keithcrone.com http://www.keithcrone.com Being strong is all that matters Thu, 12 Aug 2010 15:49:32 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 I love the general public http://www.keithcrone.com/2010/08/12/i-love-the-general-public/ http://www.keithcrone.com/2010/08/12/i-love-the-general-public/#comments Thu, 12 Aug 2010 15:49:32 +0000 admin http://www.keithcrone.com/2010/08/12/i-love-the-general-public/ A male passenger walked up to my female officer at our walk through metal detector and stated, “I have a prosthetic knee, and since I’m going to alarm, I’ll need a handjob.” True story.

]]> http://www.keithcrone.com/2010/08/12/i-love-the-general-public/feed/ 0 Finally have it http://www.keithcrone.com/2010/08/10/finally-have-it/ http://www.keithcrone.com/2010/08/10/finally-have-it/#comments Tue, 10 Aug 2010 19:48:21 +0000 admin http://www.keithcrone.com/2010/08/10/finally-have-it/ image

image

I think I finally am done adjusting my EVO. Fully hacked, custom ROM, custom icons, new keyboard. I’m going to use it to start a war in a 3rd world country later tonight. Here are a couple screens:

]]> http://www.keithcrone.com/2010/08/10/finally-have-it/feed/ 0 The last few days http://www.keithcrone.com/2010/08/10/the-last-few-days/ http://www.keithcrone.com/2010/08/10/the-last-few-days/#comments Tue, 10 Aug 2010 14:56:33 +0000 admin http://www.keithcrone.com/?p=148 Since I haven’t been working out lately, when I do, I’m pretty wiped out and sore forever, so my workouts haven’t amounted to much. Here’s a summary of the last few days.

Back workout on Friday. Nothing exciting.
Sunday was cardio since I was pretty sore from the previous workouts. 40 minutes on the treadmill, 2.5+ miles. 15 minutes on the cross trainer.
Monday was deadlift/squat day. I was only able to get 365lbs for a double on the DL, and I kept the weight to 185lbs on the squat for a couple sets of 5. I knew I would be sore, so I tried to take it kinda easy so I wouldn’t be crippled today.

Today should be more cardio in the afternoon and with any luck some tricep/chest work at night. I won’t get the chance to go to the gym tomorrow.

]]> http://www.keithcrone.com/2010/08/10/the-last-few-days/feed/ 0 Second of the day http://www.keithcrone.com/2010/08/04/second-of-the-day/ http://www.keithcrone.com/2010/08/04/second-of-the-day/#comments Thu, 05 Aug 2010 03:22:46 +0000 admin http://www.keithcrone.com/?p=141 I put in a 2nd workout today like planned.

Standing overhead:
95*12 for 2 sets
135*7
165*5
185*3
That weight felt heavier than I would have liked. And my wrists…yikes. BOTH wrists have lost flexibility and at that weight it was causing me some real trouble.

As a side thought I was going to wear my arm sleeve for support on my left arm. Turns out I lost so much size that the sleeve is too big now. FUCK. Time to rectify that.

Standing DB curl:
20*12 for 2 sets
30*7
40*5
50*5
55*5
My right arm is still stronger, but the difference didn’t feel as pronounced.

Workout was quick. I’m still sore from the last few days.
Still, feel good about the day.

]]> http://www.keithcrone.com/2010/08/04/second-of-the-day/feed/ 0 First workout for the day http://www.keithcrone.com/2010/08/04/first-workout-for-the-day/ http://www.keithcrone.com/2010/08/04/first-workout-for-the-day/#comments Wed, 04 Aug 2010 12:38:04 +0000 admin http://www.keithcrone.com/?p=137 I got off my lazy ass this morning and got on the treadmill before my wife even left for work. 40 mins, 2.2+ miles, slightly slower pace than yesterday.

My mother-in-law is coming over later tonight. My plan is to sneak to the gym while she’s here to work on some overhead pressing and stability stuff.

]]> http://www.keithcrone.com/2010/08/04/first-workout-for-the-day/feed/ 0 Quick cardio http://www.keithcrone.com/2010/08/03/quick-cardio/ http://www.keithcrone.com/2010/08/03/quick-cardio/#comments Tue, 03 Aug 2010 22:14:53 +0000 admin http://www.keithcrone.com/?p=133 I squeezed in some quick cardio today. 2.1+ miles on the treadmill.
Threw in 3*10 on the ab wheel, and a few sets of my easiest gripper (trainer). Short and simple.

]]> http://www.keithcrone.com/2010/08/03/quick-cardio/feed/ 0 And I’m fat http://www.keithcrone.com/2010/08/02/and-im-fat/ http://www.keithcrone.com/2010/08/02/and-im-fat/#comments Mon, 02 Aug 2010 21:21:46 +0000 admin http://www.keithcrone.com/2010/08/02/and-im-fat/ Also snuck in 2 miles of walking on the treadmill. I’ve got entirely too big around the waist these last six months.

]]> http://www.keithcrone.com/2010/08/02/and-im-fat/feed/ 0 Power day http://www.keithcrone.com/2010/08/02/power-day/ http://www.keithcrone.com/2010/08/02/power-day/#comments Mon, 02 Aug 2010 21:18:17 +0000 admin http://www.keithcrone.com/2010/08/02/power-day/ Simple workout. This would be the 1st day I’ve done snatches in a long time. Kept it light and easy.

Hang Snatch
5*5 95lbs

I was very unstable but didn’t have any problems. Providing I’m not too sore, I’ll work up to some heavier weight next week.

]]> http://www.keithcrone.com/2010/08/02/power-day/feed/ 0