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Old 01-07-2008, 07:30 PM   #1 (permalink)
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Default Leah's Lifting Log

Hi everyone. I've been checking out this forum for a while now, but this will be my first log, as part of the women's challenge.

I have been through rages, tears, despair, two cheap digital cameras, and two crashed computers this weekend. I am so happy I have pictures I don't even care what they look like!!!

I am 31 years old and I've been lifting weights since senior year of high school. I basically did the same bodybuilding-style, isolating body parts workout for over ten years! Wonder why I didn't see much progress, duh? My dad sent me a copy of New Rules about a year ago and I started doing the workouts and I am so happy with the results in both strength and appearance.

So far I have done Break-In, Fat Loss II, Fat Loss III, Hypertrophy I, Strength I and II, and I have four more workouts in Strength III.

I love lifting weights and working out in general, but I am not as good with the diet and that is where I am trying to make improvements. I am following a calorie cycling plan based on the H.E.L.L. diet.

Today's workout will be the drills from HELL once I get done messing around on the computer.

Thanks for reading.

Leah
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Old 01-07-2008, 08:35 PM   #2 (permalink)
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Hi Leah!

You and I have very similar stats. I'm also doing the Women's Challenge. It will be awesome to see what we can all do for our bodies!

Just wanted to say hi!
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Old 01-07-2008, 08:43 PM   #3 (permalink)
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Welcome to the challenge, Leah! Best of luck!
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Old 01-07-2008, 10:24 PM   #4 (permalink)
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Well Leah, glad to see you finally posted a log. Good luck with the challenge - looking forward to seeing your progress.
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Old 01-08-2008, 08:53 AM   #5 (permalink)
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SwimBikeRun-

Thanks for looking at my log. One thing I loved about looking at everyone's pictures is I am always amazed at how two people could be close to the same height, weight and measurements but be shaped so different! Its cool to realize how we are all unique.

Tracy -

Every time I see your picture I think, Victoria. I have to reprogram.

Tom -

Hopefully I can make some good progress. Thanks for reading!

Leah
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Old 01-08-2008, 08:55 AM   #6 (permalink)
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Last night's workout:

I got through the HELL drills ten times. I can't imagine trying to run after that, but I'm going to try to work up to that.

Plan for today:

Eat around 2260 calories. Go to the gym tonight for Strength III A4 workout - the squats! Plus, 20 min intervals on the treadmill.
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Old 01-08-2008, 10:07 AM   #7 (permalink)
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Good job Leah. I'll be watching your progress in Strength. I am in Hypertrophy I right now, and am itching to do heavier weights, less reps.

I don't know if I could do the intervals after all those squats though....good on you!

Deb
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Old 01-08-2008, 10:31 AM   #8 (permalink)
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Leah, so glad you joined the challenge!!
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Old 01-09-2008, 07:33 AM   #9 (permalink)
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Hi Biskit - At least for me, the heavier weights and less reps are not so bad when you are doing them. Its just the next day! Thanks for reading my log.

Julie - Thanks for stopping by. I'm so excited about the challenge and appreciate your time to organize it.

Okay, here's my workout from last night:

Strength III 4A

Squats:

Warm up sets: 45/5 95/4 135/3
Work sets: 195/3 210/2 220/1 210/3 220/2 230/1

Quarter squats: 265/2 275/2 285/2

More squats: 185/6 160/12

Seated good morning: 75/8 85/8

Swiss ball crunch w/med. ball throw: I think the ball is 12 lbs
4 / 4 / 4 / 10 The workout calls for four sets of four, but its so fun to whale that ball against the wall that I finished with a few extra reps.

Intervals on treadmill:

3 min @ 5.2
1:10 @ 6.8
1:50 @ 5.4
1:10 @ 6.8
1:50 @ 5.4
1:10 @ 6.9
1:50 @ 5.4
1:10 @ 7.0
1:50 @ 5.2

Total time:15 minutes

I felt pretty good on these squats, but I wish I had a training partner to help me make sure I'm getting low enough. On the lighter weights I do these outside the cage so I can see myself in the mirror, but I want to stay in the cage on the heavier sets.

On the plus side, this is the first year I've belonged to this Y and they don't seem to get all the New Year's Resolution people like all the other gyms I've belonged to. Yeah!!!

Food:

Breakfast: 1/2 cups oats, 1 tsp br sugar, 1 lg pear
Morning nibbles: 6 oz yogurt, lg grapefruit, baby carrots
Lunch: homemade ham & bean soup, tuna sandwich, 1 oz bbq chips
Afternoon: 1/2 cup cottage cheese & frozen strawberries
Dinner: 6" subway steak & cheese
PW Shake: 1 cup milk, 1 scoop chocolate bev int prot powder, 1 frozen banana
Before bed: picked at ice cream cake

Calories: 2318
Fat: 64 g 26%
Carb: 288 g 46%
Protein: 158g 28%

I was satisfied with my calories and protein. But I need to keep working on making better choices. I have to remind myself that a high calorie day is for getting more quality nutrients, not eating potato chips and picking at ice cream cake. On a positive note, I am shocked that there is so much Christmas junk food, including the ice cream cake left in our house. In the past that stuff would have never lasted this long with me around!

Plan for today:

Rest day
Shooting for 1450 calories
Stay active at work as much as possible, do my mini yoga circuit tonight

Leah
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Old 01-09-2008, 07:49 AM   #10 (permalink)
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Nice workout yesterday!! FANTASTIC job on those squats - you are STRONG!
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Old 01-10-2008, 07:09 AM   #11 (permalink)
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Yesterday:

Breakfast: 1 scoop vanilla prot, 1 cup milk
Morning: 1/2 cup ham & bean soup, tangerine
Lunch: spinach, tuna, tangerine
Afternoon: 1/2 cup cottage cheese mixed w/1 can tuna & baby carrots
Dinner: 1 corona w/lime yummy! and two slices pizza (1/5th of a lg)

Calories: 1630
Fat: 42g 24%
Carb: 145g 33%
Prot: 143g 37%
Alcohol: 13g 6%

Calories were a little higher than I wanted and protein lower. However, I've been really struggling on these rest days with hunger and eating all that tuna helped a lot.
I could also use a trip to the grocery store so we don't have to order a pizza for dinner!

Today's plan:

Run on the track after work:

2 lap warmup, 6 x 400 rpts @ 2:10 pace with 200 rest in between, 1 lap cooldown

Stop at the grocery store, make men's health enchilada lasagne for dinner.

Calorie goal: 1650

Leah
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Old 01-10-2008, 09:12 PM   #12 (permalink)
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Well I got my work schedule for the next week so today's plan changed. It turned into a lifting day.

Strength III B4

Bench Press:

Warm up: 45/5
Work sets: 95/3 95/2 100/1 95/2 95/2 100/1

Bent-over rows supersetted with barbell push press

100/4 / 85/4
100/4 / 85/4
85/8 / 75/7

Cable woodchop 60/8 each side for 3 sets

I was not very happy with this workout. I just didn't feel strong. For the bench, it is supposed to be a 3,2,1 wave loading pattern, but when I struggled to get the reps with 95 and failed on the second attempt, I didn't want to try to go any higher. My last workout I got 105. On the push-presses, I couldn't get that last rep of the last set, which I got the time before. I was shaking so bad its lucky I didn't drop the barbell on my head.

The woodchops felt good though. The ab exercises in Strength III are all really awesome!

Food:

Breakfast: picked at ice cream cake, 1/2 piece of last night's pizza

Not very impressive, but got back on course

Morning snack: 1/2 cup ham & bean soup
Lunch: leftover spicy honey chicken thighs & 1/2 homemade stuffed potato
Afternoon snack: 1/2 cup oats w/2 tbls raisins and 1 tsp br sugar, lg pear
Dinner: men's health enchilada lasagne w/additional 2 oz ground beef, green salad w/homemade olive oil & vinegar dressing

Post Workout Shake: 1 cup milk, 1 scoop vanilla prot powder, 1 cup frozen mixed berries - delicious shake!

Calories: 2238
Fat: 79g 33%
Carb: 253g 42%
Protein: 134g 25%

I was aiming for 2100 cals. I should have eaten a sounder breakfast and probably had a little smaller portion of dinner.

I did get in that trip to the grocery store so I will not screw up tomorrow.

Plan for tomorrow:

Do an interval step tape
Calories: 11xBW = 1770

Leah
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Old 01-10-2008, 09:13 PM   #13 (permalink)
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Oops, forgot to mention I also did 20 minutes of intervals:

4 min warm up & cool down @ 5.2
In between, 4 x (1 min @ 6.8, 2 min @ 5.4)

Leah
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Old 01-11-2008, 04:18 PM   #14 (permalink)
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Good workouts. Keep it up. Those squats look great.

Deb
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Old 01-11-2008, 07:12 PM   #15 (permalink)
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leah, you are one strong woman. welcome to the challenge!
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Old 01-13-2008, 09:57 AM   #16 (permalink)
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Thanks Deb & Wendy!

Well Friday turned into a rest day since I just ran out of time. I tried to scale back accordingly, but I came up a little high on cals. I did go to Walmart and bought my 45's for my olympic set my boyfriend got me for Christmas!

Calories: 1543
Fat: 58g 35%
Carb: 110g 27%
Protein: 141g 38%

Saturday:

Strength III 4C

Deadlifts:

Warm up sets: 45/5 95/4 135/3
Work sets: 195/3 205/2 215/1 205/3 215/2 225/1 - New PR!

Rack deadlifts: 235/2 245/2 255/2 - I finally felt like I was "getting" this exercise in this last workout. Since I was at home and didn't have a rack, my boyfriend set me up on jackstands from the garage. It helped my focus since I had to set it down in exactly the same place.

Snatch-grip deadlift off box (used my step): 140/6 120/12

Zercher good morning: 55/6 65/6

Hanging Leg Raise: BW 4 / 4 / 4 / 4

I was really happy with this finish!

After, I went outside for a short run. It was a total of 22 minutes, including three killer hills, two smallish hills, and one sprint between mailboxes.

Food:

Breakfast: 1/2 cup cottage cheese w/raisins & slivered almonds - this is my new favorite food!
3 slices grilled ham, scrambled eggs, home fries

Post workout shake - 2 scoops designer whey strawberry, 1 cup milk

Lunch: 1 sm apple w/pb, baby carrots, 1/2 Arby's corned beef reuben

Dinner: 2 cups jambalaya with ham from Ellie Krieger Healthy Appetite show, 2 cups frozen mixed vegetables

Snack: nuts & raisins, medium orange

Totals: 2228 calories
86 g fat 35%
224 g carb 37%
153 g prot 28%

Overall I was very happy with this day.

Today's plan is to finish Strength III with the pull-up workout! Calorie goal is 13 x BW.

Leah
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Old 01-13-2008, 10:58 AM   #17 (permalink)
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Looks like you're doing just fine Leah. What are you going to do after S3?
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Old 01-13-2008, 08:52 PM   #18 (permalink)
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Well, my original plan was to go back to Fat Loss I for the busy season at H&R Block when I will have less time to devote. I was thinking I could finish that around the beginning of March and then finish with Hypertrophy II and III and then I would have done the whole book.

I've been reading NROL4W though, so I am tempted to try that. I guess I'll decide something this week.

Today's workout:

Strength III 4D

Pull-ups:

BW/ 2 + 1 eccentric, 3lbs / 2 , 5lbs / 1 , 3lbs/2 + 1 eccentric , 5 lbs / 1 1/2 , 5 lbs / 1

I am so proud of these, especially considering I weight 161 lbs! My ultimate goal would be to do a whole set of 10.

Barbell shoulder press supersetted with cable seated row

70 / 4 130 / 4
70 / 3 130 / 4
55 / 8 110 / 8

Reverse woodchop: 45 / 8ea , 45 / 8ea , 45 / 8ea

Intervals on treadmill:

3 min warmup & cooldown at 5.2
1 min @ 6.8 followed by two minutes @ 5.4
1 min @ 6.8 2 @ 5.4
1 min @ 6.9 2 @ 5.4
1 min @ 7.0 2 @ 5.4

I am pretty sore today so I was glad I managed to do that much.

Food:

Breakfast: english muffin with, ham, swiss, and egg, medium banana
Morning snack: Slice of ice cream cake
Lunch: italian sandwich and grapes, strawberries, cantaloupe and pineapple
Dinner: ham and bean soup, green beans
Post workout shake: 1 scoop bev intl vanilla, 1 cup milk, 1 cup frozen mixed berries
Evening snack: 1/8 cup mixed nuts

Total: 1969 calories
79 g fat 37%
227 g carb 42%
102 g prot 21%

This is a little lower than I was aiming for, but I had to estimate the calories of lunch since I ate at our office meeting. I might add a small protein something.

Biggest accomplishment of the day: I took down the Christmas tree, took out the trash, and cleaned the toilet so it no longer resembles a truckstop bathroom! I would rather do a million of Alwyn's workouts than any household chores, so this was a major achievement.

Leah
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Old 01-14-2008, 09:57 AM   #19 (permalink)
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Leah, thanks so much for stopping by my log and commenting about that scale habit I am trying to break, too! I am glad you are logging your macros. I want to watch your progress with those numbers. Good luck to you.

Thanks for the support!
Karen
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Old 01-14-2008, 10:23 AM   #20 (permalink)
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Nice job on the workout - AWESOME on the pull-ups!!!
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Old 01-14-2008, 11:13 AM   #21 (permalink)
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Hi Leah,
Your log is very motivating! You go, Girl!
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Old 01-15-2008, 07:36 AM   #22 (permalink)
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Karen-

Thanks for reading my log. One thing about writing down food in a public place is it makes me think twice. If I don't want to tell people I ate junk then I better not eat it! Your baby is very cute btw.

dillytl - Thanks for stopping by!

GinnyLou - I never kept a public log before. Its pretty fun.

Yesterday was a rest day.

Food:

Breakfast: 1/2 cup oats w/ 1/2 lg pear and 1 tsp brown sugar
Morning snack: 1 can tuna mixed with green beans & 1 tlbs homemade oil & vinegar dressing
Lunch: leftover ham & shrimp jambalaya
Afternoon snack: 1/2 cup cottage cheese with 1 cup mixed frozen berries
Dinner: 5 oz broiled salmon w/mixed stir-fry veggies
Evening: picked at nuts and raisins

Totals:
Calories: 1555
Fat: 42g 26%
Carbs: 165g 38%
Protein: 134g 36%

A little higher than my rest day goal of 9xBW, but not bad.

I did my mini-yoga circuit once sort of half-heartedly. I am kind of stiff and sore today, so I will try to do more tonight.

Today's plan is to do the HELL drills. Food will be 11 x BW.
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Old 01-15-2008, 06:48 PM   #23 (permalink)
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Quote:
Originally Posted by LWilson212 View Post
So far I have done Break-In, Fat Loss II, Fat Loss III, Hypertrophy I, Strength I and II, and I have four more workouts in Strength III.

I love lifting weights and working out in general, but I am not as good with the diet and that is where I am trying to make improvements. I am following a calorie cycling plan based on the H.E.L.L. diet.

Today's workout will be the drills from HELL once I get done messing around on the computer.
Hi Leah! Just reading your workouts makes me feel tired. I quoted the beginning of your log because I was wondering what results did you not get out of the NROL workouts that caused you to add the drills and diet from H.E.L.L. (that doesn't sound good).
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Old 01-16-2008, 07:50 AM   #24 (permalink)
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Hi DD-

Thanks for reading my log. When I started doing new rules, I had been doing the same tired program for probably ten years, still lifting about the same weights! I was spending so much time lifting and running and it didn't feel very fun or interesting anymore. Plus I had lost 50 lbs with Weight Watchers and then gained back 10-15 and I was really hoping to lose those pounds. I was really attracted to new rules because it said you could get better results by putting in less time.

Doing New Rules without restricting calories did not take off any weight. I am okay with that, because I think it really revved my metabolism, which had slowed down from weight watchers. And I think I was able to build muscle that i wouldn't have if i was eating at a deficit.

I decided to add the HELL diet to try to get those pounds off. I struggle on the low days, but I love the high days! I am still working to get in enough protein, which seems like it works magic for appetite control.

As far as the drills, I love that you can do them at home and totally wipe yourself out in 30 minutes. You can't beat that.
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Old 01-16-2008, 08:02 AM   #25 (permalink)
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Yesterday went totally off track.
I was so hungry I ate twice the portion of dinner that I had planned. Then I didn't do my drills because we went to sleep at 8:30. Then we had an argument this morning because his clothes didn't end up washed and his stuff gathered up the night before for work. (Not that he expected me to do those things, but just po'ed that they didn't get done.) Then I yelled back, which always makes me feel really guilty because I hate yelling, and after he left I looked around that house and everything reminds me of all the stuff he does for me and now I feel like a jerk. Ugh. Then I tried to do a bunch of stuff like fold laundry and load the dishwasher to make a pleasant surprise for him when he comes home, and I made myself late for work. Only 5 minutes, but still, I hate being late. I always think I can do about twice what is realistic for a given amount of time.

Food for yesterday:
Breakfast: shake w/1 scoop bev int'l choc, 1/2 banana, yogurt, 1/2 cup milk, 1 tbls peanut butter, 1 tlbs sugar free nestle quick, ice
Morning snack: 1 cup ham & bean soup, orange
Lunch: leftover salmon, veggies, & pasta
Afternoon snack: 1 can tuna w/1 tbls homemade vin & oil dressing
Dinner: broiled steak, homemade "fries" - sweet potatoes & potato wedges roasted w/1 tsp olive oil, salt, pepper, seasoning

Totals: 1984 calories
61g fat 29%
195g carb 36%
165g prot 35%

Today is going to be different!
I am going to have an attitude adjustment right now and stay on my plan and be happy and positive and cheerful. (Or at least try. )

I have to go to my other job this evening, so I will not get to exercise. Goal is 9 x bw cals for a rest day.
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Old 01-16-2008, 08:03 AM   #26 (permalink)
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Wow! Thanx for the inspiration. Awesome lifts Leah! And just my 2 cents . . . the trash can is my friend for leftovers and 'don't needs' :-)

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Old 01-16-2008, 10:19 AM   #27 (permalink)
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Hey Toni!

You are totally right, I just hate wasting food. I keep having to remind myself I am not a garbage disposal.
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Old 01-17-2008, 08:03 AM   #28 (permalink)
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Yesterday was a rest day, but I am really happy with how I did on food. I have been trying to eat a lot more protein, particularly on low days and it seems to work almost like magic for my monster appetite.

Yesterday's food:
Breakfast: english muffin w/pb
Morning snack: ham & bean soup & an orange
Lunch: two rotisserie chicken breasts w/skin removed & half a package of microwave mixed frozen veggies
Afternoon snack: 1/2 cup cottage cheese with a can of tuna
Dinner: chicken noodle soup
Evening snack: I had about 100 calories left, so I had a couple bites of my boyfriends sausage sandwich

Totals: 1469 calories
Fat 39g 25%
Carb 106g 26%
Protein 172g 49%

I was a little hungry at H&R Block, so I think I will need to do something higher protein than the chicken noodle soup for dinner next time. There was an open box of chocolates in the back and the guy I was working with was eating them and every time he talked to me I could smell them on his breath. Obscene!

Today's plan:

HELL Drills, Calories 11 x BW

I got a new computer and I am picking it up after work, so I have to be really disciplined to get in the workout! I am determined.
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Old 01-17-2008, 08:12 AM   #29 (permalink)
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Leah, I have had a couple of bad days myself. We just have to get back on that horse, at least I do. Looks like you already have!
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Old 01-17-2008, 08:22 AM   #30 (permalink)
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Quote:
Originally Posted by LWilson212 View Post
There was an open box of chocolates in the back and the guy I was working with was eating them and every time he talked to me I could smell them on his breath. Obscene!
How dare he!!
Quote:
I got a new computer and I am picking it up after work, so I have to be really disciplined to get in the workout! I am determined.
Ahhh.....a new toy!!! Just set yourself a goal - you CANNOT open the box until AFTER your workout!!
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