Building Muscles

Training Chest & Arms - Day 22

Well - what a different form of training today !

Chest - I focused and worked out a little more deliberately with chest, and it certainly adds to the training session. I kept all the weights and reps as per the goal. It was quite hard with the final set.

Triceps - I did the same as for the chest. Deliberate and focused. I tried to use my mind much more. I was actually seeing the muscle growing with the blood being pumped into it. This has a tremendous effect. The brain, which is the control centre, makes it all happen. Things only happen when you plan them, and more importantly, when you see them in your minds eye. (Visualisation)

Biceps - I trained with the little extra at the top of the curl as demonstrated in a video I will be uploading in the next day or 2. (Danny Wolff came over and we filmed a short training session). Wow!! Danny you star. One of the best sessions I have had. The burn was incredible. I really struggled with the weights and only just managed to finish.

I warmed up with 21's so my reps went up by 1 obviously. 7 reps 1/2 way up then 7 1/2 way to full and then 7 full curl reps with the added lift at the end.

I finished with hammer curls and actually only did 13 reps. Don't tell anyone it should have been 15.

Weight Lifting/Training Schedule - Day 22

Day 22-Monday	Goal			Actual
Chest	Reps	Kg's		Reps	Kg's
B/B Bench Press	20	40		20	40
	12	45		12	45
	10	50		10	50
	12	45		12	45
D/B Fly's	15	12.5		15	12.5
Triceps	Reps	Kg's		Reps	Kg's
Push Down Ext.	20	20		20	20
	12	25		12	25
	10	30		10	30
	12	25		12	25
Z/B Over Head Ext	15	25		15	25
Biceps	Reps	Kg's		Reps	Kg's
Z/B Curls 21’s	20	25		20	25
	12	30		12	30
	10	35		10	35
	12	30		12	30
D/B Hammer Curls	15	12.5		15	12.5

Weights & Sizes

I've uploaded more progress photos on the progress page.

Well - there certainly are some changes. I would have liked to have seen a greater reduction in my waist and fat content. Still, there is nothing to be disappointed about. Instead of going up in weight and bigger in sizes, everything is changing, and in the right areas.

My weight is down by 1/2 Kg (1.1 lbs) in a week. That is really very good. Muscle is much heavier than fat, - muscle is growing - the tape shows that.

Fat is down by .2, Bone up by .1, water up by .1 and muscle  up by .2

These are the indicators from the scale. I am not overly concerned with the readings, and I am not exactly sure that they are accurate. I also have no reason to doubt them as the scale was quite expensive and also quite new. What I am more concerned about is the reflection in the mirror, and the tape sizes. The scale must take second place.

The Tale of The Tape - the sizes are very satisfying.

Chest up by 1/2" - great. Arms up by 1/4". Waist down by 3/4" (I wish it was more but a great result) Thigh up by 1/4".

This is what counts. This is what is making this all worth while.

Free Day - Day 21 - Sunday

What a fantastic result with the weights and measurements. From where I started, this is quite amazing in just 21 days. This shows me that

"What ever the mind of man can conceive and believe, it can achieve"

By Napoleon Hill (The book - Think and Grow Rich)

If I can anyone can - even the Ladies.

Ladies can never build like a man - so there can be absolutely no fear of being built like a body builder. All that happens is they tone up and reduce excess weight and size. They cannot build huge muscles training like this. When you see the body building women they are training vastly differently. Using resistance training (weights), men will build muscle - women will tone.

There is so much hype right now about obesity - why not get involved in training ? You can actually see the changes in me. If you want help just contact me and I will assist you in any way I can.

Life is for living - full of energy and enjoying it, not full of aches and pains, being lazy and generally feeling uncomfortable. We were put on this earth to succeed not to fail.

Free days are to let the food plan go out the window. I have had Ice cream, chocolate cake and diet coke. A great free day. I did drink quite a bit of water around 2 lts. 

Motivation for Body Building - Day 20

(Written Saturday 17th May)

With all things that are good for you, it takes commitment and a certain amount of sacrifice. Today is a day I decided to reaffirm, in my own mind, why I am doing this. Its no good re-assessing on my free day - as then everything makes sense when I am stuffing my face.

I have been thinking about just how good I feel in myself - how much extra energy I have - some of the really good comments made to me by people I know. Its easy to let these just slip by and not pay attention to them when I am having to train and be conscious of what I am eating and what I am drinking.

I have decided to give myself a pat on the back for my results to date, and then see in my minds eye the end result I want. I know, from the work I teach, that this is the only way you can accomplish anything worthwhile in life.

This training is definately having an effect on my work. I seem to be getting bigger results.

I have always believed that a healthy body is a healthy mind. A healthy mind produces healthy results. What a fantastic formula. Bring on the great way I am eating and the awesome training. Long live all of these fantastic results andn feelings.

Remember to keep reminding yourself of the good feelings - its great medicine for the soul.

Eating Plan - Day 20

(Written Saturday) Today is the day I have had to be strong. On Saturdays its easy to make excuses and overeat nice things. Like cake and biscuits. I have done very well though and will end up with 6 meals and 2.5 lts water.

Well done Baz you are a winner of note.

My meals consisted of eggs and fruit. Nuts and dried fruit. A chicken wrap. Lamb chops, baked potato and salad. Tuna, baked potato and salad.

Weigh-in and measurement day tomorrow. I just know I am changing in all the right places.

Building Muscle in the Legs - Day 20

I trained really well and because this is the last training for this week, I put all I could into the session.

On quads - I went up 5 kgs on the set of 10 reps, but I did cheat a little as it was just a bit too heavy -the last 2 reps were assisted with the other leg.

Hamstring curls - I went up by 2.5 kgs on the set of 10 reps. I didn't cheat on this one I did it properly.

I ended the calf raises with the final set of 20 reps.

The bike was great and I am definately getting fit.

Day 20 - Schedule

Day 20	Goal			Actual
Legs Quads	Reps	Kg's		Reps	Kg's
Single Leg Ext	20	25		20	25
	12	35		12	35
	10	40		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	17.5		10	20
	12	15		12	15
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		20	45

Day 19 - General

All this training certainly is making me more upbeat. I was given some very good comments from people I might be working with in the future -one for some marketing, and one for some website work. They both said that my enthusiasm and general excitement for life is contagious and that is an added reason to work with me.

One of my clients commented on how well I am looking. You have no idea how encouraging that is.

It is making all this worthwhile. I must admit my energy levels are around the highest that they have been in the last few years.

All of this in only 19 days. Incredible. 

Day 19 - Training

I really enjoyed the training yesterday evening. Must have been all the positive comments I got during the day.

Shoulders - I actually went up by 1.25 kgs on the final set of 12 reps before the superset.

Lat pull downs for the back are really good for you. The only slight problem is the weights are getting a bit heavy so I tend to lift myself off the bench when I am pulling down the weights.

Abs - I increased the weights by 1.25 kgs. My son showed me how to do them this way. I understand the Spartans (you might have seen the film 300 - awesome) trained abdominals this way.

I ended with my granddaughter doing the super set  for me. (Ha Ha my 2 grand daughters spent the night and the 1 year old had gone to bed)

 

The wheel is a really good exercise for the abs. I managed 18 reps to end off with.