07.05.05
Martha Stewart’s Prison Name: …
WRAL.com - Irresistible Headlines - Martha Stewart’s Prison Name: M. Diddy:
“She also revealed her prison nickname: ‘M. Diddy.’”
Things I didn’t need to know.
Sports Performance Journal
“Researchers at McMaster University in Hamilton, Ontario, found that very intense exercise sessions three times a week lasting a total of only six minutes could have the same effect as six hours of moderate exercise. The study, which was published in the Journal of Applied Physiology, involved only 23 subjects, all of whom were active, fit exercisers.”
…
First, it is not for the unfit. Only well-conditioned athletes and exercisers, if anyone, should experiment with this approach. Second, it would not be effective for weight loss because not enough calories are burned during short bursts of exercise.
Interesting research, none the less.
A little OCD.
FlyLady.net: Routine Examples:
“… then the guilt monster starts to eat away at you. I want you to feel productive and that doesn’t happen if you put things off.”
(Via lifehack.org.)
Maybe a little OCD, but we all need a little OCD in our lives.
Workout 2005-07-04
Move Prep A
———–
Hip Crossover 10@
Inverted Hamstring Stretch 5@
Hand Walk 5
Backward Lunge + Twist 5@
Knee Hug Lunge 5@
Forward Lunge Elbow to Instep 5@
Leg Cradle 5@
Drop Lunge 5@
Lateral Lunge 5@
Power A
——-
Rapid Response 2 Foot Linear Base 2×6″
Rapid Response 1 Foot Over Line - Linear 2×6″
Hurdle Hop - Linear Stabilization 2×4@
Split Squat Jump - Non-Countermovement 2×4@
Split Squat Jump - Countermovement 1×4@
Medicine Ball Open Stance Throw (*) 2×8@
Medicine Ball Closed Stance Throw (*) 2×8@
(*) optional
Move Skill A
————
Wall Drill - Static Hold 2×10″
Wall Drill - Marching 2×5@
Wall Drill - Singles 2×5@
Arm Action - Standing Long to Short 2×10″
Acceleration - Falling Start 2×10 yd ea
Acceleration - Static Base 2×10 yd ea
Ball Drop Acceleration x6
IF Practice
———–
Tennis volleying (optional) 15 min
ESD A
—–
Long Ladder (90″ rest between reps) x1-3
Long Shuttle (3′ rest between reps) x1-2
Prehab A
——–
Glute Bridge - 2 leg 1×10
Balancing 2×90 sec ea
Pillar Bridge - Front 1×20″
Pillar Bridge - Side 1×20″
Foream Pronation/Supination 1×15@
Pushup 2×10
Medicine Ball RDL to Overhead Squat 2×10
Split Squat 21×10@
PB Y 1×10
PB T 1×10
PB W 1×10
PB L 1×10
Regen A
——-
Foam roll self massage 8 reps ea
Reach, roll and lift 5
90-90 Stretch 1×10@
Sidelying AIS Shoulder Stretch 1×10@
Sidelying Quad/Hip Flexor Stretch 1×10@
AIS Calf 1×10@
AIS Hamstring 1×10@
AIS IT/Glute 1×10@
AIS Adductor 1×10@
AIS Quad/Hip flexor 1×10@
Prone Hip Rotator / Glute Stretch 1×1 min ea
07.04.05
Workout 2005-07-03
Move Prep B
———–
Hip Crossover 10@
Inverted Hamstring Stretch 8@
Hand Walk 8
Backward Lunge + Twist 8@
Knee Hug Lunge 8@
Forward Lunge Elbow to Instep 8@
Leg Cradle 8@
Drop Lunge 8@
Lateral Lunge 8@
IF Practice
———–
Soccer ball control (optional) 15 min
Muscle Workout C
—————-
Barbell Squat 4-6×4 135#x6/135#x4/135#x4/135#x4
Barbell Hack Squat 4-6×4
Romanian Deadlift 4-6×4 135#x8/135#x4/135#x4/135#x4
Dumbbell Single-leg Calf Raise 4-6×4 0#x6@/0#x4@/0#x4@/0#x4@
Regen C
——-
Aerobic flush 12-20 min
Foam roll self massage 8 reps ea
Reach, roll and lift 5
90-90 Stretch 1×10@
Sidelying AIS Shoulder Stretch 1×10@
Sidelying Quad/Hip Flexor Stretch 1×10@
Quadruped Oblique Crunch 1×10@
AIS Calf 1×10@
AIS Hamstring 1×10@
AIS IT/Glute 1×10@
AIS Adductor 1×10@
AIS Quad/Hip flexor 1×10@
Rotational Lunge Stretch 1×10@
Quadruped Groin Stretch 1×10@
Hip Rotator Stretch 1×10@
Prone Hip Rotator / Glute Stretch 1×1 min ea
07.03.05
I look like I know stuff
Weirdest thing happened to me Wednesday.
As I’m walking out of the convention center, a security guard stops me. That, in itself is odd… they usually only stop you trying to get in.
He says to me, “You look like you would know the answer to this. Do you know about Comcast movies on demand?”
That kinda threw me, because Comcast isn’t the cable company in North Carlina. After a second, I realized what he was talking about and said as much. He then asks me if I know how it works. He thought the movie was downloaded to a chip so quickly you get the whole thing in a few seconds. I explain that it’s downloaded on the fly, yadda, yadda, and so on.
“That must have been a hard program to write,” he says.
I guess it was and I guess I look like I know stuff. 
My workout plan, an explanation.
So it occurs to me that anyone reading probably doesn’t know what I’m thinking. They’ll see a lot of crossed out bits and think I’ve been slacking. So, I thought I should explain.
What I’ve done is take Core Performance Soccer and Tennis and combine them, and add in a strength workout from Men’s Health Muscle. Plus, I play indoor soccer once a week and the occasional tennis game. What this gives me is a brutal workout plan designed to totally crush me and kick my ass.
I know, from experience, that I can’t maintain this kind of output for more than a couple weeks, so I don’t intend to. The plan is to do as much as I feel up to, with a minimum of movement prep, regen and strength. Currently movement prep and regen are everyday, and strength (from Muscle) is on Tuesday, Thursday and a weekend day. As long as I manage that, I consider the day a ‘do’ day.
I’m a slacker.
Rather than post a bunch of crossed out stuff, I’ll fess up. I’ve been a slacker since June 24th. Mostly because of my trip to San Franciso, though that’s not entirely an excuse. There was a gym I could’ve used for $15 a day. That’s a little tricky when the technical sessions at JavaOne all ran until 11:30 at night.
So, I suck… but I’m back at it tomorrow.
An experiment.
I’m about to start publishing my workout logs here. The experiment bit comes in because I created a category for it, rather than using the Pages feature of Wordpress 1.5. I think that’ll be the quickest way to publish them daily.
I’ve already been keeping them as text files, using Markdown. Wordpress lets me just cut ‘n paste those into the blog, which is handy. I may even automate posting them at some point.
I’ll start with the old ones, hopefully it won’t have too strange an effect on the RSS feed for a new post from a couple weeks ago to magically appear.
07.02.05
Wimbledon goes hi-tech with Shot Tracker
Wimbledon goes hi-tech with Shot Tracker - Engadget - www.engadget.com:
“…Shot Tracker (or Hawkeye)
provides a three-dimensional animated image of every rally not just to commentators, players or coaches but now to
punters and yobs alike on the wimbledon.org site.”
Cool.