W8D2 ME LB

I should really modify my schedule to not do lower-body work on Monday mornings, I never sleep well on Sunday evenings. I managed to match last weeks’ effort, and probably could have gone a little further, but I wimped out. I was happy to add a bit to my chins. I was so thrilled about two years ago when I was first able to chin w/out any weight support. Gaining muscle mass has made my pullups/chins decrease, but I am now at the same level I was when I was far weaker.

squat: 135×5, 185×5, 225×3, 265×1, 295×1, 315×1, 345×1, 275×3 (two sets)
chins: 5,4
wide pulldown: 11×6, 13×6
hanging leg raise: x8 (three sets)
good mornings: 85×10 (two sets)

October 19, 2009 | Filed Under lifting | Comments Off

W8D1 DL UB

Deload day, pretty quick workout. Five weeks left in this phase, then a week of testing and a followup week of recovery. Looking forward to taking a week off from the gym … in about seven weeks.

bench: 135×8, 185×5, 225×3, 245×3 (eight sets)
tate press: 45×6, 55×5 (three sets)
hammer curl: 40×8 (two sets)
seated row: 10×8, 12×8, 14×8, 16×3

October 18, 2009 | Filed Under lifting | Comments Off

W7D4 DL LB

Felt overtrained yesterday, but by the afternoon I was already thinking about the morning workout. I’m taking tomorrrow completely off from the gym; no cardio, no complexes. I need to get the body a little rest before hitting a quick 4-day cycle in 5 days next week. I always like to hit as hard as possible before any vacation time. The extra days off really help me bounce back.

squat: 135×5, 165×5, 185×5, 205×2 (eight sets w/ 30s rest)
deadlift: 155×5, 185×5, 225×5, 275×1 (five sets)
leg raise: x10 (three sets)

October 16, 2009 | Filed Under lifting | Comments Off

W7D3 ME UB

Tough workout this morning, feeling overtrained. Everything hurts and I’m getting nauseated pretty easily in the gym. The aches are more tendon oriented than muscle oriented. Looking forward to getting a bit more rest next week on vacation.

bench: 135×5, 175×5, 205×5, 235×3, 275×3, 295×1, 305×1, 245×5
rope pressdown: 12×6, 14×6 (four sets)
barbell row: 135×6, 155×6 (three sets)

October 15, 2009 | Filed Under lifting | Comments Off

W7 Misc

medicine ball crunch: x12 (two sets)
medicine ball rotation: x20 (two sets)
cuff: ext 3×8 (three sets), pull 4×8 (three sets), hip 2×8 (three sets)
shoulder pull: 7×8, 9×8, 10×8
lat pressdown: 6×8 (three sets)
bentover raise: 20×8 (two sets)
side raise: 20×8 (two sets)
front plate raise: 45×15

October 14, 2009 | Filed Under lifting | Comments Off

W7D2 ME LB

Tough workout, will be mighty sore tomorrow.

squats: 135×5, 185×5, 225×3, 265×3, 295×1, 315×1, 345×1, 275×5
stiff leg deadliest: 115×6 (four sets)
hanging leg raises: x8 (four sets)
good mornings: 65×8 (three sets)

October 13, 2009 | Filed Under lifting | Comments Off

W7D1 DL UB

Pretty decent effort even with the five hours of sleep. Starting to up the bench weight and seeing how the shoulder handles it. There doesn’t appear to be any movement impingement yet, but it is sore a good deal of time. I need to keep working on the rotator cuff work and doing more post-training deep tissue work.

bench: 135×5, 185×5, 225×3 (eight sets)
tate press: 40×6, 50×5 (four sets)
hammer curl: 35×8 (three sets)
chins: 4,3,3
front raise: 25×8 (three sets)
lat pulldown: 10×8, 11×8, 11×8

October 12, 2009 | Filed Under lifting | Comments Off

W6D4

Pretty quick Sunday morning workout, added a complex to the plan and a couple extra lifts for out-of-breath-red-faced-heart-pounding fun.

medicine ball rotation: x15 (two sets)
medicine ball crunch: x10 (two sets)
medicine ball leg raise: x8 (two sets)
good mornings: 45×8, 85×6 (three sets)
clean + front squat + press: 95×5,4,3,2,1
zottman curl: 30×8 (three sets)
front plate raise: 35×18
reverse grip barbell curl: 40×12

October 11, 2009 | Filed Under Uncategorized | Comments Off

W6D3 ME UB

I was concerned about my bench since I haven’t done straight bench in a number of months. I’ve done a lot more triceps work and close benching, but not much direct chest work. I felt like I could hit my last max of 315, but I held back out of concern. Instead of focusing as much on the total weight, I focused on form and efficiency. Writing this up the day after, I’m surprised I have no second-day soreness. My right trapezius has been sore for several weeks, but it didn’t seem to affect my bench effort too much.

bench: 135×5, 165×5, 195×5, 225×3, 255×2, 275×1, 295×1, 225×5 (two sets)
rope pressdown: 10×6, 12×6, 14×6 (four sets)
barbell row: 135×6, 185×5 (three sets)
face pull: 8×8, 9×8, 10×8

October 10, 2009 | Filed Under lifting | Comments Off

Installing Passenger with Puppet

Alongside our slow but steady move towards using Puppet for configuration management, our rails team has made the transition to Passenger (‘bye-bye mongrels’). Passenger has a fine installation mechanism for installation, but we wanted to be able to push out production-level machines and VMs with the most minimal level of manual intervention.

I found a decent bash script here that we modified to play well with puppet.

#!/bin/bash # # passenger_config.sh export PASSENGER="2.2.5" export MODDIR=/usr/lib/ruby/gems/1.8/gems/passenger-$PASSENGER/ext/apache2 export LOADER=/etc/httpd/mods-available/passenger.load


yes '' | /usr/bin/passenger-install-apache2-module
if [ -f $MODDIR/mod_passenger.so ] ; then

   echo "LoadModule passenger_module $MODDIR/mod_passenger.so"  > $LOADER

   echo "PassengerRoot /usr/lib/ruby/gems/1.8/gems/passenger-$PASSENGER" >> $LOADER

   echo "PassengerRuby /usr/bin/ruby" >> $LOADER

   ln -s $LOADER /etc/httpd/mods-enabled
else

   echo I didn\'t create /etc/httpd/mods-available/passenger.load because there is no $MODDIR/mod_passenger.so.

fi

/etc/init.d/httpd configtest && /etc/init.d/httpd graceful

So our passenger_install class runs the above bash script and subscribes to a file named reconfig_passenger. This allows us to upgrade our passenger install by only touching the reconfig_passenger file on the puppetmaster. The puppet client detects there has been a modification to the file and re-runs the passenger_config script.

# class for installing passenger class passenger_install { file { "/usr/bin/passenger_config.sh": source => "puppet://puppetmaster/files/passenger_config.sh", owner => "root", group => "root", mode => "775" }

package { "passenger": ensure => "2.2.5", provider => "gem" } file { "/etc/reconfig_passenger": source => "puppet://puppetmaster/files/reconfig_passenger", owner => "root", group => "root", mode => "664" } # only run config script if this file changes exec { "/usr/bin/passenger_config.sh": subscribe => file[ "/etc/reconfig_passenger" ], refreshonly => true } }

We can now roll out production-level VMs in about 22 minutes with a combination of kickstart and puppet. There are a few manual issues existing that are due to our home-rolled python packages, but I’m rather happy with what we’ve been able to do. Even better, we start to get a layer of control over packages, permissions and all innumerable tasks that were done to bring a machine up to match our production stack.

October 10, 2009 | Filed Under geek | 3 Comments

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