Building Muscles

Day 32 - Training Arms & Chest

I kept all the weights the same. I just added the little variations as shown in the video - what a difference that makes to the whole intensity of the work out.

Having a mental picture of the muscle, before you train, makes a very big difference. Then visualising the end result you want, before you start, adds a lot of motivation to the workout.

The bike ride was awesome and I really put in the full on effort.

Nutrition Day 32

I make all my meals simple - 2 protein drinks, 2 x Tuna and baked potato, 2 x Chick and salad. (Lorraine makes a salad you would die for). I have to limit the amount of salad - even though you would think, being salad, you can have as much as you want. I have learned that in order to get results just stick to the rules and have a fist full. This way you cannot go wrong.

Water on the mark 2.5 lts. Coffee 2 cups. (What a hero)

Training Schedule - Day 32

Day 32	Goal			Actual
Chest	Reps	Kg's		Reps	Kg's
B/B Bench Press	20	40		20	40
	12	45		12	45
	10	55		10	55
	12	45		12	45
D/B Fly's	15	12.5		17	12.5
Triceps	Reps	Kg's		Reps	Kg's
Push Down Ext.	20	20		20	20
	12	25		12	25
	10	32.5		10	32.5
	12	25		12	25
Z/B Over Head Ext	15	25		18	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 Preacher Curls	15	12.5		17	12.5

Training Legs - Day 31

This was the worst training session I have had since I started. I felt really negative about training tonight.

All the exercises were done as per the plan but with absolutely no intensity. I just couldn't wait to get them over.

The only consolation was I did 18 minutes on the bike on programme 9 which only goes up to a sprint resistance of 200, and I put it up to 220. I was angry with myself so I gave it all I had on the bike which built up quite a sweat.

I realise that you must have days like today so you can appreciate the good days. If every day went well with no problems, you would get fed-up after a while and then really want to quit on a bad day.

I am glad today was like it was. I just know tomorrow will be much better. 

Day 31 - Training Legs Schedule

Day 31	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

General Thoughts - Day 30

I had two clients to see today - one in Guildford and one in Oxford - so a lot of travelling. I listened to good motivational material which had me fired up all day. I could not wait to do my training.

Being in the right frame of mind goes a long way to achieving your goals. It helps to overcome any negative things that happen during the day. You can look at them with a "so what" attitude because you are too successful to be bothered by trivial things.

I am really starting to enjoy every day. 

Nutrition - Day 30

Since I have decided to give it my all this week and be strict, I have done really well. Today I have had shrimp and baked potato, a salmon and cucumber sandwich, a tuna and sweetcorn sandwich, 2 chocolate protein drinks, and chicken salad and rice.

2 lts of water so a great day. It just gets easier every day.

Training Shoulders & Back - Day30

I did the shoulder exercise slightly differently. I used a straight bar instead of the Z Bar. I kept the weight all the same. It was an intense training. Very focused.

Lat - pull downs I stayed on the same weights.

 

I did the same for Abs. I found that because of the visualisation, I seemed to work a lot harder. I had to really battle with the last few reps on every exeercise, so I am happy with the training tonight.

Training Back & Shoulders - Day 30

Day 30	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		16	12.5
Back	Reps	Kg's		Reps	Kg's
Wide Lat Pull Down	20	40		20	40
	12	55		12	55
	10	60		10	60
	12	52.5		12	52.5
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 29

Today I have had to work in the office as I have course material to finish for clients - so I have not had the pleasure of sitting around on the bank holiday.

I have been very good with my thoughts and my food. I am really going to focus on having a wonder week just to see what the results will be like if I try to be strict. Having someone like Danny working with me and giving advice is really valuable. I know how to lift weights but just a few of the pointers have got me thinking differently.

We will be videoing every mucscle group so at the end of this you will have a comprehensive training method. You will know all the do's and dont's. I think that is such a help when trying to make a change in your life - especially if you have witnessed someone do it who is totally out of shape, and seen how easy it is to actually get into shape.