[Qivalon]

June 2, 2007

Hello All,

Abdomen work:

Standing crunch – 40 pounds, one set for 12 reps
Pulse up – one set for 12 reps
Saxon side bends – 10 pounds, 10 reps per side
Side Bridge – 1 set each side held for 30 seconds
Back extension – one set of 12 reps

No rest in between the abdomen sets

Incline bench press – 3 sets, 10 reps at 90 pounds
Cable row – 3 sets, 10 reps at 110 pounds
Split squats – 2 sets out of 3, 10 reps using just body weight
Lateral raise – 3 sets, 12 reps at 5 pounds
DB upright row and Shrug – 3 sets, 12 reps at 20 pounds
Dead lifts – 3 sets, 10 reps at 90 pounds
DB incline curl – 3 sets, 10 reps at 25 pounds
Triceps extension – 3 sets, 10 reps at 40 pounds

Note: I played very conservative with the weights just to see how my body will react

Nutrition:

Breakfast – 1 slice whole grain bread with some natural PB, 1 small glass of V8 Fusion (nice find by the way), 1 cup of shredded wheat with a handful of raisins and ½ cup of fat free milk.

Snack – 1 slice of whole grain bread and peanut butter

Lunch – 2 eggs scrambled, with 1 chopped up red pepper and again bread (hmmm, I am starting to see a bad pattern forming).

From this point on I have no idea what I am eating (what ever it will be there will be no bread!) as I am taking the misses out to dinner for her birthday. From there I will be taking her out to see our local Triple A affiliates play baseball.

Snapshot: This is where I am taking the misses tonight: www.liducks.com

Jim~