Building Muscles

training Chest & Arms - Day 65

I might have missed the actual training but as I have said, I have trained in my mind and so came back to the same weights that I left off with. It's like I've never stopped.

I have not messed around with the weights and followed the exact plan for Chest, Triceps and Biceps.

I did cheat slightly with the Biceps and swung the weights up on one or two of the final reps. That was only on the 40 kgs weights though.

It is absolutely great to sweat. I normally do not sweat much when I train weights but certainly did tonight.

The bike ride was awesome. Programme 9 for 17 minutes.

Nutrition - Day 65

I have stuck to protein drinks x 3 . I had chicken and a bit of salad. 2 x Fish and veges.

I managed, on top of all of this, 2 lts water.

Only 2 coffee's today.

With not feeling well I messed up my eating and I ate rather badly over the last week. A lot of of it was feeling very sorry for myself. I did try to not overeat but you know how it goes.

Still - that is water under the bridge. I cannot change anything about that and can only make today the best day I can.

I certainly have managed that.

Training Arms & Chest - Day 65

Day 65	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

Feeling Ill

I have been feeling worse and worse so I have spent a good deal of the time in bed. I have done no training as I am scared that I could do myself some damage. I trained the other day because I really felt up to it. I was still very careful not to overdo it and so I trained light.

I am still trying to eat to plan but less quantities as I am not training. I think this could be a 3 day break which is quite sad but I am going to rather be safe than sorry.

I will train once I feel better.

General - Day 58

I woke up this morning feeling like I am getting flu. I had to go to Southampton to see my client so at least it was a great drive. I spent an 1 1/2 with him and we shared some really good information. Wow - he has come a long way. He is busy now and has confidence oozing from him.

I came back and decided to just take it really easy and I have been filling up with medication to stop this before it starts.

I decided to train. This is a time you have to be very careful training. You can do yourself a lot of harm training if you are ill. I therefore decided to workout very light and train just to sweat.

Training Shoulders & Back - Day 58

I trained totally different today because I am feeling like I am getting flu. I decided to train just to sweat a lot. I very seldom sweat much when I train with weights. The bike is a different matter and I often finish as if I have been in a shower.

I did shoulder raises with very light weights. 7.5 kgs and did 1 set of  30 reps and 4 sets of 20 reps. I got a real burn and actually broke out into a very light sweat.

I then did pulldowns for the back. Here I did 30 reps with 30 kgs and then 4 sets of 20 reps with 40 kgs. I was sweating by the end of this. I only had around 45 second breaks between each set.

I then did lying leg raises and did 4 sets of 20 reps.

I got on the bike, set it on programme 9 and exercised for 20 minutes. The first 10 minutes, the resistance was 200, but I put it up to 220 for the last 10 minutes. I was truly wet after this. Lorraine said I look quite rough and must admit feel a bit off colour right now.

Nutrition - Day 58

I have not felt much in the way of wanting to eat today because I felt a bit poorly.

I had a Chicken sandwich I bought on the road to Southampton. I had a bit of fruit.(Banana and an apple). I had 2 lots of tuna and salad. Small quantities. I had chicken and a very small baked potato.

I did how ever have 2 lts of water which was a bonus.

Training Shoulders & Back Schedule - Day 58

Day	Goal			Actual
Shoulders	Reps	Kg's		Reps	Kg's
D/B  Side Raises	30	7.5		30	7.5
	20	7.5		20	7.5
	20	7.5		20	7.5
	20	7.5		20	7.5
	20	7.5		20	7.5
Back	Reps	Kg's		Reps	Kg's
Wide Lat Pull Down	30	30		30	30
	20	40		20	40
	20	40		20	40
	20	40		20	40
	20	40		20	40
Abs	Reps	Kg's		Reps	Kg's
Lying Leg Raises	20	7.5		20	7.5
	20	7.5		20	7.5
	20	7.5		20	7.5
	20	7.5		20	7.5

General - Day 57

It has been a very busy day for me. I had clients to see in Aylesbury this morning and spent some really quality time with them.

We spoke about taking responsibility for your actions every day. We also spoke about how we go over the top with minor problems, which at the time seem like mountains.

If you think about it - if you lived every day as if it were your last day alive, half of the mountains we seem to make up, we wouldn't even consider.

It is a good thing for you to think about. You would want to enjoy your last day, and doing some great exercise would certainly make you feel good. I know from my own experience that about an hour after I have trained, I get a really good feeling and that is what makes it all worth while.

Training, like all things, can be fun - if you choose it to be.

Training Arms & Chest - Day 57

In three days time I have been training for 2 months solid. That is quite an achievement.

I am getting close to the goals I had secretly set for myself. I did mention them the other day. The main one is 32" waist. The rest can fit in around that. Not bad from 39.5 to 34" on day 56.

I increased the flys on the final 12 rep set but then came unstuck on the superset as I could only do 12 reps - and they were a struggle. It pays not to show-off, even to yourself.

Triceps I did well on and pushed hard.

Biceps were a real winner tonight. I went up 5 kgs on the first set of 12 reps and then also 5 kgs on the set of 10 reps. The rest I just kept the same.

I then amazed myself and did 15 minutes on the bike on programme 10 which has the resistance of 240. I did that non-stop.

A really great training tonight.