How to Track Your Workout at the Gym as an Absolute Beginner

I started working out this spring for the first time at my local Good Life and one of the first things I knew I wanted to do was to know when I could ramp up my sets and reps. I’m a big user of the Apple iPhone Reminders app so I figured I’d put it to good use recording my workout:

IMG_8737

But why track your workout like this? Because working out is a long-term activity. Tracking your stats in a simple, easy way like this will help remind you where you’ve been, where you’ve gotten to, and provide a clear path of improvement so you’ll be on an upward workout trend and not plateaued or even going down (how would you know without tracking)? You’ll feel good about continuous improvement and more confident because you know where you’ve come from and where you’re going.  I think most people would find tracking their workout tedious on paper or they just don’t know what workout app to use, etc. So I figured I show how it can be done with an app that most people have already.

So, what you have above is a Gym tab in the Reminders app and I simply list all my exercises in the order that I do them. I also record any pertinent settings for the machine (like Level 12 and target heart rate 150 for the bicycle). Then I record the sets and reps (“10,10,10,10″ – ie. 4 sets of 10 reps each). I record the workout count (“x4″) meaning how many times I’ve done it (usually indicates once per workout). I also record the weight.

See how compact and easy it is to review your current workout when you record it like that? And it’s in the Reminders app that I use for everything else so it’s easy and convenient to use.

For the record: I’m not a licensed gym trainer, physiotherapist or doctor. The ideas in this post are from my personal experience and I hope they can help some beginners as well.

Following I’ve included some personal thoughts, recommendations and anecdotes about my experience at the gym since I’ve started. I hope it helps someone out there get started as well!

Continue reading

Silver Chair

Silver Chair,
how I hate you!
You’re always there, lurking,
at the end of every good thing!
(Stealing away every pleasure!)

Silver Chair,
how I hate your lies!
You tell me all this wasn’t,
while all the while I know it was! It was!
(You took it away!)

Temptation, come my way!
Lured and trapped,
sheep to the slaughter!

Silver Chair,
how I hate your words!
You speak to me of dos and donts,
but I know of your weels and your wonts!
(Cast it to the ground!)

Silver Chair,
how I hate your angles!
You make meaningless my pleasure
and you show me my measure!
(Burn bright to the ground!)

Temptation, come my way!
Lurid and tainted,
sheep to the slaughter!

Silver Chair,
trouble me no more!
You’re gone within minutes,
why should I care.
(Why do you care?)

Silver Chair,
how I hate what you show!
You show me what’s ugly…
you show me myself.
(Don’t show me myself.)

Temptation, come my way.
Bruised and broken,
sheep to the shear.

Silver Chair,
don’t leave me here!
You’re already gone,
you’ve left me alone.
(Don’t leave me alone.)

Silver Chair,
why did you go?
I want what you do.
Clarity. You do clarity.
(Clearly. You show me clearly.)

Temptation, go away.
Broken and beaten,
crushed underfoot.

Silver Chair,
you bring me clarity.
You put everything in its place.
All weights are set correct.
(Gravity sets all a’right.)

Silver Chair!
Reflector of my heart!
Don’t go!
You’re gone.
(I want to go with you.)

Temptation, get behind me!
Beaten and lost,
crushed under your foot!

Silver Chair,
you were never the thing were you?
You cleared the air, brought sanity to madness,
so I could find myself clearly.
(Clearly. So I could find You clearly.)

God,
have mercy on me,
a sinner!

 

Duplicity – Pleasure and Simplicity in Your Backups

If you’re like me, you’ve spent a long time, in many different configurations, trying to come up with a simple yet flexible, easy to use yet space efficient backup solution for a long, long time. Well, I think I’ve finally jumped ship from shell scripts and tarballs to duplicity: bandwidth-efficient backup using the rsync algorithm. Although duplicity talks up encryption, and it’s great and makes it easy, it’s not required and I don’t use it. Here’s some tips and tricks to get you started…

Continue reading

SimXperience AccuForce Pro Steering System

Update 2015-06-03: Added RaceRoom Racing Experience after 2015-06-02 Update section.

Update 2015-06-01: Added Auto-Tuning with SimCommander Software section. Recommended read for AccuForce owners: AccuForce Tuning Feedback Test. This is a thread Berney of SimXperience created after the Sim Racing Garage head-to-head video, mentioned below, attempting to provide collect some user experiences and determine what kind of changes could be made to the wheel to improve feel for sim racers (who may have different force feedback tastes than real-life race drivers).

Update 2015-06-01: Barry, from Sim Racing Garage, has release a head-to-head comparison of the Accuforce Pro, Bodnar, and OSW wheels. It has highlighted some nagging concerns I’ve had ever since I’ve been playing with the wheel. Before we go any further, don’t think for a moment I’m saying the Accuforce is not a good wheel. It’s a professional, supported, warrantied, complete package, direct-drive, very strong wheel, with good force feedback and excellent tuning options. It’s a great wheel and at a competitive price. What I will say though is that the forces are not coming through as much as I’d like. For example, one reviewer in the video mentioned how it was difficult to tell the different between a slide through grass and the moment it hit the pavement during the slide. The AF wasn’t communicating that well. Other examples include strong cornering forces washing out road feel, or banking or kerb forces not feeling as defined as the other wheels. On the SimXperience forums, Berney (of SimX), has said he’ll be thinking about pushing out wheel updates to work on the comments the reviewers had in the videos. I look forward to trying those updates.

Update 2015-05-21: Added iRacing Settings, RaceRoom Racing Experience Settings

Update 2015-05-19: Added Setup, First Impressions, First Driving Experience, G27 Thoughts, Resources

accuforce2I’ve recently received my SimXperience AccuForce Pro and have been enjoying it for the past week. I’ve only owned one other force feedback wheel, a Logitech G27, and this is, of course, leaps and bounds beyond a G27. There is ample power and tuning options to provide the flexibility sim racers really want to ensure the best and most realistic experience while driving.

I’ll be posting my initial thoughts, my driving and tuning experiences, and providing tips and tricks for various facets of the wheel, it’s tuning software, and for the various sim titles I play.

I’ll be writing this post in parts and updating new sections as I have time and learn new things about the wheel!

Enjoy!

Continue reading

My Recommended WordPress Themes and Plugins

After having used WordPress for a number of years, I’ve really started to get into more plugins that help me present and share my content the way I want. I’ve also gone through some themes and picked one I like, including versions for desktop and mobile. Here’s my recommendations for WordPress themes and plugins…

Themes

Twenty Eleven

twentyeleven2Twenty Eleven is still my WordPress theme of choice. It’s feature-full, clean, elegant, and problem free from my experience.

Please note it’s not actively updated so you may need to Google around for fixes. For example, I wrote a post on how to fix the featured image that is buggy in the default Twenty Eleven theme.

Continue reading

The Ultimate American Roadtrip

I’ll be honest, I’m linking this article just so I can remember for the next time I have enough money to do something crazy like this. The article is How to Really Drive Across the U.S. Hitting Major Landmarks and it manages to hit every continental US state and nearly every major landmark you’d want to hit like the Grand Canyon, Yellowstone, Mount Rushmore, and a host of others. I plan to use it as a basis for my roatrip, should I ever have the spare cash to do that. :) Here’s a map route and a list of the destinations…

Continue reading

How to Help ISIS Persecuted Christians #Charity365

The latest atrocities by the Muslim group, ISIS, includes a video of the shooting or beheading deaths of thirty Ethiopian Christians. In previous posts, Charity 360 and Charity 365, I laid out my experience in charitable giving. In the latter post I talked about expanding to include more global and humanitarian groups. If you don’t know how to help here’s a few organizations to support that are helping persecuted Christians in general or are in the Syria/Iraq area directly affected by ISIS…

Continue reading

Jewish Passover and Good Friday

Jewish Passover falls on Good Friday this year. Passover remembers the Exodus of the Jewish people from Egypt during which God told the people to kill a “lamb without blemish” and paint their doorposts with the blood. God said “when I see the blood, I will pass over you and no plague will befall you to destroy you“. If they did this they were saved from the plague of the death of the firstborn. Every year the Jewish people would sacrifice again for the sins of the people. More than a thousand years later, God’s Son came down to earth as the man Jesus Christ, “a lamb without blemish or spot“, and He died a final death, a final sacrifice for our sins, and rose again in “victory over sin and death.” This Good Friday remembers the day Jesus, God’s firstborn, was not spared and was sacrificed for your sins so that when Jesus’ blood covers your sins God can say again “when I see the blood, I will pass over you.” Selah. Today, “if you hear His voice, do not harden your hearts,” for “God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life.#TheShepherdIsTheLamb #SoliDeoGloria

How to find Church Guitar Chords Online

Update 2015-05-23: Added How to Print section

Update 2015-04-11: Added some tip sections about preferred chord layout and alternate version cautions.

How to find Church Guitar Chords Online

For the past half year I’ve been part of a small church where most of our music comes from the hymnal. They’re very, very nice people, though, and are happy to have myself and another man playing guitar in the front pews. We really enjoy it but it takes some effort to work with the piano players and their music so that we can find guitar chords to play from. This took me down the path of finding guitar chords for hymns and worship songs online. Here’s my tips for finding them…

Continue reading

How to fix WordPress Twenty Eleven Featured Image

I like the Twenty Eleven theme and I still haven’t upgraded it. Luckily, some people are keeping it up to date and compatible with the latest WordPress in 2015! But there was one bug that bothered me for a long time and that was featured images were broken. These are the big header images at the top of posts (for example, the big image at the top of this post, or the grid of cars image at the top of one of my other posts). These image are just broken and will not display your custom featured image in the stock Twenty Eleven. So here’s how I fixed it…

Continue reading