Hey have decided to start posting my training, make me a little more accountable and all that. Hope I�??m posting it in the right place???

My aims from my training are build size but more importantly, increase strength.
Heres the current weights program I�??ve just started to follow (sourced it from T-Nation)

Monday:
AM �?? Cardio approx 40 minutes (run)
Afternoon - Heavy upper body day
DB bench press 6 X 3 (I do this lying on the floor and focus on using my triceps..due to past shoulder injury)
BB up-right row 6 X 3
Standing BB shoulder press 5 X 5
Pull ups 5 X 5
Skull crushers 3 X 5
BB bicep curls 3 X 5

Tuesday:
AM �?? Cardio 40 mins
Afternoon -Lower Body and abdominal
Unilateral leg press 1 X 25 / 1 X 20 / 1 X 15
DB still leg deadlift 3 X 12 �?? 15
Lunges 2 X 30 reps (15 per leg)
Seated calf raises 3 X 20
Crunches to failure X 3 (add weight to keep reps around 25)

Wednesday:
AM- Cardio 40 mins
Afternoon - Light Upper Body Day
DB bench press 1X 15 / 1 X 12 / 1 X 20
DB Row 1 X 15 / 1 X 12 / 1 X 20
DB lat raises 3 X 15
Pull down to front (triceps) 3 X 15
Preacher curl 2 X 15
OH unilateral DB extensions 2 X 15

Friday:
AM �??Cardio 40 mins
Afternoon - Lower body & abdominal
BB Squat 6 X 4
Rack Deadlift 1X 8 ? 1 X 6 / 1 X 4 / 1 X 2
Lying leg curls 3 X 6
Standing calf raises 5 X 5
Hanging leg raises 3 X 8

Saturday:
AM �?? Cardio 40 mins
Afternoon - Swim 20 mins & Abdominal work

Sunday: REST/ active recovery (walk / swim)

Today�??s session �?? Monday 18th Feb 08
Heavy lifting day
DB bench press: 17.5kgX3reps, 17.5X3, 17.5X3, 17.5X3, 17.5X3, 17.5X3
BB upright row: 52.5X3, 52.5X3, 52.5X3, 52.5X3, 52.5X3, 52.5X3
OH BB Shoulder Press: 30X5, 30X5, 30X5, 30X5, 30X5
Pull ups: 5 supinated, 5, 5, 5, 5
Skull crushes: 20kgX10, 20X5, 20X5
BB bicep curls: 25kgX5, 25X5, 25X5

Would love any advice or comments about my program.. cheers fieldy

Hey Fieldy,
Welcome to The Nation. Your routine looks good. Which article did you take it from? I did the Shut Up Program, which consisted of similar exercises and almost doubled my strength in a month.

Best of luck to you,

B-3

Feildy welcome,
Looks like you are already strong. :) Keep it up.
Diana

Hi there. I just joined a short while ago myself. Keeping a log has helped me focus more on what I'm doing and what my focus should be each time I work out. I hope it works well for you too.

Also I'm a little bit jealous of the weight you are currently lifting.

BodyBldgBabe wrote:
Hey Fieldy,
Welcome to The Nation. Your routine looks good. Which article did you take it from? I did the Shut Up Program, which consisted of similar exercises and almost doubled my strength in a month.

Best of luck to you,

B-3


hi
i forgot to write down the name of the article.. i think it was either the 2004 or 2005 article library. Thanks for you comments, it's great to get involved with such a motivated site.

Plant lady wrote:
Feildy welcome,
Looks like you are already strong. :) Keep it up.
Diana

thanks mate :)

ouroboro_s wrote:
Hi there. I just joined a short while ago myself. Keeping a log has helped me focus more on what I'm doing and what my focus should be each time I work out. I hope it works well for you too.

Also I'm a little bit jealous of the weight you are currently lifting.

g'day
i've been doing weights for a little while, but i'd been doing it all wrong. I want what most others want - get bigger, lose fat, but most of all I want to get strong!!

I sometimes do sledge pulls, tyre flips and other assorted training with a bunch of fit fellas and compared to them i'm a weakling, which really pisses me off. I know i can't get as strong as them, but i want to get stronger. For this reason I love training with the guys, i forces me to reach for the next level.

I've got a lot of information from T-Nation and give the site most of the credit for what initial gains i have made thus far.

fieldy wrote:
Plant lady wrote:
Feildy welcome,
Looks like you are already strong. :) Keep it up.
Diana

thanks mate :)

Is there any chance you are an Aussie? I lived there for 6.5 years.
Diana

Plant lady wrote:
fieldy wrote:
Plant lady wrote:
Feildy welcome,
Looks like you are already strong. :) Keep it up.
Diana

thanks mate :)

Is there any chance you are an Aussie? I lived there for 6.5 years.
Diana



hey.. yeah I live in Brisbane, Queensland. Where about were you living?

Training - Tues 19th Feb 08
0800 hrs
7k run 38mins


1400hrs lower body weight session

Unilateral leg press 50kg X 25 / 50 X 20 / 50 X 15
DB still leg deadlift 70kgX 15, 70 X 11, 70X 9
Lunges 2 sets for left and right legs at 23kg
Seated calf raises 20X20, 20X20, 20X20

Crunches to failure X 3 (add weight to keep reps around 25)
used 10kg to 25 fist set
2nd set 10kg X 20
nil weight 25 crunches.

2 x 10kg sets of 20rep side bends..

finished with 15 mins of stretching

fieldy wrote:
Plant lady wrote:
fieldy wrote:
Plant lady wrote:
Feildy welcome,
Looks like you are already strong. :) Keep it up.
Diana

thanks mate :)

Is there any chance you are an Aussie? I lived there for 6.5 years.
Diana



hey.. yeah I live in Brisbane, Queensland. Where about were you living?

It is a small small world. Brisbane- Albany Creek. :)
Went to primary school at Stafford Heights and then moved to Albany Creek finished primary school at Albany Creek then went to High School in Strathpine. I have been back twice. Once just my husband and I. The last time we took our boys. That was in 2004. I loved Australia and still have many good friends there that I still am in contact with.
Sick Puppy is from New Zealand. Welcome.
Diana

ha.. fancy that huh
the internet sure makes the world seem smaller

Fieldy, youre a military chick!!! Much power to ya!!!

Welcome, welcome, welcome!!

I think we are all going to enjoy having you around!!

B-3

BodyBldgBabe wrote:
Fieldy, youre a military chick!!! Much power to ya!!!

Welcome, welcome, welcome!!

I think we are all going to enjoy having you around!!

B-3

cheers mate, it's great to be here!

AM training
0900hrs
1 x se7en pre exercise, nil food
7k run 35mins
weather felt very humid this morning

I know it was only a few days ago that I posted my training program, but Ive decided to change it. Ive been doing quite a bit of reading on strength training and have decided to base my programme around compound exercises.
I love Deadlifts, grip it an rip it huh!

My new program:

Workout A
Squats 5X3
Deadlifts 5X3
Bench press 5X3
Dips 2X15
Push ups 2X 30

Workout B
Squats 5X3
OH Press 5X3
Cleans 5X3
Upright BB Row 5X3
Pull ups 3X5
Dips 2X15

Workout C (only done on Sat)
Bicep curls
Preacher curls
Skull crushers
Tricep pull downs
Weighted calf raises
Abdominal work
Back extensions


Week training will go something like this
Mon
AM 7k run
PM Workout A

Tues
AM cardio 25 min swim
PM 20mins boxing, abdominal work

Wed
AM 7k run
PM Workout B

Thurs
AM cardio 25 min swim
PM 20mins boxing, abdominal work


Fri
AM 7k run
PM Workout A

Sat
AM 7k run
PM accessory work choose 4 to 5 exercises 2X15

Sun
Active rec day, walk ect

So there it is, my main focus with this programme is going to be one excellent technique with each exercise, not necessarily the weight Im lifting, that will come later

TODAYS TRAINING AND DIET CONT

1000hrs 4 BCAA, 1Xfish oil, 1Xflax seed oil, 1X BETA-7, 1X green tea 5000, 1Xkelp tab, 1Xginger tab, 1 X fat burner
1030hrs 1X scoop Metabolic Drive with water, 1 X pear
1300hrs 4 BCAA
1330hrs Arvo training
Workout A
10mins jump rope to warm up
Squats 45kgX3 45X3 45X3 45X3 45X3 (this is my first time doing them arse to grass, so was mainly focusing on proper technique)
Deadlifts 105kgX3 105X3 105X3 105X3 105X3
DB Bench press 17.5X3 17.5X3 17.5X3 17.5X3 17.5X3
Dips 2X15
Push ups 2X30

4XBCAA on completion, walked home then had 1X post workout protein drink.

Wed 21st

1000hrs cardio
10 mins skipping
10 mins ab work
20mins boxing

You have some tough work outs. Keep it up.
Diana

I agree with Diana; pushups in sets of 30 after deadlifts etc. are badass. :)

fieldy wrote:


I sometimes do sledge pulls, tyre flips and other assorted training with a bunch of fit fellas and compared to them i'm a weakling, which really pisses me off. I know i can't get as strong as them, but i want to get stronger. For this reason I love training with the guys, i forces me to reach for the next level.





I know what you mean about training with or even near guys. It would piss me off when some guy who really did not appear to be in very good condition at all could easily bench way more than me. That's one of the reason I like reading the logs here. I get a more realistic comparison to where I am and where I could be.

Good luck with the compound lifts. I love them.

Fri 22nd FEB
Flown down to Tasmania for the w/end.. so training has been put out a little.

1000hrs 5k run - 23mins

ouroboro_s wrote:
fieldy wrote:


I sometimes do sledge pulls, tyre flips and other assorted training with a bunch of fit fellas and compared to them i'm a weakling, which really pisses me off. I know i can't get as strong as them, but i want to get stronger. For this reason I love training with the guys, i forces me to reach for the next level.





I know what you mean about training with or even near guys. It would piss me off when some guy who really did not appear to be in very good condition at all could easily bench way more than me. That's one of the reason I like reading the logs here. I get a more realistic comparison to where I am and where I could be.

Good luck with the compound lifts. I love them.


And they push you hard if you are lucky enough to work out with someone that knows what he is doing. :)
Diana

22nd Feb training cont

1400 workout B

Squats 3X50kg, 3X50, 3X50, 3X50, 3X50
Bench 3X20kg DB, 3X20, 3X20, 3X20, 3X20
Upright BB Row 50kgX3, 50X3, 50X3, 50X3, 50X3
Cleans 40kgX3, 40X3, 40X3, 40X3, 40X3
Push Press 35kgX3, 35X3, 35X3, 35X3, 35X3

10 mins grip work.

back from tas.. and back into normal training!

28th feb
0930 7k run 38 mins

28th feb continued -
1400 workout A
squats 60kgx5, 60x5, 60x5
DB bench 20kgx5, 20x5, 20x5
deadlifts 5x80kg, 5x90, 5x90
Dips 2X15
Push ups 2X30

comments - had headache and felt pretty shit overall.