bodyfat update

23.4%

244.6
43 inch at navel
45 inch hip
13 inch forearm
7 inch wrist

If I remember right, those are all down from last time, well except for the forearm..

some days

Last night / this morning was a maintenance window at work. Lots of stuff to do. One call had about 30 people on it.

Now I'm the junior most member on my team. There are still things I don't know how to or can't do. Not that I don't know how. I mean I know how did them at my last job. Just don't know how we do them at this job. Can't because I don't have the needed access. Some of it I'm figuring out how to do work's way.

Anyway. there was an issue with an SSL cert. Really looks like someone sent us the wrong information in the turn up requests, since the same typo was in all of it (DNS and SSL). Anyway that got fixes late last night, but the people who were complaining didn't bother to test it. Ended paging everyone on my team. The one that fixed it asked why I didn't test it. Which I was in the process of doing when the other people said to start making the pages. Really those should come from me, not other people. Anywho. The other guy on my team was able to take care of the DNS stuff. But man was he ranting (and rightfully so).

Then at the very end, I got a huge win. Something wasn't working. Looks like another case of bad info. I was able to fix it. Before I started looking at it I had no clue what to even do. I vaguely knew the problem was related to NAT and Routing.

But I really found the problem falling back on one of my older skills that I love to use. Its kind of funny really because I was mentioning on a forum yesterday how great that skill was.

The skill - Being able to set up, and read a packet capture (sniffing) with TCPDump in real time. Once I found out what the problem was, I fixed it. with about 60 seconds to go in the maintenance window. :)

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).

Shiming cuffs at Bsides Detroit Lock Pick Village

http://youtu.be/KiU52hvgeys

and were my shoulders sore after.

locks...

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.

21 day kettlebell program

So a little while back, I got a Kettlebell workout program, but was too lazy to do it. It was Josh Hillis' 21 Day Kettlebell Challenge.

Truth be told, I don't think I could have done it without the other people who started the same day as me. It only took me 15 days to realize they were both across the pond. Would get up,and they'd have it done already. I was like what?

Anyway. I tried the week before, and fried my legs. Even walked funny for a week. After a quick heal, I started the same time as them, and one other person. The third person was inspiration too, and I felt bad when she got sick and had to drop out.

So I started the program with 16kg, and 2 handed swings. Too easy, didn't feel worked out and my heart rate monitor agreed. Each day has a number of calories with it, and on 2 hand swings, I was around 1/2 to 2/3 that number. So I switched to 1 hand. closer but not enough. So I got a 20kg Kettlebell. I've been wanting one for a while. started swapping between the 16 and the 20, and after a few days switched to 1 hand with the 20kg. Man was that worth it.

Sadly, even though I kept my percentage of body fat, I've put on 10 lbs. The way the clothes fit, I don't think it was muscle either. Start at 240lbs, and finished at 250lbs.

:\

Weight is up. 250 lbs. 45 inch waist, 43 inch hipps, 13 inch forearms and 8 inch wrists. :(

22% body fat. Oh well... of to do my kettlebell workout.