Pop-Up ads are very annoying, everyone hates them, and I do not even think they're effective. Most people close them before they even read what it says.
Well, if that's all you want cleared there is a program called Window Washer you should try. If you want to rid your PC of all traces then go with Evidence Eliminator.
How do you connect to the net at work? Is it a dial-up connection or does it go thru that LAN?
If it goes thru the LAN, then...
How is it configured?
Is the CD-ROM on the same IDE Channel as a hard drive?
Is it set as a master or slave?
In CMOS is the IDE Channel for the CD-ROM set to AUTO?
Actually, everything that has been posted will not get rid of all traces of sites.
You need to get a program like Evidence Eliminator. You can download it and use as a trail for 30 days for free.
There is no "best work-out", there are only guidelines to follow. You have to find out what works best for you!
Here is a good routine to follow:
http://www.ironmagazine.com/training_routine1.htm