Building Muscles

Nutrition - Day 79

I ate small quantities today because I did not move around much. (OH the Pain in my legs !)
3 x protein drinks with extra eggs. 2 x chicken and salad. 1 x eggs and maize meal porridge.

Water was no problem.

Myth: If you overeat you have no willpower.

Fact: Overeating is quite natural. In the very early days people were hunter/ gatherers and it was a bit like feast or famine. Our bodies would store any excess food in the form of fat. Today, fast food is so accessible. No wonder it is hard for us and there are so many obese people.

I believe we have to adjust the way we think. If you think and see yourself as a thin person, you would automatically eat less and only eat what you require. I also believe, if you feed yourself regularly you will not have this same tendency to be in a feast or famine situation. Common sense must prevail. Put in only what you require. Think of a car - you cannot keep putting in petrol every time you see a service station. Once it is full it is full - when you have used up enough you put more in. It does not matter how many times you stop at the service station there still is only so much you can put in.

Training Back & Shoulders Schedule - Day 79

Day 79	Goal			Actual
Shoulders	Reps	Kg's		Reps	Kg's
D/B Shoulder press	20	12.5		20	12.5
(On Gym Ball)	12	15		12	15
	10	17.5		10	17.5
	12	15		12	15
D/B  Side Raises	15	5		18	7.5
Back	Reps	Kg's		Reps	Kg's
Wide Lat Pull Down	20	45		20	45
	12	50		12	50
	10	60		10	60
	12	50		12	50
Close Lat Pull Down	15	50		16	50
Abs	Reps	Kg's		Reps	Kg's
Lying Leg Raises	20	12.5		20	12.5
	12			12
	10			10
	12			12
Wheel	15			17

General Thoughts - Day 78

I have had a relatively quiet day. I went to my clients in Aylesbury (He'e Nalu) and I always enjoy that. It is so encouraging to see people making progress and doing something positive with their lives. They have so many great ideas. The difference is - they are actually implementing them and this is what separates them from other people. Most people are just talkers and never seem to do anything. They are making statements, and when I see them next they have implemented the changes.

If everyone just did half of what they said they are going to do, this would be a far more productive world.

I am working really hard on the philosophy of saying what I mean and meaning what I say.

That means, if I stick to this, the 32" waist is a foregone conclusion. (Hooray)

Training Arms & Chest - Day 78

I am pleased with the training tonight. I once again focused on every exercise. What I am trying to do is make every rep count - so instead of just lugging the weights up and down to get it over, I am trying to think about every rep and make the most of them. I do believe it's working because I am exhausted when the training is over.

You will see I have increased slightly here and there with the weights. I did something very different tonight and that is doing Z/Bar curls whilst on my knees. It was quite something. Even though I try hard not to swing up the weights when doing curls, I think I do to a certain degree. It is much harder if you do them kneeling. I found it quite a bit like preacher curls - and much more strict.

I then put in a full 20 minutes on the bike. I was talking to my clients at He'e Nalu today and mentioned to Chris that you can eat very small quantities of food - but if you are still putting in more than you are using up you will put on weight. That is the reason I am doing extra aerobics...to use up extra calories.

Nutrition - Day 78

I have been very good today. 2 x Protein drinks, 3 x chicken and potatoes with some salad. One packet of sliced ham and an apple while I was out.

Over 2 lts of water.

I do realise that food is as important as the actual lifting of the weights - if not more.

Myth: To lose fat and get a great body eat very little.
Fact: To build a lean muscular body you have to eat.

The minute you try to starve, your body fights against this and tries to hold on to every bit of excess it has. If you are eating very often and small quantities you are going to let go of any extra fat you are carrying. Your body will be quite happily burning and using the excess for energy because it perceives no shortage - every few hours it is being fed.

Training Arms & Chest - Day 78 Schedule

Day 78	Goal			Actual
Chest	Reps	Kg's		Reps	Kg's
D/B Incline Fly’s	20	12.5		20	12.5
	12	15		12	15
	10	17.5		10	17.5
	12	15		12	17.5
D/B Incline Bench Press	15	20		15	20
Triceps	Reps	Kg's		Reps	Kg's
Pushdowns Ext.	20	20		20	22.5
	12	25		12	25
	10	30		10	30
	12	25		12	25
Kick Backs	15	10		15	10
Biceps	Reps	Kg's		Reps	Kg's
Z/B Curls	21	25		21	25
	12	35		12	35
	10	40		10	40
	12	30		12	30
D/B Preacher Curls	15	10		15	10

Training Legs - Day 77

This was something else ! I have always prided myself on being able to do really heavy squats. I do not like doing full squats - but can handle 300lbs squats with proper squat racks. I tried a different way to do single leg squats today.

I started with what I considered very light - 45 lbs. I quickly came back down to earth and reduced that to 17.5lbs. I like to work in Kgs so that was 2 x 4 kg dumbbells. If some one mentioned that to me, I would break out in laughter and think what a wimp.

Try it. Try it with no weight.

Stand about 2 feet from the bench (back to the bench) and put one leg up on the bench as you can see in the photo above.

Then squat down till your thigh is level with the ground.

The strain on the quads and hamstrings is unbelievable. I finally managed a set of 12 with 10 kg dumbbells. I could not walk up the stars after I finished.

I reduced the weight on the hamstrings as they took a hammering. It also works the abs as you need to hold very firm. I found it excellent for balance. I would be cautious if you have knee problems, and would definitely work very light with some knee protection.

I will, when I get a chance, get a video done for this exercise. 

Nutrition - Day 77

I ate fairly well even though I did enjoy a bit of cake and pudding - but a very small quantity. I had 2 x protein drinks. 2 x chicken and veges. 1 x tuna and salad. 1 x  meal fruit with some pudding Apple crumble and chocolate cake.

I managed 2 lts of water.

I enjoyed the day and want to have a go at being really strict this coming week.

Training Legs Schedule - Day 77

Day	Goal			Actual
Legs Quads	Reps	Kg's		Reps	Kg's
Single Leg Squat	20	4		20	4
	12	4.5		12	4.5
	10	5		10	5
	12	4.5		12	4.5
Single Leg ext	15	20		15	20
Hamstrings	Reps	Kg's		Reps	Kg's
Lying Leg Curl	20	10		20	10
	12	12.5		12	12.5
	10	15		10	15
	12	12.5		12	12.5
D/B Lunges	15	10		15	10
Calves	Reps	Kg's		Reps	Kg's
Single Leg Calf Raise	30	30		30	30
	20	45		20	45
	15	50		15	50
	15	50		15	50

Day 76 - Free Day

Well today was the big rugby day and, of course, cricket too. One victory and one display of how not to do it. Great win by the Springboks against the All Blacks.

England then gave, I would say a group of rather big mouthed South Africans, a lesson on how to play the game of cricket. I do think South Africa is much better than that, and the hype of the game, I think, was too much. I think too much was said about pace, and how they were going to take it to the English. This proved to be their undoing. I also must admit - deep down I want England to win at Lords because, to me, that is the home of this great game. England should never lose here and I do feel disappointed when they do.

The next game though is a different story, and I hope SA wins and wins well. Only time will tell.

With all this I decided to take the day as my free day  - so no training but a little caution with the food. Legs will get their workout on Sunday.