Building Muscles

Training Arms & Chest - Day 71

Day 71	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	15
D/B Bench Press	15	20		20	20
Triceps	Reps	Kg's		Reps	Kg's
Overhead Ext.	20	20		20	20
	12	25		12	25
	10	30		10	30
	12	25		12	25
Push Downs	15	25		15	25
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	12.5		15	12.5

Progress Page

There has not been much of a change. It is one of those times where the look is more important than the figures. I did miss almost a week and that certainly will make a difference.

It would be easy to give up if I did not have a strong mind and a good reason for training. Because I have not had a great result in regard to figures, it was really important that I still remember where I came from. It is also so important to have a before and now photo to compare with.

Checking the chart from the start to now and then the photo is more than enough to keep me going and with a vengeance.

Nutrition - Day 70

I had a free time on day 69 so today was not a totally free day. I remained strict for most of the meals and had a good free lunch with dessert.

The day was 2x protein drinks. Big free lunch with chicken soup, curry and rice - very hot (fantastic) and rounded off with an assortment of desserts. 

I had a very small bowl of curry quite late at night to round the day off.

Lots of water over 2 lts.

General - Day 69

I woke up bright and early and prepared for a good day. The rugby Tri-Nations starts today. I was so confident but a bit nervous. The new SA coach has a few different ideas on selection - and although I believe he needs a chance because he want SA to play open attractive rugby (I do to) -he should first play to win.

SA lost in terrible conditions and did play some good rugby, but seemed to lose structure especially after the captain John Smit went off.

Australia hammered the French, and again, the French coach seems to think variety is the spice of life, changing almost the whole team for every game. Those poor guys have not played 2 games together yet. The did put up a good show and at times showed the typical French flair.

It was a day of rugby with 2 more games in the Currie Cup and some very good games. I trained between the international games and the Currie cup. Got over my period of grief by doing extra on the bike which helped in a few ways -improved the mood, gave a little extra fitness and burned off some unwanted fat.

By having the right attitude you can turn any situation around. It is always a choice. You might not have any control over certain circumstances but how you re-act to them and think about them is absolutely in your control.

It ended up a good day.

Training Shoulders & Back - Day 69

I did not try to do anything different today with the weights and just followed the goal. I have now, after being ill, worked shoulders twice - so next time I can give it a lot more as the muscles would have adjusted to training again.

I think it is so important to take supplements and vitamins. As you get older you get more aches and pains. I used to think my parents complained for the sake of complaining but now I can see why. I have a fair amount of pain in my shoulders and realise I need to be taking a good joint supplement. When you are young you get injuries and think nothing of them, but they come back to haunt you when you are much older. I would really suggest taking omega 3 oil which will help. There are other things which I am testing and will let you know.

This brings me to shoulders. I had to overcome a bit of pain as I trained - but as the muscles warm up and grow with blood they support the joints so the pain almost goes away.

I had a really good training session after losing in the rugby. Because of the loss I took it out on the bike and did 30 minutes on programme 9. Wow - I was drenched when I finished, but enjoyed it and felt much better.

Nutrition - Day 69

I was quite good in the morning - right up to early evening - and then decided to have the day as a free day.

Up till then I had eaten 2 x protein drinks. 2 x Chicken with nothing else. (No veg) I took a stroll up to the local shop and bought fruit cake, my favourite, oat muesli and some almond fingers. I had a feast.

That means Sunday, my actual free day, will now be a lot more controlled (Pity)

I did drink almost 2.5 lts of water but that was because of the bike ride 30 minutes.

Training Shoulders & Back Schedule - Day 69

Day 69	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		15	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		15	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			15

General Thoughts - Day 68

Today was a very long day. I got up at 4.30am to attend a network meeting in Leighton Buzzard. This is a meeting held by the BNI organisation. (Business Network Organisation) I have attended a few different meetings in the past. This is a new group and one full of enthusiasm. I met some really interesting people there and it is a meeting well worth attending if you are in the area.

I managed to set up a few appointments. I then came back to the office and did a bit of work before taking the afternoon off, and getting the body a bit of colour. I spent a fantastic few hours in the sun. I did fall asleep as you can imagine considering the time I got up.

I had a really enjoyable day. As you feel fitter, you are automatically energised and have good feelings. It is those good feelings that produce good results. Now you know why there is the old saying "A healthy body is a healthy mind"

Training Arms & Chest - Day 68

I followed the goal plan - again not wanting to over train or put too much strain on myself. I really did do well. I took my time on each exercise. Not longer rests between reps - they were still only 60 seconds. I was very deliberate with each movement. You have no idea how much more that seems to work. When you just shoot the weights up and down, you do get a pump and a bit of a burn depending on the reps, but it is different if you take a little longer with each rep and try to feel what is happening as you train. I think that is the key. It also puts you in tune with your body which is a great feeling. You actually feel alive. You feel the power you are exerting.

I got on the bike full of enthusiasm and did 18 minutes. The only reason I am doing a few extra minutes is because I did have a little extra time or I would stick to the 12 minutes. The more I sweat the more I visualise fat melting, running off my body and getting myself into the shape I want.

It is things like this that keep me going.

I got a really nice comment from a lady I met at the networking after she looked at this blog and she said she admires my commitment. What a lovely thing to say.

Nutrition - Day 68

I had a little bacon scrambled egg mushroom and tomato at the early morning breakfast.  I left the fried bread and sausages, which are normally made up of loads of fat, and cut off every bit of fat on the bacon. Even though it is fried, provided you are careful and do not eat everything on your plate because it looks nice, you will be ok.

I had 2 x nuts and dried fruit. 3 x chicken and salad and some steamed veg.

I did drink quite a bit of water around 2 lts, so overall a good day.

I find, during the day, it is nothing to eat correctly and most of the time I have to remind myself to eat. That is possibly why I am lazy with making meals and normally have the easiest. My problem comes around 6 pm in the evening. I then want to eat and eat and eat. I know it is habit. We are creatures of habit. Everything we do is because of habit so it is one of those difficult ones to change.

Possibly, doing my sons eating plan for a week or so might help to break the habit. Most people will believe that a habit is broken or formed in 21 days. (NOT TRUE) Some habits can be formed in as little as 10 days and some can take up to 6 months. It all depends on how ingrained, and how you think about it, and how much you believe it is a part of you.

I will work on it though.