Building Muscles

Bodybuilding Muscles| How to Train and Build Massive Legs (Quads| Thighs) | Hamstrings| Huge Calves

I was out working the whole day and got home quite late. Being legs it would have been the easiest thing to just skip doing them again. Well Not anymore. I got home, got changed, and had a protein drink with some Creatine. I gave that about 30 minutes to start to work its magic and then started to train.

Bodybuilding Massive Muscles| How to Build and Train Big Quads| Thighs|Teardrops| Single Leg Squats|

12 reps (warm-up) 10 kgs  
10 reps   12.5kgs  
8  reps   13.75 kgs  
6  reps   15 kgs   
12 reps   12.5 kgs  

Seated Single Leg Extensions.

12 reps  (Warm up) 30 kgs    
10 reps   35kgs  
8  reps   40 kgs  
6  reps   45 kgs   
12 reps   40 kgs  to failure

I am so glad that I trained. The session seemed to fly by and I got a lot out of it. I spent the first few minutes seeing the most amazing muscular legs in my mind and that gave me the motivation to put in a serious training session.

Bodybuilding Massive Muscles| How to Build and Train Huge Hamstrings| Strong Leg Biceps| Leg Curls

15 reps (warm-up)  15 kgs  
12 reps   20 kgs   
10 reps   25 kgs   
8  reps   30 kgs     
12 reps   30 kgs   
12 reps   25 kgs Reduce to failure.  

I am now trying to focus really hard on hamstrings. They cause your leg to have bulk when they are big. I mentioned before, your arm will only look really big if you have great triceps. That is the same for legs. 

Bodybuilding Massive Muscles| How to Build and Train Massive Calves| Single Calf Raises

20 reps (warm-up)  30 kgs  
15 reps   40 kgs   
12 reps   50 kgs     
12reps   50 kgs  
12 reps   40 kgs
I had a great time going from one leg to the other with very little rest. The burn was incredible. I can’t wait to get a proper squat rack so I can make a proper attempt to increase calf size. Fortunately my calves do respond to most training.

Bodybuilding Muscles| FOOD for building Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

I have mostly had protein drinks today because I was a bit naughty over the week I had off. I decided that I did not want to make it a punishment, so I did eat most of what I wanted. I have come through it not too badly off, but have to now be strict or I will fall behind on my schedule for the competition in May. I do not want to have to go on a starvation diet a few weeks before. I understand this is what most of the bodybuilders do. I want to be different and have very little to do, so I need to be strict and in control.
Water 2.5lts.

Protein Drinks 8am 10.30am 1pm 3.30pm 6.30pm (5 Meals)

Main Meals.
Chicken and banana. 8.30pm

As you can see 5 of the meals were protein drinks. I feel very good for doing that and know that the fat cannot stay.     

Bodybuilding Muscles| How to Train and Build Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

In the past when I have trained my chest, I have had a lot of shoulder pain. I think it is the angle of the bench presses that causes this. I have had a cortisone injection in my shoulder a week ago and so I have had the whole week off. I feel fantastic training today and had a lot of built up energy. Not extra strength but energy.

Bodybuilding Massive Muscles| How to Train and Build Big Chest|Pecs (Pectorals) Straight Bar Bench Press| Superset reducing weights to failure| Flys

15reps  (warm-up) 40kgs
12 reps   50 kgs  
10 reps   55kgs   
8  reps   60 kgs   
6  reps   65kgs  
12 reps   55 kgs   
12 reps  each reducing weights to failure.

I found I had to go a little lighter but had almost no pain in my right shoulder. It was great. I could feel that it is fine now and that I am going to be able to train a lot better.

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps with Tricep Pushdowns

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
8  reps   35 kgs   
6  reps   40 kgs  
12 reps   35 kgs   
Reducing weights to failure.
   
I found that the rest has helped me focus more, and my mind was quite incredible. I gave this exercise a lot more than normal. Again no pain. This makes training so much more enjoyable.

Bodybuilding Massive Muscles| How to Train and Build Big Biceps with Z Bar Curls

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
 8 reps   40 kgs   
 6 reps   50 kgs
12 reps   35 kgs
Reducing weight to failure.   

The more I did the more I wanted to do. I have really enjoyed today’s training.

Aerobics.

I did a full 40 minutes training on the bike. I have missed training this last week but am glad I did because I have come back with a new enthusiasm for training. 

Bodybuilding Muscles| How to Train and Build Huge Shoulders (Deltoids)| Massive V Shape Back (Lats)| Killer Abs (Six Pack), Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps, Massive Legs (Quads| Thighs) | Hamstrings| Huge Calves

One way to Build and train all of these body parts is to actually train them. I have had a full weeks break. You will never build muscles if you do not train. In saying this however, I have had a very good reason for not training. I have had a cortisone injection in my shoulder and the doctor advised me to do no training for minimum of 3 days. I decided to take it a step further and leave the training for a full week. I really needed the injection to work and so decided not take any chances.

I think the break has done me the world of good and my shoulder, which was hurting quite often for almost no reason, is feeling fantastic. This is probably the best thing I could have done. The doctor did advise me that if this works in any way, it will be worth having the injection again. He did say however if there was no change I would require surgery. It looks like I will be having the injection again in a few months time.

I was quite worried because I am entering the All Natural Bodybuilding competition and so wondered if this injection would show up as a substance that is not permitted. I have been assured that is not the case and I will be absolutely legal.

I am very excited about the prospects and will recommend anyone having a problem to see their doctor and if possible have this injection it is amazing.

Bodybuilding Muscles| FOOD for building Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

I had planned today to spend at home because of the cortisone injection. I had also decided to eat a lot less as I overate badly this weekend.

Water 2lts.

Protein Drinks 8.45am,10.30am, 3pm, 8pm. (4 Meals)

Main Meals.
Chicken with rice stir fry. 1pm, 5.30pm

I have reduced the portions I am eating and even the protein drinks I have reduced the amount on what I normally have. I have felt a little hungry the whole day but a good feeling.   

Bodybuilding Muscles| How to Train and Build Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

I have trained early this morning as I am having a cortisone injection in my shoulder. I have been advised that there will be no training for the next 3 days. I have to rest the shoulders and allow the cortisone to work.

Bodybuilding Massive Muscles| How to Train and Build Big Chest|Pecs (Pectorals) Straight Bar Bench Press| Superset reducing weights to failure| Flys

15reps  (warm-up) 40kgs
12 reps   50 kgs  
10 reps   60kgs   
8  reps   70 kgs   
6  reps   72.5kgs  
12 reps   55 kgs   
12 reps  each (Superset) reducing weights to failure.

I gave it a great workout knowing that I have a forced time out now.

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps with Tricep Pushdowns

12 reps (warm-up) 20 kgs   
12 reps   30 kgs   
12 reps   35 kgs   
12  reps  30 kgs  
12 reps   35 kgs   
Reducing weights to failure.
   
I did lighter and did a lot of reps. I feel a bit guilty over the amount of food I ate this weekend. Back to the strict eating plan.

Bodybuilding Massive Muscles| How to Train and Build Big Biceps with Z Bar Curls

12 reps (warm-up) 20 kgs   
12 reps   30 kgs   
12 reps   40 kgs   
12 reps   40 kgs
12 reps   35 kgs
Reducing weight to failure.   

I worked lighter and did a lot of reps. I got a really good burn. Sometimes it is good to vary your training.

Aerobics.

I did a full 40 minutes training on the bike. The reason is because I now cannot train or lift any heavy weight for the next 3 days so I am going to use this time to ride a lot of bike to burn as much fat as possible.

Bodybuilding Muscles| FOOD for building Massive Shoulders (Deltoids)| Lats (Huge Back)| Killer Abs Six Pack

Being Saturday makes it a bit tricky for me. To crown it all off, my son-in-law came with a fantastic curry (which he is an expert at making) so the eating plan went out of the window.

Water 2 lts.

Protein Drinks 8am, 11am  (2 Meals)

Main Meals.
Curry and rice. 2.30am. 4.30pm 7.30pm

I overate with the curry and so missed a meal. Not the best of days for me.

Bodybuilding Muscles| How to Train and Build Huge Shoulders (Deltoids)| Massive V Shape Back (Lats)| Killer Abs (Six Pack)

I missed training on Friday so am doing shoulders today. I feel quite inspired because there is a lot of good rugby to watch and I always feel like I should train when I see other fit sports people.

Bodybuilding Massive Muscles| How to Train and Build Big Shoulders|Deltoids with Dumbbell Shoulder Presses and Superset Dumbbell Side Raises

15 reps (warm-up)  12.5 kgs  
12 reps   15kgs 
10 reps   20 kgs  
8  reps   22.5 kgs  
6  reps   25 kgs  
12 reps   15 kgs  
Reducing the weight to failure.

Standing  Side raises for Deltoids.
12 reps   10kgs 
10 reps   12.5kgs  
8  reps   15kg kgs  
12  reps  15kgs  
Reducing weights to failure.
I am having to train through a lot of shoulder pain from a past shoulder injury and have booked into the Doctors for a Cortisone injection to last till the competition in May.

Bodybuilding Massive Muscles| How to Train and Build Huge Back| Lattimuss Dorsi (Lats) with Lat Narrow Grip Pull downs and Superset Wide grip lat Pull downs.

15 reps (warm-up)  35 kgs  
12 reps   40 kgs   
10 reps   50 kgs  
8  reps   60 kgs  
6  reps   70 kgs  
12 reps   60 kgs  
Reducing to failure.
This was a great training and I felt like my lats were going to burst.

I also did 3 sets x 20 of shrugs with 15kg dumbbells.

Bodybuilding Massive Muscles| How to Train and Build Six Pack|(Killer Abs) with Leg raises (weight) and Sit ups with weight.

20 reps (warm-up) normal sit ups with 5kg behind the head.

12 reps   12.5kgsleg raises straight on to,  
12 reps   Sit-ups with 5kgs 
 
My abs training is coming along very well but I still have that stubborn fat around the tummy to get off. 

Bodybuilding Muscles| FOOD for building Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

I have had to play catch-up today as I have missed some clients because of the day at the hospital yesterday. This meant quite a bit of travelling today.
Water 1lts.

Protein Drinks 3.30 6.30pm 8pm (3 Meals)

Main Meals.
Scrambled eggs mushroom tomato and lean bacon. 8.30am
Chicken with rice stir fry. 11am  1.30pm

I had a networking breakfast then travelled to Bristol and still managed to eat correctly. It was a good day.      

Bodybuilding Muscles| How to Train and Build Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

When you put in the effort you will get results. I am feeling fantastic with what I am achieving. I am on target for the competition in May and am not under too much pressure yet. I am trying to really control my food as this is where the biggest problem is.

Bodybuilding Massive Muscles| How to Train and Build Big Chest|Pecs (Pectorals) Straight Bar Bench Press| Superset reducing weights to failure| Flys

15reps  (warm-up) 40kgs
12 reps   50 kgs  
10 reps   60kgs   
8  reps   70 kgs   
6  reps   72.5kgs  
12 reps   55 kgs   
12 reps  each (Superset) reducing weights to failure.

With regular food intake and the Creatine I find my training is getting really very good. It is not difficult to achieve the results I want form each training session.

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps with Tricep Pushdowns

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
8  reps   35 kgs   
6  reps   40 kgs  
12 reps   35 kgs   
Reducing weights to failure.
   
I find pushdowns to be the best and easiest exercise for me. There is no strain on my shoulder or on my elbows. Both hurt most of the time.

Bodybuilding Massive Muscles| How to Train and Build Big Biceps with Z Bar Curls

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
 8 reps   40 kgs   
 6 reps   50 kgs
12 reps   35 kgs
Reducing weight to failure.   

I am really happy with the growth of my biceps and they are looking quite fair for the time I have been training them.

Aerobics.

I did a full 35 minutes training on the bike. I have discovered to burn fat you need to have a consistent ride without pushing it too much. A steady pace of about ¾ of what you are able to do for a full 35 minutes certainly takes it out of you and you build up quite a sweat.