Adam's Blog

14 Feb - Strength

2007-02-13T04:11:00.000-08:00

First Westside workout.

DB Bench

2 @ 40.1 x5

CG Bench

6 @ 70
6 @ 75 x2

45 Bent Over Row (Overhand)

4 @ 80
4 @ 85 x2

Front & Rear Raises

6 @ 11.5

Good workout.

Speed - 13 Feb

2007-02-13T04:10:00.000-08:00

Speed workout.

Did jump running, lateral jumps and depth jumps (3 sets 8 reps).

Then did 50m/100m/50m/100m sprints.

Went well.

Speed - 9 Feb

2007-02-13T04:08:00.000-08:00

Acceleration workout.

Started off with jump running, richochets and bounding, 4 sets of 8.

Then did 6 short sprints (standing, standing backward, jogging foward).

My Strength Routine

2007-02-11T03:54:00.000-08:00

Monday – Max Effort Bench Press

Max Effort Exercise – DB Bench 3-5 sets (90%)
Triceps – BB CG Bench (low inten, high vol) (3) 4-6
Upper Back – Bent Over BB Rows (overhand) (3) 3-5

Delts – Front + Rear Delt Raises (2) 4-6

Tuesday – Dynamic Squat/DL

Dynamic Squats (3 @ 50/55/60%)
Hamstrings (4) – RDL 2-4
Quads – front squats (3?) 3-5
Abs – hanging leg raises (4) 6-8

Thursday – Dynamic Effort Bench

Dynamic Bench Press (3 50/55/65%)
Triceps/Chest – Incline BB Bench (high intens, low vol) (4) 2-4
Shoulders – BB Overheads (high inte, low vol)) (4) 3-5
Lats/Upper Back – Pull Up (3) 2-4

Friday – Max Effort Squat/DL

Max Effort Exercise – Low Box Squats (3-5 sets 90%)
Hamstrings – Good mornings (4) 4-6
Low Back – Pin Pulls (3) 3-5
Abs – Woodchops??? (4) 6-8

I'm going to do this for three weeks. I'm also going to run once or twice a week, when I am up for it.

Review

2007-02-11T03:50:00.000-08:00

Bodywork
I've missed two workouts. I'm going to do my last speed workout on Monday, then go straight into a Westside on Tuesday.

Financial
I've finished work, just got to add up what I've ant and donate $3 for every $10 I make.

Academic
I'm doing work on my other blog, A GTD Journey, which will be my academic focus until Uni starts.

6 Dumb Mistakes - Pylometrics

2007-02-06T20:06:00.000-08:00

I was reading an article over at T-Nation, 6 Dumb Training Mistakes. It wasn't really a newbie sort of article, it was actually quite a good read. His last point was about pylometric training:

Use plyometric/shock training to provide for a needed boost in power production, not as a year-round system (e.g. perform a four week shock training block six weeks prior to an important event; stop two weeks before said event). And when you use it, don't let the amount of fatigue or soreness be your guide to adjusting training volume. Stick to 40-70 total ground contacts per week.

The important point I took from this article was the idea of not doing pylometric training during the season. Even thought football doesn't involve an extraordinary amount of jumping, it still wouldn't be wise to keep on doing it during the season.

Another one of the six mistakes was the idea of not addressing your weaknesses. Now for muscle groups this is rather obvious, both bodybuilders, powerlifters and athletes all realise the importance of this.

The one thing that did strike me was the idea of capability weaknesses:

Just like with a lagging muscle group, a lagging physical capacity can wreck havoc on your athletic performance.

Now for a bodybuilder something like speed or endurance might not be vital, but for an athlete it is.

Last.fm

2007-02-03T18:17:00.000-08:00

So I've started to use Last.fm, a social music site. I've also added in my recently played tracks on the side bar of this blog, which I thought was a cool little gimmick.

I've just got the iTunes plugin for last/fm, using the official software. This means that only the songs I play with iTunes get scrobbled into last.fm, not the ones I play on my iPod. I did play around with a few third party programs to get my iPod plays scrobbled, but it didn't really work.

Anyway, here's my profile on last.fm, have a look and add me!

Speed - Friday 2nd Feb

2007-02-02T03:31:00.000-08:00

Did 3 sets jump running, 3 sets lateral jumps, 3 sets bounding. Went well, really got the speed and height aspect down on the last two movements.

I then did sprints:

50m
100m
50m
80m

Went well, need to work on my acceleration, the form early in my sprint.

Strength - 31 Jan

2007-01-31T00:41:00.000-08:00

Second unilateral workout.

Pull Ups

Unilateral DB Bench

8 @ 22.1
8 @ 24.5
8 @ 24.5

Unilateral DB Row (arms out side)

8 @ 22.1 X3

Unilateral Seated DB Overhead

8 @ 19.5 X3

Skullcrushers w/ (BB Curls)

8 @ 29.5 (8 @ 26.5) X2

A GTD Journey

2007-01-30T02:29:00.000-08:00

So I've made a second blog again using Blogger, A GTD Journey. I've been meaning to implement GTD for a while now, having seen it around a lot. I'm seperating these two blogs out so that both me and the readers can get a better view of the GTD system being formed and moulded.

Speed - Monday 29th

2007-01-28T21:14:00.000-08:00

I missed my workout on Friday because my abs were killing me, the uniateral stuff on Wednesday really worked my core hard.

Anyway, today I did 3 sets of bounding, richochets and depth jumps.

I then did acceleration work, basically just trying to get up to full speed as quickly as possible. I did 9 sets, 3 of a different starting stance (standing facing foward, standing facing back, jogging backwards).

Pretty good workout, still had a lot in me at the end but I felt like I got a lot accomplished.

Strength - 24 Jan

2007-01-24T01:00:00.000-08:00

As per this post I decided to do some unilateral work today. I didn't go heavy with the weights, but still had a good workout, it was still pretty hard.

Chin Ups

8
5
4 R 2
3.5

Unilateral DB Bench

8 @ 22.1
8 @ 24.5
8 @ 24.5
8 @ 24.5

Unilateral DB Overhead Seated Press

8 @ 22.1 x4

Unilateral DB Row

8 @ 22.1 x4

Skullcrushers (supersetted with BB Curls)

8 @ 26 (8 @ 21) x4

Two Things To Do & Two More Thoughts

2007-01-23T20:52:00.000-08:00

I was reading an article over at T-Nation, 10 Things to Do...in the Gym, in the Kitchen, and in Your Head, and two of the things mentioned are ones I'm really keen to try.

One is a unilateral day, where all the moves are just using one limb basically. For me now is a great time to try it during my one gym day a week. I'm just about to go workout so I'll have some results in a short while.

The other was the snatch grip deadlift off a box, which I am keen to try. I'll probably fit this in my next strength routine after this speed one.

Another random thought I had today was about my speed workouts, maybe I'm doing too much volume. I'm all for intensity and a high volume, but since I'm sprinting twice a week I probably should do around half or a third of what I planned too on my speed days.

The final thing was regarding whether I can do some leg work in the gym. I'd like too, and I'm probably going to throw in a few dynamic squats, for both power and a bit of light recovery in the middle of the week. I won't be doing it tonight though; I'm still too sore.

Speed - 22 Jan

2007-01-22T01:21:00.000-08:00

First speed workout.

I warmed up with some plyometrics, 4 sets of Jump Running, 4 sets of Lateral Jumps and 3 sets of Bounding. Went alright, my calves got pretty sore though.

I then did a few sprints:

200m
100m
50m
200m
100m

I was planning to do more, but I was happy at the end of just these 5 runs.

It was a good start, not perfect but what I was expecting.

Bodywork for the Next Three Weeks

2007-01-20T17:48:00.000-08:00

When outlining any course of action, the most important aspect to nail down is why you are doing it. What is the purpose of what you are doing?

For the next three week I'm going to be working on my speed. I'm going to do this three ways; sprints for co-ordination and conditioning, pylometrics for power and weights work for maximum strength.

So I've got my plan for the next three weeks (21 Jan - 11 Feb).

M - Spirnts (speed) & Pylometrics
T
W - Gym
T
F - Speed (accl) & Pylo
S
S

On Monday I'll probably run at the track, doing 200, 100 and 50m sprints, focusing on my top speed. Friday I'll focus on shorter sprints, just getting up to top speed as fast as possible.

Pylometrics will be the same routine of:

Jump Running (slow motion running focusing on height and distance)
Bounding (running and jumping over obstacles)
Ricochets (jumping from point to point in a box)
Lateral Jumps (jumping sidways over a box)
Depth Jumps (stepping off a box and exploding up)

I'm aiming for 15 sets of 8 reps.

My gym work will be the same routine I've been doing, except I'll be changing three exercises (one lower, one pull, one push) on each day into working up to a 1 rep max.

Looking further foward than those three weeks, I'll probably do a few weeks of hypertrophy work with a bit of endurance thrown in, then go all out endurance for a few weeks, then speed again.

A few photos from Melbourne

2007-01-20T00:01:00.000-08:00

I've been in Melbourne for the last week at the tennis, didn't take many photos but here are a few of the ones I did take:

Quick Bodywork Update

2007-01-19T07:28:00.000-08:00

I missed my run today, not too worried though. I'm going to both go to the gym and do my strength workout tomorrow, then run either after that, or on Sunday (21st).

After that, it's onto three weeks of pylometrics, sprints and power work in the gym.

Endurance - 17 Jan

2007-01-17T20:07:00.000-08:00

Went for another run today, went around 16mins which was shorter than I intended, but still acceptable. It was a bit eaiser than the 15th, not much though.

Endurance - 15 Jan

2007-01-15T23:01:00.000-08:00

I'm in Melbourne for the week but I'm keeping up my running. I'll be back in the gym on Saturday, a day late but I'm not too worried.

Anyway I managed a 20min run today, struggled a bit, mostly due to the heat here I think. A bit of a set back given how well my running as been going, but no worries.

Strength - 12th Jan

2007-01-12T01:36:00.000-08:00

Had my second strength workout of this part of the program:

Deadlifts

4 @ 150
4 @ 160
4 @ 165

Front Squats

4 @ 60
4 @ 70
4 @ 70

BB Bench

4 @ 80
4 @ 90
4 @ 95

CG DB Bench

4 @ 30.5
4 @ 35.5
4 @ 37.5

BB Row

4 @ 80 x3

Straight BB Curl

6 @ 29.5
6 @ 29.5
4 @ 29.5

Good workout, I was pretty tired coming into it but my strength was up there. Bench went really well, I'll be getting 100kg for reps soon!

Endurance - 11th Jan

2007-01-12T01:34:00.000-08:00

Went for a 10min run down the park and back, went well. I'm starting to feel a bit more fit, more comfortable running.

Getting Things Done

2007-01-11T01:44:00.000-08:00

GTD is an Internet phenomenon, with sites like 43 Folders, lifehack.org and Lifehacker all featuring it heavily.

I've played around with it before, but as I've never read the book it didn't work out too well. I liked what I saw though, and am going to give it a crack this year.

First off I need the book, which I'll try get in the next week. I'll then spend a month or so getting my personal GTD system ready, and then try do a 'clean install' when I start Uni on the 26th of Feb.

I'll track my progress here, and add it as a new principle on my reviews.

Violence and Religion

2007-01-09T22:52:00.000-08:00

People, usually atheists, often use the many examples of violence and forceful behaviour that have plagued religion for centuries as a good argument against it. Sometimes members of one religion will just single out another religion, as often happens today with Christians and Islam.

Theists then point out the atrocities committed in the 20th century by atheist dictators, mostly Communist. It's a sufficient counter argument, but not a good argument at all. If we step back and look at the bigger picture, the truth becomes clear.

Totalitarianism (I won't call the regimes of Stalin and Mao et al communist) and religious institutions have one major idea in common; the idea of unfaltering belief in some piece of dogma. Religions it may be a holy book or holy man, totalitarianism it is usually the leader, perhaps some fuzzy concept like national strength or the common good.

It's this unfaltering dogmatic belief that really causes violence to occur. Dogma can't change; especially when it's bound in a book or is a single person. This unwillingness to change goes against a basic truth of life; change is constant.

When you get something that doesn't want to change coming up against the force of change, unrest and violence occurs. People who speak out against the leader are killed, new theories (weather scientific or equally dogmatic, like a competing religion) that contradict the dogma are and must be quashed violently in order for the institution to survive.

Another important point is based around the difference between what an institution stands for and what it actually does. Given the dogmatic nature of both totalitarianism and religion, it becomes easy for one person or a group of people to gain control.

It's patently obvious how this happens in a dictatorship, and is just as obvious when you look at an institution like the modern Catholic church, the early Christian church or even just your local church with it's one pastor, reverend or priest. The same goes for Mosques and Mullahs, the Synagogue and the Rabbi or the Buddhist Temple and it's head monk.

The ease at which a small group of people can control entire faiths or countries leads to them easily being corrupted; Marx never foresaw the gulag just like Jesus never preached about the Inquisition, and they or their teachings certainly shouldn't be blamed.

As we have seen, the actual systems in itself aren't really at fault. The Bible never killed anyone and the Communist Manifesto never enslaved millions. It's the dogmatic nature of both these systems that will always lead to violence.

At the end of the day, people either struggle to cope with their holy book being undermined by progress and lash out violently, or just use the institution as a vehicle for their own evil ways. People are the problem, weather ignorant or evil, but that shouldn't surprise us.

Endurance - 8th & 9th January

2007-01-08T22:38:00.000-08:00

So I've been running.

On the 8th I did 20mins, on the 9th 10mins.

Pretty shit really, I'm quite unfit at the moment but I'm not stressing as I've got a bit of time to get it back. I'm having a few stops if I need it; I'm training for football so I don't really need to stress the constant pace thing.

A few photos

2007-01-06T23:52:00.000-08:00

I've just got an account at Flickr, and I'm uploading a few of my better shots. I've went digital with a Canon 300D a while back, but I've still got a drawrer full of slides to go along with a few albums of prints. Eventually I'm going to get it all in one place and backed up, until then though here is a small sample:

Mascherano to Liverpool?

2007-01-05T02:35:00.000-08:00

There is talk in the football world about Javier Mascherano, the Argentine midfielder joining Liverpool on loan.

I can understand why he'd want to leave West Ham, he hasn't even been making the bench for some games and they've lost every game he's played in. I can understand why he'd want to join Liverpool, because well, it's Liverpool. sdnasjld

But why Benetiz would want Mascherano, I can't figure out. Our midfield is already our strongest area in the squad (Gerrard, Alonso, Sissoko and Zenden can all play there) and from what I saw at the World Cup Mascherano is a central midfielder too.

There is talk that he may not even be eligible to move with the FIFA ruling that a player can't play for more than two clubs in a season (Corinthians and West Ham).

That put aside, I still cannot see the logic behind the move. He is a quality player, even with his torrid time at West Ham, but for my money he won't be coming to Anfield. A move to Juventus or Inter Milan would be more likely.

As for the transfer window in general, I think the chances of Peter Crouch moving to Newcastle are total bollocks. Crouchinhio will know that he has been given a gift with Liverpool, and that it's got him his England place. He owes too much to the club to want to leave, and I can't see Benetiz wanting to sell him either.

David Villa of Valencia is another name linked with Liverpool. He has been on top form in Spain, and if anyone was to come calling Benetiz would be the one Villa answered too. I still can't see this move coming off, what with Kyut, Crouch and Bellamy all in fine form. Furthermore after the failure of Morientes, I am a bit more hesitant of foreign imports.

I think Liverpool will be looking to strengthen the right side if anything, perhaps Dani Alves who was the original target over Jermaine Pennant. Even then, I wouldn't be surprised if Liverpool had a very quiet summer, the calm before the glory to come in May!

Strength - 4 Jan 2007

2007-01-04T23:08:00.000-08:00

I'm probably going to rotate this with another full body workout I've got in the back of my mind. I'm doing this once a week, mainly for maintenence rather than actually to see major gains.

Anyway:

ATG Squats

4 @ 130kg
4 @ 130
4 @ 135

Stiff Legged Deads

4 @ 110kg
4 @ 110
4 @ 110

Standing Military Press

4 @ 20
4 @ 20
4 @ 20

Dips

4
4 w/ 7.7kg
4 w/ 7.7kg

Pull Ups

4
3 w/ 1 neg
3 w/ 1 neg

Supinating DB Curls

4 @ 14
4 @ 16.4
4 @ 16.4

Good workout, a bit longer than my past few weight training sessions. I was quite suprised that my strength was pretty much up with what I left off a week or two ago. SLD didn't go that well, I'm struggling to keep my back flat.

All in all I'm happy.

Google Analytics

2007-01-04T22:09:00.000-08:00

I was reading Erik Vossman's post on Google Analytics, so I decided to sign up. Exactly what it does, I'm not sure. I'm going to use it to replace Sitemeter, which has been good so far, but I don't really enjoy it. It looks like it's a pretty powerful tool, so hopefully it'll be useful in the future.

I found that in order to install it, you have to add in a piece of HTML code onto your site. If you're using blogger like me, it's eaisest to just add it as a page element in your template, rather than trying to edit the HTML like I did!

Endurance - 3 Jan 2007

2007-01-02T23:10:00.000-08:00

Went for my first run of my new programme (I'm not counting the one a week ago though).

I'm not really focusing on going quick, not stopping or distance, just on getting my heart and breathing rate up.

Anyway the run was 10 mins long, was quite good too. I felt quite comfortable.

Gym tomorrow, I've not yet decided on what I'll do there but my programme for the next two weeks will go something like:

10 min run
Gym
Rest
Rest
30 min run
20 min run
Rest

Why Saddam Deserved To Live

2007-01-02T03:28:00.000-08:00

I don't support the death penalty, whatever the crime, whoever the criminal. Seeing as Saddam Hussein was hanged just recently, it's a good time to explain why I will never support it. First I'll outline why I disagree with it generally, then in terms of Saddam.

The death penalty is supported for a variety of reasons, three main ones: 'eye for an eye', protection of society and preventing further crime via deterrence.

The 'eye for an eye attitude' is an ancient one, and not coincidentally barbaric. The idea of fairness is an idea that every human holds on a very primitive level; most complaints arise this way, especially in children (and the ignorant/socialists). I don't agree with the eye for an eye principle mainly because you lower yourself to their level by 'punishing' them for their crimes. Isn't it plainly ironic punishing a murderer by killing them?

Secondly is the idea that killing a criminal who has proved themselves dangerous protects society. It's true that a dead man can't kill again; it's also true that a man in prison for life can't either. Why go to the extreme of killing someone when we have a perfectly good alternative?

The last reason the death penalty is supported is the claim that further violent crimes will be prevented by making the penalties harsher. This claim is not supported by evidence, a study by William Bailey (1998) in Oklahoma found that the death penalty provided no deterrence for murder over the period it was in effect compared to when it wasn't. Indeed it found that murder increased after it was introduced.

The reason that people believe the deterrent effect is quite obviously that people won't risk being caught and killed, but they will risk it for life in prison. This seems logical, but the fact is many murders are in the heat of the moment, unplanned or committed by people who are willing to risk anything. People don't really sit down and think about killing another human.

However, the most important reason for not supporting the death penalty is the imperfection inherent in any justice system. Innocent people will be convicted, guilty people will go free. It's always going to happen.

With the death penalty, there is no turning back. You can't set a dead man free. You can release a man in prison for life. Here again evidence shows this, with 123 people being released on death row since 1973 in the United States. Until we have a perfect justice system, we cannot have a death penalty.

With regards to Saddam. The latter two arguments for the death penalty, protection and deterrence are easily rebutted in this case. It's unlikely Saddam would ever escape imprisonment, and even if he did it's preposterous that he would ever rise to power again. I also doubt that other dictators such as Kim Jong Il are going to be deterred from further totalitarianism after Saddam's execution.

Another point that doesn't really relate to any of the arguments relevant to the debate on the death penalty in general is the effect that Saddam's execution will have on Iraq. As I've said above, it will calm the fears of many Iraqis of Saddam coming back to power, however irrational that fear is. It also is likely to stir violence in the state, Saddam still had many supporters despite his atrocities. Even though the execution was ordered and performed by the Iraqi government, the feeling still will be that this was the United States meddling once again.

The third argument, the idea that the death penalty is a just punishment for heinous crimes, is a stronger one in this case. I hardly doubt Saddam was innocent; his atrocities are well documented and numerous. The question of wether a man should be punished for his crimes by another man, by death especially, is a moral one, which will be answered differently by everyone. Given in this case that his innocence is hardly in doubt, the only real dilemma is wether death is a suitable punishment.

I still do not support Saddam's execution, or murder, whatever term you want to use. He was a bad man, but aren't we for using his methods? The death penalty reeks of barbarianism, primitive emotions ruling the light of reason. The point of having principles like human rights is that they apply to all, not just the model citizen but the psychotic murderer too.

In fact it's the rights of the murderer that need protecting, not the common citizen. No one is going to trample the rights of John Doe.

Catch Up & The Bodywork Plan II

2007-01-02T02:12:00.000-08:00

So I've been at the beach for a few days over New Years, had a mint time catching up with all the boys on the piss. It was good to just relax, not worry about actually doing anything productive!

I was thinking about my bodywork plan as I was drinking beer and eat fish & chips, and as I always do I'm going to modify it a tad.

The basic principle behind my change is that I'm going to focus on two fitness ideas in a week, picking from speed/strength/power/endurance. That said:

Week 1 (starting 2nd Jan) - 3x cardio, 1x gym (end, st)
Week 2 - 3x cardio, 1x gym (end, st)
Week 3 - 2x cardio, 2 x gym (strength/end)
Week 4-5 - 2x cardio, 2x GPP (power/speed/end)
Week 6-8 - 2x cardio, 1x pylo, 1x weights (end/power)

Goal Setting: Big or Small?

2006-12-28T00:54:00.000-08:00

I was reading a post over at Cultivate Greatness, an excellent site, that claims setting harder and bigger goals is better than smaller, more attianable goals. The one quote that got me was

...that your goal should be so big that it both scares you and excites you at the same time. Your goal should be so big that you have no idea how you’re going to do it, you just know that you will.

It's a very inspiring piece. This however sounds more like a dream than a goal. Dreams to me are the fuzzy things, often very emotional, fixed on one certain aspect of a series of goals. An example would be dreaming of standing on top of Everest, looking down at the land below.

The main problem with this idea is that there is no real actions involved. It's hard to know where to start if your only goal is 'Climb Everest'. If the goal was 'Go to the shop and get an ice axe', it's much eaiser to accomplish.

I do agree with the main jest of the article, that big goals are important to motivate and stimulate. It's easier to get excited about being on top of the highest peak in the world, not so easy to get exicted about going to the gear shop.

In the end, like most things in life, the middle path is the correct one for success. You need both the big dream and the small steps to attain your goal. Use the emotion and good feelings you get from the dream to fuel your somewhat mundane but important small steps.

Bodywork Plan

2006-12-28T00:35:00.000-08:00

Alright, so a change with my plan for the next few months:

Week 1 (starting 27th Dec) - 3x cardio
Week 2 - 4x cardio
Week 3 - 2x cardio, 2 x gym (strength)
Week 4-5 - 2x cardio, 2x GPP
Week 6-8 - 2x cardio, 1x pylo, 1x weights (strength)

I'm kind of rotating my main few goals (endurance, strength and power). I really need to work on my fitness (for football) so I've made it a priority.

The New Bodywork Program

2006-12-25T23:35:00.000-08:00

I'm going to run 3x a week for 2 weeks (until 7th Jan).

I'll then start GPP. Details on that to follow (my comp is broken at the mo).

Review and The Fifth Area

2006-12-25T01:17:00.000-08:00

I've already got four areas of my life I'm sorting out, and three of them are going well enough for me to add a fifth. What it will be, I'm not quite sure.

ACADMEIC
I'm reading a book called iWoz, it's about Steve Woznaik, the guy that built the first Apple computers. It's a very interesting read, even though I'm not in his engineering field it still is very relevant. The principles he uses in his work are brilliant.

As for Flights of the Mind, I've only got a little way to go. I'll knock it off soon enough.

Review

2006-12-24T17:24:00.000-08:00

BODYWORK
Finished my P/P/L. Am now taking a break until the 27th December, when I'll start my cardio/GPP program. Still have to write it, will do that over the next few days.

FINANCIAL
Still going well. Am going to donate before I go to Uni.

ACADEMIC
Still haven't finished my book. Not rushing to though.

SPIRIT
Am starting meditation (10 mins) today.

Pull, Fri 15th December - Push/Pull/Lower

2006-12-22T02:28:00.000-08:00

Deadlifts

6 @ 160
6 @ 162.5
5 @ 162.5
4 @ 162.5

Chin Ups

BB Rows

6 @ 67.5 x4

Lat Pulldowns (supersetted with DB Curls)

6 @ 134 (10 @ 8)
6 @ 134 (8 @ 8)
6 @ 134 (5 @ 8)
6 @ 134 (5 @ 8)

Alright workout. Didn't see any amazing gains, just normal expected ones.

Push, Wed 13th December - Push/Pull/Lower

2006-12-20T00:43:00.000-08:00

Flat BB Bench

6 @ 87.5kg
6 @ 90kg
6 @ 90kg
6 @ 90kg

Seated Overhead DB Press

6 @ 28
6 @ 28
6 @ 28
6 @ 28

Rope Pushdowns

6 @ 52 x4

Low Incline DB Press

6 @ 30.5kg
5 @ 35.5kg
4 @ 35.5kg
3 @ 35.5kg

Did pushdowns before low incline due to equipemnt being in use. ANother solid workout, didn't go hard on bench due to no spotter.

Democracy vs. The Market

2006-12-19T02:41:00.001-08:00

IF, and it's an important if, we assume that a good political system must have a mechanism by which the citizens can control the people in power, the two systems that are worth investigation are the market, and democracy.

The two methods that we see today in the West are democracy and the market. No doubt everyone is familiar with both of these methods, but I thought I'd give my take on them.

THE MARKET

In a market system, the two main groups are the businesses and the consumers. The businesses offer products, and the consumers trade money for these products.

Who is in power here? Both parties need each other; the business needs money and the consumers want/need the products.

Here the structure of society is formed by the types of businesses in it. Public policy would essentially made up of the aggregate policies of every business; for example the amount of attention spent on being environmentally friendly would be determined by the amount of attention spent by the businesses.

DEMOCRACY

In a democracy, the two main groups are the government and the citizenry. Here the government both demands taxes and offers the chance to vote, and the citizens offer nothing.

Who is in power here? Here participation in the system isn't totally voluntary, the only optional part is the control that the citizens have. So in essence, the government is in power no matter how many citizens voluntarily participate (ie vote).

Here the structure is determined by laws, passed by the politicians in power and enforced by agents of the State.

COMPARING THE TWO

One advantage of the market is the voluntary aspect of it. Of course, you cannot completely opt out of the market, bar not consuming anything. Even then the actions of others will indirectly effect you, but to try to be a total individual is impossible. A democracy however adds a additional layer of involuntary systems into any society.

A second point of comparison is competition. Both systems have elements of competition; the market for money, democracy for votes.

Now democracies as we see them today, representative democracies, often have one election every three to four years where every citizen gets one vote. Another method is direct democracy, where the citizens vote on issues.

In the market, the choice is made via exchanging things of value, typically money.

One drawback of the democracy we see currently is the inefficiency of response. Compare the frequency of the majority of consumer decisions, buying bread for example, to the voting cycle. Obviously there are some items like cars or refrigerators that are often kept for more than four years.

Another is the lack of any real guarantee when casting a vote. Politicians often run on one set of policies, then act very different when in power. The citizenry is then powerless until the next election, often years away. The market is somewhat more dynamic; due both to the frequency of consumer decisions and the amplitude; many people buy bread often.

Another problem with the representative democracy method is the fact that there may not be a candidate running that supports the same things you do; you may have to compromise as you only have one vote. In a market system, money can be dolled out in a variety of amounts, relative to the amount the product or service is valued. It must be noted that in a direct democracy, this wouldn't be as much of a problem.

Another advantage of a market system is the multiplicity of businesses means you often have more choice than in a democracy, where typically two parties or candidates are far more popular than the third choice.

The market system can be seen as unfair due to the inequality of each individual. A billionaire has more influence over the power structure in place than a beggar. Another common idea is the chance of monopolies occurring.

A monopoly in itself isn't a bad thing; if one company is offering a near perfect product at a low price no one would complain. The bad effects of monopolies are when businesses use there size to cut back on competition from smaller companies.

The benefit of a democracy here is the chance for the government to enforce anti-monopoly laws to prevent them occurring. One must note two important points however, 1. a government is itself a monopoly on force and 2. businesses often use the power of governments, democracy or not, through channels like lobbying, to help sustain a monopoly.

VIGILANCE

Both systems have flaws, because both systems are run and maintained by humans. Which one is better or worse isn't really the point; a mixture is probably the best strategy.

The critical point that will determine the success or failure of either system is the vigilance of the consumer/citizenry. If you buy the poison bread or if you vote in Hitler the system will fail.

People create the society they deserve. In the end history shows it's not which system, but the people that run it.

Review

2006-12-18T23:02:00.000-08:00

BODYWORK
Couldn't be going better in the gym. Haven't started running though. Starting GPP next week on Christmas Day.

To do:

Get GPP program in order.

ACADEMIC
Still haven't finished Flights of the Mind, not too worried though to be honest.

I'm not going to make any goals regarding it, just a conscious effort to read the book.

FINANCE

Am doing well with my saving, earning a lot from my job. Not much more I can do here.

SPIRIT

Need to start meditating, planning to do it on the 25th.

Lower, Mon 18th December - Push/Pull/Lower

2006-12-18T21:05:00.000-08:00

My last lower day:

ATG Squats

6 @ 122.5
6 @ 125
6 @ 130
6 @ 130

Step Ups

6 each leg @ 30.5kg
5 each leg @ 30.5kg
6 each leg @ 30.5kg
5 each leg @ 30.5kg

DB Calf Raises

6 @ 30.5 x4

Really good workout, squats were awesome. Even the 130's felt easy, could have gone heavier. Did step ups for a change.

Pull, Fri 15th December - Push/Pull/Lower

2006-12-15T02:25:00.000-08:00

Deadlifts

1. 6 @ 160
2. 6 @ 160
3. 6 @ 160
4. 4 @ 170

CG Chin Ups

1. 6
2. 5 (1 neg)
3. 3 (3 negs)
4. 3 (3 negs)

BB Rows

1. 6 @ 65
2. 6 @ 65
3. 6 @ 65
4. 6 @ 65

WG Lat Pulldowns

1. 6 @ 120
2. 6 @ 120
3. 6 @ 120
4. 6 @ 120
5. 6 @ 120

DB Curls (supersetted with lat pulldowns)

1. 10 @ 7.5
2. 10 @ 7.5
3. 8 @ 7.5
4. 8 @ 7.5

Solid workout, DL dissapointing, hamstrings were still a bit sore. Pull ups went a tad bit better, I'm getting more comfortable with the form. Did curls for a higher rep range, my biceps respond to it better.

Science vs. Religion

2006-12-13T21:17:00.000-08:00

Science and religion are often compared as complete opposites. They often seem at odds with each other; religion holding back scientific progress, science destroying some of religions most precious claims.

I don't think that science and religion are totally at odds. They do operate for the most part in separate areas of society, and usually don't clash. Many prominent scientists are deeply religious, often it's only because atheist scientists shout louder that this isn't well known.

POLAR OPPOSITES

There is one important area where religion and science are polar opposites, so important that it's the very mechanism by which the two move.

Religion almost always contains a piece of unquestionable dogma; the Bible in Christianity for example. This body of information is usually claimed to be touched by God, and therefore perfect in everyday.

Science starts with nothing, just the scientific method. It then starts to build up a body of information that reflects the natural world. Science can be viewed simplistically as trial and error. Having a glance at a small time line in physics shows the progress from classical to relativistic to relativistic/quantum.

To sum up: religion starts with a claim of perfect knowledge, science starts with nothing and builds up to perfect knowledge.

PROBLEMS

The claims of perfection by religion is a huge problem. How can a religious text, written in the language of man, be perfect? Are the translations perfect?

Furthermore, how come every religious teaching is interpreted differently by everyone? How can it be perfect if it is so ambiguous?

What happens if new findings contradict the teachings in a religious text? If we look at history, violence is often the answer, as per Galileo in Catholic Italy. You can't exactly go and rewrite the word of God can you?

Science too has flaws. The constant doubt of the current theory in any given field is paradoxically science's greatest aspect and it's fatal flaw. Great in that it allows the knowledge to change with new findings, flawed in that we never know if we are truly right.

CONCLUSION

Both science and religion are fundamentally flawed. Science seems to always be imperfect and incomplete, and we can never know when it is perfect. Religion claims perfection without any regard to it's environment or new findings.

We shouldn't be surprised that both science and religion are so deficient in our search for truth; they both involve us.

Push, Wed 13th December - Push/Pull/Lower

2006-12-13T00:40:00.001-08:00

Flat BB Bench

6 @ 82.5kg
6 @ 85kg
6 @ 87.5kg
6 @ 90kg

Seated Overhead DB Press

6 @ 28
6 @ 28
5 @ 28
5 @ 28

Low Incline DB Press

6 @ 30.5kg
6 @ 30.5kg
6 @ 30.5kg
6 @ 30.5kg

Rope Pushdowns

6 @ 42
6 @ 48
6 @ 52
5 @ 52

Another good workout. Saw good gains, BB bench is going really well. Forgot to do RC work.

GPP & My Training Plans

2006-12-11T22:54:00.000-08:00

I've heard about GPP (General Physical Preparedness) a lot on websites like EliteFTS and T-Nation, two very good sites. I understand GPP to be a mix of cardio, weights and strongman.
I'm doing a bit of research using my new wiki about it, I'll post the routine I'll be doing eventually. I'm hoping it'll be a good change from the gym, I'm usually pretty mentally shattered after a few weeks of Westside, and it's a good chance to get a tan :)

So, for my general training plan for the next few months:

Now - 29th Dec = P/P/L
30th Dec 06 - 2nd Jan 07 = Rest
2nd Jan - 23/30 Jan = Westside
23/30 Jan - Uni = GPP/Cardio/Football training

I'll fill this out on my Google Calendar soon so we can get a better look ;)

Lower, Mon 11th December - Push/Pull/Lower

2006-12-11T22:50:00.000-08:00

Second lower day:

ATG Squats

6 @ 120
6 @ 125
6 @ 127.5
6 @ 127.5

SLD

6 @ 100
6 @ 105
6 @ 110
6 @ 110

Walking DB Lunges

6 each leg @ 22.5

Stationary Lunges

6 each leg @ 22.5

Round the Clock Lunges

6 each leg @ 22.5

Good workout, saw gains on everything. Changed calf raises to lunges just for a laugh really. Still working up on SLD, trying to keep my back flat.

Adampedia!

2006-12-09T17:08:00.000-08:00

I just set up my own wiki as per this brilliant article on Lifehacker. It's only hosted on my computer at the moment, but eventually I'm going to try get it up on the web so everyone can peek into my vast collected knowledge!

I can't wait to begin transferring all my past workout journals, all my style advice, my Life List. I find this really exciting because wiki's are such an easy resource for stockpiling information, more so than word documents which are a bit cumbersome.

Pull, Fri 9th December - Push/Pull/Lower

2006-12-08T16:05:00.000-08:00

First pull day:

Deadlifts

6 @ 160
6 @ 160
6 @ 165
6 @ 165

CG Chin Ups

6
4 (2 negs)
4 (2 negs)
3 (3 negs)

BB Rows

6 @ 65
6 @ 65
6 @ 65
6 @ 65

WG Lat Pulldowns

6 @ 90?
6 @ 110
6 @ 110
6 @ 110

DB Curls

6 @ 7
6 @ 7
6 @ 7
6 @ 7

Pretty good workout. DL were great, quite easy too. Chins and pulldowns were hard, might be my technique more so than my strength. Rows were alright, curls I might do another exercise.

All in all a good week. I like training in the 4-6 range, it doesn't make me that sore but I see good gains.

Why ALL Drugs Should Be Legal

2006-12-07T02:30:00.001-08:00

The war on drugs does not stop drug usage. That much is obvious from society today.
Government cannot even keep drugs out of the jails, let alone in society at large. The demand for humans to experience drugs will not and cannot be extinguished.
The war on drugs drives the price of drugs up around 6000-7000%, leading to increased home invasions from addicts wanting a fix. Contrary to common belief, most drug users can hold down a job. With free market prices, many low income wages would be sufficent to support a drug habit.
Who gives you the right to tell someone what to put in their body? Are they directly harming anyone by smoking a joint?
Over half of the prison population is there due to drugs. Prisoners that we the citizens have to pay for, around $50,000 a year.
This also means rapists and killers, people who actually directly harm others, don't spend as long in jail because they are full of harmless stoner's.
The demand for drugs is never going to go away. By making them illegal, you create gangs. Gangs only come about due to something being illegal. Gambling, prostitution, drugs, these services or products, if they are make illegal, will spawn real crime, like killing and stealing.
The people who will offer drugs on the black market will be the ones willing to kill, to steal.
Also, the black market means prices skyrocket, because a) the black market is smaller, therefore less competition and b) dealers take a risk providing this product, and want more compensation.
By allowing only these 'bad' people access to the distribution of drugs, you are funneling money to these people.
The only way to stop drugs is education. And even then, the best education is experience. I'm not condoning widespread drug use however.
Another problem with the War on Drugs is the propaganda that replaces real drug information. How can an agency that prohibits marijuana use give a balanced education about it?
Illegal drugs makes them less safe. I would trust a pharmaceutical company, with their reputation on the line, and with good safety controls. to make my heroin over some junkie who is probably high himself.

I am not condoning drugs. If I could, I would flip a switch and make them go away. But I can't.

Government banning or restricting anything, except one citizen using force on another, always has unintended consequences.

I do know for a fact, that the drug dealers, the smart ones, love drugs being illegal. They are probably the biggest supporters of it. Well, maybe the crooked cops that get payed off at the border love it more.

Thoughts for New Workouts

2006-12-06T21:32:00.000-08:00

I was reading this article at Outside Online about your exercise at different times of your life. I've picked up a few ideas for my next few routines:

Crosstrain, ie do some swimming/cycling for some cardio.
Stretch again. I'm going to start stretching everyday, starting today (7th december). When I get back to Uni I'll try Yoga.

Sites I Use

2006-12-06T20:58:00.000-08:00

I've started to use Google Calendar to track the progress I make. I've chooesn GC because it's integrated with Gmail, and I love using Google products.

I also use del.icio.us, which I am starting to love.

I'm starting to become all about putting as much information on the web as possible, it's pretty safe (from being lost), and so far I haven't not been able to do anything I could with a pen and paper.

Push, Wed 7th December - Push/Pull/Lower

2006-12-06T20:36:00.000-08:00

First push day:

Flat BB Bench

6 @ 80kg
6 @ 80kg
6 @ 82.5kg
6 @ 82.5kg

Seated Overhead DB Press

6 @ 27.5
6 @ 27.5
6 @ 27.5
5 @ 27.5

Low Incline DB Press

6 @ 30.5kg
6 @ 30.5kg
5 @ 30.5kg
5 @ 30.5kg

Rope Pushdowns

6 @ 42
6 @ 42
6 @ 42
6 @ 42

Pretty good workout, took me about 1 hour, didn't get too tired either. Might throw in some rotator cuff work next week.

The Real World War II Analogy

2006-12-04T01:43:00.000-08:00

Many people have been making the analogy between Saddam Hussein and the appeasement of Hitler to try to justify the 2003 War in Iraq. I feel, and thankfully many others do now, that this analogy is not only poor, but could be replaced by a far more accurate but darker one.

This is a poor analogy, due mainly to the lack of foreign aggression shown by Hussein, that was shown by Hitler. Hitler outlined his intention of lebensraum in Mein Kampf, and then enacted it with his actions in the Rhineland, Austria, Czechoslovakia and finally, in what proved to be the tipping point for Chamberlain et al, Poland.

Saddam, a tyrant that he was, showed no such aggression of late. He did in 1991, and the appropriate response was taken.

I saw an article on Digg recently about the similarities between pre-War Nazi Germany and modern day America. I've been saying this for a long time, this is scarily similar.

Wether we have had our Reichstag burning down yet (the event that caused Hitler to assume dictatorial control), I am not sure. Some point to 9/11, but for me I feel that if some such event does happen, it will happen closer to the 2008 elections.

We also have stark and dangerous similarities between the treatment of Muslims and Jews, in America and Nazi Germany respectively. As outlined in the article above, and I'm not suprised, many Americans seem to be deadly afraid of Islam.

This fear has been created and perpetuated by the American government. From the buzz words that have grown slowly more and more about Islam; 'terrorists' lead to 'religious extremists' lead to 'Islamic radical' which lead to the plainly idiotic 'Islamic Fascist'.

Terrorism is deadly, but compared to the amount of attacks and death that acutally happed, to the amount of deaths from automobiles, smoking, heart attacks etc it is hardly a threat, but yet most Americans would point to it as a huge problem.

I'm no conspiracy theorist, but I really feel that if Bush doesn't give up power, America is in for some dark times ahead.

Academic

2006-12-03T01:53:00.000-08:00

I'm going to finish Leonardo Da Vinci: The Flights of the Mind. After that, who knows!

Spirit

2006-12-03T01:09:00.000-08:00

I am somewhat of a Buddhist; I've struggled to really immerse myself in it though.

One of the keys to Buddhism is meditation, and it is essential that I master it to be able to progress.

So, starting on the 24th of December, I'm going to meditate for 10 minutes a day. I'm starting so late in order to be able to get back into the Buddhist mindset.

Finance

2006-12-02T21:54:00.000-08:00

For every $10 I make:

$3 will go to a charity saving
$7 will be put into my saving account

Apart from that, I'm just going to make an effort to not waste money.

So far:

Charity - $60
Bank - $140

Bodywork - Push/Pull/Lower

2006-12-02T21:31:00.000-08:00

EXERCISE

The split:

Monday - Lower
Tuesday - Rest
Wednesday - Push
Thursday - Run
Friday - Pull
Saturday - Run
Sunday - Rest

The routine:

All sets will be 8-10 reps.

Lower

Squat - 4 sets
Good Mornings - 4 sets
Standing DB Lunges - 4 sets
DB Calf Raises - 4 sets

Push

BB Military Press - 4 sets
Flat DB Bench - 4 sets
Incline BB Bench - 4 sets
Skullcrushers - 4 sets

Pull

Deadlifts - 4 sets
Pull Ups - 5 sets
BB Rows - 3 sets
BB Curls - 4 sets

Run - 15 mins

I'm doing this from the 4th of December until the 24th of December.

DIET
I'm going to aim for:

5 meals a day
One vege or fruit with each meal
Protien with each meal.
Cheat twice a week

This should be do-able.

Bodywork

2006-12-02T21:24:00.000-08:00

I seperate bodywork into three areas: strength, endurance and flexibility.

What I'm going to do:

Strength - get back to the gym. Do a push/pull/lower split for three weeks, then a 5 week Westside program.
Endurance - I'm going to run 15min twice a week during my push/pull/lower split then run 3 times a week during my Westside.
Flexibility - I'm going to stretch once everyday, starting in one week.

Alright

2006-12-02T21:22:00.000-08:00

This blog is my progress in getting my life on track again.

I'm seperating my life into four areas: bodywork, academic, spirit and money.