Team Asylum Wednesday~ BABY GOT BACK!!

The Top 10 Butt Exercises

1.Squats- are one of the best exercises you can do for your hips, butt and thighs. There are many different types of squats, including the Chair Squat pictured here. Stand with feet hip-width apart and squat, keeping back straight, abs in and knees behind your toes. Let your butt lightly touch chair and squeeze butt to stand up. Repeat for 2-3 sets of 8-12 reps and add weights for more intensity. This gallery of squat images shows a wide variety of squats you can add to your current routine.

2.Lunges- Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you'll work the glutes and hamstrings and, on the back leg, you'll work the quads and calves. What's nice about lunges is that there are a variety to choose from such as:

Side to Side Lunges Reverse lunges Front lunges Walking lunges Wheel lunges (front, side, reverse)

You can also elevate the back foot on a step or platform to really challenge both legs. This is a great move for the glutes and thighs, but please avoid this move if it aggravates any knees problems.

3.Step Ups-For step ups, you simply place one foot on a step or platform and push through the heel onto the step. This is an excellent exercise for the glutes, providing you use a step that's high enough...just make sure your knee is bent to 90 degrees or less to keep it safe. The other key to making this move work is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You'll really feel this when you take it slow and concentrate on the working leg.

4.Hip Extensions-.While I'm fond of more compound moves (like the squats, lunges and step ups listed above) since they work more muscle groups, the hip extension is an exercise that targets the largest muscle in the body...the gluteus maximus. For this move, you can hold a dumbbell behind the knee or use ankle weights for added intensity. Another interesting variation is to lie with your hips and torso supported by a ball, hands on the floor, and bend the knees. Then squeeze the glutes to send the feet straight up to the ceiling.

5.One-Legged Deadlifts-Deadlifts are great for your hamstrings, butt and lower back, but form is critical and you should skip this exercise if you have any back problems. To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps.

Hiking, Biking, Running, Kickboxing,and Walking finish up the top 10 butt exercises list.

For more info the website is.. http://exercise.about.com/od/butthipsthighs/tp/butt.htm

Well, I figure the women especially like to do the glute exercises for the nice bottom. Mine is in definite need of help. One day my butt has it's own zip code and the next day I turned around and it was gone in a snap with NO shape whatsoever. Now since my ummm backside is gone I can see my saddlebags a whole lot better. I am suffering from a serious case of saddle bag syndrome,lol. So hopefully there are some new ideas for working that area for you ladies. Have a good day TA! Lana

Just finished watching the Biggest Loser finale that I had DVR'd a little earlier. Now THAT is motivation! They were losing almost 50% bodyweight!! ALL THINGS ARE POSSIBLE!!! Whether you are shooting to lose weight, bulk up, or tone and define, you can do it!! Whatever it may be! I am so excited to get up in the morning and get my upper body done. I got two and a half pullups yesterday and I am shooting for 3 tomorrow.

It's my bedtime if I am going to have any energy for this! Good night, or good morning! Let's have a great Wednesday TA!

"If I can't flex it, I don't want it."

Nothing like kicking your own A$$ and leaving it all "Behind "

Good morning Meg! good job on the pull ups!

Im off to my morning ritual.. up to early with freezing rain...0h well Santas comming

Have a great day !

Great start LJ, gots ta love a good bum! DH says it's his fave part of me lol.

Anyway I KILLED 45 mins elliptical. I PRed a new distance in that time, twas grrreat! And I just finished up abs. WIll be lifting latah on today.

Meg you are strong! Love the new hair!

Morning MM, stick it out, winter doesn't last forever

Have a great day TA rip it up!

Back later...

Let's just live it.

Thanks for the butt ideas Lana. I would like to add one that I've found particularly effective lately. On the horizontal leg press machine... take your right leg and cross it over your body, which would make your right toe pointing off the corner of the upper left side of the platform... but your back and shoulders are squared on the pad. Lift and lower with that one leg and switch. It's killer. I sometimes have a little problem with my lower back and this actually seems to help stretch that out as I'm lifting. Love'm.

Good Morning, Meg. Sounds like you are working hard!! Congrats on the pullups!

Stay warm Matt! I hope you get some killer time off over the holidays.

Joc, you wouldda been proud of me yesterday. Did a lot of plyo sets between my lifting sets at the gym last night. Had several people ask me what the heck the crazy cardio was that I was doing... I pointed them your way (and Tony's)

I'm so looking forward to my time off over Christmas and New Years. Trying to get my workouts in with the 2 jobs (3 if you count my band) is starting to frustrate me. My office closes from the 23rd through the 5th, so I will have plenty of time to get freakish with it through the holidays. Can't wait.

Stepped on the scale this morning for the first time in a while. I needed to see the number in order to have a starting point. And starting point I now HAVE. Jeez, it comes back on fast. Not stressing though.... ready to get busy. Will take measurements tonight and post.

Still looking for a race, Blue... will most likely be in March.

Kick it with a tasty groove, TA!

Carla

Good morning Ana!

Thanks for the start Lana-I think I do all of those listed except kickboxing. Maybe that's what's been missing.

Meg-I'm working on pull ups too. You're avi is so cute!

MM-What's Santa bringing you this year?

Morning Joc. I thought about you at 2 am thinking, Joc is probly up working out right now. Ha.

Alli-Did you go back to bed? I hope so.

Carla-That one I haven't tried. Thanks!

So my talk about insomnia being in the past for me must have jinxed me. Been up (well not up but awake) since 2. Gonna make the gym a bear today.

Carla ur insane! That's awesome You do a lot of plyo, you are an athletic freak gf!

Carol 2 am your time yeah I was up but not working out, OH WAIT that's like 5 here? Yeah I was

xoxoxo Carla

Dang it. I'm feeling all warm and fuzzy, sippin my coffee, reading posts. Then I come here and read about everyones workouts, DOMS, & the best butt exercises (which I love doing). Now I feel like a slacker, because I haven't worked out yet, *big sigh*.

I'll geterdone here in about 10 minutes. Finish my cuppajoe!

Have a prosperous and joy filled day & stay strong and be of good courage.

-jill

Thanks Lana.

GM Meg ! Enjoy your trip back to AK. Say Hi to Santa for me.

MattM, freezing rain sounds like a good reason to stay home.

GM Joc and Alli !

Carla, Lean Dreams is still working. The dreaming part of it is wild, almost like living in a movie every night.

Carol, get some nap-time in today. I'd kill for a nap.

GM JIll and Telle !

Busy morning, but I will be slacking in the afternoon.

Meg, WTG on the pull ups! Keep at it!

Bebe, Dont worry we have a break soon

Joc, The P90X leg workout is intense, Im always sore for days after Nice avi!!

Morning Alli

Carla, Thanks for the exercise tip!

Carol, My butt wont shrink either ..maybe one day! Get some sleep!

Morning Jill, Telle and Jim

Had to come in early today, BA! I felt ok thismorning though, until I got here! My Dad was smoking in my office, grrr that pisses me off! He better freakin quit! I got in 20 mins on the treddy last night thanks to my Bebe and will hit it again tonight! Eating has been clean except 1 cookie won yesterday Looking forward to xmas break too! 11 days off.. woo hoo!!!

ok back to work, later..

Gina

Good Morning TA!!....I came to mistrust my desire to explode the picture and supercharge it in some way... what is more important is a feeling of strength in reserve – tension beneath calm. -Richard Diebenkorn Man never blow all your endorphin reserves in one final; blast but let it sustain and fuel your entire workout!!!

The Booty. Mine is a work in progress and right now it needs some progress. Thanks for the start Lana!

Good Morning Megan! You got a great future ahead of you. Great job and good people surrounding you it seems.

Good Morning Matt! Santa is on his way and he wants you to leave all the bad foodies on the dish. he he

Good Morning Joc!! Shred it like you do Mrs. Consistancy!

Good Morning Alli! We love you too.

Good Morning Carla! I'll have to try harder to visualize your leg press method. You'll find a race. There are tons of them in the Spring and Summer.

Good Morning Carol! I got up real slow this morning too. I felt like a bull stomped on me. Oh you said A$$ DOMS. That's a whole different animal.

Good Morning Jill!! Are you working on that run? Welcome to the team! Remember it isn't time or strength but progress.

Good Morning Telle! Da Squat is the ultimate A$$ Killa!

Good Morning Jim! Too much TMI but I get where you are coming from. Work sux don't it? I need a gym job.

Good Morning Gina!! You tell Dad what's up!! That smoking is bad mojo. Have a great day!

Speaking of the back-side, I'm gonna work mine into submission later. It will tap out and my upper half will be victorious!!

Blue - tomorrow is my cardio day, so I'll ge that run in. Just a warning...I'm am NOT a runner, so my time is gonna be sad, but I will do my very best!! I will push myself, I promise.

Now back to the thigh question? How to measure?

Hey Gina! - Eleven days! Nice break! Glad to hear you're doing well with the eats and the workouts.

Jim - Ha! You should put that on a t-shirt or something.

Telle - I caught up on the thread last night. I'm sorry you had a rough day at work yesterday. Thinking of you!

Morning Jill - Welcome to the Asylum!

Hey Carla - Ha! Well, hey, maybe some of those dudes will give plyo a shot. Its a good workout!

Joc - I love reading about your workout schedule. You make me feel like a slacker - Elliptical, abs and lifting today!

Carol - @$$ DOMS are the best. Sorry you didn't sleep last night, though. That always pisses me off when it happens after a good workout because then you're missing out on recovery.

Morning Alli!

Hey Matt - Well, if it's freezing rain, it's at least warm enough to BE rain. We're still in the deep freeze here.

Morning Meg!

Great workout lined up for tonight. We're doing Barbara (5 rounds for time of 20 pull-ups, 30 push-ups, 40 situps and 50 squats with a three minute rest between rounds) - am excited for this one! Yesterday was max effort cleans with a short conditioning session after. I was pretty excited because I finally got the form pretty much down - now I can get aggressive with it! Made it up to 95lbs, which was my goal for the day.

Edited to add: Morning Greg!

Jill - Just the one at the largest point of the thigh. Also, make sure you measure the same one each time since your thigh circumference for each leg will be different.

Jill one thigh, I measure at the top the biggest part.

Greg ah sanks. I has ta beat the competition into submission, aka fat...

GG yeah hopefully your dad will quit, it's hard to do. Smoking in your office though, not cool.

Jim u do not have a huge @$$ unless it's grown since Feb...

STLAL hope today is better than yesterday for you.

Official description (much better than mine)...

Cross Over Machine Lunges:

Position yourself into a reclining leg press machine, with your shoulders and back flat against the pad. Twist at your waist so as to bring one foot across to the opposite top corner. Place this foot at a slight angle so that your toes are pointing to the corner of the platform. Straighten your other leg out of the side of the machine so as to avoid it interfering with your range of motion. Exhale, bearing the weight on the heel of your foot, straighten your leg. Inhale and slowing return your leg to the starting position. Complete the required repetition and switch legs to perform on other leg. Repeat as required. Note: You can do this on a regular leg press as well.

JILL, I take 3 upper leg measurements... one at the very top where your leg connects to your body, one in the meatiest part of your thigh and one right above the knee. It's interesting to watch how different parts of your leg respond to different tweaks in your plan. That's just me... and I'm an anal retentive dork.

Leya, funny you should say that.... there is a boxer in the gym who is all about freaky cardio and I'm taking a portable DVD player and the plyo DVD to the gym Thursday and he's gonna do it with me. Should be fun. People will point and stare. BRING IT!

Feel better Gina!!!!

Jim, would love to hear some of your crazy dreams!

Telle.... hope work is better today, super woman.

Joc, you hit it right on the nose. ATHLETIC is my goal. I can't think of any better word. Fit just doesn't cut it. I want to be an athlete.

Hit it hard, TA!!

xoxooxox Carla

Hey ya'll. Let's get to personals, shall we? You'd be so proud I'm sitting here with my little Excel Spreadsheet I created with jotted notes:

BP: DESIGNERS!!!!! I believe I have found my new Project Runway Buddy.

Telle: Hope you have a better day with the kids.

Lana: Thanks for the butt workout ideas. My heiney is my problem area second only to my upper thighs. They are about to be put on probation if they don't start shaping up!

Joc: Woman, I'm still in awe of how you not just get up so early to workout but you destroy your workouts as you do! Still love looking at your vlog.

Jim: You had me at "My ass is huge"

Gina: My boss is trying for the umteenth time to quit smoking. He's on day 6 cigarette free. Hope your father sees the light one day and quits as well.

Carol: You are my sunshine, my only sunshine. in fact, you could be the sunshine seeing as how early you got up! I hope you take a nap today.

Carla: "Get freakish with it?!?" Seriously?....Honey, you've been killin it for a while now!

Megan: Supercute hair. You look so California now! I wont' lie, I'll miss those pigtails

Okay, workout for me last night was great. I'll post it in my blog in just a bit, but my shoulders were crying. The mother in me screamed "Oh, I'll give you something to cry about" and kept pushing. I feel wonderfully sore today.

My day shall, once again, be avoiding all of the goodies that people are dropping by the office. Yesterday, we had a basket delivered by a local bakery. They had cheese danishes......darn it.

Ciao!

Katie great job on the WO

I'm taking a day off from being superwoman today. I'm only taking jammies off in order to replace w/ adidas attire

clean eating today. LB and abs today. Spose I'll throw in some cardio too just to pump the endorphins. Oh, and chisle the fata$$.

sorry - no personals this time around, I'm waiting for 216 posts so I can sit and do them then

here's what else I'm doing today:

wrapping

and

making

Let's just live it.

Jill-Watch out...you may decide you like running. Nothing like it to lean ya out.

Telle-Hope it's a much better day. How goes the wall paper.

Jim-As you like to say, without pictures there's no proof.

Gina-How's my doggy doing? Smoking...yuck.

Greg-Love it when you're all chipper in the morning.

Leya-I still wanna work out with you. I think it would be a blast.

Carla-I'm attempting those babies tomorrow. Can't wait.

KJ-I will be looking forward to your blog. You are so good about keeping that up. Ana-Do you need me to resend my address for the Peppermint Bark? Cuz I will.

It's raining again in SoCal. I think it may be the end of the world.

Megan you will hit 3 today

MM stay warm and dry, summer is coming

Joc great job on the bottom

Ana you have such a beautiful yawn

Carla checked out your pics, you have had an incredible transformation. Keep rocking it.

Carbar at least you are so magnificently beautiful you dont need any beauty rest. Hope sleepy time is better for you next time

Jill don't feel bad about not having the work out done yet, some of these folks get up crazy early and work out, I am more of a evening workout person

Telle hope you day is better than yesterday

Jim didn't know you had a donkey. HE HE

Gina great job on the tready

BP work dat ass into submission and make it tap out

Bumbler morning u crossfit crazy girl

Katiej way to hang tough on avoiding the office goodies

I have a big ole ass. Developed from the million times of sitting and standing on the pegs of a dirt bike over a 10 year racing career. Also developed some nice traps.

Run planned after work today.

Off to see my 5 yr old daughter in her school christmas play. Be back lata.

Kill it

Matt

OK, no time for personals. Hit it hard people!!

I'm looking forward to the two-mile run challenge tomorrow morning. I may have to stop and eat a sandwich and take a nap, but I'll get it done! (just kidding about the sandwich and nap )

Food porn = evil, if more pops up I might not be back on later... just sayin'! I decided against making a cheesecake that Jim made me crave last weekend and am skipping free day so none of that...

Carol rain in SoCal does = end of the world to the ppl there, crazy...

MMcH enjoy the play

Suz hope he feels better ASAP esp with that packing out

Suz-Nasal packing would make me miserable too. Uhg!

Jill-Good for you! Wish I could say that.

Joc-No kidding on the rain.

ANA- WOW, you wrap presents so beautiful like!!! And did you really make that dessert on that picture???? Man...I wish I was all Martha Stewart like!!!! My own dad says I wouldn't even know how to boil water.. lol I can cook...... a little.

Off to Watch some Joc videos now!!!!

Welcome and good morning Megan. I dont have cable and have never seen the biggest loser. Do they ever do updates on past winners?

Matt, I would prefer freezing rain to -30 that we have now. Not so good for the driving though,

Joc, I cannot wait until my glutes are the best part of me!

Morning sleepy alli :-)

Carla, I love the excercise suggestion, I want to try that! I may have to get a gym pass in late Feb or March.

Carol, I am finally sleeping well, but Allie is having nightmares every night (usually bugs in the bed) It dosnt matter if I turn the light on and show her she still cant sleep.

I will be right back....

WHOOPS...POSTED TOO SOON

WELCOME TO ALL THE NEWBIES!!

This morning I got my BUTT back in the gym after taking monday and tuesday off. this go 'round with the sinus infection is odd. It seems to be progressing faster than normal, and is in my chest but sometimes I feel it, other times I don't. Weird. I am on Zicam, Emergen-C, nasal spray, sudafed and lots 'o tea. I am trying to get over it without the antibiotics for once...

I had upper body this morning. This higher reps scheme is still taking some getting used to. I really, really liked lifting heavy for 6-10 reps. It was easier for me mentally. The pain was over quicker . It is a real mind trick trying to get 15-20 reps on all sets. It will be good for me though. I can feel it.

I love BUTT doms. I hardly get them, which means I need to work it more. I've been doing more lunges, which are really helping I feel. I dunno though. I feel like my booty is turning into a big bubble butt when I wear jeans...LOL. Maybe it was all those deadlifts a while back?

Allright, gotta start earning my pay...

Amy

Lana- awesome on the BUTT info! I will take a read later..

I am in an all day training class today and running a workshop tomorrow. I just wanted to say Howdy. I will catch up on all the days reading around bedtime.

Have an awesome day!

Lena NYC

I was just reading about glute work yesterday. Hmmm, the universe is trying to tell me something.

Three more days of rest and then I'm back at it. With eyemakeup too. Eyes are doing fine, but lots of headaches as my brain rewires itself to see with monovision.

Gotta run, bosses lurking.

Re:

No time for personals, but I will try when I get back!

I have to go work out, come home and pack for my trip tomorrow, wrap presents still, go pick up my medical record and then make it to a dental cleaning for my pearly whites by 2:45, then I'm supposed to go flying tonight to do some night hoist training off a boat. I'm sure that will get cancelled though because our pilots don't like flying in the rain. Again with the end of the world thing....

Ahhh! Gotta go!

"If I can't flex it, I don't want it."

Hugs, Mary Jo

THIS is why I get pumped and excited for some workouts

Shoulders n arms DUN.

(Fly by on library computer)

It is sunny and 75 degrees. I am going to try to sneak out of work early and run in this unusually warm and beautiful December weather. And to think it snowed 7 inches at my house last thursday.

Perfect topic, Lana! Thanks! I like my butt, however, it needs to be smaller and firmer. I've totally slacked on working my lower half...too obsessive with the arms and shoulders, lately.

Joc, WOW!!! Big ol' vein, there!! It's like trying to capture Big Foot on film isn't it?? LOL!! You did it, girlfriend!!

Jim, LOL!! I was not expecting that at all.

Okay, maybe it's time the team did an a$$ challenge. LOL!! Get banned for good.

I'm in a weird mood. Snarky would be the word. I was down, then I was up, then sad again, then confident and all Grrrr!!...now I feel sarcastic. I'm going to buy a freaky home gym for myself...you watch. I'm in a mood.

I'll be back later, time to eat! Love you guys!! Tear it up! I am!!

Monijito

"Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable." ~Sydney J. Harris

Thanks Linda!

OH yeah Saturday is Eryn's last swim lesson (until after we move and whatnot) and I get to go in and have fun with her, so see it's a good thing I can rock a bathing suit right now

Suzanne, I hope poor Greg gets his nose unpacked today. That half bottle of blood in his stomach is still with me. Blech.

I am reading about carb cycling trying to come up with a plan for the last seven pounds.

I know it has been a crazy longtime since I have posted on your tread but just wanted to know if I would still be welcome?

My Bodybuilding Blog

work is better but still versions of the same... busy today too... very very busy...

chat later

MR - missed you!!!! you know we want you to play on TA's playground!

xoxo telle

for you joc, oh girl warrior:

Let's just live it.

Gman got the packing out and is now laying in bed sleeping. Poor thing. He's off work until next Monday.

We have friends coming over for dinner. I asked him if he wanted to cancel but he said no. We are having grilled pork chops with sauteed mushrooms and onions spooned over top, new red potatoes, and a spinach salad. So, its a good healthy dinner. BUT, we did buy some cheesecake for dessert. I wont eat any. Instead I'll just have a cup of coffee and I will have 1 glass of wine.

I know I'm not supposed to be weighing during the middle of the week but I'm back down to 156.6, so that 1/2 lb gain from the weekend is gone. I will have to step up the workouts ASAP. While I'm losing some weight, things look exactly the same, so I know its because of lax weight workouts. I'll correct it. I am happy with the eating though. For the most part, I've done pretty darned good.

Welcome to anyone new!

Suz-sounds like a yummy dinner. Can't believe he feels up to entertaining.

Telle-Miss you.

Hi MR! Nice to see ya. I just realized I haven't checked out your pics in awhile. How's the training going?

Diane-Those pesky 7 pounds!

Sitting by the fire in my pj's at 2:38 in the afternoon. Decadent, I know.

I'm going to go home and make some talapia and steamed broccoli. YUMMY! I do believe I shall also go get some "Wow have I wasted some time" Christmas shopping! I'm also going to go workout at 8:00 so I won't be there until 11:00 like I was last night!

Cant wait to get out of here.. warming up my truck for 20 mins! Its freezing .. Treddy and some arms tonight!! I will take pics and stats this weekend too

Katie-no nap. Kids had half day of school so no time for snoozing.

Gina and Telle. It's all in your perspective. It really, really feels cold and damp to me.

Oh, -18, windy with flurries. So, warming up!

Carol - Can I trade you places? Please? I will go sit in the rain and you can hang out in the snowbank?

Michelle! Glad to see you back on the thread! How've you been?

Suz - Greg's a trooper. Blech, still can't get over the imagery of an entire can of pop's worth of blood in his tummy. Ewww.

Katie - Enjoy the shopping and the fish! Okay, that came out sounding weird...

Two days till we pack the house in to a truck and go sleep at the new house. Man I'm stoked. I want to take our shovel and go shovel the front walk and a path through the back yard, and take wall paper down, and, and, and....

Sorry I've been so AWOL lately. I just need to find a little sanity and I'll be back full force with goals (specific), weekly progress, etc.. Can't wait to go see the new gym. I'm thinking I'm going to use jumping rope as one of my main forms of cardio. Oh, I'm also considering going "vegetarian" (*GASP*.. I know! I never thought I'd say THAT) but I'll get in to more details on it another time. Short version is that mean seems to make me hugely sluggish (like, fall over and have a nap sluggish) so trying some alternatives.

Later folks.

ok, this is a little blurry, but:

Let's just live it.

Hi TKD...I PM'd ya!

Carol, I PM'd you twice! (I'm good like that)

white chocolate lesson of the day: white chocolate is not chocolate at all. chocolate is made from the cocoa bean (hence the color). white chocolate is just sugar, milk and fabulous yumminess. (that's not the what it actually says in wikipedia - don't look it up). true though.

Let's just live it.

Let's just live it.

Really paying attention to what I'm eating and trying to get my water to a little over a gallon.

Off to workout!

HOW ABOUT I POSTED MY WORKOUT FROM LAST NIGHT BUT IT DIDN'T SAVE! ARRRRG that's frustrating.

Katie-You are gorgeous, short legs and all. I want your belly.

Jim-I could've told you all that.

Training is going great, I am 15 weeks out from comp and started cutting...we are taking it slow so I dont lose a bunch ofd muscle...I really need to put up some new pics, it had been a long while.

My Bodybuilding Blog

of course I can make turtles, silly girl guess you want some too, huh?

Let's just live it.

Allison-I thought you'd never ask.

edited to say: Gina, you married a goomer!

Hello all. I did legs and I hurt. 'nuf said about that.

Oh! I used straps for the very first time. Amazing how little work it takes to hold heavy a$$ weight. I was usually good up to around 315 or so. I'm still not sure I used them right.

Michelle, yes some new pics please. I bet you are really taking on some shape and the muscle is going to really show up! I'm excited for you!

Katie, you are kicking some serious butt!! Your back looks amazing!

Joc, nice pic! I still have that vein showing up especially when i workout. I love it!

Jim, love that avi!! hehe, Elsa misses you too We need some hardcore guys like you at the gym for motivation for the other stick leg guys.

Mattman, nice vid wedgie boy! LOL. Looks like you were really in the ZONE!

Ok, that is about it for personals. Can't catch up! I napped for a good bit today as i was really tired from my workout and had my cheat meal today of sushi. YUMM!!

How is raw fish a cheat meal ?

OMG...I know what my next cheat meal is. Thanks Sandra!

Let's just live it.

Jim, since i am low carbing it. The sushi IS a cheat meal for me. I had a good bit of it and was really enjoying it. Now the damage i did on Sunday (my bday) was pretty ugly. Applebees bacon cheeseburger with fries (mayo & ketchup dip), spinach & artichoke as an appetizer (shared with hubby), popcorn later on and a macadamia nut cookie from the mall before this madness. I had to be good this week cause i'm sure that wrecked havoc.

carbar, so glad i could help

hi Ana! You talk to Kim lately? How is she doing?

NPC Southeastern Gold’s Classic (AL) June 2009 (This is a maybe still)

My Bodybuilding Blog

NPC Southeastern Gold’s Classic (AL) June 2009 (This is a maybe still)

Alli, you're either at work, or home sleeping, but I thought of you!! My Mom just emailed me this. LOL!! Night all!!

Tequila Cookies

1 cup of dark brown sugar

1 cup (2 sticks) butter

1 cup of granulated sugar

4 large eggs

2 cups of dried fruit, such as dried cranberries or raisins 1 tsp baking soda

1 tsp salt

1 tsp fresh lemon juice

1 cup coarsely chopped walnuts or pecans

2 cups all-purpose flour

1 bottle Jose Cuervo Tequila (silver or gold, as desired)

Sample the Cuervo to check quality.

Take a large bowl, check the Cuervo again, to be sure it is of the highest quality,pour one level cup and drink. Turn on the electric mixer...

Beat one cup of butter in a large fluffy bowl. Add one teaspoon of sugar...Beat again.

At this point it's best to make sure the Cuervo is still OK, try another cup .just in case. Turn off the mixerer thingy. Break 2 leggs and add to the bowl and chuck in the cup of dried fruit, pick the frigging fruit off floor...

Mix on the turner. If the fried druit gets stuck in the beaterers just pry it loose with a drewscriver. Sample the Cuervo to check for tonsisticity. Next, sift two cups of salt, or something. Check the Jose Cuervo.Now shift the lemon juice and strain your nuts. Add one table. Add a spoon of sugar, or somefink. Whatever you can find.

Greash the oven. Turn the cake tin 360 degrees and try not to fall over. Don't forget to beat off the turner.

Finally, throw the bowl through the window, finish the Cose Juervo and make sure to put the stove in the dishwasher.

CHERRY MISTMAS