Building Muscles

Training Legs - Day 35

I kept all the weight the same and did them just to get them finished. I find it a little difficult trying to be enthusiastic on Sunday with my family around enjoying loads of food with crisps etc.

Never mind - I chose to have Saturday as my free day so I must live with it. I did what I had to do.

On the bike I even did much more - and did 20 minutes. That is because I felt guilty about not putting extra into the leg exercises. 20 Minutes on programme 9 is not bad at all.

Day 35 - Training Legs - Schedule

Day 35	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 35

I ate quite sensibly today. I had 2 x protein drinks. 3 x chicken and salad with rice and then an egg salad.

I was however short on water and only had 1 lt of water. I did drink 1 lt of diet coke and 4 coffee's.

I will look after the water tomorrow - which is a brand new day.

Weights and Sizes - Day 35 Sunday 1st June

Very little has changed on the figures. This could make one feel as though this is not worth it. Absolutly not ! One of the things I have come to understand with Fat vs Muscle is fat weighs a lot less than muscle when you compare the two. You would have to remove a lot of fat to match the same weight of muscle you put on. The scale may not tell you that you have reduced - but the tape and mirror will give a different story.

The fat ,bone, water, and muscle figures I give are the readings from the scale so I am not overly concerned about that. I understand the scale sends a pulse through your body and that's how it makes up the readings. I would not like to say they are that acurate. I also have no reason to believe they are wrong.

The weight has remained the same. Fat the same. Bone up slightly. Water about average. Muscle up a little.

It is the sizes that make me happy.

Arms up a 1/4". and waist down a 1/2".

I will let you in on  a secret. I have not revealed my goal sizes and weight.

I want to weigh 84 kgs (185 lbs or 13 stone) I want 17" arms, 44" chest, 32" waist, and 25" thighs.

I am not sure the weight will match the sizes. If it does not that is quite fine. The sizes are the actual goal. How you look and feel is what is important as long as you are not much under the Ideal weight for you size.

I've updated the progress page with photos and the numbers.

General - Day 34 - Free day

I worked on our bedroom fininshing off the painting I started. I also spent the time watching the Super 14 Rugby I recorded and then the local championship game. I was not really that concerned who won as I am not much of a follower of Leicester  or London Wasps. Pity Bath did not make it as I quite like them.

I am a little stiff in the shoulders so I know yesterday was a good training.

One of the things I am finding is - the older you get the harder it is to reduce the fat around the middle. I can see it has gone from most other places but the stomach is hanging on.

You will notice I try never to say lose weight because there is a very good reason for this. Sub-consciously we tend to keep looking for what we lose. I certainly do not want to find any excess weight in the form of fat.

If I reduce then I haven't lost anything. I am just getting what I want.

General Thoughts - Day 33

I had a quiet day as I decided to take the day off work. I have missed the last two bank holidays because I worked. To take my mind off work I decided to paint our bedroom. What a lot of fun. Good arm exercise too.

I feel very relaxed and found I am not so stressed anymore. That is because every time I train I know I remove stress. This helps you to think more creatively and to see opportunities.

Training has a lot going for it. It certainly does help change your life.

Training Back & Shoulders - Day 33

Again I decided to keep the weights the same because of the concentration while training.

I made a change to Back. I did one arm dumb-bell rows. Because it was one arm I halved the weights - it worked out very well.

I made big progress on the bike as I added some extra time. I did 14 minutes. I found it very hard as I had to do 4 lots of sprints on programme 10, which if you remember, has a resistance of 240.  I am quite pleased with my progress.

Nutrition - Day 33

I had 3 lots of tuna and salad. I really enjoy that as a meal. It is so healthy. I also had 2 lots of eggs on maize meal porridge. I finished off with Chicken and baked potato.

I am definitely feeling a lot healthier and thinner. I managed 2 lts water.

Training Back & Shoulders - Day 33

Day 33	Goal			Actual
Shoulders	Reps	Kg's		Reps	Kg's
Z/B Shoulder Press	20	25		20	25
	12	30		12	30
	10	35		10	35
	12	30		12	30
D/B Side Raises	15	12.5		15	12.5
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
Narrow Lat Pull Down	15	52.5		15	52.5
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			15

General - Day 32

Today was a much better day for me. I have been feeling a lot more energetic. I had to see some clients and that always gets me going. It is so nice when you deal with positive people and you can feed off each other.

It is great to put on work trousers etc and find that you fit into them with comfort. This, I must admit, is a pleasing feeling.