Weekly Workout Rewind - 12/17/2006

I forgot to keep track of my workouts last week. It was a quiet week at work until Wednesday, when I worked late both Wednesday and Thursday, so I missed a couple of workouts. Last week was also week 2 of not being able to work my upper body due to my doctor's recommendation for my biceps tendonitis. I did manage 3 cardio sessions, used weights on my legs once, and worked my abs twice. Diet wise, it was a bad week. My neighbor gave me a bunch of homemade cookies. At work, I attended three different luncheons. I spent the weekend at my mother's house through Christmas, and of course, lots of food, main courses, and desserts. I am back in my house till Friday, so I can complete some cardio, and eat a little healthier. I have not attempted to step on my bodyweight scale simply because I know the readings will be bad. Later kidz.

Merry Christmas to All Bloggers

Merry Christmas to all Bloggers!

Happy Birthday Keifer Sutherland

Happy Birthday to Keifer Sutherland! The star of Fox's TV Show '24' is 40 years old today. 24 is my absolute favorite TV show. This weekend, I bought Season 5 of 24 on DVD from Circuit City for about $35. For a new release, it was a good price. The first thing I watched was the Season 6 Prequel. It was sponsored by Toyota and it featured the new RAV4 as a getaway vehicle. I was a little disappointed with the Season 6 Prequel, maybe the commercialization had something to do with it. Here are just a few reasons why I like 24:

• Great storylines


• Superb acting


• It is addictive


• The plot twists make it very suspenseful


• Someone gets interrogated by Jack in his own special way


• Jack gets interrogated by the bad guys


• Jack is a tough guy, but a smart, resourceful tough guy


• A main character is guaranteed to get knocked off at some point in the season, but you never know who


• The female characters are babes

The 2 hour season premiere of Season 6 of 24 is January 14th at 8:00PM on Fox TV. Mark your calendars.

Weekly Workout Rewind - 12/10/2006

I only completed 2 cardio sessions, and spent Saturday washing and waxing my car. After receiving a diagnosis of biceps tendonitis from my doctor earlier in the week, I was told not to work out my upper body for 3 weeks. One week down, 2 weeks left. It seems like an eternity. Since I can not work my upper body, I have been trying to find creative ways to mix up my workouts for my legs only. I can not use my Nordic Track ski machine, so I can only use my exercise bike for cardio. To break up the boredom from riding my exercise bike, I work my abs between two shortened cardio sessions. You could say I cheated on Saturday by washing and waxing my car. I used my arms for pushing and pulling movements. Oh well, that's all for now.

Balsillie Bails on Penguins

Mr. Jim Balsillie, chairman and co-CEO of Research in Motion, the company based in Waterloo, Ontario, that makes and markets the popular wireless Blackberry devices, withdrew his offer to buy the Pittsburgh Penguins. An article in the Post Gazette states that sources believe Balsillie would not agree with the NHL on a last minute consent agreement to keep the Penguins in Pittsburgh regardless of the arena situation.

If Balsillie had no intention of keeping the Penguins in Pittsburgh, I am glad that he withdrew his bid. The Gaming Commission will make a decision on December 20 on who will be awarded the slots license. In my opinion, the Isle of Capri plan is the best. No cost to the taxpayers and no cost to the Penguins.

I have been following the Penguins this year, and it would be a shame to see this young, promising team go to another city.

Biceps Tendonitis

I went to an orthopaedic surgeon today to check on my biceps injury. Good news - it is not a biceps tendon rupture. Bad news - I have biceps tendonitis and the doctor told me not to work out my upper body for 3 weeks. A rupture would have meant surgery, physical rehab, etc. so I am happy I will only be out of commission for 3 weeks. I will still be able to work out my legs and concentrate on my cardio sessions.

An Occupational Therapist made a custom arm/elbow split for me. I need to wear it at night when I sleep and during the day as needed. When I wear the splint, I feel like I am 3CPO from Star Wars because my forearm and upperarm are held in place at a specific angle. The Occupational Therapist was cute, friendly, had a pleasant personality, and expressed genuine concern for my well being. She put some sunshine in my cloudy day. I am still bummed out about not being able to work out my upper body. I will need to reduce my calorie intake and watch my diet more carefully for the next 3 weeks.

Later Kids!

Test 2

I am just testing my site feeds. OK on Butlerbloggers, does not seem to be working on Pghbloggers.

Weekly Review - 12/3/2003

I was out of town last week from Sunday to Thursday, so I only worked out two days - Friday and Saturday. I did a stupid thing on Friday. I decided to work my biceps and I over did it. I did a bunch of barbell preacher curls and dumbbell hammer curls. Saturday my left bicep was a little sore. I am right handed, so my left arm is weaker than my right arm, so I knew it would be sore. I woke up early Sunday AM, and my left arm was in pain, yes pain. I could not lift all the blankets off of my body with my left arm. Hopefully, it is not too serious and will heal up with some rest. I have to keep in mind that I am no longer in my 30's, my body can not take as much wear and tear as it used to.

A+ and MCSE Certifications

I passed my A+ Core Operating System Exam on Thursday. Since I passed the hardware A+ exam last year, I am now officially A+ certified. Unlike Microsoft’s certifications, CompTIA’s A+ certification does not expire.

Speaking of Microsoft Certifications, I did pass all of the required exams for Windows NT 4.0, so I am a certified MCSE for Windows NT 4.0. For the Windows 2000 MCSE track, I have one more exam to pass to become certified in Windows 2000.

Why is it taking me so long to complete the MCSE Windows 2000 Certification? My life has changed from 4 and 1 / 2 years ago when I lived in Central PA. These may sound like excuses, but here is my list:

1. Back then, I had a small 2 bedroom house which was easy to maintain. Now I have a 3 bedroom house on a cul-de-sac with a garage and a finished basement. I spend more time maintaining my current house than my old one, so I have less time.

2. My drive time to work used to be 15 minutes in Central PA, now my drive time is over 30 minutes. Again, less time.

3. When the Windows NT exams were still active, I worked with 3 other people who received their MCSE’s in NT 4.0 at the same time. It became a competition rather than a goal to achieve. For the three people, my company paid for an external vendor for classroom instruction. There was no more money left for training, so I decided to study on my own time and I was able to earn my MCSE in NT 4.0 by myself. This did not please my former supervisor. He downplayed my achievement because I made him look bad.

Two of those people are no longer with my company – which downsized and kept the best PC technical support people. The NT 4.0 exams were fairly easy and those two former co-workers where what many referred to as “Paper MCSE’s”. They were able to memorize answers to test questions but were in reality very bad PC technical support people.

The competition is not there anymore. I do not have to prove myself in front of my co-workers.

4. I question the usefulness of having an MCSE certification now. Do companies place any value in it these days?

Every winter, I catch a bug to pick up the books again and complete my MCSE in Windows 2000. Time will tell if I decide to do it.

Weekly Review - 11/26/2006

I completed 5 cardio sessions this week and 3 weight lifting sessions. I worked every body part except my biceps and triceps. A good week. I will be out of town next week taking a class/exam for the Operating System portion of the A Plus Certification . Last year, I passed the Hardware Exam. The format of the A Plus exam is changing 1/1/2007, meaning I would have to take the tests all over again. My supervisor was able to get approval for the class/exam. I will have to study at night, so I do not know how much time I will have to work out.

Winterize Your Car

It looks like winter will finally arrive tomorrow, so I would like to share some tips for preparing your car for winter. I actually started prepping my car the beginning of November. You should actually start earlier so if you need to spend money, you can spread the expense over a couple of months. Winter weather always hits Butler County harder than Allegheny County. Here is a list of things I have done:

1. I live in Allegheny County, so I needed an emissions test in addition to the Pennsylvania State Vehicle Inspection. This was due the end of November, but I completed this the beginning of November.

2. Inspect/Replace wiper blades - the wiper blades were replaced during my PA state vehicle inspection

3. Have the charge on your battery checked. There are two places that can check your battery for free: Autozone and Advance Auto Parts. If the battery tests OK, check/clean the battery terminals with a solution of baking soda and water. Here are instructions for cleaning the battery terminals:

A. Identify the terminals. One has a + (positive) symbol on or near it and one has a - (negative) symbol. The cable on one of these two terminals is attached to the engine (ground terminal, usually the negative terminal) and the other goes to the starter.
B. Remove the plastic terminal caps, if there are any, and carefully brush away any white powder (corrosion). If the battery cables attach to the battery with a nut, remove the nut and clean the terminal and cable with a wire brush, and then skip to step 6. If the battery uses terminal posts, follow steps C through E.
C. Use a wrench to loosen the bolts at the end of the battery cable where it wraps around the ground terminal. Carefully wiggle the cable end up and down until it comes off the terminal; if the end doesn't come off the terminal easily, buy and use a battery terminal puller from the parts store. Then loosen and remove the cable on the other terminal.
D. Place the end of the terminal-cleaning tool over each terminal and rotate it a few times. The wire brush inside the tool will clean the terminal post.
E. Twist and open the terminal-cleaning tool to expose the round wire brush inside. Insert this brush into the cable ends and rotate the tool to clean the inside of the ends. If the cable ends are broken or the wire is frayed, replace the cable with one of the same length.
F. Use an old paint brush to dust away dirt and corrosion from the top and sides of the battery. Make sure the debris doesn't fall on other components or on the car's paint. If the battery is very dirty, remove it from the car and carefully clean it with a solution of a pint of water and a teaspoon of baking soda. Just make sure the solution doesn't get inside the battery. Rinse off the baking soda solution with water. Smear a little petroleum jelly onto the terminal before fastening the cable clamps to the posts. The grease will help slow corrosion.
G. Reattach the terminal cables

4. Tires - check the tread depth and replace if necessary. The following was information was found on http://www.tirerack.com/:

U.S. coins can be substituted for a tire tread depth gauge as tires wear to the critical final few 32nds of an inch of their remaining tread depth.

Place a penny upside down into several tread grooves across the tire. If part of Lincoln's head is always covered by the tread, you have more than 2/32" of tread depth remaining.

Place a quarter upside down into several tread grooves across the tire. If part of Washington's head is always covered by the tread, you have more than 4/32" of tread depth remaining.

Place a penny upside down into several tread grooves across the tire. If the top of the Lincoln Memorial is always covered by the tread, you have more than 6/32" of tread depth remaining.

The Law
According to most states' laws, tires are legally worn out when they have worn down to 2/32" of remaining tread depth. To help warn drivers that their tires have reached that point, tires sold in North America are required to have indicators molded into their tread design called "wear bars" which run across their tread pattern from their outside shoulder to inside shoulder. Wear bars are designed to visually connect the elements of the tire's tread pattern and warn drivers when their tires no longer meet minimum tread depth requirements.

Common Sense
However, as a tire wears it's important to realize that the tire's ability to perform in rain and snow will be reduced. With 2/32" of remaining tread depth, resistance to hydroplaning in the rain at highway speeds has been significantly reduced, and traction in snow has been virtually eliminated.
If rain and wet roads are a concern, you should consider replacing your tires when they reach approximately 4/32" of remaining tread depth. Since water can't be compressed, you need enough tread depth to allow rain to escape through the tire's grooves. If the water can't escape fast enough, your vehicle's tires will be forced to hydroplane (float) on top of the water, losing traction.
If snow covered roads are a concern, you should consider replacing your tires when they reach approximately 6/32" of remaining tread depth to maintain good mobility. You need more tread depth in snow because your tires need to compress the snow in their grooves and release it as the they roll. If there isn't sufficient tread depth, the "bites" of snow your tires can take on each revolution will be reduced to "nibbles," and your vehicle's traction and mobility will be sacrificed. Because tread depth is such an important element for snow traction, winter tires usually start with noticeably deeper tread depths than typical All-Season or summer tires. Some winter tires even have a second series of "wear bars" molded in their tread pattern indicating approximately 6/32" remaining tread depth to warn you when your tires no longer meet the desired tread depth.

5. Find all the winter stuff for your car that you packed away. This could be booster cables, windshield washer fluid, ice scraper, snow brush, portable shovel, blanket, cat litter or sand (for traction).

6. Before the weather gets too cold wash your car and apply a good coat of car wax. Removing snow and ice from your car is much easier if your car has a coat of car wax on it. The snow and ice will literally slide off the waxed surface. Also clean both the outside and inside of all windows. People forget to clean the inside of the windows. It does make a big difference. Also clean your headlights, tail lights, etc. While you are at it, you might as well vacuum the inside of your car.

7. If the floors inside your car are covered with carpet, buy some cheap rubber or plastic carpet mats for winter. You can also buy a roll of plastic carpet runner and cut it to fit the floor of your car. The mats will keep the salt off your interior carpet and keep the carpet from getting wet when you track snow into your car.

8. Renew or buy a AAA membership. If you run out of gas, have a dead battery, get a flat tire, or need a tow, a AAA membership can really help.

Weekly Review - 11/20/2006

I completed 4 cardio sessions and 2 weightlifting sessions from Sunday to Wednesday. I did not work out Thanksgiving Day, Friday, or Saturday. It is OK to take a few days off from working out, so I am not too worried. I will get back on track this week.

High School Reunion Thoughts

I attended my 25 year high school reunion this weekend. It was held at a community recreation center and the dress was casual. I liked the casual format of the reunion, no one tried to hard to dress to impress. I think the gals aged better than the guys. A lot of the guys lost their hair and those who did not lose their hair had more gray hair than colored hair. I feel fortunate that I have not lost any of my hair and the number of colored hairs outnumbers my gray hairs.

Most of the gals that I graduated with looked exactly like they did in high school. As a single guy, I was happy to see that gals my age can still be very attractive. At work, there are hardly any female employees around my age. At work, the typical employee is a male in his late 50's or early 60's. It was nice to associate with people around my own age, both males and females.

I was happy that one of my buddies came in from out of state and I was able to meet his wife. They are a good couple and they recently had a baby, so I am very happy for them. A lot of the guy graduates still live around the Pittsburgh area, but in high school I never really hung out with them that much and was never part of their clique in high school. It was a good time. It was nice to see that everyone has moved on from high school and are living their lives as citizens of this great nation.

Thanksgiving Fitness and Diet Tips

I just wanted to post a few Fitness and Diet Tips for Thanksgiving:

1. Eat in moderation. I know, it is real easy for me to say, but tougher to actually do it. If you must eat everything, eat smaller portions of everything. For example, cut a smaller slice of pumpkin pie.
2. Choose foods in their most natural state. For example, an apple instead of pumpkin pie. A baked potato without butter or sour cream. Fat free yogurt instead of ice cream.
3. Keep up your intake of water to stay hydrated. Easy on the alcohol and caffeine drinks. Both are diuretics, meaning they make you lose water. If you must drink soda, opt for caffeine free diet soda.
4. Do something physical. It could be walking from your car to the mall. Walking laps inside a mall while carrying Christmas gifts. Fighting off people for a Playstation 3, Wii, or Tickle Me Elmo.
5. It is OK to take a day off from your workout and diet, but get back on track the day after Thanksgiving.

I may or may not be able to post this weekend, so Happy Thanksgiving to all Bloggers out there!

Nike Pro Vent Review 4

I was pleased to find that Nike's Europe website has a site with information about the Nike Pro Vent line of clothes Nike Pro Europe. The site explains how the clothes work, lists the 3 lines (tight, basic, and loose), and shows European athletes who endorse the product. I have been getting a ton of traffic from European visitors, so I am endorsing the product, but I am not a world class athlete, so I will never get a big product endorsement contract from Nike. What a shame.

I am a little puzzled why there is no U.S. site for the Nike Pro line. Maybe Nike does better outside of the U.S. Maybe Nike does not compete that well in the U.S. versus Under Armour.

I am receiving a huge amount of traffic from people searching for information about the Nike Pro Vent line of performance athletic clothing. So as a service to my readers, here is a list of my previous posts about Nike Pro Vent:

Nike Pro Vent Review 3 - This was my third most comprehensive review, including a graphic size chart, my personal review of the product, and where to buy.

Nike Pro Vent Review 2 - This was my second review, with a text only size chart.

Nike Pro Vent - This was my first review, when I first decided to buy it.

I went to Marshall's on Saturday hoping to find the long sleeve version of the Nike Pro Vent line. Winter is here and I wanted to wear a long sleeve version in my basement where my workout equipment is located. The thermostat for my furnace is set at 70 degrees, but the basement is about 5 degrees colder, so it was a little chilly wearing a short sleeve shirt in the basement. I was in luck, I was able to find three long sleeve Nike Pro Vent Tight shirts - black, gray, and hunter green. The retail price was $35.00, but the clothes were considered "Out of Season", so the price was cut down to $15.00. A successful shopping trip.

Weekly Review - 11/12/2006

I completed 4 cardio sessions and 3 weighlifting sessions. I missed working out my back and biceps, but I did hit my chest, triceps, quads, hams, and abs. I am trying to increase my poundages on all bodyparts because I am disappointed in my body mass. I am barely a size medium, and would like to get back to a large size. I also need to work out all body parts once a week.

From a diet perspective, I am easing back in my protein powder. For breakfast, I have been opting for Pop Tarts versus Oatmeal with protein powder and raisins. I have also been lazy about eating yogurt with protein powder at night. I need to increase my protein intake to support my weightlifting sessions.

There is always something I can do to improve my overall fitness: 1) Iron - weights; 2) Intake - food; 3) Inhale - cardio; or 4) Insomnia - sleep, rest. These are my 4 I's.

Butler Subway Restaurants

One of my favorite places to eat for lunch is Subway. The subs are fresh and if you do not add any cheese or special sauces, they are very low in fat content. I am pleased that there are so many Subways in the Butler area. On Tuesdays, you can buy any footlong sub for $4.29. It is a good deal. On days that I do not want a whole sub, I just get a 6 inch sub, but make it an extra value meal by adding a small drink, and two delicious cookies. My favorite cookie is the white macadamia nut. I have to treat myself once in a while.

I have actually been to all of the following Subways in the Butler area:

Westside Square Shopping Ctr
534 W Cunningham St #A
Butler PA 16001
724-283-8999
Local Store Web Page

622 Moraine Pointe Plz
Butler PA 16001-2414
724-283-0023
Local Store Web Page

330 Greater Butler Mart
Butler PA 16001
724-283-4900
Local Store Web Page

1768 N Main
Butler PA 16001
724-283-0799
Local Store Web Page

101 Clearview Cir Room
210 Clearview Mall
Butler PA 16001
724-282-6909
Local Store Web Page

501 N Main St
Chicora PA 16025
724-445-2445
Local Store Web Page

I do not have a favorite location, it all depends on what errands I may want to run during lunch. If I have time, I prefer the Subway located at the Clearview Mall. There is ample parking at the mall, the restaurant itself has more seating than some of the other ones (or you can eat in the Food Court), and it is a good place for people watching.

There are 4 other Subways in Butler County that I have not been to yet:
1651 Perry Hwy
Portersville PA 16057
724-368-3601

111 E Main St
Evans City PA 16033
724-538-9990

432 S Main St
Slippery Rock PA 16057-1251
724-794-1212

100 Perry Hwy Ste 101A
Harmony PA 16037
724-452-5699
Local Store Web Page

No, I am not being paid to endorse Subway. That job belongs to Jared.

Business Travel – Workout Tips

So your employer has asked you to work out of town for a week. How does one keep up with their workout routine? Well, here are a few tips.

Do bring your workout clothes, athletic shoes. If you are a swimmer, bring your swim suit. You will not have access to your normal exercise equipment, so you will have to improvise. When you book a hotel, look for one that says it has an exercise room or swimming pool. Unless you book a four star hotel, do not expect the exercise equipment to be very good. Exercise equipment, like multi station weightlifting equipment, treadmills, exercise bikes, etc are costly to maintain, and that is why most hotels do not have the best equipment. Most hotels rarely have any weightlifting equipment, but will have treadmills, exercise bikes, and maybe a stair climber. The exercise bikes most likely will not have foot straps on the foot pedals, so bring a roll of sports tape or duct tape with you so you can tape your foot to the foot pedals.

What if your hotel has no exercise equipment at all? You can use bodyweight exercises like push ups, leg squats, and lunges. Ab exercises do not require any special equipment, so they can be done anywhere, anytime.

Another option is to check out the exercise equipment at www.lifelineusa.com. They have jump ropes, resistance bands, and a bunch of other non traditional, very portable equipment. They also have an “aerobic treadmill belt”. You basically run in place using the resistance band as resistance while you “run”.

If you are a business traveler, and want to maintain your workouts, you have no excuse for not working out now.

Weekly Review – 11/05/2006

I worked out of town in Virginia last week and was only able to complete one weight lifting workout and two cardio sessions. I worked ten hour days, so I did not have a lot of energy to workout. One night, I used the treadmill at the hotel’s exercise room, and used some resistance bands from www.lifelineusa.com. The other nights, I just went through my 30 minute pre workout stretching routine. I will post about working out during business trips shortly.

As far as diet goes, I went off my usually “clean” diet. I tried to eat healthy, but two nights I decided to get dessert, which was not good for me. I weighted myself Saturday, and was surprised I did not gain any weight, but my body fat was up, and my water weight was down: weight=144.5 lbs, fat percent=10.5, water percent=68.5.

I will get back into my regular routine this week. Sometimes, it is good to take a week off, just to let your body recuperate.

Nike Pro Vent Review 3

I receive a large number of visits from people searching “Nike Pro Vent”. In fact, Nike Pro Vent ranks as the number 1 keyword that brings visitors to my blog. An interesting side note is that almost all of the international visits to this blog are from searches for Nike Pro Vent. I would like to thank all the international visitors (mostly from Europe) for landing here at my little tiny blog.

Probably the biggest question is what is the size chart for the Nike Pro Vent Tight series of clothing? Here is the United States size chart taken from Nike’s website:

SIZE, CHEST, HEIGHT
S , 35-38 , 5'7"-5'9"
M , 38-41, 5'9"-5'11"
L, 41-44, 5'11"-6'1"
XL, 44-47, 6'1"-6'3"
XXL, 47–50, 6'3"-6'5"
XXXL, 50-53, 6'5"-6'7"

These are Nike's recommendations directly from their website:
If your body measurement is on the borderline between two sizes, go to the lower size for a tighter fit or the higher size for a looser fit. If your body measurements for Chest and Height result in two different suggested sizes, you are better off going with the size from your Chest measurement. Compression Fit, Ultra Skin Tight. We suggest you may want to size up by one size.

Here are my thoughts:
1) If you do not like tight fitting clothes, the Nike Pro Vent Tight line is not for you. Nike does make a Nike Pro Vent Loose line also. The other competitors, Under Armour and Reebok, make both a compression line and a loose line. The Nike Pro Vent line is very tight on the body, even tighter than Under Armour and Reebok’s Play Dry. I have read that the moisture wicking properties of performance compression clothing work best if the clothing is tight.

2) My chest size is 37, so I am right between a small and a medium. Small is way too tight. Medium is OK because I do not have bulging triceps/biceps. Also, I am at the small end of the medium size, so medium is OK with me. My bone structure is lean, so my arms will never be bulging. If you do have bulging arms, I would recommend sizing up one size from your chest size if you wear the short sleeve tops. Arm size is not an issue if you are wearing the sleeveless version. If you are not sure, my final recommendation is to size up one size from your normal size.

3) It may take one or two workouts to get used to the skin tight fight.

4) It will take a few more workouts to figure out how to take off the skin tight shirt. It is really difficult trying the pull the back of the shirt over your head and overstretched arms. I find it easier to remove one arm first, then your shirt is easier to pull over your head and the remaining arm.



Alright, where can I buy the Nike Pro Vent line? Here is a list of possible places to buy, starting with retail prices and dropping down to discounted prices:
1) Nike’s Web site, http://www.nike.com/ - retail price

2) Dicks Sporting Goods, http://www.dickssportinggoods.com/home/index.jsp – retail price.
Sign up for their Score Card frequent buyer card and you will receive coupons through out the year for discounts. Good color selection.

3) Nike Factory Outlets – somewhere between retail price and discount price. Go to Nike's website, www.nike.com, and search for a Nike Outlet near you. Prime Outlets at Grove City, PA is the closest outlet to me.
http://www.primeoutlets.com/

4) Marshalls Discount Department Store, http://www.marshallsonline.com/ – very good discounts, $10.00 for short sleeve tops, $10.00 or less for sleeveless tops.

For a guy, I am a very good bargain hunter when it comes to shopping for clothes. If you are buying purely on price, Marshalls is the cheapest place to buy Nike Pro Vent Tight clothes. Look in the Men’s Athletic Wear section. The color selection is not very good, usually just black, white, and heather gray. Also, Marshall’s carries irregulars, so compare two different sizes of clothing one on top of the other. A medium may actually be the same size as a large. Also, since their stock changes constantly, you may have to make several trips before your preferred size and color are available.

Oh, by the way, the most important question you probably want to ask is, Does this stuff work? Yes, the Dri Fit fabric actually does what it is advertised to do – pull moisture/sweat away from your body to keep your dry. Dri Fit is so much better than the old sweaty cotton tee shirt.

I do like the compression fit. It gets me in the right frame of mind to workout. It feels goods and I feel pumped up even before I start working out.

Addendum: I have 3 other posts about the Nike Pro Vent line of performance compression clothing. Here they are:

Nike Pro Vent Review 4 - This was my fourth post after I discovered that Nike had a Nike Pro Europe website. This site explains how technology behind the Nike Pro line. The site also showcases European athletes who endorse the Nike Pro line.

Nike Pro Vent Review 2 - This was my second review, with a text only size chart.

Nike Pro Vent - This was my first review, when I first decided to buy it.

Election Day 2006

I knew I would be out of town the week of Election Day, so I applied for and received an Absentee Ballot. I did my civic duty and mailed it in last week. One thing that bugs me about Election Day is all of the pre-recorded voicemails from the candidates. I lost track of how many voicemails were left on my answering machine. Yes, they are annoying, but they do serve as a reminder to go out and vote.

Weekly Review - 10/29/2006

I completed three weightlifting workouts, one cardio only day, and mowed the lawn once. It was a better week than I expected. I did miss working my biceps and triceps, but I did work the larger back and chest muscle groups. On each of my weightlifting workouts, I am also doing 15 minutes of cardio. It has taken me a while to work up to 15 minutes and it seems to be helping. The most visible sign is the increased vascularity (visible veins) on my arms. Being a middle aged guy, the fat comes off my abs last, and everywhere else first. Once I start increasing my cardio time, I may have to cut back on the cardio during weightlifting days, and add cardio only days on days I do not lift.

I will be working out of town from November 6-11, so it will be a challenge fitting in some workouts.

Flu Shot

I got my flu shot this morning at the Northway Mall in the North Hills of Pittsburgh. I am not a senior citizen, so I paid $26.00 cash for the flu shot. There is supposed to be a good supply of the flu shot vaccine this year, so the line was short and I did not have to wait very long.

In some of the past years, there was a low supply of flu shot vaccine, and I had to wait in very long lines to get a shot. I blame the media for hyping the shortage and causing mass hysteria of people swarming to get a flu shot.

You can search for a flu shot clinic at the following web sites:

Health Hope Network, formerly Visiting Nurse Foundation

Maxim Health Systems

There are more flu shot clinics in Allegheny County than Butler County. If you live in Butler County, you may have to drive a little bit to either Zelienople, New Castle, Cranberry, or Mars.

I hope all my readers out there do not get the flu this year.

Pittsburgh Penguins, Nightowl Club

Penguins radio broadcaster Mike Lange referred to anyone listening to the 10:30PM start of the Penguins game as belonging to the "Nightowl Club". I listened to the entire game on 105.9 FM. I do not have cable TV because I would become a couch potato if I had it. Here is a link to radio stations that broadcast the Penguins games. I am kind of glad that FSN Pittsburgh decided not to renew Mike Lange's contract, because I get to listen to him on the radio. Mike Lange is known for his Lange-isms, but he is also a great play by play broadcaster. It was a great game, Evgeni Malkin scored in overtime and the Pens won. If you are interested in news, commentary, etc about the Pittsburgh Penguins, I highly recommend The Pensblog. There is also a link on the right side of my blog page under the SPORTS section.

The Wind Blows

I drove home today from Virginia and had to deal with the heavy wind gusts. I was driving the company vehicle, which is a GM Cargo Van. It sits up high and is a high profile vehicle, meaning wind gusts can move it suddenly. When I left Virginia, it was sunny and about 60 degrees. However, as the hours went by, and as I got closer to Pennsylvania, the clouds came out, it got cold, and very windy. Again, I had a death grip on the steering wheel, this time trying to keep the big white whale Moby Dick vehicle steady on the highway. I took a quick lunch break around 1:30 PM at a rest stop on the PA turnpike near Somerset. It was raining, but it was more like sleet turning into rain. Ugly. Driving through the last set of mountains before reaching Pittsburgh was ugly also. Still windy. I arrived in Downtown Butler around 4:00 PM, and the skies opened up...Wet, cold rain/sleet, an intense downpour for about 15 minutes. Overall, my trip home, was windy, wet, cold, and ugly. It will be nice sleeping in my own bed tonight.

Afton Mountain Fog

I worked late Friday night in Virginia and decided to stay overnight in Waynesboro, VA. I had to drive on I-64 West through the mountains. When I came through on Wednesday heading East on I-64, I noticed the signs warning that it was a fog prone area. Wednesday night was clear, but Friday night was rainy, and yes very foggy. After I passed mile 107, there was a sign warning motorists of upcoming fog the next six miles. The hotel was located at exit 96, and somewhere between mile 107 and 96 it became very foggy and the road was very windy. The first thing I noticed was that the road actually had lights built into the road along the right side of the right lane and along the left side of the left lane. These lights really helped. Visibility at certain stretches on the mountain was only a few car lengths. I was very nervous and literally had a death grip on the steering wheel. I made it to the exit and hotel safely. I was so relieved.

When I got home on Saturday, I searched www.google.com for I-64 and learned that I was driving through Afton Mountain. Here is a link from Wikipedia. The lighting system is called
Automated Pavement Lighting. I found out there is also a webcam and 800 number where you can get updated traffic/weather conditions. If I ever have to travel to Virginia again, I will check the traffic/weather conditions and possibly have an alternative route planned.

Weekly Review - 10/22/2006

I was out of town for about half of the week working my new job resposibilities even though they do not officially start until November 1. I only completed two cardio workouts this week. I got one in today when I returned home. Due to a crazy work schedule, I was not able to work out. On business trips I usually lose weight, but the weight re-distributes itself to my stomach. I had a feeling I had lost some weight because my cargo pants kept falling off my waist. Here are my reading when I got back home: weight=144.5 lbs, fat=9.5%, water=70.5%.
The week before I weighed 147.0 lbs. Even though I ate out for dinner instead of cooking dinner for myself, I lose weight on business trips because I miss the mid morning, mid afternoon, and late evening snacks.

Cold Wendy's

I went to the Wendy's on Rt 356 today because I wanted to stop at the Target over lunch. From past experience, I should have remembered that this Wendy's is always cold in the winter. It seems like they do not keep the heat on overnight and do not turn on the heat until the workers arrive in the morning. By lunchtime, the building is still cold. I arrived around 12:30PM, it was about two-thirds full, but still cold. For the most part, I usually order salads or something healthy when I dine out for lunch. Since it was cold, I ordered a Taco Salad. I have been to a few restaurants that were always cold at lunchtime in the winter because they were cheap with the heating. I do not think that the Wendy's at the Clearview Mall has this problem. The next time I am up that way, I will check it out. It is not a good sign when you sit in a restaurant during lunch, and almost all the customers are still wearing their coats.

PA State Car Inspection

Yesterday, I had my car inspected to comply with Pennsylvania's annual vehicle inspection. I had a coupon for a $6.00 inspection. Of course, this was only the vehicle inspection and did not include the emissions testing, sticker, or anything else they could find. I dropped my car off at 8:00 AM and the shop did not call me until 2:30 PM. They told me I needed new wiper blades and the brakes needed adjusted. They told me the brake adjustment would cost $20.00, so I said OK, proceed with the work. I picked up the car around 3:45 PM.

My bill totaled almost $100.00. How? Well first off, they charged me about $15.00 a piece for each wiper blade. Not a wiper blade refill, but the refill with a whole blade assembly. That is damn expensive. I checked Advanced Auto Part's website, and whole wiper blades cost anywhere from $8.00 to $20.00. However, there were only a few around the $20.00 range. These wipers better last forever. They claimed that my wiper blades were streaking. With all the rain, I have been using the wipers, but they seemed fine to me. $20.00 for the brake adjustment, $40.00 for the emission testing, plus some other miscellaneous stuff brought the bill to almost $100.00. Even though I had the coupon, they always find someone stupid that needs replaced. Usually it is a lightbulb, but I guess they are cheaper than wiper blades. I am glad I only have to get a car inspection once a year. What a rip off!

Weekly Review - 10/15/2006

I completed two weight lifting workout and one cardio. Not the greatest week, but at least I did something. My head is not on straight lately. I have been worrying about the amount of travel I will have to do with the change in j0b responsibilities. I will be out of town half of next week and my boss proposed that I be out one week in November. I will be in a training class for one week in December. And I still have 5 vacations days that I have to use. Hopefully, I am not over reacting.

Nike Pro Vent Tight Review 2

Below is the men's size chart for the Nike Pro Vent line of compression tops

SIZE, CHEST, HEIGHT

S , 35-38 , 5'7"-5'9"

M , 38-41, 5'9"-5'11"

L, 41-44, 5'11"-6'1"

XL, 44-47, 6'1"-6'3"

XXL, 47–50, 6'3"-6'5"

XXXL, 50-53, 6'5"-6'7"

These are Nike's recommendations directly from their website:
If your body measurement is on the borderline between two sizes, go to the lower size for a tighter fit or the higher size for a looser fit. If your body measurements for Chest and Height result in two different suggested sizes, you are better off going with the size from your Chest measurement. Compression Fit, Ultra Skin Tight. We suggest you may want to size up by one size.

My recommendations:
1) If you do not like tight fitting clothes, the Nike Pro Vent Tight line is not for you. Nike does make a Nike Pro Vent Loose line also. The other competitors, Under Armour and Reebok, make both a compression line and a loose line.
2) My chest size is 37, so I am right between a small and a medium. Small is way too tight. Medium is OK because I do not have bulging triceps/biceps. My bone structure is lean, so my arms will never be bulging. If you do have bulging arms, I would recommend sizing up one size from your chest size for the short sleeve tops. Arm size is not an issue if you are wearing the sleeveless version.
3) It may take one or two workouts to get used to the skin tight fight.
4) It will take a few more workouts to figure out how to take off the skin tight shirt. It is really difficult trying the pull the back of the shirt over your head and overstretched arms. I find it easier to remove one arm first, then your shirt is easier to pull off of your head and the remaining arm.

The important question is does this stuff work? The answer is yes. The Dri-Fit fabric wicks sweat off your body and then evaporates. Say goodbye to the days of sweat soaked cotton tee shirts.

Addendum: I have 3 other posts about the Nike Pro Vent line of performance compression clothing. Here they are:

Nike Pro Vent Review 4 - This was my fourth post after I discovered that Nike had a Nike Pro Europe website. The website explains how the Nike Pro line works to wick sweat away from your body. It also showcase European athletes who endorse the Nike Pro line.

Nike Pro Vent Review 3 - This was my third most comprehensive review, including a graphic size chart, my personal review of the product, and where to buy.

Nike Pro Vent - This was my first review, when I first decided to buy it.

Blogger Beta

I switched over to Blogger Beta on Sunday. I lost some of the links to my favorite websites and blogs, so please bear with me while I re-construct everything. Thanks for your patience.

Job Changes

At work, I accepted a new position. It is more responsiblity and visibility. On one hand it is exciting, and on the other hand I have some fears of the unknown. It is a brand new position, so there are a lot of unknowns right now. Geographically, my area expands from just Butler, PA to a national basis. Functionally, my responsibilty shrinks from the whole company to one specific department in the company. It is not really a lateral move and it is not really a promotion either. It is kind of like a stepping stone to a promotion. The position will require some travel, so I have some concerns about keeping in shape. My new position begins November 1, so I am transitioning out of my current responsibilities.

Weekly Review - 10/8/2006

I completed cardio on two days, one day of lifting, and mowed the lawn one day. It was not the most productive week. I also got off track from my diet. For breakfast, instead of oatmeal with protein powder and raisins, I opted for Pop Tarts. For bedtime snack, instead of yogurt with protein powder, I opted for Mom's homemade zucchini bread. My bodyweight today was 145.5 lbs, 9.5% bodyfat, 70.5% water weight. The bodyfat is up a little and the % water weight dropped some. I need to get back on track.

Computer Expert "Digital Bill" Passes Away

On a sad note, computer expert "Digital Bill", originally from Butler, PA passed away on October 4, 2006. You can read the article from the Post Gazette here. I did not know "Digital Bill" personally. I feel a sense of loss because I am also an IT Professional. I extend my thoughts and prayers to his family and friends.

Butler Bloggers

I just joined Butler Bloggers at www.butlerbloggers.com. My blog is already listed with Pittsburgh Bloggers http://www.pghbloggers.org What is my Butler connection? I work in Butler. In fact, my office is located in downtown Butler. I actually live in Allegheny County, Gibsonia, to be exact. I get to experience both a big city like Pittsburgh, and a smaller, more rural city like Butler. I will be adding more posts about Butler in the future.

I have read it is not wise to talk about work on a blog, so I will not. My employer and I will remain anonymous. If I do speak about work, it will only be in very general terms, and how it relates to the general theme of this blog: The challenges of a single, 40 something guy maintaining a fitness lifestyle.

Thank You Butler Bloggers for listing my blog!

KOHS Class of 1981 25 Year Reunion Announced

The 25 year Reunion of the Keystone Oaks High School Class of 1981 has been announced. The reunion contact at http://www.classmates.com/ sent me a e-mail and posted an announcement on the Classmates website.

Reunion Information
Place: Dormont Pool Recreation Center, 2nd floor
Date: Friday, November 24, 2006
Time: 7:00 to 11:30
Cost: $15 per person ($30 per couple)
RSVP by November 11, 2006
Pizza, beer, snacks and soda provided, byob, casual attire.
Also, information will be posted on the following website: http://kohs1981.servebbs.org

Checks can be sent to two different people. I will not publish their names or addresses on this blog. You can e-mail me and I will send you the names and addresses. Look in the upper right section of this page, in the "About Me" section, click on "View my complete profile". On the left side of the page under "Contact", you will see my e-mail. I hope to see you there.

Weekly Review - 10/1/2006

This was the week of non-traditional workouts. I mowed the lawn one day. I washed and waxed the car another day. Completed two cardio sessions. And on the weekend, I literally dug a trench two feet deep on one side of my outside storage shed.

Why, you ask? I had a family of cats living under my shed for a few weeks. I bought some animal repellant from Home Depot where the main ingredient was cayenne pepper. I also bought some moth balls. The cats, father, mother, and three kittens were entering from one side of the shed that has a small wooden deck platform. The repellant and moth balls scared the cats away. In the past, I have also had groundhogs under my shed. I removed the wood planks with a crowbar, placed and secured chicken wire along the one side of the platform, covered with dirt, and nailed the planks back down. The chicken wire should prevent any animals from digging underneath that side of the shed. I was only able to work on one half of the length of the shed. I will have to complete the other half another day.

It was difficult work. Using a crowbar, removing nails, digging and moving dirt. My biceps were sore and the hamstrings were tight. I am right handed, so my right hand is "tired" from gripping a hammer too many times.

Around the start of the Steelers game, I heard a kitten meowing from outside. The kitten was in my neighbors backyard and I saw it run away up their driveway. The cats are still in the neighborhood, but not under my shed anymore.

Weekly Review - 9/24/2006

I actually completed 4 workouts: 1) legs, 2) triceps and biceps, 3) chest, and 4) back. It was more productive than I thought it would be.

Keystone Oaks Class of 1981 - 25 Year Reunion Announced

The 25 year Reunion of the Keystone Oaks High School Class of 1981 has been announced. The reunion contact at www.classmates.com sent me a e-mail and posted an announcement on the Classmates website. Here it is:


Reunion Information
Place: Dormont Pool Recreation Center, 2nd floor
Date: Friday, November 24, 2006
Time: 7:00 to 11:30
Cost: $15 per person ($30 per couple)
RSVP by November 11, 2006
Pizza, beer, snacks and soda provided, byob, casual attire

Also, information will be posted on the following website: http://kohs1981.servebbs.org

Checks can be sent to two different people. I will not publish their names or addresses on this blog, so please e-mail me by Viewing My Profile and clicking on the e-mail link..

Cold Case Babe

Isn't she just beautiful? This is Kathryn Morris, star of CBS's Cold Case. I really do not have to say anything else. Wow!

KDKA News Babes

Have you ever noticed the number of attractive female reporters on the local TV stations? KDKA, WTAE, and WPXI all have a large number of attractive news babes on their staff. Which station has the best news babes? It is hard for me to give an objective analysis because, I do not have cable, and I get the best reception from KDKA, so I cannot judge the WPXI and WTAE that well. Why don’t I have cable? Partially because I am too cheap, plus if I had cable, I would spend too much unproductive time watching TV.

Since I can not compare station to station, I will just focus on KDKA, past and present, and then tell you my favorite news babe.

Sonni Abatta – young, attractive, petite, what else could you ask for. I believe she looked better when she first started with KDKA. She has gone through a lot of hair color and hair style changes, a couple too many in my opinion. I do not know why she keeps trying to change her look. She is not perfect. She is a bit too skinny and needs to add some meat on her bones.

Stephanie Watson – the newest babe who anchors the weekend newscasts. A very attractive brunette. Her newscasts seems to be robotic, I am waiting for her personality to peak through. When she is not anchoring a newscast, and reporting a story, she does seem to have an upbeat, pleasant, personality. At times she looks too perfect, but she is still good eye candy.

Kristine Sorensen – she has a perky personality, kind of like Mary Hart, but not annoying. She has spunk, plus she very rarely stumbles with her words. Marty Griffin did good marrying her.

Yvonne Zanos – an older lady, but she fights for consumer rights, so this counterbalances for her age.

Patrice King Brown – quite attractive for her age. Sometimes, she speaks too fast and stumbles with her words. She has been with KDKA for a long time, so years of service is a plus for her.

Susan Barnett – who could forget her? Blonde, petite, perky, Ahh ! I read somewhere she is in Philly now. Pittsburgh’s loss, Philly’s gain.

Alison Morris – cute, perky blonde, you only see her reports on early morning broadcasts.

Jennifer Antkowiak – cute as a button face, great personality. I lost count of how many kids she has.

Dr. Maria Simbra - can a practicing medical professional really look this attractive? Few and far between.

Who is my favorite? Drum roll please…
Rebecca Hower – She is such an attractive lady. Some guys think she is a makeover gone bad, but I have to disagree. On occasion, she has filled in with the morning news along with her weather duties. The close ups show how attractive her face really is. When she has filled in with the regular news, she does a very good job. No stumbling with words at all. Intelligence is attractive and her being a meteorologist is attractive. She looks great standing in front of a weather map. She is the whole package – Beauty, brains, face, figure, great speaking skills. I really did not care too much for Julie Bologna. JB was more of an attractive female who did the weather. Rebecca Hower is more intelligent, respected meteorologist who happens to be a babe.

I would have to say Kristine Sorensen has the best personality.

If I was considering youth only, I would say Sonni Abatta.

When I get reception for WTAE, my favorite news babe is Janelle Hall. Hot!

Nike Pro Vent Tight Review

A few weeks ago I was at the North Way Mall and decided to stop in at Marshalls. I have never shopped at Marshalls before, but I had some extra time, so I gave it a try. I was in the men's althletic clothing section and spotted some Nike Pro Vent Tight Short Sleeve Tees. Regular price was $30, selling for $10, a bargain, so I decided to buy. Nike and Under Armor are competitors in performance athletic apparel designed to wick sweat and moisture away from your body to keep you dry. I am a big fan of Under Armor's Cold Gear line. The Nike Pro Vent Tight line is ultra skin tight. I have shrunk to a size medium, but can sometimes wear large. The Nike website says you may want to size up one size, but I decided to stay with the medium because I do not have any tops that are ultra skin tight. Apparently, the wicking properties are more effective with skin tight clothes. I wore the Nike Pro Vent the other day and was pleased with it. It was hard to judge the moisture management since the weather has gotten cooler and I do not sweat as much. It takes getting used to the ultra tight fit, but it actually feels good. The skin tight fit is energizing because it gets me in the right frame of mind to work out. I give the Nike Pro Vent line a thumbs up!

Addendum: I have 3 other posts about the Nike Pro Vent line of performance compression clothing. Here are the links:

Nike Pro Vent Review 4 - This was my fourth post after I discovered that Nike had a Nike Pro Europe website. The website explains how the Nike Pro line works to wick sweat away from your body. It also showcase European athletes who endorse the Nike Pro line.

Nike Pro Vent Review 3 - This was my third most comprehensive review, including a graphic size chart, my personal review of the product, and where to buy.

Nike Pro Vent Review 2 - This was my second review, with a text only size chart.

Is Match.com a Ripoff?

I have strong suspicions that the on-line dating website Match.com is a ripoff. I was a non-paying member several times in the past. Amazingly, it seems that almost exactly one month after my paid subscription expires, I receive an e-mail in my Inbox. Of course, the only way to read the e-mail is to subscribe. When I open the e-mail, it is from someone who has deleted her profile and also who happens to be from Russia with an-email address ending in *.rambler.ru. It happened to me in mid September, almost exactly one month after my subscription expired. If my memory serves me correctly, I subscribed back in February of this year because I received an e-mail. Of course, it was from a female supposedly from Russia, again with an e-mail address ending in *.rambler.ru.

I thought I should warn all you single guys out there about this. I have seen similar accounts on the web from guys stating they were fooled into subscribing. I have read some news articles that there have been lawsuits filed against Match.com. One lawsuit claimed that Match.com hired females to go out on dates with guys. Slime-balls !

Weekly Review - 9/17/2006

I lifted twice, had one cardio only session, and mowed the lawn once. I only lifted half the number of sets for my resistance training sessions while trying to get my groove back. Oh well.

Keystone Oaks High School 1981 - 25 Year Reunion

I would like to get in touch with anyone who graduated from Keystone Oaks High School in 1981 to see if there is any interest in a 25 year reunion. Would you like to have a 25 year reunion? Do you know any classmates who would like to have a 25 year reunion? Would you help to organize and plan a reunion? Do you know anyone who would like to help organize and plan a reunion? Would you like to re-connect with classmates? I usually do not like to promote any websites, but please register yourself for free at http://www.classmates.com/. An accurate count is needed to determine if there is enough interest in holding a 25 year reunion. Please e-mail the reunion contact through Classmates.com. If you can help organize and plan a reunion, please e-mail the reunion contact at Classmates.com.

I am a real KOHS 1981 graduate. I am not here to promote any website. I am not being reimbursed for mentioning any website. I simply would like to have a 25 year reunion. Classmates.com makes it easier for the reunion contact to get in touch with everyone. Classmates.com keeps track of all graduates rather than one person, who would spend enormous amounts of time updating contact information. Plus, Classmates.com “hides” your personal e-mail address and does not make it public knowledge or provide it to any classmate. If you feel uncomfortable about registering with Classmates.com, you can e-mail me by viewing my profile and clicking on the e-mail link. I will then provide you with another e-mail address so you can e-mail the reunion contact. I will not speak for you because I do not want to misquote or misrepresent you. I have been grossly misquoted in the past, and it is not fun.

Please, spread the word. I hope to see everyone at an upcoming reunion, but only if you voice your opinion. Thank You.

Annual Pirates Game - 9/16/2006

Four years ago, a friend of mine from Pitt and his friend started a tradition of attending a Pirates baseball game around the end of summer. The three of us share one thing in common - we all graduated from the University of Pittsburgh with a BS degree in Chemical Engineering. Jim graduated with me in 1985 and now lives in Virginia. Jim's friend, Gerry, graduated a few years before us and lives in the Burgh. Occassionally, my younger brother from Ohio, who also graduated from Pitt, but with a BS in Mechanical Engineering, also joined us. Jim usually picks the date to coincide with some type of giveaway. This year it was a Jack Wilson bobble head. Gerry attends a lot of Pirates games throughout the year, so he is in charge of buying the tickets. And I just show up.

Sure, the Pirates have not had a winning season in 14 years, but it is still a good time for several reasons: 1) reconnect with old buddies; 2) visit the best ball park in the U.S.; and 3) people (babe) watching. The game started with John Tucci, a groundskeeper for Rober Morris University, singing the national anthem. Mr. Tucci must have been nervous, because after a while, I thought his singing was a practical joke. I researched his name after the game and found out that Mr. Tucci has experience signing the national anthem for RMU sporting events. You can read more about Mr. Tucci at the following links:

http://undergraduate.rmu.edu/rmu-all-star-staff-member-selected-to-sing-national-anthem-at-pirates-game.aspx

http://www.pittsburghcatholic.org/newsarticles_more.phtml?id=1753

It was a sellout crowd last Saturday. I found out that the NY Mets needed to win one game to clinch, but the lowly Pirates would not let them. There were a large number of Mets fans in the stands. There was a blonde Mets babe off to my right a few rows up with her boyfriend. A few rows below me there was a short, cute, but young brunette. Gerry lucked out last year. A young blond, probably not legal yet, sat right next to him. She was wearing a white rib tank, and had black and gold face paint. She was thin, but had a great figure.

There was one annoying Mets fan a few rows below me. One of the Pirates hit a foul ball down the 3rd base line. The ball boy picked the ball up and tossed it in the direction of a young boy, probably only 8-10 years old, when an adult wearing a Mets cap, about three seats to the left of the youngster, pushed his fat body in front of the boy and snagged the ball. The fans were furious and heckled the Mets fan for about 10 minutes. The Mets fan would not budge and give the ball to the boy, who was a Pirates fan. What an idiot, he stole the ball from the young kid. The crowd was getting louder and it got to the point where it could have disrupted the game. The ball boy did a wise thing. He ran to the Pirates dugout and got at least one, maybe two autographed balls, and handed them to the young kid. The crowd stopped their intense heckling, but occassionally someone would make a derogatory comment about the Mets idiot.

Anyway, the Pirates won in the bottom of the 9 th inning. It was a good evening, good weather, good company, a free bobble head, a few babes, a little heckling, and a win.

Weekly Review - 9/11/2006

My sinuses started bothering me at the beginning of the week. My sinuses were draining. It could have been a slight cold or me adjusting to the change of seasons. I took some Dayquil and it cleared up by the end of the week. I fit in two weight training sessions, one cardio session, and mowed the lawn once.

Weekly Review - 9/4/2006

It is always difficult to maintain my workouts on a three day holiday weekend. My younger brother visits my mother, so I do the same. So essentially, I do not work out for three days. I completed two cardio sessions and mowed the lawn once.

9/11 Thoughts

What was I doing 5 years ago? I was working in Central Pennsylvania with one of the worst co-workers I had ever worked with. This psycho lady was taking some kind of anti-depressants. She had mood swings, needed to be in control of everything, was never wrong, and was the victim if something did go wrong. It was hell working with her. It is unfortunate that I do not remember too much about 9/11 but more about 9/13. This was the day that my former co-worker did not report to work. She took short term disability for one year, then left the company with a pension. I am 99.9 percent sure that she had a mental breakdown, and that is why she left.

I would like to commend Craig Ferguson from the Late Late Show on CBS. His entire show was dedicated to remembering 9/11. It was a serious show. Craig Ferguson did manage to squeeze in a few jokes, but for the most part it was very somber. This is actually the second time Craig Ferguson had a “serious” show. The first time, he had a Scottish “Wake” to remember his father who had passed away. He actually received an Emmy nomination for this show. Thanks for helping me remember 9/11.

Rockstar Supernova Thoughts

Has anyone been watching Rockstar Supernova? I have watched a few episodes and am impressed with Dilana. She has the look of a rock n roller - piercings, tattoos, multiple colors in her hair. This girl can sing. She kind of has a raspy, Bonnie Rait, type voice. She has done well singing traditional rock and roll as well as slower songs. The other female singer, Storm Large, is no longer on the show. She is a good singer, but not as good as Dilana. Storm Large is a major babe, but her looks could only take her so far. I enjoy listening to rock and alternative music when I work out. I like my music with an edge, and attitude. I like 80's music also, it takes me back to the days when music videos where so popular.

Three Day Weekend Blah

It is always tough getting back into the groove after a three day weekend. My younger brother from Ohio usually visits, so I essentially stop working out. It also does not help that my mother always makes oatmeal chocolate chip cookies. I weighed myself yesterday and weighed 147.5 lbs, 10.0 % fat, 70.5% water weight. I have noticed that when my bodyfat percentage is high, my weight is higher and my water weight is lower. One another note, my sinuses are started to bother me this Wednesday. At this point, I can not tell if I am getting a cold, or if it is just seasonal allergies.

Weekly Review - 8/27/2006

I have no idea how many workouts I completed. It may have been 2. I was gearing up for the three day weekend and totally forgot about logging my workouts. Oh well.

Weekly Review - 8/20/2006

I completed two weightlifting workouts and three cardio sessions. On Monday, I took off from work and put some driveway sealer on my driveway. On Saturday, I put on a second coat of driveway sealer. I was in a hurry to put on the second coat, so I did not put sunscreen on my arms. My right arm got sunburned right where the elbow bends. It is red, hopefully it will not blister. Here are my bodyweight readings from 8/22/2006: weight=144.5 lbs, bodyfat=9.0%, water=71.5%.

Weekly Review - 8/13/2006

I completed two weightlifting workouts and two cardio sessions. I felt blah the week of the 13th. My knee felt unstable most of the week. When I keep up with my workouts, the knee does not feel unstable. Later.

Weekly Review - 8/6/2006

I lifted weights 3 times, one extra cardio session, and I mowed the lawn once. I did not work all bodyparts. I missed working my biceps and triceps. Even though I did complete more cardio last week, my stomach still has a little bulge to it. My shirt size is a tight medium or a loose large. I am in between sizes. All of my size 32 inch pants are loose on me, but I still have a little belly. I even think that my shoe size has gotten smaller. For dress shoes, I wear a size 9, size 9 1/2 seems too big for me. For athletic shoes, size 9 1/2 is good for me, size 9 is too tight. It sucks being in between two sizes. Do I need two separate wardrobes? Anyway, I should go now.

Right Elbow Tingle

When I woke up in the middle of the night on Saturday/early Sunday, my right elbow felt like it fell asleep. I have not had this tingly feeling for quite a while. It is almost the same feeling when you hit your funny bone. The last time I felt this way was probably five or more years ago when I was lifting heavy. Saturday afternoon, I spent some time spraying some grass/weed killer on weeds located between concrete blocks and the edge of my driveway. The grass/weed killer has a trigger sprayer handle where you use your hand to grip, squeeze, then release the handle. I made sure that I alternated hands during the spraying. I also completed my back workout. The combination of the two activities must have contributed to the numbness in my elbow. I will monitor and hopefully it will clear up.

Sam's Club, Mt Nebo Point Drive, KOHS Class of 1981

Sorry for the deception, but the easiest way for me to get hits on my blog is to post about Sam's Club in the North Hills, now located at Mt. Nebo Point Drive. I am actually trying to see if anyone from the Keystone Oaks High School Class of 1981 will read this. If so, please read my post about a possible 25 year high school reunion, click here

I receive numerous visits to my blog for people searching for information about Sam's Club in the North Hills of Pittsburgh. Sam's Club moved from McKnight Rd to 289 Mt Nebo Point Drive. Here is a summary of the four posts I have published to help you find the place.

Wednesday, June 28, 2006
Sam's Club - Mt Nebo Point Drive click here

Sunday, June 18, 2006
Directions, Sams Club, 289 Mt Nebo Point Drive click here

Sunday, June 11, 2006
Mt Nebo Point - Sams Club click here

Saturday, June 10, 2006
Where in the World is Sam's Club? click here

Weekly Review - 7/30/2006

I managed to complete 3 workouts and mowed the lawn one day. I worked all bodyparts except my triceps. Since recovering from my cold and working late one week to complete a project, I have not kept track of the amount of sleep I am getting as well as after work nap times. Yesterday, I woke up earlier than usual and worked late. I did not get enough sleep time and no after work nap. Today I took a nap after work, but I still felt tired, so I only completed a cardio session, no weights. I have been keeping track of my bodyweight. Here are my readings from yesterday: weight=144.5 lbs, fat=8.5 %, water=72%. Compared to the three weeks that I did not work out, my bodyweight is back down as well as my bodyfat.

High School Buddy

One of my old high school buddies contacted me through www.classmates.com. I was quite surprised to hear from him. We probably hung out together in high school for about 2 or 2 1/2 years. We lost touch with each other after high school. The last time I spoke to him was at our 5 year reunion 20 years ago. I am curious why he contacted me after 20 years. He asked for my e-mail and telephone number. Did he get sentimental and decide to reach out to old high school buddies? Is he recruiting for Amway? He did send me a lengthy e-mail telling me his life story for the past 25 years, condensed of course. I will e-mail him back. I am still puzzled by this though.

Weekly Review - 7/23/2006

I worked out three times last week and mowed the lawn once. I missed my leg workout though. I worked late two nights trying to complete a project deadline. I was surprised I was able to fit in three workouts. The downside was that the interior of my house is a real mess, a true bachelor pad.

Hornet's Nest Gone

On Tuesday, I thought it was safe to take down the hornet's nest, and I was correct. I was still a little apprehensive. I wrapped the remains of the hornet's nest in 4 plastic bags. It was disgusting, but from another perspective, it was a great work of engineering by the hornets. Thurday was trash day, so out it went Wednesday night in the trash can.

Weekly Review - 7/16/2006

Last week I was still recovering from my cold. I was on vacation the week of 7/10, so I decided to work late to catch up on work rather than work out my body. Plus my body was still in no condition to do anything too physical. On Friday, I decided to mow the lawn after work because the grass was getting way too long. On Saturday, I decided to work out my legs even though I still did not feel 100%. Working late probably prevented me from recovering from my cold quicker. I should have tried to catch up on rest rather than work. At work, I am the only one in my department. The closest person in my department is 1 and 1/2 hours away, but she reports to a different supervisor. The closest person in my workgroup reporting to my immediate supervisor is 225 miles away. This makes it difficult to get someone to cover for me if I am out of the office for an extended period.

Wasp, Hornet Update

Here is a pic of the wasp/hornet nest. The spray that I used destroyed most of the paper like outer layers of the nest. You can see the honeycomb shaped structure. I bought two more cans of the wasp/hornet killer today and used it again. There were still some lingering wasps/hornets hovering around this morning. I sprayed again this evening. The honeycombs may have larvae in them, so it may take another day of spraying to kill it completely. This still scares the crap out of me.

Bee, Wasp, Hornet Nest

I was on vacation last week and played catch up at work this week. I worked late Monday through Thursday this week. I am still recovering from my cold, so no real workouts this week yet. I decided to mow the lawn after work today. When I was done, I noticed something strange sticking on the underside of my deck. It was a giant bee, wasp, or hornet nest. At first I could not believe how big it was. It is about the size of a football. I am not joking. It scared the crap out of me. It must have taken a while for a nest that big to get that large. I think most of it may have been built the week I was on vacation. It was very warm, humid, with almost no rain. The bastard insects chose a good place for a nest. Protected from the rain, wind, sun, etc.

I only had half a can of wasp/hornet spray, so I decided to go to Wal Mart to pick up a couple more cans. I picked up two twin packs, yes four cans, of wasp/hornet spray. To my pleasant surprise, my favorite cashier was working the express line and actually rang me up. She is actually younger looking than I originally thought, probably late twenties or early thirties. She is married of course, but she has an extremely attractive face. She has long thin arms, without any fat at all, no flabby arms on this girl. She was kind of covered up with her Wal Mart vest, and I tried not to stare too much, so I did not get a good look at her figure. But I have fond thoughts of previous sightings where she wore some pretty low cut, tight fitting tops. I still can not believe that a girl that gorgeous is working at Wal Mart. She brightened up the rest of my evening. Thanks Wal Mart Babe!

Weekly Review - 7/9/2006

I only worked out one day and spent one day mowing the lawn and replacing some landscape timbers. I caught a summer cold last Monday, 7/10, and still have it as we speak. I feel better than last Monday, but the cold is taking it's good old time going away. I am taking a decongestant for 12 hours during the day to clear things up. I am a little reluctant to take a decongestant before going to bed because I will not be able to fall asleep. I am also reluctant to take Nyquil because it will make me too sleepy. What should I do? This really sucks!

Sudafed - Pseudoephedrine

I woke up this past Monday morning with a sore throat and congested sinuses. I am off this week, so I am glad that I am not at work where I would have to use my brain to think. I think it is part allergies, but more likely a summer cold. My mucous has some discoloration to it, a sign of congestion. I went through my supply of allergy medication and decongestants and found out that most of them are well past their expiration dates. I did have generic claritin/decongestant that did not expire. It was a 24 hour dose, I took it yesterday and could not fall asleep. So, I went to the local Wal Mart to purchase 12 hour versions of the generic claritin and decongestant. I want a 12 hour dose so I can fall asleep at night. This is the first time that I have purchased a decongestant since a law went into effect that you must register your name, address, etc and present your driver's license to purchase the stuff. Decongestants can be used to make drugs and that is why the law went into effect. The process of registering was painless, but kind of uneasy at the same time.

Landscape Timber

Yesterday, I replaced three rotting lanscape timbers that are located on one side of my driveway. I bought 3 landscape timbers from my local Home Depot. They gave me an extra one free because it was warped. The timbers were 5 1/2 in x 5 1/2 in x 8 ft and were damn heavy. I was able to fit the four timbers in my Pontiac Vibe by laying the front passenger seat down. My biceps and hamstrings are sore from this outdoor project. This past Sunday, I decided to work out very late, and worked my back and biceps. My biceps were still sore yesterday from Sunday's workout and they are still sore after yesterday. I have been good at getting my workouts in, but I have not been good at getting more sleep and rest to compensate for the extra stress on my body.

Sam's Club, Mt Nebo Point, Posts

I receive numerous visits to my blog for people searching for information about Sam's Club in the North Hills of Pittsburgh. Sam's Club moved from McKnight Rd to 289 Mt Nebo Point Drive. Here is a summary of the four posts I have published to help you find the place.






Wednesday, June 28, 2006
Sam's Club - Mt Nebo Point Drive
click here

Sunday, June 18, 2006
Directions, Sams Club, 289 Mt Nebo Point Drive
click here

Sunday, June 11, 2006
Mt Nebo Point - Sams Club
click here

Saturday, June 10, 2006
Where in the World is Sam's Club?
click here

Weekly Review - 7/2/2006

I only completed two workouts and mowed the lawn once. On July 4th, my cousin had a family cookout, so I did not workout. Also, I took a working day trip to Beford, PA on Friday, so I was just too damn tired to workout. My mom made her delicious oatmeal chocolate chip cookies, which are not good for me but they taste out of this world. I had the following readings on my Taylor Body Fat Scale: Weight=145.0 lbs, Bodyfat=10.5%, Water=69.5. This is actually my highest body fat percentage and my lowest water percentage. I will blame it on the cookout and Mom's oatmeal chocolate chip cookies.

Weekly Review for 6/25/2006

I completed three workouts and mowed the lawn two days. I am pleased with last's weeks efforts. I actually worked all body parts last week. I added triceps to my chest day and added biceps to my back day. For my chest/triceps workout, I increased the poundages, but I did not feel sore afterwards. A good sign, this means I have been lifting too light. I did have difficulty completing my last set on my chest, so I can improve here. Also, my right elbow was not sore, which is also a good thing. Overall, a very productive week.

I was at my local Wal Mart last Saturday, and caught a glimpse of my favorite cashier. I observed WMGirl bagging items in front of me, and damn, she has biceps. Not bulging, but very toned arms, very appealing. I was in the line where there were two cashiers, I seem to end up with the other cashier though.

I made a trip to my local GNC to buy some protein powder. I decided to increase my protein intake since I am taking my workouts more seriously. Every morning, I eat a bowl of Quaker Instant Oatmeal and mix in one scoop of protein powder and Sunmaid raisins. I used to take another scoop before going to bed by mixing the protein powder with yogurt. For some reason or another, I stopped my yogurt/protein mix before going to bed. I am starting it up again. In the past, I have always purchased Designer Whey Protein, Strawberry, in a 5 lb plastic bucket. I was disappointed that my local GNC did not stock the 5 lb size. I checked on the internet and noticed that not too many on line retailers carry the 5 lb size. I had to settle for the 2 lb container. Optimum Nutrition does offer a 5 lb size in Strawberry flavor, so the next time I may have to buy Optimum Nutrition's brand.

I ran into a gal who used to live in my development a few blocks away. I will refer to her as the RunnerGirl. I never actually carried on a conversation with RunnerGirl, but I always saw her running through the development. She was a brunette, taller in person, fairly attractive. She was surprised to see me also. I believe she moved because she re-married.

Anyway, time to go.

Sam's Club - Mt Nebo Point Drive

Stop, no you did not reach my blog in error. Do not leave this site yet. I have directions and info on the Sam's Club in the North Hills of Pittsburgh that moved from McKnight Rd to Mt Nebo Point Drive. Please read my previous posts below. I am trying to help you, my fellow consumer. Keyword Analysis from www.sitemeter.com and www.statcounter.com shows that the #1 keyword search that brings people like you to my site is "Sams Club, Mt Nebo Point Drive". In my opinion, Sam's Club did not do a good job of informing people how to get to their new location. So, that is why I have posted info here and that is why I continue to post about Sam's Club at Mt Nebo Point Drive on a weekly basis. I want you to reach my site so I can help all of the lost Sam's Club shoppers.

Garbage In, Garbage Out

To increase my body weight, I need to consume more calories than I burn. This means that I must eat more. This means eating the right foods, eating more frequent, smaller meals. One of the side effects of eating more is garbage in, garbage out. This is only temporary. My body will eventually adjust.

Weekly Review - 6/18/2006

Last week, I completed two workouts and mowed the lawn two times. To increase my weight, I need to exercise all body parts at least once a week. I fell short last week. Yesterday, I worked my back, but I also added biceps. My previous thinking that I could work out 4 days - (chest, back, legs, arms) and get good results may not work. With summer, I need to spend at least one day mowing the lawn, which takes away one day that I could work out. Yesterday was the first time in a very long time that I combined a compound body part (back) with a secondary body part (biceps). Physically, I am sore, but mentally, it feels good to be sore. My 3 day a week workout should be: Day 1) chest and triceps, Day 2) back and biceps, and Day 3) quadriceps and hamstrings. Abs would be worked in when I feel like it.

The Weigh In #2

Today, I bought a new bathroom scale at WalMart. It is a Taylor 5571P. In addition to being a scale, it measures body fat, and percentage of total body water. Body fat is determined by sending a small amount of electricity to the body. If you wear a pacemaker, this scale is not for you. The technology is called Bioelectric Impedance Analysis (BIA). I do not know how accurate the body fat readings are, but at least I will have a baseline to record my readings. The results: 145.5 lbs, 9.0% bodyfat, 72.0% total body water. It just confirms that I have really lost too much weight. I weight less than 150 lbs now. My new favorite, cute, attractive, married WalMart cashier was working today. I will not post her first name to protect her identity.