PacoNation: Pittsburgh

ripper workout week 4

noreply@blogger.com (Captain Dummy) — Thu, 02 Oct 2008 18:22:00 +0000

week 3 is done, and man was it a bitch! but still not hard enough that i want to say "F" it and chug down a vinny pie and a case of bass (that will come 8 weeks from now...).

week 3's biggest pain in the ass, was going from jumping as high in the air as you can 15 times in a row, and right into a one legged push-up! 3 sets of those, and if that wasn't enough... squatting with one leg at a time! the res of the exercises were all pretty much the same as the first 2 weeks. but, this has really been the only week so far that has gotten easier with each workout!

week 4 looks like this, lunges, push-ups, rows, ab bicycles, squats push ups with band resistance, chin-ups, etc... ugh! the hardest part was obviously the chin-up!

no need for paco to help us out on this one... everything else was pretty cut and dry. so 2 more weeks and i disclose where i got this workout from... because everything seems to be working fine (knock on wood...). i'm actually gaining muscle!

so the next workout will be saturday, then tuesday because of a few hockey games here and there!

sorry for the half-assed report, but work has been kicking my ass and there's very little time to update this blog! no biggie though. have a great week!

all caught up!

noreply@blogger.com (Captain Dummy) — Fri, 19 Sep 2008 23:04:00 +0000

welp, i finally caught up to week 3 of the ripper workout! i will be starting week 3 tomorrow, and giving a full first day recap on monday! so stay tuned!!! time to step my game up a little bit. i have been riding my bike into work 3 out of 4 days (which i will blog about later)... but i haven't really gotten into the running part of the workout. have a great weekend everybody!

NFL Week 3

noreply@blogger.com (Captain Dummy) — Fri, 19 Sep 2008 17:02:00 +0000

AFC East:
N.E.: see??? still the team to beat... and JUST the team to beat up on MIA... although... MIA will win. just watch...
NYJ: still sucks. but, fav-re on monday night? interesting... SD 0-3.
MIA: ...just watch
BUF: oakland is a comin'... basically, have fun! OAK is poop

AFC North:
PIT: scared... especially after that monday nighter. so just how good are the super steelers. first test (of many...).
CLE: @ BAL... power shift in the afc norzzzzzzzzzzzzzzzzzzzzzzzzzz
CIN: ouch, @ NYG
BAL: game of the week??? pfff! is the nfl really this boring?!?!

AFC South: SUCKS! i'm not writing about these teams...
IND:
JAC:
TEN:
HOU:

AFC West: SUCKS! not worth my time! except for denver...
SD:
DEN: just beat NO and shut them up... thanks!
OAK:
KC:

NFC East:
DAL:
NYG:
PHI:
WAS:

NFC North: SUCKS! GB is the only one that WOULD be worth it... but face it, rodgers is BORING!
MIN:
GB:
DET:
CHI:

NFC South: just win it please CAR...
CAR:
TB:
NO:
ATL:

NFC West: ASS!
SEA:
STL:
ARI:
SF:

OK, i'm already tired of the NFL... except for the steelers!

...THAT'S why i love hockey!

noreply@blogger.com (Captain Dummy) — Fri, 12 Sep 2008 18:04:00 +0000

from cnn/sports illustrated:

Friday, 10:27 a.m.
First, Felicia Young spoke up for her son Vince, the Titans QB. Now comes Christine Johnson, mother of Larry, the Chiefs RB, courtesy of KansasCity.com:
"He's not mad at the world. People have thought that and I just think he's misunderstood. He's not mad. He's just guarded sometimes and he also has a great passion for football. That passion can be misunderstood. He just has a different personality."
also:
Thursday, 11:58 p.m.
A Nashville resident has organized a prayer for Vince Young.
Earl Jordan, with the group Partners in the Struggle, is organizing a prayer rally for Young Friday night, according to WKRN Nashville. The rally will be held in Metro Center, on the corner of Rosa Parks Boulevard and Mainstream Drive.

are you F'ING KIDDING ME?!?! WHY ARE PEOPLE SO G.D. SENSITIVE THESE DAYS! you want to give vince young something??? give him a set of BALLS for pete's sake! this is the NFL!!! no wonder i'm a hockey first person! holy crap! my head is spinning right now! did young struggle before or after his signing bonus? i forget? or did his struggles start when he won a national championship and made more money in college than i'll make in years! and as for you larry johnson, or larry johnson's mom... why do YOU have a voice in the media? cant baby boy take care of himself? that's 6'1" 230lb larry johnson!!! you too vince young... i'm just too tired to look up your stats! UGH!!! AND DOUBLE UGH! gee... i CANT WAIT to pay $75+ to watch you guys play! and yes, NFL, i WILL be tailgating... and i WILL be drunk (don't EVEN get me started)! grow a "pair" people! F$%K!

DON'T EVER FORGET...

noreply@blogger.com (Captain Dummy) — Thu, 11 Sep 2008 17:23:00 +0000

9/11

other words, especially from me, just wouldn't do it justice...

the least we can all do is keep it in our thoughts, and maybe say a prayer or two.

ummm... duh?

noreply@blogger.com (Captain Dummy) — Thu, 11 Sep 2008 17:21:00 +0000

kanye... i know those photog's are a pain in the ass... but, you had an "altercation"??? at an airport??? on 9/11???

way to think that one through! tool...

http://www.cnn.com/2008/SHOWBIZ/Music/09/11/kanye.west.arrested.ap/index.html

OH BY THE WAY, FOOTBALL FANS...

noreply@blogger.com (Captain Dummy) — Thu, 11 Sep 2008 15:38:00 +0000

new england is STILL good! brady or no brady

...and this coming from a die-hard steelers fan...

ripper workout week 2... again

noreply@blogger.com (Captain Dummy) — Wed, 10 Sep 2008 18:54:00 +0000

same crap as the first time around, but not as sore! just read below...

damn dieting is hard work! so is cardio! started playing hockey and riding my bike into work (in the chilly darkness of 6am) again... so that should help out a lot!

NFL Week 2

noreply@blogger.com (Captain Dummy) — Wed, 10 Sep 2008 18:50:00 +0000

PacoNation NFL Notes Week 1:

AFC East:
N.E.: will the media make it a point to talk about brady EVERY DAY for the REST OF THE F'ing SEASON?!?! i feel sorry for whomever plays in the super bowl "the patriots would have been here, if brady didn't get hurt..." ...all-in-all, belicheck has A LOT of filming to do!
NYJ: i don't care what anybody says... favre ALMOST lost to the dolphins... let that sink in... now on to face another backup.
MIA: missing.in.action (NOT clever at all, by the way). have fun out in pittsburgh west. 0-2
BUF: what?!?! i picked SD in my "survivor league"... played real hard... will they play harder or softer in toronto??? what's the exchange rate??? in the meantime, JAC is way warmer than canada any day of the week!

AFC North:
PIT: wow! preseason really doesn't matter, does it? HOU is THAT bad though. thankfully, our next home game is 2 hours north this week! PRIME TIME!
CLE: *cough, cough*
CIN: really??? ocho cinco had uno catches and cero TD's... PIT & CLE will have a fun time this year... lucky you, TEN's qb needs a nappy-time and a hug!
BAL: nice score, but i missed in the highlights... was there ANY quality plays vs. CIN??? i can tell you first hand HOU sucks. have a fun day on D!

AFC South:
IND: ohhh... ouch! O line is important after all, huh? i don't know what to expect... you play MIN
JAC: hurt young's feelings! naughty! BUF, yeah great...
TEN: ha-ha!
HOU: ha-ha, again!

AFC West:
SD: F-OFF! i picked you in my "survivor league"... a-holes! have fun in denver going 0-2!
DEN: impressive! didn't see that coming... not even against OAK! russell is a bum! beat the PEE out of SD! i now officially hate EVERY team other then the steelers!
OAK: seriously? high pick a comin'... at least it's KC this week... OAK @ KC=power shift in the AFC this week!
KC: same thing above, basically...

NFC East:
DAL: wont even mention last week... vs. PHI on monday night? very interesting!
NYG: how do you spell BYE WEEK this week: R-A-M-S!
PHI: DAL on mon. night... nice!
WAS: cooley clearly drafted the wrong people for his fantasy league... at least you don't have to go to that puddle that is NO

NFC North:
MIN: don't quite know what to think yet...
GB: favre sucked in domes, lets see how rodgers does... DET still sucks though...
DET: just beat rodgers please
CHI: wow, again! didn't see that coming vs IND! delhomme is a beast though...

NFC South:
CAR: really?!?! last second?!?! see CHI
TB: don't really care... ATL and the second coming of joe montana this week
NO: still soft... have fun in WAS
ATL: see TB

NFC West:
SEA: BUF. enough said. what tricks will SF use to beat you?
STL: bye week for somebody... oh... NYG. whatever
ARI: pittsburgh west! vs. MIA. boring...
SF: it really is amazing how boring the NFC North, South, and East always is...

ripper workout week 1... again

noreply@blogger.com (Captain Dummy) — Thu, 04 Sep 2008 14:26:00 +0000

started back up again last night! awesome workout, but probably could have used a little more weight. for a complete review of the first week workout, read the previous post.

last night though, i wasn't quite as sore as the first time! and it isn't quite as hard the second time in 3 weeks. but looking forward to really pushing it in the next workout (saturday morning). also, looking forward to running tonight (cant believe i just typed that sentence!). so, all is well and back on track!

ripper workout week 3... scrrrreeeeetttttcccchhhhhhhhh!

noreply@blogger.com (Captain Dummy) — Tue, 02 Sep 2008 15:16:00 +0000

-UPDATE-

...BAD NEWS!!! injured shoulder this past weekend put me "on the shelf" for a few days! but that's ok... listen... my shoulder, as of today, is feeling close to 100% and ready to work out again... i have the "week 3" post all written up and ready to publish... BUT... due to the fact that i have been drinking like crazy and eating like a pig... and STILL seeing results... AND the fact that it's only week 3 of 12... i'm starting over again tonight! no biggie at all!!! this time around, i'm am going hard-core on the diet, and now i can sync up the running part of the workout with the workout itself! so back to page 1 on both parts. i'm very confident about this, and very excited for the results! so stay tuned, and bear with me!

Paco!

noreply@blogger.com (Captain Dummy) — Wed, 20 Aug 2008 15:27:00 +0000

for those of you that have never been formally introduced to paco, the paconation mascot...

-drum roll-

... here he is:

charming/happy little guy... everything i'm not! hahaha. KIDDING!!!

lots more paco in the future!!!

oh... and by the way:

yep! thats what i said at first... you learn to live with it though...

ripper workout week 2

noreply@blogger.com (Captain Dummy) — Wed, 20 Aug 2008 15:05:00 +0000

first week of the ripper workout is in the books! i successfully completed 3 days of working out, 2 days of interval training, and NO bitching or moaning about having to workout (which, is a BIG step for me!)...

my observation on the first week. each set seemed to take just under 2 minutes consistently. ranking the exercises from hardest to easiest for this week was:
squats
calf raises
curls
crunchesrows
shoulder press
dumbbell press

this program does a really good job of spacing out the different exercises so that you're not too overwhelmed. the main reason the squats are SO hard is that you "roll" down a wall with the use a resistance ball... so that isolates your quads and will make those puppies cry for days!!! the big surprise was the more you focus on just moving your arms during the resistance band curls, the harder/better it gets! and it always seems funny that you're ONLY working with 20lbs of resistance. i think the key is to only move the body part you're working out... which at first read sounds really stupid, but think of what pilates teaches you about focusing on a certain muscle and breathing.

but it's a good pain! so how am i feeling after week 1 of the 12 week ripper workout? great, and STILL looking forward to working out!

week 2 preview:

looks like this week will incorporate a little more yoga/pilates with a combination push-up/side staff pose... lets see what i mean... we'll ask paco for help on this one:

(look it up people!)

...a little more isolation on the abs with a resistance ball crunch! and a little lat and a lot of shoulder action finally rounding off the workout with some leg work!

the exercises include: crunches, lat pull down, squat press, hamstring lift, shoulder press, yoga-type push-up...

next workout will be thursday evening (8/21). next update MAY be a quickie this weekend (lets hope it's not the ONLY "quickie this weekend" hahaha. OH, such a sad, sad life!), but definitely will be at the end of the second week (thursday 8/28. last workout being tuesday 8/26).tonight, it's off to CMU's stadium to do some running!overall status: enjoying the workout... running is a little rough, but i have some ideas to make it better! my diet needs a kick in the ass though!!!
have a great week everyone!

mail pouch barn #2 (murrysville)

noreply@blogger.com (Captain Dummy) — Mon, 18 Aug 2008 19:06:00 +0000

i started the painting stage of my next "mail pouch" project... i stenciled it out a few months ago but got backed up with life-type stuff and couldn't find a few hours to continue it. so this past saturday, i cruised out to my friend's property in murrysville with paint and brush in hand! so far i got the word "CHEW" and the word "MAIL" and the letters "P" and "H" painted in... hopefully i can continue this week sometime in the evening. i measured the "I" wrong in the word "MAIL", but that's an easy fix! so far so good. also, i'm going to try out a new technique for stenciling the word "tobacco"... since it has now worn off. but, like i said, so far so good.

should have pictures to post soon... until then, here is a picture of the first barn (shed), i did for my family... half way through (it has since been finished):

work out: day 1

noreply@blogger.com (Captain Dummy) — Fri, 15 Aug 2008 20:18:00 +0000

from now on, i'm gonna call this the "ripper workout"! mainly because my friend at work calls me "ripper" and i don't want to refer to it as something as generic as "my workout" or something like that...

the first day only lasted about a half hour and consisted of: rows, calf raises, dumbbell press, shoulder press, squats, crunches, & curls.

how am i feeling? after a, what seemed easy, 30 minutes or so of weight training in sequence??? SORE MUSCLES! legs, tris, chest, & back mostly.

it feels great though, being this sore with that quick of a workout. i'm most amazed at my legs because, as i've said, i bike almost every day. and i didn't lift a pound over 20!

next workout will be saturday morning. next update will be at the end of the first week (thursday 8/21. last workout being tuesday 8/19).

tonight, it's off to CMU's stadium to do some running!

overall status: so far, so great! all the exercises were do-able! looking forward to saturday morning!

have a great weekend everyone!

p.s.
the last post was post #40... we all know how i feel about the #40! wooo hooo!

awwwwwww work out!

noreply@blogger.com (Captain Dummy) — Fri, 15 Aug 2008 17:10:00 +0000

after all these weeks of scraping together a blog, i finally found something to write about... or to be more accurate... i finally found something (worth while) to document... i think... but it will keep me busy, and keep my blog updated. win-win!

i've been riding my bike into work 2-3 times a week for the past month and a half or so. that's about 6.5 miles/35-40 minutes (both ways almost). in the mornings, i have a .8 to .9 of a mile climb through frick park from commercial street up to beechwood blvd. in the evenings, i have 3 climbs with an average of about .8 of a mile per each climb (greenfield ave., monitor st., commercial st.). my diet has been pretty good... very low fat, lots of water. not too, too many veggies but i'll change that. i have been slowly losing weight. i think i am losing body fat, but gaining muscle in my legs. i want to go the extra step and shed off as much body fat as i can, but cant do that successfully until i start lifting weights. i'm always ass-backwards when it comes to working out. i'll lift weights... but then i'll eat bad or just wont do any cardio. or i'll eat good one day... and not do anything else. you get the idea. well now that i ride my bike into work and get two decent cardio workouts per day, the rest is coming pretty easily... "the rest" being eating right and lifting...

lifting weights... lifting has always been sort of a problem for me because i'm not the most motivated person in the world. so to solve this problem i was looking into joining a gym. the first time i stepped back into a gym last week, i immediately remembered how much i HATE gyms! seriously! i settled on one i liked with the thought that, it's on the way home and if i'm paying THAT much money per month my ass will definitely be in the gym. so JUST as i was about to sign up... the day i was going to bike over and hate gyms for the next 3 months (with an initiation fee)... i jumped on google and randomly searched "ab workouts". i wanted to get a list of different exercises that i can do for 2 weeks at a time and blah, blah, blah. i wanted to start with abs because that's the body part i wanted to build the most. then i would have worked arms and chest. so as i was searching, i found this goofy titled workout (which, if i see results, i will post after week 6). and, to wrap up my thoughts, i had all the equipment at home (dumbbells, resistance ball, resistance band). so hear i go... 10+ weeks/3x a week of training, eating pretty good, and riding my bike! i'll document my progress here... so stay tuned. target date is 11/4

adios amigos!

noreply@blogger.com (Captain Dummy) — Wed, 23 Jul 2008 18:56:00 +0000

...in MEXICO! will return in a week or so...

get to know the captain a little:

noreply@blogger.com (Captain Dummy) — Wed, 16 Jul 2008 18:38:00 +0000

I Am: a real american, fight for what's right blah, blah, blah-blah!
I Want: to rock!
I Have: A SNAKE!
I Wish: i was a neutron bomb, for once i would go off...
I Hate: everything about you!
I Fear: fear itself!
I Hear: oprah may buy the steelers. yep. heard it on TheBurghBlog!
I Search: the internet for por... new friends everyday!
I Wonder: wonder, wonder, wonder who! who wrote the book of love...
I Regret: running into an electrical transformer while sled riding drunk at 2 in the morning... just sayin'
I Love: what you do for me, toyota!
I Ache: just THINKING about my bad hamstrings and bum shoulder!
I Always: color inside the lines!
I Usually: take a shower... usually...
I Am Not: a complicated person at all!
I Dance: in a big group of my friends evertime i hear lady in red at a wedding.
I Sing: songs in my head while playing ice hockey. seriously! it helps me not to overthink things (which is never really a problem in life, by the way)!
I Never: take things too serious!!!
I Rarely: get my hockey skates sharpened!
I Cry: for you, agrentina!
I Am Not Always: on time paying bills!
I Lose: an average of twice a week on the powerball!
I'm Confused: often!
I Need: to clean my house, bike, and car!
I Should: get back to work... i "should" anyway *wink, wink*

crappy days!

noreply@blogger.com (Captain Dummy) — Wed, 09 Jul 2008 18:08:00 +0000

remember this f'ing thing?!?!

thats right people, it's the f'ing sun! it's f'ing summer in pittsburgh... NO MORE RAIN!!! this sucks! lol. the rest of this summer better be hot and sunny

well, that NOT what i meant... but... you all know what i mean!

quit f'ing with us mother nature!

the good ol days!

noreply@blogger.com (Captain Dummy) — Wed, 09 Jul 2008 18:05:00 +0000

i've had this pirates logo on my screen in the background all day. look how awesome! much better than the crap we have today, which i refuse to post! but, sit back and enjoy:

gone!

noreply@blogger.com (Captain Dummy) — Wed, 02 Jul 2008 17:55:00 +0000

"F" you detroit...

oh, "bobby bo"!

noreply@blogger.com (Captain Dummy) — Tue, 01 Jul 2008 19:12:00 +0000

wow bobby!!! well played!!!

from wikipedia:

"When the New York Mets placed Bonilla on unconditional waivers in 2000, they agreed to pay out the remainder of his contract by deferring the remaining $5.9 million, instead giving him 25 equal payments of $1,193,248.20 each July 1 from 2011 to 2035, for a total of $29,831,205"

p.s.

remember there was a time when bobby bonilla was fatter then bonds???

dance like nobody's watching...

noreply@blogger.com (Captain Dummy) — Mon, 30 Jun 2008 19:42:00 +0000

jabbawockeez beware!

check out this gem i found online this afternoon!!! 4 minutes of your life, WELL SPENT!!! be sure and stick with the video too. the more he dances... well... heaven! i have every right to rip on this guy... because... i dance the same way...

that move he pulls off at the 1:59 mark... well, you'd be hard-pressed to find that kind of "smooth" anywhere! usher is jealous! then the moves between 2:10 and 2:30ish are CLASSIC!

the girl dropped it like its hot at about 3:08!!!

nuff said... watch:

hell... definied!

noreply@blogger.com (Captain Dummy) — Fri, 27 Jun 2008 19:49:00 +0000

quick reference for fans of the site... this... is my version of everlasting hell. go fourth and tread lightly for these next few images may disturb you as they have me... if that makes sense? anyways... hell:

...scratch his f'ing eys out already!

have a great weekend!!!

jack johnson in cleveland

noreply@blogger.com (Captain Dummy) — Thu, 19 Jun 2008 18:40:00 +0000

whew! been a long strange week for your captain!

monday was cool... rode the new bike a part of the way (about half) into work.

new bike:

felt SUPER strong chugging up the two hills i have to take back to my car! all is well (knock on wood...)... so today, i biked the whole 6.5 mile way into work! tonight i have to climb 3 hills on the way home, but i'll take my time and cruise when i can!

tuesday and wednesday... i did no biking. took a half day tuesday to roll up to cleveland with "the accountant" to see jack johnson! what an unbelievably great show! probably the best sounding show i've been to in quite awhile (probably ever... tom petty rocked it last year too though). hats off to jack johnson for continuing to make great music!

seats:

bass:

stage:

did i mention bass?

bass, by the way, is $8! ugh, quality beer!

it was hell getting out of the parking lot that night though!

hell:

the show was at blossom, near cleveland... if you go, make sure you're there for show time... not a minute earlier!!! we were early and were directed to park in the closest lot to the venue. sounds good at first... except when there is ONE road leading out of there and you have to wait for EVERYBODY! took us 2 hours to leave the lot... have fun, and good luck!

didnt take away from the show though... great time! robert randolph is playing there in september, so expect the same kind of post... with a little less biking, and a little more mexico b.s.!!!