Building Muscles

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

I was on the go with clients and a morning network breakfast so it was a very tiring day. Talking takes a lot out of you and so because I was quite static for most of the day I decided to rather have more protein drinks then solid food.

Water 2 lts.

Protein Drinks 11am 1.30pm 3.30pm 5.30pm(4 Meals)

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

I think the supplements are giving me a lot of power to train harder and I am quite surprised at how well I am handling the weights.  

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

I have had a really trying week working with clients, which has drained me both mentally and physically. I had to use a lot of mental power to get myself up for a great training. You will note I have not said willpower. When a person has to use willpower it is because it is something they really do not believe they can do - that is the reason for using the will. Often, we will fail. Mind power is different because you are not fighting yourself. You are seeing yourself succeeding in your mind and you can see the rewards clearly so you then want to do the thing. That is how I got fired up for a great training .

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.

Learning how to use your mind for any type of achievement makes such a difference. It is the difference between a poor forced training, to one of enjoyment and results.

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 made sure I could see the tricep working in the little mirror I have. I must admit, although I am not much of a vain person, using a mirror certainly helps get those extra reps out.

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 final reducing weight workout is where you have no rest, and you just take off a bit more weight after each set of between 10 and 12 reps. By the time you are down to 20kgs, which is very light, you are struggling from the 7th or 8th rep - amazing training.

Aerobics.

I stuck on my upbeat 60’s music and did 25 minutes quite hard. I started in the gym exhausted, and after getting myself to first think right and then train to failure, I think I left feeling better than I came in. This training was a complete success.

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

Since I have decided to take this competition seriously, I have been eating really well and been very strict. I keep putting the picture of what I want in my mind and that is making the eating easier. 

Water 1.5 lts.

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

Main Meals.
Chicken Veg. 11am, 5pm
Tuna salad 1pm
I am quite focused and find that it is a bit hard at night - which has always been a challenge - but I am determined to win. If I can stick to this for a few weeks, it will become a habit, and then I have won.

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

I have had to put in a bigger effort with training legs. Every time I have ever missed training, it always seems to be legs and I am quite weak in the teardrop area. I know if I want to be in great shape for the competition, I will have to do a lot of work on my legs and get them looking good. I am very lucky that I do not have to go overboard on the calves as they will hold their own as long at I do train them properly.

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 have a feeling I am going to be very stiff on Friday as I was completely out of breath training, and I could feel I used all my power to get the weights up.

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 decided to make this a favourite even though it is not at this moment. I put in a really good effort and will just keep working at getting my hamstrings massive.

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 did as much as I could to failure.

It was a good workout and I pushed myself. I am delighted to have finished as I would have been easy to have given the training a miss.

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

I have been very careful with the food and the quantity today. This has been a remarkable day with so much control.

Water 2 lts.

Protein Drinks 8am, 10pm, 9.pm (3 Meals)

Main Meals.
Chicken Rice and veg. 2pm. 5pm 7.30pm

Simple but effective.

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

Today was another day that I have taken control of my training. This might sound strange, but often we train - not in 100% control - and we go through the motions. We train hard but not actually in control. I used a lot of mindpower to see each exercise and how I would perform the reps. I also put the pictures of myself looking fantastic in my mind. This gave me power over the training. Each rep that I battled with, I could push a little harder - and what a great feeling. It is a difficult thing to explain, but when you have done it, you will know what I mean. It is more than going the extra mile - it is also an emotional high.

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 got down to 10 kgs  

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 could feel the power in each lift it was an amazing experience.

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. Each time I did a set of 12 reps, I followed with a set of 12 narrow grip Pull downs.   
I also did a few sets of shrugs with 20kg dumbbells 4 x 20 reps

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)  12.5kgs 
12 reps   Sit-ups with 5kgs No rest 
12 reps   12.5kgs Leg raises 
.
I did 5 sets of these. I was in absolute pain at the end, the abs got more than a workout.

Aerobics.

I did 40 minutes of stationary bike riding to burn fat. Great way to finish the day listening to good motivational material and the time flies as you do something boring like riding a bike.

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

I have really focused on the quantity today, and had mostly protein drinks for my meals. I am determined to drop this bit of extra fat that seems to have vulcanised itself to my mid-section. I really envy those people who have very little fat on them. You have no idea how hard it is to burn off this extra.

Water 2 lts.

Protein Drinks 8.30pm, 11.30pm 2.30pm 5.30pm (4 Meals)

Main Meals.
,
Chicken with rice stir fry. 7pm 
Egg omelette with oats 9pm

A very reduced amount of food today but with lots of supplements like Creatine and amino acids etc for training.

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

Yet another great training. I am really trying to focus when I enter my gym. I put the end result in my mind before I start. This is such a big help. It is a good way to getting results. Remember the lifting of weights is only a small part - however, when you are doing it, you believe it to be all important.

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

12 reps (warm-up) 40 kgs  
10 reps   55 kgs   
8  reps   60 kgs   
6  reps   62.5kgs  
12 reps   50 kgs   
12 reps  each (Superset) reducing weights to failure.

12 reps (warm-up) 12.5 kgs  
10 reps   15 kgs   
12 reps   12.5 kgs 
Reducing weights to failure.

Funny how some days you feel strong - but today I could not lift what I did last time. I feel better yet I was actually weaker.

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps with Tricep Pushdowns| Super set with Kick backs

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 was slightly slower with the movement and that definitely put more of a strain on the triceps. At one stage they felt like they were going to burst.

Bodybuilding Massive Muscles| How to Train and Build Big Biceps with Z Bar Curls| Superset seated Incline 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 did what I could to hammer the biceps. I went as heavy as I could and even had to swing the weight up for the last two reps. I have done all I can with this training. Now it is to eat right and let the healing take place and hopefully there is some growth.

Aerobics.

I am so sick of this entire negative media about the credit crunch and people going bust that I put on some good motivational material and road my bike for 35 minutes - just to burn some extra calories and get rid of a bit more fat. It was a really motivational and good training

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

Saturdays are always hard for me Even though I had a free day on Friday I wanted a free day again and had to dig deep to control what I ate. Fortunately I had very little extra on Friday and the only thing was some take away Chicken and chips. That made a bit of extra on Saturday not so bad.

Water 2 lts.

Protein Drinks 8am, 4pm, 9.pm (3 Meals)

Main Meals.
Nuts and dried fruit 2pm 6.30pm
Chicken with Rice and vege.7.30pm
Some oats cereal as a snack during TV

Not too bad - it is the quantity that I have to control. That is my problem. Once I start to eat it is so hard to stop. I have tried drinking water during the food it doesn’t help. It is like a switch goes on in my head and that says get in as much as you can.

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

I took yesterday off as a free day. I was really tired with all the travelling and sometimes it is good to listen to your body. When you really do not feel up to training, you will not do it the way you should. By having a rest you are then revitalised for the next time you train. I was really up for this training and have put in a good effort.

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

15 reps (warm-up)  10 kgs  
12 reps   12.5kgs 
10 reps   15 kgs  
8  reps   20 kgs  
6  reps   25 kgs  
12 reps   15 kgs  
12 reps  (Superset) 10 kgs  

Side raises for Deltoids.
12 reps   10kgs 
10 reps   12.5 kgs  
8  reps   15 kgs  
12  reps  12kgs  
Reducing weights to failure.
When you reduce the weight with each set, and you try as hard as you can, you can actually feel the muscles working to their maximum. It is a great feeling.
 
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  
12 reps  (Superset) 50 kgs reducing to failure.  
I can see the difference this last while. Part of the change is extra fat is gone, so my waist has come in a little, which in turn makes the shoulders and back look even bigger. I am feeling great about how I look at present and am on course for the competition in May.

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

20 reps (warm-up)  12.5kgs 
15 reps   12.5kgs 
12 reps   12.5kgs 
10reps   12.5kgs 
12reps   12.5kgs 
I did 4 sets of 12 sit-ups with each of the leg raises. This was like a superset.

This training really got a burn and I ended not being able to do any more leg raises or sit-ups. I am not going to do the plank for a while because it looks like my oblique muscles have got bigger and so it makes my waist look bigger. Strange - so I am going to lay off for a while and see what happens.

Aerobics.

I did not do any aerobics today. I have been eating well so feel I am on track and will start aerobics again next week.