reflect

8-7-06 Mon ------------- Decline Bench 135 x19, 145 x15, 145 x10 DB Incline Press 55s x10, 45s x20, 50s x12 Reverse Rotator Cuff #3 x15, #4 x11, #3 x11, #2 x16 Sideways Cable Arm Tricep Extension #4 x20, #5 x20, #6 x11, #5 x13 Cable Cross - leaning #8 x20, #10 x26, #11 x14, #8 x24 Rotator Cuff #3 x25, #4 x17, #5 x10 DB Bench Press 50s x9, 45s x12, 40s x10 Cardio 3 miles in 29.50 445 calories expended 15 min Abs weight 196 pds 8-8-06 Tues -------------- Alt Dumbell Curl 20s x20, 25s x20, 35s x6, 30s x10 Seated Rows #6 x25, #8 x20, #9 x17 Barbell Rows 115 x20, 125 x16, 125 x14 Leg Press 270 x20, 360 x16, 360 x16 8-9-06 Wed -------------- Cardio 60 min spin class 10 min Abs weight 195.5 8-10-06 Thurs ---------------- Peck Deck 132 x26, 144 x16, 156 x17, 168 x14 Front Cable Raise #3 x15, #4 x14, #4 x13, #5 x10, #5 x9 Shrugs 135 x20, 155 x16, 155 x14, 155 x14 Lat Raise 15s x17, 20s x14, 20s x11 Tri Cep Pushdown #7 x18, #8 x14, #8 x14, #8 x14 weight 196.5 8-11-06 Fri ------------- Lat Pulldown #8 x25, #9 x15, #9 x16, #10 x10 Lunges 15s x16, 20s x16, 25s x14, 30s x14 Deadlift - stiff DB 60s x15, 60s x15, 65s x15 Preacher Curls 50 x20, 55 x11, 55 x10, 50 x12 Reverse Curls 40 x20, 50 x12, 45 x11, 40x 6 +3 spots Cardio 3 miles in 34 mins 460 calories expended 15 min Abs weight 196 pds

Hi exciton, Thanks

7-31-06 Mon --------------- DB Incline Press 55s x17, 60s x12, 50s x12, 50s x9, 70s x4 + 3 spots Mil Press - stab ball 20s x15, 25s x8, 20s x9, 15s x14 + 3spots Tri Cep Ext - U Bar 50 x16, 60 x14, 70 x6, 60 x10 DB Bench 50s x14, 50s x8, 40s x12, 40s x10 + 3 spots Rotator Cuff - cable #3 x16, #4 x8, #3 x11, #3 x10 reverse #1 x20, #2 x10, #3 x5, #2 x14 Cardio 3 miles in 29 minutes 455 calories expended weight today 197 pounds 8-1-06 Tues -------------- Alt Dumbell 15s x40, 20s x20, 25s x15, 30s x6 + 3 spots Db walking Lunges 15s x16, 20s x14, 25s x12 Pullups #10 x17, #9 x10, backhand #13 x16, backhand #13 x12 EZ Curl 50 x13, 40 x17, 40 x10 Squats 95 x14, 95 x12 8-2-06 Wed -------------- weight before running 198 pds Cardio 5.13 miles in 1 hour 678 calories expended 8-3-06 Thurs --------------- Pushups 30, 20, 16, 10, 20 peck Deck 132 x20, 132 x18, 132 x15, 132 x17 Lat Raise 15s x20, 20s x15, 20s x15, 25s x8 Shrugs 35s x20, 50s x20, 65s x16, 65s x20 Tricep Pushdown rope #7 x16, #8 x12, #8 x10, #8 x15 15 min Abs rest 5-10 seconds 8-3-06 Fri ------------ Cardio Stairmaster 10 mins at level 10 134 calories expended 20 min spin class 10 min abs Preacher Curls 40 x35, 50 x18, 55 x10, 50 x14 Leg Press 270 x20, 320 x20, 360 x18, 410 x10 Lat Pulldown #7 x25, #8 x17, #9 x18, #10 x10 Barbell Rows 115 x18, 115 x17, 125 x10, 125 x7 Deadlift - stiff leg DB 60s x14, 60s x14, 60s x10 Reverse Curls 40 x18 Cardio 2 mile run in 21 minutes 300 calories expended post workout weight 198 pds 8-6-6 Sat ----------- short bike ride 15 min abs

Hi, I have been lifting weights since summer 2000. I started with 4 sets of 10 reps of about 10-15 basic exercises. Then around 2003, I tried a list of exercises from Arnold Schwarzeneggers Encyclopedia of Bodybuilding. I started doing 10, 8, 6, 4 reps. In the last year, I did a 3 bodypart program per day, for 4 days a week that allows 48 hours recovery per bodypart. Right now, I am trying high rep from about 10-20. I have never trained high rep before. I am trying to improve muscular endurance and recruit more fibers. I am thinking of using my basic 4 day bodypart plan and just do whatever exercise I feel like that falls under part category. Then I would vary my exercises and also still get 48 hours rest between bodyparts. I try to keep my workouts under 1 hour. I have been working on cardio and abs lately to lose fat. I have gone from 205 pds down to 198 pds in about 5 weeks. My last few workouts I have tried raising my intensity. Stats bodyweight 198 pds bodyfat 21% height 6 1.5 age 38 Lean weight 155 pds bodyfat weight 42 pds To reach a bodyfat of 10% I would have to lose about 20 pounds of fat. Here is my program so far. ================ Day 1 ================ Chest DB Incline Presses, DB Bench Tri Ceps U Bar - French Press Delts Militarie presses, Rotator Cuff Cardio and ABs ================ Day 2 ================ Quads Squats, Lunges Back Chins, Seated Rows, Scap Retractions Biceps EZ Bar Curls, Alt Dumbell Curls ================ Day 3 - REST ================ Cardio and ABs ================ Day 4 ================ Chest Pushups, Peck Deck, Leaning Cable Cross Tri Ceps Pushdowns Delts Lateral Raises, Front Cable Raise, Shrugs ================ Day 5 ================ Quads Leg Presses Bi Ceps Scott Curls, Reverse Curls Back Lat Pulldown, Barbell Rows, Stiff Legged DB Deadlifts Cardio and ABs ================ Weekend Off ================

Hi, I usually eat lentils, pinto, black, peanut butter, soy milk and sprouted tortillas (minus the yeast). I eat falafels and sometimes hummus. I have candida, so i am not sure about eating grains. I rode my bike yesterday and did 15 mins abs at home. I was reading doing football exercises is good for losing fat. Also there are raquetball courts at my gym.

I am just assuming its low protein. I mean, I am concerned with not being very strong and having 22% bodyfat. Today I am coming to the conclusion, my diet is fairly good, my weight routine is allright and that my greatest obstacle is low motivation. I need to put way more spirit and effort into my workouts.

I am trying to lose fat weight and its working. I eat mostly vegetables. I havent measured my calories lately, so I dont know what my intake is.

I am probably not getting the vegan protein I could. I have been eating about 1 piece of fruit a day and a lot of vegetables. I usually cook chinese or thai type food and its hard to drop the rice and add beans. I try eating them seperately. I have been eating chard or collard green salads with beans. I am at 197 pds now and have lost 8 pounds in about 30 days. I have just started 12-20 high rep weight routines. I want to recruit more muscle fibers and build muscular endurance.

Hi, I am worried about getting vegan protein, because I used to load rice for the energy the extra carbs would provide. I didnt notice in the last 2 years, I was gaining fat. My stats bodyweight 199 pds bodyfat 22% height 6 1.5 age 38 Lean weight 155 pds bodyfat weight 42 pds goal weight is 182 pds Recently in the last 30 days, by lowering my rice and food portions, I found increased energy and lost 5 pounds of fat. I am trying to do cardio 3 times a week with 15 min Abs afterwards. I did find some vegan supplements for EFA and Glucosamine. http://www.vegetarianvitamin.com/shop/index.php/action/item/id/8/prevaction/item/previd/1/prevstart// http://www.vegetarianvitamin.com/shop/index.php/action/category/id/2/subid/22/

Hi, I have been mostly vegan since 1998. Other than some supplements like EFA and Glucosamine. I am vegan out of respect for animals and for good health. I have been exercising since summer 2000. I am a student in kinesiology and art. My goals are to improve health, learn better training methods, have a complete protein vegan diet and get strong. reflect