Qweco.com | Formerly qwe.com | Andrew Russell

QWECO.COM

Q-W-E are the 1st three
letters on the keyboard!

(It's easy to remember!)

Quality Web Engineering

If you know me, you've probably noticed that my web site isn't at QWE.com any more. In February I had to move it to qweco.com. I also had to change web hosting companies, but I tried to pick a new domain that would help people find me easily.

My time has been at a premium since I started challenging new job at a fast growing, capital management company, so I'm using QWECO.com as my "Pictures" homepage for a while.

If you don't know me, this will all be rather boring. This website is mostly for my family and friends. If you live in Central Iowa or are searching for pictures of one of the places that I've visited, then you might find something cool here!

Andrew Russell's Picture Archive:

Filipino-American Association of Iowa Pig Roast Event Photos

Newest Pictures on Google's Picasa:

Roadtrip to the Titons, Yellowstone & Olympic Park (WA) -- Oct 4, 2008
Virgilia Hanging out at Jordan Creek Mall -- Jul 12, 2008
Virgilia's Citizenship Swearing-in Ceremony -- Jul 3, 2008
Virgilia's Birthday Party -- Jun 26, 2008
South Dakota Road-Trip to the Black Hills and Badlands -- Apr 24, 2008
Virgilia in the Philippines (Week 1) -- Oct 16, 2007
Virgilia in the Philippines (Week 2) -- Oct 23, 2007
Virgilia in the Philippines (Week 3) -- Oct 30, 2007
Andrew & Virgila's - Weekend in Black Hills -- Aug 11, 2007
2007 Iowa State Fair -- Aug 9, 2007
Andrew & Virgilia Around Des Moines -- May 19, 2007

Other pictures are in chronological order:

Andrew Russell's Early Life -- 1973-1990
Various Russell Family Pictures -- 1983-1999
Various Winfield-Mt. Union (WMU) Highschool Photos -- 1988-1991
Senior Pictures -- 4/01/91
Adventure Land -- 7/24/93
Drake 1994 Homecoming Dance -- 10/15/94
Spring Internet World '97, Los Angeles, CA -- 3/12/97
Penny (puppy) & Family Picture -- 5/12/97
White Buffalo Resort (Ozarks - Mt. Home, AK) -- 5/27/97
White Buffalo Resort (Ozarks - Mt. Home, AK) -- 4/5/98
Henry Doorley Zoo, Omaha, NE -- 5/14/98
Apartment Fire Pictures -- 8/22/98
Botanical Garden in Des Moines, IA -- 2/4/99
Spring Flowers from Garden -- 3/25/99
Worlds Largest Trivia Contest -- 4/24/99
More Botanical Garden Pictures -- 4/24/99
St. Paul Zoo -- 5/1/99
World of Fun, Kansas City, MO -- 7/24/99
Montana Trip 1999 -- 7/24/99
Ozark's Vacation -- 7/27/1999
- Pictures with Andrew
- Scenery
- Artistic Shots
My Townhouse
Cruise Pictures -- 9/29/99
- Pictures of Andrew
- Food Pictures This is Fantastic!a
- New Friends
- Bahama Scenery
- Pictures of Valerie
1999 Christmas -- 12/27/99
- Parent's House
- Brother's House
- Best Xmas Pictures
My Cats -- T.J. (Ragdoll Tom) & Tessa (White Mix-breed Queen)
- T.J at 14 Weeks -- 1/2/2000
- T.J at 16 Weeks -- 1/15/2000
- T.J at 17 Weeks -- 1/22/2000
- T.J. & Nala -- 3/3/00
- T.J. (6 months) Meets Tessa (7 Weeks) -- 5/07/2000
- T.J and Tessa Day 2 -- 5/08/2000
- T.J and Tessa Week 1 -- 5/15/2000
- T.J and Tessa Week 2 -- 5/21/2000
- Tessa & T.J. -- 8/13/00
- Tessa -- 10/23/00
- Christmas Cat Pictures -- 12/25/00
- Tessa Burns her paw! -- 6/04/2001
- TJ and Tessa 18 Months -- 07/07/01
- More Pictures of TJ and Tessa -- 09/01/01
Building a Nautilus Sleep Air Bed -- 6/7/2000
(Includes a comparison of Nautilus Sleep Systems Air Bed VS Select Comfort Air Bed)
Renaissance Faire of the Midlands, Council Bluffs, IA -- 6/9/2000
Cariban Scenery -- 9/29/99
Winterset Covered Bridge Festival -- 10/15/99
Bearded Andrew -- 8/13/00
Dice Pictures -- 10/9/00
2000 Christmas -- 12/25/00
- Family Pictures
- My Parents Victorian House
- My Cats
- My Place
Vacation to Gala Resort -- Playa Del Carmen, Mexico -- 4/23/01
Pictures of Andrew Russell -- 6/02/01 to 6/16/01
Andrew's New Glasses -- 6/4/01
Omaha Zoo With my Mother -- 6/10/01
Jeff & Heidi Sass Wedding -- 6/16/01
- Page #1
- Page #2
- Page #3
Iowa Farmland near Stratford Iowa -- 6/17/01
Moffit Lake -- West Des Moines, IA:
- Moffit #1 -- 8/20/00
- Moffit #2 -- 6/8/01
- Moffit #3 -- 6/24/01
- Moffit #4 -- 7/07/01
- Moffit Lake #5 -- 08/14/01
Dolliver State Park (Iowa) -- 6/10/01
Andrew's Townhouse -- 07/07/01
Old Market Car Show, Omaha Nebraska -- 07/28/01
Des Moines River Park -- 08/01/01
Crooked Creek Boat Races, Winfield Iowa -- 08/03/01
Sunrise Pictures off of I-35 -- 09/07/01
Trivia Planning - Meeting -- 09/07/01
Trivia Planning, Post-Party -- 09/08/01
Trivia Planning, Camping Trip -- 09/09/01
September 11th Terrorist Attack Pictures -- 09/11/01
TJ the cat at Moffit Lake -- 10/03/01
My Fiance Virgilia & I in the Philippines -- 12/20/01
Valentine Pictures from my Fiance, Virgilia -- 02/14/02
Virgilia's Trip to Manila for a Visa Seminar -- 02/28/02
Philippines Trip to Escort Giegie to the USA -- 06/26/02
Andrew & Gie-gie's Wedding Pictures -- 7/13/02
Andrew & Giegie's Home -- 08/05/02
Henry Doorley Zoo, Omaha NE -- 08/17/02
Dolliver State Park in Lehigh, Iowa -- 08/29/02
Virgilia's Family in the Philippines -- 10/15/02
2002 Thanksgiving at Parents House -- 11/28/02
Giegie & Iowa Fall Scenery -- 11/30/02
Our Christmas Tree & Giegie's New Hairstyle -- 12/11/02
Our friends, Norman & Anabella's Wedding Photos -- 12/07/02
Family Christmas Picures at Parents House -- 12/25/02
Giegie's Family in the Philippines -- 12/28/02
Andrew's various hairstyles and pictures of us with cats -- 1/19/03
Valentines Day Pictures -- 2/14/03
Giegie's First Big Snow Fall -- 2/15/03
Hiking and exploring caves in the Arkansas Ozark Mountains. -- 3/22/03
Our House on the day we met our new friend Helen! -- 4/01/03
Giegie with Alice, the young girl that she babysits -- 4/01/03
Andrew, Dave, Ophelia, Helen & Giegie at the Pella Tulip Festival in Pella, Iowa -- 5/03/03
Giegie's New Spring & Summer Clothes for 2003! -- 5/8/03+
Dave & Ophelia Simms Wedding -- 5/10/03
Colorado - 180 degree Panoramic Photos -- 05/26/03
Black Hills - 180 Degree Panoramic shots -- 05/27/03
Doliver State Park 180-Degree Panoramic Photos -- 05/31/03
Colorado - Road Trip Pictures -- 05/26/03
Colorado - Garden of the Gods -- 05/26/03
Colorado - Victor Colorado & Fortune Club Hotel -- 05/26/03
Colorado - Scenery without people -- 05/26/03
Black Hills National Park, South Dakota -- 05/27/03
Black Hills - Lakes & Streams -- 05/27/03
Black Hills - Needles Scenic Highway -- 05/27/03
Black Hills - Scenery without people -- 05/27/03
Black Hills - Mt. Rushmore National Monument -- 05/27/03
Black Hills - Evan's Plunge in Hot Springs, South Dakota -- 05/27/03
Black Hills - Crazyhorse Monument -- 05/27/03
Wall Drug in Wall, South Dakota -- 05/27/03
Camp Dodge & Saylorville Lake Spillway -- 05/31/03
Dolliver State Park - Gie-gie, Helen & Ophelia Swimming -- 05/31/03
Dolliver State Park Hiking & Playground -- 05/31/03
Hot Tub Party with 3 Filipinas at Helen & Phil's House -- 05/31/03
Our Saturn L300 Series Car -- 08/06/03
Filipino-American Association of Iowa Pig Roast -- 08/16/03
Renaissance Fair in Avoka, IA -- 10/04/03
Vala's Pumpkin Patch in Gretna, Nebraska -- 10/04/03
The Acebes Family Home in Digos City, Philippines -- 2/01/04
Virgilia & Friends have a Photoshoot! (Ophe, Helen, and Elcid) -- 1/22/05
Andrew & Virgilia Black Hills Road Trip -- We visit the Wall Drug, The Black Hills, The Needles, and Custer State Park in South Dakota for Giegie's Birthday! -- 6/20/05
Andrew & Virgilia's Trip to Washington DC -- 4/6/2006
Virgilia & Miggie visit Omaha's Henry Doorly Zoo -- 8/13/2006
Andrew & Virgilia Around Des Moines -- 05/19/07
2007 Iowa State Fair -- 8/9/2007
Andrew & Virgila's - Weekend in Black Hills -- 8/11/07
Virgilia in the Philippines (Week 1) -- 10/16/07
Virgilia in the Philippines (Week 2) -- 10/23/07
Virgilia in the Philippines (Week 3) -- 10/30/07
South Dakota Road-Trip to the Black Hills and Badlands -- 4/24/2008
Virgilia's Birthday Party -- 06/26/08
Virgilia's Citizenship Swearing-in Ceremony -- 07/03/08
Virgilia Hanging out at Jordan Creek Mall -- 07/12/08
Roadtrip to the Titons, Yellowstone & Olympic Park (WA) -- Oct 4, 2008

All Digital Pictures before 1/1/2003 were taken with a Kyocera Yashica Samurai 1300DG digital camera. Photos between 1/1/03 and 12/30/05 were taken with a Cannon PowerShot S50 5.0MP Camera. Between 1/30/06 and 9/1/08 I used a Powershot SD500 7.0MP Camera. The Web Photo Galleries were created using the automated features of Adobe Photoshop.

Why did I choose QWECO.com?

When I sat down in 1995 to pick a domain, those where the first three letters I saw on my keyboard. Since then hundreds of people have asked me, "Why Qwe.com?" Here's what I say:

Thew origional Qwe.com enabled you to Quit Worrying about Everything in your Queer Work Environment and Quest for Wizened Enlightenment. Enjoy a Quick Weird Experience that will leave you Quivering With Excitement as you witness my Quality Web Engineering! (Quite a Worthless Explanation? Quote Writting Eludes me.)

The new qweco.com was just a short domain (5-letter instead of 3-letter) that was a throwback to my origional domain name.

Fitness Frenzy

What's new? I completed an instensive, 15-week fitness program 15 in mid-2007:

I've used the Body-for-life regiment of HIIT (High Intensity Interval Training) six days a week. The system alternates between 50-minute lifting sessions and 20-Minute Aerobic Sessions. In total, I lost 24 pounds of body fat and gained 16 pounds of lean muscle.

The program has four key facets -- Exercise, Rest, Clean Eating and Supplementation. The clean eating requires about 6 small meals a day. I eat three 325-400 calorie meals and three 200-240 calorie snacks. The goal is to balance Carb and Protein intake while minimizing fat. The major supplement is "Protein" since it's hard to get 100g of protein a day without shakes or bars. My meal breakdowns equate to about 105g Protein, 105g Carb and 20-25g of fat a day for a total of about 1900-2100 cal.

Each workout buns about 350 cal regardless of the type (aerobic or weight), and I do not count carbohydrates from insoluble fiber (since it can't be digested) or fat from supplements (like Omega-3 Fish Oil, Omega-6 Borage Oil or CLA) in my dietary calculations. A diet too low in fat causes dry skin and a variety of recovery-related problems.

How cool is that? See my stats below:

15 Week Comparison:: Ending weight: 156.2 lbs; Weight Change: -9.8 lbs (-5.9%)

15-week Comparison:
: Starting lean bodyweight: 121.5 lbs; Starting bodyfat: 44.5 lbs; Ending lean bodyweight: 136.7 lbs; Ending bodyfat: 19.5 lbs; Muscle gain: 15.2 lbs; Fat weight lost: 25.0 lbs bodyfat

Week #	Weight	Bodyfat %	Neck	Chest	Biceps	Forearms	Hips	Waist	Thighs	Calves
0	166.0lb	26.8%	15.50in	39.00in	12.00in	11.00in	37.30in	35.35in	22.60in	15.00in
1	164.0lb	26.5%	15.50in	39.00in	12.00in	11.00in	37.25in	35.25in	22.50in	15.00in
2	163.0lb	26.3%	15.50in	39.00in	12.50in	11.00in	37.00in	34.50in	22.25in	15.00in
3	162.0lb	26.1%	15.50in	39.25in	13.00in	11.00in	37.00in	34.25in	22.00in	15.00in
4	158.6lb	25.6%	15.50in	39.00in	13.50in	11.50in	36.75in	33.75in	21.00in	15.50in
5	158.0lb	25.5%	15.50in	39.25in	13.65in	11.75in	36.50in	33.62in	20.75in	15.62in
6	157.2lb	25.4%	15.50in	39.25in	14.00in	12.25in	36.00in	33.50in	20.50in	15.75in
7	158.0lb	25.5%	15.50in	39.25in	14.25in	12.50in	36.00in	33.50in	20.50in	15.75in
8	157.8lb	25.5%	15.50in	39.25in	14.25in	12.50in	36.00in	33.50in	20.50in	15.75in
9	156.6lb	25.3%	15.50in	39.37in	14.50in	12.50in	35.80in	32.50in	20.50in	15.75in
11	155.2lb	25.1%	15.50in	39.42in	14.50in	12.50in	35.75in	32.25in	20.50in	15.75in
12	154.8lb	25.0%	15.50in	39.5in	14.50in	12.75in	35.50in	32.00in	20.50in	15.75in
13	154.0lb	24.9%	15.50in	39.62in	14.50in	12.75in	35.50in	32.00in	20.50in	15.75in
15	155.8lb	12.5%	15.50in	39.62in	14.50in	13.25in	35.00in	31.50in	20.50in	15.75in
16	156.2lb	12.5%	15.50in	39.75in	14.50in	13.25in	35.00in	31.25in	20.50in	15.90in
Week 15 BodyFat Note: Finally got some fat calipers instead of using electronic-resistance scale measurements. My true Bodyfat percentage is actially somewhere between 9-12.5% according this more accurate measureing method! Woo-Hoo!

Contact Andrew Russell:

Telephone Numbers:: Home: We only use Cell Phones now!; Andrew's Mobile: (515) 779-6906; Virgilia's Mobile: (515) 327-1761
Address:: Andrew Russell
1800 Grand Ave, Apt 282
West Des Moines, IA 50265 USA
[MAP1 | MAP2 ]
Email Addresses:: Home: andrewr@mchsi.com

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