ich bin ein berliner

4/8/10 db bench 12x3@30 curls 13x3@10 butterfly: 12x3@16 standing flys: 12x3@10 curlbar: 12x3@20 pushups: 8x3

3/8/10 db bench: 10x3@36 curls:10x3@16 flys: 12x3@16 curl bar: 10x3@30 pushups: 10x3 hammercurls: 10x3@10 next workout, higher reps

lunges 10x3@10 shoulder press 12x3@10 inc bench 12x3@10 squats 12x3@20 (per hand) db bench 12x3@30 curls 14x3@10 standing flys 12x3@10 butterflys 12x3@10 curlbar 12x3@16 pushups 7x3 2/25/10 db bench 12x3@30 curls: 13x3@10 standing flys: 12x3@10 curl bar: 12x3@26 pushups: 12x2, 4x1 hammer curls: 10x3@10 3/4/10 2mi run skulls: 12x3@30 rows: 10x3@40 reverse curls: 12@20x3 closehanded bench: 12x3@40 reverse pushup: 10x2, 8x1

2/18 skulls:12@26x3 rows:12@30x3 reverse curls:10@20x3 closehanded bench:14@25x3 reverse pushups: 10x3

2/15/10 db bench:12x3@30 curls:13x3@10 standing flys:12x310 butterflies:12x3@10 curlbar:12x3@10 pushups:7x3

2/9/10 lunges 10 reps each leg @ 10 lbs each hand x 3 shoulder press: 12@10x3 inc bench: 12@10x3 squats:12@10x3

2/04/10 skulls:12@26x3 rows:12@30x3 reverse curls:10@20x3 closehadned bench:14@20x3

2/4/10 DB BENCH: 12X3@26 CURLS: 14X3@10 STANDING FLYS: 12X3@10 BUTTERFLYS: 12X3@10

Started Workout 11/14/09 Second day: skulls 12@26x3 rows 12@30x3 reverse curls 10@26 10@20x2 abs

day 1 workout 2/6/09 db bench: 26 lbs / 10 reps 26 lbs / 12 reps 26 lbs / 12 reps Curls: (10 lbs / 14 reps) x 3 standing flys: 10lbs/12 reps 2/16/09 skulls 12 @ 26 lbs x 3 rows 12 @ 30 lbs x 3 reverse curls: 12 @ 20 lbs x 2 abs

it has been a year and this thread has remained useless. I'm going to start working out again and im going to use this forum to log my progress. Thank god that all the info is still here because i threw out all of my other logs for working out. Glad I don't have to draw up a new one. I'm going to start out the same time as last, start slow and work myself into it. Can't wait.

I have realtek audio for my motherboard and I was wondering if its possible to have different programs to output for specific outlets. I have a media center to dvi out to my tv. I want to play css and play movies at the same time but have one out put for my speakers for VLC and another output for css for my headphones. I have no clue how to start to research this. So any help would be appreciated. As always, thanks for the help =)

reseated cpu, nothing used a dvi cable to dvi in for another monitor, no avail

I will try another stick of ram. Have not tried to reseat my cpu, thats last resort. When the video card is in and powered, i get no beeps. when the video card is in with no power, i get the beeps from bios that tell me there is no video card in (normal) when my video card is in with power AND when i have no ram in, i do not get an error beep telling me no ram is in place. I have tried every single slot with my ram, seated correctly with one stick. two should not be required to boot, only one 6 pin into the video card: yes 4 pin plug into the mobo: yes, i tried it without the 4 and it doesnt change anything cpu fan spinning: yes case fans: power up when i turn my computer on. the cheese is green

hello guys, its been awhile since i've been seen but im hoping to get back on the scene with my new computer build. I'm having some problems with my build though. When I power up I am not getting a signal from my computer to my screen. I DO have sufficient wattage. I'm required to have a 400w ps but i have a 500. System: cpu: http://www.tigerdirect.com/applications/se...DE=WEBLET03SHIP mb: http://www.tigerdirect.com/applications/se...DE=WEBLET03SHIP vc: http://www.tigerdirect.com/applications/se...DE=WEBLET03SHIP memory: http://www.tigerdirect.com/applications/Se...sp?Sku=C13-6094 power supply: http://www.newegg.com/Product/Product.aspx...N82E16817371007 What I have done: 1: hooked up my motherboard speaker so i can hear error sounds. when i do this and unplug my video card i get the error sound when i remove my memory i do not get an error sound 2: changed my video card to the second pcie 16x slot (nothing happened) 3: hooked another monitor up to the video card (nothing happened) I am using a vga to dvi converter but that shouldnt be a problem, my card came with one At any time I am not getting a post signal (the single beep) for a smooth startup. At the moment I only have 1 of my ram sticks in, my video card and my cpu/fan. I figure that if it at least posts and gives me a display then I can hook up my cd rom drive and my hd. Ideas to solve the problem: 1.) use a dvi cable with no dvi/vga converter directly to a flatscreen Anything else i fear i will have to borrow a similar motherboard with working ram, video card and cpu and interchange them all to make sure that each of them work properly. (last resort) Thank you for your help. I will be frequently checking this for responses. Take care and hope to see you guys on the server soon.

ive been working out on a consistant basis for two weeks now so just for records im going to post my current weights im working at curls: 10 reps @ 16 lbs x 3 sets close handed curl bar bench: 12 reps @ 36 lbs x 3 sets wide curl bar curls: 12 reps @ 26 lbs x 3 sets skulls: 12 reps @ 30 lbs x 3 sets ---- bench: 12 reps @ 26 lbs x 3 sets rows: 12 reps @ 36 lbs x 3 sets incline bench: 12 reps @ 20 lbs x 3 sets reverse pullups: 6 reps x 3 sets dumbell fly: 12 reps @ 10 lbs x 3 sets reverse bench: 10 reps x 3 sets (no weight) very lazy but im getting more motivated. I've just been doing upper body so im going to start my legs today. After I get a good leg and upper body workout i'll start doing abs. i also need to add 1 more workout for my biceps and tris for my workout.

Im back: Im laid off from work for a month and i figure this would be a good time to get back into working out. I'll have to give zester a call to see if he wants to start this up again. Im just doing my short workout to get motivated again but i'll be posting my workout in the next few days. I'm excited to get back on the wagon

i understand where your at. PT workout is probably the best (fox's reply). your best investment you can make is a starter 300 lb bench bar with plates and a bench that will let you do bench press, incline, decline and regular with a 90 degree for military press. Make sure the weights are with clips. I bought a starter with weights you have to screw on and its a total pain in the @$$. I dont know if Dicks is national but they have a bench bar with weights for 99 bucks on sale or 120. you can get a decent bench for 100 bucks or maybe a little more. so if you can throw about 200-250 bucks together you can get started with a free weight workout.

Furcoat # 448 "Furcoatmafia" STEAM_0:1:14344802 03:55 70 0 active No walls, flash and has aimbot Demo Hosted: http://www.filefactory.com/file/ea3ecc/

i'm confirming his post <3 for the North America stats, - 1 for ontario and + 1 for new york

draw up some workouts where you do 4 sets of 14-16 reps per exercise. it'll probably tone you really well and work on your cardio a lot. i'm finished on friday but im gonna see if i can get some time in this week. i tore my ab doing some exercising the other day so i'm going to have to take some time off on the ab department. after this week we should really get back on the wagon.

new workout. alternating workouts. i want to focus on two opposing muscle groups for the workout. my first day is bicep, tricep, second day will be pecs and lats and my third day will be legs and shoulders. i'm getting a pillates workout from my old swim coach so when i get that i'm going to try to work my way through it. actually taking a few days off has helped my body a ton. i was still growing over the time i stopped and then shocking my body with the new workout worked pretty well. paired with means i alternate every set between exercises curls paired with close handed bench curls: 12 @ 10 lbs x 3 close handed bench: 12 @ 30 lbs x 3 hammer curls paired with tri extension hammer: 12 @ 10 lbs x 3 tri pulldown: 12 @ 28 lbs x 3 curl bar paired with overhead tri extension curl bar: 12 @ 30 lbs x 3 overhead tri: 12 @ 28 lbs 9 @ 28 lbs 12 @ 14 (resistance on the machine sucks from the angle i pull it at so its harder than 28 lbs) depending on how my body takes to this, i might not pair the sets. i'm adding onto my ab workout also.

worked out april 21st, too lazy to type out the workout, im gonna be on a new workout tomarrow anyways.

day 3 4/23 side lunge: 8 @ 60 x 2 box squat: 8 @ 60 x 2 inc bench p/w alt db fly inc bench: 8 @ 30 x 2 alt db fly: 8 @ 20 x 2 circuit db bench: 10 @ 50 x 2 db front raise: 10 @ 10 x 2 db row: 10 @ 60 x 2 db side raise: 10 @ 10 x 2 no abs im lazy off to work zester we talked today. your broke, no car and u have school to pay for... take care of your priorities and then jump back on. this is my last work out of this exact plan. i'm going to draw one up tomorrow while im at school. im going to focus on similar muscle groups in one day and alternate exercises. i wanna do high reps, low weights to get myself super toned. peace

one more week and i'll tie my 6 week personal goal again i didn't feel like working out again but it seems the more i don't want to work out, when i start, the harder i push myself. I think for the next week I am going to just maintain weight instead of trying to increase, i may have torn some of my shoulder, it already hurts after i worked out. its possible that i was too dehydrated too so i'll keep tabs on it day 2 4/19 upright row paired with incline lunge row: 10 @ 50 x 2 lunge: 10 @ 60 8 @ 60 circuit db shoulder press: 10 @ 26 x 2 negative pullups: 10 @ 0 x 2 (i dont have a belt to add weight to myself while suspended so I am just lowering myself slower) db bow and arrow: 10 @ 36 x 2 push ups 10 x 1 6 x 1 (exausted shoulders hurt) 10 mins of abs