Breakfast was a glass of orange juice and 1½ cups of coffee. I weighed 156 pounds.
I had another cup of coffee at the office.
Over lunch I walked around town — 4⅜ miles. On the way back I stopped at the HUB and had Panda Express Sushi — four California rolls and three Inari.
Dinner was lo mein with two bottles of Saranac Pale Ale.
** These numbers are bogus. The method I am using to determine Miles/Gallon and ¢/Mile only works if the fill-ups are very consistent. Today it was a little too close to payday to be able to put $20 worth of gas in the tank, but I did not feel that I could go much further without worrying about running out of gas. On average I fill up every twelve days. I managed to stretch this one to fourteen days, but I did not feel that I could get another two days out of it.
I went to the MBNA Fitness Center tonight and tried out my lower body workout for the first time. Here is tonights workout:
I guessed at the target weights based on the last time I did each of the exercises (over a month ago). I think they could probably all go up. It would be nice to be able to translate the Hoist weight numbers to pounds. I think the timing is about right, one minute between sets, two minutes between exercises. I was surprised to find that the minute between sets was important for building strength but, once I actually did it, I could feel the difference. I was guessing that this workout should have taken about 30 minutes. It ended up taking 44 because some twittering, vacuous, overweight, out-of-shape, schoolgirls decided that they should learn how to use the seated crunch machine through trial and error, ultimately deciding that it was a good place to sit and gossip. Leave it at home, girls! Other than that, it was a pretty good workout.
I am one of those people who over thinks things. One way that quirk manifests itself is in an inherent need to understand how and why things are the way they are. Call it Zen if you must. I think I have decided that what I am doing is a three day per week, two day split upper/lower workout. This seems to be a good choice for a beginner to intermediate exercise routine, which is good for me, since I fall into those categories.
Before I go on, let me give a disclaimer: I do not know what I am doing. I am not a doctor, or a dietician, or a personal trainer. This is not advice. This is an effort on my part to figure out what I am doing and to see whether it makes sense.
Anyway, there were several components there in that statement of what I am doing. So first off, I am doing this because it is what I got out of Body for Life: 12 Weeks to Mental and Physical Strength by Bill Phillips. That is not to say that I got it right. It is just what I got out of it.
Next — in no particular order — there was the two day “split” part. That means that there are actually two different workouts that I do on separate days. That gives me a chance to concentrate on one group of muscles without making the workout very long. It also gives each muscle group longer to recover between workouts, since the next workout will be on a different muscle group. That sounds like a good plan to me, so I am going to stick with it.
Then there was the upper/lower part. That just means that I decided to divide the two workouts into an upper body workout and a lower body workout. Other possibilities are push/pull, and torso/limbs. I find it pretty easy to get my mind around the concept of the upper body and lower body workout, so I am going to stick with it.
Finally there is the three day per week part. That is pretty easy. I am going to go work out on Mondays, Wednesdays, and Fridays. The only tricky bit comes because I actually have two workouts, so it will take two weeks to complete the pattern. Like this:
| S | M | T | W | T | F | S | S | M | T | W | T | F | S |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| U | L | U | L | U | L |
The upper body workout consists of exercises that focus on the shoulders, chest, back, and upper arms. The neck and forearms are notably absent from this list. There are exercises for them. Perhaps I will think about adding them at a later date. The lower body workout consists of exercises that focus on the thighs, calves, waist, and hips.
So to summarize:
An upper body workout that gives reasonable coverage might be:
Emphasized exercises are intended to pick up smaller muscles not worked by the other exercises.
I have not actually gotten around to doing the lower body workout yet, but I was thinking it would go something like this:
I think I had two slices of toasted Italian bread with strawberry jam and two cups of coffee for breakfast this morning, though I cannot exactly remember. I weighed 158 pounds.
Woo hoo! I finally got back to walking over lunch. This month has just not been good to me aerobically. Anyway, I walked over to the IST Building and got a Java Company Turkey Club Wrap and a pint of Penn State Creamery milk. I am guessing that the walk was about four miles.
Dinner was pan fried flounder, grilled zucchini, and baked beans with two bottles of Saranac Pale Ale.
Drinkers of green and oolong tea are less likely to develop high blood pressure than nondrinkers, a Taiwanese study said on Monday.
The risk of hypertension, a condition that can lead to heart disease and stroke, declined the more green or oolong tea was consumed regularly, the study by researchers from National Cheng Kung University in Tainan, Taiwan, said.
The ancient Chinese honored the soybean with the name “the yellow jewel” but used it as “green manure” — a cover crop plowed under to enrich the soil. Soy did not become human food until late in the Chou Dynasty (1134-246 B.C.), when the Chinese developed a fermentation process to make soybean paste, best known today by its Japanese name, miso. Soy sauce — the natural type sold under the Japanese name shoyu — began as the liquid poured off during the production of miso. Two other popular fermented soy foods, natto and tempeh, entered the food supply around 1000 A.D. or later in Japan and Indonesia, respectively.
Tofu came after miso. Legend has it that, in 164 B.C., Lord Liu An of Huai-nan, China — a renowned alchemist, meditator, and ruler — discovered that a purée of cooked soybeans could be precipitated with nigari (a form of magnesium chloride found in seawater) into solid cakes, called tofu. In Japan, as in China, tofu was rarely served as a main course anywhere except in monasteries. Its most popular use was-and is-as a few bland little blocks in miso soup or fish stock.
This book contains definitions and examples of more than sixty traditional rhetorical devices, all of which can still be useful today to improve the effectiveness, clarity, and enjoyment of your writing. Note: This book was written in 1980, with some changes since. The devices presented are not in alphabetical order.
When you see that a plant has taken over — like grasses and lawns, and like corn — it has somehow manipulated us. We’re doing its evolutionary job, spreading it around, because it’s made itself attractive to us. Corn is like this second great American lawn — I mean miles and miles of it, all through the Midwest, and even where I live in Connecticut. This plant is so successful. And the productivity of corn is astonishing. The reason is that it responds very well to fertilizer. We’ve gotten the yield per acre from 20 bushels a hundred years ago to 160 now.
It all started when David and I met in 1983. David grew up on the sheep farm we run today. My family was in the dairy business in New York City, so we decided to milk our sheep and make cheese. We went to France and learned traditional cheesemaking methods in the mountains of the Pyrenees. Six months later, Vermont Shepherd won a national award for Best Farmhouse Cheese in the U.S. Our farm has grown somewhat since its early years. Now, with the help of some amazing people, Charlie in the cave, Daron on the farm, Margie at the desk and Bianca and Lucy with the boxes and tape, we milk many more sheep, make a lot more CHEESE!
The tongue can taste basically four things: Sweet, sour, bitter, and salt; while finer taste distinctions are made partly by our sense of smell. (Readers have told me we have a fifth flavor receptor in our tongues, but the links they sent would’ve required a couple of biology degrees to understand.)
What salt does, taste-wise, is act as an electrolyte to help you taste food, though you can taste salt by itself. It?s working its best when you don’t know it’s there (unless it’s on a pretzel or nacho chip, in which case being aware of it is part of the fun).
This just in: Eating smaller bites of ice cream is the key to avoiding the highly dreaded ice cream headache, a.k.a. brain freeze.
This critical finding, which was published in the December issue of British Medical Journal, was made by 13-year-old Maya Kaczorowski, who carried out her experiment on fellow middle school classmates in Hamilton, Canada.
The Web Standards Project is a grassroots coalition fighting for standards that ensure simple, affordable access to web technologies for all.
This is the Jargon File, a comprehensive compendium of hacker slang illuminating many aspects of hackish tradition, folklore, and humor.
SlangSite.com is a dictionary of slang, webspeak, made up words, and colloquialisms.
Good fiction doesn’t just happen, it is designed. You can do the design work before or after you write your novel. I’ve done it both ways and I strongly believe that doing it first is quicker and leads to a better result.
Celtic MP3s Music Magazine is a free weekly Celtic music & mp3 magazine featuring free music downloads of Celtic, Scottish, Irish music from around the world.
California scientists say they have created the first synthetic version of a rogue protein called a prion and used it to give mice a brain-destroying infection, evidence important to settling any lingering doubt these mysterious substances alone cause mad cow disease and similar illnesses.
- 1 cup Frozen Mixed Berries
- 1 Frozen Ripe Banana
- ½ cup Low-fat Vanilla Yogurt
- ¼ cup Orange Juice
- 1 teaspoon Honey (optional)
Combine all ingredients together in a blender and puree until smooth.
Using data from the USDA National Nutrient Database for Standard Reference, and substituting frozen unsweetened strawberries for the frozen mixed berries (which are not listed), this smoothie contains 418 Calories, 9 grams of protein, 2 grams of fat, 98 grams of carbohydrates, and 8 grams of fiber.
Breakfast was two buttermilk biscuits with strawberry jam, a glass of orange juice, and a cup of coffee. I weighed 159 pounds. 
At the office I had another cup of coffee.
It is raining again today so instead of going for a walk I took the opportunity to go to the mall and get some socks. While I was there I went to Arby’s for lunch. I had a number 2 combination — a Beef and Cheddar Sandwich, curly fries, and a Dr. Pepper.
Dinner was chicken and snow peas and 1½ bottles of Saranac Pale Ale.
I am trying to get back into my rhythm of working out two or three times a week at the MBNA Fitness Center. Here is tonights workout:
I think I have the pace down just about right. This workout should have taken 46 minutes and it actually took me 44 minutes. I think I could increase the weight on the compound row and maybe the triceps extension, as well.
Breakfast was two slices of toasted Italian bread, four strawberry jam bar cookies, a glass of orange juice, and two cups of coffee. I weighed 156 pounds.
I went to Subway for lunch and had a Sweet Onion Chicken Teriyaki sandwich, a bag of Lay’s® KC Masterpiece® Barbecue Flavor Potato Chips, and a Dr. Pepper.
Dinner was a salad of romaine from the garden, cucumbers and tomato from the CSA, and parmesan cheese, with Newman’s Own Creamy Caesar dressing, Eleanora’s Eggplant Parmigiana, two slices of Italian bread, and two glasses of Bolla Sangiovese Di Romagna.
