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Build a rack. what i did before i had a gym was i got 2 home depot buckets and 2 4x4's. nail a few nails into the botton of the 4x4's(not all the way in, this will keep it from coming out of bucket....

Fairly sure a nutrition major know about being in a calorie deficit, i stated in my first post though that i was looking for critique on THIS program, if you dont like the program shut the **** up...

Starting up again after getting lazy my freshman year of college (#1 Party school in US!) and want to get on the right track this summer and keep it going into next year. i have looked at the workout...

vote for epic productions in chico, ca! they deserve it.

you cant embed a whole page.

http://www.stumbleupon.com/su/2hhznv/photo.mpora.com/surfing/collections/alana-blanchard

i was gaining about 1 pound every 10 days when i was eating 2800 cals, i bumped it up to 3200 cals and lost 5 pounds in the last month.. wtf?

fixed

http://news.yahoo.com/casey-anthony-freed-fla-jail-early-sunday-041808262.html




wouldnt be surprised if i woke up in the AM and the bitch was dead.

AM: 100 pushups, 50 situps, 50 crunches, 50 toe to ground, 50 reverse crunches

PM: harry potter?

S: protein shake -- 140 cals
B: 1 cup oats, coffee -- 325 cals
S: 2 special k bars -- 200 cals...

water. i thought it would taste nasty but i tried it this morning and it was surprisingly good. and actually not watery at all it was a little thicker then water.

AM:
Bench -- 1x15, 3x8, 2x3, 1x15
Front Squat -- 3x10
Deadlift -- 1x10, 2x5, 1x2, 1x10
DB curls -- 3x15
Rows -- 2x10
Leg Extensions -- 3x15

PM: 7 miles with some surges ar or above 10k race...

AM: off

PM: 7 miles, first half uphill. felt good, avg around 7:10


B: 1 cup oats, coffee -- 100 cals
S: 1/4 cup trail mix -- 350 cals
L: turkey/cheese sandwich, banana --400 cals
S:...

loled hard at this one. when you are running in a race(example) your ATP stores are used up in the first 6 seconds of running when you are fighting for place. taking creatine will not create more...

AM:
decline bench -- 3x10
Wide grip bench -- 3x10
squat -- 1x15BW, 3x5, 1x15BW
Deadlift -- 1x10, 3x5, 1x10
Chinups -- 3x10
Skull crushers -- 4x10
2x50 toe to ground

PM: 5.5 easy run very...

http://static.igossip.com/photos/FredSmithson_Art_89341_25580_9360692f2cf3ik9_122_204lo.jpg
http://free.desktopwallpaper.org/Amber_Arbucci_3-303430.jpeg...

well **** really technical now arnt we

no hover

AM: rest

PM: 27.5 mile hilly ride (1 hour 43 minutes)


B: homemade banana muffin, bagel with butter -- 550 cals

S: 2 eggs sunny side up -- 160 cals

S: (during ride) 1 clif pro bar -- 200...

have not been getting enough water lately, so i need to start focusing on that more, at least 4 liters, but 6-7 is ideal