Tonio K. - Without Love

My kind of church music:



Video lasts 3:33

200 Squats

I did 217 squats. http://www.twohundredsquats.com

So I have some lower body strength and endurance.

Exercise Log: April 19 - 25

Since joining Twitter and Facebook, I've neglected the blog.

This week I ran, walked, biked and rowed 38.23 miles, burned 3199.8 calories and weigh 139.7 pounds.

Sunday: walked Loki 1.5 miles in 35:00
Monday: rowed 3143 meters in 15:00
Tuesday: ran 3.5 miles in 31:23
Wednesday: biked 3.49 miles in 15:00
Thursday: ran 3.5 miles in 35:00
Friday: biked 7.0 miles in 31:16
Saturday: walked and jogged with Loki 3.72 miles in 1:05:52. Threw in some plyometrics.

Monday completed 68 push ups (20 max); 168 crunches (60 max); 185 squats (64 max)
Wednesday completed 77 push ups (23 max); 212 crunches (84 max); 231 squats (89 max)
Friday completed 87 push ups (26 max); 248 crunches (101 max); 278 squats (113 max)

Monday jumped rope 7:03.60
Wednesday jumped rope 7:17.28

Max Romeo: I Chase the Devil

My kind of church of music.

Max Romeo, I Chase the Devil. Video 3:30




Lyrics:

Lucifer son of the mourning,
I'm gonna chase you out of earth!
I'm gonna put on a iron shirt,
and chase satan out of earth
I'm gonna put on a iron shirt,
and chase the devil out of earth
I'm gonna send him to outa space,
to find another race
I'm gonna send him to outa space,
to find another race
Satan is an evilous man,
But him can't chocks it on High-man
So when I check him my lassing hand
And if him slip, I gaan with him hand
I'm gonna put on a ironED shirt,
and chase satan out of earth
I'm gonna put on a ironED shirt,
and chase the devil out of earth
I'm gonna send him to outa space,
to find another race
I'm gonna send him to outa space,
to find another race
Him haffi drop him fork and run
Him can't stand up to Jah Jah son
Him haffi lef' ya with him gun
Dig off with him bomb
I'm gonna put on a iron shirt,
and chase satan out of earth
I'm gonna put on a iron shirt,
and chase the devil out of earth
I'm gonna send him to outa space,
to find another race
I'm gonna send him to outa space,
to find another race
Satan is a evilous man,
But him can't chocks it on I-man
So when I check him my lassing hand
And if him slip, I gaan with him hand
I'm gonna put on a iron shirt,
and chase satan out of earth
I'm gonna put on a iron shirt,
and chase the devil out of earth
I'm gonna send him to outa space,
to find another race
I'm gonna send him to outa space,
to find another race
Move ya with your gun
Mi sey fe lef' ya with your bomb
Move ya with your gun
Mi sey fe lef' ya with your bomb

Exercise Log: April 12 - 18

This week I ran, walked and biked 34.61 miles, burned 3153.6 calories and weigh 137.7 pounds.

Sunday: completed 13 push ups, 32 crunches and 77 squats
Monday: 3.83 miles bike in 15:00; 49 push ups, 109 crunches, 116 squats
Tuesday: 4.24 miles running in 39:37
Wednesday: 3.80 miles bike in 15:00, 56 push ups, 129 crunches, 148 squats
Thursday: 6.63 miles running in 1:05:00
Friday: 62 push ups, 145 crunches, 184 squats
Saturday: Run Thru the Vines 10K in 1:01:21

The numbers for push ups, crunches and squats are totals. There are rest periods between sets.

Links to programs:
100 push ups: http://hundredpushups.com/
200 sit ups: http://www.twohundredsitups.com/
200 squats: http://www.twohundredsquats.com/

Photos on Flickr for 2009 Run Thru the Vines

Big D Marathon

Short video of me at the finish line. Finished in 4:33:55