Building Muscles

Training Back & Shoulders Schedule - Day 54

Day 54	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		17	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			16

General - Day 53

We are changing a few things around in our house, so thank goodness I decided to not make any appointments for Thursday and Friday. I am still not sure this is a good thing because I am working physically quite hard, lifting furniture and moving things all over the place.

I have been trying to find out on the Internet if you have to have 2 lts of water only, or if you have to have 2 lts of liquid. It suddenly struck me that with all the extra protein drinks I am having, I am already having around 1.5 lts liquid a day and then a few coffees - that's 2 lts. With an extra 2 lts of water I could end up drowning.

There are so many conflicting ideas on this - if any one knows please let me know. I would very much appreciate it, as this is a bit of a problem for me right now.

Training Arms & Chest - Day 53

Wow!!! This was a training and a half. I love doing chest and arms.

On the D/B flys on the gym ball I even went up by 2.5kgs on the final set of 12 reps. I am getting the balance and you have to control legs as well. It is an amazing way to train. I will go back to using the bench at some stage, I just wanted to prove that you do not have to lay out loads of money on equipment in order to train. Once you have started training, and you are enjoying it, then it is well worth it to get really good equipment.

I also did triceps seated on the gym ball. That was really hard. I reduced slightly on a few of the sets. You cannot believe how much harder it is to train on the ball.

I was so in the groove by the time I did biceps I just upped the weights by 5 kgs. Take that. Not on all of them just on the 12 and 10 rep sets.

Because I have a bit of spare time today I did the bike for a whopping 20 minutes.

I feel like my life is now just beginning.

Nutrition - Day 53

Again 4 x protein drinks. They are so quick and easy and you feel full all the time.

2x chicken rice peas and carrots.

1.5 lts water + coffee (Total of 4 lts liquid is that not too much???) If someone who knows what it should be please let me know. I do not want to do myself any harm.

Training Arms & Chest Schedule - Day 53

Day 53	Goal			Actual
Chest	Reps	Kg's		Reps	Kg's
D/B Incline Fly’s	20	12.5
	12	15
	10	17.5
	12	17.5
D/B Bench Press	15	20
Triceps	Reps	Kg's		Reps	Kg's
Seated O/Head Ext.	20	20
	12	22.5
	10	30
	12	22.5
Kick backs	15	10
Biceps	Reps	Kg's		Reps	Kg's
Z/B Curls	21	25
	12	35
	10	40
	12	30
D/B Preacher Curls	15	10

General Day 52

I had a very quiet day work wise today, and we have started a big de-clutter at home. We want to have this all finished by the end of the weekend.

It is really great to just take some time off - to re-think where you want to go while you are doing something physical.

I will be going to bed quite exhausted !

Day 52 - Training Legs

I looked forward to training legs today. This is unusual because I normally try to get out of training legs. It takes so much out of me. Even though it was a hard training, it was enjoyable.

I stuck to the goal weights as much as I could and did really well.

I was particularly pleased with the calf raises as the last two sets of reps I did 20 reps each time. I thought that was good.

I did 17 minutes on the bike. The reason I am doing a bit extra on the bike is that aerobics burns up extra fat and calories.

I am really determined to reduce the waist measurement this week.

Nutrition - Day 52

I again have focused on Protein drinks. 4 of them. I do make them very interesting because I add different types of fruit and different types of Protein powders. I am testing out a few to see which is the best for me.

I also had 2 x meals of chicken and rice with veg's.

I am having a fairly balanced diet and so find that my energy levels are quite good throughout the day.

Training Legs - Day 52

Day 52	Goal			Actual
Legs Quads	Reps	Kg's		Reps	Kg's
Single Leg Ext	20	25		20	25
	12	35		12	35
	10	45		10	45
	12	35		12	35
Single Leg Squat	15	12.5		15	12.5
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	20	30		20	30
	12	45		12	45
	15	50		20	50
	15	50		20	50

General - Day 51

I had to go to see my client in Southampton and so I decided I would go wearing jeans. I put on a pair I have not been able to wear for many many months. If ever you have reduced weight and experienced this, you will know what I am talking about. It was the most fantastic feeling. When I had them on I just knew I looked good. I didn't even have to use a shoe spoon to try to squeeze myself into them. I know they might look a bit big when I hit my goal waist size 32". Only 2" inches to go.

This is a reduction of 5 1/2" in just 51 days. I am so proud and feel like a million pounds. Working in the motivation industry, I am normally always positive - but this is a new kind of feeling. I have always been very confident but again this is extra.

I am totally convinced that anyone can do this regardless of age. You are just working out to your level so you improve against yourself a little every day.

What a fantastic feeling.