Starting stats:

weight - 180.4 lbs
waist - 32"
BF % - 13.12

Well I thought I would post a workout journal to keep a record of what I do but also to get some motivation and advice from others! My workouts are based around the advice of Wlfdg. So here goes:

Monday

Dumbell Complex

Reverse Lunges, 6 reps on each leg
Romanian Deadlift, 12 reps
Alternating Snatches 12 reps
Alternating Clean & Press 12 reps
Overhead Squat, 6 reps
Bentover Row, 6 reps

Tuesday

Sprints

8 x 100m
6 x 50m
4 x 100m

Wednesday

Power Clean and Press (with dumbbells) - 4 sets until failure
Press Ups (close grip) - 3 sets until failure
Twist sit ups - 2 sets until failure
Squats - 4 sets of 6 reps
Chin ups - 3 sets of 4 reps
Press Ups (wide arm) - 4 sets until failure

worked for about 20 mins on each workout. Is that too short to be working out? I can feet it working my muscles hard and i am sweating at the end of each session. Also im eating fruit after each session (usually a banana and an apple or some strawberrys) is this correct?

i'll continue to post my progress!

I think it is about time i updated this! its certainly been a while...

Started using a home made sandbag to workout. this is the routine i did today:

A1. Shoulder Squat Right x 10 repetitions rest 60 seconds
A2. Push-ups x 15 repetitions, rest 60 seconds
A3. Shoulder Squat Left x 10 repetitions rest 60 seconds
A4. Modified Pull-up x 12 repetitions rest 60 seconds
A5. Good Mornings x 15 repetitions rest 60 seconds
A6. V-ups x 20 repetitions rest 60 seconds
Go through all the exercises then repeat 2-4 cycles

I did 3 cycles. took 30 mins overall to complete. The weight of the bag is 22 kg (or 48lbs)

Im looking at creating a bulgarian sandbag. they look awesome! think I will lower the weight though as they are harder to control

Tomorrow its sprints! awesome...

forgot to log yesterdays workout routine so logging 2 sessions today!

here is what i did yesterday with a 23kg home made sandbag:

A1. Shouldering: 5 repetitions each side
A2. Clean and Push Press: 5 repetitions

B1. Get-ups Right 5 repetitions
B2. Get-ups Left 5 repetitions

Did 10 minutes with little rest as possible for the first A set, then the same for the B set. They call this density training (which I have no idea means) and after 20 mins I was hanging out my hoop! Very good workout

The today I went for a 45 min walk. My body is feeling it but i can tell its doing some good!

Tomorrow its another sandbag workout...