Dave's Not Here

Amy’s New Toy

by on Sep.11, 2013, under Dave's Rants

I found a Telecaster for Amy on KSL yesterday, and went and grabbed it. All I knew was that it was a 1999 Mexican Telecaster, in really good condition for $350. And, they were throwing in a “Slightly bigger than a practice amp” Marshall.

The Tele was in perfect condition. One small mar on the body, that the owner claimed was on it when he bought it new from MusiciansFriend. Given the lack of belt blemishes, I believe him! Knobs work perfectly, has a great setup, and a smooth clean tone. It feels and sounds every bit as nice as my American Standard Stratocaster. I guestimate it’s new value at $500, and used at $300-$350, so, price was dead on.

Tele 1

Then I looked at the amp. Seemed ok, and plenty loud for Amy. Plus, it had CD in, and I’ve been trying to get her to play more with music. Had an “ok” clean tone . . didn’t mess with the dirty till I got home. One of the chorus knobs doesn’t work, and there’s a mar on the body, but, other than that, it seems fine. It’s a Marshall G215RCD, a 15 Watt x 2 amp. The double amps let it produce a nice stereo chorus. I googled the value a bit, and it seems to be about a $200 amp. But, it’s a very rare model. Personally, using the Tele, I didn’t like the dirty channels. Not warm enough, and not enough overdrive for a Tele. But, I haven’t tried pushing it yet with a humbucker — or overdriving the power amp — I’ve only heard it quietly.

Tele 2

And, if that and a soft case wasn’t enough, the guy tossed in a Zoom 505 right at the end. He thought it might work with a power cord (I don’t think he knew it took batteries, too :)). While that was only worth $30, it’s awesome that Amy now has her own little digital effects pedal.

So, to summarize, Amy now has:

  • Mexican Telecaster ($300-$350)
  • Gig bag
  • Marshall Amp that does not suck ($200)
  • Digital effects pedal ($30)

I can’t wait to see what she does with it!

Leave a Comment more...

Elephonic Math

by on Sep.10, 2013, under Dave's Rants

The other day, I had 1.5 bottles of Red Rock’s Elephino, and I was a little lit. I’m not a small guy, and getting lit after a beer and a half got me thinking: How much alcohol am I really drinking?

So, I decided to do some simple math. Elephino is 8% alcohol. That means, in their 16.9 oz bottle, there are: 16.9oz X 8% = 1.352 oz of alcohol

So, let’s compare this with some other beverages:

Beverage Amount % ABV Alcohol # Drinks to Equal One Elephino
Mixed Drink (Utah Pour) 1.0oz 40% 0.4oz 3.4
Mixed Drink (Normal) 1.5oz 40% 0.6oz 2.25
Utah Beer 12oz 4% 0.48oz 2.8
Average Beer 12oz 4-6% (5) .6oz 2.25
Utah Shot of Goldschlager 1.0oz 56.5% 0.57oz 2.39

So, in a nutshell, when I had one and a half Elephinos, that was as strong as 5 mixed drinks, in Utah, or 4 anywhere else. Looks like I need to move to mixed drinks!

Leave a Comment more...

Wearing two strapons . . . I mean straps!

by on May.22, 2013, under Body Stats, Dave's Rants

This morning when I biked to work, I wanted to compare the calorie count between my Garmin Forerunner 305 + hr strap, and map my fitness, using a Polar BT strap. So, I double strapped, and here are the results.

First, there’s the route. I rode 12.86 miles, in just over an hour. For this, I trust the garmin’s measurement a bit better than the iPhone’s, which has me at 13.0 miles.

So, let’s first link to the workouts.

Garmin Workout

Map My Fitness Workout (Sorry — Map My Fitness doesn’t have a cool embed like Garmin does.

Both contain heart rate details. Garmin clocks me with a 139 average, and 182 max. Map My Fitness doesn’t seem to have an overall average heart rate, but, it does max at 182, so, I think the sensors were pretty much the same.

So, then comes the calorie math. The Garmin, which I have had trouble with in the past for not relating the calories to my heart rate, has me at 1831 kcals. Map My Fitness comes in at just over a thousand (1037). So? Which is right?

This calculator computes my calories at 919 kcals, based on Garmin’s 139 HR average.

Doing the math here, I come up with (WARNING, Math ahead!) C = (0.6309 x H + 0.2017 x A + 0.09036 x W – 55.0969) x time / 4.184. In this equation, C is your calories burned, H is your average heart rate in bpm, A is your age in years, W is your weight in pounds, and T is the length of the exercise session in minutes. So, C = (0.6309 x 139 + 0.2017 x 44 + 0.09036 x 231 – 55.0969) x 62 / 4.184 = 924 kcals.

So, in a nutshell, Garmin’s math is again skewed . . . showing 2x the real calories burned . . . I’m not sure what they’re smoking, but they should share . . .

Leave a Comment more...

Mississippi Queen

by on Feb.26, 2013, under Dave's Rants

First, here is the track I was using. It’s only two minutes long, so, I think Sean found a different one.

Mississippi Queen

I bought the score . . . I found that it was accurate, but, covered more than this song — so — back to what Sean found — this is the short version.

Hopefully this is readable — I only had one print (didn’t know that), so I had to scan back in my printout . . . it’s here:

Mississippi Queen Score

Intro Riff

This is played off and on throughout the song. 01_IntroRiff

Intro Solo

This is played right after the intro riff. Backup guitars start playing main chord parts with riff (I’ll add those below later)

02_IntroSolo

Mid Solo

I love the sound of this one. It starts off a bit lower than the intro riff, but then climbs up and adds the intro parts too. Lots of nice bends and feeling in this one.

03_MidSolo1

04_MidSolo2

05_MidSolo3

Final Solo

This one starts RIGHT AFTER the mid solo.

06_FinalSolo1

07_FinalSolo2

Chord Riffs

I was going to pull them out — but — check the first score . . . they’re really clear.

Leave a Comment more...

Riffs in Brown Sugar

by on Feb.21, 2013, under Dave's Rants

Sorry for the web page, but I couldn’t get the tab to display right on facebook, so I decided to link instead . . .

Last Monday, I started playing this riff during the G/C part of the chorus . . this replaced a G chord, with a rest (just added a riff):

      G   (riff, played in 4 beats)        C
e:----3------------------------------------5-------
b:----3------------------------------------3-------
g:----4------------------------------------3-------
d:----5------------------5-----------------3-------
a:----5------------5--7--------------------5-------
e:----3-------5s7--------------------------5-------

Trevor mentioned that I could play it during the intro, but to add a G note in the beginning. I can’t seem to make it fit . . . listening to it, I think they’re dropping the d, so I’m playing this riff, again, with the four notes even.

      (riff, played in 4 beats)
e:------------------------------
b:------------------------------
g:------------------------------
d:----------------5-------------
a:-------------5----------------
e:----3---5s7-------------------

I’ll try to record it tonight so you can hear it . . .

Leave a Comment more...

Not enough time . . too much mass . . . .

by on Jan.18, 2013, under Dave's Rants, Workout Logs

I’ve been having trouble keeping up with my ski log . . . . which is annoying, because I love to share my days skied . . . seems with all my hobbies, I have simply run out of time. Mondays are rehearsal . . . Tuesdays either skiing at Brighton, or beers with the guys . . . Thursdays lessons . . .wow

Anyway, this post is more about next steps . . . things I’m changing, not bitching about having a schedule full of fun things!

I’ve been dieting for a few months now with almost no results. I’ve gotten quite a bit stronger, but, the fat has gone nowhere. I was hoping to maintain a strength-centric workout, and use crossfit and/or X-Fit at my gym for cardio. But, the scale hasn’t moved. (And, it’s not all about the scale — the BF measurement hasn’t moved significantly either). So, it’s time for my least favorite four letter word: cardio (Well, it’s a four letter word to me)

I’m moving from a 2-3 day a week strength + 2-3 day a week crossfit to:

2-3 days a week of crossfit + 2-3 days a week of cardio. Plain, boring, stupid cardio. Hop on a treadmill with a book on tape cardio. Yeuch.

Also, I’m going to trim my supplements to match. I’m dropping NOS, creatine and BCAA’s, to just a protein shake in the AM, and maybe some carbs after a workout, if I’m gassed.

Hopefully that will finally make a dent in the scale . . . .

Leave a Comment more...

Bacon Stuffed Chicken

by on Apr.12, 2012, under Dave's Must Haves

Bacon Stuffed Chicken Recipe

Ingredients

Two Chicken Breasts
3 Strips of Butcher Bacon (All good recipes contain bacon)
1/2 Onion (Any kind)
3 cloves garlic
2/3 Bag Baby Spinach 2 slices baby swiss cheese Salt

Try 1 Recipe

Preheat oven to 350.

Cut Bacon into .5″ pieces. Fry. Add onions & minced garlic. Cook with bacon and bacon grease till almost caramelized. Add spinach and saute.

While onions are cooking, make a slit in the chicken breasts. Add a slice of swiss in the slit.

When spinach is cooked, add it into slit, and close chicken breast. (I used toothpics to hold closed). Bake for about 30-45 mins at 350. (You can turn to broil at the end to crisp up the breast). Salt to taste.

Notes

  • Needed Salt. I thought the bacon would have enough for the spinach mixture: It did not.
  • Not enough bacon.
  • Not enough Cheese.

Pics

From Bacon & Spinach Stuffed Chicken

Try 2 recipe changes

  • Double the cheese.
  • Use 1″ instead of .5″ pieces of butcher bacon.
  • Salt spinach mixture.
Leave a Comment more...

Diet Time!

by on Feb.21, 2012, under Body Stats, Dave's Rants, Workout Logs

I’m done with my cruise, taking a break from CrossFit, and now it’s time to get back to business. I weigh about 30lbs more than I think I should. And, my muscles are shrinking . . . so, what should I do, when my shoulder can’t take any more CrossFit?

My requirements were pretty simple:

  1. Lose weight
  2. Don’t lose muscle mass

(And, yes, I know that it is extremely difficult to build muscle and lose fat at the same time)

I asked out on Fitocracy. I was looking for weight loss, and strength training. The guys seemed split about Stronglifts vs Starting Strength. And, one person mentioned Leangains, which I had googled before, but, their site was a bit confusing.

So, I took the time to read a bit more, learn a bit more, and decided that I would build a plan based on Starting Strength, Leangagins, and, my normal Primal Diet. There were two reasons I picked Starting Strength over Stronglifts:

  1. I have done Stronglifts before. And, while I did like it — I love new shiny things more 🙂
  2. Someone on Fitocracy mentioned that Starting Strength did not take as long as Stronglifts. And, I do remember Stronglifts taking a VERY long time.

The Food Plan

So, what exactly is my plan? Leangains is a fasting / feasting plan, with 8 hours of feasting, and 16 hours of fasting. I have to use a slightly modified plan, since I workout in the morning. So, following the Early morning fasted training plan here: I have come up with the following schedule:

Workout Days

5:00AM Wake-up, have 10g BCAA (or low carb protein) shake before I head to gym.
6:00AM Training.
8:00AM 10g BCAA
10:00AM 10g BCAA
12:00PM First meal of the day. Large meal, since it’s Post Workout Nutrition (PWN)
5-6PM Dinner — Try to make this meal lower carb, since it’s pre-fast.

Non Workout Days

12:00PM First meal of the day.
5-6PM Dinner — Try to make this meal lower carb, since it’s pre-fast.

General Diet Guideline

I’ll be following the Primal Blueprint as much as I can on the meals. I will allow carbs on the first meal, but I’ll try to get them all from fruits & vegetables. If some grains / tubers slip in, though, it will be ok. Particularly in the beginning of the diet. If I stall, I will start counting carbs, and limiting them more aggressively.

The Training

As I said before, I will be following Starting Strength for a workout plan. The only thing I’m going to be modifying is Bench Press. Since my little gym does not have a power cage, I’m going to be doing dumbbell press instead of bench. (So, it is good that I’m starting lower, since I can only climb in increments of 10lbs (5lbs/hand)). Here is my schedule:

Workout A

3×5 Squat
3×5 Dumbbell Bench Press
1×5 Deadlift

Workout B

3×5 Squat
3×5 Overhead Press
3×5 Power Cleans

Schedule

Here is my workout schedule. Every workout the weights go up.

MondayTuesdayWednesdayThursdayFriday
Week nWorkout ARestWorkout BRestWorkout A
Week n+1Workout BRestWorkout ARestWorkout B

My particular workout regimen is in a google doc here

Starting Stats

And, finally, some starting stats. I am at my heaviest (since moving to Utah) starting this diet. I left for a cruise at 220lbs, and I came back at 225. (It would have been worse, but I stuck to my strict diet of soft-serve and liquor).

Body Weight: 225.2
Bench: 225(1RM), 205(5RM)
Press: 155(1RM), 135(5RM)
Squat: 255(1RM), 245(5RM)
Deadlift: 315(1RM), 275(5RM)
Clean: 185(1RM), 135(5RM)

I’ll find a measuring tape and update my google docs measurements sometime today and tomorrow, so, more accurate stats can always be found there.

Week 1:

Leave a Comment more...

Learning to Fly . . urm . . I mean Ski

by on Jan.07, 2012, under Dave's Must Haves, Dave's Rants

I’ve been skiing a bit on old racing skis (180s) and Lange boots. It has been . . urm . . interesting.

Tammy has been hating the fit of her boots, so we got her some custom boots, with some adjustments, and me some boots too.

Tammy tried on a few, but finally found some comfortable Dalbello 2011 Raya 10’s

My boots are a bit more agressive than hers, because I like powder, and hitting little jumps 🙂 For boots, I got Tecnica Demon 110i’s.

For skis, we decided to have Tammy continue to use her rental shaped skis, until she is ready for an all mountain set of skis. For me, however, I needed something, and, why get shaped, when I can get something more all mountain. Dennis recommended S7’s, or, for my skill level, maybe S3’s. Eric, at the Lifthouse, agreed with the S3’s. But, Tammy and I liked the graphics better on the Scott Dozers, and, there wasn’t a lot of difference. They’re both rockered all mountain skis. So, I ended up with Scott Dozer A Version 12’s.

I can’t wait to try them out!

Leave a Comment more...

Six Week Paleo Challenge

by on Nov.28, 2011, under Body Stats, Dave's Must Haves, Workout Logs

The Rules

I just got finished doing a six week paleo challenge with my gym. The rules were very strict. We used the Whole 30 Plan, but did 42 instead of 30 days.

The rules I was most concerned with were:

  • No alcohol
  • No sweeteners of any kind, including stevia!

I was especially concerned because I had to deal with Halloween, a wine party, and, most importantly, Halloween parties!

Turns out, the parties weren’t that bad . . . but . . . I digress.

Hiding from sweeteners and artificial sweeteners completely was way harder than I thought. I eat 90% Primal, as my normal diet. So, eating paleo only meant:

  1. not cheating
  2. Getting rid of dairy
  3. Really not cheating (i.e. no legumes at all, including soybean oils)

I found out a bit later that sweet potatoes and coconut milk were allowed.

Also, allowed, were pre/post workout nutrition. So, my normal breakfast of a protein shake, and Surge Recovery, or Aftershock after my workouts was ok.

The Scoring

Finally, the scoring and penalties. We got one point for every paleo meal (maxed at 3 per day), one point for every workout (maxed at one per day), and, -2 points for every cheat item. (So, one night of binge drinking could undo a week of points!)

So, at most, four points per day. And, one final kicker: we had to do 10 burpees per cheat item. (On about the 4th week, Andrew raised this to 50 per item)

Contest Results

The first couple of weeks, I had no cheats. But, I then started having a beer when I hiked up runs, and went snowboarding, so I started averaging one cheat a week, towards the end.

I found that I didn’t really lose any weight. I really missed sweets. Giving up Diet Coke was easy, but, giving up the sweet treat of it, was not. So, I started eating 3-4 pieces of fruit a day, which killed my weight loss. Toward the end, I tried to limit myself to one fruit a day, which helped.

Here were the point results:

DatePointsNotes
10/12 – 10/2346No Cheats
10/24 – 10/3025One Cheat
10/31 – 11/0628
11/07 – 11/1323Two Cheats
11/14 – 11/2229Three Cheats
Totals151Six Cheats

I think I did pretty well. I’m pretty sure I won. But, I could be wrong. There could have been some quiet winner . . . 🙂

Real Results

Outside of the contest, what did I get out of the challenge?

First, I learned that I was still drinking way too many diet sodas. I’m very glad to be done with that. I’ve learned to drink unsweetened teas . . . many different varieties. I may start using a little stevia in some of them, but, for the most part, I drink them w/o sweeteners of any kind.

Second, I did learn that my sweet tooth can not be ignored. I’m not sure how I’m going to get past that one. Maybe a stevia sweetened tea every now and then will help.

Finally, I learned how much I normally cheat. And, how many foods they hide sugar in. Including breakfast sausage — you can NOT buy breakfast sausage w/o sugar. At least, I couldn’t find any.

Body Changes

As usual, I was a bit anal about measuring my body changes. Just before I started the diet, I carbed up a bit. So, I gained the obligatory 7 lbs of water weight. (Went from 215 -> 222.7 for the initial weigh in.) So, that came off almost immediately. But, then, it just sat there. The scale did not move again, until I cut out the fruit. I did, however, get my body fat measured, used my body fat measuring scale, and, whipped out the measuring tape. Here’s my changes over the challenge:

MeasurementOctober 12, 2011November 22, 2011
Weight222.7209.5
BMI (Computed)32.8830.93
Bodyfat (Crossfit Measured)30.3
Bodyfat (Scale)32.430.6
Neck15.515.5
Shoulders4846.5
Chest3937
Waist3534
Hips41.540
Arms13.514.5
Legs25.325
Calves1717
Total Inches234.8229.5

So, out of losing 5.3 inches overall, I still gained 1 inch in my arms (measured at biceps). That is pretty cool (I’m getting stronger at the same time that I’m losing weight & inches). I’m finally slightly under 36″ pants. Most 34’s fit now. Some 33’s. I’m looking forward to getting back into my 32s.

Fitness

We did Murph before and after the competition. AFTER the competition, I did my pullups w/o a band, so, I got Rx. That is a huge difference, but, it’s not very measurable. But, I also timed the first mile of each Murph, and I think those stats are even more telling than the overall time.

The first mile of my Murph in October took me 9:27. And, I was VERY proud of that time. After Murph, I paid attention again, and, my first mile was 8:36. That is a good testament of what I got out of Paleo. I did not train running, yet, almost lost a whole minute!

Conclusion

Now that I’ve done my Thanksgiving gorge, I’m looking forward to getting back into my Primal diet (I miss cheese), and finishing my loss, while keeping my strength. Also, I’ve been boarding 4 times this season, and I have yet to get tired.

Leave a Comment more...

Looking for something?

Use the form below to search the site:

Still not finding what you're looking for? Drop a comment on a post or contact us so we can take care of it!