Author: Ross Capuana

Your Weekly Exercise: Squats

What are squats? Squats are very beneficial for both males and females. Squats work out many different body parts at the same time. Squats, just like the bench press, are a powerhouse of a workout and if done correctly you can really gain some serious muscle and, or strength.

Instructions:  I would absolutely recommend a spotter or partner while doing this exercise. I say this because this tends to be a workout that without a spotter you can hurt yourself very easily. You may also use a squat rack if you do not have a spotter with you. You first want to get in position where you will put the barbell on your upper back. You then want to bend down with your buttocks sticking out as you go down. Your head should be slightly up as well. At this point you should have a tight grip, head slightly up, knees bent and buttocks out. Then you want to rise up, and continue the same sequence for as many as you desire.

Primary Muscles Worked: Hamstrings, Glutes, Quads.

Your Weekly Exercise: Pull Downs

What are Lat Pull Down? Pull downs are a back exercise, specifically focusing on the upper back, the lats.

Instructions: There are different variations of pull downs including close grip, medium grip, wide grip, overhand, or even backhand. The wider your go the bigger your back will get. You want to first sit down at the machine with your knees tightly placed underneath the grip that keeps you secure to pull down. Set your weight and grab the bar. As I stated before you can grip it however you want close, medium, wide, overhand, or backhand. You grip the bar tightly as you bring it right down to your chest. Slowly let the bar go back up while still with a tight grip so you do not let go. Follow these steps bringing the bar down and letting it go back up. As always do whatever repetitions are good for you. A spotter isn’t necessary but it could always be beneficial especially because if you are having a hard time bringing the weight down.

Primary Muscles Worked: Upper Back/Lats

Secondary Muscles Worked: Biceps

Top Party Themes You Will Encounter During Your Collegiate Career

Going to parties and being social are things that are sure to happen during your collegiate career. You are also sure to run into these top party themes, and you do not want to miss out. Whether you are in a fraternity or sorority having a mixer, on a sports team, live in a house on or off campus, or just simply like to hang out and party at these houses at your school, you are guaranteed to have a great time at these parties. Below are the top themed parties you are sure to encounter:


This is without a doubt one of the most popular theme parties of all time. This theme consists of people dressing up and wrapping themselves in most likely sheets. Usually there are some clothes underneath the fabric so you can attach your toga to.

This is a good way to either kick off the fall semester or end the spring semester. If you happen to do it in the fall semester it gives everybody a feel as if summer isn’t over. If you do it in spring semester you give everybody a little taste of what summer has to bring.

Foam parties have the potential to be all types of fun. With these themes any kind of clothes that are willing to get dirty and wet are preferable to wear. Depending on the party, there would be machines that just shoot at foam every few minutes. This is an extremely fun theme.

Black light/Graffiti
These kinds of parties are just flat out cool. You will most likely be told to wear a white shirt or some sort so that once you enter the party, whatever is drawn on it with highlighter will show. You can either decorate your shirt prior to the party or usually there are highlighters going throughout the party so you can write a message on a friend, or stranger’s shirt!

ABC – Anything But Clothes
This doesn’t have to be what it sounds like. An ABC party can be very fun to prepare for. The point is to not wear something like a normal t-shirt, or shorts. For instance I once taped an entire deck of cards to my tank top and basketball shorts. I was wearing clothes obviously but the point of the costume was that I was just a deck of cards. Garbage bags I’ve seen many times, that is probably the easiest costume to create. All you really have to do for that is cut a whole for your head and your arms, and costume is complete!

High school Stereotypes
This is a fun mixer because it’s almost like Halloween. It’s like Halloween because you get to dress up as something that you are not. Or you can dress like you did in high school and follow that stereotype. Jocks, cheerleaders, nerds, anything you can think of that you are high school stereotypes you can dress as. This is a fun theme for sure.


And if you are having trouble coming up with a costume, check out these 151 easy last-minute ideas!

Part 1: Top 15 College Uniforms

There are hundreds upon thousands of colleges and universities that participate in college football, but right here, I will list some of the top uniforms in the game today. There have been many new uniforms released within the past year. Many of them are produced by Nike. Nike Pro Combat jerseys and they certainly have a new style and look awesome. Adidas and other major brands have produced many college uniforms as well. This is part one of just a 2 part series where I will list teams 15-8. 

15). Rutgers University

Rutgers new Nike Pro Combat jerseys look great. Nike utilized the black, red, and white color scheme that Rutgers has always had but in a new way. They have three new Nike jerseys that consist of all black, all red, and all white. These uniforms look great compared to their older jerseys which seemed a little outdated.

14). Oklahoma State Cowboys

The Cowboys also have these new Nike Pro Combat jerseys. These jerseys have a more metallic jersey but again, Nike has done a great job with the futuristic look. A very metallic look with the silver and burnt orange.

13). Wisconsin Badgers

Adidas produces the Badgers newest uniforms. There is just a flat “W” on the front of the jersey along with the same “W” on the helmet in red. I think the style is very sharp and that’s what stands out on these red and white jerseys. One of their uniforms is all red with a black helmet which looks great.

12). Wyoming

Wyoming uses an awesome camouflage in their newest jerseys. They incorporate the camouflage in the majority of the shoulder pad area. Yellow, blue and grey camo along the shoulder pads along with all white jerseys is a really cool look.

11). University of Missouri

Nike is the producer of these jerseys. Something that stands out in these is the large helmet decal/logo. The large yellow tiger on the black helmet really stands out and it makes the entire uniform.

10). Michigan Wolverines

The Wolverines are a team with classic jerseys; very similar to a team that I will name in part two of this series so there wasn’t much changing. What changed was again, the sharpness of these jerseys. The navy blue and yellow will forever remain the colors of Michigan, and this is the reason these classic jerseys rank number 10.

9). Utah State

Utah States newest uniforms are one of my favorites. They also went with the Nike Pro Combat uniforms like many other college teams have. Navy blue, white, and grey uniforms are also hung in their locker rooms. The navy blue jerseys are my favorite, along with the navy blue helmet. Nike seems to have done a great job with every college they have been a part of.

8). West Virginia

West Virginia made huge changes to their jerseys for this 2012 college football season. These jerseys are an all grey uniform with blue stripes. Like every team they stuck with their traditions colors but added a lot of style into these new jerseys. Not only do they have the grey uniforms but they are also equipped with blue, yellow, and white uniforms as well.

These listed are a few of the best uniforms in my opinion in college football for the 2012 season. I just ranked teams 15-8, and will have teams 7-1 in Part 2 of this piece. Stay tuned!

Difference Between Division 1 & Division 2

College sports are divided up into conferences of course such the SEC, the Big 12, Big East etc. They are also divided into divisions such as Division 1, Division 2, Division 3, and even just club teams. But what determines what division they should be put in? What are the major factors that go into this decision process?


Money is something that goes into the decision process if a team should be placed in Division 1 or not. A team must be able to pay for all the things they need to such as travel, equipment and more. Division 1 sports travel all over the United States depending on their schedules. Division 3 teams tend to stay in the same region or area to play their games unless they are involved in tournaments.

Size of School

There do seem to be many more schools in Division 1 that are bigger but it is definitely not true that it has to be a big school to be D1. There are a handful of smaller colleges that are placed in Division 1. Duke University is considered a medium sized university and they are without a doubt one of the most legendary basketball teams of all time. Of course this also means that larger schools can easily be placed into Division 2, or 3.


There is a major difference in scholarships within D1, D2, and even D3 schools. The difference is not in money, but it is in what kind of and if any scholarships can be given on. For instance Division 1 sports are allowed to give their student athletes full athletic scholarships. D2 schools are allowed to give partial scholarships. Then there are Divisions 3 schools in which they are not allowed to give away athletic scholarships.

These are without a doubt the three major categories that go into the decision process with whether or not each college sport is to be put in Division1, Division 2, or Division 3.





Decision Process When Trying To Choose The Right School

Choosing the right college for yourself when coming out of a high school is one of the toughest decision a young adult has to deal with. There are so many different things that a person needs to think about before making this decision including these listed.

–        Location

Location is an extremely big deal when choosing a college. There are just so many factors involved when it comes to location. One thing for many people especially young men and women is that it is hard for them to move far away from home. Many people like to stay close to home. Going to the other side of the country is a tough thing to do. On the other hand some people would love to be far away from home, and I certainly don’t blame them, it must be an amazing experience.

–        Size of School

Small, Medium, or Large school? Which is right for you? This goes into a decision process and it’s a simple category. These facts are very easy to find. It’s simple, do you want to go to a small school in which you will know mostly everybody on campus. Some people find this helpful and then some people on the other hand want to go a larger school where they have the opportunity to meet hundreds upon thousands of different people.

–        Major

Do they have your major? There are tons of schools that have limited and also different majors. Majors such as Business and very popular majors are easier to find and are listed in most colleges and universities. But then there are the rare majors that are just not listed throughout all schools, which lower your choices of school.

–        Friends

Where some of your friends go also plays a role in your choice of college. Come to think of it, this should not change your choice of college but for some reason it sways people back and forth. Growing up and being with your friends for so many years and then just separating is a tough thing to do but you and your friends may have a different perspective when it comes to college choices. You may just have to split up, but don’t worry, you will meet many more friends in your collegiate career and winter breaks and summer breaks you have all the time you want to spend with them.

–        Price

How much a school costs is a major cause of where students end up going as well. Tuition is at an all-time high and the price of school may not even be your decision. For most students going into college they have had part time jobs here and there but they are in way shape or form ready to pay for college costs. Parents or guardians are usually the ones either paying for school, or getting loans and so on. Searching for prices of school shouldn’t be a hard category to find either. Costs of tuition, room and board, meal plans and all that are usually listed on all school sites.

What’s Your Strategy Towards Note Taking in a College Classroom?

There are multiple ways in which college students pay attention in class, there are also different ways in which college students take notes. Some students simply have a photographic memory (which is unfair) and do not even have to take notes. Then there are students like myself who need to write everything they hear down so that they can go back and study. What kind of note taker are you?

–        Read and Revise Given Notes

Some professors give out printed notes to students. They may even attach notes in emails, or through websites given through the school. I was given this opportunity during the fall semester, and I first thought it was great. I didn’t have to write a single thing down, and I figured I can just go back to the dorm, revise the information, and I’ll be fine. That wasn’t the case. I feel that it is much harder to retain the information when the notes are done for you. Many other students love this strategy though. It’s a lot more organized and all that’s needed is a little review.

–        Notes Through Electronic Device i.e. iPad, Laptop

Taking notes through your laptop is a great idea. Or is it? Many of my professors actually do not allow any electronic devices in class, which to me, does not make sense but you have to abide by the rules. But does taking notes on your electronic device help you more, or less? I feel there are pros and cons of this tactic. The pros are that your notes will be absolutely organized. For me, my note taking tends to be very messy so taking notes on my computer is a great thing. You are also less prone to missing notes considering typing is a lot faster than most people’s handwriting. The cons are things such as Facebook and Twitter, which students tend to lean on more when an electronic device is around, rather than taking notes.

–        Notebook and Pen

Then there is the traditional note taking strategy in which you listen to your professor and write it down. This, I believe is the best way to go about taking notes. I feel as if you can customize however you want these notes to be. You can write whatever you like to get it through your head, and on top of that I believe that it is known fact when you write things down they stick in your head more. Of course when you are using an electronic device you are technically writing it down as well, but I don’t think it has the same impact as when you put pen to paper.

Pay 4 Play in College Sports

Some of you may know what Pay 4 Play is in College sports, but some of you may not. Read here to take an in depth look at what is really means to be in a Pay 4 Play system.

Student athletes are not allowed to be given money nor are they able to receive incentives to play for a college or university. These rules apply for high school students as well. They are allowed to receive scholarships though, which pays for their tuition, room and board or whatever their scholarship may apply to. This is where confusion comes into play. Why should student athletes not be able to receive money or incentives for playing sports but they can receive money in the form of scholarships? To me these things sound very similar and it should be allowed. The crazy thing is, is it still happens behind closed doors. Students are still getting paid whether it is in cash or different forms of cash like gifts such as cars, televisions and so on. Students and agents continue getting caught, but there are many who aren’t. A decision needs to be made by college officials, and many believe that student athletes should begin getting paid

Many schools especially lower division schools are not allowed to give athletic scholarships out. Guess what happens when they can’t give out athletic scholarships? They find themselves giving academic scholarships to athletes. That is something that can be investigated but I assume that higher ups in colleges don’t find it effective, or even worth it to investigate.

LeBron James is somebody who didn’t even attend college and was thrashed for driving a Hummer. Many say he was receiving these incentives during high school which is also illegal. Many found it hard to believe that this very phenom, who had been living like a normal teenager, was seen out of nowhere driving a Hummer. Tyrell Pryor of Ohio State University was another one. He was actually caught by Ohio State University and the higher ups of receiving these incentives and ended up paying the price. Reggie Bush, former USC running back, and current Miami Dolphins running back just recently sent his Heisman Trophy that he received in 2005 because of sanctions that he was found guilty of. Cam Newton, Eric Dickerson, and AJ Green are just a few others who were accused with pay for play accusations during their college careers.

In my opinion, I believe that student athletes should be paid to play. I simply do not see why not. The fact is that these schools are making profits on concessions; commissioners of conferences are making money off of new television deals, and tons of other ways they are making money. The thing here is who makes them this money? It’s the players who are working their tails off to one day become professional, but yet they cannot get any compensation? This is a tough decision that I’m sure is brought up several times, and I’m positive one day a deal will be made in which the student athletes who put in all this work will be compensated as they should.

Your Weekly Exercise:Push Ups

What are Push Ups? We should all know what push ups are as we have been doing them for years. I remember way back in elementary school during gym class we were first taught how to do push ups. This may possibly be one of the most underrated exercises ever. This is a phenomenal exercise to build up the chest. Maybe people don’t realize the impact because they are not using weights but that is certainly not the case. Set a target with these, and hit that target daily or even every other day and you are certain to build your chest along with your triceps.

Instructions: No weights needed here, unless you are very strong in that case some people put weights on their back. A spotter or partner is not needed for this exercise either. You want to have your feet very close together. You also want your arms to your side lined up right about at your shoulders. You simply push up, and right back down. There are various different ways to do pushups though. You can do the diamond type in where you put your hands flat on the floor in the shape of a diamond and push up, and back down. These are a lot harder than normal pushups. You can also do a wide push up where you put your hands flat on the ground but wider. You can even do incline and decline pushups. You can do these by either having your feet raised up on a chair or any raised object and do your push up. You can also have your feet flat on the ground and your hands on an object or chair. If you do a circuit of all these different types of pushups you are guaranteed an excellent workout.

Primary Muscles Worked: Chest

Secondary Muscles Worked: Triceps


Your Favorite Olympic Athletes: Where Did They Attend College & What Were Their Majors?

Ryan Lochte, Michael Phelps, Gabrielle Douglas are all Olympic stars for the United States and with the Olympics just coming to an end, has anybody wondered where these stars attended school? What did these athletes major in? What athletes decided to forgo college and turn pro? Who did not finish their collegiate careers? And in some instances such as sixteen year old Aly Raisman’s case, where will she end up for her collegiate career, and what will she major in?

Michael Phelps – U.S. Olympic Swimmer
School: University of Michigan
Major: Sports Marketing/Management

Ryan Lochte – U.S. Olympic Swimmer
School: University of Florida
Major: Sports Management

Gabrielle Douglas – U.S. Olympic Gymnast (Only 16 years of age)
Home Schooled (High School)

Alexandra Raisman – U.S. Olympic Gymnast (Only 18 years of age)
School: Attended Needham High School
Plans on attending the University of Florida           

Jordyn Weber – U.S. Olympic Gymnast (Only 17 years of age)
School: Attended DeWitt High School
Plans on attending UCLA

Missy Franklin – U.S. Olympic Swimmer (Only 17 years of age)
School: Attended Regis Jesuit High School
University of Georgia, USC, and the University of California are just some of the few choices for Missy Franklin. 

Kerri Walsh Jennings – U.S. Beach Volleyball Player
School: Stanford University
Major: American Studies
Misty May-Treanor – U.S. Beach Volleyball Player
School: Long Beach State
Major: Kinesiology/Fitness 

Allyson Felix – U.S. Track and Field Athlete
School: University of Southern California (USC)
Major: Elementary Education 

Lolo Jones – U.S. Olympic Track Athlete
School: Louisiana State University (LSU)
Major: Economics
Carmelo Antony – U.S. Men’s Basketball Player
School: Syracuse University
Anthony played just one season with Syracuse 

Diana Taurasi – U.S. Women’s Basketball Player
School: University of Connecticut
Major: Sociology
Hope Solo – U.S. Women’s Soccer Player
School: University of Washington
Major: Speech Communication 

Andy Roddick – U.S. Tennis Player
Roddick did not attend College, as he went professional at a very young age around 17 or 18. 

April Ross – U.S. Olympic Beach Volleyball Player (Teammate of J. Kessy)
School: University of Southern California (USC)
Major: International Relations 

Jennifer Kessy – U.S. Olympic Beach Volleyball Player (Teammate of A. Ross)
School: University of Southern California (USC)
Major: History

It’s interesting to see what these professional athletes have done during their college careers. It’s even more interesting to know that some of these high paid Olympians even skipped college or just played for a year or two such as Carmelo Anthony. Many athletes that do not finish getting their degree before turning pro do happen to return to school during, or even after their pro careers.