Archive for November, 2008

#twit2fit Routine

Posted on: November 29th, 2008 by Geoff Livingston

Many folks know I’ve lost a lot of weight, and often twit2fit my exercise routines in a mutual encouragement effort. All in all, I’ve lost 50 lbs in the past 7 months, and have stabilized my weight in the 191-193 lb range.

In response to a request, here’s my “#twit2fit” routine online. A few general principles here…

With weights and machines, the ideal set is 15 at maximum weight possible, with the mindset of fitness as opposed to size. As soon as I cannot surpass 8, I drop weight so I can shoot for 15 again. At 36 years old, I’m not interested in being big and muscular, per say. Rather lean and mean. If you want to get bigger max out weight to start at 8 sets and keep pushing weight higher with each successive set.

Every work out must include cardio if you want to lose weight. If I have minimal time, I will almost always opt for cardio instead of weights. For cardio, bare minimum is 30 minutes. A healthy balance of a couple 40-45 minute stints with 3 minute stints works. In warmer weather, I try to mix a nice 20-30 mile bike ride into the mix.

With abs, they can be mixed in with any routine. I usually do abs twice a week.

Guys, don’t be the one w/ chicken legs. Your legs are the most important part of your body for any real physical activity. You want to kick butt on the field, do weight exercises on your legs.

Here we go, one week’s worth of routines:

Routine 1 – Chest

  • 3 sets bench or chest (works general pecks)
  • 3 sets incline bench (works upper pecks)
  • 3 sets decline bench (cuts lower pecks)
  • 5 sets flys (cuts inside of pecks)
  • cardio
  • 3-5 sets crunches (abs)

    • Approximately 60-75 minutes

    Routine 2 – Arms

  • 3 sets curls (works biceps)
  • 3 sets triceps extensions with dumbells (works tris)
  • 3 sets front raises (shoulders)
  • 3 sets lateral raises (shoulders)
  • cardio

    • Approximately 45-75 minutes, sometimes I’ll do 4 sets on each round. I also have dumbells at home so this is an easy set of weights if I don’t have time to go to the gym.

    Routine 3 – Back

  • 3 sets pull downs (lats)
  • 3 sets seated rows (full back)
  • 3 sets seated upper rows (full back)
  • 3 sets weight assisted pull-ups (full back)
  • Optional: 3 sets weight resisted back extensions (lower back, butt)
  • 3-5 sets sit-ups (abs)
  • cardio

    • Approximately 45-75 minutes.

    Routine 4 – Legs

  • Cardio first (only 30 minutes!)
  • 3 sets lunges (hammies, butt)
  • 3 sets leg press (full leg, butt)
  • 3 sets lifts on tippy toes (calves)
  • 3 sets leg extension (thighs)
  • 3 sets hamstring crunch (hammies, butt)

    • Approximately 45 minutes w/ no breaks whatsoever between sets.

    Day off

    Routine 5 – Cardio
    Something long and rigorous

    Optional day off or more cardio

    I also get in a 20 minute walk a day with the dog. OK, that’s it!

    Popularity: 6% [?]

    10,000 Tweets: Heaven and Hell

    Posted on: November 24th, 2008 by Geoff Livingston
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    I just tweeted for the 10,000th time. So what the heck does that mean? I am a Twittering fool? 20 months, 10,000 tweets, 3,000 followers. What learning have I gleaned from all this (image by Sonny Gill)?

    Twitter remains a strange place. That’s what I’ve learned.

    It’s just weird in a captivating, yet maddeningly ugly way. Twitter represents heaven and hell at the same time. It captures the best of life, and some of its ugliest aspects. Twitter is a big ole bazaar, and there’s nothing quite like it.

    There will likely be variants, imitators, and maybe even the acquisition of Twitter. Who knows, who cares? Given my longevity and frequency, I’ll probably still be tweeting.

    Fourteen observations about Twitter:

    1) Twitter sucks until you start following about 100 people.

    2) It’s the most viral place I’ve ever seen. Ask Motrin.

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    3) You can follow everyone or not. It doesn’t matter, because people can still follow and “@” you, and you can still converse with them. I know that now. Since I can’t deal with more than 500 people in my stream, it’s hard to get me to follow you.

    4) Isn’t it amazing that suddenly there’s a competitive marketplace for Twitter books with Warren Whitlock already published, and both Laura Fitton “Pistachio” and Shel Israel rushing to be next?

    5) I don’t believe in Pistachio’s theory of micro-messages (an idea propagated by Joel Comm in his Twitter book, too) or micro-sharing. I find it hard to believe that Twitter is in itself a place to build a solely focused social media consultancy. I like Laura personally and am happy to see her prospering, but I don’t get it. Just saying, but hey, proof is in the bank account. I’ll shut up on that topic. Or maybe I’ll just ask her to ‘splain it to me!

    6) Qwitter is for the self-absorbed. Get over it, and get into real conversations, will ya?

    7) Real people on Twitter don’t treat it like a popularity contest for their “personal brands.” They just be. Get it, know what I’m sayin’, Shaq?

    8)The amount of people following you doesn’t mean crap. It’s a number to drop in conversations. Influence is determined by value, and whether or not people believe in you enough to do something.

    9) Stalkers, trolls, and not so nice people live on Twitter. Just like reality.

    10) Trying to please all the Tweeple is impossible. Instead it’s better to find Tweeple like you or that at least can engage you so the conversation is worth your time. And their’s.

    11) Twitter is a place people can take too seriously. The world exists without Twitter. Really. It does.

    12) If you tell people to unfollow you, they usually won’t. Damn.

    13) Jousting with Amanda Chapel is a serious waste of time. That’s why the last time I sauteed Brian Conolly – oops, Chapel was really the last time.

    14) If you let the tyranny of the un-urgent — a.k.a. Twittering all the time — drive you, you can seriously negatively affect your life. Most weekends and every vacation I just turn it off.

    Today I asked some other long-term Twitterer’s the lessons they’ve learned. Here they are:

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    Popularity: 7% [?]

    Activated! Source Theatre

    Posted on: November 23rd, 2008 by Geoff Livingston 3 Comments
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    Last night’s dinner was the pinnacle event for Activate! Source Theatre weekend. Activate! marks the end of a two-year journey led by Cultural Development Corporation to save the Source Theatre from becoming Bedrock’s (owner of Buffalo Billiards and Carpool) latest pool hall.

    Source’s place in the local theatre scene cannot be underestimated (Check out the InsideSource blog here!). The 14th Street landmark has served as an incubator for almost every single Washington area actor and director. Many local theatre groups started at Source. Since 1977, this place was literally the starting place.

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    That’s why my company committed $10,000 to the Source capital campaign. A long time patron of the arts, something my entire family enjoys, I know how places like this — how art — brings joy, even in the darkest of times.

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    That’s why it’s so important to support the arts, especially in a spartan society where video games and professional sports are considered more worthy forms of entertainment. Art represents our society’s soul, it’s expression of spirit, good and bad. Thus when we don’t support the arts, we deny our culture’s self nourishing. A mistake.

    The capital campaign for Source targeted $3.3 million. We’ve raised $2.5 million to date. If you feel so inclined you can contribute to Source, too. However you spend your charitable activities, make sure not to cut this expenditure from your budget this year due to the economy. Non-profits are struggling to survive.

    Additional photos here.

    Popularity: 13% [?]