Training - Wednesday 30th July 2008

Warmup
Treadmill: 10minutes light

Main
Closegrip bench; warmups, 150(330)x5, 165(363)x5
Closegrip 3board: 165x6x3
Medium Grip Floor Press: 100(220)x6, 120(264)x6, 140(308)x6

Other
Pushdown machine: 4sets to 60x15x2
Row machine (multi grip): 47x15, 61x15x7
Stretch/roller

Notes
Right shoulder was feeling beaten today. Everything was strong, but just hurt doing it. I am only slightly sore from deadlifts, which is very good, but I required the treadmill to get everything moving.

Training - Tuesday 29th July 2008

Other
Cycle: 20minutes moderate (#2/35kmh)

Notes
Watching German MotoGP, its wet.

Training - Tuesday 29th July 2008

Warmup
Treadmill: 10minutes moderate

Main
Sumo deadlifts: warmups, 160(352)x3x4
Conv Pulls off plates: 140(308)x6x4
Stretch

Other
Seated Leg Curls: 3sets to 89x6
Swissball Abs: 0x12x3
Stretch

Notes
Nice and confortable for deadlifts. Back feels stiff, but not too bad for the first day back. Will stretch again after tonights cardio. Otherwise fine.

Training - Monday 28th July 2008

Main
Bench: warmups, 160x1, add shirt(EHPHD), 160x1(nt), 200x1(t), 210x1(t)

Other
St bar machine row: 67x15x4
Facepulls: 36x15x4
Xtrainer: 10minutes (#4/60-75rpm)

Notes
Forgot my belt, so the shirt wasn't feeling that great, but I managed to touch with 200-210, unfortunately, there was also not a whole heap of 'pop' from the chest.

Training - Friday 25th July 2008

Warmups
Band Pushdowns + Band Rows: 2px15x3

Main
Bench+dm: warmups, 90x3x8
Bench(long pause): 100x6, 130x6, 150x6, 150x3
Shoulder press: 67x6x4

Other
Chins: 0x5x3
Neutral grip Rows: 67x10, 84x10, 96x10
Shrugs: 96x15, stackx15
Treadmill: 10minutes moderate/hard
Rear delt machine: 47x15x3
Stretch

Notes
Triceps felt tired and sore. The 'speed' bench was OK, but the fatigue was digging in on the bench, the second set of 150 was a waste. Otherwise, OK.

Training - Thursday 24th July 2008

Other
Leg Press: warmups, 140-15x3x8 (@8)
Seated Leg Curls: warmups, 75x6x6 (@8)
Hyperextensions: 0x6x6
Stretching
Rower: 10minutes (2:10/500m)
Stretch/roller

Notes
Still rather sore lower, but by the time I got up to the work sets I was feeling a bit looser. Nothing too hard, but felt good. Surprised at the performance on the rower, as I haven't played on that for awhile. Was all over the place to start with, but smoothed out after 5minutes.

Training - Wednesday 23rd July 2008

Warmups
Cycle: 10minutes light

Main
Closegrip: warmups, 140x5, 160x5
Closegrip 3board: 160x6x4
Db Press: 35x6, 52.5x6, 57.5x6x2
Pushdowns: 4 sets, up to 60x15

Other
Machine High Row: 60x10x3
Pulldowns: 60x10, stackx10x2
Shrugs: 90x15x3
Stretch

Notes
Legs are sore. Closegrip was OK, but not great. Especially as I had to train off a normal bench, which makes everything a bit wonky. Lots of work will probably kill me tomorrow.

Training - Tuesday 22nd July 2008 PM

Other
Cycle: 20minutes (light)

Notes
Watching the Laguna Seca MotoGP Round. I do not think it was as impressive as some of the press has made out. It was good.

Training - Tuesday 22nd July 2008

Warmup
Stretching n stuff

Main
Squat (1min rest): warmups, 125(275)x2x12
Front squats: 60x6, 80x6x3
Stretch

Notes
Lost my protein/carb drink somewhere at home, or on the road traveling to the gym, so I got hungry during the (short) session. The lower body stuff hurt the hammies/quads nicely. Lower back is mildly sore now, but will track it to see how it responds. Cardio tonight and then I will do some more stretching. Legs will definitely be sore.

Training - Monday 21st July 2008

Warmups
Band Pushdowns+Band Rows: 2px15x3

Main
2board: Warmups, 180x1, add shirt(EHPHD), 180(396)x2, 220(484)x2, 230(506)x2, 240(528)x2, 250(550)x2
1board: 235(517)xdump
Bench: 100(220)x15

Other
X-Trainer: 10minutes (#4/60rpm)
Stretch

Notes
First day into the new routine, and wearing the shirt. Arms are still too tight for me to get the shirt seated as nicely as I would like, but that will come down as I diet a bit more. 2board felt great, but once I got down to 1board I held to touch and popped out of the shirts bubble and dumped it. Shirt bit hard, and left a lovely petechia around the collar line.

Training - Wednesday 16th June 2008

Other
Cycle: 40minutes moderate

Notes
MotoGP, well, Assen, Edwards made the race watchable.

Training - Thursday 10th July 2008

Warmups
Bandpusdowns + band rows: 2px12x3

Main
3board(paused): warmups, 140x5, 165x4, 192.5x3x2, 220x3, 230x3, 240x3, 220x3
2board(paused): 210x3
1board(paused): 200x3
Stretching

Other
Single Leg Leg Press: warmups, 100x3x3, 110x2x3
Seated Leg Curls: warmups, 89x3x5
Machine Row: warmups, 110x3, 117x3, 124x3, 131x2, 138x2x2
Stretching

Notes
Shoulders were tight and sore enough for me to almost call the session off, but I got in as I am taking a week off next week. The 3board went well, and I decided to push it a bit higher, which was untidy (but done), then I dropped the boards down, which felt OK.

Training - Tuesday 8th July 2008

Warmups
Treadmill: 2minutes light
Xtrainer: 10minutes (#1/80rpm)

Other
Seated Leg curl: warmups, 94.5x3x5

Main
2board(paused): warmups, 127.5(281)x5, 152.5(336)x5, 177.5(391)x5x2, 190(418)x4x5
Pec Dec Flyes: 47x10x5

Other
Machine Rows: warmups, 89x4x5
Stretch

Notes
Cold again. The lockout was painful until I was fully warmed up, which was somewhere around the top weight.

Training - Monday 7th July 2008

Warmups
Band pushdowns+band rows: 2px15x3

Main
1board+dP+dM: warmups, 35(77)x5, 57.5(127)x4, 77.5(171)x3x2, 100(220)x3, 105(231)x3, 110(242)x2, 117.5(259)x2, 125(275)x2, 100x3x2
Dips: 0x5x6
Pec Dec flyes: 47x10x5
Rear delt machine: 47x10x2, 64x10, 75x10, 84.5x10
Stretch

Other
Single leg Leg Press: warmups, 100x3x7
Stretch

Notes
Coldest morning of the year, so I was well wrapped up. Everything was fatigued and I was not really warmed into the bench work until the doubles, so hitting 125 for the double was nice. Legs are feeling better and the rear delt machine hit the mark today.

Training - Friday 4th July 2008

Warmups
Treadmill: 7minutes

Main
Floor Press: warmups, 117.5x6, 140x6, 152.5x6x4
Pushdown machine: 5sets upto 83.5x6

Other
Seated Leg Curl: warmups, 94x3x5
Machine Rows: warmups, 91.5x4x4
Stretch

Note
Definately sore and tight around the shoulders today. Otherwise a simple enough day.

Ubuntu - wireless

Well, the touching of the wood didn't stop the same demons coming back. Wireless is dropped occasionally, and rebooting occasionally stalls. Bleh.

Training - Thursday 3rd July 2008

Main
3board(paused): warmups, 140(308)x5, 165(363)x4, 192.5(424)x3x2, 220(484)x3x6
Pec deck flyes: 47x10x3
Rear delt machine: 47x10x3

Other
Single Leg Leg Press: warmups, 100x3x3, 110x2x3
Standing Leg Curl: warmups, 36x6x4
Stretching

Notes
Quick afternoon session. Weight was strong, but the body was feeling quite beat after a very late night (work/ubuntu related...).

Ubuntu - 7.1 Gutsy - Asus F5R Wireless

Last time I installed Gutsy, I had some issues with wireless, but after messing around endlessly with it tonight (2.30am now...) i have decided to write down exactly what I have done to get it working.

1) Fresh install of Ubuntu 7.10 Gutsy Gibbon.
2) Downloaded version of ndiswrapper as listed here.
3) Installed ndiswrapper in this order

ndiswrapper-common
ndiswrapper-utils
ndisgtk

4) Added the following to /etc/modprobe.d/blacklist ('sudo gedit /etc/modprobe.d/blacklist')

blacklist BCM43xx
blacklist b43
blacklist b43legacy
blacklist ssb

5) Used Windows Wireless Drivers application (System>Administration>Windows Wireless Drivers) to install Windows Wireless Driver (which I stole from HP here) called bcmwl5.inf (Ubuntu also grabs other things)
6) Edited /etc/modules ('sudo gedit /etc/modules') and added this at the bottom

ndiswrapper

7) rebooted (a couple of times)

This worked. When I previously had Gutsy installed, I used to have intermittent problems with wireless dropping out when logging in, but so far, this has just worked (touch wood). I will update on the consistency of this working, as it was the most frustrating thing I had with Ubuntu, as I prefer wireless for my network access, because it means I can sit on my recliner.

Ubuntu - A step back

Ok, I have given up on the headache that is known as Hardy Heron. Sure its new and pretty, but it didn't like my system, and I would rather spend my evenings reading stuff, or playing on the net than fixing problems, crashing or just annoying the hell out of myself.

So I have gone back to Gutsy Gibbon, which should be better, I hope, as long as it works of course. I think it will take a wee while to get rolling correctly, as I have had errors already that did not happen the last time I installed it... at least 'I think'

Hey, its only 12am.

Training - Tuesday 1st July 2008

Warmups
Band pulldowns+band pushdowns: 2px15x3

Main
2board(mostly paused): warmups, 127.5(281)x8, 140(308)x7, 152.5(336)x6, 165(363)x5, 177.5(391)x4, 190(418)x3x2, 202.5(446)x2x2, 215(473)x1x2, 202.5x2x2, 190x3x2, 177.5x4, 165x6, 152.5x8, 140x10, 127.5x12
A1: pec dec flyes: 61x10x5
A2: rear delt machine: 61x10x5

Other
Machine Rows: warmups, 103x3x3, 105.5x3, 108x3
Seated Leg Curls: warmups, 89x4, 87x4x4
Stretch
Fake RH: 0x25
Machine Curls: warmups, 45x10x3
Stretch/roller

Notes
A nice day, but cold and tired. I could have fallen asleep on the bench, but I got my second wind back on the downward part of the pyramid. Should do some cardio tonight if my cycle hasn't frozen.