Building Muscles

Nutrition - Day 40

I ate reasonably well today. I think I was a bit short on the protein. I had a full meal of just fruit.  I know this sounds healthy and it is, but not when you are training. You should have protein as you are using muscles and you need to feed them.

1 x eggs and toast. 1 x protein drink. 2x Tuna and baked potato and salad. 1 x chicken and salad.

I can't wait to weigh-in and measure myself on Sunday. I'm sure there is going to be a difference. I don't expect there to be too big a difference though. The initial fat goes quite quickly, but now the rest of the fat, that has been with me for some time, certainly will not be so happy saying good bye. I think it doesn't want to be lonely.

Water great 2 lts and 3 x coffee. (I have got to win with the coffee as I have with the diet coke)

Shoulders & Back Training Schedule - Day 40

Day 40	Goal			Actual
Shoulders	Reps	Kg's		Reps	Kg's
D/B Seated Alternate	20	10		20	12.5
Shoulder Press	12	12.5		12	15
	10	15		10	17.5
	12	12.5		12	15
D/B Side Raises	15	10		16	10
Back	Reps	Kg's		Reps	Kg's
One Arm D/B Rows	20	20		20	20
	12	25		12	25
	10	30		10	30
	12	25		12	25
Wide Lat Pull Down	15	50		15	50
Abs	Reps	Kg's		Reps	Kg's
Lying Leg Raises	20	12.5		20	12.5
	12	12.5		12	12.5
	10	12.5		10	12.5
	12	12.5		12	12.5
Wheel	15			17

General - Day 39

I attended a networking breakfast and stuck to my eating plan. I then had a few appointments with some prospects.

The whole day I have been thinking about how I can be at my best.

I heard a good thing - we play one of two things in our minds all the time -I CAN or I CAN'T.

Unfortunately those two little words shape our destiny for the positive or the negative.

I could easily have just given tonight a miss but I thought about this and decided I CAN.

Training Arms & Chest Day 39

I kept all the weights the same as the goal weights and exercise. I am now doing some fly's instead of bench presses to help my shoulder.

I also am doing over head tricep extentions instead of push downs which I am finding quite good.

Biceps still the same.

You need to always remember never to do triceps first in your training. Always train chest first because the chest muscles are too big and will not get a good workout if you do triceps first. Your triceps aid in chest training and they will be too tired.(Check out the video shortly on chest training)

I went on to do bike and had a great session even did my final sprint on resistance 250. That was awesome. (Nearly put the days food on the carpet next to me though)

Nutrition Day 39

Had 1`x small bacon scrambled egg mushroom and tomato at a meeting this morning. Some of it was fried which was a pity, but then you do need some oil. Sesame oil is one of the best.

2x Tuna and baked potato. 2 x chicken and pasta with vege's. 1 x Protein drink.

2 lts water and 4 coffee.(Too much)

Good overall though.

Training Arms & Chest - Day 39

Day 39	Goal			Actual
Chest	Reps	Kg's		Reps	Kg's
D/B Incline Fly’s	20	12.5		20	12.5
	12	15		12	15
	10	17.5		10	17.5
	12	15		12	15
D/B Bench Press	15	20		15	20
Triceps	Reps	Kg's		Reps	Kg's
Overhead Ext.	20	20		20	20
	12	25		12	25
	10	30		10	30
	12	25		12	25
Kick backs	15	25		17	25
Biceps	Reps	Kg's		Reps	Kg's
Z/B Curls	21	25		21	25
	12	30		12	30
	10	35		10	35
	12	30		12	30
D/B Hammer Curls	15	12.5		18	12.5

General thoughts - Day 38

I did very little today as I had to get the Doctor to Lorraine - so did not focus on much else. (She is fine). I did train however, as the show must go on. I aslo sent and answered a few emails. I did a lot of thinking. That always helps as long as it is good stuff you think about.

I worked out as quick as I could. There was not the intensity I would have liked - but I did not miss. I kept all the weights the same.

Legs Training Schedule - Day 38

Day 38	Goal			Actual
Legs Quads	Reps	Kg's		Reps	Kg's
Single Leg Ext	20	25		20	25
	12	35		12	35
	10	45		10	45
	12	35		12	35
Single Leg Squat	15	12.5		15	12.5
Hamstrings	Reps	Kg's		Reps	Kg's
Lying Leg Curl	20	12.5		20	12.5
	12	15		12	15
	10	20		10	20
	12	17.5		12	17.5
Dead Lift	15	60		15	60
Calves	Reps	Kg's		Reps	Kg's
Single Leg Calf Raise	30	30		30	30
	20	45		20	45
	15	50		15	50
	15	50		15	50

Nutrition Day 38

I did eat badly and only 4 meals. Really did not have much of an appetite. I had 2x nuts and dried fruit. Eggs and fresh fruit. Eggs and maize meal porridge.

Only 1 lt water and 2 coffee.

Not the best day but I certainly did not overeat. As much as I would like to say that with pride, I am just as guilty - not eating properly when you are training is not good at all. It is a bit like running a petrol car with loads of water in the fuel and bits of mud in the oil. The engine will not last long.

Even though I did not eat much - I was totally in the wrong by not feeding myself correctly. This is really important when you are training and you want results. GOOD results.