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
  • Arm circles 
  • Arm swings

Shoulder Stretch 10x reps
  • Arms straight, arch over head to back then front.
  • Reduce hands width to progress

Shoulder Mobility 10x reps
  • Use bands, cable machines, or dumbbells
  • Arm straight to side, bend at elbow 90 degrees
  • Hold resistance and rotate shoulder, bring forearm vertical
  • Repeat going down
  • Front and side raises with straight arm

Hip / Low Back Mobility: 10x sec
  • Lay on back form cross with arms, opposite foot to touch hand
  • Bend knee and move knee to floor keeping shoulder on ground

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.

Premier League Trophy



D esigned by Asprey of London, the Premier League trophy is 104 cm high (41 inches) 43 cm wide (17 inches) 25 cm deep (9.8 inches). The trophy weighs 25 kg (56 pounds). The trophy and crown weigh 10 kg while the base weighs 15 kg. The body of the trophy is made from silver gilt and solid sterling silver, with semi-precious malachite stones used for the plinth.

Father Of The Atomic Bomb - J. Robert Oppenheimer


"Now I am become death, the destroyer of worlds"
- J. Robert Oppenheimer (quote from The Bhagavad Gita)

Dead Cat Bounce

D ead Cat Bounce: In finance, dead cat bounce is a small, brief recovery in the price of a declining stock before its continued fall. Derived from the idea that "even a dead cat will bounce if it falls from a great height". The phrase originated on Wall Street, is also applied to any case where a subject experiences a brief resurgence during or following a severe decline. The phrase is also used in political circles for a candidate or policy that shows a small positive bounce in approval after a hard and fast decline. [Wikipedia]





Vegetarian Ancestors

S ome of our vegetarian ancestors out hunting some fruit 'n' veg for dinner. Fully armed with bows, arrows and spears to kill those fast moving veggies before they escape.

Premier League payment to clubs 2016-17


Premier League payment to clubs 2016-17
Club (UK TV appearance brackets)
Prize money (£s)
Total payment (£s)
Prize money determined by finishing position - data from Premier League website
Chelsea (28)38,832,180150,811,183
Spurs (25)36,890,571145,461,325
Man City (28)34,948,962146,927,965
Liverpool (29)33,007,353146,112,439
Arsenal (25)31,065,744139,636,498
Man Utd (28)29,124,135141,103,138
Everton (18)27,182,526127,800,699
Southampton (15)25,240,917122,450,841
Bournemouth (13)23,299,308118,237,066
West Brom (11)21,357,699114,023,291
West Ham (15)19,416,090116,626,014
Leicester (16)17,474,481115,820,488
Stoke (10)15,532,872107,062,381
Crystal Palace (14)13,591,263109,665,104
Swansea (10)11,649,654103,197,163
Burnley (10)9,708,045101,237,554
Watford (13)7,766,436102,704,194
Hull (10)5,824,82797,354,336
Boro (13)3,883,21898,820,976
Sunderland (10)1,941,60993,471,118
Total407,737,8902,398,515,773
Full table broken down into all categories on the Premier League website.

Debian - Chrome Install



I nstalling Chrome in Debian is pretty straight forward.

First add Google's key.

As root user do the following:

# wget -q -O - https://dl-ssl.google.com/linux/linux_signing_key.pub | apt-key add -

Still as root, open file using 'Vi', 'Emacs' or similar:

# vi /etc/apt/sources.list

Add the Chrome repository to sources.list:

deb http://dl.google.com/linux/chrome/deb/ stable main

Save and close file. Then run:

# apt-get update

# apt-get install google-chrome-stable

Chrome install is complete.

Pier Run

Cognitive Dissonance

Occurs when your ideas, beliefs, or behaviors contradict each other.

Getting Rid Of Warts And Verrucas

I picked up a verruca at the swim baths a few years back. I tried several treatments including creams and freezing. None worked. I had the verruca for over a year.

I came across an article on the BBC website on removing warts and verrucas. It entailed placing duct tape over the wart, and then filing it down a few days later. Surprisingly it worked.

Here's the procedure:

How to treat your wart or verruca using duct tape

Cut a piece of duct tape roughly the same size as your wart. Then stick it on top and keep it on for six days. If it falls off, cut and stick on a new piece.

On the morning of the 7th day, take off the duct tape, soak the wart in warm water and file off the dead skin with a pumice stone or emory board. Then leave the duct tape off for the rest of the day and night and reapply it the following morning. If you have trouble keeping the tape on, try sticking a plaster over the top of the duct tape.

Keep doing this for four weeks. The key is to keep the tape on your wart for six days at a time, followed by a break of one day. And every time the tape is taken off, remember to file away the dead skin from the surface.

That's it!

Joint / Muscle Action


Joint Action Muscle
Shoulder Flexion Anterior Deltoid
Shoulder Abduction Medial Deltoid
Shoulder Horizontal Abduction Posterior Deltoid
Shoulder Adduction Latissimus Dorsi
Shoulder Extension Latissimus Ddorsi
Shoulder Horizontal Flexion Pectoralis Major
SCAPULA
Scapular Elevation Upper Trapezius
Scapular Retraction  Lower Trapezius
Scapular Upward Rotation Lower Ttrapezius
Scapular Rretraction  Rhomboids
Scapular Downward Rotation Rhomboids
Scapular Eelevation Rhomboids
Scapular Protraction  Serratus Anterior
Scapular Upward Rotation Serratus Anterior
SPINE
Spinal Flexion  Rectus Abdominis
Spinal Flexion with rotation Obliques
Spinal Extension Erector Spinae
Spinal Lateral Flexion Quadratus Lumborum
ABS
Abdominal Compression Transverse Abdominis
HIP
Hip Extension Gluteus Maximus
Hip External Rotation  Gluteus Maximus
Hip Extension  Hamstrings
Hip Abductor    Gluteus Medius
Hip Flexion  Hip Adductors
Hip Internal Rotation  Gluteus Minimus
Hip Abduction Assistor Gluteus Minimus
 ELBOW     
Elbow Flexion Biceps Brachii
Elbow Flexion Brachialis
Elbow Extension Triceps Brachii
 Forearm    
Forearm Supination Supinator
Forearm Pronation Pronator Quadratus
Forearm Pronation Pronator Teres
 KNEE     
Knee Extension Quadriceps
Knee Flexion Hamstrings
Knee Flexion Assistor Popliteus
 ANKLE    
Ankle dorsiflexion Anterior tibialis
Ankle inversion Anterior tibialis
Ankle plantar flexion Gastrocnemius
Ankle plantar flexion  Soleus
Ankle inversion Posterior tibialis
Ankle dorsiflexion Extensor digitorum longus
Ankle eversion Extensor digitorum longus

Agonist / Antagonist Muscles

Agonist /Antagonist Muscles

Agonist Antagonist
Anterior Deltoids  Latissimus dorsi
Medial Deltoids Latissimus dorsi
Posterior Deltoids Pectoralis major 


Pectoralis major  Posterior deltoids
Pectoralis major  Middle trapezius
Pectoralis major Rhomboids


Hip flexors Gluteus maximus
Iliosoas + Rectus femoris Gluteus maximus + Hamstrings
Gluteus medius  Hip adductors


Up Trapezius + Levator scapulae Low Trapezius + Pectoralis Minor
Subscapularis + Teres major  Infraspinatus + Teres minor


Biceps brachii Triceps brachii


Ant Tibialis + Ext Digitorum Long Gastrocnemius + Soleus
Tibialis Ant + Tibialis Posterior Ext Digitorum Longus + Peroneals


Concentric Contraction against gravity
Eccentric Lengthening with gravity

How Deep The Rabbit Hole Goes



After this, there is no turning back. You take the blue pill—the story ends, you wake up in your bed and believe whatever you want to believe. You take the red pill—you stay in Wonderland, and I show you how deep the rabbit hole goes.

Rolling Stone - Gimme Shelter 1969