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1/31/2006 9:55:17 PM

fit 24 off of capitol blvd.

open 7 days a week. open monday from 6am strait through to friday at 8pm. (24 hours on monday-thursday). friday til 8pm, saturday til 8pm and sunday til 8pm.

has bball court, boxing area, aerobics place. and weight room of course

1/31/2006 11:37:48 PM

A 24 hour gym would be perfect. Well, it would have been more perfect a year ago when I was working really odd hours.

1/31/2006 11:42:22 PM

I just got home from CarMichael... I had ot make a stop at China Queen and Ruckus for a drink while I wait for my chinese

1/31/2006 11:46:39 PM

hmm post work-out beer and chinese food--- NOT GOOD we're gonna have to do something about that diet of yours missy

1/31/2006 11:56:28 PM

ha ha I can't believe I got tipsy on one rum and coke... thats great... I'd a cheap drunk ... after i workout... note to self

1/31/2006 11:57:27 PM

SHAME ON YOU

1/31/2006 11:58:58 PM

ha ha I know... ok time for a shower.. I smell bad

1/31/2006 11:59:34 PM

I was exhausted before I ever started my workout today. I hope it was worthwhile to go in like that.

2/2/2006 8:57:55 PM

is there a rule of thumb for how many additional calories are burned for each pound of added muscle mass?

2/2/2006 9:05:54 PM

so, no?

2/2/2006 9:34:09 PM

i need to stop gaining muscle.
time to just keep it toned

2/2/2006 9:35:25 PM

not really. the body can turn a pound of muscle into 800 calories for energy expenditure during starvation periods, so I would imagine that means the body needs roughly 1150 calories of protein over maintenance to build a pound of muscle. not all proteins are equally usable by the body though, and the body is finicky about how fast it will build muscle.

2/2/2006 9:44:25 PM

maybe i didn't say that right

let's say you have already added 1 pound of muscle......how many calories are burned in maintenance of that pound?

2/2/2006 9:46:31 PM

every pound of new muscle will boost your BMR by 50 calories.

2/2/2006 9:49:29 PM

haha, the answer is easier when the question is clear

and damn, that's more than i expected

[Edited on February 2, 2006 at 9:50 PM. Reason : .]

2/2/2006 9:50:11 PM

my biceps shouldn't feel that tight after a workout. I'm going to have to investigate into some new stretching techniques before I tear a tendon.

2/3/2006 7:43:04 PM

make sure your stretches arent like 15 seconds.

2/3/2006 7:48:13 PM

I usually try to hold my stretches for a minute, but only after my workout. I never stretch cold.

2/3/2006 8:10:25 PM

pussies

i am the man

2/3/2006 8:35:01 PM

i do before mainly. and in between.

when i run, i stretch before, then get my legs warm then stretch again

2/4/2006 2:55:03 AM

i dont stretch

because im the man

2/4/2006 3:26:30 AM

Groan, it's motherfucking chest day and I still feel like I might shit myself from the excess amount of chili consumed last night.

2/6/2006 7:24:46 PM

I either need to quit using dumbbells in my chest routine or find another gym.

2/6/2006 8:21:09 PM

ran 2 miles. did some biceps today.

time for run conditioning tomorrow. we are in the weight room. lets see what we accomplish there.

2/6/2006 10:43:50 PM

2/6/2006 10:44:30 PM

2/6/2006 10:53:41 PM

2/6/2006 10:54:06 PM

2/6/2006 10:54:15 PM

One legged squats bitch, be a real man

2/6/2006 10:55:04 PM

What's the best way to pack on mass in the chest? I do bench, incline, decline, and fly but I never seem to build a bigger chest despite gaining strenth. Suggestions?

2/6/2006 10:55:54 PM

breast augmentation

fag

2/6/2006 10:56:41 PM

2/6/2006 10:57:39 PM

cut back on how much you're doing and just go all out on the exercise you stick with. You're probably overtraining if you do all that in a single workout.

2/6/2006 10:58:48 PM

^

2/6/2006 11:00:02 PM

I'll give that a shot. I've considered dropping the decline anyway because it bugs my shoulder.

2/6/2006 11:02:25 PM

Thinking of changing my max rep day to a speed day

2/6/2006 11:11:44 PM

do you mean max rep or rep out day?

2/6/2006 11:14:38 PM

Max Reps of the same weight, like you take 135, 175 or 225 and do as many reps as you can.

2/6/2006 11:20:55 PM

you're not supposed to be going to failure on your high rep day in Westside Barbell anyway. speed reps fit better into that program.

2/6/2006 11:31:04 PM

^Thats why I might change it. This has been a pretty solid program for me thus far.

2/6/2006 11:39:56 PM

TIME

2/7/2006 7:11:34 PM

grape juice and strawberry flavored protein powder is a delicious combination.

2/7/2006 8:43:34 PM

today i ran 4 miles on the track and did some ab work out and leg work out... Saw lots of eye candy oooo weeeee

2/7/2006 10:25:20 PM

uh i wasnt running

2/7/2006 10:25:50 PM

oh i saw some eye candy alright wooooo weeee

2/7/2006 10:27:31 PM

i ran for ten minutes instead of the usual five

wasnt even tired really

i find that very odd

did bench, incline, decline, and lat pull downs or some shit

then i felt like going home so i did

2/7/2006 10:29:07 PM

i hope it gets warm fast.

god damned running outside freezing my ass off is not cutting it. plus its freakin windy

2/8/2006 12:33:42 AM

Peh, running, I spent an hour giving 5 tips on the bean bag.

2/8/2006 12:35:57 AM

set em up

2/8/2006 10:49:05 AM