Training Warm-Up

Cardio 5 min very light
  • Bike, treadmill, rower, jump rope 

Leg Swings 10x
  • Swing leg back / front 
  • Swing leg side / side

Kneeling Hip Stretch 10x sec
  • Kneel and push hips forward 
  • Arm over head stretch opposite side

Groin Stretch 10x  sec
  • Spread feet wide, shift weight one side
  • Use hands for support if need

Arm Swings 10x reps
  • Arm circles 
  • Arm swings

Shoulder Stretch 10x reps
  • Arms straight, use band arch over head and back
  • Reduce hands width to progress

Shoulder Mobility 10x reps
  • Band, cable machine, dumbbell for resistance
  • Arm straight to side, bend elbow to 90 degrees
  • Rotate until forearm vertical, then back down
  • Front and side raises with straight arm

Hip / Low Back Mobility: 10x sec
  • Lay on back, form cross with arms at side 
  • Move leg, toe touch your opposite hand
  • Lay on back, bend knee 90 degrees
  • Move knee to floor, keep shoulders on floor

Foam Roll 10x reps
  • Quads
  • Hip Flexors
  • IT band
  • Hamstrings
  • Glutes
  • Low back
  • Upper back



Lenovo ThinkPad T530



Rrecently purchased a Lenovo T530 on ebay, to replace the ancient Siemens laptop, which gave up the ghost. The T530 was in excellent condition, as advertised. Before buying, I checked the T530 would run Debian Linux to ensure I would have no driver / hardware issues, as I had in the past.

The ThinkPad runs smooth and quiet, with fairly good response to input. The keyboard has a nice feel, akin to a desktop keyboard. It comes fitted with a 370GB hard disk which is a little slow and detracts from the machines capabilities.

I ordered an upgrade to the stock RAM, increasing it from 4GB to 12GB. After some research, I decided to replace the 370GB spinner with a Samsung 850 EVO 250GB SSD. The extra RAM and SSD will considerably increase machine speed. 250GB will be okay, as I don't need a lot of on-board storage, preferring to use cloud storage.

The ThinkPad comes with Windows 7 installed, which was immediately wiped. The Debian install ran flawlessly and completed in 30 mins.

The T530 has an Intel Centrino Ultimate-N 6300 wifi adapter. Debian does not carry closed drivers as part of its Free / Open Source operating system.

Debian Wiki getting wifi operational:
https://wiki.debian.org/iwlwifi

YouTube video - RAM upgrade:
https://www.youtube.com/watch?v=DDPvnlqKTK0

YouTube video - SSD upgrade:
https://www.youtube.com/watch?v=ahKumy-9Fbw&t=33s

Lenovo T530 Specification:
Screen Size 15.6 inches
Max Screen Resolution 1600x900
Processor 2.6 GHz Intel Core i5
RAM 4 MB DDR3 SDRAM
Hard Drive 500 GB mechanical_hard_drive
Graphics Coprocessor Intel HD Graphics
Chipset Brand intel
Wireless Type 802.11abg, 802.11 a/b/g/n, 802.11A
Average Battery Life (in hours) 9.1 hours
Other Technical Details
Brand Name Lenovo
Series ThinkPad T530
Item model number 23595JU
Hardware Platform PC
Operating System Windows 7
Item Weight 7 pounds
Product Dimensions 14.7 x 1.4 x 9.7 inches
Item Dimensions L x W x H 14.68 x 1.4 x 9.65 inches
Processor Brand Intel
Processor Count 1
Computer Memory Type DDR SDRAM
Hard Drive Interface Serial ATA
Hard Drive Rotational Speed 7200 RPM

Ancient Chinese Curse ?


UEFA Champions League Trophy

T he UEFA Champions League trophy stands 74 cm (29 inches) tall and weighs 7.5 kg (17 pounds). The trophy is made of silver at a cost of 10,000 swiss francs.