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Thursday 1st March 2012 PM - Resistance: Back and Biceps Wide Grip Lat Pulldown 28.4kg x 10 x 3 sets 23.8kg x 8 *drop set Seated Cable Row 32kg x 10 x 3 sets 27kg x 8 *drop set PLANK - 1 min, 30 secs Barbell Bent-over Row (skipped coz of injury) Underhand Cable Pulldown 28.4kg x 15 x 3 sets 23.8kg x 10 *drop set PLANK - 1 min, 30 secs Alternating Dumbbell Curl (Seated) 6kg x 12 (each arm) 7kg x 10 (each arm) 8kg x 8 (each arm) Alternating Hammer Curl 7kg x 10 (each arm) x 3 sets PLANK - 1 min, 20 secs

Gym this morning was awesome! Then it rained heavily all night so didn't run, but am actually kinda glad as it's given my back one more deal to heal Was planning on doing some interval training with CCor tomorrow morning, but it's supposed to continue raining lots, so we've decided to reschedule. Not sure what I'll do instead, but aiming to do some cardio at the gym after work. Tuesday 28th February 2012 AM - Resistance: Shoulders, Triceps and Core Giant Set x 3 Dumbbell Shoulder Press (2 x 5kg) x 10 Seated Side Lateral Raise (2 x 2kg) x 10 Seated Rear Delt Raise (2 x 2kg) x 10 Dumbbell Upright Row (2 x 4kg) x 10 Tricep Cable Pushdowns 17kg x 10 x 3 sets Bench Dips (feet up) x 20 Skull Crushers 10kg x 10 x 3 sets Bench Dips (feet up) x 20 Core Circuit x 3 Kneeling Cable Crunch 23.8kg x 15 Weighted Swiss Ball Crunch 5kg x 15 Cross-body Swiss Ball Crunch x 14 PM - Cardio (light) Bike ride 25 mins Night!

I'm mad keen for sprints weds!! Will let you know if my back stuffs out tomorrow night though - after I test it out with an easy jog

My back held it together pretty well today - yay! But still being cautious Was supposed to train in the morning, but that was a bit of a fail - so ended up going after work. Monday 27th February 2012 PM - Resistance: Legs and Chest Incline Leg Press 65kg x 15 70kg x 15 75kg x 15 Squats (no weight) 20 x 4 sets PLANK - 1 min, 30 secs Dumbbell Single Leg Split Squat (2 x 6kg) x 10 each leg (2 x 6kg) x 10 each leg (2 x 6kg) x 10 each leg Seated Leg Curl 43kg x 6 40kg x 8 38kg x 10 36kg x 12 PLANK - 1 min, 30 secs One Legged Cable Kickbacks 3.4kg x 10 each leg 3.4kg x 10 each leg Dumbbell Chest Press (2 x 8kg) x 12 (2 x 9kg) x 10 (2 x 9kg) x 10 (2 x 10kg) x 8 Dumbbell Fly (2 x 5kg) x 10 Push Ups 15 toes + 15 knees Dumbbell Fly (2 x 5kg) x 10 Push Ups 15 toes + 15 knees Dumbbell Fly (2 x 5kg) x 10 Push Ups 15 toes + 15 knees Tomorrow I promise - I'm going to do shoulders/triceps/core in the morning!! Then going to attempt my first run in weeks after work Night all!

I think my back is actually feeling better, so I'm hoping to start training properly again from tomorrow. But will still make an effort to ease back into it - because the worst thing that could happen is that it ends up back at square one and for me to have to spend another few weeks out of action. I've got a legs/chest resistance session on for the morning and am excited about getting back into the squats! But might hold off on weighted ones for this week. Also, not going to attempt deadlifts just yet. I'm a bit bummed that by pretty much doing no cardio for the last couple of weeks, I've probably lost a lot of the progress I made with my running long. But am trying not to let it get to me and am hoping it won't take long for me to build my cardio fitness back up. Plan for the week: (my back better not get in the way of this or I'll be pissed ) Monday AM - legs/chest Tuesday AM - shoulders/triceps/core PM - jog Wednesday AM - interval training (running) Thursday AM - back/biceps PM - jog Friday AM - legs/chest Saturday REST Sunday PM - Indoor Soccer Wish me luck!

Awesome work CCor!! Good to see you've been hitting the gym! And I love your recovery runs - haha!!

Friday 24th February 2012 PM - Resistance: Back and Biceps Wide Grip Lat Pulldown 28.4kg x 10 28.4kg x 10 28.4kg x 10 23.8kg x 8 *drop set Seated Cable Row 32kg x 10 32kg x 10 32kg x 10 27kg x 8 *drop set PLANK - 1 min, 10 secs Barbell Bent-over Row (skipped coz of injury) Underhand Cable Pulldown 28.4kg x 15 28.4kg x 15 28.4kg x 15 23.8kg x 10 *drop set PLANK - 1 min, 10 secs Alternating Dumbbell Curl (Seated) 6kg x 12 (each arm) 7kg x 10 (each arm) 8kg x 8 (each arm) Alternating Hammer Curl 7kg x 10 (each arm) 7kg x 10 (each arm) 7kg x 10 (each arm) PLANK - 1 min, 10 secs PM - Cardio (light) Bike ride 25 mins

Starting to feel a bit cheerier and have been eating good food and sleeping better. AND my back seems to finally be on the mend - hoping to be able to start training properly again next week!! Thursday 23rd February 2012 PM - Resistance: Shoulders, Triceps and Core Giant Set Dumbbell Shoulder Press (2 x 5kg) x 10 Seated Side Lateral Raise (2 x 2kg) x 10 Seated Rear Delt Raise (2 x 2kg) x 10 Dumbbell Upright Row (2 x 3kg) x 10 Giant Set Dumbbell Shoulder Press (2 x 5kg) x 10 Seated Side Lateral Raise (2 x 2kg) x 10 Seated Rear Delt Raise (2 x 2kg) x 10 Dumbbell Upright Row (2 x 3kg) x 10 Giant Set Dumbbell Shoulder Press (2 x 5kg) x 10 Seated Side Lateral Raise (2 x 2kg) x 10 Seated Rear Delt Raise (2 x 2kg) x 10 Dumbbell Upright Row (2 x 3kg) x 10 Tricep Cable Pushdowns 17kg x 10 17kg x 10 17kg x 10 Bench Dips (feet up) x 20 Skull Crushers 10kg x 10 10kg x 10 10kg x 10 Bench Dips (feet up) x 20 Core Circuit Kneeling Cable Crunch 23.8kg x 15 Weighted Swiss Ball Crunch 5kg x 15 Cross-body Swiss Ball Crunch x 12 Core Circuit Kneeling Cable Crunch 23.8kg x 15 Weighted Swiss Ball Crunch 5kg x 15 Cross-body Swiss Ball Crunch x 12 Core Circuit Kneeling Cable Crunch 23.8kg x 15 Weighted Swiss Ball Crunch 5kg x 15 Cross-body Swiss Ball Crunch x 14 PM - Cardio (light) Bike ride 25 mins Back and biceps resistance session on for tomorrow morning - YAY!

Haha - thanks Dylan! It's great to be able to read stuff from such a wide range of people on here. Very inspiring and motivating

So... I've been on a bit of a bender! I think it's because I've been so bummed out from my back being sore and not being able to train properly or run. So I've been feeling really sluggish and crappy, eating poorly, not sleeping well and just generally being grumpy! Haven't trained at all since last Thursday till today and again had to do a modified legs session because of my back. At least this injury has made me realise that compound exercises are definitely what it's all about for legs! Because I can't do them at the moment - after training legs last Monday without squats/deadlifts etc - I wasn't even sore the next day! I feel very slack, but am going to let my back get better before I eff it up again Wednesday 22nd February 2012 PM - Resistance: Legs and Chest Leg Press 68kg x 10 68kg x 10 68kg x 10 Leg Extensions 50kg x 10 50kg x 10 50kg x 10 PLANK - 1 min, 10 secs Seated Leg Curl 43kg x 6 40kg x 8 38kg x 10 36kg x 12 PLANK - 1 min, 10 secs Dumbbell Chest Press (2 x 7kg) x 12 (2 x 8kg) x 12 (2 x 9kg) x 8 (2 x 10kg) x 6 Dumbbell Fly (2 x 5kg) x 10 Push Ups 15 toes + 15 knees Dumbbell Fly (2 x 5kg) x 10 Push Ups 15 toes + 15 knees Dumbbell Fly (2 x 5kg) x 10 Push Ups 15 toes + 15 knees PM - Cardio (light) Bike ride 25 mins Tomorrow is shoulders, triceps and core. BYE!

Thursday 16th February 2012 PM - Resistance: Back and Biceps Wide Grip Lat Pulldown 28.4kg x 10 28.4kg x 10 28.4kg x 10 23.8kg x 8 *drop set Seated Cable Row 32kg x 10 32kg x 10 32kg x 10 27kg x 8 *drop set PLANK - 1 min, 10 secs Barbell Bent-over Row (skipped coz of injury) Underhand Cable Pulldown 28.4kg x 15 28.4kg x 15 28.4kg x 15 23.8kg x 10 *drop set PLANK - 1 min, 5 secs Alternating Dumbbell Curl (Seated) 6kg x 12 (each arm) 7kg x 10 (each arm) 8kg x 8 (each arm) Alternating Hammer Curl 7kg x 10 (each arm) 7kg x 10 (each arm) 7kg x 10 (each arm) PLANK - 1 min, 5 secs PM - Cardio (light) Bike ride 25 mins

Wednesday 15th February 2012 PM - Resistance: Shoulders, Triceps and Core Giant Set Dumbbell Shoulder Press (2 x 5kg) x 10 Seated Side Lateral Raise (2 x 2kg) x 10 Seated Rear Delt Raise (2 x 2kg) x 10 Dumbbell Upright Row (2 x 3kg) x 10 Giant Set Dumbbell Shoulder Press (2 x 5kg) x 10 Seated Side Lateral Raise (2 x 2kg) x 10 Seated Rear Delt Raise (2 x 2kg) x 10 Dumbbell Upright Row (2 x 3kg) x 10 Giant Set Dumbbell Shoulder Press (2 x 5kg) x 10 Seated Side Lateral Raise (2 x 2kg) x 10 Seated Rear Delt Raise (2 x 2kg) x 10 Dumbbell Upright Row (2 x 3kg) x 10 Tricep Cable Pushdowns 17kg x 10 17kg x 10 17kg x 10 Bench Dips (feet up) x 20 Skull Crushers 10kg x 10 10kg x 10 10kg x 10 Bench Dips (feet up) x 20 Core Circuit Kneeling Cable Crunch 23.8kg x 15 Weighted Swiss Ball Crunch 5kg x 15 Cross-body Swiss Ball Crunch x 12 Core Circuit Kneeling Cable Crunch 23.8kg x 15 Weighted Swiss Ball Crunch 5kg x 15 Cross-body Swiss Ball Crunch x 12 Core Circuit Kneeling Cable Crunch 23.8kg x 15 Weighted Swiss Ball Crunch 5kg x 15 Cross-body Swiss Ball Crunch x 12 PM - Cardio (light) Bike ride 25 mins

Took it easy at the gym today and swapped out most of my leg exercises (squats, lunges and deadlifts) because of my lower back. I'm hoping it will be better soon so I can get back to normal! I feel like going for a run, but I'm not allowed Monday 13th February 2012 PM - Resistance: Legs and Chest Leg Press 71kg x 10 68kg x 12 68kg x 12 Leg Extensions 50kg x 10 50kg x 10 50kg x 10 PLANK - 1 min, 10 secs Seated Leg Curl 43kg x 6 40kg x 8 38kg x 10 36kg x 12 One Legged Cable Kickbacks 3.4kg x 10 each leg (had to stop coz I could feel it in my back) PLANK - 1 min, 5 secs Dumbbell Chest Press (2 x 7kg) x 12 (2 x 8kg) x 10 (2 x 9kg) x 8 (2 x 9kg) x 8 Dumbbell Fly (2 x 5kg) x 10 Push Ups 15 toes + 15 knees Dumbbell Fly (2 x 5kg) x 10 Push Ups 15 toes + 15 knees Dumbbell Fly (2 x 5kg) x 10 Push Ups 15 toes + 15 knees Just cardio on for tomorrow. Haven't figured out what I'm going to do instead of running yet though!

So... my lower back still hurts quite a bit Played paintball this morning, which probably didn't help - but it was for a mate's birthday. I took it pretty easy at indoor soccer too, but not feeling particularly great! Sunday 12th February 2012 PM - Cardio Indoor soccer - 40 mins no subs (keeper for one quarter) I've got a legs and chest resistance session on for tomorrow, but will have to skip or substitute some of the exercises till my lower back is back in business. Not going to let it get me down though!! Night all

Hahaa! Thanks CCor Can't wait to see what you've been up to at the gym in your journal!

Thanks SumoSprout!! Looking forward to seeing your workout journal soon too!

So - somehow I hurt my lower back last week - the devastation!! I finally admitted this to myself and went to the physio, who said no running or weights that affect lower back for at least a week. I'm pretty bummed, but am going to do my best to listen to that advice! Will still see how I go at indoor soccer tomorrow though, but will hold off on running long. I also ended up taking yesterday as my rest day for the week. Saturday 11th February 2012 PM - Resistance: Back and Biceps Wide Grip Lat Pulldown 28.4kg x 10 28.4kg x 10 28.4kg x 10 Seated Cable Row 32kg x 10 32kg x 10 32kg x 10 27kg x 8 *drop set PLANK - 1 min, 10 secs Barbell Bent-over Row (skipped coz of injury) Underhand Cable Pulldown 28.4kg x 15 28.4kg x 15 28.4kg x 15 23.8kg x 10 *drop set PLANK - 1 min, 5 secs Alternating Dumbbell Curl (Seated) 6kg x 12 (each arm) 7kg x 10 (each arm) 8kg x 8 (each arm) Alternating Hammer Curl 7kg x 10 (each arm) 7kg x 10 (each arm) 7kg x 10 (each arm) PLANK - 1 min See ya!

Today was just cardio again. I went for a run with a friend in a different part of town - which had some unexpected hills, but was fun!! Thursday 9th February 2012 AM - Cardio Ran 3.6km in 23 mins, 56 secs A back and biceps resistance session on for tomorrow! Night

Wednesday 8th February 2012 AM - Resistance: Shoulders, Triceps and Core Giant Set Dumbbell Shoulder Press (2 x 5kg) x 10 Seated Side Lateral Raise (2 x 2kg) x 10 Seated Rear Delt Raise (2 x 2kg) x 10 Dumbbell Upright Row (2 x 3kg) x 10 Giant Set Dumbbell Shoulder Press (2 x 5kg) x 10 Seated Side Lateral Raise (2 x 2kg) x 10 Seated Rear Delt Raise (2 x 2kg) x 10 Dumbbell Upright Row (2 x 3kg) x 10 Giant Set Dumbbell Shoulder Press (2 x 5kg) x 10 Seated Side Lateral Raise (2 x 2kg) x 10 Seated Rear Delt Raise (2 x 2kg) x 10 Dumbbell Upright Row (2 x 3kg) x 10 Tricep Cable Pushdowns 17kg x 10 17kg x 10 17kg x 10 Skull Crushers 10kg x 10 10kg x 10 10kg x 10 Core Circuit Kneeling Cable Crunch 23.8kg x 15 Weighted Swiss Ball 5kg x 15 Oblique Hanging Leg Raise x 10 Core Circuit Kneeling Cable Crunch 23.8kg x 15 Weighted Swiss Ball 5kg x 15 Oblique Hanging Leg Raise x 10 Core Circuit Kneeling Cable Crunch 23.8kg x 15 Weighted Swiss Ball 5kg x 15 Oblique Hanging Leg Raise x 10

Today was just cardio - I'm trying to build up to running long, which I've never done before so is a challenge for me. Tuesday 7th February 2012 PM - Cardio Ran 3.72km in 23 mins, 13 secs A shoulders, triceps and core resistance session on for tomorrow! Night

Hey! A mate suggested I start up an online training journal and I've decided to give it a go as there seem to be lots of positive people on here. I live in Canberra, Australia and have been vegan for about three years. I've only started getting back into my fitness a few months ago after some serious lazy time and started a new program today. I don't really have any specific goals, but I like to train because: - it feels awesome - for health/wellbeing/fitness/strength - I like the idea of looking fit and athletic Me female 26 years 179 cm 66 kg 23.7% body fat Monday 6th February 2012 AM - Resistance: Legs and Chest Incline Leg Press 70kg x 10 70kg x 10 70kg x 10 Smith Machine Squats 30kg x 6 27.5kg x 8 25kg x 10 22.5kg x 12 PLANK - 1 min, 10 secs Dumbbell Single Leg Split Squat (2 x 6kg) x 10 each leg (2 x 6kg) x 10 each leg (2 x 6kg) x 10 each leg Straight Leg Deadlifts 30kg x 6 30kg x 8 30kg x 10 27.5kg x 12 PLANK - 1 min One Legged Cable Kickbacks 3.4kg x 10 each leg 3.4kg x 10 each leg Dumbbell Chest Press (2 x 7kg) x 12 (2 x 8kg) x 10 (2 x 9kg) x 8 (2 x 9kg) x 6 Dumbbell Fly 5kg x 10 Push Ups 15 toes + 15 knees Dumbbell Fly 5kg x 10 Push Ups 15 toes + 15 knees Dumbbell Fly 5kg x 10 Push Ups 15 toes + 15 knees PM - Cardio Ran 3.72km in 22 mins, 41 secs That's it for today - night!