Exercise Routine Options

[moebary]

Post yours if you have one

Mine:
MWF - Bench press, curls, shoulder shrugs (sometimes), the rope with the weights on the end that you role up (basically forearms), back exercises, some abs

MTWRF - A "jump" program which gives you explosive leg power, increases your vertical leap, and increases sprinting speed. Works with repetitions of different jumping motions.


I'm not looking to bulk up, just become more fit, stronger, faster, etc.

[Seussninja]

Right now its just walking 2 miles a day, hopefully i'll have time later in the semester to start a routine but it seems like im just getting busier and busier.

[jwttu]

mine is pretty general, i probably should add to it

mtwrf- cardio(trying to get up to 5mi run and 15mi bike)

[cmac]

i do a dumbell workout on MWF alternating arms, back/shoulders, legs
then run about 30 minutes or some other form of cardio on TT

[woody]

no routine just yet. but i will

[Psykopath]

Haven't worked out in a while, minus the martial arts sparring stuff.

I really need to manage my time in a better fashion.

[DaveFireDancer19]

atleast 5 days a week...some combination of cardio (usually bike or elliptical) and yoga, pilates, and ball work



this past week ive been moving/cleaning/unpacking so that counts as excersize right? vigorous cleaning burns more calories than biking...damnit

[James]

Don't have one. Kind of want one, but I don't for the same reasons I don't go to church right now.

[JRockTTU]

Don't have one. Kind of want one, but I don't for the same reasons I don't go to church right now.

you love satan?








or do you love satin? hmmmm.

[moebary]

I found that it was hard to get a solid routine down by myself when I was just starting. Now I workout with my brother and since I've seen results I actually want to work out.

[James]

Don't have one.  Kind of want one, but I don't for the same reasons I don't go to church right now.

you love satan?








or do you love satin? hmmmm.

Negative and negative.

I haven't done it in so long that I feel like a traitor if I start doing it again. Traitor, doing it for the wrong reasons, phony, don't belong. You get the idea.

Satin though. Hmm. What does that feel like? I like the feel of silk though.

[Spectatrix]

I don't have a definite schedule, but I've been going to the gym about twice a week. When I do go, I do 20-30 minutes of cardio (usually elliptical) and one of my strength-training workouts. My strength training is broken into arms, shoulders/abs, back/legs.

I also bike to class (twice MWF, once T), but it's only like 1 mile round trip. I live ridiculously close to the UNM campus.

[Jim]

I need to start walking again. I was doing around a mile and a half to two miles daily walking, but then I stopped heading over to my friend's place.

[James]

I don't think walking matters that much if you only do a mile or so. Better than nothing, sure, but it's only a mile unless you're walking it briskly and sweating good.

[James]

So does stress/nervousness kill calories? I know that if I get nervous enough, my heart rate goes high and I start sweating. And I'm just sitting there

[James]

probably, maybe that's the mind trick buddhist monks use to stay so skinny, raising their heart rate with thoughts

Might be how they're able to stay warm up in the mountains. Or is that a different kind of monk? You know what I'm talking about though, I'm sure.

[Rocky]

Chest/Tricep
Bicep
Legs
Shoulders
Back

Not always in that exact order, but thats the general idea. Cardio (elliptical nowadays) a few times a week. Sometimes 1 time a week when lazy...usually 2-4x a week.


My lifting style is based on listening to my body. I have schedule on what muscle groups to work, but I never go in with an exact plan of exercises. I just try to keep to a general paradigm. My approach is to gain more strength with focus on heavy weight that I can only rep ~3 times. Support exercises (name i just kinda made up for em) such as anything on the cords machines and the sort, I go for 6-8 reps. those lifts don't really seem to be catered towards fighting for rep 3 and 4 as much as just making a metal face through ~7.

[moebary]

I used to do more reps, around 8. Now I do about 4 or 5, as I progress to more weight I try to do at most 3.

[saxetak]

i used to work out 5-6 times per week...
so, my routine was usually mwf - 40min cardio, t - upper body, th - lower body.

now, i work out a lil less (3-4 times per week), so i do whatever i feel like doing that day, but i kinda alternate cardio and weight training... yea...

[Mommy]

Ive never worked out voluntarily. The only time I have is when I took a PF&W class or when I had PE in high school and shit.

If I did work out, I would never run. I think I would just do crunches.

If playing full-court basketball counts as working out...then I guess I used to do that all the time.

[Dogmeat]

before I let myself turn into a total lardass this semester...

I'd do an hour of cardio, then

M ... Upper back, biceps.....Usually do dumb-bell rows, lat pulldowns, then seated rows, then do 'normal' curls and then preacher curls

T ... Chest, Triceps, Shoulders ... Dumbbell presses for shoulder and chest, then incline bench. Switch up between barbells and dumbbells when fancy hits. Usually do pulldown things for triceps or nosebreakers.

W ... legs....loaded squat press or squats, then calf raises

R ... Lower back if no hockey, other than that same as monday

F ... Sames as Tuesday

S ... Same as Wednesday.

That was what I was doing when I was in the second best shape of my life a year and a half ago, since I moved here I've let myself turn into a lardpile so I need to start doing that again

[James]

It seems like doing very few reps wouldn't give you much strength endurance?

[Dogmeat]

It seems like doing very few reps wouldn't give you much strength endurance?

I would try and do 4 sets of each @ 10 reps.

I was kinda trying to go for a little bulk but mainly endurance....Nowadays cuz I suck so bad I mainly just like, suck...so I donly do like 2 excercises for each muscle group....I gotta stop being such a fat pussy and make myself a real human being again.

[James]

I would try and do 4 sets of each @ 10 reps.

I was kinda trying to go for a little bulk but mainly endurance....Nowadays cuz I suck so bad I mainly just like, suck...so I donly do like 2 excercises for each muscle group....I gotta stop being such a fat pussy and make myself a real human being again.

Ditch the bitch, first then. It's all her fault.

Not really. It's all your fault You can keep her, too.

[Rocky]

It seems like doing very few reps wouldn't give you much strength endurance?

I personally have no interest in lifting something over and over and over. That's for athletes like offensive linemen - the ability to lift a moderate amount for many reps is key to their job.


Over time, the heavy weight gets easier as you get stronger...so when I find myself popping somethin up for a fifth rep, I know its time to go heavier. I generally know I can then go back and lift that lighter weight for more reps if I wanted.

Every once in a while for a body shock its nice to just do some pure reps, but I can't stand having that as my lifting approach.

[Dogmeat]

I personally have no interest in lifting something over and over and over. That's for athletes like offensive linemen - the ability to lift a moderate amount for many reps is key to their job.


Over time, the heavy weight gets easier as you get stronger...so when I find myself popping somethin up for a fifth rep, I know its time to go heavier. I generally know I can then go back and lift that lighter weight for more reps if I wanted.

Every once in a while for a body shock its nice to just do some pure reps, but I can't stand having that as my lifting approach.

if I actually had the first clue what I was doing in the weight room I'd probably say the same thing hahahaha .... It always takes me twice as long to work out as other people and I have way worse results.....

[Rocky]

Time is key. I've known many people who spend way too long lifting, and I'll tell them how I do it and the kind of results I've got etc.

They then try to say how no they are doing it right, and I ask them why am I in the gym 1/2 the time they are, much stronger, and get gains faster then ? WHAT DO I KNOW


I think one of the main problems is that people read an exercise routine online or in a magazine and try to emulate it 100%. Everybody's body is different, so you should just take some ideas and incorporate them into how your body deals with it.

And here's a hint - your body probably isn't made to do the kind of routine that you will read about fully. People who write all out routines are usually athletes, powerlifters, bodybuilders etc....their body is their job. They eat specificely for it, have done years of training, and have CATERED THEIR ROUTINE FOR THEMSELF !

Seek direction and approach, not exact instructions !

[Dogmeat]

I do know that the best results I've had were when I started going for 8 reps at %15 more weight ... I'm so fucking outta shape now though I dunno if I should do that or try to tone up again before I 'actually start' lifting again.

Maybe I should think twice about re-installing warcraft like I'm doing right now and go back to the gym today

[Junsui]

I don't have an exercise routine. I might walk every once and awhile.

[2wolUTT]

I don't have an exercise routine. I might walk every once and awhile.

You kinda look like Maura Tierney, good job. I might do the treadmill if I feel like running, hit the heavy bag or speed bag, jump rope, walk or something. Swim, jump on a trampoline.

[Dogmeat]

.....I switched jacking off hands a month ago.

I went from right arm to left arm.

My left arm is getting HUGE right now.

I'm gonna alternate jackoff hands on a weekly basis from now on!

[impala454]

purty awesome move i got outta my mens health mag (i'm sure this is old, but its new to me anyhow):

1. lie on back, right knee at 90 degree angle right foot flat on the floor
2. cross left foot up on right knee.
3. press right foot into the floor and raise your back up off the ground.
4. repeat/switch sides

seemed to work really well to hit the hammies and back. good 'core' workout.

[blaarg]

I am trying to get better at long distance running so that I can run a marathon within a year. Has anyone done one before? What is the regime that worked for you?

Right now I get up to a little over 30 miles a week with a "long run" of about 10 miles, but after that it seems like I just hit a wall with going much further (maybe it's a mental block, *shrug*).

[Dogmeat]

you wanna change up what you do as far as runs go ...

for instance, jog 3 miles one day, 6 the next, only 2 the next but run it a lot faster ...

you wanna change up your distance and speed regularly ....

I'm going to start doing the same thing ... I've been getting really bored with weight lifting latley and I really wanna drop about 30 pounds ... heh

[Spectatrix]

I did weigh training last night for the first time in like... 2 months... and I found that I was using 10-20 lbs more weight on all of the exercises I did. That was an increase of 20-25% on everything.

This post has been edited by Spectatrix: Aug 20 2008, 09:19 AM

[impala454]

I got up at 5:30 and did some early bird lap swim on Monday. gonna try to get it going monday/wed then add in weights tues/thurs. back already feels better from swimming (f'd it up some while building speakers a couple weeks ago).

[chook]

I need to join a gym with a pool.

[impala454]

they're friggin hard to come by. not sure why... swimming is one of the best exercises out there. even our free gym at nasa doesn't have one. i just happened to find a local rec center near JSC that has a pool and charges $5/swim or $175/yr and has early bird lap swim.

[Spectatrix]

My gym has three pools (outdoor, indoor main, and indoor lap), but I haven't used any of 'em yet.

[Spectatrix]

Man, this is so effing weird. Did strength training again tonight, legs & abs. My knee has magically been recuperating recently, so I can finally do leg press, curl, and extension without it popping, yay! That's weird in itself... my knee recovering without any impetus from me (in fact, I'd been slacking off on my exercises for it)

Anyways, also weird was more observed increases in strength... again, it had been like 2 months since I last did strength training. Not just regularly... at all.

Leg press: 120 -> 180
Leg extension: ??? -> 70
Leg curl: 50 -> 70
Hip abductor: 100 -> 160
Hip adductor: 100 -> 145
Obliques: No change
Abdominals: 100 -> 160

Seriously, what the hell? This is kinda freaking me out. Maybe aliens abducted and mutated me or something.

On a completely different note, it's kinda fun to glance over at some guy on the weight machines and realize I was just KICKING THEIR ASSES as far as strength was concerned.

[impala454]

Bah! You don't know anything about that person... they might be a wimp... they might be recovering from an injury.

[chook]

You know, he could of just got a new haircut.







JAGERBOMB!

[Spectatrix]

Bah! You don't know anything about that person... they might be a wimp... they might be recovering from an injury.

Well true, though it was like two or three different guys that I noticed that with.

[James]

You know, he could of just got a new haircut.







JAGERBOMB!

roflmao. He might not have been in the fucking zone, too.

[chook]

roflmao. He might not have been in the fucking zone, too.

I know broski, and those f'in skanks!

[Spectatrix]

Mmm, delicious weight training. I was pushing myself pretty hard today and saw some more increases.

Leg press: 200
Leg extension: 90
Leg curl: 70 (no change)
Hip abductor/addutor: both 160
Abs: 130 (whoops, lower than last time)
Glutes: 130-ish. Probably could've gone higher, but I cut out early because the pad was pressing into my stomach and I was too full from dinner to handle it.

This post has been edited by Spectatrix: Sep 15 2008, 09:10 PM

[Mommy]

Why are you doing weight training, Christine? All that muscle is just going to bulk you up, isn't it? I mean, the only weight training I might do is triceps and biceps but only because my arms look really out of shape for some reason.

Also, I started doing cardio and ab exercises today. I'm little still, but my hips are too big to fit into my old clothes, and my abs aren't tight like I want them. Hopefully I see some results soon. Basically, I start out with some stretching, I do some fast jump roping for a while, I do crunches and some other ab workouts, then I stretch again. Nothing crazy. I just want my body back before I get too busy. I might start teaching full time anytime between now and December.

[Seeker]

Why are you doing weight training, Christine? All that muscle is just going to bulk you up, isn't it? I mean, the only weight training I might do is triceps and biceps but only because my arms look really out of shape for some reason.

Also, I started doing cardio and ab exercises today. I'm little still, but my hips are too big to fit into my old clothes, and my abs aren't tight like I want them. Hopefully I see some results soon. Basically, I start out with some stretching, I do some fast jump roping for a while, I do crunches and some other ab workouts, then I stretch again. Nothing crazy. I just want my body back before I get too busy. I might start teaching full time anytime between now and December.

i thought you got all your exercise by putting diapers on and off

[Mommy]

i thought you got all your exercise by putting diapers on and off

I don't need to exercise. I just want a pretty tight tummy. It's small, but I want it tight. I seriously there is anything I can do about my hips. They are just wider now, and it sucks.

[Seeker]

I don't need to exercise. I just want a pretty tight tummy. It's small, but I want it tight. I seriously there is anything I can do about my hips. They are just wider now, and it sucks.

guys like hips

[impala454]

why the hell do girls tend to think that weight training will turn them into friggin he-man someone drum this stupid notion out of the female population please.

[Spectatrix]

Why are you doing weight training, Christine? All that muscle is just going to bulk you up, isn't it? I mean, the only weight training I might do is triceps and biceps but only because my arms look really out of shape for some reason.

To gain stength, duh. Plus cardio bores me. I'll go through phases where I do a lot of cardio, but I stick to a routine more if I'm doing mostly strength training as opposed to forcing myself to do cardio. I know I'm never going to be some size-zero super model, so it's a huge ego boost to see myself successfully doing heavier weights than even a lot of the guys.

It's rare for strength training to bulk women up -- we simply don't have the testosterone for it. A woman strength training will get excellent muscle tone and improved strength and endurance, but rarely will "bulk up" in the typical body-builder sense, unless they have weird body chemistry or are taking supplements/drugs that promote that.

[Spectatrix]

why the hell do girls tend to think that weight training will turn them into friggin he-man someone drum this stupid notion out of the female population please.

I'm cool with them having that misconception. More weights for me!

[Spectatrix]

I don't need to exercise. I just want a pretty tight tummy. It's small, but I want it tight. I seriously there is anything I can do about my hips. They are just wider now, and it sucks.

That's pregnancy for you. Your hips will probably be permanently wider. The good news is, there probably won't be much change upon having a second kid (if you choose to some day).

[Mommy]

I want another kid already but decided to wait a year. heh

[Spectatrix]

Just a year? No offense meant, but shouldn't you get really secure financially before planning for another? I mean, it sounds like you're doing ok, just not stellar, but kids are freakin' expensive. Again, no offense meant... I could be totally off-base here.

[woody]

I want another kid already but decided to wait a year. heh

a true el pasoan

[Mommy]

Just a year? No offense meant, but shouldn't you get really secure financially before planning for another? I mean, it sounds like you're doing ok, just not stellar, but kids are freakin' expensive. Again, no offense meant... I could be totally off-base here.

Just because I'm not working doesn't mean we aren't financially set. We make a good amount. Plus, I'll be teaching soon and bringing in a good amount. We don't have to pay a dime for health care so it's not an issue. I would rather have my kids close together so they have each other. We are a military family now so we will move around a lot. I want my kids to at least have each other. No offense, but I don't know where you get off thinking we aren't financially stable enough for children. That's just not the case at all. Is it because I post things about coupons and not having cable tv (which we now have here in Georgia)? We have the money for stuff. I just don't like wasting money on crap. We have a gorgeous, brand new apartment, brand new furniture, brand new cookware and dinnerware. Believe me, we have the money to support a growing family.... AND.... now it's time for my workout.

[Spectatrix]

Mainly from your comments about the prices of diapers, formula, rent, commuting.... you've posted a lot of stuff that made it sound like you might be stretched a little thin. That's all. Like I said, I knew that I didn't know the whole story.

[Mommy]

Mainly from your comments about the prices of diapers, formula, rent, commuting.... you've posted a lot of stuff that made it sound like you might be stretched a little thin. That's all. Like I said, I knew that I didn't know the whole story.

i dont recall bitching about rent other than saying i found it odd that rent was cheaper in austin than in san marcos

[Spectatrix]

i dont recall bitching about rent other than saying i found it odd that rent was cheaper in austin than in san marcos

http://www.techsans.net/forums/index.php?s...st&p=120430

[Spectatrix]

I swear, I'm not trying to criticize you or your choices. I was just surprised to hear you say that you wanted another kid so soon, that's all. Hell hath no fury like a mother scorned!

[Psykopath]

Back on topic:
http://video.google.com/videoplay?docid=3224902600571518938
http://buildingbodies.ca/exercise/randy-co...a-conditioning/

I do that routine twice a week. Really great free-weight circuit.

[Mommy]

Rental houses here are high, and the Army orders say rent is high. I was just saying that I felt it was odd that rent here is so high, but the Army pays us less. We are paying a $1000/mo at the apartment we are at now, but it's not as much hassle as a rental house. IMO it costs more to stay in a house with the same rent as an apartment. You get less for your money here. In Lubbock, it was the opposite though. Houses were cheaper.

And yeah, I'm going to bitch when gas prices needlessly raise almost a dollar, and we are essentially forced to live at least a 30 minute commute time away. Doesn't mean we are struggling. It means I don't like wasting money on BS. I like to spend money on eating out a lot, buying things for our apartment, pouring more into our savings, etc.

It was annoying that I was trying to make a point in that other thread, and that guy Dauss or whatever kept trying to argue with me. I guarantee that if gas prices in Texas rose that much BEFORE the hurricane even hit, everyone else would have been bitching too. And gas is now only $4.09 here.

[Mommy]

Back on topic:
http://video.google.com/videoplay?docid=3224902600571518938
http://buildingbodies.ca/exercise/randy-co...a-conditioning/

I do that routine twice a week. Really great free-weight circuit.

pshhh since when do we ever stay on topic?

[Psykopath]

pshhh since when do we ever stay on topic?

I know, I know.
Just thought I'd at least try it out for once!

[The Fanatic]

I just got a gym membership last week and i'm going to start working out again. I'm not doing too much weight training as of now... going to start that later on in the week.


Tonight I did 75 minutes on the ellipticals

This post has been edited by The Fanatic: Sep 16 2008, 07:23 PM

[chook]

Just a year? No offense meant, but shouldn't you get really secure financially before planning for another? I mean, it sounds like you're doing ok, just not stellar, but kids are freakin' expensive. Again, no offense meant... I could be totally off-base here.

Idocracy?

[Dogmeat]

Idocracy?

Premonitions of the Dick-Sex Apocalypse ...

[Spectatrix]

Idocracy?

That movie made me sad.

[chook]

That movie made me sad.

better start fucking!

[Spectatrix]

better start fucking!

The bf wants to wait until 30 for kids. Maybe I should show him Idiocracy again to convince him otherwise.

[Mommy]

Never heard of the movie.

[woody]

just oops the kid

don't let him pull & pray
poke holes in condoms

there are many ways to get preggo

[Spectatrix]

Getting preggo by deception ain't cool.

[Mommy]

Luckily, he wants another one just as much as I do, so no deception necessary (not that I would do that).

[Spectatrix]

I'd like to try for one in two or three years, just don't wanna quite wait until 30.

[chook]

The bf wants to wait until 30 for kids. Maybe I should show him Idiocracy again to convince him otherwise.

like the movie, he will probably be shooting blanks by then :-P

[Spectatrix]

I've finally found a good workout schedule for me. Strength training Saturday/Monday/Wednesday. Once I get that schedule cemented, I'm going to add in cardio on 2 or 3 of my off days. I was hoping to do it over my lunch break, but the gym location that I thought was near work turned out to be waaaaay in south austin. Darn you for deceiving me, Google maps!

[Spectatrix]

Woohoo, I actually got some cardio in today! Only like 10 min, but it counts, dammit!

I had a tutoring appointment near home, so I decided to bike there and back. Downhill there, uphill back. I is tired now.

[The Fanatic]

I did 40 mins of cardio today

[FORSAKENR320]

I did 40 mins of cardio today

thats one hardcore session of masterbation

::high-fiv~~~

err... actually, i'll just tip my hat to you.....

[Dogmeat]

I seriously think I am done with weightlifting to get stronger.

I seriously can't fucking make any progress at all right now, especially with the way my job is.

I think I'm gonna start just working abs and arms way more to build them up cuz I never do them and jogging 3 miles a day and also buy a penis pump.

I hate this like last april or whatever I was going good now I'm just a fat blob of nonsexual prowess of sexual stupidity and my ass hurts.

[FORSAKENR320]

I seriously think I am done with weightlifting to get stronger.

I seriously can't fucking make any progress at all right now, especially with the way my job is.

I think I'm gonna start just working abs and arms way more to build them up cuz I never do them and jogging 3 miles a day and also buy a penis pump.

I hate this like last april or whatever I was going good now I'm just a fat blob of nonsexual prowess of sexual stupidity and my ass hurts.

your ass hurts beause you poop too much

[Mommy]

your ass hurts beause you poop too much

no no no... because he pumped his penis up so much that he could stick it in his own ass. DUH

[rabble]

I go for a 50 minute walk every weekday. Just about 3 miles each time.

[Spectatrix]

I did 130 lb deadlifts yesterday!

[chook]

I did 130 lb deadlifts yesterday!

I finally returned to the gym and did 145 deadlift to start. My legs are huring bad!

[Spectatrix]

Haha, yeah. I did 90lb squats, 130 deadlifts, and 45 overhead press (boo, need to work on that). I've done my full routine with squats at 100, but I cut back on the weight so I could work on going below parallel.

[Epic]

i did 15 chinups yesterday, personal best and celebrated with a 6:45 mile. I'm running another 5k next weekend and am hoping to run under 25 minutes.

i ran a mile backwards a few days ago in 8 1/2 minutes

[chook]

Nice work Blue! Since I am back in the workout routine, lets inspire eachother to run!

[Spectatrix]

I wish I could run. Stupid boobs.

[Dogmeat]

I wish I could run. Stupid boobs.

I could jog behind you and hold them for you while you jog..

Or I could stand to the sides of you while you're on the treadmill and hold them for you while you jog ...

[Psykopath]

I pretty much stopped lifting weights for the last month (outside of when I do certain circuits at the dojo).

Bleh, just got boring to me. That shall be remedied starting Monday...back to my weight routine I shall be yes.


And good job Blue and Christine! =D

[Dogmeat]

I pretty much stopped lifting weights for the last month (outside of when I do certain circuits at the dojo).

Bleh, just got boring to me. That shall be remedied starting Monday...back to my weight routine I shall be yes.


And good job Blue and Christine! =D

we should seriously get on with this anussexual anussex we've been talking about forever so that I can absorb some of your cardioprowess and you can absorb some of my weightprowess...

I just starting trying a "bulking season" a couple weeks ago and I am alreado so monumentally bored out of my skull with it I'm about ready to start doing nothing but eating lettuce all day long then running till I pass out every night.

That is TOTALLY not metal. Gotta figure something else out here....

[Psykopath]

we should seriously get on with this anussexual anussex we've been talking about forever so that I can absorb some of your cardioprowess and you can absorb some of my weightprowess...

I just starting trying a "bulking season" a couple weeks ago and I am alreado so monumentally bored out of my skull with it I'm about ready to start doing nothing but eating lettuce all day long then running till I pass out every night.

That is TOTALLY not metal. Gotta figure something else out here....

Just lifting weights or just running both bore the complete and total shit out of me.

I mean, I'll force myself to get through them usually (though not lately =/ ), but still.....boooooooooorrrrring.

[Dogmeat]

Just lifting weights or just running both bore the complete and total shit out of me.

I mean, I'll force myself to get through them usually (though not lately =/ ), but still.....boooooooooorrrrring.

I need to invent some kind of weight distributing carrot-on-a-stick aparatus that enables me to instead of a carrot put a really hot 120-lb naked chick on the end of the stick..

This way, I will be more motivated to run.

[Psykopath]

I need to invent some kind of weight distributing carrot-on-a-stick aparatus that enables me to instead of a carrot put a really hot 120-lb naked chick on the end of the stick..

This way, I will be more motivated to run.

Plz invent k thx

[BlueBarry]

well lets see....MW racquetball for 2-2.5 hours, T TH F run then my pyramid of squats pullups dips decline situp and pushups and lastly 30mins on a cardio machine. and the weekend its lovely sprints, oh how i hate the weekends......

[chook]

Sprinting away from Parties with their kegs?