(65 unread) - jdr1228 - Yahoo Mail: Kent Rose
Today at 11:11 AM
To
Joe Rose
CR5 can pump @ JCAMP is pumping:
1bbl/3.33min = 432.432432bbl/day
@90#
This pump has been in service for years so is probably significantly less efficient than a new one.
Friday, May 30, 2014
Thursday, May 29, 2014
Wednesday, May 28, 2014
The 50s and Beyond Workout: EXERCISE
The 50s and Beyond Workout: Men's Health.com
SPLIT YOUR WORKOUT LIKE THIS
Flexibility: 20 minutes
Strength: 20 minutes
Cardio: 20 minutes
FLEXIBILITY
Foam rolling: 10 minutes
Kneeling hip flexor stretches: 10
Lateral squats: 10
Wall hamstring stretch: 10
Doorway pec stretches: 10
Bridges: three 10-second holds
Bosu-ball drills: progress to one leg
STRENGTH
Pushups: 3 sets of 10 to 20
Split squats: 3 sets of 12; add dumbbells when you master the form
Lunges: 3 sets of 12
Front pulldowns: 3 sets of 12
CORE
Planks: 3 reps; hold for 30 to 60 seconds
Side planks: 3 reps; hold for 10 seconds on each side
CARDIO
Alternate running, rowing, and bicycling intervals. Start with a
5-minute warmup; then do five 60-second sprints, with 2 minutes rest.
Mix in steady-state days during which you just bicycle, row, or run for
20 minutes at a pace slower than 70 percent of your maximum heart rate.
SPLIT YOUR WORKOUT LIKE THIS
Flexibility: 20 minutes
Strength: 20 minutes
Cardio: 20 minutes
FLEXIBILITY
Foam rolling: 10 minutes
Kneeling hip flexor stretches: 10
Lateral squats: 10
Wall hamstring stretch: 10
Doorway pec stretches: 10
Bridges: three 10-second holds
Bosu-ball drills: progress to one leg
STRENGTH
Pushups: 3 sets of 10 to 20
Split squats: 3 sets of 12; add dumbbells when you master the form
Lunges: 3 sets of 12
Front pulldowns: 3 sets of 12
CORE
Planks: 3 reps; hold for 30 to 60 seconds
Side planks: 3 reps; hold for 10 seconds on each side
CARDIO
Alternate running, rowing, and bicycling intervals. Start with a
5-minute warmup; then do five 60-second sprints, with 2 minutes rest.
Mix in steady-state days during which you just bicycle, row, or run for
20 minutes at a pace slower than 70 percent of your maximum heart rate.
Monday, May 26, 2014
Sunday, May 25, 2014
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