Once again I have started weight training. It has been a long time since my last blog!

I am now recording my progress on a Google spreadsheet.

My aim is to:

1. Lose fat
2. Build muscle - athletic or for style, not fussed at my age, I do not do much sport now (maybe a little kickboxing), but just want to look good - I am 35, and don't want to be a fat out of shape dad!
3. Do pull ups. This is something I have always wanted to do and I see it as my ultimate goal, a sign that I have achieved something!

Today I did this workout:

Deadlifts 10@50kg, 8@70kg, 8@70. 3@80kg
Bent over rows 10@30kg, 8@40, 6@45kg
Static Hangs twice until failure
Barbell Curl 6@30kg, 5@30kg

On Monday (2 days ago) my routine was:

Squats 10@50kg, 8@60kg, 10@60kg,
Bench press 10@50kg, 8@50kg, 5@50kg
Seated Tricep Extension 12@15kg, 8@20kg
Barbell Curl 10@20kg, 10@20kg, 6 @25kg, 5@30kg

I am now planning to adopt a 3 day per week routine, performing 2 different workouts, alternating each day. The new routine will look something like this:

Workout The First:

3x5 Squat
3x5 Bench Press
1x5 Deadlifts
2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout The Second:

3x5 Squat
3x5 Seated military press
3x5 Bent Rows
2x8 Pull-ups (negatives)

This will hopefully get me off to a good start.