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

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.

Only three reasons

I believe there are only three reasons why people do not succeed:

1. They are not truly committed to their goals.
2. They do not create new habits and do not become a different person by habit.
3. They do not take the appropriate action.

1st day

milk + cookies

1 shake