Building Muscles

Training Shoulders & Back - Day 51

I have used the gym ball again as much as I could. This is a great way to work out. Doing Shoulder presses on the ball takes a bit of balance at first so you can actually feel it on your abs. I even managed to increase the weight by 2.5 kgs on some of the exercises.

The real killer was doing side raises while lying on the ball. I had no idea is would be so hard. I started with a cool 10 kgs and could hardly even lift it in this position. I immediately halved that amount and managed 5 kg.

One arm D/B rows was really good as I increased the weight by 2.5 kgs.

Abs as usual was good.

I did 17 minutes on the bike using programme 8 but raised the resistance to 220.
An excellent training. 

Nutrition - Day 51

I have always had a problem eating correctly and often will starve myself then binge. I am now attaining good eating habits, and finding it easier and easier.

I am having a lot more protein drinks that I make up myself by adding fruit and eggs which are quick and easy to make and they fill you right up. Instead of meals of tuna etc. I had 4 x protein drinks. I am now getting added vitamins & the correct amount of protein to feed the muscles. Enough carbs for energy.

I have in the past tried loads of diets like the high protein diet and high carbs and no fat and protein.

I think they all must work to a degree - but I just don't know how good they are for you.

I think a common sense approach has to be the best. You must eat as our ancestors ate. They seemed to have a lot less health problems then we have. My Grandfather died at 92. He fell off his horse at 75 and broke his pelvis. He was riding again 6 months later. (Doctors thought he would never walk again let alone ride) He just ate normal sensible food.

The trick is to remember - if you cannot use up what you have put in it has to go somewhere. Normally to fat. If you are very active eat more if you are not eat less. Simple.

Training Shoulders & Back - Day 51

Day 51	Goal			Actual
Shoulders	Reps	Kg's		Reps	Kg's
D/B Shoulder Press	20	7.5		20	7.5
	12	10		12	12.5
	10	12.5		10	15
	12	10		12	12.5
D/B  Side Raises	15	5		15	5
Back	Reps	Kg's		Reps	Kg's
One Arm D/B Rows	20	20		20	22.5
	12	25		12	27.5
	10	30		10	35
	12	25		12	30
Wide Lat Pull Down	15	50		15	50
Abs	Reps	Kg's		Reps	Kg's
Wheel	20			20
	12			12
	10			10
	12			12
Lying Leg Raises	15	12.5		15	12.5

General Thoughts - Day 50

I have bought a gym ball to show people that you do not have to use expensive benches etc. to train. I am using the gym ball as a workout bench. There are a number of benefits that you get from working out on a gym ball. You have to have good balance. That means you have to focus on you stomach area. This is referred to as your core. You have to hold the ab muscles to help you balance. It's a good way to train.

Many years ago my best friend's brother won the golden gloves in boxing. He fought a number of times at the commonwealth games. His name was Andy Pretorious. I asked him, when I was training for rugby and swimming (while I was still at school), how do you get really fit and strong - and he told me you have to have a stomach of steel. He said if you can make your abs as hard as rocks you will automatically be strong everywhere.

I believe that. Try this method of training and you will see for yourself how it works the abs. 

Training Arms & Chest - Day 50

I have tried something new. I've used a gym ball as a training bench. This puts a lot more focus on your "core" that is your abs and the surrounding muscles. You have to concentrate quite a bit more. I actually battled with the existing weights and on the bench press could only manage 14 reps in the final set.

Overall I feel I worked out much harder on the chest exercises today.

Both Biceps and triceps went well and I got a really good pump from the training. The preacher curls were very hard because again I used the gym ball and you have to hold your balance.

I really enjoyed the change.

Nutrition - Day 50

I have decided to be ultra strict this week with the food. Because I am a bit lazy when it come to food prep. I have bought a lot more protein powder and will have a more protein drinks in place of meals.

I know I cannot go wrong because they have all the necessary vitamins and amino acids etc that I need with a well balanced diet.

3x Protein drinks.
2x Ham, salads and new potatoes.
1x chicken and pasta + salad

Water 2 lts and coffee too many to count (Ha Ha)

Training Arms & Chest - Day 50

Day	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		14	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
Kick backs	15	10		15	10
Biceps	Reps	Kg's		Reps	Kg's
Z/B Curls	21	25		21	25
	12	30		12	30
	10	35		10	35
	12	30		12	30
D/B Preacher Curls	15	10		15	10

Weigh-in and Sizes.

Although this is meant to be every 2 weeks, I am keen to see how I am shaping up.

I suppose I could take the results as a negative because every weight size etc is exactly the same as last week. But that's not how I feel about it. I feel like things are happening even though on paper it seems like they is not. I can see a difference in the mirror and that is what is important to me.

The figures, although they are important, mean nothing if the reflection in the mirror is not what you want.

I am happy with the current progress and I am on target for the end result that I want.

General Thoughts - Day 48

I have had a day of rugby. All the main northern hemisphere teams playing the southern hemisphere. I think with the new laws the southern hemisphere teams have been playing, they have a small advantage. Especially on fitness.

I just got the feeling that no matter what the northern teams did in any of the games, it just felt like the southern teams could at any time up the game and win.

I think this is because of the confidence they seem to have - the type of confidence that we need to have to overcome all obstacles. Especially with eating plans and training times. It is easy to give in. But if you have a quiet confidence that you can raise the game plan at any time to achieve whatever it is that you want, then you will overcome all types of conflicting messages you feed yourself every day.

Results and success is about the following.
1)  An inner belief that you can do it.
2)  It is about seeing the end result in your mind before you actually take possession of it.
3)  You have to put in the effort to get the result.
4)  You have to have a great deal of gratitude.

It is so simple when you put it down like this but most of us miss one or more of the above and then we wonder why we fail  more times than we succeed.

Day 48 - Training Legs

I did not train legs this week so decided today's training had to be special. I focussed on my training and tried to really enjoy it.

I have always said that a one armed golfer with the right attitude is better than any two armed golfer with the wrong attitude.

That was the case with this training. I did not alter any of the weights but just had a great attitude and believed that this training was doing wonders for me. I was absolutely exhausted when I was finished.

Even the bike ride had meaning and worked really well.

I will try to have this same attitude with every training from now on.