Last Week – Squats

Quick warmup Squats with spider bar add low box and EFS pad bar x 10 165×5 215×5 255×5 335×5 365×5 Standing Abs with medium band: 3×10 Blast Strap Rows: 3×10 DB Rows 3×10, 2×10 (right elbow bothering me) Short and to the point session. The squats actually felt okay. Hamstring didn’t bother me a bit […]

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Yeah, I know…

I haven’t been a good boy and updated the blog in a few months. Well, there have been some things happening and I’ve been a little busy! 😛 1) I got the job working from home. It’s been nice so far. 2) I moved back to Roanoke, Virginia. 3) I bought a house without looking […]

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Just in case..

.. you didn’t know, I’m not working at the HRCoE at Fort Knox anymore. I resigned that position in April and got a job working from HOME! Still doing Unix/Linux administration but I actually get to do work at the new job. lol Oh, I had to put a hold on training. The hamstring issue […]

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2.28.2012 Training

Decided to go strictly 5/3/1 for a few cycles until I’m 100% sure the hamstring is healed. This will allow me to get quite a bit of work in while testing (but not pushing) it. The numbers I’m using for this are as follows. Squat – 405 Bench – 275 Deadlift – 405 These are […]

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Strange dreams?!?

I went to bed early last night due to only getting 3hrs sleep the night before. I woke up around midnight, completely rattled, because of a dream I had. Not exactly sure what it means, but it went something like this… I was at the beach with friends/family for some R&R. I’m in the water, […]

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Training 1.18.12

DE box squat w greens: Bar x 10 add choked greens bar x 5 135×2 225×2 315x8x2 T-bar Row: 80×10 125×10 170×10 Abs: 50 reps Squats felt super heavy but they moved with the speed I’d anticipated. Thank God for remembering how to be explosive. Stupid crossfit people using the platform so I couldn’t pull. […]

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Training: 1.16.2012

Alrighty. Back at it for real now that I found a gym that has bands, chains, chalk, etc… and it’s a commercial gym! Shoulder warmup with bands Bench: bar x lots 95×10 135×5 185×3 add doubled light bands 135×3 155×1 Band pushdowns 3×10 Hammer strength rows 3×10 (heavy) Rear delts 3×10 Would have gone for […]

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Disk Mirroring with Veritas

Mirroring a disk: Removing a disk from mirroring Go into Veritas E.A. for the server you want to modify. Expand the Server name Expand Disk Groups Select rootdg On the right portion of the screen, click the Volumes tab Right click on opt/rootvol/etc.. Mirrors, Remove From there, select Remove mirrors by “quantity/disk”. Select the mirror […]

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Solaris – useful commands.

## /usr/platform/`uname -i`/sbin/scadm help (can reset console) prtdiag prtconf ## to find cdrom on solaris: ls -al /dev/sr* |awk ‘{print “/” $11}’ ##————————————————- ## ## FIND commands ## To find a specific file: find / -name -type f ## To find files of a certain size and list them, with sizes: find `directory’ -size +1024k […]

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