I am in my twenties and just recently got married. I thought I was getting a good workout in my little gym with my personal trainer little did I know that was not really getting me anywhere. My husband has introduced me to the world of Olympic weightlifting and body building and I have fallen in love.
I have been learning about Olympic weightlifting, body building, and nutrition for about 2 months now. I am very excited about all the possibilities that I have been opened up to. My husband and I workout together on the weekends or whenever our schedules allow, but now I want to take it further. I have set some goals for myself, I hope they are realistic, and I want to do anything in my power to reach them.
I have set up my workout schedule and I am going to document my diet and my physical activity on a daily basis with a blog that I have set up online. My major goal right now is to build muscle. I am hoping that by posting on this forum I will get some good feedback and ideas to help me achieve my goals. You can fallow my daily progress at
By March26th I want to be able to:
- Run a mile in 8 minutes
- Overhead Press 65lds 5 times
- Front squat 75lbs 3 times
- Deadlift 165lbs 1 time
- Row 65lbs 5times
The Game Plan
I already know that deadlifts are very challenging for me. I have a very weak upper back and my lower back fallows suit. So If I am going to achieve my goal of ripping 165lbs off the floor with good form I am going to have to focus a lot of my efforts towards strengthening my upper back. I also have a lot of trouble activating my glutes.
My ass and my hips are very weak and they don’t quite understand how to work just yet, so I will be focusing a lot in that area as well. The rest is just about building strength and muscle and taking care of my body.
Sun- Overhead press
Mon- Romanian deadlift
Sat- Front squat
There are a few things I want to include on a daily basis:
- Foam rolling
- Glute activation exercises
6.Body weight squats
- Read one article on T-Nation
Breakfast- 2 eggs, 2 turkey sausage links or 2 slices of Canadian bacon, fruit, 1 bread thin w/ peanut butter.
Lunch- Can of tuna or turkey sandwich, carrot sticks, apple, nuts
Dinner- lean protein, lots of veggies
Snacks- Lara bars, fruits, veggies, turkey jerky, peanut butter, almonds
supplements- fish oil, calcium, digestive enzymes
The only dairy I have in my diet is cheese. If I have a turkey sandwich I will have 1 slice of organic cheese on it. The only bread I have in my diet is my 1 in the morning and for the turkey sandwiches.