Building Muscles

Day 24 - General Thoughts

"Every day in every way I am getting better and better". You cannot fool how you feel. When you feel great, great things just happen.

From the time I opened my eyes yesterday, everything went right. Even an appointment cancellation because of unforeseen circumstances has a positive side.

I can actually really notice the reduction of fat around my mid section. I made the comment to my wife that I know my body so well that when the veins in my arms are noticeable the body fat will be right down.

I would advise any one of you who wants to train to keep a record of how you feel, and the changes you are noticing. Maybe not to the extent I am doing - but it will give you have a great sense of achievement. Once you know where you have come from and where you are going, training becomes easier.

If you have records to reflect back on, then on a day things might go wrong and not completely work for you, you can still feel good about yourself. All you have to do is take a look at where you have come from. I did that yesterday and still feel like I am coming on in leaps and bounds. Just a quick look at the the first photos on the blog and a few of the measurements makes all the difference.  What a sense of pride and achievement.

Day 24 - Nutrition

Yesterday was a bit of a disaster. It is great to plan your next day as long as you take the food with you. I was in a rush with lots of things to take to clients, so food was the last thing on my mind.

That meant only 4 proper meals and one half meal of a bit of fruit. I had eggs chicken, baked potato and salad.

Water was rather bad as well. I had about 1 lt only but lots of tea and coffee.

This might not have been the exact result I wanted, but then I just think back to 24 days ago and I have come on in leaps and bounds. Can I change what happened yesterday ? The answer is no - but I can do better today. I refuse to beat myself up. I have too much going for me.

Training Legs - Day 24

I was in Aylesbury till quite late so I have just finished my training at 8.30 pm. The best of all is that I have done it with no excuses. When I arrived home my mind had already worked out how tired I was, and all the rest of the nonsense. I then looked in the mirror and asked myself, Baz are you really a quitter or are you a winner ? To the gym I went.

Single leg extensions - I kept the weights the same and actually had to battle a bit. I needed to assist the final 4 reps with both legs.

Hamstring - I am proud of this excercise. Remember, I had part of my right hamstring removed to make a new ligament in my right knee. I managed to increase the weight to 17.5 kgs on the final 12 reps - an increase of 2.5 kgs.

Calves - I am having a problem holding the weights for the final few reps even with hand straps. I kept the weights the same.

Bike - I did a programme ride on programme 10, which has a maximum resistance of 240. I managed it all the way through which was quite a result.

Training Legs - Day 24 - Wednesday

Day 24	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	15		12	17.5
Dead Lift	15	60		15	60
Calves	Reps	Kg's		Reps	Kg's
Single Leg Calf Raise	20	30		20	30
	12	45		12	45
	10	50		10	50
	12	45		12	45

Training Shoulders, Back & Abs - Day 23 - Tuesday

It is 8 pm and I have just finished. Lorraine just commented to me that this is the first time she has witnessed me train every day I am supposed to, without any excuses. In the past I would miss a day or two every week and always with good reason. Well - I thought so.

Shoulders - I managed to increase the final 12 reps weight to 15 kgs which is a 1.25 kg increase.

Back - I increased the hard 10 rep weight to 60 kgs which is a 2.5 kg increase.

Abs - These are the spartan ab training. I don't know what to call them. It is a type of leg raise with weights. You can see them in the photo. I went up by 1.25 kgs. They really take it out of you.

Bike. My final sprint was with a resistance of 220. Not bad if you think I warm up on resistance 100, do the walk on resistace 70, the jog on 140 and then up to 220 on sprint.

I actually feel like I am getting fit now. I have a long way to go but the hardest is over.

Day 23 - General Thoughts on yesterday

I am stiff in my biceps. What a great feeling. Well done Danny. It is amazing that just a little adjustment in the training can have such an effect.

We often think we have most of the answers, but it always pays to involve an expert from time to time.

I had a lot of travelling yesterday (and from early in the morning) but still managed to eat correctly. That is because I prepared my food the night before. Good move Baz.

Planning certainly makes a difference in every aspect of your life.

Day 23 - Training Schedule

Day 23	Goal			Actual
Shoulders	Reps	Kg's		Reps	Kg's
D/B Shoulder Press	20	10		20	10
	12	12.5		12	12.5
	10	17.5		10	17.5
	12	13.75		12	15
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	57.5		10	60
	12	52.5		12	52.5
Narrow Lat Pull Down	15	52.5		16	52.5
Abs	Reps	Kg's		Reps	Kg's
Lying Leg Raises	20	11.25		20	12.5
	12	11.25		12	12.5
	10	11.25		10	12.5
	12	11.25		12	12.5
Wheel	15			16

Day 23 - Tuesday - Nutrition

I planned today's food yesterday, and what a difference. It all worked like clockwork. I have had 3 lots of chicken and baked potato's. Tuna and Salad. Eggs and toast. Protein drink. 6 meals.

I have been short on the water but that is because of spending so much time in the car. Toilets are not that available on the M25. Still I think it is working and the photos and tape are all in agreement at this stage.

General - Day 22

It was a good day - and I have really enjoyed Danny coming over and sharing his expertise. What we would like to do is a video, once a week, until we have covered exactly how to get the most out of training each muscle.

I am certainly enjoying the feeling of getting fit again. I can remember in times past what it felt like now.

While I was feeling unfit I had forgotten what it is like to be fit. You  have days of wondering what this life is all about.

I certainly feel like there is a purpose again and this is a great feeling.

Day 22 - Monday - Nutrition

I managed 5 meals today. I had eggs, tuna and curry chicken.

I went to a networking meeting this evening - that is where I ate the curry. Great meal. I was very careful not to overeat because it was nice. I have a tendency to do that.

I drank a fair amount of water and came close to 2.5 lts.

A fair day.