OOO.105 30-15 Upper Body
PUSH UPS 30
WIDE PULL UPS 15(1)
PUSH UPS 28
WIDE PULL UPS 16
MILITARY PUSH UPS 21
CHIN UPS 13(2)
MILITARY PUSH UPS 16
CHIN UPS 12(1)
WIDE PUSH UPS 19
CLOSE GRIP PULL UPS 11
WIDE PUSH UPS 11
CLOSE GRIP PULL UPS 10
DIAMOND PUSH UPS 10
CHIN UPS 12
DIAMOND PUSH UPS 11
CHIN UPS 11
STAGGERED PUSH UPS – L 11
SWITCH GRIP PULL UPS 11
STAGGERED PUSH UPS – R 11
SWITCH GRIP PULL UPS 10
PUSH UPS TO CHATARANGA – P 10
SWITCHED HANDS PULL UPS – RF 15
PUSH UPS TO CHATARANGA – C 10
SWITCHED HANDS PULL UPS – LF 11
Monthly Archives: July 2011
compile xbmc to latest via git
01 stop xbmc-live
02 cd $HOME/setup/xbmc
03 make distclean
04 git reset –hard
05 git clean -xfd
06 git pull –rebase
07 cd $HOME/setup/xbmc/lib/libnfs/
08 make -j4; make install
09 cd $HOME/setup/xbmc
10 ./bootstrap ; ./configure –prefix=/usr –enable-vdpau –disable-pulse –disable-crystalhd –enable-libbluray
11 make -C $HOME/setup/xbmc/lib/addons/script.module.pil
12 cd $HOME/setup/xbmc
13 make -j4
14 make install prefix=/usr
15 start xbmc-live
OR ./XBMC_build_git.sh refresh
Strength/Endurance Cycle, Week 1, CARDIO 2
Insanity.05 Pure Cardio
92/79 (167/143) 704/43
Strength/Endurance Cycle, Week 1, BACK/LEGS
OOO.304 Base & Back
No Kip Pull Ups 10(2)
Plyo Frog Squats 21
Wide Leg Close Grip Chin Ups 6
Chair Jump Squats 13
Spinning Chin Ups (Switch Grip) 14
Plyo Runners Lunge 15
V-Pull Ups (L) 13
Spinning Fighter Squats 18
Kippy Pulls 12(1)
Jack-in-the-Box Knee Tucks 6
No Kip Pull Ups 8 slow
Plyo Frog Squats 18
Wide Leg Close Grip Chin Ups 5
Chair Jump Squats 15
Spinning Chin Ups (Switch Grip) 15
Plyo Runners Lunge 6
V-Pull Ups ( R) 13
Spinning Fighter Squats 17
Kippy Pulls 8
Jack-in-the-Box Knee Tucks 8
chrysalis
it’s all about forgetting: avoiding to forget, struggling to forget: days zip by and suddenly i am here, where was i? where were you? how did we get here? how did you end up over there? and although you never left my sight you’ve gone and come back, you visit and flutter away, you leave me, over and over, only to return, shockingly different, wonderful and just that much more stranger than we had begun.
to meet you again
make a mission of it: curiosity killing cats, avoid boredom at all costs: but do not thrill seek, do not squander: do not mock those weaker than you, do not be sucked into wormholes, literal and figurative: this life, this life is a wonderful ecosystem always on the brink of flying apart because of its internal volition: feed on chaos, make order out of it: always remember: you’re the stuff of stars but there’s four hundred billion suns waiting to meet you again.
Strength/Endurance Cycle, Week 1, SHOULDER/ARMS
OOO.112 & 104 Shldrs & Arms
Pike Press 15
Military Press 40/10
6 Direction Shoulder Fly 7.5
Pike Press 10 FOB
Military Press 45/9
6 Direction Shoulder Fly 10
Pike Press (Deep) 10
Shoulder Fly 30/10
Lean Over Fly 10/12
Pike Press 10
Shoulder Fly 25/10
Lean Over Fly 12/14
Deep Arnold Press 25/10
Upright Row Y Press (Lunge) 25/7
Side Throw Back on Bench 25/7
Deep Arnold Press 25/11
Upright Row Y Press (Lunge) 25/7
Side Throw Back on Bench 25/7
Sitting Bicep Curls 40/8
Forearm Curls 15/15
Lying Tricep Extensions 35/7
Sitting Bicep Curls 40/8
Forearm Curls 20/12
Lying Tricep Extensions 32.5/9
Incline Bicep Curls 35/10
Reverse Forearm Curls 15/12
Tricep Kickbacks 30/10
Incline Bicep Curls 35/8
Reverse Forearm Curls 17.5/8
Tricep Kickbacks 30/10
Bicep 21’s 25/886
Forearm Sandwich 10
Sideâ€Triâ€Rise 25
Bicep 21’s 25/775
Forearm Sandwich 12.5
Sideâ€Triâ€Rise 15 FULL
Crazy 8’s 15
Off The Butt Forearm 15/10
Hammer Curls 15/15
Tricep Throws (w/2 Dumbbells) 35/10
Crazy 8’s 17.5