So this looks like a normal battery, right?
Here it is from a different angle (I
included a dime for scale):
I'm a victim of the infamous
. I will be passing by
the Apple Store in Salt Lake tomorrow, so I
will stop in to get a new one through
Apple’s replacement program.
15 sec. on (7 snatches) 15 sec. rest, 50
sets (PR) 16 kg kettlebell
275# deadlift, 1 set of 5
255# deadlift 2 sets of 5
3, 2, 2 pullups
2 sets, 8 per side, side bends hanging from
25# pinch grip lifts, 5 reps per side
5 quick squeeze, slow release reps per side
with #1 CoC gripper
20# pinch grip lifts, 5 reps per side
5 quick squeeze, slow release reps per side
with #1 CoC gripper
80 reps, 20kg kettlebell one-arm swings,
switch every 10 reps, no rest (2:15)
I wrote articles for my high school
newspaper during my senior year. That was
my first extensive exposure to Macs. At the
time, I preferred PC’s because those Macs
were Mac Classics, and they were SLOW. We
wrote our articles in Word and laid the
newspaper out in PageMaker. While writing
my first article, I learned about the
difference between the foot/minute mark,
and the single quote/apostrophe. I also
learned the difference between the
inches/second mark and the double quote.
So how do you type those nice-looking
single and double quotes?
And how did I find these typographical
symbols and how to type them?
Click on the apple symbol in the top
left-hand corner. Click on System
Click International. Click on Input Menu.
Put a checkmark next to Keyboard Viewer.
A new menu item (a flag) shows up in the
upper right-hand side of the menu bar.
Click that flag and choose Keyboard Viewer.
A little keyboard shows up. Hold down the
option key. Check that out! All kinds of
cool symbols show up. You can press the
corresponding key to type that symbol. Also
try holding down option and the command
key. A whole different batch of symbols
show up! Have fun, and please use ’ instead
of ' when writing an apostrophe, and you
and I will remain friends.
“So how do I do this in Windows?” I have no
idea, and I don’t have a Windows machine to
figure it out.
Woke up and had an idea for a new workout:
2 Turkish get-ups per side, alternating
sides after every rep (L, R, L, R), 24 kg
20 swings, 24 kg kettlebell
30 seconds jump rope
30 seconds rest
5 circuits of the above. Beat me up!
3, 2, 2, 2, 1 pullups
270# deadlift X 5 reps
250# deadlift X 5 reps
60# side press X 5 reps per side
50# side press X 5 reps per side
Hanging around on Eagle Loops between sets.
3, 2, 2, 1, 1 pullups
15 seconds snatch kettlebell (7 reps)
15 seconds rest
30 sets (15 minutes)
Felt much easier this time than last time!
Under the advice of a guy who competes
regularly in the Scottish Highland Games
and the International Strongman's
Competition, I have decided to only
deadlift twice a week instead of my
original plan of three times a week. He
said it's just too much of a shock on the
ol’ central nervous system to deadlift that
frequently. I'll turn Tuesday into a
variety day. On that note, here's today’s
Warm up with 45# cleans (learning the form
and practicing this lift for warm-ups)
3 reps per side Captains of Crush #1.5
5 reps per side pinch grip (using ironmind
30 sec. hang on Eagle Loops
1 min rest
3,2,1,1 pull-ups 45 sec. rest between sets.
5 reps 55# side press
rest 1 min.
5 reps 45# side ress
rest 1 min.
3 reps per side 45# barbell windmills
write this blog entry, shower, get some
P.S. I know this has turned into my Workout
of the Day blog and that could be pretty
boring. I am working on several longer
pieces of writing to spice things up and I
am still collecting links for Links of the
Week. More variety coming soon, I promise!
1 min. jumprope
10 per side snatches with 16 kg kettlebell
5 @ 265# deadlift
5 @ 245# X 4 deadlift
5 per side @ 55# side press
5 per side X 4 sets @ 45# side press
Going to do strength on Sun, Tues, and
Thurs and do conditioning on Mon, Wed, Fri.
Sat off. Tired of carrying around this
extra body fat. Used the same method the
military uses that has been correlated with
the water-dunk method and the caliper
method, but you don't need any equipment
except a tape measure to figure your body
fat percentage. If it's accurate enough for
the Navy SEALS, it's accurate enough for
me. You can find the method and the
My measurements today:
Waist: 37" (measured at your navel, not
where you wear your pants)
Body fat: 21% (yeah, that's why I'm
starting the intense six-days-a-week
hardcore attack on fat!)
Yes, I know. I am not meeting my goal.
However, I’m focusing on moving forward.
Can’t get down on myself for missing a day
and get discouraged and give up. No.
So today’s workout:
1 min jujmprope
1 min snatches, 16 kg
Today's workout comes care of Mike Mahler.
2 min jumprope
10 snatches per side (I did it with the 16
kg kettlebell. Yesterday’s little endurance
stunt really did a number on my body so I
decided the 24 kg wasn't a great idea.)
That sounded fine on paper. Banu was doing
it with me, and after the first two sets I
realized I probably wouldn't make it at
that pace for 30 minutes, so we decided to
go to 1 min jumprope, then 10 snatches per
side (which took about a minute). We still
did 10 sets, but the total workout came to
20 minutes instead of 30. Felt great!
5 per side, 3 sets 20kg kettlebell swings
to get the blood moving.
15 sec work (7 snatches) 15 sec. rest,
switch sides - 30 total sets (15 per side)
- 15 minutes
rest 5 minutes
5 per side, 3 sets 24kg kettlebell swings
mess around on Eagle Loops (old elementary
school stunts like hanging and pulling feet
up and over head, rolling backwards as far
as possible, then rolling forward again.
Stuff like that.)
Eclectic links for your reading pleasure
below. And with this post, I'm all caught
up on the backlog! Onward and upward from
here on out!
Wheelchair-Bound Woman Dies After Being
Shocked With Taser Ten Times
that's right. A 56-year-old woman. With a
knife. In a wheelchair. What choice did the
cops have but to Taser her ten times!
Federal Government: "We're winning the War
on Drugs. Cocaine prices are higher!" Drug
dealers: "It's because everyone's buying
Flash: War on Drugs futile.
thinking is not the way to outsmart
- From the article: "To
understand what makes these measures so
absurd, we first need to revisit the
morning of September 11th, and grasp
exactly what it was the 19 hijackers so
easily took advantage of. Conventional
wisdom says the terrorists exploited a
weakness in airport security by smuggling
aboard box-cutters. What they actually
exploited was a weakness in our mindset — a
set of presumptions based on the
decades-long track record of hijackings.
In years past, a takeover meant hostage
negotiations and standoffs; crews were
trained in the concept of “passive
resistance.” All of that changed forever
the instant American Airlines Flight 11
collided with the north tower. What weapons
the 19 men possessed mattered little; the
success of their plan relied fundamentally
on the element of surprise. And in this
respect, their scheme was all but
guaranteed not to fail."
George Orwell's original preface to Animal
single most comprehensive, detailed,
updated, accurate, and complete source of
amusement ride accident reports and related
Tug of War: World Champion Sumo Wrestler
Sample pages from new Intelligent Design
You think using an unnecessary apostrophe
is bad? You'll love these signs!
I don't know anything about the culture of
cosplay (short for "costume play"), but
these pics are hilarious!
If you've never heard of Toothpaste
, a daily web cartoon, I feel
sorry for you. Very dry, very funny! Here's
a recent one that made me laugh all day and
fits the recent political theme around
I haven't put up Links of the Week for
awhile (almost a month! Crap!). I have to
wade through the backlog and get them all
formatted for you. I have also started
adding more commentary to each link, and
that's why they're taking longer now.
You'll find the first batch below:
Since it's Primary/Caucus season, I have a
lot of political links:
Former soldier undergoes waterboarding
procedure so that you can see just how
dastardly this method of extracting
Don't Reform the CIA, Abolish It"
Ohio Elections Official Calls Machines
Huckabee Squashed Charges Against His Son
for Stoning, Hanging Dog
6 states defy law requiring ID cards.
Now if the other 44 would follow suit....
Hoover Planned Mass Jailing in 1950
read this article, and the declassified
paper it refers to, and the similarities to
today's political climate are disturbingly
similar. Suspending habeus corpus,
imprisoning 12,000 American citizens,
military tribunals that "will not by bound
by the rules of evidence." President Truman
saw the obvious unconstitutionality of this
proposal and vetoed the McCarren Act, which
was a codification of Hoover's proposal.
Coungress overrode the veto and the
McCarren Act became law. So Bush's power
grab is not new. Unfortunately, he didn't
have the same commitment to the
Constitution that Truman had, however.
Five myths about torture and
- From the article
"Torture's defenders insist that the rough
stuff gets results, but evidence suggests
it's hard to get anything under torture,
true or false."
FBI to put criminals, security issues up in
digital billboard lights
- Here's an
idea that sounds good on the surface.
Everyone wants to help catch the criminals,
right? But I have two problems with this:
what happened to being presumed innocent
until proven guilty? Having your picture on
these billboards automatically brands you
as a criminal in people's minds, which
brings me to the second problem I have with
this. What happens when the wrong picture
gets associated with a criminal's name? Or
what if someone accidentally puts up the
wrong picture/information? And what if you
were wrongly accused? "We'd like to hire
you, Mr. Firth, but your picture was on
that criminal billboard for grand theft
auto." "They got me mixed up with the guy
from the video game!" "Well, I'm sorry, but
we can't be hiring guys whose pictures have
been on that billboard." And that leads me
to the bonus problem I have with this: this
turns everyone into a spy/operative for the
police force. Everyone looks at everyone
else suspiciously and is afraid to say
anything to each other. The ultimate FUD
(fear, uncertainty, doubt) tool for the
5 rep set, 4 rep set, 3 rep set, 2 rep set,
1 rep set: Deadlift 275 for first two sets,
285 for last three sets, 3-4 minutes rest
between each set
Between each set I was hanging from the
Eagle Loops and doing 3-5 knees-to-elbows.
Why? Because I have ADD and get bored
during the rest periods.
Next, side press: 3 sets of 5 reps. 45
pounds for first set, 55 pounds for
remaining two sets.
“How are your forearms feeling?” Oh, I
don’t know, like someone took a dull carpet
knife and dragged it along my tendons.
Took it easy in the workout today because I
knew we were all going to a new indoor rock
climbing gym, so I didn't want to burn my
60 swings (switching every 10) with 20 kg
3 sets of 30 sec. hold with 25 pounds with
the IronMind Blockbuster Pinch Grip Block
2 1-min. hangs on Ironmind Eagle Loops
attached to pull-up bar
20 jump burpees
About two hours later, we went to the
indoor rock climbing gym. Second time
there, and this time I climbed their 5.10
path with a pretty nice overhang. Using the
Eagle Loops has really improved my
endurance for climbing and my confidence in
my grip. The girls both did very well for
their first time and we all had a great
I'll have to admit that I've gotten pretty
addicted to improving my grip lately. Why?
Good question. So that I can hold the mouse
longer? Type harder? I don't know.
Regardless, I've enjoyed lighting my
forearms on fire, and today I got some new
that I have fallen
instantly in love with. I just finished my
workout with these new tools and I can
hardly type! Here's what I did:
5 sets of 3 per side one-handed deadlifts.
Using one of these tied to a loading pin
with 105 pounds loaded:
It's made by
, it's a rotating two-inch
handle, and it blasts the forearms!
Next I did 3-30 sec. holds per side (with
30 sec rest between), using one of these
tied to a loading pin with 25 pounds
I know, I can hear you saying it now, "25
pounds? What a weak grip!" Try it.
You can get these little jewels
and I'm not saying this to line my
pockets with cash. I don't make any money
off you buying IronMind equipment. It's
just good equipment, I had a fun time using
it, and you will too!
Now, for the rest of the workout:
3 sets of 5 - Deadlift - 300 lbs.
between deadlift sets I was hanging from
Eagle Loops from IronMind stratpped to a
pull-up bar to help extend my spine and to
build up hanging strength in my forearms.
1 deadlift 325 lbs.
1 deadlift 345 lbs. (personal record) (All
the weight I own on the bar)
Up-dog and down-dog yoga positions for 5
Rested yesterday after the SSST. Today,
took it pretty easy. SSST pushed me hard.
Shovel snow as fast as possible
3X3 Turkish Get-ups
4 sets of 10X10 one-handed swings. 24kg
kettlebell, Eagle Loops from Ironmind
strapped on to kettlebell.
1 min rest between sets.
3 ladders to 5 on 1.5 Captains of Crush
SSST (Soviet Special forces Snatch Test)
As many snatches as possible in ten minutes
using 24 kg kettlebell for men, 12 kg
kettlebell for women.
Can rest, if needed. And I needed the rest.
Banu (my wife): 205
Banu kicked my ass. She never stopped for
the whole ten minutes and kept up a great
pace. The same could not be said for me. I
started taking breaks at 85. After 85, I
would do five per side and stop for 30 sec.
Still have a lot of work to do on the
Check out the recent donor. Ron Paul is the
first political candidate I've ever donated
money to. I donated because he's the only
candidate I've heard who believes in
returning the government back to its
Constitutional roots. Click on the image to
learn more about Ron Paul.
I guess the first New Year’s resolution
should be to not procrastinate, since I'm
posting this six days after January 1st,
but I'm trying not to overwhelm myself with
life changes. A lot changed for me in 2007.
Sapphira has grown from a little lump of
sleeping clay into a happy, smiling,
delightful little girl. Here's her
one-year-old picture I took of her today:
If you want to
see more pictures of her on her first
birthday, I've added a gallery of my
favorite pictures from our shoot.
I changed something else pretty drastically
in 2007: I started working out and getting
in shape again. The last time I worked out
consistently was in 1995 (in high school)
so needless to say, I had slipped pretty
far down the fitness/health continuum. I've
learned a few things about myself since
working out consistently since March of
2007. Namely, that exercise is the best
cure for anxiety, depression, lack of
self-control, ennui, insomnia and back pain
that I have ever found. I thought I had
back problems until I started working out.
Turns out I just had a weak back. I feel
much calmer and can go to sleep much more
easily than I could before I started
I will be reporting my workouts here, so
that I can track my progress and so that I
have a record of my progress.
So, New Year's resolutions:
1. Exercise three days, rest one day. No
2. Write in a journal every day. No matter
That's it. Well, that's it for January. I
am going to try these resolutions out for
thirty days and decide if I want to keep
them. From what I've read, that's enough to
form a habit, so if I want to keep these
habits, they'll be mine to keep or discard.
Also, only taking them thirty days at a
time makes them easier to keep, instead of
feeling overwhelmed by the idea of trying
to do something for a whole year. At the
beginning of February I'll let you know my
new habits for that month. For now, it's
exercise three days on, one day rest, and
Happy New Year!
Well, kids, I know you've been really
patient about your favorite (the only)
feature on this website: Links of the Week.
I have still been collecting the links, but
I haven't put them all together into a
post. I will sort through them and get them
all formatted for your reading pleasure in
the next couple of days.
5 ladders (1X2X3 reps) of clean and press
with 24 kg kettlebell. 1 minute rest
rest 3 minutes
farmer's carry 3X up and down the stairs
using Ironmind's Eagle Loops (you can find
) tied to 24 kg kettlebells
rest 3 minutes
20 sec. one-handed kettlebell swing
(alternate R and L every set), 10 sec. rest
for 8 sets (4 minutes total)
What's a kettlebell? Click on the ad on the
right and learn everything you need to
know. They've changed my life.