I'm walls1441 and i condone the use of page 48.

9/10/2008 11:39:46 AM

ohh shit... doing ribbon cuttings now...

when can your run for Governor ?

9/10/2008 11:44:39 AM

I'm working out at Carmichael Gym today....

9/14/2008 12:06:28 PM

caught up on sleep

9/14/2008 5:11:37 PM

is by far my least favorite smiley

9/14/2008 5:12:33 PM

?

9/14/2008 5:15:58 PM

is my favorite! how did you know

9/14/2008 5:16:46 PM

oh shit nscugirl didnt work out so now its begonias turn!!

9/14/2008 5:17:36 PM

Going to absolutions at 6 and then running 6 miles whenever the heat doesn't own the world

9/14/2008 5:18:43 PM

walked to and from the panthers stadium

9/14/2008 6:44:55 PM

nothing.... fail

but i need a reasonably priced gym that has tanning included in the price

9/14/2008 6:46:35 PM

^ Planet Fitness $20 a month includes tanning - most gyms 24 hours.

9/14/2008 7:40:19 PM

1 hour on the rock wall followed by cross fit at #115

9/14/2008 8:06:37 PM

I've had to take an unplanned week off. I'm hoping to lift tommorrow, but I'm thinking I should proably do a bodyweight day to see if I'm ready yet.

9/14/2008 8:26:53 PM

I'm giving myself a greenlight to lift

9/16/2008 1:26:27 AM

good luck man.... whats wrong ??

9/16/2008 6:41:28 AM

crazy bad cold/flu/sinus infection that I still can't seem to shake

9/18/2008 1:10:09 AM

I've lost 4 kilos since I started going back to the gym this month

9/18/2008 1:15:10 AM

walk up the steps to the 9th floor of the DH Hill after tennis class while carrying lots of books.

9/18/2008 1:18:36 AM

finally got back in the gym after a month. feels great. everyday again, here i come.

9/18/2008 1:24:38 AM

went to the gym and did some circuit training...

I need to get off my ass more often

9/18/2008 10:30:00 AM

i need to join a new gym

9/18/2008 10:38:12 AM

I did squats and deads yesterday. taking today off as I'm going to some function later where there will be lots of BBQ and alcohol.

9/18/2008 10:39:13 AM

Overhead Squats
Front Squats
Push Press

30 Clean & Jerks (135lbs) for time - 9min. 3sec.

9/18/2008 3:33:48 PM

I ran 3 miles at lunch

9/18/2008 3:42:14 PM

Undoing 389 days worth of damage is a bitch.

9/18/2008 4:18:23 PM

GRRRR My one-rep max for bench press went from 210 - 135! TOO MUCH CARDIO!

9/18/2008 8:50:44 PM

ran 10 miles

9/18/2008 8:51:49 PM

i been giving my hands a work out as of late lol lol

9/18/2008 8:52:21 PM

DNL!

9/18/2008 8:52:44 PM

25 minute random hill treadmill
5lb squatting hammer curl 3 rotations 25 reps
5lb bicept curls 3 rotations 15 reps
20lb dead lifts 3 rotations 15 reps
20lb shoulder lifts 3 rotations 25 reps
10lb lateral lifts 3 rotations 15 reps
30lb butterfly press 3 rotations 15 reps
10lb front circle lift over head
70lb leg press 3 rotations 15 reps
90lb alternate position leg press for inner thigh 3 rotations 15 reps
30lb top of the thigh muscle (don't know what this is called) 3 rotations 15 reps ------> this was hard for me to do

50 leg lifts for abs
50 side bends for abs

9/18/2008 9:09:26 PM

Did pistols, burpees, muscle ups, pullups, dips, hspu's and some rollouts. I'm thinking I might actually finally be done w/ this sickness

9/18/2008 10:10:43 PM

I've been trying a new routine on the treadmill, HIIT, basically I run for a minute, then brisk walk for a minute, then over again until i'm done. I went 4mi in 44min and burned 800 calories according to the machine

then I began a routine workout with the dumbells for my arms, 10 reps of varied exercises, 4 of them, so 40 reps/set, 3 sets.

then 3 sets each of barbell wrist curls to strengthen my forearms and underarms

then 3 sets each of abdominal work with a 12lb medicine ball: 15reps reach for sky, 10 unassisted situps, 20 bicycle kicks per set.

I feel pretty darn good

9/18/2008 11:49:24 PM

I ran around the trail at Lake Johnson today.

9/19/2008 12:06:49 AM

23 oz. curls

9/19/2008 12:07:32 AM

^^^I love doing HIIT training on a treadmill. I used to do it the way you described, but nowadays I prefer to do it based on my heart rate instead of by time. I'll run as hard as I can until I get my heartrate up around 165-170 and hold it for about 10 seconds, and then I'll slow the pace back down to about 3.5mph to bring my heart rate back down. Once it gets back to 130-135, I ramp up the speed again. It usually works out to be about 1 minute fast, 2 minutes slow.

9/19/2008 6:26:31 PM

I love running sprints or HIIT outside (esp barefoot in the park), but I can't stand it or just plain running on the treadmill. HATE IT.


More power to you for being able to do it, but I just can't.


I HATE treadmills.

9/19/2008 6:36:47 PM

just got back on the bike for the first time since hurting my foot. I tried to keep the pressure off it by staying in the saddle the whole time, but I still managed to reopen the wound followed up with some weights

9/20/2008 11:57:05 AM

ive slowly turned into a fat fuck after breaking my foot. ive cut the fast food and have been running daily again. not yet back to what i could do a year or so ago, but making progress. pretty soon im going to start hitting the gym before work, right now i have to be at work too early for it to be tolerable.


i'm in the field a lot and sometimes have trouble finding good options for lunch. what are some healthy options i can eat on the go.

9/22/2008 8:02:35 PM

almost everyone sells a grilled chicken sandwich nowadays. skip out on the high calorie sauces and you have something that's not incredibly bad for you, although I wouldn't consider it extremely healthy either. Subway has some decent selection if you can deal with the sodium. If you have time to sit down, plenty of places have salad options.

You can even make golden corral healthy if you wanted to.

9/22/2008 8:38:23 PM

i do a lot of salads and grilled chicken sandwiches or wraps. at the office i have weat wraps and tuna that i eat a lot.

my only complaint with salads is that they are so damn pricey if you want something more than iceburg lettuce and a couple tomatoes

9/22/2008 9:16:22 PM

^ Make your own lunch and bring it with you?

9/22/2008 9:36:24 PM

If you have to eat out, skip the fries.

Chick-Fil-A
Chicken Sandwich: 410 calories
Fries: 420 calories
Fruit cup: 100 calories

Burger King
Whopper: 680 calories
Whopper Jr.: 370 calories
Medium Fries: 360 calories
Large Fries: 500 calories
King Fries: 600 calories
Apple Fries: 25 calories

McDonalds
Big Mac: 540 calories
Quarter Pounder: 410 calories (510 with cheese)
McRib: 500 calories
Medium Fries: 380 calories
Large Fries: 500 calories

Wendy's
Single: 430 calories
Medium Fries: 430 calories
Large Fries: 550 calories
Mandarin Orange Cup: 80 calories
Side Salad: 35 calories

Arby's
Regular Roast Beef Sandwich: 320 calories
Medium Curly Fries: 397 calories
Large Curly Fries: 631 calories

9/22/2008 9:58:00 PM

what about bojangles lol.

9/22/2008 9:59:59 PM

ran 10-11 miles

9/22/2008 10:04:45 PM

went to the gym
worked out
got buff

then came home and ate pizza

9/22/2008 10:06:50 PM

^^^
Bojangles'
Plain Biscuit: 243 calories
Grilled Filet: 235 calories (335 with mayonaise)
Cajun Spiced Chicken Wing: 355 calories
Fries: 344 calories

[Edited on September 22, 2008 at 10:08 PM. Reason : ]

9/22/2008 10:07:55 PM

i walked my ass and skipped lunch.

i know skipping lunch doesn't do shit, but i was busy in duke ped's radiology helping with an upper GI.

9/22/2008 10:08:07 PM

1st day back to barbell fun (clean dominant day) and it SUCKED. I ended up puking. It probably isn't helping the post sickness situation much.

9/22/2008 10:36:45 PM

2 miles

i would have gone further but i was sleepy after a 2 hour nap

9/22/2008 10:39:36 PM