CSta's workout log

Post your exercise routines or sequences of exercises that you do during a workout, as well as your questions and tips on such routines.

Starting over (Week 6 cont.)

Postby CSta » Jul 10, 2009 09:09

Thursday (7/9/09):

1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post))
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
e. exercise described in June 18 post.
f. I've started doing the left calf isometrics on my right leg in hopes of helping out the soreness.

2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X20; right arm: 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 25/1X20
c. leg extension (quad): 20/1X20
d. hamstring curl: 12.5/1X20
e. ankle dorsiflexion: 9/1X20
f. heel lift: used the seated heel lift machine; 1X20 (left foot only; giving right foot a break due to unresolved problems)
g. back extensions on floor (holding up position for 6 seconds): 1X6 (arms at side)
h. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X25

3. Cool down: same as warm-up.

Still no discomfort just above left hip. Right foot still an issue but feels a little bit better today.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Starting over (week 7)

Postby CSta » Jul 13, 2009 09:35

Sunday (7/12/09):

1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post))
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
e. exercise described in June 18 post.

2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X20; right arm: 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 25/1X20
c. leg extension (quad): 20/1X20 (getting a little easier)
d. hamstring curl: 12.5/1X20
e. ankle dorsiflexion: 9/1X20
f. heel lift: used the seated heel lift machine; 1X20 (left foot only; giving right foot a break due to unresolved problems)
g. back extensions on floor (holding up position for 6 seconds): 1X6 (arms at side)
h. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X25

3. Cool down: same as warm-up.

Right foot still an issue. Improvement seems inconsistent. It's more bothersome than usual today.
Last edited by CSta on Jul 15, 2009 09:00, edited 1 time in total.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Starting over (Week 7 cont.)

Postby CSta » Jul 15, 2009 08:59

Tuesday (7/14/09):

1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post))
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
e. exercise described in June 18 post.

2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X20; right arm: 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 25/1X20
c. leg extension (quad): 20/1X20
d. hamstring curl: 12.5/1X20
e. ankle dorsiflexion: 9/1X20
f. heel lift: used the seated heel lift machine; 1X20 (left foot only; giving right foot a break due to unresolved problems)
g. back extensions on floor (holding up position for 6 seconds): 1X6 (arms at side)
h. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X25

3. Cool down: same as warm-up.

Right foot a little bit better today.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Starting over (week 7 cont.)

Postby CSta » Jul 17, 2009 08:51

Thursday (7/16/09):

1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post))
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
e. exercise described in June 18 post.

2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X20; right arm: 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 25/1X20
c. leg extension (quad): 20/1X20 (this felt much easier)
d. hamstring curl: 12.5/1X20 (same with this)
e. ankle dorsiflexion: 9/1X20
f. heel lift: used the seated heel lift machine; 1X20 (left foot only; giving right foot a break due to unresolved problems)
g. back extensions on floor (holding up position for 6 seconds): 1X6 (arms at side) (too easy, will increase seconds per MAT therapist's instructions)
h. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X25

3. Cool down: same as warm-up.

Sole of right foot not feeling so good today. Feels like it's burning.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Week 8

Postby CSta » Jul 21, 2009 09:19

Sunday (7/19/09): skipped workout: lethargic and unmotivated. I took a 2.5 hour nap in afternoon. Yesterday afternoon, I felt the onset of a cold. Today, my throat is sore.

Monday (7/20/09): MAT appt. Informed MAT of my right foot soreness and occasional soreness in the underside of my left forearm when I lift something (bicep curl motion) with an open hand. Weaknesses were discovered in my right calf and lower right glute. The weakness was displayed with my foot turned inward, leg bent 90 degrees, and foot rotated upwards while knee stayed in place. I couldn't resist the force pulling heal away from rear. Treatment of the right calf and right glute resolved that issue, plus weakness in my left quad and in left hip. New exercises added: right foot heal lift with foot turned inward; right leg hamstring curl with foot turned inward. Working out tonight.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Week 8 cont.

Postby CSta » Jul 24, 2009 09:45

Tuesday (7/21/09):

1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post))
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
e. exercise described in June 18 post.

2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X16 (see NOTE below); right arm: 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 25/1X20
c. leg extension (quad): 20/1X20 (this felt much easier)
d. hamstring curl: 12.5/1X20 (same with this)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 0/1X20
f. heel lift: used the seated heel lift machine; 1X20 (left foot only; giving right foot a break due to unresolved problems)
G. HEAL LIFT (RIGHT FOOT ONLY, heal lift with foot turned in, counterclockwise): 30lbs on knee/1X30
h. ankle dorsiflexion: 9/1X20
i. back extensions on floor (holding up position for 8 seconds, AN INCREASE OF 2 SECONDS): 1X6 (arms at side) (too easy, will increase seconds per MAT therapist's instructions)
j. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X25

3. Cool down: same as warm-up.

NOTE: On left arm bicep curl, I was able to perform only 16 repetitions, and I was close to maxing out, which is unusual. In previous workouts, I performed 20 repetitions with good form; the last few were somewhat difficult, but I did not have a sense of unease that I would not be able to perform them. The underbelly of my left forearm was slightly sore the next day. Back in Jan, I had seen a physical therapist for similar soreness, although the soreness was much more intense. Physical therapy failed to produce results, and ultimately my Dr. gave me a shot of cortisone. I suspect that the soreness is a symptom of a weakness elsewhere in my body. At my last MAT apt., I discussed the forearm issue with the therapist; he said it might be due to the weaknesses in my right foot/calf. We'll see. The right foot is much better, although it is not perfect.

Nutrition: I've started paying more attention to what I eat. I'm using Barry Sears' Zone as a model.
Last edited by CSta on Jul 27, 2009 09:07, edited 1 time in total.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Week 8 cont.

Postby CSta » Jul 24, 2009 09:47

Thursday (7/23/09):

1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post))
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
e. exercise described in June 18 post.

2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X16 (see NOTE below); right arm: 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 25/1X20
c. leg extension (quad): 20/1X20 (this felt much easier)
d. hamstring curl: 12.5/1X20 (same with this)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 0/1X20
f. heel lift: used the seated heel lift machine; 1X20 (left foot only; giving right foot a break due to unresolved problems)
G. HEAL LIFT (RIGHT FOOT ONLY, heal lift with foot turned in, counterclockwise): 30lbs on knee/1X30
h. ankle dorsiflexion: 9/1X20
i. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side) (too easy, will increase seconds per MAT therapist's instructions)
j. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X25

3. Cool down: same as warm-up.

NOTE: The right foot still doing better, but still not perfect.

Nutrition: I underestimated my caloric needs over the last two days. Breakfast was a little larger this morning (Friday), and lunch will be a little larger. We'll see if that does the trick. Incidentally, I'm 5 ft. 9 in., 165lbs.
Last edited by CSta on Jul 27, 2009 09:08, edited 1 time in total.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Week 9

Postby CSta » Jul 27, 2009 09:04

Sunday (7/26/09):

1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post))
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
e. exercise described in June 18 post.

2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 15/1X20(decrease of 5 lbs); right arm: 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 25/1X20
c. leg extension (quad): 20/1X20
d. hamstring curl: 12.5/1X20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 0/1X20
f. heel lift: used the seated heel lift machine; 1X20 (left foot only; giving right foot a break due to unresolved problems)
G. HEAL LIFT (RIGHT FOOT ONLY, heal lift with foot turned in, counterclockwise): 35lbs on knee/1X30 (increase of 5 lbs)
h. ankle dorsiflexion: skipped/forgot
i. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
j. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X25

3. Cool down: same as warm-up.

NOTE: Did extensive yard work on Sat and Sun.; shoveling thick and wet mud, lifting heavy rocks and bags of mulch. Today, my right foot was stiffer than it has been the last few days, and my right hip flexor and hamstring feels fatigued. The underside of my left forearm feels fine.

Nutrition: Increased my fat intake.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Week 9 cont.

Postby CSta » Jul 29, 2009 09:14

Tuesday (7/28/09):

1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post))
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
e. exercise described in June 18 post.

2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 15/1X20; right arm: 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 25/1X20
c. leg extension (quad): 20/1X20 (SEE NOTE)
d. hamstring curl: 15/1X20 (INCREASE OF 5 LBS)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 0/1X20
f. heel lift: used the seated heel lift machine; 1X20 (left foot only; giving right foot a break due to unresolved problems)
G. HEAL LIFT (RIGHT FOOT ONLY, heal lift with foot turned in, counterclockwise): 35lbs on knee/1X40 (INCREASE OF 10 REPS)
h. ankle dorsiflexion: 9/1x20
i. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
j. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X30 (INCREASE OF 5 REPS)

3. Cool down: same as warm-up.

NOTE: On leg extension, I pointed my foot as if punting a ball. I was thinking that doing so made the exercise more similar to a kick, which, ultimately, I'd like to get back to doing. Made it slightly more difficult. Right foot still an issue. Underside of left arm seems ok.

Nutrition: Increase of fat intake appears to have resolved hunger issue.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Week 9 cont.

Postby CSta » Aug 03, 2009 08:56

Thursday (7/30/09):

1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post))
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
e. exercise described in June 18 post.

2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 15/1X20; right arm: 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 25/1X20
c. leg extension (quad): 20/1X20
d. hamstring curl: 15/1X20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 0/1X20
f. heel lift: used the seated heel lift machine; 1X20 (left foot only; giving right foot a break due to unresolved problems)
G. HEAL LIFT (RIGHT FOOT ONLY, heal lift with foot turned in, counterclockwise): 35lbs on knee/1X40
h. ankle dorsiflexion: 9/1x20
i. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
j. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X30

3. Cool down: same as warm-up.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Week 10

Postby CSta » Aug 03, 2009 09:08

Sunday (8/2/09):

1. Warm-up:
a. Four very light isometric exercises for my back and side (see June 1 post))
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
e. exercise described in June 18 post.

2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X20; right arm (INCREASE OF 5 LBS): 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): 25/1X20
c. leg extension (quad): 20/1X20
d. hamstring curl: 15/1X20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 2.5/1X20 (INCREASE OF 2.5 LBS)
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 9/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X30

3. Cool down: same as warm-up.

Bicep curl for left arm felt good. For the past two or three workouts, I've felt an increased range of motion in the hamstring curl. I'm able to get my heal closer to my rear for both legs. MAT appointment is tonight. This morning, right foot not as stiff as it is normally.

Nutrition: A breakfast I've been eating consists of 3 eggs with a sliver of butter and a tablespoon or two of olive oil (I don't measure), with a cup or more of peas; a cup or less of berries (blueberries mostly); two pieces of ridiculously high-fiber bread, a glass of 1% milk, and a cup of coffee sipped throughout morning. This lasts me about 5 hours (THIS STATEMENT MAY NOT BE ACCURATE, SEE 8/4 NUTRITION POST)
Last edited by CSta on Aug 04, 2009 12:18, edited 1 time in total.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Week 9 cont.

Postby CSta » Aug 04, 2009 08:45

MAT apt. last night. Weaknesses discovered in left arm and right calf/foot. Left arm was injured a year or so ago--elbow issue. Treatment of right calf/foot resolved weakness there and in left arm. Half of my homework exercises were eliminated as no longer necessary. Feel I'm getting close to multi-joint exercises. Only two major range of motion differences exist: left leg can't rotate counterclockwise as well as right; and I can't touch my right shoulder with my right hand.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Re: CSta's workout log

Postby CSta » Aug 04, 2009 12:53

Breakfast this morning:
4 large eggs
2 tablespoons of olive oil
1 pat of butter
2 cups of peas
(all of the above cooked together)
12 oz of 1% milk.

According to nutritiondata.com:
Calories: 1105
Fat: 65g (52% of total calories) (Sat: 18g; mono: 34; poly: 9)
Pro: 57g (20%)
Carbs: 74g (26%)

Omega-6: 7820 mg
Omega-3: 580 mg

I ate at 6:30 a.m. At 10:45, I started to get hungry. Left to get lunch at 11:00. By 11:15, I was so hungry I was shaking. Started eating at about 11:20. It's 12:30, and I don't feel much better: 1/2 chicken breast; cup of gazpacho, many, many almonds. (I did not expect to be at work for lunch.) 12:40, feeling a little better. Just remembered the veggie burger I left in the fridge yesterday.

I don't understand why a 1105 calorie breakfast did not last more than 4.25 hours, and why the hunger was so severe. Not sure what to do.
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

Re: CSta's workout log

Postby Thomas Kurz » Aug 04, 2009 17:28

Your breakfast is high protein and high carbohydrate. Remember that excess protein gets converted into glucose.

Read this:
http://tomkurz.wordpress.com/2009/07/02 ... short-and/

Then follow the links at the end--especially this one: http://www.paleonu.com/get-started/ and the posts linked to it as well as comments to those posts.
Thomas Kurz
Madrej glowie dosc dwie slowie
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Week 11

Postby CSta » Aug 06, 2009 09:36

Tuesday (8/4/09)

1. Warm-up:
a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms. (I've been doing this one for some time, I think I forgot to mention it in previous posts.)
b. very light isometric exercise for my right arm/shoulder
c. exercise described in June 18 post.
d. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall.
ALL OTHER WARMUP EXERCISES HAVE BEEN ELIMINATED AS NO LONGER NECESSARY

2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 20/1X20; right arm: 15/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): right arm 30/1X20; left arm 25/1X20 (INCREASE OF 5LBS FOR RIGHT ARM)
c. leg extension (quad): 20/1X20
d. hamstring curl: 15/1X20
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 2.5/1X20 (TOO EASY)
f. heel lift: used the seated heel lift machine: left foot: 1X20; right foot with foot turned inward: 1X20
g. ankle dorsiflexion: 9/1x20
h. back extensions on floor (holding up position for 8 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X30

3. Cool down: same as warm-up.

Bicep curl for left arm felt good. Regarding right foot, during MAT apt. therapist asked if there was anything that aggravated the stiffness/burning in right foot, and I told him I hadn't noticed anything in particular. After he treated the right foot, he had me perform very light exercises with the foot with an elastic band: with very light band around foot, turn foot outward. Whatever muscle was working was incredibly weak. Tuesday, my foot was very stiff and burned nearly all day. I performed the isometric exercise for the foot a few times during the day, and that seemed to help. So, I guess tiring the treated muscle is what aggravates the foot. Good to know. Foot felt a little better yesterday (still a little burning) and feels about the same today.

Nutrition: Ok, so I guess you were serious when you mentioned the panu guy. I'm in the process of reading through all his info; taking notes. This morning's breakfast was quite different from Tuesday's:
1 fried egg (used a little bit of butter)
12 oz. (1.5 cups) of half-and-half
(coffee with about 4 or 5 tablespoons of cream. I drink this throughout the morning starting at about 7:45.)
Ate at 6:30

Caloroies: 562 (not counting the coffee)
Fat: 49g (28 sat; 15 mono; 3 poly) (Omega 6: 2020; Omega 3: 682) (430 calories; 77% of calories)
Protein: 17g (71 calories; 13% of calories)
Carb: 16g (61 calories; 10% of calories)

Observations: Felt more satisfied than with Tuesday's breakfast, and the cream was mighty tasty. I did not feel bloated, which was a change for me. Usually, I feel huge after breakfast (which until recently was a bowl of Kashi Go Lean). Around 9:00 I felt hungry, so I ate two sticks/poles of string cheese (motzarella?). It's about 9:15 now, and that seems to have satisfied me. I slept through the night last night, which is unusual for me. I'm a little tired right now, but my mind appears to be working. (9:35, I'm starting to get hungry again. Need more calories at breakfast.)
CSta
 
Posts: 329
Joined: Sep 05, 2008 14:54
Location: Columbus, Ohio

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