Building Muscles

How to train Biceps

I'm really pleased with this video that Danny Wolff and I filmed (well - Lorraine was the official camera woman). I think it really serves its purpose well - to show you how to lift the weights to build your biceps. We have plenty of ideas for further videos, and there's more to come on biceps too. This one is just a starter.

The First Video

Today we shot a video which his going on You-tube, and will be embedded here in the site. You will see exactly how to train the biceps so that you do not injure yourself. You will also see how to train properly.

Danny Wolff-Lawson owns Wolff Fitness. He is an expert in his field. I have been training for a long time on and off, and feel I know a fair amount about building muscles. He has knowledge of a lot more of the finer details, and is going to add from a physiological point of view. As you will see from the video - he also looks the part. There are so many trainers who have qualifications on paper, but you really cannot take them seriously. They don't not even come close to looking the part. For example - at a gym, you may have a youngster telling you how to build muscles - and they have arms that are like tooth picks, or legs that resemble cricket wickets.

Danny works with top premier football clubs & Bath Rugby club - also some of the pro tennis players and golf players. He does a lot of corporate training too. He is going to ensure that I am going to get the most out of my training and that I will be free of injuries. He will be putting in information about diet, training  and supplements from time to time on my site.

I am using the common sense approach, and he is going to guide me into the finer aspects of having a great body and life style.

General - Day 26

Written Friday 23rd May

I have been very lucky today as two of my clients could not make their weekly meetings - so I could get into some jeans. What a difference to put them on and easily button the top up, instead of having to use a shoe spoon to get into them.

I took a trip to Aylesbury to deliver some material to some new clients, and they own a surf shop - so jeans was a good move.

My general attitude is one of well-being - and what a great feeling when the mirror smiles back at you. I know I still have a long way to go to get to my ultimate goal, but the current signs are all good. As long as I just keep doing what I have started the results are a guarantee.

It actually works like that in business too. 

Day 26 - Training Back & Shoulders

Another one under the belt. Hard but good.

Shoulders - I used the Z Bar. Overall I have increased  5 kgs. Instead of using dumb bells and doing one arm at a time I did both arms together - so it is like a bench press but straight above the shoulders.

Back - I kept the weights the same for the lat pull downs.

Abs - all still the same.

Bike. Murder. I did bike programme 10 but for 15 minutes. This meant that I did a sprint on resistance 240, 4 times. I really thought this whole weeks food was going to visit my carpet next to the bike. Thank goodness Lorraine was with the grandkids so no photo.

I know however it is the extra effort that makes the ultimate results.

Nutrition - Day 26

I was a bit lazy so only 5 meals today. Mostly eggs and tuna. Lots of fruit and salad. The last meal though was the winner. A barbeque at my son's house. Even though it was 5 meals the last one was worth 2 meals.

I did well with water and had 2.5 lts.

I am not being creative enough with the meals because there are some really tasty meals I could have with what I am allowed to eat.

If you think lay off fatty foods and have a fist full of protein and a fist full of carbohydrates, the list of ok food is limitless.

I am going to be a bit more creative next week after my free day on Sunday.

Training Shoulders & Back - Day 26

Day 26	Goal			Actual
Shoulders	Reps	Kg's		Reps	Kg's
Z/B Shoulder Press	20	10		20	25
	12	12.5		12	30
	10	17.5		10	35
	12	15		12	30
D/B Side Raises	15	12.5		15	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			18

General - Day 25

Written - 22nd May

I have had a wonderful day today. Mentally fired up. I saw a client at the One Stop on the M40 and we had a coffee (I had water and Tea) and because of my attitude, he left wanting to take on the world with a load of new ideas.

I have accomplished so much today. I feel like my life is just beginning. Before I started training, I put on the vest I had on on the 28th April when I truly felt like a slug. Now 25 days later - what a difference.

This training is having an effect on every aspect of my life - and for the better.

For those of you thinking about training I can assure you it is worth every minute of it.

Day 25- Nutrition

I cracked it today. 6 meals made up of chicken, tuna, ham and cheese, I had loads of salad and some fruit. Plums, banana's and apples. I also had some baked potatoes.

Easy to make and eat on the road. I used up what I left behind yesterday.

I just know - if you fuel the body well you will reap the rewards tomorrow.

Training Arms & Chest - Day 25

The mind was willing but the body just didn't have it. I know why too. I ate poorly yesterday and it has shown today. I just did not have the strength. Rather than let that get me down, I reduced all the weights and tried to super set every excercise. That gave a burn that was second to none - so I have not disappointed my mind, which wanted all systems to go, and my body, in turn, gave it all it had. I just love this.

 

Then Lorraine came and took a few photos. When I looked a the the photos of the bicep Z bar curls - if it wasn't for the tattoo, I would have thought it was someone elses arms. I'm impressed and in such a short time.

You will see from the table a lot more reps and less weights, and I even threw in a few kick backs for the triceps.That was the blue weights.

Overall a good training and result.

Training Chest & Arms - Day 25

Day 25	Goal			Actual
Chest	Reps	Kg's		Reps	Kg's
B/B Bench Press	20	40		20	40
	12	45		12	42.5
	10	50		12	45
	12	45		18	42.5
D/B Fly's	15	12.5		20	10
Triceps	Reps	Kg's		Reps	Kg's
Push Down Ext.	20	20		20	20
	12	25		12	22.5
	10	30		10	27.5
	12	25		20	22.5
Z/B Over Head Ext	15	25		20	20
Biceps	Reps	Kg's		Reps	Kg's
Z/B Curls	20	25		21	20
	12	30		12	25
	10	35		10	27.5
	12	30		12	25
D/B Curls	15	12.5		15	10