Building Muscles

General - Day 37

It was one of those travelling days. Almost 200 miles alltogether including a Business lunch in Swindon. I was so good -stuck to my eating plan and did not cheat. I even scraped off the cream from the fruit salad.

I am feeling I have a lot more energy this week and am really enjoying the training.

My clothes fit great and feel good on. At the lunch Graham Hill, who owns Verbatim Call Centre, made a really good comment on how good I was looking. That is such an encouragement. Graham gave the talk after lunch. I have not seen him for 3+ years so it was good to meet up again.

It is not just about positive thinking it is about taking positive action. That is the key. 

Training Shoulders & Back - Day 37

I have cut down the weights and tried to do dumbells for the shoulders. This is because I am really having quite a bit of pain in my right shoulder where I had an operation many years ago. I certainly don't want to stop now - so it's better to nurse this shoulder and carry on till it gets better.

I am loving the one-arm rows, and you can certainly load up a bit on the weight.

Abs went great and I got a real good burn.

Overall a good training and a killer on the bike. I thought I was caught in the rain I was so wet.

Nutrition - Day 37

I enjoyed 2 x boiled eggs and salad. 1 x Salmon Boiled potatos and vege's + Fruit salad. 1 x Protein drink. 2 x chicken and baked potato + salad.

Water 2 lts. coffee x3 cups.

Not bad considering I ate out for lunch and still stuck to the eating plan.

Great day including all the rain.

Training Schedule Shoulders & back - Day 37

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

General Thoughts - Day 36

For some time now I have been drinking diet coke every day. It has been gradually getting more and more. Lorraine has said we are overdoing it and I conveniently did not hear. The problem with coke/diet coke is, the more you have, the more you want. The caffeine and aspartame sweetener are poison. Maybe not for others but definitely for me.

I started to get the shakes and feel depressed - beginning to think nothing will work for me. My training was getting harder and harder - all because of an overdose on coke.

I have laid off totally today and trained extra hard and what a difference. I already feel more positive and better. I cannot believe how we abuse our bodies - all in the name of pleasure - and what we consider to be nice.

I am sure each day will get better and better. Be very careful with things like coke. I think most things are okay in moderation but I am the type who goes over the top.

Another great lesson learned in the book of life.

Training Arms & Chest - Day 36

I've changed my bench press exercise to fly's instead. I wanted to shock the Pecks in the chest. Fly's certainly do that. To finish with inclined Bench press was awesome. The more inclined the bench the higher up on the chest you work. I had a great training.

I then went on to do tricep overhead seated extensions. I lowered the weight as far back as I could, which means my elbows are straight up facing the ceiling. I had to reduce the weight slightly as it is much harder to train this way.

I finished with Biceps and just did what I've been doing previously. A magic workout.

I had some spare time so went a bit overboard on the bike. I did 18 minutes

Nutrition - Day 36

I have eaten quite well today. I have had 2 x fish and baked marrow. (Great) 2 x protein drinks. 1 x eggs and maize meal porridge. 1 x tuna and baked potato.

2 lts water. 2 x coffee (NO COKE)

Great meals and day.

Training Chest & Arms Schedule - Day 36

Day 36	Goal			Actual
Chest	Reps	Kg's		Reps	Kg's
D/B Incline Fly's	20	10		20	10
	12	15		12	15
	10	17.5		10	17.5
	12	15		12	15
B/B Bench Press	15	40		15	40
Triceps	Reps	Kg's		Reps	Kg's
Z/Bar Triceps Ext.	20	20		20	20
	12	25		12	25
	10	30		10	30
	12	25		12	25
Kick Backs	15	10		15	10
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 Preacher Curls	15	12.5		15	12.5

How to Train Triceps - Video

Lorraine has uploaded another of the video clips that Danny Wolff and I have been working on.

General Thoughts - Day 35

I had an all together quiet day. I had a little to finish with the bedroom decorating and then enjoyed the England rugby game. I really did enjoy the 20/20 cricket final in India and thought Shane Warne's team did derserve to win in the end.

I have felt a little off colour lately and really battled to train as well as I would have liked to. The important thing though, is I have managed to finish every day and that in itself is a victory. I just know this is going to be a great week ahead.

The all important thing to do is stay positive. Not just think positive but take positive action. That is what makes winners - "POSITIVE ACTION".