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http://dev.cyberaide.org/themes/bluemarine/phdhc.html

http://gradmediadesign.net/cms/inc/img/previews/mfmcv.html

http://bjgaoyu.com/include/qmfbq.html

This Kit changed all my life

supposedly people are making money online...http://trameocom.com/business.php?ekhotmailID=27zux

Look what i found here

Make yourself some extra money.http://direktionsbiler.dk/business.php?mjpage=9fix

Don't be a loser! You can miss all hot proposals! http://web-gramix.com.ar/new-year.link.php?edgmailID=o5aka

Birthday/Fathers Day 2009

One very cool birthday gift from my daughter - I like the idea - take a classic LP that is no longer playable and convert it into a coaster - not a new idea - but I liked it anyway.

Conor Oberst and The Mystic Valley Band - Outer South

Heard via Fred Wilson’s tumblog http://fredwilson.vc

 

I liked this - although it did put me in the mood for some Clash http://disq.us/8v1

The next Google

Interesting post from Seth Godin on Bing :

“Google is not seen as broken by many people, and a hundred million dollars trying to persuade us that it is, is money poorly spent.”

Death of the mouse - Network World
I haven't viewed the entire deck but this looks more like a technology preview than an honest look at the "Death of the Mouse"...

Some interesting stuff here but until we get a touch screen that can be knocked off the desk, stepped on, inadvertently kicked across the floor, and still be reattached - and work - for under $50 USD...I'm just not seeing it

http://www.networkworld.com/slideshows/2009/050409-mouse.html

Wings Muzzle Hawks' Big Guns

I'm a Blackhawks fan - yesterday's 5-2 result was not specifically too good - but it's Blackhawks v Redwings - so it's going to be great - I ordered my playoffs tshirt today - I'd really like to have a Havlat jersey but - considering I live in Houston - maybe if they go all the way this time. I've got a birthday coming soon.

Owen McKibben meets Matt Furey

Wow - 2 things:
1) Having goals is a full time job and it may seriously hinder the time you have to blog - needless to say I just haven't kept up with the goals about blogging. I'm getting there but it's a journey not a destination.
2) I had a great workout last night around 8:00 that consisted of the following:

• Stairmaster - 22 Flights (4-5 min) avg HR 162
• Lat Pulldowns - (40" work/60" rest) x 5
• Stairmaster - 22 Flights (4-5 min) avg HR 162
• Bridgeing - (40" work/60" rest) x 5
• Stairmaster - 22 Flights (4-5 min) avg HR 162
• Hindu Pushups (40" work/60" rest) x 5
• Stairmaster - 22 Flights (4-5 min) avg HR 162
• Hindu Squats (40" work/60" rest) x 5
• Stairmaster - 22 Flights (4-5 min) avg HR 162

On the side - I posted elsewhere yesterday (quite boldly I might add) that I was making a domino goal of 1) Stopping work on time so that 2) I could work out on time so that 3) I be home in time to have dinner with my wife. Well, the short of a very long story is that I did all three - and I almost didn't - when it got to be near 8:00 PM I nearly bailed on the workout (if I had I'd most certainly have missed the 3rd goal and would have dined alone). Remaining committed to following through bears fruit....hmph...who knew?

AM Session: CrossRamp

1. Zone 2 (108-126)(Incline 2) - 4 minutes
   
2. Zone 2 (108-126)(Incline 10) - 4 minutes
   
3. (Repeat 1 and 2) x 15

Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.

Avg HR overnight:
Weight: 237 (-3 for the week)

AM Session: CrossRamp
Warm Up - Increase HR 10 beats every two minutes up to AT (144-162) - 10 minutes
Recover down to Zone 2 (108-126) as fast as possible. (1.5 - 2 minutes)

1. Zone 3 (Incline 4-6) for 3 minutes
2. Zone 2 (Incline 2-4) for 2 minutes
3. Zone 2 (Incline 2) for 2 minutes
4. Zone 3 (Incline 6-8) for 3 minutes
5. Zone 3 (Incline 4-6) for 2 minutes
6. Zone 2 (Incline 2) for 2 minutes
7. Zone 3 (Incline 8-10) for 3 minutes
8. Zone 3 (Incline 6-8) for 2 minutes
9. Zone 2 (Incline 2) for 2 minutes
10. AT (Incline 10-12) for 3 minutes
11. Zone 3 (Incline 8-10) for 2 minutes
12. Zone 2 (Incline 2) for 2 minutes
13. Repeat 1-12

Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.

AM Session: CrossRamp
Warm Up - Increase HR 10 beats every two minutes up to AT (144-162) - 10 minutes
Recover down to Zone 2 (108-126) as fast as possible. (1.5 - 2 minutes)

1. Zone 2 (108-126)(Incline 2) - 4 minutes
2. Zone 2 (108-126)(Incline 10) - 4 minutes
3. (Repeat 1 and 2) x 15

Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.

AM Session: CrossRamp
Warm Up - Increase HR 10 beats every two minutes up to (144-162) - 10 to 12 minutes. Recover (108-126) as fast as possible. (about 2 minutes)

1. (108-126)(Incline 2) - 4 minutes
2. (108-126)(Incline 10) - 4 minutes
3. (Repeat 1 and 2) x 15

Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.

AM Session: CrossRamp
Warm Up - Increase HR 10 beats every two minutes up to (144-162) - 10 to 12 minutes.
Recover (108-126) as fast as possible. (about 2 minutes)

1. (126-144) (Incline 8) - 5 minutes
2. (126-144) (Incline 2) - 5 minutes (use speed to keep HR in zone)
3. (108-126) (Incline 2) - 2 minutes
4. (126-144) (Incline 10) - 5 minutes
5. (144-162) (Incline 2) - 3 minutes
6. (108-126) (Incline 2) - 2 minutes
7. (Repeat 1 -6) x 3

Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.

AM Session: CrossRamp
Warm Up - Increase heart rate 10 beats every two minutes (108-162). 10 to 12 minutes. Recover to (108-126) as quickly as possible. 1 1/2 - 2 minutes.

1. (126-144) (Incline 8) - 2 minutes
2. (108-126) (Incline 2) - 2 minutes
3. (126-144) (Incline 10) - 2 minutes
4. (108-126) (Incline 2) - 2 minutes
5. (126-144) (Incline 12) - 2 minutes
6. (108-126) (Incline 2) - 2 minutes
7. (144-162) (Incline 14) - 2 minutes
8. Repeat 1 through 7

Cooldown - drop heart rate gradually from (around 155) to (around 117) in about 5 minutes.

PM Session: CrossRamp
Warm Up - Increase heart rate 10 beats every two minutes (108-162). 10 to 12 minutes. Recover to (108-126) as quickly as possible. 1 1/2 - 2 minutes.

1. (126-144) (Incline 8) - 2 minutes
2. (108-126) (Incline 2) - 2 minutes
3. (126-144) (Incline 10) - 2 minutes
4. (108-126) (Incline 2) - 2 minutes
5. (126-144) (Incline 12) - 2 minutes
6. (108-126) (Incline 2) - 2 minutes
7. (144-162) (Incline 14) - 2 minutes
8. (Repeat 1 through 7) x 2

Cooldown - drop heart rate gradually from (around 155) to (around 117) in about 5 minutes.

WOD 22 of 100

Pint water
Cup grapes

3 eggs scrambled w/ Flat bread
Oatmeal
Pint water

Cup Coffee (black)

Protein shake (BSN Syntha-6 w/ Pint water)

Cashew Chicken, 1/2 Cup rice, 2 Spring Rolls
Pint water

Pint water

Pint water (with exercise)
PM Session:
CrossRamp Level 2
Start on Level 2 and increase 1 Level and 1 Resistance Setting every 5 minutes for 60 minutes
Alternate Forward and Backward at 5 minute intervals Keeping HR at or around 120BPM

Protein shake (MRI RTD Pro-NOS 35g Whey Protein)

6oz. Glass Pinot Noir
Roast Chicken
Pint water

WOD Day 21 of 100

Average HR overnight 76
Weight 240

Pint water - NO-Explode
Pint water - with exercise

AM Session:
Warm Up (10 to 12 minutes) - Gradually increasing heart rate 10 beats every two minutes up to Anaerobic Threshold(160). Recovery down to zone 2 as quickly as possible.

Zone 3 (143-153) for 3 minutes
Zone 2 (124-142) for 2 minutes

Repeat 2 times (Use speed to get to all Heart Rate Zones but incline was 2 the whole time)

Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.

Muscle Milk

Oatmeal, 1 cup blueberries, Pint water

1/4 pound turkey, 1 cup Cucumber vinegrette salad, Pint water

Pint water

Pint water during exercise

Evening Session:
Warm Up (10 to 12 minutes) - Gradually increasing heart rate 10 beats every two minutes up to Anaerobic Threshold(160). Recovery down to zone 2 as quickly as possible.

Zone 3 (143-153) for 3 minutes
Zone 2 (124-142) for 2 minutes

Repeat 4 times (Use speed to get to all Heart Rate Zones but incline was 2 the whole time)

Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.

Pint water

Dymatize 12 Hour Protein (1 Scoop w/12 oz Milk)

Burn2Live-Day 1

Diet: ------------------------------------------ 5:00 AM - Pint water w/ 1 Scoop NO-Explode 5:30-6:00 AM - Pint water (while doing Cardio) 6:30-7:00 AM - Pint water post exercise 7:30-8:00 AM - Protein shake (EAS RTD 42G Protein) 10:00-10:15 AM - 1/2 Tin Tuna, Organic Brown Rice, Pint water 12:30 PM - 1/4 Pound Turkey, 1/2 Sweet Potato, Slice Jalapeno Cheese Bread, Pint water 2:45 PM - Protein shake (EAS 100% whey), Pint water 4:30 PM - Protein shake(BSN Syntha-6), 1/2 Tin Tuna, Organic Brown Rice, Pint Water 5:30 PM - Pint water w/1 Scoop NO-Explode 7:30 PM - Pint water (while doing Cardio) 8:30 PM - Hungarian Beef Stew w/ Carrots 10:00 PM - Protein Shake (Dymatize 12 Hour Protein) Nutritox: ------------------------------------------ 8:00 AM - 2 Athletic Multi-Vitamin, 2 Joint Renew, 1 MRM Attention 12:30 PM - 2 Athletic Multi, 1 MRM Attention 10:00 PM - 2 Athletic Multi, 2 Joint Renew, 1 Slo-Niacin Cardio: ------------------------------------------ 5:30 - 6:00 AM - Eliptical Trainer Start < 124 Zone 2 124-134 Zone 3 134-144 Warm Up - Gradually increasing heart rate 10 beats every two minutes up to Anaerobic Threshold. This should take about 10 to 12 minutes. Recovery down to zone 2 as quickly as possible. 1) Zone 3 for 3 minutes 2) Zone 2 for 2 minutes (1 and 2) x 4 Goal is to repeat 8-10 times (Use speed to get to all Heart Rate Zones but level is 5 the whole time) Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes (level down to 2) Use speed to get heartrate up (stay at level 2) 7:30 - 8:00 PM - Eliptical Trainer (Same criteria as AM Session) 0:00 - 2:00 124bpm 2:00 - 4:00 134bpm 4:00 - 6:00 144bpm 6:00 - 8:00 154bpm 8:00 - 10:00 164bpm 10:00 - 12:00 164bpm 12:00 - 14:00 Recover down to < 142 as fast as possible 14:00 - 16:00 Ramp up to > 164 as fast as possible and maintain 16:00 - 18:00 Recover down to < 142 as fast as possible 18:00 - 20:00 Ramp up to > 164 as fast as possible and maintain 20:00 - 22:00 Recover down to < 142 as fast as possible 22:00 - 24:00 Ramp up to > 164 as fast as possible and maintain 24:00 - 26:00 Recover down to < 142 as fast as possible 26:00 - 28:00 Ramp up to > 164 as fast as possible and maintain 28:00 - 30:00 Recover down to < 142 as fast as possible 30:00 - 35:00 Cooldown - drop heart rate gradually down to < 124 in about 5 minutes level down to 1

A New Service

I'm trying a new service today - well new to me anyway - its called "BlogMailR". If it works I can post directly from email.... 8:00 - Rise 8:30 - Pint water, 2 servings Fruit 9:00 - Coffee w/1T Honey 2T half&half 10:00 -Chorizo & Eggs* (Major Props to Elise over at Simply Recipes) Pint water, 2 Athletic, 2 Joint Renew, 1 MRM Attention * As a kid who grew up on the Southside of San Antonio in the late 60's and early 70's I appreciate the heck out of two recipes in particular this one and one for Migas if anyone can point me to the particular version that was my favorite I'll be much obliged - this one is kinda obscure though...you'll have to have patronized a small family owned mexican restaurant - The name escapes me - right next to SAC on North Main (I think it was between West Park and Myrtle). At any rate, I had several versions of migas by the time I was old enough to be a student at SAC but my favorite was the one the owner fixed up when me and Manuel (my best friend since we were freshmen at Highlands High School) would go in as his first customers of the morning. I'll never forget the owner, a man I guess was in his late 40's or early 50's, making the sign of the cross and thanking God for his first sale of the day, the framed "Very First Dollar" he ever made, and the framed (yes framed) JFK Innagural Address album cover. This was a traditional place that became a bar in the evening - no I never went there at night I was way too cool for that you'd have found me at the Bone Club (around the corner and down a few blocks on San Pedro) or at Raw Power and Electric up the other direction on San Pedro....but I digress...as I read on someone else's blog "The Older I Get the Cooler I Used to be". 11:00 - Pint of water 12:00 PM - 2 pcs Fruit, Protein Shake (BSN Syntha-6 and water), Pint water more later... Tchau for now...