1yrvegan

My favorite is "What to eat before and after exercise" by Robert Cheeke. This has definitely helped alot in fine tuning my meals to get the right energy level before my workout and reduced recovery time afterwards. The foods along with some of the supplements mentioned his book do a great job making it easy to get back to the gym the next day!

2-1 15 min treadmill Incline press: 3x20 Incline Barbell Press: 30x1x15 50x1x12 50x1x10 Dumbell Bench PRess: 25x3x12 Low Incline Flye: 25x3x10 Lat Pulldown: 110x3x10 Cable Row: 100x2x10 20 min treadmill

1-31 10 min tread Abs Iso: 170x2x20 Pushups: 2x15 Hammer Curl: 30x1x12 30x1x10 30x1x18 Tri Press: 60x3x10 Smith Machine Floor Press: 70x3x12 Supinating Dumbell Curl: 25x3x10 Seated Dumbell Overhead Extend: 20x3x15 Rope Forearm Curl: 20x4 20 min treadmill

1-29 20 min treadmilll 2x20 crunches Decline abs: 4x20 Weighted Side Bends: 45x3x15 Ab Press: #12 settingx3x20 Assist Chinup: 50x2x10 Lat Pulldown: 110x2x10 Cable Row: 90x3x10 Ab Iso: 170x2x10 Pushups: 4x15

1-28 20 min treadmill 4x20 pushups 3x10 crunches Workout: Bench press: 140x3x8 Lat raises: 25x3x10 Raised this one today Dumbbell shrugs: 50x3x8 Curls: 50x3x8 Forearm curl: 20x3 sets 20 min treadmill

I enjoyed the challenge as well as the accountability, I felt like I wasnt just letting myself down but the people that were checking the journals as well if I missed a workout. I loved the words of motivation as well as the ideas on how to tweak the workout as well. My grandmother passed away which distracted me for a few days and both Robert and Karen expressed their condolences which was greatly appreciated. Great idea for having this program!

1-27 20 min tread 4x20 pushups 3x20 crunches Curls 55x3x8 Weighted side bends 45x3x15 Hanging leg raises 3x15 Ab Iso 170x3x15 Ab incline 3x15 20 mins treadmill moderate/fast pace

Hey robert! Things are going good, had a few family things to take care of but im back to the gym. How about you? Yesterday at the gym: 1-26 20 min treadmill 4x20 pushups 3x10 crunches Workout: Bench press: 140x3x8 Lat raises: 20x3x10 Dumbbell shrugs: 50x3x8 Curls: 50x3x8 Forearm curl: 20x3 sets 20 min treadmill

1-25 10 mins treadmill pushups 4x20 Crunches 3x20 Weighted side bends 45x3x15 Hanging leg raises 3x15 Ab Iso 170x3x15 Ab incline 3x15 20 mins treadmill moderate/fast pace

Couldnt make it to the gym these next two days... 1-21 20 min tread 1-22 20 min tread 1-23 20 min treadmill Bench Press: 140x3x8 Barbell Curl: 50x3x10 INcline Press: 40x1x10 40x1x8 30 min tread

1-20 20 min treadmilll 2x20 crunches Decline abs: 4x20 Weighted Side Bends: 45x3x15 Ab Press: #12 settingx3x20 Assist Chinup: 50x2x10 Lat Pulldown: 110x2x10 Cable Row: 90x3x10 Ab Iso: 170x2x10 Pushups: 4x15

My favorite muscle group to work out is arms and abs. Arms because its nice seeing the definition improve quickly. I like working the abs because thats my biggest trouble area.

Didnt plan on a rest day today but my mind wasn't in it... Grandmothers memorial service was today

1-18 Warmup: 10 min tread 2x20 crunches stretching Workout: Bench Press: 140x3x8 (raised this one today) Barbell Curl: 50x1x10 60x2x8 Incline press: 40x1x10 40x1x8 Rev Pec Dec: 90x1x10 100x1x8 Forearm Curl: 20x4

1-17 Cardio Day Warmup: 30 min treadmill, stretching 3x20 crunches 2x20 incline crunches Ab Iso: 170x2x15 Hanging Leg Raises: 2x20 Lat Pulldown: 110x3x10 Back Extensions: 25x2x10 Cooldown: 30 min treadmill moderate/fast pace

Hi Robert! Things are going well at the gym! I've been able to increase weight on most of my exercises. I'm increasing weight when I realize I can do more then 10 reps. The first few times, I may only do 8 reps or so on the new weight but then i jump up pretty quickly. As for pre workout food, its usually an apple and bottle of water. If I have some of the Vega pre-workout energizer, I'll have one of those as soon as i wake up. Karen, This month is going by so fast already! I'm trying to stay warm, its been freezing up here in Estes. I'll be posting my lasdt few workouts in about an hour, gotta run the kid to school....

What motivates me is that I used to be pretty heavy and have a cholesterol issue and now I have it under control without meds. I also want to be able to keep up with my little girl and love how working out makes me feel.

1-16-12 Warmup: 20 min tread stretch, 2x20 crunches Workout: Bench Press: 120x3x10 20 crunches between sets Incline Press: 40x2x10 40x1x8 Leg Raises: 2x20 Barbell Curls: 50x3x10 Tri Press: 70x3x10 Rev Pec Dec: 90x2x10 Forearm Curl: 20x4

1-14-12 warmup: 15 min tread, mod pace 2x20 pushups 2x20 crunches Workout: Bench Press: 120x2x10 120x1x8 dumbbell Curls: 25x2x10 Incline Press: 35x1x15 35x1x10 Rope Forearm Curl: 20x4 Lat pulldown: 120x2x8 Tri Press: 60x3x10 Hanging Leg Raises: 2x20

1-13-12 2x20 pushups 2x20 crunches

1-12-12 Warmup: 10 min treadmill 2x20 pushups 2x20 crunches Workout: Bench press: 110x3x10 (raised this one 10lbs today) (15 crunches between sets) Incline Press: 40x2x10 Dumbbell Row: 40x2x10 Hanging Leg Raises: 2x20 Dumbbell Curls: 25x2x10 Forearm curl: 15x4x10 (raise this one next time) Lat raises: 20x2x10 Rev Pec Dec: 60x15 70x12 80x10 90x8 Cooldown: 10 min treadmill moderate pace 10 min elliptical interval between moderate and fast pace

1-11-12 --45 mins on treadmill moderate pace Kind of limited on time so decided to focus on Cardio today.

So the house guests set me back a little bit but while they were here, I did 3x20 pushups and 3x20 crunches each day to at least get something in. Today was gym time! 1-3-12 Warmup: 10 min treadmill moderate pace 3x20 pushups 3x20 crunches Workout: Bench Press: 100x3x10 Hanging Leg raises: 2x20 Lat pulldown: 120x3x15 Rope forearm curl: 15x4 Dumbbell Lat raises: 15/3/10 Incline Press: 35/3/10 Reverse Pec Deck: 60x1x15 70x1x12 80x1x10 90x1x8 Ab Iso: 170x2x15 Tricep Press: 60/3/10 Cooldown: 10 min treadmill moderate pace Time for an orange and a Vega shake!

hey guys! had some guests in town but i'll still getting some light workouts done. I'll update my log tomorrow morning. Thanks for the encouragement!

Vegan pizza from The Rock Inn in estes park With a curried chickpea soup for an appetizer