Archive for the ‘Notable’ Category.

A Semester of Strength Training

Last semester at CCSF I was in a circuit training class. They’ve got a nice gym at the Ocean Campus!

I totally loved working out. Just about every time at the gym I pushed myself 100%, grunting and groaning and letting it burn. I worked to muscle failure on most machines most days. It was awesome. The “Growing Old Is Not For Sissies” poster is hanging in the gym. Yes, it inspired me.

I loved working my biceps; boy they get big quick! I hated doing abdominals; the burn feels like knives in my belly. I did them all.

Here is my review of the semester’s workout:

Data is taken from the Fitlinxx system. Every machine has a little Fitlinxx computer that tracks your progress. It’s not a perfect system but it’s pretty good and convenient to tell you what weight you did last time. The Fitlinxx online charts effing suck. It took me 45 minutes of copy-pasting and reformatting to get the data you see below.

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All measurements below are “2 sets of 10 reps of nn pounds”. That was my goal at each session. When I had to rest mid-way through a set, I’d tell myself, “Fine, you can take a break, you just have to do one more rep.”

Bicep curl. I never made much progress, going from 80 to 100. But my arms started to look awesome.

Tricep extension. Huge gains! Started at 30 (and huge lactic acid burn the day after) ended at 95!

Chest Press. Great progress. 60 to 120!

Chin Assist. Small gains 130 to 100 (at this rate, I’ll be doing a real chinup in 2 years, meh.

Hip Abduction. 130 to 220. Nice!

Hip Adduction. 70 to 100. Good.

Lateral Raise (trying to build up my shoulder profile) I worked it every time I went to the gym and went from 30 to 90!

Back Extension. 150 to 190. Good.

Leg Press. 155 to 200. Good.

Leg Curl. 50 to 90. Good.

Leg Extension. 85 to 130. Good.

Leg Press. 210 to 210. Bad!

Some exercises not on the Fitlinxx system:
* Lower abdominal hyperextension crunch. Lay way back on a yoga ball and then sit up slowly. I started doing this mid-semester and went from 7 to about 11 reps. It buuuuuurns!

* A Lower back contraption where you lay face down, put your pelvis on the pad, hook your legs on a bar and let your upper body fall forward toward the ground. Then you straighten your back so it looks like you are superman. I started doing this mid-semester and went from 6 to 10 reps.

I’ll definitely sign up for the gym next semester :-)
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Life Fitness Arm Curl Bicep Curl
8/23/2011	1	10	30.00
8/30/2011	1	10	50.00
11/8/2011	1	9	70.00
		2	6	50.00

Life Fitness Pro2 Bicep Curl (pretty much identical to the above machine...
they have 2 bicep curl machines)
9/6/2011	1	9	80.00	
		2	10	65.00	
9/9/2011	1	10	80.00	
		2	10	65.00	
9/13/2011	1	6	80.00	
		2	3	80.00	
9/16/2011	1	10	80.00	
		2	6	80.00	
10/21/2011	1	10	80.00	
		2	6	80.00	
11/14/2011	1	10	95.00	
		2	10	95.00	
12/2/2011	1	10	95.00	
		2	12	80.00	
12/9/2011	1	10	95.00	
		2	10	80.00	
12/16/2011	1	10	95.00	
		2	12	110.00	
12/20/2011	1	8	95.00	

Life Fitness Arm Extension Tricep Extension
8/23/2011	1	11	30.00
		2	10	30.00
9/27/2011	1	10	50.00
		2	14	40.00

Life Fitness Pro2 Tricep Extension
8/26/2011	1	11	40.00
8/30/2011	1	11	50.00
		2	10	50.00
		3	11	50.00
9/6/2011	1	10	65.00
		2	2	40.00
9/13/2011	1	12	80.00
		2	5	80.00
9/20/2011	1	10	80.00
		2	10	80.00
10/21/2011	1	10	80.00
		2	10	65.00
11/1/2011	1	10	95.00
		2	7	80.00
11/14/2011	1	10	95.00
12/2/2011	1	10	80.00
		2	10	80.00
12/9/2011	1	10	80.00
		2	10	95.00
12/16/2011	1	10	95.00
12/20/2011	1	10	95.00
		2	10	95.00

Life Fitness Chest Press
8/30/2011	1	12	60.00	
		2	12	60.00	
10/21/2011	1	10	75.00	
		2	11	90.00	
11/1/2011	1	2	75.00	
		2	10	90.00	
		3	12	90.00	
11/8/2011	1	10	105.00
		2	10	105.00
12/16/2011	1	10	105.00
		2	9	105.00
12/20/2011	1	12	120.00
		2	8	120.00

Life Fitness Pro2 Chest Press
8/26/2011	1	12	55.00
9/6/2011	1	10	70.00
		2	7	70.00
9/9/2011	1	8	70.00
		2	8	70.00
9/20/2011	1	10	85.00
		2	8	85.00
9/27/2011	1	10	85.00
		2	7	85.00

Life Fitness Dip & Chin Assist Narrow Grip Pullup
8/30/2011	1	8	130.00
9/16/2011	1	10	120.00
		2	8	120.00
9/20/2011	1	10	120.00
		2	10	120.00
11/1/2011	1	10	110.00
		2	8	110.00
12/2/2011	1	10	110.00
		2	5	120.00
12/20/2011	1	9	100.00

Life Fitness Hip Abductor (Outer Thigh) Abduction
9/6/2011	1	2	10.00
		2	10	70.00
		3	10	70.00
9/13/2011	1	9	90.00
		2	12	90.00

Life Fitness Pro2 Hip Abduction
9/9/2011	1	10	130.00
		2	10	130.00
9/20/2011	1	12	160.00
		2	11	160.00
10/21/2011	1	10	160.00
		2	11	160.00
11/1/2011	1	10	175.00
		2	10	185.00
11/8/2011	1	10	190.00
		2	10	190.00
12/9/2011	1	10	205.00
		2	10	205.00
12/16/2011	1	10	220.00
		2	10	220.00
12/20/2011	1	10	220.00
		2	10	220.00

Life Fitness Hip Abductor (Inner Thigh) Adduction
8/26/2011	1	12	70.00	
9/6/2011	1	4	75.00	
		2	10	10.00	
		3	10	90.00	
11/1/2011	1	8	90.00	
		2	11	100.00

Life Fitness Lateral Raise
8/23/2011	1	10	30.00
8/30/2011	1	6	30.00
		2	9	10.00
9/6/2011	1	8	40.00
		2	8	40.00
9/9/2011	1	10	40.00
		2	8	40.00
9/13/2011	1	10	47.50
		2	10	47.50
9/20/2011	1	10	60.00
		2	11	60.00
9/27/2011	1	9	70.00
		2	12	70.00
10/21/2011	1	10	62.50
		2	9	70.00
11/1/2011	1	8	62.50
		2	8	70.00
11/8/2011	1	10	70.00
		2	11	70.00
11/14/2011	1	9	77.50
		2	10	77.50
12/2/2011	1	10	77.50
		2	8	77.50
12/9/2011	1	10	85.00
		2	9	85.00
12/16/2011	1	10	90.00
		2	8	82.50

Life Fitness Leg Extension
9/16/2011	1	10	75.00
		2	10	75.00
12/16/2011	1	10	90.00
		2	10	90.00

Life Fitness Back Extension
8/26/2011	1	12	150.00
		2	12	150.00
8/30/2011	1	12	165.00
		2	12	165.00
11/14/2011	1	10	180.00
		2	10	195.00

Life Fitness Leg Press
8/30/2011	1	6	95.00	
		2	12	155.00
		3	11	155.00
		4	10	215.00
9/9/2011	1	14	175.00
		2	13	195.00
9/16/2011	1	10	115.00
		2	12	115.00
10/21/2011	1	10	195.00
		2	13	235.00

Life Fitness Pro2 Leg Curl
9/13/2011	1	10	50.00
		2	9	50.00
9/16/2011	1	10	50.00
		2	10	50.00
9/20/2011	1	10	50.00
		2	11	50.00
9/27/2011	1	10	50.00
		2	10	50.00
11/1/2011	1	10	65.00
		2	8	65.00
11/8/2011	1	11	80.00
		2	10	80.00
12/2/2011	1	1	80.00
12/16/2011	1	10	95.00
		2	10	80.00
12/20/2011	1	3	95.00

Life Fitness Pro2 Leg Extension
9/20/2011	1	12	85.00	
		2	10	85.00	
9/27/2011	1	10	100.00
		2	10	100.00
10/21/2011	1	11	115.00
		2	12	115.00
11/8/2011	1	10	130.00
		2	8	130.00

Life Fitness Pro2 Leg Press
11/1/2011	1	10	170.00
		2	12	210.00
11/8/2011	1	10	210.00
		2	11	230.00
11/14/2011	1	10	230.00
		2	5	230.00
12/2/2011	1	10	210.00
		2	10	210.00
12/9/2011	1	10	210.00
		2	10	210.00
12/20/2011	1	12	210.00
		2	12	210.00

DNA Pizza Lounge Cafe Sign – Check

This took quite a bit more time and effort than originally anticipated. But I’m pretty pleased with it.
Originally mentioned on my blog and on the DNA Lounge blog.

Go visit it this week at DNA Pizza, before nature claims it’s shiny buff job in place of a dark, sinister rusty patina.

Now the sign needs to get lit from behind (not my job), a bird shield added (my job), a little painting (not me), a little natural rust patina (nature’s job), some clearcoating, and total victory is ours.

Thanks go to Michael Kearney (pictured above) and Lou!

Flame Effects Workshop in Los Angeles, November 5 & 6

Update: this class has sold out! If you want to be alerted to future flame effects classes, please drop me an email at Lee at Lee dat org!

I’ll be teaching an intensive Flame Effects workshop on the weekend of November 5 and 6 2011 in association with Machine Project in LA. Wanna go? Sign up on the Machine Project website!

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Flame Effects Workshop

Saturday, November 5th & Sunday, November 6th
10am – 6pm

This workshop is NOT taking place at Machine Project.
This workshop is instead at Keystone Art Space, address below.

Taught by Lee Sonko


Photo Credit: David Nichols
Members – $275 (all materials included, with take-home final project)

Non-members – $300 (all materials included, with take-home final project)


Become a Machine Project Member and receive a discounted rate on all classes!


In this hands-on weekend-long intensive class you will learn how to make safe, effective and beautiful propane flame effects art. You will learn many different ways of manipulating fire in sculpture including accumulator “poofer” effects, plumbing, ignitors, fuels, colorants, and actuators including electronic controls. We will design and build flame effects sculptures in class and get hands-on, flame-on experience with the sculptures created. Possible projects include a bucolic sand fire pit, a hand-operated fire torch, a giant “poofer”, and other creations. At the end of this weekend, you will know how to use fire in entirely new ways.

All of the parts needed to build your flame effects devices are provided. At the end of class, you will take home something awesome to show wide-eyed friends and family.

Requirements: Participants must wear natural fiber clothing and not be squeamish about loud noises. Participants must be 16 or older unless special permission is given.

Instructor Lee Sonko is the Head of the Kinetics and Electronics Department at The Crucible in Oakland, CA where he teaches classes including Mechanical Sculpture, Arduino Microcontrollers, and Flame Effects. Lee is a founding member of OrbSWARM, a San Francisco based mechatronic art robot group. He is a member of the Flaming Lotus Girls, a large scale Bay Area fire art collaborative. He is also a teacher, student, hacker, baker, and geek.

Directions:

Keystone Art Studios, 1755 Glendale Blvd, 90026 (though the entrance is around the corner at approximately 2225 Aaron St. Enter through the black gate. You can either park on the street or in the lot uphill from the aforementioned gate).



Refund policy:
Please note, all class fees include a non-refundable enrollment deposit of $25 that will be deducted from your refund if you sign up for, then drop, a class. So, for example, if you sign up for Machine Sewing 101 and pay the $155 class fee, but then remember that you have trapeze school final exams that conflict with the Sewing class and shouldn’t have signed up after all, we will refund you $130 of your tuition payment.

Gift certificate purchase:
If you have a Machine Project gift certificate you’d like to redeem for a class, please email us at machine@machineproject.com and let us know.

 

It’s Going to be a Great Year

I’ve decided that this is going to be a great year.

I got a -lot- of birthday greetings this year. Sure, a part of it is that Facebook makes it really easy to send birthday greetings. But darn it feels good to know you have friends.

In August I started taking classes as prerequisites to get into a 2 year Radiation Therapy Technology program. It feels really good to be in school. It has a beginning, middle and end, and a lot of people say they are very happy with the career afterward. I had found myself floundering a bit careerwise; it feels great to point myself in a direction I know will yield results and go. It really bugs me that my career wasn’t going well. It certainly wasn’t for lack of trying! But the future is looking up. And there’s a host of little good things associated with school. I’m taking an American History class and I’m just astounded at how cool it is to see the United States coming together before my eyes. It’s great going to a good and inexpensive gym on campus.

Just Signed Up For Classes

On your marks, get set, go:

DMI 49 Intro To Radiologic Technology 3.0
HLTH 14 Adv First Aid & Basic Life Sup 2.0
HIST 1 The U.S. Since 1900 3.0

Going to School for Radiation Therapy Technology

Big news.

I’ll be registering for classes on Monday to start a 4 year journey to become a Radiation Therapy Technologist. First, I’ll be taking several prerequisite classes part-time, then hopefully in March 2013 I’ll be entering a 2 year degree program at CCSF.