Exercice program – 12 weeks

After a major disruption in life… I’m starting again to take care of my body, some jogging (pain free!!), some gym, and a bit of open water swimming and surfing.  I think our body is one of our greatest treasures and should be well cared for. Besides, the physical is the the first pillar of a solid human foundation. The four pillars are: physical, mental, emotional and spiritual. As they are all chained together, when you work and improve one, it has a positive impact on the others too.
So now is the perfect opportunity to set a goal, and my goal is to keep the current weight (about 75Kgs) but to lower my body fat percentage. By the scientific method of seeing pictures of bodies with different percentages and comparing with myself, i can’t be far from the 25% percent. So the goal is around 15% body fat percentage.

The Exercise Program

Disclaimer, this is my own program. I spent some time experimenting what works for me and what doesn’t. Also, it addresses lots of personal variables, as time, more vs less crowded equipments at the gym, available items, hate of abdominal crunches, etc… you can take some ideas, but beware I’m not in any way an exercise expert, so don’t do anything that can hurt your health.

Weekly Program: 4 sessions (running, swimming, 2 times at gym). The order is irrelevant, and can change from week to week.

1 – A 10k, easy sub 60m run. But with some sprints to put the heart in high revs to burn off the accumulated particulate (actually the purpose of the sprints is to become more efficient runner by working above the lactate threshold). This is the primary cardio workout.

2 – A 45m swimming session in the pool. Just to swim non-stop at an easy pace. This is the main stretch, balance and relaxing training session. It also activates the muscles that can be left behind in the gym.

3 – A couple sessions in the gym. Maximum 50m each session.

Day 1
5m warmup: easy rowing/ciclyng and joints rotations

Shoulders (light weight as warmup follow-up)
Lateral Raise DB – 2×10 (lateral deltoid)
Alternating Front Raise DB – 2×10 (anterior deltoid)

Chest
Bench Press 3 sets of 12,10 and 8
Incline bench press, 3 sets of 12,10 and 8
Flies, 3 sets of 12,10,8 reps or
Dips, 3×10

Triceps
CGBP EZBar 4×10
French Press 4×10

ABS
Myotatic Crunch and
Vacuuming
Superset of 3×10

Day 2
5m warmup: easy rowing/ciclyng and joints rotations

Shoulders (light weight as warmup follow-up)
Lateral Raise DB – 2×10 (lateral deltoid)
Rear Lateral Raise DB – 2×10 (posterior deltoid)

Back
Cable pulldown 12,10,8
Pull-ups 15 (in many sets has needed)
Seated rows 12,10,8
Deadlifts 3×10

Biceps
Stand Up or Seated Curl 4×10
EZ Bar Curl 4×10 or
Preacher BB Curl 4×10
Hammer DB Curl 3×10

ABS
Myotatic Crunch and
Vacuuming
Superset of 3×10

Actually the hidden and true goal, is to stick with this the 12 weeks. To have the strength and discipline to follow this calendar (even in the no good mood days, brain off days, rainy days, etc). In every way, with or without visible results, it will build a stronger version of myself by doing it. So help me God.

W1: R G2 G1 S24
W2: R G2 G1 S40
W3: R G2 G1 S10 (Xmas Week)
W4: G2 R G1 S26 (New Year Week)
W5: G2 G1 R S30
W6: G2 G1 S30 R
W7: G2 S24 G1
W8:

I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself.

David Herbert Lawrence

Football pearls

Football (the sport that is actually played with the foot and a ball, not the boring stuff from the States that is played with hands and a gourd), and specially football players and managers are such a funny bunch 🙂 Here are some of the best comic pearls (true gems).

Bruma gives some kind of funny interview

Paulo Fonseca talks about a match with Eintracht Frankfurt

A true Mantorras classic

Bruno Carvalho, russians trónhónhó

Vitor Pereira, arabic press conference (must be something in the tea)

Futre, focused, and the Chinese player

Mourinho papellito

Futre, hilarious auto profile, the arms

Toni kicking ass of the arabians

Toni talking “spanish”

And for sure, much more yet to come.

PHP get a Youtube video duration

To make this work you need to go to Google Developers Console, create a project, enable the YouTube Data API v3, and get a key in authentication key in credentials. This is pretty much the difficult part.

Now the easy part, so easy and keystroke economic to do this in PHP… just a couple of lines, and it’s done:

define("API_KEY", ""); // Fill in your Google API Key
function getYoutubeDurationV3($id) { 
  $json = json_decode(
            file_get_contents('https://www.googleapis.com/youtube/v3/videos'.
                              '?part=contentDetails&d='.$id.'&key='.API_KEY)
          ); 

  $start   = new DateTime('@0');
  $youtube = new DateTime('@0'); 
  $youtube->add(new DateInterval($json->items[0]->contentDetails->duration));
    
  return $youtube->getTimestamp() - $start->getTimestamp();
}

Continue reading “PHP get a Youtube video duration”

How to calculate resistors for leds

For the, what resistor should i put in the circuit so my led don’t fry question. There is a very easy way, go to a on-line calculator site like http://ledcalculator.net/, input the values and bazinga you get an instant answer.

But that’s for sissies, the only way a real man does it, is calculating (preferably by head) applying Ohm’s Law:

ohm_law(behold, and bow twice, please)

Current (amps) equals to the proportion between potential difference (volts) and the resistance (ohms). Let’s say for a common red led (voltage is 2volts and current rating is 20mA), and a 9v battery power supply, the math is this:

(9v – 2v) / (20mA/1000A) = x Ohms
7 / 0.02 = 350 Ohms

But with these values in a led calculator, the result is 360 Ohms, what’s wrong with your math? Nothing. This is because of the so called “nearest preferred values resistors”. Resistors are available in a number of standard ranges (being the most common E24) in predefined scale. So you should round up to the next higher value. And from 350 Ohms the preferred resistor value is 360 Ohms.

With the resistance calculation done, you must find the right resistor. Again, there is the sissies method, go to a on-line resistor color code calculator like http://www.electronics2000.co.uk/calc/resistor-code-calculator.php, input the resistance and get the color codes (and vice-versa) or the mens method trough a resistor table:

resistor_table

So, a 360 Ohms resistor is the one in your resistors packs with a Orange (3), Blue (6) and Brown (36 * 10 = 360) band. The last band, that stands for tolerance is probably gold (with my very little experience in electronics never saw a silver resistor).

Disclaimer: remember that (as always) i decline every liability if you burn your LEDs, your head or the whole world because of this post.

Raspberry GPIO

Finally the fun stuff. Messing around with the General Purpose Input Output of the PI. So, first things first. First you must identify what revision PI you are working. Visually, looking at it, if there are 2 mounting holes is a revision 2, if there are no mounting holes it’s a revision 1. A much more scientific approach is to install WiringPi.

sudo bash
apt-get install git-core
apt-get update
apt-get upgrade
git clone git://git.drogon.net/wiringPi
cd wiringPi
git pull origin
cd wiringPi
./build

Then run

gpio -v

Raspberry Pinout DiagramAnd there you got the answer in the last line of the output. “This Raspberry Pi is a revision 2 board.”. So, first thing is to pull from the Internets a wiring diagram.

Now, for the actual cabling from the PI, in my opinion the best route is to get a set of male to female jumper cables. You can also find for sale some ribbon cables specific for the PI. In my opinion, unless you want to connect some device or accessory already wired to match the PI GPIO, the best option are the jumper cables, it’s very easy to visually  match the PI pin to a breadboard location, you only use the number of cables needed and they are easily routed trough the venting holes of the average PI case and easy to solder on a protoboard.

I ordered my jumper cables from Ebay, but has i waited for them, the inner MacGyver took over… with a old floppy drive flat cable is not so difficult to improvise. Just cut a segment of the cable with a sharp knife, so in one end you have the plastic connector and in the other you have the wires with a clean cut and no short circuits between them. One problem, is the floppy cable 34 pins versus 26 in the PI. What i did is simple to cut out of the way the first 8 cables of the ribbon (and just forget encasing the PI, the connector protrudes almost the same length as the SD card). Then with cable connected in the right way (not bad idea to test first at the end of the cable with a multimeter) the first cable of the ribbon corresponds to pin 1 of the PI and so on. Some pictures of this setup:

IMG_20131108_023031IMG_20131108_035153

Just another note, i have been messing with the GPIO, juggling and testing different setups without powering off the PI between rewiring, without no problem at all, but please use good judgment and common sense.

1 – Lighting up a LED with the PI (simple output example)

Connect physical pin 11 of the PI to the positive bus of the breadboard and physical pin 6 (ground) to the negative bus of the breadboard, and connect a led and >= 68Ω resistor (why?) closing the circuit between positive and negative bus strips (remember that a led is one way device, so long leg on the positive side and small leg to the negative). The diagram to make even easier:

Raspberry First Led

And now in the PI command line, the command to put the pin in output mode, switch off and on the LED:

gpio mode 0 out
gpio write 0 0
gpio write 0 1

Wait! But isn’t the cable connected to pin 11? What is this stuff with pin 0?
Well.. the logic in wiringPI is to abstract pin numbers in software so it remains “immune” to any hardware changes. As the pin diagram above (can be checked running gpio readall also), physical pin #11 (third column of gpio readall output) corresponds to wiringPI pin #0 (first column of gpio readall)  and to the GPIO #17 (the internal pin number used in the chip). So, regarding the logic of hardware abstraction with the gpio command, we can call a pin by the wiringPI numbering or the GPIO numbering (with the -g switch, ex: gpio -g write 17 0) but not by physical pin-out number…

2 – Reading state (simple input example)

To read state from a pin, you must devise a circuit that pulls up or pulls down the pin that you are going to read, then change the state of the circuit with a pushbutton (or any other suitable mean). This is a fucking bad explanation… so let’s look to the schematic:

raspberrypi_input_schemWe have physical pin #1, the 3.3v output (that’s the one that should be used for input reading) going to a 10kΩ resistor then split by a) a pushbutton that connects to physical pin #6 (ground) and b) a 1kΩ resistor that connects to physical pin #11. When the pushbutton is not pressed, no current passes trough there to ground, so the current goes to the 1kΩ resistor and pulls up pin #11. In this state, all the readings from pin #11 will be High. When the pushbutton is pressed the current will flow freely to ground (pin #6) and the reading from pin #11 will be Low. This is a bit counter intuitive, reading High (or 1) when the pushbutton is NOT pressed and Low (or 0) when the pushbutton IS pressed, but is very easy to take care in the software stage.

The diagram on the RaspberryPI and breadboard:

raspberry_input

And a very simple Python script to output when the push button is pressed:

import RPi.GPIO as GPIO
import time
buttonPin = 11
GPIO.setmode(GPIO.BOARD)
GPIO.setup(buttonPin,GPIO.IN)

while True:
    input = GPIO.input(buttonPin)
    if input == 0:
        print("Button pressed")
        exit();
time.sleep(0.1)

Save and run as “python script_name”. When the pushbutton is pressed it should output “Button pressed”. Note that with the RPi.GPIO module in the GPIO.BOARD mode, we are addressing the physical number of the pin in the board.

There! Raspberry PI, welcome to the real world. Just baby steps… laying the foundations for further developments.

Some references:
http://elinux.org/RPi_Low-level_peripherals
http://wiringpi.com/