May 2012 Workout Log

Date	Push/P	Vid	Gym
1T			Alone: 20m jog, 45 assisted bp, 35 squats, bar curls 12.5, shoulders, 20 free curls, lower back 10lbs
2W			With Crockett: 37.5 bp closer grip, 20 free curls, add stretching, lunges, 20 min jog, 5 shoulders, 20 triceps behind head
3R			Gator Stompin’
4F			Lake Wauburg (30-60m)
5S			Grad Pictures
6S			Graduation
7M			Return Home
8T
9W	Many	JM30S L1 30m
10R		Plyo 37m
11F		JM302 L1 30m + Ab R X
12S		IsanityFF (20m)
13S		JM30S L2 30m	25+10 Free Weight BP
14M		P90X-Chest,Back
15T		Ab R X; JM30DSL1; JM30DSL2
16W			Rest Day
17R		Plyo 2nd Half (30m)	25 BP, Flys, Shoulders, Back
18F		I: Fit Test	25 BP, Flys, Shoulders, Back
19S		I: Ply Card Cir
20S		I: Car Pwr & R	(forgot protein shake)
21M		I: Card Recov
22T		I: Pure Card	Ab Ripper X
23W		I: Ply Card Cir
24R		I: Rest
25F		P90X: Chest, Back
26S
27S
28M
29T

Apr 2012 Workout Log

Date	Push	Pull	P90x	Other	Gym
1 S	W1D2: 10/12/8//8/12 = 50			“Recovery Day”	Still sore from Fri’s gym workout
2 M	W1D3: 11/15/9/9/13=57
3 T	W2D1: 14/14/10/10/15=63
4 W	None
5 R	None			FIN CP
6 F					Squat 45?, BP 40, Curl 20, Overhead 20, Butterfly 85, Jogging
7 S	W2D2: 14/16/12/12/17=71				Sore: arms, thighs
8 S
9 M		Many	Cardio X (45 min)		Still Sore, arms and thighs
10 T	W2D3: 16/17/14/14/20=81		Ab Ripper X
11 W	25PU; 30PU
12 R					Gym – bp, squat 35, overhead 7, jogging 2-3 laps
13 F					Gym – bp 35, curl 25, abs, 10:45 8 laps jogging, lower back
14 S	25, 35 = 60				Swimming (2 laps) – HKN Pool Party
15 S	?
16 M	? 30+20+20
17 T	?
18 W	30+20+20	5
19 R	20	Some
20 F					BP 45, curl bar 30, curl 15, curl 20, abs, lower back 1x, stairs
21 S				Stretch X (60 min)
22 S	S	S
23 M	S	S
24 T	S	S
25 W				Legs & Back (50 min)	Gym: bp, curl bar, jog?,
26 R					No-study for Final
27 F					No-study for Final
28 S					BP45, 10m jog, curl bar 15, dumbell curl with turn
29 S					BP 45, curved curl bar 15, 10m jog, squats 35, lower back, triceps bar 10
30 M	25 Test; W3D1: 16/17/ 14/14/20=80			Ab Ripper X
	About 10 days with very minimal activity.	About 10 Active Days (30min+)

Reflow by Baking T61 due to G86 Issue

Sister’s Lenovo Thinkpad T61 with the NVS 140m GPU would not turn on anymore. The LED’s would flash, the fan would spin for awhile and then stop. No activity. I assumed it was the bad NVIDIA GPU issue that requires a solder reflow or reballing to fix it. So I disassembled my sister’s computer and did an oven bake reflow.

1) Disassemble laptop. Remove as many components as possible. Leave the plastic black tape is is on certain components such as part of the GPU.

2) Preheat oven to 385F. Mine was analog.

3) Cover the whole motherboard with aluminum foil. Make a square whole to expose the GPU. Make aluminum balls to prop the motherboard up. Put some aluminum foil on a baking tray to prevent contamination.

4) Bake with GPU side up for 5-10 minutes. I did 8 minutes.

5) After baking, open the oven for a crack and let it cool for about 20-30 minutes.

6) Take it out a reassemble/test. For your test, you would need your CPU, HSF, memory, LCD.

If it doesn’t work, try baking it again, or get a new computer!

Mar 2012 Workout Log

Date	Push	Pull	P90X	Diet	Other
1 (R)			Ab Ripper X (77)	Dove Choco=Bad
2 (F)					Head home for Spring Break
3 (S)					LA Fitness, 10 min treadmill, 50 minute weights (Assisted pull ups, etc. Upper Body)
4 (S)					(180 lbs approx)
5 (M)	Some	S
6 (T)		S	Back & Biceps (321)	1 Scoop Protein
7 (W)	Some	S
8 (R)		S	Shoulders & Arms (450)	1.5 Protein
9 (F)		S			Accomplishment: 5 Pull ups in a row
10 (S)		S		Cravings. Had 1 choco cookies.	Weak/Cant do as many Pull ups as I normally can
11 (S)	S	S	Legs & Back (660)	1 SP; 4 piece choco	Weak (can’t do as many pull ups as I normally can)
12 M			0.5 Stretch X (107)	Many Dove Choco
13 T			0.5  Chest, Shoulders and Triceps (249)
14 W					Meetings
15 R	Many	Many	0.5 Chest & Back (343)	1.5 Protein; Some Choco	31mm Ab
16 F				Midngt Bkfst	B Ball, Bench Press (25?), Squats (25?)
17 S					None. Legs and arms sore.
18 S					None. Legs sore.
19 M					None. Biz Fin Exam 2
20 T			0.5 Chest & Back (343)		None. Still a little sore. Finish TP2 due Fri.
21 W	S	S			none
22 R	S	S			none
23 F					Walked for Relay (1-3 hrs of walking so 600 cals tot)
24 S					Squats + Benchpress + Butterflies
25 S	S	S	Ab Riper X (77)
26 M			Chest & Back (500)
27 T	S	S
28 W	S	S
29 R	Many	Few
30 F					Gym with Yao, Ben Y. – Benchpress 35, Curls 20, Overhead V’s 17.5 lbs, 2 hand curl <60, Rowing 90, Some BB, Ab Ripper
31 S	D1-10/12/7/7/9 = 45		Cardio X (600)
					15 Active Days

New Diet Goals (3/15/2012):

• No Soda (at all)
• No Pizza (unless free)
• No meal combos (unless with friends)
• No Panda Express (unless with friends)
• Any Salad or Wrap (but no combo)
• Only half Subway (all the time)

Calorie Info:

• Big Fish Sandwich 640 cals/23g protein
• PPJ Works Large Slice 330 cals/13g
• PPJ Pepperoni Large Slice 330 cals/4g
• McD Small Ice Tea 150 cals
• Nature Valley Protein Peanut, Almond, Dark Choco – 190 cal/10g
• South Beach XX -
• Met-Rx Meal Replacement Colloso100 -

Brisk 1 hr walk = 200-250 cals

Feb 2012 Workout Log

*Note: Attempt to add dieting habits such as eating junk food at night, drinking a protein shake and sleeping hungry/waking hungry*

[Include more details: # and weight of reps]

Goal: 170 lbs by end of semester. (Ben is about 150)

(Running count of any P90X activity)

2.01 (Wed) – Kenpo X (1)

2.02 (Thurs) – None

2.03 (Fri) – Chest + Arms, Ab Ripper X [Protein Shake] (2)

2.04 (Sat) – random Pushups, Pull up attempts [junk food]

2.05 (Sun) – Ab Ripper X, VPUPU [Slept Hungry] (3)

2.06 (Mon) – few pushups

2.07 (Tues) – few PU PU attempts; Ab Ripper X (4)

2.08 (Wed) – few PU PU attempts; (FIN Exam1)

2.09 (Thurs) – few PU PU attempts;

2.10 (Fri) – few PU PU; Yoga X (1/2) (5)

2.11 (Sat) – Shoulders & xz (70%) – Protein 1 scoop [made me sore] – (6)

2.12 (Sun) – very few PU PU [junk food] – headache

2.13 (Mon) – PU PU; VRB – Successful 90 deg pull up. I’m proud.

2.14 (Tues) – PU PU

2.15 (Wed) – PU PU – VRB

2.16 (Thurs) – sore throat symptoms

2.17 (Fri) – yes, I have a sore throat!!

2.18 (Sat) – PU PU – clogged nose

2.19 (Sun) – PU PU – ate lots of choco. After getting sick, I lost a lot of motivation and dietary control. Kept eating cereal despite being food.

2.20 (Mon) – PU PU

2.21 (Tues) – PU PU, VRB; [Protein Shake 1 Scoop] – clogged nose, no cough

2.22 (Wed) – PU PU – Cough

2.23 (Thurs) – PU PU

2.24 (Fri) – Gym with Ben Yeh – Ben Press, assisted pull ups, sit-ups, free weights overhead (15-20lbs), etc. then GatorNights

2.25 (Sat) – No activity (recovery) - Sore from yesterday’s workout (Pecs, arms, etc.)

2.26 (Sun) – Ab Ripper X; assisted pull ups, GPU; [slept hungry]

2.27 (Mon) – PU PU – 1 Scoop

2.28 (Tues) – Arms & Shoulders (70%) – 1 Scoop Pre

2.29 (Wed) – Pecs VRB, Curl all the way up, Pull back.

6 Active Days

Exercise Log for Spring 2012

Hello all! It’s a new semester. Last semester, I started some basic exercises, but later started slacking off.

I’m here to try again to see how far I can go with regular exercising.

My approach this time is to do the following:

• Winsor Pilates 20 minutes Workout daily (unless other exercise occurred)
  • Should be short and not too demanding to maintain
• P90x Exercise
• Lake Wauburg on Saturday if I have a car
• Resistance Bands

According to this website, my ideal weight is 125 to 170 lbs for 175cm. My goal is to get to 170lbs by the end of the semester. Long term goal to get to 160 lbs and stay there.

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LOG:

2012.01.08 (Sun) – Winsor Pilates 20 minutes

2012.01.09 (Mon) – P90X – Arms + Ab Ripper (Reduced time, no pull ups; need resistance bands)

2012.01.10 (Tues) – Winsor Pilates 20 minutes (Doesn’t feel intense enough)

2012.01.11 (Wed) – Various exercise band – chest, arms

2012.01.12 (Thu) – P90X – Shoulders (with red resistance band) + Ab Ripper X [Note: regular resistance bands would be easier than Pilates bands]

2012.01.13 (Fri) – Winsor Pilates 20 minutes

2012.01.14 (Sat) – P90X – YogaX (Half)

2012.01.15 (Sun) – Various resistance bands

2012.01.16 (Mon) – Winsor

2012.01.17 (Tues) – VRBs

2012.01.18 (Wed) – P90x – Legs & Back, Ab Ripper X (No warm up) – Made me sore for a few days

2012.01.19 (Thurs) – VRBs

2012.01.20 (Fri) – None

2012.01.21 (Sat) – Kenpo X

2012.01.22 (Sun) – Ab Ripper X, VRB

2012.01.23 (Mon) – P90x Chest, Ab Ripper X – made me sore for a few days.

2012.01.24 (Tues) – VRBs??

2012.01.25 (Wed) – None (?)

2012.01.26 (Thurs) – None (Studying for EC2 test)

2012.01.27 (Fri) – None (went back to Orlando)

2012.01.28 (Sat) – various push ups, pull up attempts – arms, pecks sore

2012.01.29 (Sun) – Yoga at LA Fitness  (Current Weight: 183) - arms, pecks sore

2012.01.30 (Mon) – Legs & Back (0.5 scoop protein) - arms, pecks sore

2012.01.31 (Tues) – Ab Ripper X

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http://www.p90xworkoutschedule.org/

For pull-ups, first do negative pull ups then progress to real pull ups. Negative pull ups are you first get your chin above the bar, then slowly let yourself down.

Emotional Breakdown

I don’t know why I am an emotional reck right now. My sister visited me this weekend. I watched more of the drama. And I am extremely depressed and sad. Maybe the sad drama is bringing me down. Maybe its because I’m lonely. Maybe its because I miss Michelle and worried because she said she was depressed about digital logic and her mechanics test. I’m a guy. I ‘m not supposed to be emotional.

Perhaps this is the hardest semester of college. No girlfriend. New apartment. No one I feel real comfortable talking to that provides good advice. Hard classes. Being lonely. Internally, I feel that you still miss me.  But at the same time, I don’t feel that we are meant for each other.

I sent good luck txt to her and she doesn’t say thank you?