhalung Village is a beautiful part of the Spiti Valley of Himachal Pradesh. It is located at a distance of 28 kilometers from Kaza, 430 kilometers from Shimla and 230 KMs from Manali. It is at an altitude of 12,000 ft.
Best time to Visit Lhalung Village
As is common with most places in this region of Himalayas, the best time to visit Lhalung (and complete your circuit of Spiti) is May through September. Roads from both Manali and Shimla will remain open in these months. As an added bonus, the weather will be pleasant. And, of course, this will give you ample opportunities to get out and explore to your heart’s desire.
Weather in Lhalung
Given that the village is situated at exceptionally dizzying heights, expect cold weather throughout the year. Winter is exceptionally rough and the entire region gets buried under a blanket of snow. Easily, temperatures fall below -20 degrees Celsius.
Summer paints another picture. With temperature touching around 20°C during the day and 5°C at night – you’ll consider yourself to be in a little piece of heaven.
Also, it should be noted that Spiti is in a rain shadow area so it almost never rains here. However, roads leading up to this region (via Manali and/or Shimla) will experience a ton of monsoon from June End- September. So you should avoid travelling during this time for the fear of getting stuck by landslides etc.
How to Reach
Here, I make the simple assumption that you’re doing the Spiti circuit, if you’re planning on visiting Lhalung. Now, for you to reach the village, you will either have to reach Kaza or Tabo in Spiti Valley. Here’s how.
The first option is to start from the Shimla route and travel via Narkanda – Rampur – Pooh – Nako – Tabo. Overall, this route from Shimla will take you about 430 KMs with a minimum of two days. Although, I do suggest you squeeze in as many days exploring the Kinnaur Valley as you can – it is well worth it!
The other option is to go through the Manali route where your major stop points would be Rohtang – Kunzum Pass – Losar – Kaza. This route is far shorter and covers a distance of 230 Kms from Manali. While technically you can complete this trip in 11 hours of driving time, again, I suggest you stop and explore the region as much as possible.
In order to reach Lhalung, you’ll need to traverse through Kaza to Lingti Village, which has the project plant on Kaza – Tabo road. Now, there are two routes to get to Lhalung.
Routes to Lhalung Villages
Attargo Bridge Route
The first route lies on the Shimla Route and here you’ll find a road that bifurcates slightly before the Attargo bridge, about 30 kilometers after Tabo and to your right. If you reached the Attargo Bridge then you have come too far and will have to return about 1.5 kilometers. If you are travelling from Kaza, then this road will fall 1.5 kilometers after Attargo. The road is in decent condition and ends at the Lhalung Village after a smooth drive of about 10 kilometers. Now keep in mind the road climbs steeply for about 30 minutes or so before the village entry.
Dhankar to Lhalung
The second road is from Dhankar and while it is longer – you can cover the Dhankar Monastery on your expedition as well. Full disclaimer –the road is in terrible condition – it is not tarred and might not qualify as a road, even, in some places.
If you’re taking this route, note that just before reaching Sichiling, you get a right turn towards a road connecting to Dhankar Gompa. There are multiple hairpin bends on this route. The views from the monastery are stunning and the old Gompa will have your undivided attention. You may even indulge in a short trek towards the Dhankar Lake. The overall journey of the trek will take you an hour and a half – and is worth every minute. If you’re too tired to carry on further, you can even choose to stay at one of the homestays in Dhankar itself!
When you start your journey towards Lhalung, you’ll cross many small villages like Tulse Pena and reach Lhalung in about an hour.
How to reach Lhalung Village by public transport
In case you’re looking for ways to utilize public transport – there is a daily bus from Kaza to Lhalung. It starts from Kaza Bus stand at 5.15 pm. It reaches the village in about an hour to 90 minutes and stays there for the night. The next day, it starts from Lhalung at 7.30 AM and arrives at Kaza by 9 AM.
Furthermore, you can also hire a taxi from Kaza to show you around the villages including Lhalung. Depending on your itinerary and negotiation skills, it will cost you about Rs. 4000 – Rs. 5000 per day.
Another option would be rent a motorcycle (costing around INR 1000/day).
No matter whether you choose Shimla or Manali as your starting destinations for Spiti, I suggest you break your halt at Kaza either way. On the next day, you should start your exploration by taking day-long trips to cover nearby villages. Such as Kibber, Hikkim, Langza, Demul, Lhalung, and Mane Villages, etc.
I highly recommend a stay at Lhalung, to truly absorb the unique culture of the region. Add to that the immense beauty and stillness that the tiny village provides and you will be in a happy place!
However, if you’re on a tighter schedule (totally understandable given the city lives we lead!), I suggest you choose to travel the Shimla route and take a short detour as suggested above. This way, you’ll have covered this beautiful village all before touching Kaza.
However, if you’re travelling by public transport, you won’t have much choice. You will reach Kaza and then board a subsequent bus to Lhalung in the evening. Because of the extreme remoteness- you will have to spend the night in the village as there are no night-time buses.
Trekking to Lhalung Village
For the travel enthusiasts who really want to connect with the place and have a full feel of the region – you may choose to trek to Lhalung. The most common trek route is from Demul. e as well. The most common trek is the one that connects Lhalung to Demul Village. It will take you a few hours to walk the entire distance but the views you get are quite stunning. From Demul, you walk down a gorge, cross a small river, then trek up to Lhalung Village.
Things to do in Lhalung Village
Given that this is an extremely isolated village; I am sure you don’t expect a long list of touristy things to do here. The natural beauty and magic is clearly the major draw to visit this wonderland. Simply watching the sky change colours, observing the daily hum-drum of the village life is in itself a beautiful activity altogether.
The Monastery and the Undying Tree
Of course the biggest draw to this place is the Lhalung Monastery. The legend goes that in the 10th Century, in order to please the Gods, the villagers wanted to build a monastery. So, they requested Rinchen Zangpo, to select a holy site. He handed one of the villages a few twigs of Sea buckthorn tree and told them to plant those at different sites of the village. However, only one of those twigs bore a new leaf – and that place was considered holy. Lo-and-behold – the very next day, a monastery was found in the same location. The villagers believe the tree is blessed and it never dies!
Other things to do in Lhalung Village
Learn the daily life of this beautiful hamlet. Interact with the local folk. Go on short treks around the village and experience the local culture.
Obviously, you don’t want to visit a place like this to indulge in a ton of activities – you come here to experience peace! So do that.
Where to Stay
Given that the village is home to about 45 families, it would come as no surprise that there are no hotels or guesthouses here. And, the only choice of accommodation is at homestays. Most of the villagers have extended their homes by a few rooms and rent those out to tourists.
What and Where to Eat
There are no restaurants or Dhabas here. You will eat at your homestay only. The food will be very basic, simple but delicious enough. Talk to your homestay owner if you want to try eating some local dish and if they can prepare. Most villagers will be happy to share their joy of food with you – so please don’t hesitate!
Is there decent mobile phone Mobile Network? The only network that MIGHT work is BSNL. And chances of that catching a signal are also very slim. Even if you DO get any connectivity – the quality will be terrible. All in all, just simple assume that you won’t have any connectivity and enjoy connecting with nature!
Is there electricity availability in the village? Funnily and in a very pleasant surprise, yes, there is electricity in the village. It is no small feat that the Himachal government has installed solar panels in every house that locals use to generate electricity. However, don’t abuse this privilege as the electricity is not endless! Another pleasant surprise was the homes also have TVs which are connected to satellites! The government provides for free cable.
What a wonderful time to be alive. The fact that such places exist and we have the means to visit these gems is a delight in itself. I hope the information above on visiting Lhalung Village in Spiti Valley was of help. If you have any questions, or need any other details, please feel free to ask in the comments section below!
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Prep time: 20 mins
Cooking time: 30 mins
For potato mixture
• Oil 1 tbsp
• Mustard seeds 1 tsp
• Jeera 1 tsp
• Curry leaves 8-10 nos.
• Hing (asafoetida) 1 tsp
• Ginger garlic paste 1 tbsp
• Green chilli pastes 1 tbsp
• Turmeric powder 1 tsp
• Potatoes 6 nos. (boiled & mashed)
• Salt to taste
• Fresh coriander (chopped) 1 tbsp
• Lemon juice 1 tsp
• Set a wok on medium heat, add oil, add jeera, mustard seeds and curry leaves, sauté them for few seconds.
• Add hing, ginger garlic paste and green chilli paste and sauté them for few seconds until the rawness go ginger and garlic goes away.
• Add turmeric powder, boiled and mashed potatoes and salt to taste, mix and combine well and cook for 2-3 minutes. Add freshly chopped coriander leaves and lemon juice, set aside for later use.
For sukha vada pav chutney
• Coconut (grated) 1 cup
• Kashmiri red chillies 10-12nos.
• Peanuts 2 tbsp
• Garlic cloves 8-10 nos. (with skin)
• Set a pan on medium heat and dry all the ingredients separately for 3-4 mins keeping the flame on medium heat, cool down to room temperature and transfer them in a grinding jar.
• Heat oil in the same pan on medium heat, add garlic cloves and dry roast until brown. Transfer this too in the grinding jar.
• Grind all of them together to a fine powder, add salt and grind once again for few seconds, your sukha vada pav chutney is ready.
For making quesadilla
• Wheat Dough balls (2 dough balls for making one quesadilla)
• Freshly prepared Potato mixture
• Freshly prepared sukha vada pav chutney
• Green chutney
• Onions (chopped)
• Flatten the dough balls and roll into thin chapati, make two chapati for making one quesadilla, half cook the chapatis.
• Spread a layer of mint chutney on both the chapatis, sprinkle some sukha vada pav chutney on one chapati, spread a spoonful of potato mixture top it with some chopped onions, sprinkle once again sukha vada pav chutney, and place the other chapati on top facing the chutney side in.
• Set a grill on medium heat, add oil and grill the quesadilla on both the sides until grill marks appear. Your vada pav quesadillas are ready.
• Cut into quarters or 6 slices or 8 depending on personal choice, serve hot with mint chutney or any dip of your choice.
After Amitabh Bachchan and Abhishek Bachchan, veteran actor Anupam Kher confirmed on July 12 that he tested negative for COVD-19 but his mother Dulari, brother Raju Kher, sister-in-law, and niece have tested positive. The actor thanked the well-wishers for sending in prayers and revealed in his video that his mother has been kept in isolation ward whereas his brother’s family is under home quarantine.
“You all have been a great support and a solid source of strength for me. Sorry I am not able to thank you individually, but I am really touched,” he captioned the video.
“Thank you for all the wishes for my mother, brother and his family. I may not be able to reply to all of you personally, but I am overwhelmed. When four members of your family test positive for the coronavirus, it is scary, but your love has filled us with positivity. My mother has been shifted to an isolation ward while Raju and his family will be under home quarantine. I am thankful for everyone who has given us so much love,” the actor said.
“I would like to mention that the words social distancing and safety are not just mere words. It is a reality and should be taken seriously. This virus is serious. Don’t go out if it is not extremely necessary. Please stay at home because only then you will be safe. Please take social distancing seriously,” he signed off.
Anupam Kher’s mother has been admitted to Kokilaben Hospital.
ALSO READ: Anupam Kher tests negative for COVID-19, his mother, brother Raju Kher, sister-in-law and niece test positive
Tags : Anupam Kher, Bollywood, Corona, Corona virus, Coronavirus, Coronavirus Disease, Coronavirus Pandemic, Covid-19, Dulari Kher, India Fights Corona, News, Raju Kher, War Against Virus
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As speculated, Jyotiraditya Scindia loyalists grabbed key portfolios in the new cabinet, while one of the key BJP person, Dr Narottam Mishra was stripped of his charge as Health and Family Welfare Minister.
Last Updated: July 13, 2020, 12:50 PM IST
Edited by: Bharvi Dasson
After nearly 11 days of contemplation and visits to the national capital, Madhya Pradesh Chief Minister Shivraj Singh Chouhan finally allocated portfolios among his newly inducted ministers late Sunday evening.
Perhaps the lengthiest decision in the state, it was finally announced at around 2 am on the intervening night of Sunday and Monday.
As speculated, Jyotiraditya Scindia loyalists grabbed key portfolios in the new cabinet, while one of the key BJP person, Dr Narottam Mishra was stripped of his charge as Health and Family Welfare Minister and the position was handed over to Scindia’s loyalist Prabhuram Chaudhary.
However, Mishra will now be responsible for Home, Parliamentary Affairs and Jail.
Scindia managed to flex muscle during the portfolio allocation as his men including – Suresh Dhakad (PHE-MoS), OPS Bhadauria (MoS- UAD), Brijendra Singh Yadav (MoS-PHE), Aidal Singh Kansana (MoS-PHE), Govind Singh Rajput (Transport), Imarti Devi (Women and Child Development), Prabhuram Chuadhary (Health), Tulsiram Silawat (Irrigation), Bisahulal Singh (Food and Civil Supplies), Pradyumn Singh Tomar (Energy), Girraj Dandotia (Mos-Agriculture) and Mahendra Sisodia (Panchayat and Rural Development) got plum ministries.
Nearly half a dozen of them were in charge of ministers in the Kamal Nath government. While, some of the other key departments like Public Relations, General Administration and Narmada Valley Development and others will be handled by CM Chouhan.
Yashodhara Raje, Scindia’s aunt received Sport and Youth Welfare which she had looked after in the previous Shivraj government as well.
To add, CM Chouhan expanded his cabinet with the induction of 28 ministers –eight of cabinet rank and 20 ministers of state on July 2 but could not allocate portfolios for a very long time. There was abuzz that Scindia camp wanted the key departments, which was a challenge for the incumbent chief minister.
Allocation of ministries finally could take place after the intervention of the party high command, which seems to have tilted in favour of the ‘Gwalior Maharaja’.
As many as 14 of these ministers, former Congressmen are not even members of the MP assembly and require by-poll wins to keep their ministerial berths intact. Former minister in Kamal Nath government, Pradip Jaiswal was appointed as chairman of Mineral Development Corporation.
Following the allocation of ministries, the BJP’s internal dissent still continues especially from those who missed the ministerial berths. One of them, who has been vocal for long, former minister Ajay Vishnoi tweeted from an unverified handle, “There has been a prime example of give and take in MP politics. Where you wish to take the BJP. If you did not wish to bring down the government then why all this was done. Don’t explain this to the public but you have to explain this to BJP or let us teach some lessons in a reverse manner.”
Responding to it, Congress Rajya Sabha MP Digvijaya Singh tweeted, “After 11 days of work out, loot has been distributed. Transport, Revenue and so on were handed to fugitives, excise, urban development and others went to BJP. Let’s see how much this three months of interim government does,” said the Congress veteran.
Senior minister Dr Narottam Mishra, who will now onwards head several key departments, told News18, that all is well now and there is no resentment in the BJP, everyone will work for MP’s speedy development.
Malaysia`s Prime Minister Muhyiddin Yassin cleared a major hurdle in parliament on Monday, as lawmakers narrowly approved a motion to remove the lower house speaker, in a vote seen as an important barometer of his support.
The firm is also planning to double its US campus placement numbers at 2,000. This is expected to lower the burden on people having to apply for the H-1B and L-1 work visas, securing which have become harder in recent times.
Last Updated: July 13, 2020, 11:15 AM IST
The coronavirus pandemic and its ongoing attack has left many organisations running into losses. This has further led firms to furlough employees, cut their pay or halt the impending promotions. However, IT giant TCS has shone some hopeful light during these dim times.
The Tata Consultancy Services (TCS) has decided to carry out its freshers placement drive in its usual scale. According to media reports, the company is looking forward to hiring 40,000 candidates across India from campuses.
The firm is also planning to double its US campus placement numbers at 2,000, reported Times of India. This is expected to lower the burden on people having to apply for the H-1B and L-1 work visas, securing which have become harder in recent times.
TCS had hired 40,000 college graduates last year as well and does not plan to lower the number despite having faced a revenue loss in the last quarter due to the COVID-19 situation.
TCS EVP and global HR head Milind Lakkad spoke with the portal. He said, “Our key strategy for building from the bottom doesn’t change. The 40,000 [in India] might become 35,000 or 45,000 — that’s a tactical call we will make”.
A Business Insider report from April, 2020 also revealed how some of the top companies like Wipro, TCS, Cognizant, Capgemini, Google and Accenture were not going to stand away from their word of hiring the same amount of freshers despite the difficult times.
While Wipro is also going to take in 40,000 graduates, Capgemini and Cognizant are also not going to cancel the fresher count they declared earlier this year.
Freshly baked chocolate cookies overloaded with chocolate chips and walnuts.
OVERLOADED CHOCOLATE COOKIES
¾ cup dark chocolate chips
1¼ cups refined flour
½ cup butter
¾ cup castor sugar
1 teaspoon vanilla essence
¼ cup cocoa powder
½ teaspoon baking soda
A pinch salt
¼ cup walnuts
1. Preheat oven at 180ºC. Line a baking tray with a parchment paper.
2. Cream butter and castor sugar in a bowl till soft and fluffy. Add egg and vanilla essence and whisk well.
3. Sieve togetherflour and cocoa powder in the butter-sugar mixture. Add baking soda and salt and fold well.
4. Roughly chop walnuts, add to theprepared mixture. Add chocolate chips and mix well to make a dough.
5. Divide the dough into equal portions, shape them into cookies and place on a lined baking tray.
6. Place the baking tray in preheated oven and bake for 10-12 minutes. Remove from heat and cool.