MarylandQuitter

The compound miter saw put the radial arm saw into extinction pretty much. I have one and it's so freaking handy I love it!

Jumping rope is hard, at least for me which is why I never do it. lol It's not the same as when we were kids. :) Jumping rope is great and WILL get you in shape. No doubt about that.

lol :P

I quit smoking so I won't be sucking any smoke into my lungs today.

ermagawd. lol

2 examples:

Click on the "Downloads" link in between the "Calendar" & "Blogs" buttons and you'll see 4 images for you to use in your tickers, if you want to. ;)

Nook [1], Kindle & 2 Android tabs [2] Footnotes: [1] This is mine [2] I have a family and I need peace, hence each their own

On the other wall where my weights are, there is an LED TV [1], stereo for the tunes, sectional for when I'd rather lay down and a really, really cool handmade teak/oak/red oak desk [2]. Footnotes: [1] The LED TV is hooked up to Netflix as well as the internet, FIOS so I can watch the Baltimore Ravens & Orioles [2] MQ would rather throw the treadmill away than part with desk

Weight Training Program Modified Power/hypertrophy Training Split Day 1: Upper body (power) Day 2: Lower body (power) Day 3: rest Day 4: Back & Chest Day 5: Lower Body Day 6: Shoulders & Arms Day 7: Rest/Abs Power Exercises Chest: Flat dumbbell presses Back: Cable rows Shoulders: Dumbbell presses Quads: Hack Squats Hams: Stiff Legged deadlifts Routines Day 1: Upper Body 1-Seated Cable Rows 2-Lat Pull-downs 3 sets of 8-10 reps 3-Flat DB Press (following power routine) 4-Aux. chest exercise: Flat Bench Press(DB, Bench, or Hammer Strength) 3 sets 8-10 reps 5-DB Shoulder Press 6-Bicep Aux. Exercise: Dumbbell curls 2 sets of 6-8 reps 7- Tricep Aux. Exercise: Cable press-downs 2 sets of 6-8 reps Day 2: Lower Body 1-Hack Squat (following power routine) 2-Leg Press: 2 sets of 8-10 3-Stiff Leg Deadlifts (following power routine) 4-Standing calf raises (on hack squat machine) 3 sets of 6-8 reps 5- Seated calf raises: 2 sets of 6-8 reps Day 3: Rest Day 4: Back & Chest Back 1- Seated Cable Rows -3 sets of 10, stay 1-2 reps shy of failure. 2nd exercise: - Lat Pulldowns - 3 sets: 10-12 reps 3rd exercise: - dumbbell rows - 3 sets: 10-15 reps 4th exercise: close grip cable pull-downs - 3 sets: 12-15 reps 5th exercise: machine rows - 2 sets: 12-15 reps Chest 1-Flat DB Press (3 sets of 10, stop short of failure) 2nd exercise: Incline DB press - 3 sets: 10-12 reps 3rd exercise: DB Flyes - 3 sets: 12-15 reps 1 set of weighted stretches: 50% of normal 8-10 rep max on flat dumbbell press and hold the dumbbells in the stretched position for 60 seconds Day 5: Legs Quads 1- Hack Squat (3X10) @65% of 10 rep max 2nd exercise: - leg presses - 3 sets: 10-12 reps 3nd exercise: leg extension - 3 sets: 12-15 reps Hams 1- Stiff Leg Deadlift (3X10) 65% of 10RM 2nd exercise: seated leg curl - 3 sets: 12-15 reps Calves - 1st exercise: -standing calf raise - 3 sets 8-12 reps 2nd exercise: seated calf raise - 3 sets: 6-15 reps Day 6: Shoulders & Arms Shoulders 1st exercise: DB Shoulder Press (3X10) @65% of 10 rep max 2nd exercise: dumbbell side lateral raises - 3 sets: 10-12 reps 3rd exercise: Bent over dumbbell laterals - 2 sets: 12-15 reps Arms 1st exercise: Alternating dumbbell curls - 4 sets: 6-10 reps 2nd exercise: Preacher curls - 3 sets: 10-15 reps 3rd exercise: Skull crushers or overhead cable rope extensions - 3 sets: 6-10 reps 4th exercise: cable press downs - 3 sets: 10-15 reps *Superset bicep exercises with tricep exercises to cut down on time Day 7: rest/cardio

Now, the food & cardio. Lifting or Cardio days Protein: 235g Carbs: 235g Fats: 60g Fiber: 25-55g Refeed (Once every 7 days) Protein: 215g Carbs: 350g Fats:50g Fiber: 25-55g Cardio - High Intensity Intervals 2 Days Per Week 5 min warmup 5 minutes of intervals each interval lasts 3 min 2:30 sec 50% of my max, final 30 sec run as fast as I can (life or death sprinting) Repeat 5 times, no rest in between 5 min cool down at a fast face Low Intensity Cardio 2 days per week 20 minutes of moderate cardio (treadmill, biking etc.)

Since my fitness blog turned into the Quit Train Blog, I guess I'll start a new one here. First, my "stuff" in the basement. A treadmill is on the other side of the basement but I hate the sucker so I didn't take a picture of it. We have a love/hate relationship. :)

hahahahahaha First, the dance has a lot to do with me looking like an idiot but it's at the bottom of a very long list of reasons why. :) Second, your fitness journal... :blink:

Bring it. ;)

Right here. :) https://www.youtube.com/watch?v=Qn8_bWeZRVU

TAC has been a HUGE help to me. I told him that he can come up from the basement of the site but I think he feels at home down there. :)

Anything Dio because "WE ARE THE STRONGEST PEOPLE ON EARTH"--RJ Dio http://www.youtube.com/watch?v=Aao1kuf8GEs

My littel girl keeps my heart. It was her's before she was even born and will keep it long after I'm gone. :)

Sarge, home is where the heart is. Cheesy Squeezy

I'll join in, nope for me.

Good for you! This is why having a support group is so important to me, and you. Without being around others dealing with the same issues, it's too easy to forget what all we stand to lose by thinking "just one" will be okay.

That's the attitude, Holski!! After we know all the lies about smoking and the junkie thinking that we used to rationalize with, honestly ,there's no going back to a career smoker. I mean people may struggle and relapse, but they never give up and get their sticky quit, like you have. Great job!!!

Your kicking ass and taking names this time! I see somebody who is driven and won't let anybody or anything get in his way. I really enjoy reading your updates. I'd much rather take a weekend trip to Sioux Falls than Vegas. :)

I bought Sycamore Row when it first came out so I could get a 1st edition. I have all Grisham's books in 1st edition. I also keep a few in my Nook so I could read at work without getting them ruined. What a gifted writer he is.

No smoking for me today.