Aulden's Workout Journal

[Aulz]

WEDNESDAY 05th January 2011 (Week 12 Day 1)

Workout B this afternoon and im still trying to get over the festive week. I'm sure that im not the only one who over ate but need less to say its great getting back into the thick of things again. Ok, workout today was abit off the mark but managed to complete it all and in good time as well. I missed out on abs work though. Its my goal to be in full force next week, that is getting back into my regular healthy diet habits and normal exercises. That would be no short cuts no missing !!

Workout B

Barbell back Squats (2 X 12)
Over head Dumbbell Press (2 X 12)
Barbell standard dead-lifts (2 X 12)
One arm dumbbell rows (2 X 12 with each arm)
Dumbbell step - ups (2 X 12 with each leg)
Dumbbell bench press ( 1 X 12)
One arm Swings

See you tomorrow!!

[Aulz]

Thursday 06th January 2011

This morning i decided to join Randel for a morning speed and endurance running. 6.30am start, on the menu was

Warm Up
Jog, Walking lunges and dynamic stretches

Main Exercises
80m X 10 (70-80% sprint effort)
50m X 10 (70-80% sprint effort)

Shuttles - I missed out on this because i had to head home to ready for work however randel completed his.

[Aulz]

Saturday 08th January 2011

Workout A

I suppose to have conducted this training yesterday but missed it deliberately to rest up. Today was great, even though i took my time in the gym like 2 hours i wanted to make sure i enjoyed my session. It was a good workout and i felt great afterward. I managed to do extra exercises this time. Next gym session will be on Monday afternoon. See you then.

[Aulz]

Monday 11th January, 2011

Workout B

Barbell back Squats (2 X 12)
Over head Dumbbell Press (2 X 12)
Barbell standard dead-lifts (2 X 12)
One arm dumbbell rows (2 X 12 with each arm)
Dumbbell step - ups (2 X 12 with each leg)
Dumbbell bench press ( 1 X 12)
One arm Swings

Started off great but slowed down abit towards the end. Was a great workout though. My warm-ups i have increased to 20 mins in total, 10 min rower, 10 min bike. My main exercises haven't changed to much from the previous 12 weeks. I feel a lot more comfortable with my routines tho (i.e proper techniques). My weights are increasing as well as my reps. I always aim to lift weights that allow me to keep my proper form even if this means doing it light at first. I feel that my technique is getting way better then at first!! I should be displaying some pictures this week for progress purposes.

See you Wednesday!!

[Aulz]

Wednesday 13th January, 2011

Workout A

Warm-up was 10 mins on the rower!!

Barbell Romanian Dead-lifts (2 X 12)
Barbell front squats (2 X 12)
Wide grip lat Pulldowns (2 X 12)
Walking lunges (up and back 10 steps for 2 sets)
Barbell Bench press (2 X 12)
Barbell Bent Over Rows (2 X 12)
Two Arm Swings (1 X 25)

Was tough going today, body wasn't up to it. Reminds me of a verse in the bible Matthew 26:40-43 that says the spirit is willing but the flesh is weak. I thank the Lord for his strength this morning in helping me complete my workouts. What else can i say i did my best and i am hopeful Friday will be much better.

See you then!!

[Aulz]

Saturday 16th January, 2011

Workout B

For warm ups- i hit the rower hard that i even surprised myself.

Barbell back Squats (2 X 12)
Over head Dumbbell Press (2 X 12)
Barbell standard dead-lifts (2 X 12)
One arm dumbbell rows (2 X 12 with each arm)
Dumbbell step - ups (2 X 12 with each leg)
Dumbbell bench press ( 1 X 12)
One arm Swings

Todays workout was great, fast and efficient and held great focus. I will; be conducting a dramatic change in diet over the next few weeks my workout intensity will have to slow down some what. I have other goals that i am working towards so i this change in diet is more of a need than a want!!

Next training session Monday Afternoon!!

[Aulz]

Monday 18th January, 2011

Rower 10mins

Mixed things up a little and did a combination of both Workout A and Workout B. Was a little slower than normal today. I am on a strict diet for the next couple of weeks so the intensity of my workouts will have to decrease some what. This is the same for the amount of weights i will be carrying. I only did moderate to light weights today with constant reps. 10 and 15kgs were my average weights all round. I would normally push it to 20 plus but like i had mentioned this diet has got me preserving my energy for other activities as well. Expected outcome would be a substantial drop in weight. Currently I float around the 85kgs mark however this is expected to change and drop to about 82kg over the next three weeks. It is my hope that i sustain my muscle mass but with such a strict vegetarian almost diet, we shall see....

See Wednesday!! God Bless

[stevedav]

Nevertheless i provided it my best. I don't understand if it was a change of usual sequence or late evening or change of activities days but dang i was tired half way through my routine.

[Boss Man]

I'm confused. Are you Aulden or did you post on the wrong blog by mistake?