Crunches
- 20 reps
- 4 sets
Cross Crunches
- 20 reps
- 3 sets
Snack: Turbana branded banana – 120 calories
Updated Grand Total: 1,515 calories
Monthly Archives: March 2008
Food Log – Office lunch and snack – 3/18/08
“Lunch”
Turkey and provolone on wheat – 270 calories
Single serving potato chips – 230 calories
Monster Energy (16oz can) – 100 calories
Snack
Clif Builder Bar, chocolate cocoa crisp – 270 calories, 20 grams of protein
Total: 870 calories
Today’s Grand Total: 1,395 calories
I may just need to get a short snack just to boost up my blood sugar and make sure I’m ok. I am just a hair under my minimal so probably a light snack like a granola bar and a heaping glass of water is due. I may do some extra crunches to burn off some stress that’s been panging at me. I can’t wait to begin my Crea-Tech Xtreme regimen and watch the results progress further, a shame I need 5 straight days to really kick it off into gear from the loading dosage.
Food Diary – Lunch 3/18/2005
Protein and L-Glutamine shake in 12oz of Silk unflavored soy milk – 18 grams of protein, 250 calories
Peanut butter and apple jelly sandwich on whole wheat bread (Naturally More organic peanut butter with flax seed) – 275 calories
Total score board: 525 calories!
Workout Log 03/18/2008
For scaling back up to my hard workout from backing down to home workouts, I am surprised I performed well. My heart rate is just as strong as I had it last at the gym, dare I say possibly even stronger? I did take it easy on myself and I am really surprised at my results! My intensity is still there as well as my drive to push. It is really inspiring to see myself being able to keep a pretty good pace without exhausting the hell out of myself.
Crossramp Machine
- Duration: 25 minutes + 5 minute cooldown
- Crossramp level 6
- Resistance (workout/cooldown): 6/5
- Total caloric burn: 313 calories
- Distance: 2.67 miles
- Average heart rate: 165 beats per minute
- Maximum heart rate: 185 beats per minute.
Torso Rotation
- 8 reps
- 2 sets
- 30 lbs resistance
Butterfly Machine – Rear Deltoid form
- 10 reps
- 2 sets
- 60 lbs resistance
Abdominal Machine
- 15 reps
- 3 sets
- 50 lbs resistance
Ab Crunch Bench
- 105 degree angle
- 15 reps
- 3 sets
On top of that all… I have also decided to hit up Vitamin Shoppe in West Plano to pick up some of my supplements and begin my hardcore regimen. I ended up picking up a 16oz jar of L-Glutamine powder and a 2 lbs Crea-Tech Extreme from Vitamin Shoppe’s BodyTech brand. My protein powder jar is running a bit low, so I will have to pick up a new jar soon. I have called up Ultimate Sports Nutrition out in Frisco about getting in some Activate Xtreme so I may swing by and get a bottle and watch myself amp up again. I am still in debate about the nitric oxide and a thermogenic, but probably may not go that route… Due to the loading dose recommendation on the Crea-Tech Xtreme, I will wait until next week when I can go seriously hardcore with the 5 day loading dosage and from there do my maintenance dosing.
To add a mix to things… I will also be logging my meals and snacks just so I can keep rough track of how many calories I take in for accountability . This is so I can try to stick with my goal intake of about 1,500 – 1,750 calories, as some of the BMI calculators online seem to say that 133 lbs is where I need to be for lean muscle. If there are fitness junkies or fellow “deathbeasts” out there who could better advise me, it would be appreciated.
Revival of the Self – The Fitness Logs Return!
With my $500+ in parts being shipped from Trussville Mazda, I will be doing 60,000 mile service soon. I figured that going too extreme may be a bit much on my system to go from home routines of jump rope, sit-ups, push ups, crunches, etc… So I will restart my efforts at the gym again with lots of cardio and some weights again. I hope to rise early and just begin my power regimen again.
I will probably order my supplements soon and pick up some of the “essentials” locally. Creatine, L-Glutamine, and possibly Nitric Oxide to help boost my results. I am debating on adding a thermogenic to the mix to amp the energy of my workout, but I am open to suggestions that any readers would like to give me. Keep in mind that I work and then also work on ZeroXR.com as my second “job” so if you have instant or more portable supplements, let me know!
Dead Sure Supplements
- Whey protein (18 grams of protein per shake, post workout)
- Clif Builder Bars (snack, 20 grams of protein per bar)
- Multi-vitamin (One-a-Day Men’s Formula)
- Creatine
- L-Glutamine
- Activate Xtreme testosterone booster (only for a 2 month duration and discontinuing)
Maybe Considering
- Redline liquid thermogenic
- Nitric Oxide (i.e. NOexplode)
My big issue right now is burning fat around my abs and chest to hopefully turn those target zones into muscle. I have exerted dietary control and a work out heavy on crunches and other ab exercises… yet nothing seems to be nixing the fat. I am not gaining any fat due to a control caloric intake so it has me perplexed. Anyone who’s a “gym freak” or “fitness junkie” who can offer tips would be appreciated. I would like to get more progress than the dead wall I am at and forge new territory.
For accountability sake… I will update my Twitter to show that I am at the gym. Feel free to encourage me or drop a motivational comment! I will give it all or nothing!
Late night filler post… An Apology
My loyal readers… I am sorry for lacking the great content on the site lately. I have been in a rather poor state of health and it’s been hindering my ability to generate articles for the site. My mind has been wracked with trying to find dealers for my roadster’s parts to do the 60,000 mile maintenance, FAFSA troubles and their need for my family’s income, and work related burn-out. I know for a fact that I will hopefully do 60,000 mile service soon… After that… I will be taking a journey back to Commerce to do finalized logistics and status about my housing application.
I have my IV course coming April and ending late May. Hopefully, it will not be too late to apply to a hospital and go hardcore there and shift my cubicle work into 16 – 20 hours part time. My rationale is to go absolutely fucking nuts with 40+ hours at the hospital to rake up cash, save it off and use my cubicle pay to just pay essentials. I rather miss working with injectable medicine, but when you’re bum out of luck… any job is a blessing. The hospital work could also help me repay family at a vastly high pace to get me out of debt with them, something I could really use… Or hell… a few months of paid car insurance or car notes!
In my personal life, there is one plan I have… Just I need a rather large capital to fund one part of it. I hope I can go through with part one… because if I can, it may just ease my heart. I know that after the 60,000 mile maintenance, expect some posts about me loading up on supplement powders and a very welcomed return to my fitness logs. I may try to track my progress a little more scientifically as well as add in more precise details for those who want to replicate my results. This piece is one I know I need to get done, because it means the most to me. I would like to be in shape again and even better than my supposed prime from back when I was 19.
Expect the following to come…
- Picture post of Devil’s 60,000 mile maintenance procedure
- R4DS Card purchase for my DS and a review (potential)
- Going on a much deserved vacation, hopefully in the works
- Return of my fitness posts with supercharged addition of power supplements
Keep your RSS readers updated and watch for the new content! Thanks to you all who have been supportive of me in my time of sickness.
You’ve Got SPAM!
I have finally found time to set-up an account to get site related reader mail or inquiries about my site. The information is in my info tab of the site, but for those too lazy to even do that… feel free to drop me a more private message to info@zeroxr.com.
A Tour of ZeroXR 13mg “Corporate Offices”
Some of you are probably curious about my work space at ZeroXR.com so I figured I would give you an idea of my office and where I get my inspirations for my work. It’s a bit messy, but from it, I can do my work and find harmony.
All images are clickable if you want bigger resolution on them to hope to my Flickr.
The work “terminal”
The divination area where I do rune and tarot readings for concerned friends and family
The printer corner
The lab table and workspace
My “coffee break” area
It’s a quaint office but it is where I do business and review devices and other curiosities. Hopefully when things get bigger my office will expand. But that’s years later… Hope some of you all enjoyed the “tour”!
[REQUEST] A Favor of My Readers and Friends…
My sleep schedule is all gone to high hell so I ask of you all to help me. If you see me on past midnight, throw me an IM and remind me to hit the sack. Most of the insomnia now is based from my brain being filled with thoughts of needless worry… If you can help me get back into a healthy sleep schedule, I’ll be in your debt. I ask as I am going to “IV School” to get my intravenous medicine compounding certification and aseptic training which requires my mind to be fresh and ready to take on the curriculum.
For you local folks or those who have mobile phones… feel free to text or call me to say “Go to bed!” would be helpful. Just positive reinforcement that whatever is “pertinent” can be withheld for another day.
The Hack Attack Continues! Injecting DD-WRT into a Linksys WRT54G v6!
Many of you will remember my post detailing on how much I loved my router after doing the Tomato firmware injection for my aging Buffalo router. Today was a charity challenge that I took upon myself. Sol was back in town and we were due to hang out together with regards to family… so I would spend some time with family and him. When we arrived back at his home residence, I wanted to check out his router and see if it was a possible candidate for the Tomato Router upgrade. To my dismay… He had a Version 6 of the WRT54G router.
I was in dismay, but I remembered that the folks at DD-WRT had their own custom firmware of their own. Much like my Buffalo router, the WRT54G v6 router does not want to play nice with custom firmwares unlike any of its siblings from v1-v4. The DD-WRT community is rather good with resources, so they have this helpful link from Bitsum on how to inject the firmware into the router. To sum up the steps:
- You have to download the VX Works “Prep”, VX Works “Killer”, and DD-WRT Micro firmware
- Throw the VX Works Prep to put the router into “Management” mode via a firmware update and let it proceed
- After the router is in “Management Mode”, upload the VX Works Killer firmware and let that do it’s thing.
- Inject the DD-WRT Micro (Generic) Firmware via a TFTP command (Windows folks, use this: ftp://ftp.linksys.com/pub/network/tftp.exe if command line scares you)
- When the injection completes, congrats you have a poor man’s equivalent of a $600 Cisco grade router.
After I did the injection… Sol noticed a slight increase of his internet speed. Obviously, the next step was to hook him up with OpenDNS to protect him and my auntie from phishing sites and other malicious attack sites as well as speed up the backbone of his connection. The procedure only took 5 minutes over all and once again was totally worth the effort. My hack attack urge was satisfied and the best part… I got to make Sol’s return a fun one. Hopefully his online gaming addictions or even YouTube addictions much easier to palate for his connection.
For those about to do the jump to inject DD-WRT to their compatible routers… Just take a note from me when I did the Tomato router hack about the MAC addresses. Take down the MAC addresses for your router and keep them on hand, the DD-WRT hack does change your MAC addresses so you will have to “clone” them to restore them back to the original ones so you don’t have to fool with calling your broadband provider to have them release your “old” router’s address.