Amilcar Herrera

I finished a couple of days ago a prelimary page with resources that would help you get started with a website or blog. This page is about 85% done right now (9/19/07) and it should be “completed by 9/23/07. If it’s a website, it could be for your business or it could be just a personal website to share stuff with family, friends or the www.

More information would be added to that page as I find that the information or tools are useful and as I have time.

The webpage is here.

Today, I took it a little easier since my lats are still a little sore. Here is my workout this morning. (I had 1 scoop of BSN-NO xplode with 6 oz of water about 30 min before I started) 

• 2.0 mile run on treadmill
• AB workout (1 set of 15 reps on each exercise)
  - Reverse Crunch
  - Knees to side Crunch
  - Butterfly Crunch
  - Crossover Crunch
  - V-Up
  - Crunch
• Olympic Squats (1 warm up set 125 X 5, 3 sets of 145 X 5 and 1 cool down set of 125 X 5 )
• Bench Press (1 warm up set 115 X 5, 125 X 5, 135 X 5, 125 X 5 and 1 cool down set of 115 X 5 )
• Barbell Rows (5 sets - 75 X 5 )
• Tricep Extension (1 warm up set 30 X 10, 3 sets of 40 X 10 and 1 cool down set of 30 X 10 )
• Chin Ups (1 set of 5)

I felt energized this time and no so much tired  I’ll go back and add the pull ups and more sets of chin ups on my next workout.

keep moving

I’m sore this morning, my chest and my lats feel the strain of yesterday’s workout. I have not been sore for a long, long time so this is a good sign… I did not feel anything yesterday though so the muscle recovery should be fast.

Now, I have to “recover” today so I can lift tomorrow again..

Today, I pushed myself a little more and I added 2 more exercises to my routine so here is my workout this morning
(I had 1 scoop of BSN-NO xplode with 6 oz of water about 30 min before I started) 

• 2.0 mile run on treadmill
• AB workout (1 set of 15 reps on each exercise)
  - Reverse Crunch
  - Knees to side Crunch
  - Butterfly Crunch
  - Crossover Crunch
  - V-Up
  - Crunch
• Olympic Squats (1 warm up set 125 X 5, 3 sets of 145 X 5 and 1 cool down set of 125 X 5 )
• Bench Press (1 warm up set 115 X 5, 3 sets of 135 X 5 and 1 cool down set of 115 X 5 )
• Barbell Rows (5 sets - 75 X 5 )
• Pull Ups (5 sets of 3)
• Tricep Extension (1 warm up set 30 X 10, 3 sets of 40 X 10 and 1 cool down set of 30 X 10 )
• Chin Ups (5 sets of 5)

I was a little tired right after I finished but I feel great right now. It was truly a nice workout I’ll keep those 2 additional exercises for a while. My total workout time was 1 hour even!

Have a great weekend and keep moving

I received this in my e-mail too… Can you give 101%?

1 x 8 + 1 = 9
12 x 8 + 2 = 98
123 x 8 + 3 = 987
1234 x 8 + 4 = 9876
12345 x 8 + 5 = 98765
123456 x 8 + 6 = 987654
1234567 x 8 + 7 = 9876543
12345678 x 8 + 8 = 98765432
123456789 x 8 + 9 = 987654321

1 x 9 + 2 = 11
12 x 9 + 3 = 111
123 x 9 + 4 = 1111
1234 x 9 + 5 = 11111
12345 x 9 + 6 = 111111
123456 x 9 + 7 = 1111111
1234567 x 9 + 8 = 11111111
12345678 x 9 + 9 = 111111111
123456789 x 9 +10= 1111111111
 
9 x 9 + 7 = 88
98 x 9 + 6 = 888
987 x 9 + 5 = 8888
9876 x 9 + 4 = 88888
98765 x 9 + 3 = 888888
987654 x 9 + 2 = 8888888
9876543 x 9 + 1 = 88888888
98765432 x 9 + 0 = 888888888

Brilliant, isn’t it?  And look at this symmetry:
 
1 x 1 = 1
11 x 11 = 121
111 x 111 = 12321
1111 x 1111 = 1234321
11111 x 11111 = 123454321
111111 x 111111 = 12345654321
1111111 x 1111111 = 1234567654321
11111111 x 11111111 = 123456787654321
111111111 x 111111111=123456789 87654321

Now, from a strictly mathematical viewpoint… what equals 100%? What does it mean to give MORE than 100%?  Ever wonder about those people who say they are giving more than 100%?  We have all been in situations where someone wants you to GIVE OVER 100%.
 
How about ACHIEVING 101%?  What equals 100% in life?
 
Here’s a little mathematical formula that might help answer these questions:

If:
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z 
Is represented as:
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26. 
 
Then:
H-A-R-D-W-O-R- K
8+1+18+4+23+15+18+11 = 98%
And:
K-N-O-W-L-E-D-G-E
11+14+15+23+12+5+4+7+ 5 = 96%

But:
A-T-T-I-T-U-D-E
1+20+20+9+20+21+4+5 = 100%

THEN, look how far the love of God will take you:
L-O-V-E-O-F-G-O-D
12+15+22+5+15+6+7+15+4 = 101%

Conclusion… while hard work and knowledge will get you close, and attitude will get you there, it’s the LOVE OF GOD that will put you over the top!

Here is my workout this morning (I did not get to do any cardio yesterday  )
(I had 1 scoop of BSN-NO xplode with 6 oz of water about 30 min before I started)
Remember that I can do what I can do because I have been exercising for over 2 ½ years now. I have never hurt myself lifting either, at least I don’t remember anyway. I always try to use proper form when lifting.

• 2.0 mile run on treadmill
• AB workout (1 set of 15 reps on each exercise)
  - Reverse Crunch
  - Knees to side Crunch
  - Butterfly Crunch
  - Crossover Crunch
  - V-Up
  - Crunch
• Olympic Squats (1 warm up set 125 X 5, 3 sets of 145 X 5 and 1 cool down set of 125 X 5 )
• Bench Press (1 warm up set 115 X 5, 3 sets of 135 X 5 and 1 cool down set of 115 X 5 )
• Barbell Rows (5 sets - 75 X 5 )
• Tricep Extension (1 warm up set 30 X 10, 3 sets of 40 X 10 and 1 cool down set of 30 X 10 )

I feel great right now!! It was a nice workout

Have a great day and keep moving

I got this video e-mailed to me and it’s very powerful.
Make sure you watch it completely.

Here is my workout this morning, (I had 1 scoop of BSN-NO xplode with 6 oz of water about 30 min before I started):
(NO xplode is a pre-workout drink for those that don’t know)

• 1.5 mile run on treadmill
• AB workout (1 set of 15 reps on each exercise)
  - Reverse Crunch
  - Knees to side Crunch
  - Butterfly Crunch
  - Crossover Crunch
  - V-Up
  - Crunch
• Olympic Squats (1 warm up set 125 X 5, 3 sets of 145 X 5 and 1 cool down set of 125 X 5 )
• Bench Press (1 warm up set 115 X 5, 3 sets of 135 X 5 and 1 cool down set of 115 X 5 ).
• Barbell Rows (5 sets - 75 X 5 ).
• Tricep Extension (5 sets 35 X 10 ) . 

I feel pretty good right now and I think I’ll do some cardio tomorrow, just for kicks

Have a great day and keep moving

I have read this type of ad before (just found someone mentioning that here) and also there are people on ebay selling this info too but there are a lot of crooks out there…so don’t be a victim of  a deceiving ad or a scam since they are promising a lot more than they can deliver…

I thought of this before and I guess I was right.

You cannot get google ads (AdWords) for free, all you do is use google ads on your website (Google AdSense) and pay for your own ads with that revenue. Pretty simple. Is it worth it? Well… I’m not sure but I might give that a test later on (not now)…

I like to do testing on stuff like that too

This is where you can leave me comments about My First Triathlon
Sanford and Sun in Sanford, MI, Saturday August 18, 2007.

These are my stats:

• 2nd place for my age group (30-34 yr olds for the Sprint Triathlon) - I got a medal!!, look at the pictures…
• 6th place on the run from 220 competitors (My time for the 5K run was 21 minutes 11 seconds)
• 14th place from 93 male competitors (overall)
• 15th place from 220 total competitors (overall)

 Here is the video:

 

I had a lot of fun and I’ll be doing more triathlons in 2008 and 1 half marathon. At least, that’s my plan at this point. I am back at lifting weights at the moment… I had a blast during the triathlon and I felt the RUSH of ADRENALINE quite a bit…It was truly incredible!!

Have a great day! Amilcar Herrera