25 april

5 meals (1 shake)


back and shoulders

back (40 kg)
shoulder 25 kg barbell
shoulder 8kg dumbbell

April 23

5 regular meals + 2 shakes

chest + biceps + triceps
------------------------

inclined bench presses : 30
bench presses : 35
reverse inclined bench presses with dumbbells : 12per dumbbell
inclined dumbbell flies : 10 per dumbbell


biceps:

curls with 710kg
hammer curls with 10kg (probably)
preacher curls with 8kg

triceps pushdowns: 20kg + 5 (2 disks + 1 extra 5 kg weight)

Good one:
http://www.exrx.net/Lists/Directory.html

April 22

5 meals

3 regular meals + 2 shakes

legs
-----------

leg extensions: 20 - 25?
squats: 50 60 60 70(8)
leg presses: ....70
leg curls: 25?
standing toe raises: 45

Shopping list for May

1)glasses
2)belt for gym
3)go to dentist
4)shelves for shoes
5)auto school
6)new hand bag
7)pay taxes
8)grill
9)microwave oven
10)electric iron
11)hard disk
12)loop machine

I dont drink

Just gave up drinking. Concentrating on gym, eating properly and work.
It should be enough.

leftie dumbells

Shoulder (3)
front raises , lateral raises , seated Shoulder presses

Back (1)
single Arm Row

Trapezius (2)
Upright Rows , Shrugs

Biceps (2)
Hammer curls , Concentration curls

Triceps (2)
Overhead Triceps Extensions, Triceps Kickbacks

Legs (2)
Dumbbell Lunges, Single Leg Calf Presses

http://www.sport-fitness-advisor.com/dumbbellexercises.html

legs

1. leg extensions
2. squats
3. leg presses (picioare in V) ca sa lucrezi inner thigh
4. leg curls (on your stomach and your bending the knees) (strech the hamstrings)
5. standing toe raises (for the calves)...the toes are pointing in.
stretch between sets. Train calves any other day.