Training - Friday 28th November 2008

Other
Rower: 4ominutes (2.12.5/500m)

Notes
Took it easyish for the first half, but then thought I could hit 9000m by the finish so I started to push a bit harder, then a bit harder and a bit harder. I finished just over 9000m, but now am feeling half dead.

Training - Thursday 27th November 2008

Other
Incline Press: warmups, 100x12, 107.5x8, 100x8
Closegrip Bb Row: 90x12, 100x8, 100x10
Pec Deck: 89x12, 101x12, 101x8
Neutral grip rows: 68x12, 96x12, 101x12
Side Raises: 11.5x12, 15.5x12x2
Snatch grip machine shrug: stackx20x2
Pushdown machine: 41x30
Pec Machine-forearm: 96x50, 110x40
Curl machine: 30x30
Treadmill: 10minutes (1.0 incline, 6kmh)

Notes
Felt reasonable, but the drop off occured quickly especially in triceps. No creatine must be havign some fun with it all.

Training - Wednesday 26th November 2008

Other
Cycle: 40minutes (#2-3/36-39kmh)

Notes
Reasonably light workout, but still boring. Watching a documentary on Akhenaten.

Training - Tuesday 25th November 2008

Other
Squat: warmups, 170x3, 182.5x3
Good Mornings: warmups, 160x3, 172.5x3
Leg Curls: 61x25
Standing calf raises: stackx20x3
Leg Extension: 68x25
Stretch
Rower: 20minutes (2:12.4/500m)
Treadmill: 20minutes (1-1.5incline, ~6kmh)

Notes
A nice day. Squats and good mornings felt strong and weights are up in a nice range. I also could do my belt another notch tighter, relatively easily, so that's good.

Training - Monday 24th November 2008 Pt2

Other
Walking: ~1hr

Notes
Still hot, but the muggyness converted to rain on the way home from the shop. Then when I got home, I stood out in the rain to cool down.

Training - Monday 24th November 2008

Other
Floor Press: warmups, 165x4x2
Rows: warmups, 120x4x2
Shoulder press: warmup, 84x6
Pec Deck: 61x30
Neutral grip row: 61x30
Curl Machine: 70x6
Pushdown machine: 74x6
X-Trainer: 20minutes (#4-6/70-80rpm)
Stretching

Notes
Hot and Muggy today, but everything went well. Floor press is the heaviest I have ever done on the movement, and it was not overly hard. I need to bring my wraps and chalk to make it a bit more comfortable, especially as sweating makes gripping the bar nearly impossible. Really sweat it up on the Xtrainer, which is good stuff.

Training - Sunday 23rd November 2008

Other
Cycle: 40minutes #3-5/35-40kmh

Notes
Hot, but not too bad. Finished DeathProof... strangely he was not actually Death Proof.

Training - Friday 21st November 2008

Other
Cycle: 15minutes, 5minutes warmup, 10minute @9-11/100-120rpm
Die
Treadmill: 20minutes, incline 1.0, 5-56kmh
Rower: 20minutes (2:17.4/500m)
Stretch/roller

Notes
Harder cardio session today, yesterday my cardio involved walking to school and back 3x and then again this morning. Feeling beaten now.

Training - Thursday 20th November 2008

Warmups
Treadmill: 4minutes moderate

Other
Incline Bb Press: warmups, 100x12, 100x8, 80x8
Bb Row: warmups, 80x12, 85x12x2
Pec Deck Flyes: 75x12, 101x12, 108x10
Pulldowns: 60x12, 74x12, 74x10
Side laterals: 10x12, 11.5x12x2
Rear Delt machine: 68x12x2
Pushdown machine: 36x12, 46x12
Curl machine: 30x12, 40x12
Playing around with pec deck for forearms

Notes
Time to puke. The drop off was very quick in the bench sets, but seemed to get better one I got through it all. Was a lot of work and definitely felt pumped afterwards.

Training - Tuesday 18th November 2008 - pt2

Other
Cycle: 20minutes #2-3 ~36kmh

Notes
Slowly working my way through the movie "Deathproof"

Training - Tuesday 18th November 2008

Warmups
Treadmill: 4minutes

Other
Squat: warmups, 150x6, 160x6
Good Mornings: warmups, 140x6x2
Standing Calf Raise: warmups, stackx12x2
Stretch
Leg extension: 61x25
Standing leg curl: 24x25
Xtrainer: 20minutes (~1incline, 5-5.8kmh)

Notes
Back felt a bit wonky this morning, so I wore my belt on these. Felt ok, but still not in the groove. I have some more cardio to do tonight.

Training - Monday 17th November 2008

Warmups
Treadmill: 3minutes all over the place

Other
Floor press: warmups, 160x6x2
Rows: warmups, 90x6, 100x6x2
Shoulder press machine: 71x6
Db Flyes: 26x25
Neutral Grip Rows: 61x25
Snatch grip Shrugs: stackx25
Xtrainer: 10minutes (#7-8/75-90rpm)
Treadmill: 30minutes moderate (~1.0incline, ~5-6kmh)

Notes
Felt reasonable, but not top of the world. I have altered the program to put the strength movements at the start of the week and on the same day, so when I am feeling the 'freshest'. I will probably drop the reps on floor press next week.

Training - Friday 14th November 2008

Warmups
Treadmill: 3minutes

Other
Box squat: warmups, 160x3, 180x2
Squat: 70x5x2
Seated Leg Curl: warmups, 68x12, 75x12x2, 68x12
Leg extension: 68x30, 75x15
Treadmill: 30minutes (6.0kmh + incline that didn't work properly)

Notes
Squats went OK, but the back felt a bit off on the 180 set so I cut it short. Everything else was comfortable.

Training - Thursday 13th November 2008

Warmups
Treadmill: 5minutes moderate

Other
CS Row: warmups, 90x6x2
Pec Deck Flyes: 82x12, 96x12, 103x8
Neutral grip rows: 61x25, 68x15x2
Pushdown machine: warmups, 64x6, 40x20
Machine Curls: 60x6, 30x20
X-Trainer: 20minutes (#2-4/70-80rpm)
Treadmill: 20minutes (#2incline, 5-6kmh)
Stretch/roller

Notes
Nothing too extreme today, but did a whole heap more cardio stuff. Legs are still tired from the Tuesday, but I also did 25minutes of cycling last night.

Training - Tuesday 11th November 2008

Warmup
Treadmill: 5minutes light/medium

Other
Seated Leg Curl: warmups, 61x6, 82x6, 96x6, 98.5x6
Squats: warmups, 100x8, 120x8
Lying leg curl: 18x30, 30x30, 36x20
Treadmill; 5minutes light

Notes
Reasonably quick session, felt good. Should have gone heavier on squats but it felt good working into the groove.

Training - Monday 10th November 2008

Warmups
Treadmill: 7minutes moderate

Other
Floor Press: warmups, 140x6, 150x6, 155x6, 160x6
Pullups: 0x10, 0x8
Pulley rows: 70x12, 84x12x2
Pec Deck Flyes: 54x25, 61x20
Pec deck forearm stuff: lots, up to 102x10 +max hold
Cycle: 9minutes, (warmup, 5x20:40@10-12, warmdown)
Stretch

Notes
Didn't feel great going into this, and it was as hard as expected. The forearm work with the pec dec involved moving the handles so they are together, and gripping them, doing some reps and some holds. Felt good. Cycle nearly killed me and I still want to vomit.

Trainng - Friday 7th November

Other
Tbar rows: warmups, 50x6, 60x4, 55x5, 50x6x2
Incline Db Press: warmups, 41.5x12x2, 47.5x12
Machine bench: 60x12, 96x12, 82x8, 75x12
Machine row (neutral): 61x20, 61x15x3
Xtrainer: 20minutes @4 ~70rpm

Notes
Garbage day

Training - Wednesday 5th November 2008

Warmups
Treadmill: 5minutes hard (high incline)

Other
Seated Leg Curl: warmups, 68x6, 75x6, 82x6, 89x6x2, 82x6
Bulgarian Squat: warmups, 50x8x3
Lying Leg Curls: warmups, 30x25x2
Seated Calf Raise: stackx45
Treadmill: 10minutes moderate
Stretch
Cycle: 20minutes, warmup, 4x120sec (7-9, 110+rpm), warmdown

Notes
One day late, but otherwise an ok session. The leg extension machine was broken so I skipped any extra work in that regards.

Ubuntu

The wireless stuff did not work, even with a completely new install of 8.10

It saw the network, but would not connect.

So, currently, I am going to do a fresh install of XP over everything and give ubuntu a break for awhile! Fighting endlessly with the wireless has ended most of the enjoyment.

I ran the live disc off my main box, and it appeared really nice. The key difference is that my main box runs off an ethernet connection to the interwebz, so it just ran nicely. Broadcom wireless FTL.

I am getting another couple of gigs worth of memory shortly, so once I get that, I will install 8.04 onto a USB key and use that to play with Ubuntu for a bit, but at the moment, I think a break is required.

Training - Monday 3rd November 2008

Other
Floor Press: warmups, 120x6, 130x6x3, 140x6, 150x6
Pullups: BWx8x3
St Bar Cable Rows: 3sets to 84x12
Db Shrugs: 32x12, 47x12, 57x8(grip)
Pec Deck Flyes: 64x25, 84x15
Side Raises: 8x25, 9x15
Stretch

Notes
Had a weekend that was a little too good for food, so this workout made me swole(bro!). Felt reasonably strong, but was only working into these movements so only floor press was 'hard'. Threw some shoulders in on the end for something else to do. I should be doing cardio later, but my computer might get in the way.

Ubuntu purty

I have been using the Dark theme for Intrepid Ibex, but I found this Dust Theme the other day. It looks pretty nice, so I will be playing with it later as well.

Ubuntu 8.10 Intrepid Ibex

Well, I have been having issues with Ubuntu that have put me off using it very often recently. So I downloaded and installed 8.10 last night. Once again I have issues with the wireless setup, but there appears to be some hope.

In the tutorials and tips section of the Ubuntu Forums there is a post on how to get Broadcom wireless working.

Apparently, Broadcom have released a linux based driver, for the Dell Ubuntu Laptops, but this appears to allow others using similar wireless chipsets the ability to steal the driver and get it working.

Pretty much on the Hardware Driver Manager where you get the controlled drivers running, there is an option for Broadcom STA drivers, which is the one to choose, rather than the B43.

I will try it out when I get home, as I had no real luck with ndiswrapper or the Broadcom B43 drivers (it did work - once - when I was plugged in via ethernet) and see how I get on.

My laptop (ASUS F5R) runs a Broadcom Corporation BCM94311MCG wlan mini-PCI (rev 01) wireless card. In the thread listed above, there are only two or three mentions of that particular card, with all of them being successful with the Broadcom STA drivers.

Hopefully mine will be as well.