Penguin4x4

Currently I can jog at 4 mph on the treadmill for about 100 yards at a time, basically run 100 @ 4, walk 340+ @ 3, repeat; I accredit this more than anything to not running on it in over 27 months and to the fact I just started walking on the treadmill routinely about 9 months ago. We've got 2 25 lb., 4 10 lb., 4 7.5 lb., 6 5 lb., and 6 2.5 lb. plates, a 15 lb. 1" barbell and a pair of 2.5 lb. 1" dumbbell handles along with a bench press...bench, aforementioned treadmill, elliptical, and 5 lbs. of ankle weights.

http://www.youtube.com/watch?v=5g2COtfSfEg&feature=player_embedded I've heard of multitasking but this is ridiculous

Please do. I know close to nothing about working out or sports medicine other than what was drilled into me by junior high and high school coaches. My current workout: MWF: Jackknive: 4 sets, 12 reps Cross Over Crunch: 4 sets, 12 reps Good Morning Darling: 4 sets, 12 reps Bicep Curl: 3 sets, 12 reps Bench Press: 3 sets, 12 reps Lateral Raise: 3 sets, 12 reps Front Raise: 3 sets, 12 reps 2.5 miles on the treadmill ~150 g protein intake on workout days I'd like to get back down to the 220-230 range, but more importantly burn fat/get leaner, increase flexibility/mobility and increase joint/tendon/ligament strength. Running isn't an option (yet). I'll take any help I can get

sounds kooky from a guy 6'0", 252 lbs. but we'll see

only 50 lbs. on the barbell and 8 lbs. dumbbells with daily protein intake of around 120-150 grams also gives me three days of cardio and five days of ab/calisthenics basically the three 'L's: long, lean, lithe

No heavy weights. I lift for tone and fat burning, not for bulk.

three a week workouts are no longer cutting it, going back to five a week...feels like I'm playing football all over again MWF: Jackknive: 4 sets, 12 reps Cross Over Crunch: 4 sets, 12 reps Good Morning Darling: 4 sets, 12 reps Bicep Curl: 3 sets, 12 reps Concentration Curl: 3 Sets, 12 reps Skull Crushers: 3 sets, 12 reps 2.5 miles on the treadmill TT: Jackknive: 4 sets, 12 reps Cross Over Crunch: 4 sets, 12 reps Good Morning Darling: 4 sets, 12 reps Bench Press: 3 sets, 12 reps Lateral Raise: 3 sets, 12 reps Bent Over Rear Laterals: 3 sets, 12 reps Front Raise: 3 sets, 12 reps

Tomorrow

I'll party twice as hard for you Awesome!!!!! I still find it a bit creepy we have almost the same birthday

I'll party twice as hard for you

Mother. Fucker.

Brown's Ferry Nuclear Plant lost their switchyard due to that same twister; helluva storm

Well you don't use the good stuff to mix with soda, obviously

And down here we are praying for rain Literally.

2000 lbs. leg press? good god...I remember back when I was playing football I could do 600...shit...

Not being one of those people who have to have a wall in there house taken out so they can get to the hospital. Also the fact I have a long family history of cancer, diabetes, heart disease, and addiction.

Holy fuck sticks

speaking of, need to find a restaurant in Houston for Mother's Day

mmm, meat

That's what she said!

Jackknive: 4 sets, 12 reps Cross Over Crunch: 4 sets, 12 reps Good Morning Darling: 4 sets, 12 reps Bicep Curl: 4 sets, 12 reps Side Raise: 3 sets, 12 reps Front Raise: 3 sets, 12 reps Bench Press: 4 sets, 18 reps 2.5 miles/360 calories on the treadmill stepped up to bigger dumbbells for curls & raises and added an extra bench press set without any ill effect...more progress