
I would formally like into introduce myself to this forum. name is Aulden Warbooke and like you I have some fitness goals to achieve. I started off at 88kgs and after 8 whole weeks of consistent training i am now 85kgs. It is intention to share workout logs with you and also whatever small knowledge i have. Since the start of training on October 19th 2010 i have had fair share of hick-ups ups that has hindered progress however i continue to press on. I hope to contribute quality information that will not only benefit this group but also the people who follow progress. I know this forum platform is just what i need to stay faithful and keep motivated through towards goals.
In saying this I would like to wish everyone the best of luck for their training and chat soon.
goal - Lean, ripped body, awesome endurance with some sense of flexibility.
Workout Days - Monday , Wednesday, Friday, Saturday
Diet - Balanced healthy diet 6 times a day (or try too)
Workout Program
WORKOUT A
***Functional Warm-up (5-7mins)***
2 minutes stationery bike (lubricates lower body joints)
Straight Leg bridge with double leg curl on stability ball (1 x 10)
Straight Leg bridge with single leg curl on stability ball (1 X 6 each leg)
Opposite raise from four point or push up position (1 X 5 on each side)
Medicine ball or cable lateral chopping on stability ball (1 X 6 each side)
Reverse back/hip extensions on stability ball (1 X

Mountain Jumpers (1 X 10 each leg)
Break Dancers (1 X 10 each leg)
***Main Exercises***
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)
***ABS Training Level 1***
Lying legs Thrusts (2 X 5)
Reverse Crunches (2 X 5)
Ab Bicycles (1 X 24)
Alternating Crunches (1 X 15)
Bench Crunches(1 x 15)
Abs Vacuum
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WORKOUT B
***Functional Warm-up (5-7mins)***
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
Finish with Abs Exercise as above
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Workout C (optional depending how much you want results)
Running 20 minutes high intensity
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(3 or 4 times a Week) Sequence of Workout (A/B/A/C) and following week would look something like (B/A/B/C)
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