Empires only exist by war.

They live on aggression and exploitation.

We may admire empires, but forget their modus operandi.
The outer forms are different,
but the inner forms are the same.

It is from the inner forms,
that the outer forms grow.

Training Warm-Up

Cardio 5 min very light
  • Bike, treadmill, rower, jump rope 

Leg Swings 10x
  • Swing leg back / front 
  • Swing leg side / side

Kneeling Hip Stretch 10x sec
  • Kneel and push hips forward 
  • Arm over head stretch opposite side

Groin Stretch 10x  sec
  • Spread feet wide, shift weight one side
  • Use hands for support if need

Arm Swings 10x reps
  • Arm circles 
  • Arm swings

Shoulder Stretch 10x reps
  • Arms straight, use band arch over head and back
  • Reduce hands width to progress

Shoulder Mobility 10x reps
  • Band, cable machine, dumbbell for resistance
  • Arm straight to side, bend elbow to 90 degrees
  • Rotate until forearm vertical, then back down
  • Front and side raises with straight arm

Hip / Low Back Mobility: 10x sec
  • Lay on back, form cross with arms at side 
  • Move leg, toe touch your opposite hand
  • Lay on back, bend knee 90 degrees
  • Move knee to floor, keep shoulders on floor

Foam Roll 10x reps
  • Quads
  • Hip Flexors
  • IT band
  • Hamstrings
  • Glutes
  • Low back
  • Upper back



Lenovo ThinkPad T530



Rrecently purchased a Lenovo T530 on ebay, to replace the ancient Siemens laptop, which gave up the ghost. The T530 was in excellent condition, as advertised. Before buying, I checked the T530 would run Debian Linux to ensure I would have no driver / hardware issues, as I had in the past.

The ThinkPad runs smooth and quiet, with fairly good response to input. The keyboard has a nice feel, akin to a desktop keyboard. It comes fitted with a 370GB hard disk which is a little slow and detracts from the machines capabilities.

I ordered an upgrade to the stock RAM, increasing it from 4GB to 12GB. After some research, I decided to replace the 370GB spinner with a Samsung 850 EVO 250GB SSD. The extra RAM and SSD will considerably increase machine speed. 250GB will be okay, as I don't need a lot of on-board storage, preferring to use cloud storage.

The ThinkPad comes with Windows 7 installed, which was immediately wiped. The Debian install ran flawlessly and completed in 30 mins.

The T530 has an Intel Centrino Ultimate-N 6300 wifi adapter. Debian does not carry closed drivers as part of its Free / Open Source operating system.

Debian Wiki getting wifi operational:
https://wiki.debian.org/iwlwifi

YouTube video - RAM upgrade:
https://www.youtube.com/watch?v=DDPvnlqKTK0

YouTube video - SSD upgrade:
https://www.youtube.com/watch?v=ahKumy-9Fbw&t=33s

Lenovo T530 Specification:
Screen Size 15.6 inches
Max Screen Resolution 1600x900
Processor 2.6 GHz Intel Core i5
RAM 4 MB DDR3 SDRAM
Hard Drive 500 GB mechanical_hard_drive
Graphics Coprocessor Intel HD Graphics
Chipset Brand intel
Wireless Type 802.11abg, 802.11 a/b/g/n, 802.11A
Average Battery Life (in hours) 9.1 hours
Other Technical Details
Brand Name Lenovo
Series ThinkPad T530
Item model number 23595JU
Hardware Platform PC
Operating System Windows 7
Item Weight 7 pounds
Product Dimensions 14.7 x 1.4 x 9.7 inches
Item Dimensions L x W x H 14.68 x 1.4 x 9.65 inches
Processor Brand Intel
Processor Count 1
Computer Memory Type DDR SDRAM
Hard Drive Interface Serial ATA
Hard Drive Rotational Speed 7200 RPM