10 assisted pull-ups (5 w/130 of assistance, then 5 w/160, since I got fatigued), 21 'girly' push-ups, and 21 squats using 20lbs of resistance on a cable machine in 4min 57sec.
I had to break out the Ben-Gay last night because my muscles were sore!
"I've got some overweight friends, I wish they'd take up some physical work to get themselves in better health. Oh well :\ "
Invite them to the gym with you and show them this website! Tell them that they are getting a little pudgy, or that you've noticed that their eating habits are 'gross'. It is obnoxious...but I know that I really didn't understand how much I was eating. Someone suggested that I write down everything, just for one day, that went into my mouth, using fitday.com, and count the calories. I was eating ~4000 cals or so. I was shocked.
It is hard to persuade people to work out, unless your a doctor, and scare the sh*t out of them by telling them that they are gonna die. (That was my incentive, btw.)