Building Muscles

Training Arms & Chest Schedule - Day 68

Day 68	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		15	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	10		15	10

General Thoughts - Day 67

After a rather quiet day of working on the computer, and really feeling my age, I have had to put in quite an effort to do legs. I think it could be the shoulder training yesterday, as I seem to be sore all over and especially in my shoulder joints. The good thing about it all is that I must have trained reasonably hard so that has to be good.

Training is easy - getting the mind to work right is the hard part. It is always full of excuses and reasons not to do something.

I used the following on myself :-

I asked these questions

1) Is there any rational reason why I should not train ?
2) Could I be mistaken because I am wanting to make excuses ?
3) Would I come to the same conclusion if it were someone else training ?
4) Why should I feel like this if it is not true and I do not have to believe it ?

I trained and did it all.

Training Legs - Day 67

I had to push myself and not take no for an answer. I did it - but did cut down a little on the weights because I was really concerned about being very stiff tomorrow, and that would not be good.

I followed the goals I set quite closely. I did end up enjoying the training in the end.

The real killer for me was the bicycle. I had to put in a full on effort. I didn't try to overdo it, and so worked on programme 8 but increased the resistance to 220 for the last 2 sprint cycles.

I'm glad I've done it.

Nutrition - Day 67

I have been very good today. I have had 3 x protein drinks with eggs in and a banana. 2 x chicken and veges and salad. 1 x Tuna and salad.

Water a great 2 lts and room for more -but I do not want to get up all night !

Things are working and I can feel it in myself.

Training Legs Schedule - Day 67

Day  67	Goal			Actual
Legs Quads	Reps	Kg's		Reps	Kg's
Single Leg Ext	20	25		20	25
	12	30		12	30
	10	40		10	35
	12	30		12	30
Single Leg Squat	15	12.5			10
Hamstrings	Reps	Kg's		Reps	Kg's
Lying Leg Curl	20	12.5		20	12.5
	12	15		12	15
	10	20		10	20
	12	17.5		12	17.5
D/B Lunges	15	12.5		15	12.5
Calves	Reps	Kg's		Reps	Kg's
Single Leg Calf Raise	30	30		20	40
	20	45		20	40
	15	50		20	40
	15	50		20	40

General - Day 66

After yesterday's training I am a bit stiff in my chest, which is great. You know that you have trained well when you are very slightly stiff the next day. Ideally you want to be a little stiff the 2nd day after training.

If you are very stiff the next day it is because you have either overdone the training, or you are very unfit and have not trained properly for a long time. Muscles that are trained properly and regularly only get slightly stiff.

I have had a good day and met with two really outstanding young chaps who are ex-marines. I've been working with them for the past few months. They run a security company and are true professionals. It is amazing how they have changed and will handle any situation in their stride.

It is very encouraging for me to see young men grow like this.

Training Back & Shoulders - Day 66

I have stuck exactly to the plan because of the lay off. I had it in my mind before I started training that I was not going to battle as I have really not missed anything. I might not have physically trained this last while but I mentally trained every day.

It worked out exactly as I planned. I didn't skip a beat and went through the whole training with the exact weights and reps and felt fantastic.

I even did 18 minutes on the bike and had it 4 times on a resistance of 240. I think that was quite an achievement.

One of my granddaughters commented to me after training (we were babysitting) that it looked like I had been in the rain. I told her - you can tell when you have had a good workout because that is how you look -like you have been in the rain.

Nutrition - Day 66

I am still on the protein drinks x 2. I had dried fruit and nuts for a meal. Chicken and salad x 2. Finished off with spare ribs, veggies and some extra salad. I often drizzle a teaspoon of sesame seed oil on my food - its very good for you.

Water around the 2 lt mark. I must admit with the increase in outdoor temperature it is a lot easier to drink more water during the day.

Eating is really a very big part of training, and I admit I am quite lazy when it comes to making good meals. I tend to look for the easiest. My wife asks what would I like and I seem to never want to go to too much trouble.

From next week I am going to have a go at a slightly different food plan - one that my son gave me when he trained for a bodybuilding competition.

Here is a picture of how good he looked at the competition. (Not a good photo but you get the general idea).

Training Shoulders & Back Schedule - Day 66

Day 66	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 65

I am back. I still do not feel 100% but I do feel a lot better. Even though I did not feel like training in the slightest this last week, I have missed it and am glad I am back.

I went to see my client in Southampton today and his progress has just spurred me on. I guess it all started with the surf shop in Aylesbury (He'e Nalu) yesterday. When I finished my meeting with Chris and Ruth I was on fire. I just did not have enough energy to train yesterday.

I might not have physically trained, but I can assure you I have trained every day in my mind - so I feel like I have not missed anything.