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August 2005...


Height 5'7"

Weight 148 (70kg)

Age: 27

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Day 1 Back, Chest, Shoulders

Day 2 Legs, Arms, Abs

Repeat on Monday Wednesday Friday cycle

Tuesday Yoga day

Rest Thursday, Saturday and Sunday

Typical Day 1 workout from my training log - (sets x reps x weight in pounds)

Pullups (overhanded) 4 x 4 x na
BB BenchPress 3 x 8 x 115/110/105
DB Incline BenchPress 3 x 10 x 40/40/30
Lateral Raises 3 x 8 x 15
Upright rows 3 x 8 x 25
T-pushups 3 x 10 (5 each side) x 10/8/8
BB Shoulder Press 3 x 8 x 55
Lat Pull 3 x 8 x 80

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Typical Day 2 workout from my training log - (sets x reps x weight in pounds)

Straightleg Deadlift 4 x 3 x 160
Squat 3 x 8 x 135/140/145 (lifting light focusing on form)
Calf Raises 3 x 14/12/10 x 160/180/200
Lunges 3 x 14 x 40
Bicep Curls 3 x 8 x 40
Pronated Curls 3 x 8 x 72.5
Dips 3 x 10 x 25
Tricep Pressdowns 3 x 14/12/10 x 100/110/120
Kneeling Cable Crunches 4 x 15 x 80/100/100/100
Incline Situps 3 x 25 x 25
45 degree situp 3 x 10 x 25 each side


I eat a lot currently eating something like

Grits or Oatmeal for breakfast

Bagel for a snack if I am really hungry when I wake up (pre-breakfast) or mid morning.

Lunch 2 veggie sandwiches made with soy cheese and smartdeli veggie meats (ham/turkey/bologna etc)

Mid afternoon snack

trail mix

I eat all sorts of other stuff throughout the day sometimes regularly and sometimes including but not limited to O’Soy Yogurt, Silk Yogurt, tofurky jurky, raw veggies such as carrots and broccoli and fruits (bananas, kiwi, blueberries, etc).

Dinners consist of mainly of gardenburger products like the riblets, or meatleass meatloaf, and a vegetable 4-6oz (peas, asparagus, broccoli etc) and a starch 4-6oz (rice, potato, pasta etc). About once a week I do a spaghetti dinner. And about once or twice a week a veggie burger and fries. Occasionally I make ethnic dishes for some variety.

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I take a B-complex and flax oil

Goals: (for by the end of the year)

Bench 135

Squat 175

Curl 45

Deadlift 190

they may be a little high yet.. I guess we will see.

Overall goals are just to get stronger, less bodyfat, more muscles, nice ripped appearance. You know the general stuff everybody wants. Oh and a great set of abs.

**disclaimer: I still pretty much consider myself mostly vegan. There are so many things that have animal products in them. I just do the best I can to avoid animal products as much as possible. But I guess that’s what everybody does maybe I’ll never be vegan if I keep waiting around to be a perfect one.


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Update August 2005

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