Building Muscles

Bodybuilding Muscles| FOOD for building Huge Legs| Quads, Thighs, Teardrops| Hamstrings| Big Calves

I ate the easiest way I could as I had a day at the Hospital with my wife.. 

Water 1.5 lts.

Protein Drinks 1pm, 3.30pm 7.30pm (3 Meals)

Main Meals.
Eggs, mushroom, tomato and baked beans. 8.30am
Chicken Veg. 11am, 5pm
The meals turned out very good as I was not home for most of the day.

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

I had a really good training session. I know I have a long way to go with legs but it will happen provided I keep working on them and doing my best at each training session.

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

Great training session.

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

15 reps (warm-up)  25 kgs  
12 reps   30 kgs   
10 reps   35 kgs   
8  reps   40 kgs   
6  reps   45 kgs  
12 reps   30 kgs   
12 reps   35 kgs Reduce to failure.  

I have put in a big effort and it has worked. I must admit I can hardly feel the difference in the 2 legs. The right one had part of the hamstring removed to construct a knee ligament.

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 have decided to buy a squat rack as I can see this is so necessary to build great calves and legs. It is going to be my Xmas present.

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

I had a great day with food. Thanks to my mother-in-law. She made me a great Tuna salad.

Water 2 lts.

Protein Drinks 8am, 3pm 5pm (3 Meals)

Main Meals.
Tuna salad. 10am. 1pm
Chick vegetables and salad 8.30pm

Over all a successful day with the right food but more important the right quantitiy.

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

I was asked a question today on YouTube - Why do you do 5 sets for each muscle? I've been told by many different professional lifters, personal trainers and just people who have been working out for years to do 3 exercises on each muscle, 3 sets of 8 reps.

My answer - There will always be a difference of opinion on how much you should do. I do what is good for me and each person must do the same. We are all different. I have tried many different ways and this I have found best for me. I try to show how to do the exercise and let each person decide for themselves how much or little they want to do. Remember I only do 5 sets for biceps in total. I do not do 5 sets of a few different bicep exercises.

That means that to train Lats, for example, you would do 3 different types of exercises of 3 sets - that would now make 9 set of 8 reps. I do 5 sets of average 10 reps. Everyone has an opinion. The best is to do the exercise correctly and work out for yourself the weight and number of sets and reps that best suit you and never mind what anyone says. After all whose body are you training?

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. Excellent training tonight and I worked really well

Standing  Side raises for Deltoids.
12 reps   10kgs 
10 reps   12.5kgs  
8  reps   15kg kgs  
12  reps  15kgs  
Reducing weights to failure. I have done extra because of the competition coming up and I need to have the shoulders looking really good.

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.
It is a different intensity and angle working out lats doing narrow grip pull downs. I really enjoyed tonight’s training.

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 
 
I did 4 sets of these. Roll on the 6 pack it has to come especially the way I am eating.. 

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

I have had the most wonderful day. I had no clients to see so decided to catch up on all the recorded Rugby games that I have not watched. That really inspired me to train properly this evening. I felt a little flat going into the gym so worked out very slow but with full focus. I made each rep count. I did find, working slowly, I could not lift the same amount of weight as I normally do. I think that tells you something. When you are not rushing, and you let the muscle lift the weight, it is better for you.

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   62.5kgs  
12 reps   55 kgs   
12 reps  each (Superset) reducing weights to failure.

It was a great training and I could feel that my pecs got a good workout. 

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.
   
My triceps were worked to absolute failure - the last set I did was when I was reducing weight  was with 15kgs, and I could hardly push down the 9th rep.

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   
 12reps   12.5 kgs Dumbbell hammer curls 12 reps
12 reps   35 kgs dumbbell hammer curls 12 reps
Reducing weight to failure.   

You will see I did something different tonight, and supersetted with hammer curls by finishing the Z bar, and then no rest on to the hammer curls for 12 reps. My arms felt like jelly and were going to burst. A great workout.

Aerobics.

I did a slow but focused 30 minute ride on the bike. It was a great way to finish off the training.

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

I was very lazy today even though I had nothing to do. I think that is why everything was an effort. When you are busy you just get on with things.

Water 1.5 lts.

Protein Drinks 8am 1.30pm 3.30pm 9pm (4 Meals)

Main Meals.
Tuna salad  10.30am
Chicken with rice stir fry. 7.30pm 

I can see that the fat is starting to shift. It is going to take a another few weeks to come off but it is definitely working with eating correctly.     

Bodybuilding Muscles| FOOD for Building Huge Legs| Quads, Thighs, Teardrops| Hamstrings| Big Calves

Today was not as tough as other Saturdays. I have been mentally strong and that always helps. I have decided to believe in myself and then to trust myself. I had a few temptations but a strong mind will always win through in the end if you give it a chance.

Water 1.5 lts.

Protein Drinks 8.30am, 3.30pm 7.30pm (3 Meals)

Main Meals.
Chicken Veg. 11am, 5pm
Tuna salad 1pm
I used the same routine I did on Wednesday and treated today as Wednesday so the idea of Saturday did not come into it.

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

One of the things I have learned about anything in life is, some days are better than others and that is purely down to our attitude. The sun comes up and goes down the same, yet our days are almost always different. I have had to really focus on the end result of what I want my legs to look like before I started to train. This way I know that I will have put in the right intensity. It works every time and it will work for whoever tries it. See the end result before you do anything then go into the training totally relaxed and just let it all happen. It was an awesome training today. 

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 find that on the return of the weight. if I control that carefully, I get more from the training.

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

15 reps (warm-up)  25 kgs  
12 reps   30 kgs   
10 reps   35 kgs   
8  reps   40 kgs   
6  reps   45 kgs  
12 reps   30 kgs   
12 reps  (Superset) 35 kgs   

I have do this as though it is the best exercise in the world. I know I am lying to myself but that will only be in the beginning. It is, without doubt, getting better and better.

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

Being consistent is really important. It is easy to neglect an area if you feel strong, or sometimes if you feel very weak in that area. The answer is to be your best all the time.

Aerobics

My daily fat burn. I normally do not do the bike on the days I do legs but I am so inspired today it was a must and I am glad I did 20 minutes. This 20 minutes is more than I normally would have done so it is a real bonus.

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

Eating right certainly will affect your energy levels. Eating at regular intervals keeps the blood sugar more constant which is wonderful for your moods and general well being.

Water 2 lts.

Protein Drinks 10am, 3pm 5pm (3 Meals)

Main Meals.
Chicken Rice and veg. 8am. 1pm 8.30pm

I love brown rice and can eat it on its own with nothing else so I am enjoying my meals right now. We fry the rice and chicken strips in sesame seed oil which is a very good oil for you only about two teaspoons full is enough.

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

I started the day on a high as I have no clients to see and am doing admin work. I have been suffering with a really sore right shoulder for a long time now. It is one I had a big operation on many years ago. Because of the competition, I do not want to take myself out of the game with an operation, so I am trying to get the doctor to give me a cortisone injection into the joint - and after May I will have all the tests etc.

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.
I normally work through the pain barrier as I have quite a bit of pain in the actual joint. Once I get started it does seem to ease a little if I do not focus on the joint and the pain. The mind is a wonderful thing. You can have it work for you or against you.  

Bent over Side raises for Rear Deltoids.
12 reps   10kgs 
10 reps   12.5kgs  
8  reps   15kg kgs  
12  reps  15kgs  
Reducing weights to failure.
I am pleased with the progress on my shoulders but have to be aware of the rear deltoids as they could easily fall behind and then will not look balanced.

Bodybuilding Massive Muscles| How to Train and Build Huge Back| Lattimuss Dorsi (Lats) with Lat Wide Grip Pull downs and Superset Narrow 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. When you work to failure it is not that important how many reps you can do because it is to failure. That means you cannot lift the weight another time no matter how hard you try.

I also did a few sets of shrugs with 30kg dumbbells 4 x 20 reps I really want to get the traps going now.

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 
 
.
I did 5 sets of these. This is a great abs workout and gets your abs working to maximum. 

Aerobics.

I did 40 minutes of stationary bike riding to burn fat. I listened to some of my motivation material as I need to counter all the media junk.