P3.2W4D3

Hamstrings/Abs

tabita: 65 lbs – 10 sec / 20 sec rest
press: 10, 10
hang clean: 6, 6
zercher squat: 5, 5
row: 12, 12

stiff-leg deadlift: 135×12 (two sets), 135×8 (two sets) [60 sec b/w]
leg press: 210×12 (four sets)
medicine ball crunch: x12 (three sets)
medicine ball rotation: x12 (three sets)
leg raise: x12 (three sets)

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  February 2010

  M	T	W	T	F	S	S
  « Jan				Mar »
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  15	16	17	18	19	20	21
  22	23	24	25	26	27	28

• twitter: mjladd

  • mjladd: Second kernel panic of the day under OS 10.7.3 makes me cranky. February 4, 2012
  • mjladd: @csepic He's one of my longtime favs and seemingly the nicest musician I've ever seen. February 3, 2012
  • mjladd: There are few things as fine as Bill Frisell playing guitar .. but Mr. Frisell playing Beatles tunes is exquisite. http://t.co/LhzraNSC February 3, 2012
  • mjladd: George Pelecanos (writer/producer of The Wire & Treme) does IAMA on reddit. http://t.co/KcvbwEcC February 3, 2012
  • mjladd: @jnewfry Googling has led me to http://t.co/hSHWxrrF .. which has way too many moving parts for a website. February 1, 2012
  • mjladd: @smackaysmith Who wouldn't? February 1, 2012
  • mjladd: Trying to get away with using 'fondant' in an IT job description .. February 1, 2012
  • mjladd: RT @allspaw: "NoOps" beats "cloud", "agile", and "SOPA" as the dumbest marketing term ever coined in my field. http://t.co/53On2fZf #devops February 1, 2012
  • mjladd: RT @allspaw: Attributes of a good VP of TechOps: http://t.co/q7ThhZmt (my answer) #devops January 31, 2012
  • mjladd: @nathanwade congrats mate! Hope that all are doing well. January 28, 2012

• Pages

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    • Reading List 1993
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    • Reading List 2006
    • Reading List 2007
    • Reading List 2008
    • Reading List 2009
    • Reading List 2010
  • Resume

• last.fm

  • John Zorn – A Dream of Nine Nights February 5, 2012
  • John Zorn – Act One February 5, 2012
  • John Zorn – Po'o'uli February 5, 2012
  • John Zorn – Akialoa February 5, 2012
  • John Zorn – Mount Analogue (feat. Cyro Baptista, Shanir Ezra Blumenkranz, Tim Keiper, Brian Marsella & Kenny Wollesen) February 5, 2012
  • The Soul Rebels – Sweet Dreams Are Made Of This February 5, 2012
  • John Pizzarelli – It's Only a Paper Moon February 5, 2012
  • John Pizzarelli & the Clayton-Hamilton Jazz Orchestra – Ring-A-Ding Ding February 5, 2012
  • Kurt Vile – Puppet To The Man February 5, 2012
  • Kurt Vile – Jesus Fever February 5, 2012