Sunday, June 19, 2011

physical update

weight 249.2lbs tonight. 24% body fat. vO2 max = 32 (went down). Tested tonight with my Heart Rate Monitor

Pulled or something calf. Did it about a month ago, running aggravates it, but only some times. 2 out of 5 runs, I've had to stop running because of the pain. The first time I could barely walk. This time I could walk but couldn't run.

I got a Fitbook. The little things looks really neat. It's a 12 week exercise and food log. I've been looking for templates for both, and this looks like what I've been looking for wrapped into one book.

The problem, with this calf, I don't know if I'm going to be able to do the cardio parts I had planned. You know, couch to 5k (yes I'm still working on that, starting over again this week), and Fighter Workout for Fat Loss Cardio. I know with the calf like this I can do push-up, kettlebell swings, and other related exercises, but can't get the cardio going because it gives out. Hoping the jumping of rope is possible.

Anyway, the next 4 weeks are planed as:
100 push-up challenge (I never seem to finish anything)
Fighter Workout for Fat Loss (Kettlebell program by Josh Hillis, great guy, and a 24 week program)
couch to 5k, if my body will let me.

Mix in some wing chung (yeah, another new martial art for me) and Tang Soo Do.

Food goal, is to move back to a more vegetarian like diet, and brown bag my lunches. (but the cafeteria is so good at work).

Wednesday, June 8, 2011

Shiming cuffs at Bsides Detroit Lock Pick Village

and were my shoulders sore after.

Thursday, June 2, 2011


They really suck. I think I've said that before. :-)

Anyway, one of the reasons locks suck, is because of the short cuts they take to make them. What kind of short cuts?

Well, I measured several pins tonight. Key Pins (the pins in the key way), and driver pins (the pins in front of the springs), that actually cause it to need the key.

The driver pins were roughly 3 different sizes. My calipers do 3 decimal places, in inches mode. It has a 4rd spot for a 5. The 5 is either there or not, meaning about .0005 of an inch.

The driver pins I was working with tonight measured between 0.181 and 0.182 inches. The spooled driver pin from the same lock measured slightly larger.

I'll try again in MM and see what those numbers look like but not tonight.