Building Muscles

Day 19 - Nutrition

I had a plan today and so I have done quite well, even though I spent a good part of the day in Swindon with possible suppliers and clients.

I enjoyed 2 meals of salad and cheese with eggs. (Cottage cheese is about the best form of protein you can get in normal food) I had a rice with chicken stir fry but I used sesame oil which is a very good oil to use. You can even have a teaspoon full over your salad.

I had 2 protein drinks and am going to round off the evening with a bit of popcorn with my granddaughter.

Water was a bit short - just under 2 lts but a few extra coffee's. I refuse to beat myself up over the water and coffee but will make a solid commitment next week to do better.

Day 19 - Schedule

Day 19	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	12.5		12	13.75
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	57.5
	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	10		20	11.25
	12	10		12	11.25
	10	10		10	11.25
	12	10		12	11.25
Wheel	15			18

Day 18 - Nutrition

Well day 18 is over and I have done reasonably well. I have had three protein drinks as I find them very easy to take and they give you everything you need including vitamins etc.

I had a a few bananas and apples. I also had some nuts and dried fruit. My main meals was lean pork chops and potato.

I have also had around 2 lts of water again today so I am pleased with my liquid and food intake.

What is always good to think about is only 2 more days and then I can eat and drink anything I want on my free day - (Sunday)

Day 18 - General

It has been a good day overall. I have had to work at everything I have wanted to do today. Some days things just seem to happen for you, and you accomplish things with ease (or at least some of the things with ease).

Today was a work day. I do not want too many of these days because work is something you do when you would rather be doing something else.

It is the mind that makes good and bad days so I will programme myself to have a real fun day tomorrow.

Day 18-Training Arms & Chest

This was a fairly hard training. At no time did I feel I was on top. I had to work for every rep I did. I think this was probably the best I have done so far. Other times it seemed a bit easy on some of the excercises.

Chest - I had to really concentrate on the last few reps and only managed the 15 reps on the final super set. I had to stop around 9 reps to compose myself so I could finish it.

Triceps was similar but managed to squeeze out 18 reps on the final superset.

Biceps, which I am usually strong in, I had to really work hard. When I finished on the superset preacher curls, I had to help them up for the last few. My arms were just exhausted.

The bike went well and I did it all the way through on the sprints on 210 resistance instead of just the last set.

A good workout.

Day 18 - Schedule

Day 18	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		18	25
Biceps	Reps	Kg's		Reps	Kg's
Z/B Curls	20	25		20	25
	12	30		12	30
	10	35		10	35
	12	30		12	30
D/B Preacher Curls	15	12.5		15	12.5

Day 17 - General

I have been out in London for most of the day and so did not plan my day as far as food and training went.

I am glad though, because I have proved to myself that if you are dedicated to making a change, you will. You will not find excuses to justify why you have not done something if you are really determined to take care of yourself.

I am using the Emile Coue saying " Every day in every way I am getting better and better". I am saying it with conviction and I really believe it and its working. I am truly getting better.

Doing this training, and seeing it through, is becoming one of the most exciting things I have undertaken. It is always great when your results are so quick. It makes it all worthwhile.

Day 17 - Nutrition

This was a really unplanned day. I cannot stress how important it is to plan your days and to take into account unforeseen circumstances.

What I am really pleased about was I stuck really close to the food programme. I had chicken and tuna sandwiches, as meals. The whole wheat bread was used for the carbs. You can use bread but I do not like to because I try to stay away from dairy and wheat if I can. I then had nuts and dried fruit and had chicken and potatoes with salad. Unfortunately only 5 meals today.

I am quite pleased about the water just on 2 lts. Of course there were a few extra coffee's.

I really think anyone can manage this. It is so rewarding.

Day 17 - Schedule

Day	Goal			Actual
Legs Quads	Reps	Kg's		Reps	Kg's
Single Leg Ext	20	27.5		20	25
	12	32.5		12	35
	10	37.5		10	40
	12	32.5		12	35
Single Leg Squat	15	12.5		15	12.5
Leg Hamstrings	Reps	Kg's		Reps	Kg's
Lying Leg Curl	20	12.5		20	12.5
	12	15		12	15
	10	17.5		10	17.5
	12	15		12	15
Dead Lift	15	60		16	60
Calves	Reps	Kg's		Reps	Kg's
Single Leg Calf Raise	20	35		20	30
	12	40		12	45
	10	45		10	50
	12	40		18	45

Day 17 - Training

I was in London for a good part of the day and so I have had to train after 7 pm.

What a great training. I am excited about lifting weights because of the results that are now noticeable.

Legs Quads - I have reduced the warm up weights now to a reasonable weight. Here I went down by 2.5 kgs.  The rest of the single leg extensions I went up by 2.5 kgs. That feels pretty good.

Leg hamstring curls - I kept everything the same just concentrated a little more when doing them.

Calves - I knew I was going to run into problems. I reduced the warm up by 5 kgs but increased all the rest by 5 kgs. The problem is I have to now use hand straps to hold the weights as they are getting too heavy. I might drop them once I start getting around 10 + reps. I am going to have to invest in a calf machine shortly. I will be speaking to Danny the personal trainer to find out if there is another way to do calves that I do not know about.