September 30, 2004

Log Entry

bench - pyramid
decline dumbell flies - 3 x 10 @ 30#
abs - 3 x 25 decline crunches
curls - 3 x 8 @ 30#, 25#, 25#
side lateral raises - 3 x 10 @ 15#
dips - 3 x 10

lunch - in 'n out double double animal style
dinner - planning on having fried plantains plus something else

Posted by kstroke at 01:47 PM | Comments (12)

Jon Stewart Rocks

Haha, Jon Stewart is hilarious. I've enjoyed The Daily Show since the latter days of Craig Kilborn's reign and I think Jon Stewart is greatest news comedian ever. Stephen Colbert and Steven Carell take second and third, respectively. These guys are even better than the Not Necessarily the News crowd and the news anchors on Saturday Night Live's news bit.

Hear Jon on Fresh Air here.

Posted by kstroke at 01:44 PM | Comments (12)

Flashcard Research

Research someone else did on flashcard resources.

I think I'm going to whip something out soon.

Look into this later for some thoughts on a way to design a plugin framework.

Posted by kstroke at 11:44 AM | Comments (12)

September 29, 2004

Portrait Avatar

Check me out: kstroke_cartoon.gif

Discovered this via honeybee_mucha.

Posted by kstroke at 01:33 PM | Comments (19)

September 28, 2004

Log Entry

back extensions - 3 x 20
bench - pyramid
decline dumbell flies - 3 x 10 @ 30#
abs - 3 x 25 decline crunches
side lateral raises - 3 x 10 @ 15#
curls - 3 x 8 @ 30#, 25#, 25#
front lateral raises - 3 x 10 @ 20#
tricep pushdowns - 2 x 10 @ 70#

lunch - taco bell spicy chicken taco, spicy chicken burrito, fiesta potatoes (fried potatoes covered in fake cheese goo and sour cream, yum)
dinner - half a peanut butter and apricot preserve sandwich on wheat, some pieces of mooncake, and half a chicken steak rice plate from tapioca express

5 Cokes.

Posted by kstroke at 08:52 PM | Comments (12)

Brown Rice and Fullscreen DVDs

Got some brown rice from Ranch 99. I'm not giving up on white rice, but I've decided to give brown rice a try since it's supposed to be so healthy. I don't think I've like much of the brown rice I've had in the past, but I had a feeling that stuff came from Uncle Ben's.

It's actually pretty good. I'm planning on alternating between white and brown. I thought it would be difficult to cook (in a plain rice cooker, it takes an extra 50% more water than white rice), and I was afraid I'd end up with super tough grains of undercooked rice. My first batch cooked up without a hitch. For a little while, I was tempted to get one of those fuzzy logic rice cookers since they have a special setting for brown rice, but my regular old rice cooker seems to be doing just fine.


Went to Fry's the day Star Wars was released on DVD b/c they were selling it for about $36. It turns out that was a one day sale, and by the time I got to the store, there were only fullscreen copies left. Tons and tons of fullscreen copies. Who gets those, anyway?

Fullscreen is especially bad with Star Wars. For several seconds in one scene, all you see is desert. It's boring and pointless. Then, you finally see someone walking in from the far edge. In the widescreen version, you see the person from the beginning. I didn't see it on the big screen until way after the first billion times I watched it.

I was tempted to not buy the Star Wars DVDs at all because the new scenes and the obvious CG additions make me want to barf, but I hear this remastered version looks really sweet. I don't mind that Lucas wanted to touch some things up, but he should have at least blended the CG stuff better with the original. The new stuff is SO obviously new and bolted on. And pointless. I think he should have also included the original theatrical release.

Posted by kstroke at 04:44 PM | Comments (14)

Fun Boing Boing Stuff

Hilarious breast enlarging ringtone. Link to actual sound.

Windows and airplanes don't mix.

Interesting topic to read later - p2p legal issues.

Posted by kstroke at 12:32 PM | Comments (12)

Boing Boing

This is a great site that aggregates funny and interesting things happening around the world. I check it obsessively.

Posted by kstroke at 12:04 PM | Comments (12)

Sphinx 4 - Speech to Text

The complement to FreeTTS, Sphinx4 speech recognition. First use: car pc controls. Second use: meeting minutes transcriber (will have to add bits to allow for speaker recognition).

Posted by kstroke at 11:54 AM | Comments (12)


Will have to look into FreeTTS later. First use will probably be for the GPS/route planning software for the car pc.

Posted by kstroke at 11:26 AM | Comments (11)

The Beginning

I'm going to start a car computer project soonish. As a pre-cursor, I'm building a tiny htpc (home theater pc). We needed an extra place for file storage anyway. So this little machine is going to serve as both a file server and as the launching point for enjoying our music and video files.

Got a Mini-ITX board ($162) from Fry's last Saturday. A bit of drama with the memory. Settled with a 1 GB stick of generic DDR400 ($149). Caught a 200GB Seagate harddrive with a decent rebate ($70 after rebate). Had an extra power supply laying around. Temporarily pilfered a floppy drive and a CD drive from my other computer to install stuff. Later realized that I needed things like a power switch and some wires connected to jumpers ($10).

Jocelyn managed to get a cool metal moon cake box from Ranch 99. I went there the next day and got a whole ton - different brand, though. That lady is really nice. We're going to go to the Foster City Ranch 99 all the time now.

Sunday was spent installing stuff. Man, that was a pain. Windows 2000 Pro won't recognize the whole drive during install (only 128 GB). Using the CD that came with the drive, had to format the drive on my other computer first. But I couldn't figure out how to get the TV out to work.

Got that to work tonight, though. Didn't know what other ppl were talking about when they said "tab". I didn't see any special program installed with VIA drivers. To get it to work, you have to right click on the desktop, select the customize option, click on the settings tab, and click on advanced. Then click on the tabs until you see a screen with two monitor icons (Monitor and TV). It's obvious from there.

Watched an ep of FMA. Beautiful. The picture's great! Was afraid the output to the TV wouldn't be very good. Reading the regular sized text on the TV, like file names, is really difficult, though. Even at 640x480. I'm planning on writing up a quick and dirty app that let's you browse directories and launch programs. Big fonts and the ability to use a remote (after I add an IR receiver, mostly only needing up/down/left/right/enter to navigate) will be the key features around which everything else revolves.

Posted by kstroke at 12:28 AM | Comments (14)

September 27, 2004

CIA World Factbook

Wow. This is really cool. And it's all public domain! Dang. Talk about a great use of tax dollars. So much cool info and map graphics!

Posted by kstroke at 05:38 PM | Comments (11)

It Happens Sometimes

I skipped last Friday's workout because I felt like going home. The Friday before that, however, I was planning on working out, but I didn't make it to work that day. Gasp. What was the cause of such truancy? Perhaps I was abducted for ransom, or broke a leg or something. Nope. I locked myself out of the apartment.

Most of the motions of my usual routine were followed that morning. I did the morning hygiene routine. I got dressed. I packed some food for lunch/breakfast along with some clothes for the gym. I grabbed my laptop bag and my gym bag and headed out the door.

As my left hand closed the door, my right hand reached down to my pocket for my keys (to lock the deadbolt). The door clicked shut and locked just as the emptiness of my right pocket registered with my brain. I had forgotten the part of my routine where I grab all the stuff off the shelf by the door.

Standing there with neither keys, phone, nor wallet, I considered my options. I could break a window and get back into the apartment. I could wait around all day and just sit. I could try to contact jokie and ask her to drive back to let me in. That sounded like a good idea.

I didn't have my phone, and I didn't know her number (technology's purpose is here to make us stupider) so I couldn't borrow a phone and call. I had my laptop and thought of using the nearby Starbucks' wireless network. But I'm not a member of that network and I didn't feel like joining and paying just to send a quick message. Flipping through the files in my brain, I remembered that the local library has a free wireless network. Then I remembered that I didn't have a wireless network card for my work laptop. Doh.

But I was on the right track. The library was a little bit of a hike away, but not so bad. They had public computers there (up to an hour a day for each library account) and I was hoping to convince a librarian to let me on even though I didn't have my card with me.

The librarians there are nice. Yay!

Posted by kstroke at 03:09 PM | Comments (16)

Stupid Executive

A quote from the chief strategy officer of RealNetworks in a NYTimes article:

"I bought the Eagles 'Hotel California' on vinyl," he said. "Then I bought it on 8-Track, really, then on a CD, and now I've bought it as a download."

I understand the vinyl, 8-track, and CD purchases, but I don't understand the download purchase. Once you've bought the CD, you're totally free to turn it into a digital copy on your own. This sounds like a phoney marketing plug reminiscent of those 30 second elevator pitches some corporations make their employees memorize.

Posted by kstroke at 02:08 PM | Comments (12)

Looks funny

Haha. The Yes Men looks like a funny movie.

Posted by kstroke at 01:22 PM | Comments (13)

September 24, 2004


Man. Traffic was just really bad all day today. This morning there were the 3 accidents spread out such that the average speed was about 25 mph for half the way. This evening, there was some moving van that flipped over onto the center divide (according to the radio traffic report) and that caused a 5 mph stop and go situation that was even worse. Bleh. I wonder if the ppl driving were moving themselves or if a professional driver was behind the wheel. I hope no one got hurt. It sucks that all their stuff is broken now.

Posted by kstroke at 07:47 PM | Comments (13)

A Sale Worth Checking

This USB stick 802.11g adapter from Surplus Computers looks cool. It's a sale. They also mention $0.49 hot dog and soda. Mmm... hot dog...

Fry's has a Netgear 802.11g USB stick adapter for $19 after a $30 mail-in rebate... The rebate's a risk and an extra hassle, but it might be more worth it... Could go to Surplus Computers just for the hot dogs and soda.

The adapter could be the first component I buy for the upcoming car computer I plan on building.

Also, Fry's seems to be having a sale this weekend. Have to remember to thumb through the ad to see if there's anything worth picking up. (1GB DDR400 Memory for $120 after rebate, 200GB Seagate HD for $70 after rebate)

Seems like good prices on mini-itx board. Also need to look into the regulators it offers.

Posted by kstroke at 04:33 PM | Comments (12)

On the Road

Yesterday, there was a guy in a car behind me reading a book. We were both going at least 60 mph. I'm not talking about glancing quickly at a set of directions. I'm talking about a full-on paperback novel of some sort. He should die. Alone, of course.

Today, there were three different car accidents that caused traffic jams on the way to work. There was another broken down car, but on 580, people seem to be smarter and less inclined to rubberneck than on 880.

Posted by kstroke at 10:54 AM | Comments (14)

September 23, 2004

Log Entry

bench - pyramid
side lateral raises - 3 x 10 @ 15#
front lateral raises - 3 x 10 @ 20#
curls - 10 @ 25#, 5 @ 30# - 2 @ 25#, 8 @ 25#
tricep pushdowns - 3 x 10 @ 70#
decline dumbell flies - 3 x 10 @ 30#
abs - 3 x 25 decline crunches, 3 x 25 frog crunches
back extensions - 3 x 20

brunch - whopper
snack - cup of honey nut cheerios
dinner - thawing some chicken, prolly going to have that with some rice

2 Cokes.

Posted by kstroke at 03:47 PM | Comments (13)

Cat and Girl Stickers

The bumper stickers by the Cat and Girl creator are hilarious. I'm going to have to start reading her comic.

Posted by kstroke at 12:37 PM | Comments (14)

September 22, 2004

Log Entry

leg press - pyramid
shoulder shrugs - 3 x 10 @ 50#
upright rows - 3 x 10 @ 35#
calf raises - 3 x 15 @ 110#
lat pulldowns - 3 x 10 @ 110#
one arm dumbell rows - 3 x 10 @ 40#
decline crossover crunches - 2 x 25
sidebends - 2 x 10 @ 50#

breakfast - 3 slices of wheat bread with cream cheese and smoked salmon
lunch - wendy's caesar side salad and jr. deluxe cheeseburger
dinner - pile-o spicy nacho doritos, 1.5 slices of wheat toast with cream cheese and salmon

3 Cokes.

Posted by kstroke at 11:57 PM | Comments (13)

GPS Mapping Stuff

Post about possible mapping source.

"Actually, the data's not so proprietary.

All of them derive their data files from the US Census Bureau TIGER Line database files. Simply put, there IS several moving map programs available for Linux right now: HUGO, qtGPS, Gnomad and others. You can download the raw datafiles that everybody and his dog uses from the US Census Bureau's website. I just pulled the roughly 4 or so GB of ASCII text data just recently to see what I can do with it on some of my GIS projects."

Another starting point for more research.

Might be useful to look at the map downloading part of this program.

GPSDrive looks cool.

Details on the map downloading bit.

More stuff to research.

2002 info on SVG and GPS stuff.

Posted by kstroke at 04:52 PM | Comments (14)

Flossing Works

Went to Family Dental this past Sunday for a routine cleaning and checkup. This place was recommended by both Justin and Spencer. If you go to this place, you should really do the referral thing. I knew they'd get some sort of credit if I referred them (out of courtesy, I made sure they got credit for the referral even though I didn't think I'd get any benefit), but I didn't know that I'd get a credit too. $20 each for the referrer and the referee.

The Setting
The office is really nice. There are SyncMaster lcd panels mounted in each booth/room so you can watch TV while you wait for the dentist/hygienist. Their x-rays are digitally scanned in, and the dentist puts them up on the lcd for you to see. I think that's pretty slick.

The History
I haven't been to the dentist as regularly as they recommend.

  • some cavities filled (and presumably a cleaning) in second grade

  • a really tough molar pulled some time in middle school* (no cleaning)

  • an extremely excruciating cleaning some time in late high school or early college

  • a handful of moderately excruciating cleanings through the first couple of years of college

  • some wisdom teeth taken out a couple of years after college

  • several years of brushing twice a day, no flossing, and drinking nothing but Coke, and lots of it**

  • a month of flossing most days of the week

The dentists always told me that my teeth were in great shape but that I needed to floss or else I'd have strong, cavity-free teeth falling out of my head.

*I pulled pretty much all my own teeth except that one and the first couple. My grandma did the first one or two. After going through her method, I decided I would do the rest of my own teeth. I won't go into all of the details now, but her method involved thread, lots of tries, bleeding, crying, a door, and a salt-water cocktail to top off the experience.

**nokii sent this story about a legal proceeding concerning Coke and tooth decay. I whole-heartedly agree with the court's ruling in favor of Coke. The condition of my own teeth should be proof enough.

The Cleaning
After going through this a couple of times, I had a good guess about how much plaque should have built up given the length of time since my last visit. I was expecting the usual scrape-so-hard-it-feels-like-they're-pulling-out-your-teeth thing followed by an extended rinsing routine with lots of blood. There was none of that. So either that month of flossing helped quite a bit, or the water pick is far superior to the metal one (first time I've had one of those used on me). I like to think it was the flossing.

Did years of massive Coke consumption have any effect on my teeth? Are my teeth now completely full of holes and without enamel? No. My teeth are fine with the exception of one very tiny cavity in the upper back. Considering how hostile I've been to them, I take pride in the strength of the Song family's teeth genes. However, part of me is forlorn that I let a small cavity develop. Song teeth are supposed to be "strong and cavity-free", not just "strong". Oh, the shame!

The Conclusion
I had a good experience with them. I'm going back in next week to get the cavity filled and to get fitted for a night guard to protect my teeth from all the grinding I do when I sleep.

The Experiment
Now that I have a clean slate from which to start, I'm going to try flossing every night. The expected result is that when I go in next time, they'll say, "Why, your teeth are so clean that we don't need to do anything. No charge for this visit. Thanks for stopping by."

I'm also trying out some of those whitening strips. My little cousin told me that my teeth were yellow. Doh. Pics to come once I'm done with the set.

Posted by kstroke at 12:06 PM | Comments (18)

Have to subscribe to

Have to think of something to review to get on this Cool Tools mailing list. Sounds like a service very much aligned with my interests.

Posted by kstroke at 11:28 AM | Comments (14)

September 21, 2004

Log Entry

bench - pyramid
side lateral raises - 3 x 8-10 @ 15#
front lateral raises - 10 @ 20#
curls - 3 x 8-10 @ 25#, 20#
tricep pushdowns - 3 x 10 @ 60#
decline dumbell flies - 3 x 10 @ 30# (as i slide down, my shorts always feel like they're on the verge of sliding off.)
abs - 3 x 25 decline crunches. (lots easier than full sit ups)
back extensions - 3 x 15

breakfast - wheat bread toast + cream cheese + home-smoked salmon (more on the smoking later)
lunch - small steakhouse dip sub from quiznos (basically a french onion dip sandwich), small bag-o salt and vinegar chips
snack - cup of honey nut cheerios
dinner - half a spicy monterey club and half a black angus steak sub from quiznos

4 Cokes.

Posted by kstroke at 01:43 PM | Comments (13)

September 20, 2004

Things I Saw

Some things I noticed before I forget them.

There was a guy walking his golden retriever and the dog started squatting for a poop. This normally woudn't be all that remarkable except that it was a very large poop. Even the dog looked back in surprise.

I drive a lot faster when I really have to go. When I left home, I felt fine. About a third of the way into the journey, my stomach started hurting and it just kept getting worse and worse. My commute was about 20 minutes shorter than usual. If I had been 2 seconds later, there would've been a really, really bad, have-to-move-out-of-the-state sort of incident. And I would've lost my favorite pair of pants to the trash heap.

There were one or two other things, but I can't remember them. Darn.

Posted by kstroke at 11:37 AM | Comments (16)

September 17, 2004

Too Cool

I wanna work on robots like these.

Save money on books using this.

Damn this looks like a cool movie. Awesome name. Also director of Shaolin Soccer. Another great movie.

Posted by kstroke at 11:30 PM | Comments (14)

September 16, 2004

Log Entry

bench - pyramid. it's getting easier.
side lateral raises - 3 x 8-10 @ 15#
front lateral raises - 3 x 10 @ 15#
curls - 8 @ 30#, 5 @ 25#, (2 @ 30#, 1 @ 25#, 2 @ 20#)
tricep pushdowns - 3 x 10 @ 60#
decline dumbell flies - 3 x 10 @ 25#, 30#, 30# (the hardest part is getting on the apparatus w/ no hands since they're holding the dumbbells.)
abs - 3 x 15 decline situps.
back extensions - 2 x 20(+5) (an extra 5 after a couple seconds rest)

lunch - banana, double double animal style from in-n-out.

1 Coke.

I was lucky today. I got the last towel available in the men's locker room. Some snafu w/ the towel delivery service is leaving the gym with no new towels until noon tomorrow. I didn't even notice the sign when I came in and changed or I would have grabbed one of the 3 left and saved it in my locker. As it is, I got lucky. I wonder what the next guy who doesn't notice the sign is going to do?

Posted by kstroke at 03:39 PM | Comments (15)

September 15, 2004

Log Entry

leg press - pyramid
shoulder shrugs - 8 or 10 @ 40#, 45#, 50#
upright rows - 3 x 10 @ 30#
calf raises - 5 x 10 @ 115#, 110#, 110#, 100#, 90#
lat pulldowns - 3 x 8-10 @ 120#
bent over rows - 3 x 10 @ 30#
one arm dumbell rows - 3 x 8 @ 40#
decline crossover situps - 1 x 25 (really hard... i used to think these were totally easy in high school.)
sidebends - 3 x 10 @ 40#
shin flexes - 3 x 15 sec
reverse wrist curls - 3 x 10 @ 10#

breakfast/lunch - 2 sprouted wheat bagels, 1 small block of sharp white cheddar (about the same size as 2-3 tablespoons of butter), 1 banana
dinner - big mac meal

4 Cokes.

Posted by kstroke at 03:33 PM | Comments (12)

I'm Sorry Coca-Cola

Coca-Cola said it would miss it's 3rd quarter earnings estimates by about 24%. They blamed "poor weather in Europe and problems executing its business strategy in North America."

I never realized I was so important to it's North American strategy. For the good of the global economy, I'll ease up on my cutback of Coke.

Posted by kstroke at 12:58 PM | Comments (16)

September 14, 2004

Log Entry

bench - odds of pyramid. 10, 6, 2.
side lateral raises - 2 x 10 @ 15/10#
curls - 2 x 8 @ 25#, 20#
abs - 1 x 25 crunches, and frog crunches.
back extensions - 3 x 15

super duper abbreviated. hungry, wanted to be home.

breakfast - sprouted wheat bagel w/ 9 rounds of salami, and a bit-o-cream cheese.
dinner - 1/2 can of kidney beans w/ ketchup and hot sauce, large salad (half a head of lettuce + 1/2 a carrot + 1 tomato + some salami + low fat ceasar), half a sprouted wheat bagel + dijon + sharp white cheddar + 3 rounds of salami

post-dinner snack - a couple tortilla chips and some fresh hot salsa

Posted by kstroke at 11:37 PM | Comments (14)

Free Wireless in the Area

Free wireless internet access in the area.

Posted by kstroke at 01:06 PM | Comments (14)

Log Entry

bench - odds of pyramid. 10, 6, 2.
side lateral raises - 2 x 10 @ 15/10#
curls - 2 x 8 @ 25#, 20#
abs - 1 x 25 crunches, and frog crunches.
back extensions - 3 x 15

super duper abbreviated. hungry, wanted to be home.

breakfast - sprouted wheat bagel w/ 9 rounds of salami, and a bit-o-cream cheese.
dinner - 1/2 can of kidney beans w/ ketchup and hot sauce, large salad (half a head of lettuce + 1/2 a carrot + 1 tomato + some salami + low fat ceasar), half a sprouted wheat bagel + dijon + sharp white cheddar + 3 rounds of salami

post-dinner snack - a couple tortilla chips and some fresh hot salsa

Posted by kstroke at 11:37 AM | Comments (14)

Random Food Thoughts

Marble Rye has some redeeming qualities. The loaves are short enough that it gets eaten before mold sets in.

We've been having a lot of ants visit us lately. Tossed a tupperware container that had some roasted seaweed bits left in it into the sink. Turns out that ants like that stuff.

Posted by kstroke at 12:01 AM | Comments (16)

September 13, 2004

Log Entry

leg press - pyramid.
calf raises - 3 sets of 15 @ 100#
lat pulldowns - 3x8-10@120#, 100#
one arm dumbbell rows - 3x10 @ 35#
bentover lat raises - 3x10 @ 10#
shoulder shrugs - 3x10 @ 35#, 40#
crossover crunches - 3 sets of 25
sidebends w/ dumbbells - 3x10 @ 35#, 40#
15 minutes on treadmill - 5.5 mph

breakfast: instant oatmeal.
lunch: rice + chicken and mushrooms.
dinner: 1 can of tuna, 1 can of peas, 1/2 can of kidney beans, and ketchup. 1/2 of one twix, one caramel bite.

4 Cokes.

Also, swam a little last Saturday at Spencer's.

Posted by kstroke at 11:58 PM | Comments (17)

September 10, 2004

Exercises + Form

Stumbled across a site with a comprehensive list of exercises and stretches organized by muscle. The pages even have animated images to show proper form. Cool.

Posted by kstroke at 03:30 PM | Comments (14)

Log Entry

bench - pyramid. (i misplaced my cards, so i'm just guessing on the weights.)
cable flies - 3 x 10 @ 30/40# (cable flies are great. this gym is only set up to do one side at a time, tho. doing both sides at once feels better. i think it's easier to keep good, even form.)
side lateral raises - 3 x 10 @ 15/10#
front lateral raises - 3 x 10 @ 15/10#
tricep pushdowns - 3 x 10 @ 60/50/40#
curls - 25#, 30#, 25#
abs - 3 x 25 reps of crunches, cross-crunches, and frog crunches. (i don't think i'm going to put everything together like that again.)
one arm dumbbell rows - 3 sets of 10 @ 25#, 30#, 35#
lat pulldowns - 3 sets of 10 reps @ 100#

forgot my flipflops today. hopefully, i'll escape the ravages of athelete's foot. i don't think i've ever seen anyone else wear flipflops, tho. how is that possible? aren't they afraid? i have seen a can of tinactin on the counter, so clearly someone has it.

no workout yesterday. got to the gym, then realized i had forgotten my shorts. when you forget your flipflops, you can still workout. when you forget your shorts, i don't think they let you work out.

no run. i might get into a running mood sometime later, but right now, i'm more motivated by thoughts of bigger vanity muscles than thoughts of better defined muscles.

Posted by kstroke at 03:25 PM | Comments (14)

Just 2 Guys

Hahahahaha. Hilarious stuff. BoingBoing link. The music video cracks me up. The Nintendo one has some classic moments, too.

Posted by kstroke at 02:06 PM | Comments (14)

September 08, 2004

Marble Rye

This particular loaf of bread is rather poorly designed. Most of the characteristics are probably common across all ryes.

First gripe - the packaging. The loaf is wrapped in thin, easily torn cellophane with heavily overlapped ends that are either glued or melted together. I found it difficult to open this in any reasonably anal sort of way that would lend itself to reclosing the package in an airtight manner. I tried to rip the plastic as little as possible and taped the end back shut. Even this would have left large, staleness-inducing gaping sections if I had removed only two slices instead of four.

Second gripe - the shape and size. The bread will not fit in my toaster. Wonderbread fits fine, but about a third of each of these slices sticks out and stays soft and flappy while the rest gets nice and crunchy. Man. I could flip and give it a second pass, but then the middle third would get burned. And it'd take me longer to make my sandwich before heading off to work. I think all of the loaves of rye were pretty much of the same shape and size. There's a fundamental design flaw with this bread.

Posted by kstroke at 05:46 PM | Comments (13)

Log Entry

bench - pyramid. (much easier than on saturday. maybe it's easier on the guides. maybe it's the couple of days rest.)
flies - 3 x 10 @ 30#
side lateral raises - 3 x 10 @ 15#, 10#, 15#
tricep pushdowns - 3 x 8 @ 60#, 70#
curls - r.p.t.e. 25#, then another pitiful set that's not worth detailing
abs - 3 x 25 reps of both crunches and frog crunches
rumanian lift - 1 x 10 @ 35# (if you don't bend your back a little, you're really just working your legs, but the point is to work your back. if you do bend your back, it's not the most comfortable thing. maybe i'll just try less weight. also, doing this w/ dumbbells is a pain.)
reverse abs - 3 x 10
6 minutes on treadmill @ 6 mph

so, there was this fire alarm this morning. i walked out (with my gym clothes, of course. screw the laptop. burn, baby, burn.) and gawked at the building with the rest of the crowd for a little while. decided i was bored and went to go workout. i figured by the time i was done, there'd probably be some indication as to whether or not something was going on (it turned out to be a false alarm). as i'm working out, i'm thinking about the fact that i pretty much went to work, had just enough time to check email, and then went to the gym. so the run got cut short. i was already hitting the 1 hour mark by the time i was done lifting. that and i was tired. i believe in listening to my body. sometimes.

Breakfast: cholocate chip cliff bar.
Lunch: 2 slices of turkey, 6 rounds of pastrami, and a couple of slices of sharp white cheddar w/ mustard on marble rye. 1 Twix.

1 Coke. 1 energy drink from Quixtar (Amway online). Bleh. Tasted like a diet version of other random energy drinks I've had from Store 24. The other drinks were ok. This was not. For the record, I don't support Quixtar (see, I didn't even link their name). This was a free sample.

Posted by kstroke at 05:28 PM | Comments (14)

September 07, 2004

Log Entry

5 minutes on treadmill - 6 mph
leg press - pyramid. i think i compact my spine by about an inch every time i do this exercise. i am approximately 4'10" now.
calf raises - 3 sets of 15 @ 100#
lat pulldowns - a couple of sets
bentover rows - 2 sets of 10 @ 25#
bentover lat raises - 2 sets of 10 @ 15#
shoulder shrugs - 2 sets of 10 @ 35#
upright rows - 2 sets of 10 @ 30#
crossover crunches - 3 sets of 25
sidebends w/ dumbbells - 3 sets of 10, 35#

breakfast: rice + unagi.
lunch: leftover rice + 5 mickey d's chicken select strips. man, those things cost a dollar a strip. not worth it. i could've gotten about 25 wendy's chicken nuggets for that amount.

2 Cokes.

dinner: pan-fried chicken + beets + pasta w/ tomatoes.

funny story. went to poo. started freaking out b/c i thought i was suffering from severe internal bleeding. remembered that i had eaten a bunch of beets earlier. whew.

Posted by kstroke at 05:12 PM | Comments (14)

Log Entry Catch-up

9/3/04 - Abbreviated leg workout. Got most things in. Meetings...
9/4/04 - Full upper body workout w/ Alan.

Posted by kstroke at 10:11 AM | Comments (13)

September 03, 2004

Food + Exercise Info

Slides on how long it takes to digest things and tips on how to coordinate meals with exercise.

Posted by kstroke at 10:14 AM | Comments (15)

September 02, 2004

1 Month Update Addendum

Also wanted to add that I feel better all around. I'm able to focus better at work, and I don't get as grumpy about the work not being the most exciting thing in the world.

Philosophical adjustment. Growing is expanding beyond your current bounds. For the first month, the barrier to overcome was lethargy. I haven't worked out on any consistent basis for about 8 years. The main goal was to get into a routine. From where I was starting, just going to the gym consistently for a month is a big win for me.

Now it's time to set my sites on other barriers. Over the next month, I'm expect to see significant increase in strength and muscle mass. A decrease in body fat would be nice, but it's not the focus for now. Technically, if I increase my muscle mass and my fat levels stay the same, I'll have a smaller body fat percentage. That's nice, but more than achieving any number, I want a defined mid-section.

Why the focus on building muscle mass before losing fat? Think of it in terms of driving a car around with the sole purpose of using up gas. The size of the engine is like the size of your muscles. The gas is like calories and fat. Right now, I'm driving a Civic. If I want to use up a gallon of gas, I have to drive 38 miles. If I upgrade to a big, ugly, environmentally hostile SUV like the Yukon, then I'd only have to drive 17 miles. It takes a little while of saving up for the upgrade, but once you're there, that monster will blow through your current and all future gas way faster than the little Civic. I'm planning on living for a while, so the investment in building up muscle will definitely be worth it.

This is also why it's crucial to focus on big muscles when you're doing your aerobic workout. As developed as your thumb muscles may be, twidling your thumbs all day will never burn as many calories as going out for a half hour run.

Posted by kstroke at 10:17 PM | Comments (13)

Log Entry

20 minutes on treadmill @ 5.5 mph (late day, decided this was the best thing to cut short)
bench - pyramid. it was really hard. i'm amazed the other day felt as easy as it did. maybe starting at 70% is too high. maybe too many reps/sets. going to try to keep going as is for a little while. after all, hard is good.
flies - 1 x 10 @ 30#
side lateral raises - 1 x 10 @ 10#
front lateral raises - 1 x 10 @ 10#
tricep pushdowns - 3 x 10 @ 60#
curls - 1 x 10 reps @ 25# then r.p.t.e. 25# (reverse pyramid to exhaustion starting at 25#)
abs - 3 x 25 reps of both crunches and frog crunches

Breakfast: 1 slice of toasted green bean bread, 2 chestnut mini-buns
Lunch: two packets of instant oatmeal. it was another busy day.
Dinner: rice/corn/egg + left over random Chinese food.
0 Cokes.

Posted by kstroke at 09:12 PM | Comments (13)

September 01, 2004

Log Entry

5 minutes on treadmill - 6 mph
leg press - maxed @ 310#, did a bit of a pyramid. don't remember exactly.
leg curls - 3 sets of 10 @ 70#
calf raises - 3 sets of 15 @ 100#, reverse pyramid to failure for last set
lat pulldowns - 3 sets of 10 reps @ 120#, 100#, 80#
bentover rows - 3 sets of 10 @ 25#
one arm dumbbell rows - 3 sets of 10 @ 25#
crossover crunches - 3 sets of 25
sidebends w/ dumbbells - 3 sets of 10, 2 x 25#, 35#
reverse abs - 1 set of 25

breakfast: toasted green bean bread, 2 chestnut mini-buns, 8 oz of fresh tomato juice.
lunch: one packet of instant oatmeal. it was a busy day.

1 Coke. W/ dinner. So that's practically like 0 Cokes b/c I normally only record the Cokes I drink up to the end of the work day.

dinner: a couple of scoops of rice, a can of green beans, and a can of kidney beans + ketchup.

Posted by kstroke at 09:29 PM | Comments (13)

1 Month Update

One month photos:
Not so gross

The walk up the stairs isn't SO bad now. Muscles have quit atrophying and are actually starting to come back. Appetite's come back. My weight's gone from around 145# to closer to 150#. I think that has to do with the increased appetite. More food hanging out and digesting in my system. Also went to Hot Pot City not too long ago, and I think that took a few days to work its way out. Now that I have a month of conditioning under me, I feel prepared to give this a good go. I'm going to start using the pyramid lifting routine I used in high school.

I can't remember the pyramid exactly, so I made one up to use for the next month (planning to max out once a month and adjust routine/pyramid accordingly):

  • 10 x 120# (70%)
  • 8 x 130# (75%)
  • 6 x 135# (80%)
  • 4 x 145# (85%)
  • 2 x 155# (90%)

Creating some index cards w/ the routines to do. I keep forgetting what exercises to do at what weights.

Posted by kstroke at 01:02 AM | Comments (13)