Close Safari.

Download and install PlistEdit Pro 1.5 from Apple for free (Mac OS X 10.5.8 or later) http://www.apple.com/downloads/macosx/development_tools/plisteditpro.html

Open your Macintosh HD and browse to Library => Preferences and open com.apple.Safari.plist in PlistEdit Pro (should be the default action).

Expanded out Root by clinking on the triangle icon and click on the word Root to highlight it.

Hit the “New Child” button, enter AlwaysShowTabBar for the name, set the Class drop down to Boolean and the Value to Yes.

Select File in the menu bar and hit Save.

Open Safari and you will notice the tab bar is always open.

Back and shoulder day.

cycling
Set 1, 10(Duration), 145(Avg HR)
situp
Set 1, 0 lb for 10 reps inclined
Set 2, 0 lb for 10 reps inclined
Set 3, 0 lb for 10 reps inclined
dumbbell shoulder press
Set 1, 30 lb for 10 reps
Set 2, 50 lb for 10 reps
Set 3, 30 lb for 10 reps
kettle bells bent over row
Set 1, 24 lb for 10 reps
Set 2, 40 lb for 10 reps
Set 3, 40 lb for 10 reps
upright row
Set 1, 100 lb for 12 reps
Set 2, 120 lb for 12 reps
Set 3, 120 lb for 12 reps
shrug
Set 1, 80 lb for 12 reps
Set 2, 100 lb for 10 reps
Set 3, 80 lb for 12 reps
lat pulldown
Set 1, 87.5 lb for 12 reps
Set 2, 112.5 lb for 5 reps
Set 3, 87.5 lb for 10 reps
cable straight arm pulldown
Set 1, 50 lb for 12 reps
Set 2, 90 lb for 10 reps
Set 3, 70 lb for 12 reps
dumbbell lateral raise
Set 1, 30 lb for 10 reps
Set 2, 50 lb for 4 reps
Set 3, 50 lb for 10 reps

Workout Summary: 02Feb10
cycling
Set 1, 20(Duration), 150(Avg HR)
situp
Set 1, 0 lb for 11 reps inclined
Set 2, 0 lb for 11 reps inclined
Set 3, 0 lb for 11 reps inclined
cable crossover
Set 1, 100 lb for 10 reps
Set 2, 100 lb for 10 reps
Set 3, 100 lb for 10 reps
arnold press
Set 1, 50 lb for 10 reps
Set 2, 50 lb for 10 reps
Set 3, 50 lb for 10 reps
dumbbell incline bench press
Set 1, 50 lb for 11 reps
Set 2, 50 lb for 11 reps
Set 3, 50 lb for 11 reps
dumbbell side bend
Set 1, 25 lb for 12 reps
Set 2, 40 lb for 12 reps
Set 3, 40 lb for 12 reps
toe touch
Set 1, 0 lb for 10 reps
Set 2, 0 lb for 10 reps
Set 3, 0 lb for 10 reps
bar upright row
Set 1, 50 lb for 10 reps
Set 2, 50 lb for 10 reps
Set 3, 50 lb for 10 reps
pulse up
Set 1, 0 lb for 10 reps
Set 2, 0 lb for 10 reps
Set 3, 0 lb for 10 reps

Copied and pasted:

Workout Summary: 31 Jan 10

cycling
Set 1, 10(Duration), 150(Avg HR)
situp
Set 1, 0 lb for 10 reps
Set 2, 0 lb for 10 reps
Set 3, 0 lb for 10 reps
triceps kickback
Set 1, 15 lb for 10 reps
Set 2, 15 lb for 10 reps
Set 3, 15 lb for 10 reps
Set 4, 15 lb for 10 reps
Set 5, 15 lb for 10 reps
Set 6, 15 lb for 10 reps
standing biceps curl
Set 1, 60 lb for 12 reps
Set 2, 70 lb for 10 reps
Set 3, 60 lb for 10 reps
crunch twist
Set 1, 0 lb for 10 reps
Set 2, 0 lb for 10 reps
Set 3, 0 lb for 10 reps
Set 4, 0 lb for 10 reps
barbell bench press
Set 1, 65 lb for 11 reps
Set 2, 75 lb for 10 reps
Set 3, 75 lb for 10 reps
clam
Set 1, 0 lb for 10 reps
Set 2, 0 lb for 10 reps
dumbbell lateral raise
Set 1, 30 lb for 11 reps
Set 2, 30 lb for 11 reps
Set 3, 30 lb for 11 reps

My current time working out is spent working out 20 minutes on the bike and 40 minutes lifting weights and using the resistance machines. I have a basic set of lifts that I do every day but nothing special. What I really need is a good lifting plan, does anyone know where I could find one?

After seeing the picture of her cute little face on the ultrasound it really hit me that I am going to be a father soon. While I like to think I live my life rather responsibly there are a few things I would like to change before the baby is born and number one on that list is fitness. While I am not obese by any means I would like to drop some fat-pounds and put on some muscle before I become a father.

So here I begin using this blog as a driver to record each day that I work out posting my successes along with my struggles and hopefully get some advice on the way from you, my readers.

The goals and terms of my fitness plan are thus:

Workout 3-4 days a week starting

1 hour per workout

20 minutes of cardio

40 minutes of weight training

I’ll post more on day two including my current workout plan.

Maria and I had been a one-car-family for over a year now, but that all changed this past weekend. Late 2007 my former whip, a 1992 Acura Intergra became increasingly unstable and eventually died.  Having stuggled with only one car to make it to work, conflicting appointments and events we decided it was time to upgrade the Straatsma family line of cars. Before we began the long search we sat down and made a list of requirements and a secondary wish list of ‘dream features’. Here is the final list:

Requirements:

• Some form of traction control for winter driving
• Significantly More storage space than the Camry
• Medium to Large size with a high safety rating
• Comfortable seating for at least 5
• General Hotness

Wish List:

• All-Wheel or 4-Wheel Drive
• Crossover or SUV
• Decent Fuel Efficiency (20+ City and 24+ highway MPG )

We initially started looking at the Buick Rendezvous but decided that they were a little overpriced and the selection was not that good. That’s when we stumbled across the Ford Explorer at a local dealer. We initially looked at a black 2002 and Silver Birch 2005. Amazingly the 2002 had less millage than that 2005. However, not only was the 2005 Explorer in better shape it also had AdvanceTrac traction control and a better gas millage all while costing less than the 2002.

Here is the scenario; you are stuck on a desert island with a solar powered CD-player and only one mix CD to list to, what songs would you pick? The rules are basic; you are limited to 10 tracks and no two tracks from the artists.

Here’s my top 10, in order:

01. Sneaker Pimps – Half Life

02. Collective Soul – She Said

03. Red Hot Chili Peppers – Under the Bridge

04. All-American Rejects – Move Along

05. Massive Attack – Butterfly Caught (RJD2 Remix)

06. Linkin Park – Bleed It Out

07. INXS – Need You Tonight

08. Counting Crows – Hanginaround

09. Bush – Machine Head

10. Tomoyasu Hotei – Battle Without Honor or Humanity

Now let’s see your list, feel free to post them in comments.