a*o
发帖数: 25262 | 1 【 以下文字转载自 LeisureTime 讨论区 】
发信人: auo (aeiou), 信区: LeisureTime
标 题: 【人在旅途】Do you believe what you have been believing?
发信站: BBS 未名空间站 (Fri Mar 14 15:14:58 2014, 美东)
"I want to believe." It's the most important theme sentence in the longest
run sci-fi show in the US history: The X-files.
The depth of this show is far beyond reach. It digs far far into the human
psychological, scientific and religious thought that profoundly hidden
inside our human mind. It tries to explain the unexplainable event... 阅读全帖 |
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p*********n
发帖数: 7788 | 2 这几天朋友中转来转去这个email告诉大家：
Because of recent abductions
In daylight hours, refresh yourself
of these things to do
in an emergency situation...
This is for you,
and for you to share
with your wife,
your children,
everyone you know.
After reading these 9 crucial tips,
forward them to someone you care about.
It never hurts to be careful
in this crazy world we live in.
1. Tip from Tae Kwon Do :
The elbow is the strongest point
on your body.
If you are close enough to use it, do!
2. Learned this from a t |
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s*********5
发帖数: 5637 | 3 【 以下文字转载自 LosAngeles 讨论区 】
发信人: spectrum805 (spectrum805), 信区: LosAngeles
标 题: 勿忘洛杉矶华人血泪史：第一次种族暴乱死了18个华人
发信站: BBS 未名空间站 (Tue Jun 19 18:59:35 2012, 美东)
历史啊，让我们不要忘记。。。
前几天，80年代那个和警察起种族冲突被警察虐待的黑人刚刚去世。其实洛杉矶的第一
次种族冲突时和华人的，而且死了18个中国人。。。
The History Page: City of Demons
http://www.thedaily.com/page/2012/05/10/051012-opinions-history
In Los Angeles’ first race riot, a hate-filled mob kills 18 Chinese men
By Scott Zesch Thursday, May 10, 2012
Chinatown in Los Angeles dates back to the Gold Rush.
... 阅读全帖 |
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s*********5
发帖数: 5637 | 4 http://delmar-carmelvalley.patch.com/groups/police-and-fire/p/a
That woman suspected of abducting a 12-year-old boy in Long Beach has been
taken into custody in Oceanside. Nancy Pratt of the Long Beach Police
Department says Sri Johnston was found at 2:40 p.m. by the U.S. Marshal's
fugitive task force. The boy is safe. |
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o*o
发帖数: 5155 | 5 in Alemeda. Possibly headed to San Mateo county. |
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q**j
发帖数: 10612 | 6 Since January of 2011 in Santa Clara county alone there are 43 missing femal
es that have never returned home, Smith said. She added, "you wonder" if any
of those actually were abductions also.
scary stuff. |
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B******e
发帖数: 5730 | 7 43 cases is exaggerated.
多半是青少年离家出走，或是被离婚一方的父母带走
如果都是 abduction, 为啥没有收到警方和媒体的重视？
femal
any |
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l**********r
发帖数: 4612 | 8 【 以下文字转载自 Military 讨论区 】
发信人: TravisBickle (Travis), 信区: Military
标 题: 小墨西哥的毒贩够残忍，把女检察官给剁了
发信站: BBS 未名空间站 (Wed Jan 30 21:26:17 2013, 美东)
Veracruz-Boca del Río - The Federal Judiciary, Nayeli Reyes Santos, 32
years of age, who was abducted last Thursday when she was walking to work,
was found at 7 this morning dead and dismembered in the streets of
Invernadero and Marte in the community of Joyas de Mocambo.
With signs of torture, mutilated and a narco-banner nailed to the back with
a knife, is h... 阅读全帖 |
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t*****g
发帖数: 1275 | 9 来自主题: SanFrancisco版 - 三哥威武 Suspect In-Cusody for Kidnapping with the Intent to Commit a Sexual Assault
Press Release
Incident: Suspect In-Custody for Kidnapping with the Intent to Commit a
Sexual Assault
On Monday, June 10th at approximately 7:05 a.m. Fremont Police were called
to an “ascertain the problem” call in the area of Isherwood Way and
Chaplin Drive. Neighbors reported that a 16 year old female contacted them,
reporting that a man was chasing her with a knife.
Officers arrived and learned that the victim had dri... 阅读全帖 |
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i*********e
发帖数: 1010 | 10 昨天没有收到Alert的可以考虑换手机了
想想要是半夜地震的话... |
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l*****d
发帖数: 236 | 11 貌似跟运营商有关系，我们家Sprint收到了但是Lyca就木有，同样的手机。 |
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i*********e
发帖数: 1010 | 12 应该不是，都是AT&T
iPhone5收到 Galaxy S3木有
不知道是不是和LTE Public Warning System支持有关 |
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M*******c
发帖数: 4371 | 13 Did the police settle a case of an abducted female? Yes. They settled it.
In that case, the police did not even received warning from anyone. Yes.
They did get sued by not discover the girl earlier. Did the police do
anything wrong in that case?
OK. Simply because the earlier victim was white. These three victims are NOT
white. |
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g****n
发帖数: 3313 | 14 史维会丁元发出质询email, 质问前Cupertino 市长 Gilbert wong, Saratoga 市长
Emily Lo和 加州第28区州众议员Evan Low ， 作为华裔，为什么出席日本首相安倍的
欢迎晚宴。丁元历数安倍否认侵略历史的无耻言行，要求上面三人作出正式澄清。今天
收到Evan Low 的声明：
A statement from Assemblyman Evan Low: My statement--
"I joined Governor Jerry Brown to welcome the Prime Minister to California
with the intent to build a positive relationship between Japan and the
United States. I also expressed my sentiments on the need to find resolution
regarding the comfort women issue with both the Prime Ministe... 阅读全帖 |
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o*****k
发帖数: 101 | 16
Don McCall, Harris County Sheriff's Office CITY
On Thursday, September 4, 2014, at approximately 4:53 p.m., deputies with
the Harris County Sheriff’s Office and Harris County Precinct 5 Constables
Office were dispatched to an Attempted Abduction/Kidnapping of an 11-year-
old girl located at 199 Baker Road. The information received was that the
reportee’s 11-year-old daughter had just gotten off the school bus when a
white male tried to get her into his truck which had out of state license
plate... 阅读全帖 |
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X***R
发帖数: 2410 | 17 “In November 7, 1982, he and a brother were arrested for raping a young
woman, but no charges were pursued. He was charged with trespassing in 1987
and with driving under the influence the following year. In August 1989, he
was charged with abducting a woman, brutally raping and bludgeoning her"
这些人都有前科，如果去买枪填表，background check 是一定不会通过的。
武器多是黑市上或其他不法途径搞的，而且很容易上全自动。 |
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s****y
发帖数: 18685 | 18 A 3-year-old child was abducted when the car she was inside was stolen in
South Salt Lake Wednesday, and after an Amber Alert was issued police
reported the girl had been found and is safe; later Wednesday night, police
said the suspect had been captured.
Police said the suspect is a frequent customer at the 7-Eleven. The man
driving the car with the child inside pulled up to the store, and at that
time the suspect rode up on a bicycle and asked that man for a cigarette,
which he gave her. He we... 阅读全帖 |
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n*****r
发帖数: 1087 | 19 来自主题: WashingtonDC版 - 血腥，慎入 【 以下文字转载自 Military 讨论区 】
发信人: TravisBickle (Travis), 信区: Military
标 题: 小墨西哥的毒贩够残忍，把女检察官给剁了
发信站: BBS 未名空间站 (Wed Jan 30 21:26:17 2013, 美东)
Veracruz-Boca del Río - The Federal Judiciary, Nayeli Reyes Santos, 32
years of age, who was abducted last Thursday when she was walking to work,
was found at 7 this morning dead and dismembered in the streets of
Invernadero and Marte in the community of Joyas de Mocambo.
With signs of torture, mutilated and a narco-banner nailed to the back with
a knife, is h... 阅读全帖 |
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i*****s
发帖数: 15215 | 20 Body found in Ivory Coast may be missing reporter
Reuters – Fri, Jan 6, 2012.
PARIS (Reuters) - Investigators in Ivory Coast have unearthed a body which
they say may belong to Franco-Canadian journalist Guy-Andre Kieffer, who
went missing in country's economic capital Abidjan in 2004, his brother told
France 3 television on Friday.
The team of French and Ivorian investigators have sent samples from the body
, exhumed in the Issia region several hundred kilometers (miles) to the
northeast of Abid... 阅读全帖 |
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i*****s
发帖数: 15215 | 21 Canada boosts police powers, alarms privacy watchdog
OTTAWA (Reuters) - A new law gives police stronger powers to track what
Canadians do online, but raises concern from the privacy watchdog about "
warrantless access to personal information."
The Conservative government says the draft law it unveiled on Tuesday aims
at hunting down pedophiles or other criminals by giving police, the country'
s spy agency and the Competition Bureau increased access to customer data
from Internet service provider... 阅读全帖 |
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l**********5
发帖数: 12 | 22 上周末从国内大吃大喝回来了，这周开始summer的健身减肥之旅。
06.11
summer学校的gym关得早，今天8点才去，所以就运动了不到50分钟。
有氧：
骑自行车去gym 10min左右+ gym里快走加慢跑15min+回家自行车10min 太少了
器械(准备每天运动，所以准备上肢下肢分开练，今天练下肢):
Hip abduction 80lb 15*2
Hip adduction 80lb 15*2
Seated leg curl 35lb 15*2
Leg press 50lb 12*2
箭步蹲 负重10lb*2 20*2
最后拉伸大概5分钟
不过回来后吃了大半个西瓜，还吃了好几块排骨，汗！ |
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d*i
发帖数: 9453 | 23 ☆─────────────────────────────────────☆
fourpigs (花生一家亲) 于 (Fri Apr 25 19:45:03 2008) 提到:
锻炼:
跑步 - 60m,5.6miles
划船机 - 100下
HIP ADDUCTION - 40LB(20/20),50LB(20/20),60LB(12/12),70LB(8/8),80LB(3)
HIP ABDUCTION - 40LB(20/20),50LB(16/16),60LB(12/12),70LB(7/8),80LB(8/8)
HIP ROTARY - 62.5LB(左右各12/12)
饮食:
7:00am 豆奶一杯
8:00am PIZZA两块
1:00pm 米饭约四两+青椒腊肠
4:00pm 苹果一个
6:00pm 五谷稀饭+酸菜猪肚+素炒圆白菜
☆─────────────────────────────────────☆
wli1 (小女子--又矮还胖更小!) 于 (Fri Apr 25 20:02:12 2008) 提到:
赞能跑...我6分钟就歇了~~~
|
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E******n
发帖数: 6647 | 24 周一：椭圆机6.3mile 60min L10+拉伸10min+8min abs
周二：椭圆机7mile 60.5min level10+拉伸10min+8min abs
周三：8min abs
周四：椭圆机6mile 58min L10
周五：椭圆机2.3mile 20min+拉伸15min+yoga20min+torso rotation左右各25次+hip
abduction里外各30次+8min abs
周六：椭圆机6mile Level10 58.5min 590cal+拉伸15min+8min abs
周日：椭圆机6.7mile Level10 60min 630cal+拉伸15min
在30min和45min的时候HIIT各3次，每次1min 11~12mph,0.5min 5mph
推掉了一次游泳和网球。都去跑步了 |
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m*******r
发帖数: 13263 | 25 那個是hip abduction；NONONO想要翹屁股應該是hip extension吧？
。。 |
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l***a
发帖数: 5114 | 26 啊？悲剧了，
为什么一样是负重练习，这个就是hip abduction？ |
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e****q
发帖数: 1668 | 27 力量训练有快俩月了，每周去gym 3-5次不等，主要练腿（至少两天）。程序就是先跑5
-10分钟热身，然后挨个儿的做器械：leg extension, lying leg curl,
seated hip adduction(Abduction）, hip flexion, standing calf
raise, etc.
刚开始的时候练哪儿哪儿疼，特有成就感，到现在重量加了1.5-2倍了，反而怎么做都
不疼。腿确实比以前瓷实了，但肌肉没长到我要的效果，关键不往大块儿长。更糟糕的
是现在膝盖开始不舒服了，不知道是不是承重太多，leg extension 的时候会有软骨
摩擦的感觉，早上醒来第一次+动腿膝盖会疼一下，然后就没事了。去看过医生，什么都
没看出来，上次说的脚腕的问题照了x光，啥事儿没有。医生说有的人就是这么张的，软
骨容易摩擦 -.-|||
饮食上还是正常吃，反正本来也吃不多，减了米饭改成硬邦邦的糙米和couscous. 练得
时候喝gatorade,练完后有时候喝whey,这周开始吃鱼油和joint supplement.
我这种情况有必要休息一阵子么？我想的是先游泳一 |
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g***l
发帖数: 18555 | 28 HIP ABDUCTION最大重量还要外加三块才能练练的飘过 |
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j**f
发帖数: 7403 | 29 既然写了上身，再写写下身。女生最常见的是dumb-bell lunge，是练四头肌的。
还有啥？ 俺都想不起来了。NND。 hip-abduction and hip-adduction（器械），
是练大腿内侧和外侧肌肉的。如果那个有氧里面的in door rowling machine你能
做到动作正确，那么那么练屁股。自行车也练四头肌（大腿前面膝盖上方大肌肉）。
深蹲等动作（悠着点儿）练HAMSTRING，就是大腿后侧大肌肉。小腿的话，我琢磨
着没必要单独练。
CROSS TRAINING很有效。每天换换不同的，别天天跑步。一周3天跑步，其余3天
CROSS TRAINING：椭圆机不同ＲＥＳＩＳＴＡＮＣＥ不同LEVEL，划船机，楼梯机，
登山机，各种阻力各种角度刺激身体。 阻力大的有氧运动也练肌肉的。：）
哦。提醒一下。这些下身的大肌肉练过以后，已经要拉伸，使劲的拉伸充分，那
腿不要很紧。要很松软很松软。1，对关节好，紧绷的肌肉伤关节， 2， 看起来
好看，肌肉平滑， 3， 帮助肌肉放松， 4， 排除肌肉里的废物。 总之吧，不管俺
说的这4条有几条对，大肌肉得拉伸。至于怎么拉伸？... 阅读全帖 |
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j**f
发帖数: 7403 | 30 趁着你在，问个问题啊。
俺的主要目的是跑步，其他运动基本为跑步服务，跑步为健康服务，为减肥服务，
为心肺服务。俺，女。
俺觉得俺的IT BAND不太好，就是大腿外侧膝盖上面，一直到大腿根。所以俺最近
做HIP ADDUCTION和DIP ABDUCTION，器械，就是大腿外掰和内掰。 可是现在出现
点儿困惑：大的重量，俺掰不动。小的重量，做了３组，回家过两天一点儿不酸疼，
所以估计没效果。郁闷中。有别的器械或者FREE WEIGHTS能练腿内外侧么？
另一个问题，俺做LUNGE，对股四头肌挺有效果的。可是HAMSTRING（大腿后面）
怎么弄？ 俺要是一直做LUNGE,不练习HAMSTRING，这玩儿意会不平衡的，感觉不太
对。能指导一下么？ |
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w******h
发帖数: 194 | 31 这次详细问了教练我应该怎么训练，这是我们商量后暂定的计划：力量训练两天（腿部
为主，腰腹为辅一天；手臂为主，肩胸背为辅一天），有氧或Yoga一天，力量再两天（
下肢一天，上肢一天），有氧或Yoga再一天，休息一天。每次力量训练之前要慢跑5-10
分钟，不算在1小时之内。基本原则是每组器械小重量12次，加5或10或20lbs（分器械
）后10次，再加重量8次。锻炼后的肌肉一定要休息至少48小时。她让我吃蛋白粉，我
觉得我还没到那个阶段，没听她的。
我回顾了一次的训练内容，大家看看如何？
热身8分钟：走一圈，慢跑4圈；
器械练习：1）angled leg press 601：40 lbs 12次；45 lbs 10次；50 lbs 8次；还
比较轻松；2） seated leg press：双腿165 lbs 12次，175 lbs 10次；然后单腿各：
75 lbs 12次，80 lbs 10次；感觉还行；3）hip abduction：100 lbs 12次，102.5
lbs 10次，105 lbs 8次，最后一个重量坚持10秒；有点撑不住了；4）hip adduction
：100... 阅读全帖 |
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M*****a
发帖数: 7122 | 32 侧抬的那个可以把身子往腿反方向压低点。你平时hip abduction做多少磅？这两个练
习我觉得性质差不多。
坚持吧，等做到第十天就不抖了。 |
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w******0
发帖数: 4472 | 33 胸： seated press (machine), bench press(barbell,dumbbell),
上斜板卧推, 蝴蝶夹胸，各种cable。。。
背： rowling machine, lat pull down, pull up , assited pull up
腿： lunge, squat, adduction+abduction(machine), dead lift
其中,squat和dead lift要极度小心。动作非常TRICKY。受伤非常容易。
腰伤了可能几年都很难好。后果自负。：）
嗯，这个我会特别注意的。受伤这个是谁都伤不起啊。好在版上视频教程比较多，打算
先仔细看一遍，熟习基本动作，然后每次练之前热身充足。那么是不是主要练卧推，深
蹲，还有？？多谢 |
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Y****I
发帖数: 309 | 34 这个cf每个box差异很大很大，因为wod基本都是教练自己定的。专门针对ab的wod很少
，但是我个人来说腹肌变化很大，其实更重要的是core的力量，对于我其他运动，例如
篮球，滑雪，游泳帮助很大。每天20-30min的wod，身体保持酸痛状态快一年了，我30
多了，基本没有可能完全recover，不过每天都wod都是针对不同的大肌肉群。我贴一下
今天的wod。最后那个125 GHD situps core再强的人也搞不定，做完得疼死。。。不信
的可以试试看。
我们box加入超过1年的基本都是腹肌男腹肌女，夏天健身房不开空调不开电扇，每天很
养眼。
SEALFIT Purpose
Strength:
4 sets of max hand stand push ups (w/deficit)
Rest 60sec between sets
Work:
100 squats
4 rope climbs (no feet)
75 squats
3 rope climbs (no feet)
50 squats
2 rope climbs (no feet)
25 squats
1 rope ... 阅读全帖 |
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b*****n
发帖数: 684 | 35 第一次在这个版发帖，请大家对我的健身安排指点一下。
情况介绍：男，奔四，6'高，185lb重，不胖也不瘦。从小学到大学一直在体校、学校
的运动队，先田径后篮球，锻炼习惯较好，无需费劲坚持。下肢力量强，上肢偏弱。
身体状态：本来一直打篮球，但是从去年年底起髌骨软化症（膝盖软骨过度磨损）症状
加剧，双腿膝盖不能受力，上下楼梯很疼，不得不停止篮球，先改为游泳，不喜欢，后
改健身，觉得很好。医生的建议也包括大腿肌肉的锻炼以更好地控制膝关节。经过几个
月的锻炼，膝盖症状有了不小的缓解，下楼梯没事了，右腿受力也基本没问题了，左腿
不如右腿，但是也在改善中。只是由于停止篮球，下肢明显比以前脂肪增多。
要求和期望：非健美爱好者，无意练出肌肉块，只是想（1）保持体重（2）减少肥肉（
3）增强上肢及腿部力量
锻炼情况：周一至周五每天一小时，已经有几个月了，顺序是sauna warmup、stretch
、自行车（15分钟）、卧推（10x3）、heel lift（20x3）、腿adduction+abduction（
15x3）、哑铃二头肌屈臂（20x2）、哑铃双臂侧平举（10x2）、卧姿正/侧慢举腿（左
... 阅读全帖 |
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p*********l
发帖数: 26270 | 36 hip adduction & hip abduction
作用太辅助了，光练这两个没什么用处，要想视觉上有变化，练腿主要还是前后两块的
大肌肉(quads & hamstring)，而不是两侧的小肌肉 |
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b*****l
发帖数: 8603 | 37 我今天做warm up的时候才发现的，膝盖做 abduction/adduction的时候，嘎嘣嘎嘣的
响，把我自己吓住了，以前没有这样过。我有半年多都不跑步了，不知道什么原因，有
没有人能给指导一下？先谢了。 |
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N****O
发帖数: 4202 | 38 看完了！已经跟着练了一周了！摘要我回头总结下啊！我目前印象最深的就是作者把屁
股的训练分成了：
glute dominant(bent-knee hip extension,类似bridge)
Glute accessory(abduction之类的）
Quad dominant(类似squat)
Hip dominant(类似deadlift）
Straight-leg hip dominant(类似back extension)
Hamstring dominant(类似leg curl）
我现在照图上这个计划在练。 |
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N****O
发帖数: 4202 | 39 看完了！已经跟着练了一周了！摘要我回头总结下啊！我目前印象最深的就是作者把屁
股的训练分成了：
glute dominant(bent-knee hip extension,类似bridge)
Glute accessory(abduction之类的）
Quad dominant(类似squat)
Hip dominant(类似deadlift）
Straight-leg hip dominant(类似back extension)
Hamstring dominant(类似leg curl）
我现在照图上这个计划在练。 |
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s******n
发帖数: 518 | 40 这么长的文章你都仔细读了，下面这段bleacher report 上的一定也看一下
This is pretty ludicrous, slanted reporting. Anyone can report something as
fact and make it sound convincing. Just look at the deadspin article about
Derek Jeter's "gay sexual relationship." The ESPN report fails to mention
that it is completely legal to tape from the booths, it is only illegal from
the sidelines. Filming opposing teams coaches for signals is still legal
today. When Mike Shanahan was coaching the Broncos he said himself "Our guys
keep a... 阅读全帖 |
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d*****n
发帖数: 754 | 41 这明显是一次商业活动。Google赚大了。
虽然深度学习取得了突破，但要战胜职业顶尖棋手，人工智能还需要新的突破,也就是
解决abductive reasoning. |
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s******5
发帖数: 478 | 42 我看版上人们成天介设想贼人入室都是这样的情景：你们全家在楼上，贼人闯入楼下，
然后你计划要：带头盔呀防弹衣呀，拿长枪啊短枪啊，几秒钟就要妥当呀，守住楼梯口
呀等等。
也有人设想自卫的情景是预知的，贼人出现之前你肯定有时间来准备枪，有时间上膛开
保险等等。
我觉得贼人可不听从你的设想，他会以一种最直接的方式出现，使你的种种假设的情景
准备彻底无用。
看这个例子，大白天，你坐在门口，通过透明的门你看见一个人过来敲门，你一开门就
是一把手枪顶住肚子。版上的高手谁能应付？
前几天有人说过室内佩枪，还真有这个需要的，而且枪要DAO，不要多余的上膛呀开保
险呀的动作，根本就没那时间。
真事：
http://host.madison.com/wsj/news/video/vmix_5eca1576-d1a6-11e0-
This story appeared first in the Sunday edition of the Wisconsin State
Journal newspaper.
Marv Kontney opened his front door. A man in jeans a... 阅读全帖 |
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d**********t
发帖数: 1821 | 43 Amazing 12 year old girl, home alone, shoots home intruder with a glock .40
. The intruder was ALSO ARRESTED arrested in 2011 for allegedly abducting a
17 year old girl.
This story occured in October of 20, 2012.
Here are the details:
BRYAN COUNTY, Oklahoma -
A 12-year-old girl took matters into her own hands during a home invasion in
southeast Oklahoma.
It happened on Wednesday when the girl was home alone. She told police a
stranger rang the doorbell, then went around to the back door and kick... 阅读全帖 |
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S**********s
发帖数: 4534 | 44 Compton? Who would abduct a teenager from there... There are plenty who will
come willingly from that area.
Elder |
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T*********I
发帖数: 10729 | 45 Clayton County police have released the composite police sketches of the two
men suspected of abducting a 14-year-old girl from her Georgia home. |
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E******n
发帖数: 6647 | 46 早饭：半个葡萄柚+1鸡蛋+1碗fat free的牛奶+2oz cheese
11点：1个半葡萄柚+肉糜茄子+1.5oz豆腐
2点被印度人叫去吃了点印度菜，india bread(made with wheat)和花菜还有类似山药
之类的东西。真佩服他们啥东西东用饼包着吃的，而且都用手orz
下午去gym前吃了一个草莓糖- -b
hip abduction里外各30次 + torso ratation 左右10次
椭圆机40min L10 3.8mile 400cal+拉伸10min
晚饭：1葡萄柚+3/4cup low fat cottage cheese+肉糜茄子+大白菜+1小苹果
晚上收腹操 |
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E******n
发帖数: 6647 | 47 早饭：1鸡蛋+牛肉+300ml牛奶
午饭：色拉（1.5cup cottage cheese+1牛油果+3oz tuna+1根胡萝卜+一点芹菜+3oz豆
腐）一半，拌在一起就觉得量很大
晚饭：剩下的色拉
gym椭圆机20min+拉伸15min+yoga20min+torso rotation+hip abduction
晚上葡萄柚2个+一点牛肉
8 min abs
午饭前119.7lb午饭后122lb orz这个差得有点大 |
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E******n
发帖数: 6647 | 48 早饭：1牛油果+3片全麦+3片橙子
上午：1杯咖啡w/300ml豆奶
午饭：香肠芹菜胡萝卜+5只蝦+4oz cream cheese
晚饭：同午饭，去掉cheese
gym hip abduction里外各50下+back extension50下+侧腹肌各25下，拿了个10lb的小
哑铃
spinning 30min 5mile 200cal
今天都没怎么出汗，一天也都没觉得饿，全麦面包的力量很强大
118.3lb |
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E******n
发帖数: 6647 | 49 早饭：2片全麦+300ml豆奶
午饭：绿叶沙拉w/oliver oil&vinegar+一点点鸡肉+一杯black coffee+1包2oz的玉米片
gym:hip abduction 80下+back extension 50下+侧腹肌50下
椭圆机3.55mile 30min Level12 2min-2min 6-8mph的interval training
晚饭：绿叶沙拉w/low fat的spinach dip sour cream
晚上8min abs+后踢腿各50下
119.1lb这几天一放宽carb，体重就蹭蹭往上涨，杯具啊 |
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E******n
发帖数: 6647 | 50 早饭：1鸡蛋+1牛油果+walnuts+coffee w/1cup豆奶
午饭：虾花椰菜+turkey培根炒豌豆玉米，装满470ml的小盒子
下午gym torso rotation 50lb 25*2+hip abduction 50lb 25*2+sit up 20个+lunge
15*4+squart 15*4+spinning20min+拉伸10min
晚饭：chior的banquet，BBQ ribs（2块）, chicken, corn on the cob, potato
salad（一小口）, colesaw, salad, watermellon, hot apple crisp, 1罐diet coke
挺巧的，banquet在gym我平时拉伸的multipurpose room里，我workout的时候看到他们
在布置，workout完进去吃，吃完后跟他们玩，用candy和荧光棒打气球，就像在打羽毛
球，还挺累的@@
晚上8min abs+侧腰腹25+后踢腿10*5+一些push up的练习
rotation |
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