sydneyvegan

Hi Lauren, Good on you for starting a journal and setting yourself goals. I realise I look pretty big now, which I guess I am, but I have lost a lot of weight in the past. When I was younger I went from a very fat 115kg to 75kg! Through exercise and calorie control. 40kg Lost in a year. I then started at the gym and added a stack of muscle. Just a few things. 1. Diet, I realise you are following a particular plan, which you believe in... My only concern with limiting yourself to 1 large meal a day is that when you feel hungry it increases the chances of you cheating and eating something you shouldn't. This is important when you are trying to control your calories. 2. Weight loss has a lot to do with State of Mind, Stress, negative thoughts etc, all make it harder to lose weight. So yeah, taking that into account, maybe don't give yourself a rating every day. The same goes for the scales, weigh yourself once a week, It's about achieving your goal at the end of 3 months, not at the end of every day. 3. If you are trying cardio every day, I'd try and mix it up a bit so it doesn't get boring... High Intensity Interval Training is great for burning calories as well as keeping your heart healthy. Keep Up the Good Work

Tuesday Had an Ex related Issue... Didn't eat all day, so didn't train Went to Animal Liberation Meeting instead.

Monday Incline Dumbbell Bench 1 x 8 x 50kg (110) 1 x 8 x 50kg (110) 1 x 8 x 47.5kg (104.5) Felt Heavy Today Incline Flyes 1 x 10 x 20kg (44) 1 x 10 x 20kg (44) 1 x 10 x 20kg (44) Dips 1 x Max 1 x Max 1 x Max Rope Extensions SS Rope Push Downs 1 x 10 ss 1 x 10 1 x 10 ss 1 x 10 1 x 10 ss 1 x 10 1 arm Push Downs 1 x 10 1 x 10 1 x 10 Cable One Arm Kick backs 1 x 10 1 x 10 1 x 10 Cardio - 20 mins

Hey Lauren, Welcome to the forum, you'll find heaps of good info on here concerning diet and training programs. If you need inspiration, check out the before and after photos progress photos. Guess you'll have to stay clear of the Forrest... Well the cakes they have there anyway Good Luck

Sunday Just wasn't there today, oh well, I guess you have those days Leg Press Warm up 1 x 10 x 120kg (242) 1 x 10 x 200kg (440) 1 x 8 x 320kg (704) 1 x 8 x 320kg (704) 1 x 8 x 320kg (704) Calf Machine 1 x 20 1 x 20 1 x 20 1 x 20 Cuban Rotations 3 x 10 Arnie Press 1 x 8 x 27.5kg (60.5) 1 x 8 x 27.5kg (60.5) 1 x 8 x 27.5kg (60.5) Cable Lateral Raises 3 x 10 That was it

Saturday Pull ups 3 x Max Assisted Pull ups 3 x Max Reverse Cable Flyes - Trap Version 3 x 10 1 arm High Pulls 3 x 10 Pull Overs 1 x 10 x 35kg (77) 1 x 10 x 35kg (77) 1 x 10 x 35kg (77) Dumbbell 21s 1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 10 x 10kg (22) 1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 10 x 10kg (22) 1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 10 x 10kg (22) Cable Curls 3 x 10

Friday Incline Dumbbell Chest Press - Palms Facing 1 x 10 x 40kg (88) 1 x 8 x 40kg (88) 1 x 8 x 40kg (88) Cable Cross Overs 3 x 10 Dips 3 x Max Rope Extension SS Rope Push Downs 3 x 10 Flat Bar pushdowns 3 x 10

Come on People Vote!!! Romaniuk is MASSIVE! His back is truely huge, and despite being one of the Strongest Vegans around, he has low bodyfat... Factor in to this that fact that he is tall and it is even more impressive. Sosso has wings! For his body type and weight, Sam's back is obscene! Please give credit to people who have worked their arses off to get Massive

Wednesday Squats - 1 x 10 x 60kg (132) 1 x 5 x 100kg (220) 1 x 5 x 120kg (242) 1 x 5 x 130kg (286) 1 x 3 x 140kg (308) 1 x 2 x 150kg (330) All were Power lifting legal, apart from maybe the second rep at 150kg. I was pretty disappointed as the weight just wasn't there, I should be able to lift more than this, so yeah I know it was Shit... I guess the fact that I haven't squated since July, due to injuries has had more of an effect than I wanted it too. My knee pulled up fine after last night, so that is a good thing I guess Leg Extensions - 1 leg at a time 1 x 10 1 x 10 1 x 10 1 x 10 Calf Machine 1 x 20 1 x 20 1 x 20 1 x 20 Arnie Press 1 x 10 x 27.5kg (60.5) 1 x 10 x 27.5kg (60.5) 1 x 8 x 27.5kg (60.5) Seated Lateral Raises 1 x 10 x 10kg (22) 1 x 10 x 10kg (22) 1 x 10 x 10kg (22)

I live with 2 mac monks... I-pods, I-macs, I-books... They are all so slim and fancy looking... and it's definitely annoying when they open things quicker than my trusty all PC. Still, Macs can't run a lot of the software I need to do my job, so at least I can rezone the i-houses as heavy industrial and they won't even know... (I work for a State Planning Dept)

Tuesday Bent Over Long Bar Rows 1 x 10 x 60kg (132) 1 x 10 x 80kg (176) 1 x 10 x 80kg (176) 1 x 6 x 90kg (198) Weight is just plates, not the bar, as it is acting as a lever Reverse Cable Flyes - Trap version 1 x 10 1 x 10 1 x 10 Cable Pull Downs - Not sure what to call these 1 x 10 1 x 10 1 x 10 1 x 8 Pull Overs 1 x 10 x 35kg (77) 1 x 10 x 35kg (77) 1 x 10 x 35kg (77) Reverse Flyes for Rhomboids 1 x 10 x 12.5kg (27.5) 1 x 10 x 12.5kg (27.5) 1 x 10 x 12.5kg (27.5) Barbell Curls 1 x 10 x 50kg (110) 1 x 10 x 50kg (110) 1 x 7 x 50kg (110) 1 arm Dumbbell Preacher 1 x 10 x 17.5kg (38.5) 1 x 10 x 17.5kg (38.5) 1 x 10 x 17.5kg (38.5) Close Grip Barbell Curls 1 x 10 x 25kg (55) 1 x 10 x 25kg (55) 1 x 10 x 25kg (55)

http://www.youtube.com/watch?v=7a8Rfdjp9MU

Better the broken Windows than life with the Mac monks CHARLIE BROOKER November 3, 2009 - 2:43PM Comments 10 Using Windows is like living in a communist bloc nation circa 1981. And don't change it. I admit it: I'm a bigot. A hopeless bigot at that: I know my particular prejudice is absurd, but I just can't control it. It's Apple. I don't like Apple products. And the better-designed and more ubiquitous they become, the more I dislike them. I blame the customers. Awful people. Awful. Stop showing me your iPhone. Stop stroking your Macbook. Stop telling me to get one. Seriously, stop it. I don't care if Mac stuff is better. I don't care if Mac stuff is cool. I don't care if every Mac product comes equipped with a magic button on the side that causes it to piddle gold coins and resurrect the dead and make holographic unicorns dance inside your head. I'm not buying one, so shut up and go home. Go back to your house. I know, you've got an iHouse. The walls are brushed aluminum. There's a glowing Apple logo on the roof. And you love it there. You absolute monster. Of course, it's safe to assume Mac products are indeed as brilliant as their owners make out. Why else would they spend so much time trying to convert non-believers? They're not getting paid. They simply want to spread their happiness, like religious crusaders. Consequently, nothing pleases them more than watching a PC owner struggle with a slab of non-Mac machinery. Recently I sat in a room trying to write something on a Sony Vaio PC laptop which seemed to be running a special slow-motion edition of Windows Vista specifically designed to infuriate human beings as much as possible. Trying to get it to do anything was like issuing instructions to a depressed employee over a sluggish satellite feed. When I clicked on an application it spent a small eternity contemplating the philosophical implications of opening it, begrudgingly complying with my request several months later. I called it a bastard and worse. At one point I punched a table. This drew the attention of two nearby Mac owners. They hovered over and stood beside me, like placid monks. "Ah: the delights of Vista," said one. "It really is time you got a Mac," said the other. "They're just better," sang the first monk. "You won't regret it," whispered the second. Leave me alone, I thought. I don't care if you're right. I just want you to die. I know Windows is awful. Everyone knows Windows is awful. Windows is like the faint smell of piss in a subway: it's there, and there's nothing you can do about it. It's grim, it's slow, everything's badly designed and nothing works properly: using Windows is like living in a communist bloc nation circa 1981. And I wouldn't change it for the world, because I'm an abject bloody idiot and I hate myself, and this is what I deserve: to be sentenced to Windows for life. That's why Windows works for me. But I'd never recommend it to anybody else, ever. This puts me in line with roughly everybody else in the world. No one has ever earnestly turned to a fellow human being and said, "Hey, have you considered Windows?" Until now. Microsoft, hell-bent on tackling the conspicuous lack of word-of-mouth recommendation, is encouraging people — real people — to host "Windows 7 launch parties" to celebrate the release of, er, Windows 7. To assist the party-hosting massive, they've uploaded a series of spectacularly cringeworthy videos to YouTube, in which the four most desperate actors in the world stand around in a kitchen sharing tips on how best to indoctrinate guests in the wonder of Windows. If they were staring straight down the lens reading hints off a card it might be acceptable; instead, they have been instructed to pretend to be friends. The result is the most nauseating display of artificial camaraderie since the horrific Doritos "Friendchips" TV campaign (which caused 50,000 people to kill themselves in 2003, or should have done). It's so terrible, it induces an entirely new emotion: a blend of vertigo, , anger and embarrassment that I like to call "shitasmia". It not only creates this emotion: it defines it. It's the most shitasmic cultural artefact in history. Watch it for yourself. Still, bad though it is, I vaguely prefer the clumping, clueless, uncool, crappiness of Microsoft's bland Stepford gang to the creepy assurance of the average Mac evangelist. At least the grinning dildos in the Windows video are fictional, whereas eerie replicant Mac monks really are everywhere, standing over your shoulder in their charcoal pullovers, smirking at your hopelessly inferior OS, knowing they're better than you because they use Mac OS X v10.6 Snow Leopard. I don't care if you're right. I just want you to die. GUARDIAN

Monday Incline Dumbbell Chest Press Warm Up 1 x 8 x 50kg (110) 1 x 6 x 50kg (110) 1 x 6 x 50kg (110) I got a spot on the last set from the cute trainer at my gym, which made it a lot easier (Got to look strong, lol) It was a good spot too, he made me do all the work and just helped steady things.... Hallelujah a decent spotter!!! Incline Dumbbell Flyes 1 x 10 x 20kg (44) 1 x 10 x 20kg (44) 1 x 10 x 20kg (44) Dumbbel Chest Press - Palms Facing, weights touching 1 x 10 x 25kg (55) 1 x 10 x 25kg (55) 1 x 10 x 25kg (55) Rope Extensions SS Rope Push Downs 1 x 10 ss 1 x 10 1 x 10 ss 1 x 10 1 x 10 ss 1 x 10 Tricep Push Downs 1 x 9 1 x 9 1 x 8 1 arm Cable Push Downs 1 x 10 1 x 10 1 x 10 Little bit of cardio to finish, 10 mins.

Saturday No Training, I slept most of the Day Sunday Went to Cruelty Free Expo here in Sydney. Ate a lot, got plenty of sun and caught up with friends... A great day.

Friday Got a bit of a cold, so workout was a bit rubbish as a result. This year I seem to have been sicker than any other year, I think a combination of stress and catching public transport have been the cause. 1 arm Rows 1 x 10 x 50kg (110) 1 x 10 x 50kg (110) 1 x 10 x 50kg (110) Reverse Grip Lat Pull Downs 1 x 10 x 90kg (198) 1 x 10 x 90kg (198) 1 x 10 x 90kg (198) Pull Overs 1 x 10 x 35kg (77) 1 x 10 x 35kg (77) 1 x 10 x 35kg (77) 1 arm preacher Curls 1 x 10 x 20kg (44) 1 x 10 x 20kg (44) 1 x 10 x 20kg (44) Rope Curls 1 x 10 1 x 10 1 x 10 Strict Barbell Curls with Negatives 1 x 12 x 25kg (55) 1 x 12 x 25kg (55) 1 x 12 x 25kg (55)

Thursday Incline Dumbbell Bench - Palms Facing Warm up 1 x 10 x 40kg (88) 1 x 10 x 40kg (88) 1 x 8 x 40kg (88) Cable Cross Overs 1 x 10 1 x 10 1 x 10 Machine Chest Press 1 x 10 x 90kg (198) 1 x 10 x 90kg (198) 1 x 10 x 90kg (198) Tricep Push Downs 3 x 10 Rope Push Downs 3 x 10 1 arm Cable Push Down 3 x 10

Wednesday Hack Squats 1 x 10 x 80kg (176) 1 x 10 x 120kg (264) 1 x 8 x 160kg (352) 1 x 4 x 200kg (440) 1 leg at a time Leg Extensions 1 x 10 1 x 10 1 x 10 Calf Machine 1 x 20 1 x 20 1 x 20 1 x 16 Arnie Press 1 x 10 x 27.5kg (60.5) 1 x 10 x 27.5kg (60.5) 1 x 8 x 27.5kg (60.5) Seated Lateral Raises 1 x 10 x 10kg (22) 1 x 10 x 10kg (22) 1 x 10 x 10kg (22) Cable Front Raises 1 x 10 1 x 10 1 x 10

Tuesday Pull ups 4 x Max Assisted Pull ups 4 x Max Behind the back Shrugs 1 x 10 x 100kg (220) 1 x 10 x 100kg (220) 1 x 10 x 100kg (220) 1 x 16 x 20kg (44) Plate Shrugs to finish Seated Row 1 x 8 1 x 8 1 x 8 Barbbell Curl - with Negatives 1 x 10 x 43kg (94.6) 1 x 10 x 43kg (94.6) 1 x 10 x 43kg (94.6) Rope Curls 3 x 10 1 Arm Dumbbell Preacher 1 x 10 x 17.5kg (38.5) 1 x 10 x 17.5kg (38.5) 1 x 10 x 17.5kg (38.5) Flat Bar Curls - Real Slow Negatives 1 x 12 x 25kg (55) Arms felt huge due to the pump, so that's always nice...

Lately my gym has been over run with Stupid people, I know that they tend to breed fairly well, but up until now they have only been at my gym in small numbers. 1. Newspaper Man - he brings a newspaper with him to the gym to read between sets. Eg. Do 5 or 6 partial squats, read the newspaper for 10 mins... Do a few Dumbbell Bench Presses with the princess weights, read the newspaper for 10 mins 2. Stupid Fcuking Exercise Guy - My gym buddy and I, tend to watch this guy so we can have a laugh ( I asked him about what he was doing etc, thinking maybe he needed help and did ridiculous exercises because he didn't know any better, and copped a whole bunch of attitude, so he deserves to be laughed at)... Exercise Example 1 - Side Jumping Axe Cut thing - Get a Cable, then jump to the side, whilst swinging your arms sort of axe cut style, jump back to the starting position and repeat... (Good for Obliques... not yours, it's for the people watching and laughing) Exercise Example 2 - Cable Curls - Back Variation - Grab a flat bar and a cable and put a moderate amount of weight on it. Do curls with about a 50% range of movement, but make sure you use your back plenty to make this exercise benificial. Rock backwards and forwards as much as humanly possible, range of movement on this is important, time it with the curling movments. 3. The Mouth - Over weight with not a lot of muscle tone? Well if you can't walk the walk, then make sure you can talk the talk. Give people advice, chat to the trainers, train newbies in the gym, all the while averaging around 1 set every 20 mins! When you do actually do a set, make sure you grab the heaviest weight possible, then swing it, or use about a 20% range of motion. Afterwards talk about how big you are getting and how pumped you feel... Eg. Dumbbell bench Press - Grab the 50kg - 110lbs dumbbells, get a spotter to help you on this one (Don't want to risk getting squashed - oh hang on, you are using dumbbells - 0h well). Lift the weights into starting position with the help of the spotter. Lower the weight about 6", with the help of your spotter, groan, then push it back to the starting position, making sure your spotter does most of the work, repeat 3 times, then drop the weight... Good Work, now you should go and give someone advice... Oh, there is a massive guy that looks lost, I'd better go chat to him....

Nice work as always VE, If you are sitting on 242! You must only be 5 or so pounds heavier than me!

Monday Incline Dumbbell Press 1 x 10 x 47.5kg (104.5) 1 x 8 x 50kg (110) 1 x 6 x 50kg (110) Incline Flyes 1 x 10 x 20kg (44) 1 x 10 x 20kg (44) 1 x 10 x 20kg (44) Bench Press Palms Facing - Weights touching 1 x 10 x 27.5kg (60.5) 1 x 8 x 27.5kg (60.5) 1 x 8 x 27.5kg (60.5) Tricep Push Downs 3 x 10 Rope Push Downs 3 x 10 1 arm Cable Push Downs 3 x 10 Cardio - 20 mins fat burn

Friday Incline Chest Press - Palms facing 1 x 10 x 30kg (66) 1 x 10 x 40kg (88) 1 x 8 x 40kg (88) 1 x 6 x 40kg (88) Cable Cross overs 3 x 10 Low Pull Cable Cross overs 3 x 10 Push Downs 3 x 10 Rope Extensions SS Rope Push Downs 3 x 10 Bench Dips 4 x 20 Saturday - No much, out of town Sunday - Out of Town but lots of walking

Cardio 40 mins fat burn Car, car, cardio.... Cardiooooooooooo Sung to the tune of Sussduio by Phil Collins

Wednesday Incline Leg Press Warm up Sets 1 x 10 x 280kg (616) 1 x 10 x 320kg (704) 1 x 10 x 320kg (704) 1 x 8 x 320kg (704) 1 leg at a time Leg Extensions 1 x 10 1 x 10 1 x 10 1 x 10 Calf Machine 1 x 20 1 x 20 1 x 20 1 x 18 Arnie Press 1 x 10 x 25kg (55) 1 x 10 x 25kg (55) 1 x 10 x 25kg (55) Seated Lateral Raises 1 x 10 x 12.5kg (27.5) 1 x 10 x 12.5kg (27.5) 1 x 10 x 12.5kg (27.5) Cable Front Raises 1 x 10 1 x 10 1 x 10