sydneyvegan

Chest and Back Dumbbell bench press 1 x 12 with 65 each arm 1 x 10 with 90 each arm 3 x 5 with 100 each arm Lat pull Downs 1 x 14 at 110 1 x 10 at 200 1 x 8 at 200 1 x 9 at 200 1 x 6 at 200 Uneven Push ups (with 1 hand on ball) 3 x 20 (10 each side) Seated row 3 x 12 at 200 Incline Bench Press 3 x 10 at 180 Assisted Row 3 x 10 at 160lbs Pec Dec 2 x 10 at 100lbs 1 x 8 at 100lbs

No work out today I arrived at work, only to discover I had forgotten my workout clothes... I will be grumpy all day now... I guess I will have to make up for it tomorrow...

Arms, Chins 10, 10, 9 Dips 9, 8, 8 EZ bar curls 21's 3 x 21 at 77 Skull Crushers SS close grip bench 1 x 12 ss 1 x 12 at 77 1 x 12 ss 1 x 12 at 77 1 x 12 ss 1 to failure at 77 Hammer Curls 4 x 6 with 50lbs dumbbells Rope Extension SS Rope Pushdowns 3 x 12 at 110 SS 3 x 12 at 90 Preacher Curls 4 x 6 at 132 Push Downs 3 x 12 at 200 Bench Dips 4 x 20 + 44lbs Barbell Curls 3 x 20 at 50lbs

Thursday... Cardio Straight leg dead lifts 1 x 20 at 66 1 x 20 at 88 1 x 20 at 110 1 x 15 at 132 1 x 15 at 154 Stretching

Shoulders Standing Shoulder Press 3 x 10 at 132 1 x 1 at 155 Lateral raises 3 x 12 with 33 lbs dumbbells Front Raises 1 x 12 at 28 1 x 10 at 33 1 x 9 at 39 Cable lateral raises 3 x 12 at 29 Arnie Press 1x 12 with 50lbs dumbbells 1 x 10 with 50lbs dummbells 1 x 9 with 50 lbs dumbbells Upright rows 3 x 12 at 66

Legs Squats 1 x 12 at 175 1 x 12 at 175 1 x 10 at 265 1 x 10 at 330 Leg extensions 3 x 20 at 160 Hamstring curls 3 x 20 at 80 Calf raises 4 x 20 at 150

Monday - Chest and Back Dumbbell Bench Press 1 x 10 with 100lbs dumbbells 1 x 10 with 100lbs dumbbells 1 x 8 with 100lbs dumbbells 1 x 6 with 100lbs dumbbells Lat Pull Downs 3 x 12 at 140, slow with 1 second pause at the bottom Decline Bench 1 x 12 at 175 1 x 10 at 200 1 x 8 at 220 Seated Row 3 x 12 at 200 nice and slow pausing for a second at each end of the movement Incline Bench 1 x 12 at 175 1 x 10 at 175 1 x 8 at 175 1 Arm Rows 4 x 6 at 90lbs

Saturday... Went Bush walking in Katoomba (It is about 100kms from Sydney in the Blue Mountains), did some nice walks including the Giants Steps, which is 800 steps to the bottom of a gorge and then turned around (as the car was on a meter) and came straight back up again... Cardio, a leg work out and world heritage listed national park, all in one.

Arms Today, Chins 12, 10, 9 Dips 11, 10, 7 Hammer Curls 1 x 5 with 55 pound dumbbells 1 x 5 with 55 pound dumbbells 1 x 6 with 50 pound dumbbells 1 x 6 with 50 pound dumbbells Overhead tricep extensions 4 x 12 at 55 Tricep push downs 3 x 12 at 200 pounds 1 x 10 at 200 pounds Preacher curls 4 x 5 at 132 Bench dips 4 x 20

I use to swim competitively when I was a teenager, hmmm to big and bulky now, even sprinters aren't that muscled... I think I am trying to loose the fat more for looking good than anything else

Blasphemy!!! "My name is raVen, and I am a cardioholic." Journal's lookin' good, SV! Are you meeting your goals? Yea, people watching can burn lots of calories People are interesting to observe, aren't they? I freak out even seeing myself in family movies "Do I really move/act/sound like that?!!!" I guess if aliens are watching us (ever seen Twilight Zone episodes? ), they would probably nuke us Cheers! Can you go to meetings for cardioholism, I hope so, it sounds like hard work Thanks Raven, I am definitelty meeting my goals, I have gained on my Arms, Chest and Back and my legs are getting more definition. Some of my clothes are starting to feel a bit tight across my back and people keep coming up and feeling my arms, all very nice really... The next stage is to cut back my body fat, so I can look good for swim suit season, when it finally arrives... I'm a well known people watcher, I just can't help it, sometimes you find yourself making judgements about people, personality, sexuallity, occupation etc, all in the brief moment that you see them... I guess that says something about me as well. I tend to run when I see a video camera, so most home movies show my back, hmmm really should work on those glutes, lol......I think I agree with the Alien comment, No self respecting alien could observe us without finding the need to nuke us....

Shoulders Today... NEW PB at seated shoulder Press 1 x 6 at 176 Other sets were 1 x 12 at 132, 1 x 10 at 154 Lateral Raises 3 at 12 with 33 pound dumbbells Front Raises 1 x 12 at 28 1 x 10 at 33 1 x 8 at 39 Cable Lateral Raises 1 x 12 at 20 1 x 10 at 29 1 x 8 at 40 Cable Shrugs 1 x 12 at 110 1 x 10 at 140 1 x 8 at 180 Arnie Press 1 x 12 with 44 pound dumbbells 1 x 10 with 44 pound dumbbells 1 x 8 with 44 pound dumbbells

Typing never was my strong point... All this newfangled technology...

Taking a long lunch at work and lounging in the sun watching all the beautiful people go by uses calories doesn't it? I was definitely exercising my eye muscles

Taking the day off today... I feel really flat as well as being stiff and sore, so I think my body is telling me to take it easy today... I will skip my cardio day this week and make up for it on the weekend, I don't want to skip shoulders or arms...

I'm hoping Cadal Evans and Michael Rodgers can give it a shake... Since Rodgers doesn't have to go all out for Ulrich, he will do a lot better... Sorry, I've got to go for the Aussies,

Legs today... Legs were very tired and heavy today so I did a fairly light workout. I still really felt it in my legs and expect to feel it even more tomorrow. Squats 4 x 12 at 180 Leg press 4 x 20 at 300 Leg extensions 3 x 12 at 200 hamstring curls 3 x 12 at 100 Cafe raises 4 x 20 at 150

Chest and Back today Dumbbell Bench press 1 x 12 with 90 each arm 1 x 10 with 100 each arm 1 x 8 with 100 each arm 1 x 10 with 90 each arm Lat pull downs 1 x 10 at 190 1 x 10 at 200 1 x 8 at 200 1 x 12 at 160 Incline Dumbbell press 1 x 12 at 77 each arm 1 x 12 at 77 each arm 1 x 10 at 55 each arm Flyes 3 x 12 at 39 each arm Seat row 3 x 12 at 200

Arms Today Chins SS Dips Chins I did 1 x 12, 1 x 10, 1 x 8 Dips I did 1 x 10, 1 x 8 and 1 x 12 Reverse Barbell curls ss Inclined Dumbbell curls 1 x 12 at 70 ss 1 x 12 at 28 1 x 12 at 70 ss 1 x 12 at 28 1 x 10 at 70 ss 1 x 10 at 28 Dumbbell 21's Set 1 7 at 39 + 7 at 33 + 7 at 28 Set 2 7 at 39 + 7 at 33 + 7 at 28 Set 3 7 at 39 + 7 at 33 + 7 at 28 One Arm Tricep Pushdowns 1 x 12 at 62 1 x 10 at 70 1 x 8 at 80 1 x 10 at 70 1 x 12 at 60 Rope Extensions SS Rope Pushdowns 1 x 12 at 110 ss 1 x 12 at 100 1 x 12 at 100 ss 1 x 12 at 88 1 x 10 at 100 ss 1 x 10 at 88 Preacher curls 1 x 12 at 77 1 x 10 at 90 1 x 8 at 100 Bench dips 3 x 30

Thanks VP, after your great recommendation of Agave Nectar, I will definitely keep and eye out for them and give them a try...

I really must try and beat the coffee thing... Everytime I smell fresh coffee it just sucks me back in... I agree with the idea of needing a degree in green tea...I am getting better and better at making green tea, but it still can turn out horrible sometimes... This is basically taken from the standard pyramid routine, you go down in reps and increase in weight. It is a minimum of 3 sets but sometimes as many as 5. When you do 5 sets you go up in weight/down in reps and then back up again, it might go something like this.... 1 x 12 at 30 1 x 10 at 35 1 x 8 at 40 1 x 10 at 35 1 x 12 at 30 It tends to help build size and to help bust you through a plateau, well it works for me at least.

Shoulders and traps today... Military Press 1 x 4 with 77 pound dumbbells 1 x 12, 1 x 10, 1 x 8 with 66 pound dumbbells Lateral raises 1 x 10, 1 x 10, 1 x 12 with 33 pound dumbbells Front raises 1 x 12 at 28 1 x 10 at 33 1 x 8 at 39 Cable lateral raises 1 x 12 at 28 1 x 10 at 28 1 x 8 at 33 Arnie Press 1 x 12 at 33 1 x 10 at 33 1 x 8 at 33 Shrugs 2 x 20 at 50

Thanks to VP I went searching for agave nectar after work yesterday. Much to my surprise I found it at my local health food shop, It wasn't that expensive, which surprised me, considering it was imported...I had some in my tea this morning, I think I might be hooked.... Yeah I might try adding extra spices to my tea, I like chai a lot, so there is no reason why I can't create a mix of my own.

Leg work out today... I was a little scared at injurying my back again, so I went light and increased the number of reps... Squats 4 x 20 at 350 Leg press 4 x 20 at 300 Hamstring curls 3 x 12 at 120 Leg extensions 4 x 12 at 440 I started and finished with some back stretches and strengthening exercises... The last thing I want to do is re-injury my back, so I will be careful not to try and go to heavy again until I am sure that it is stronger than it was.

Thanks VP, I might see if I can find Agave nectar in Australia... I haven't seen it before, to be honest the first I had heard of it was on this forum... I have been adding cinnamon etc to herbal teas as it gives it a nice sweetness...