Building Muscles

Nutrition - Day 48

I made the eating very easy today.

3 x protein drinks
3 x nuts and dried fruit

The protein drinks I used a mixer instead of my shaker. This meant that I could blend in fruit, honey and some raw eggs. The taste is awesome and you can feel the energy in the drink. (It might just be in my mind but so what)

I seemed to have extra energy through the day.

Training Legs - Day 48

Day 48	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	10		15	10
Calves	Reps	Kg's		Reps	Kg's
Single Leg Calf Raise	30	30		30	30
	20	45		20	45
	15	50		15	50
	15	50		15	50

Thoughts - Day 47

I had no clients to see today, so I did some programme preparation for next week. I then took it easy and did a bit of TV work. Preparing my viewing for tomorrow. All the big International Rugby matches.

I have started to redo a motivation programme and am really enjoying doing it. It is about Removing resistance from your life. That is what you have to do with your mind in order to succeed - and you have to add resistance to your body when you train in order to succeed.

Life is all about resistance and you have to know when to remove it and when to add it.

As I said - add it at the right time to the body and great results. Add it to the mind at any time and get poor results.

Training Back & Shoulders - Day 47

Well - that day I did not train has spurred me on - I have outdone myself again today. I just wanted to really make a point to myself.

I have changed all the exercises around and you will see I did D/B side raises as the main exercise. That really hammers the shoulders and you can feel it right up into the deltoids which are the muscles coming down from the neck to the shoulders.

I kept the back the same as before, just changed the last exercise to wide grip which I have always found to be a bit harder than narrow grip.

For my abs I did the wheel as the main exercise. If you have never used a wheel before it can give you quite a work out. Well worth trying.

I then did a bit extra on the bike and trained for 18 minutes. Again, I thought the last three meals would land up on the carpet next to me. Not so good while I am doing it but fantastic when I am finished and I sit outside cooling off. I get that real feeling of accomplishment.

Nutrition - Day 47

You would think that if you have lots of time you would make sure you made nice meals. Well maybe that is what some people will do but not me.

Can you believe I opened a tin of tuna and ate a banana with it so I could get the meal over and done as I was busy being busy.

The other meals were not too bad. I got the hand mixer out and made 2 great milk shakes. I use soya milk with max 1% fat in it. I added fruit Honey and the protein powder and what a meal.

I then had 2 x chicken with a cheese filling in it and a baked potato.

I have ended off with a scrambled eggs on toast.

Bit short on water but lots of soya milk instead.

Water 1 lt.

training Shoulders & Back - Day 47

Day 47	Goal			Actual
Shoulders	Reps	Kg's		Reps	Kg's
D/B Side Raises	20	7.5		20	7.5
	12	10		12	10
	10	12.5		10	12.5
	12	10		12	10
D/B  Shoulder Press	15	15		15	15
Back	Reps	Kg's		Reps	Kg's
One Arm D/B Rows	20	20		20	20
	12	25		12	25
	10	30		10	30
	12	25		12	25
Wide Lat Pull Down	15	50		20	50
Abs	Reps	Kg's		Reps	Kg's
Wheel	20			20
	12			12
	10			10
	12			12
Lying Leg Raises	15	12.5		18	12.5

General - Day 46

I feel full of energy. I had two great meetings today with my existing clients. We covered working as a professional. It becomes easy when you learn how to be a professional human being. Everything you do then will be done in a professional manner. This includes your training.

It was not hard to get in the right frame of mind. I had so many compliments that I got home and just wanted to go into the gym to train. I had to stop myself, and train at the time I had allocated for the training.

Great day - everything seems to be going right for me.

Nutrition - Day 46

I had 2 x tuna and sweet corn sandwiches. 2 x Pasta and chicken. 1 x Chicken and baked potato. 1 x eggs and maize meal porridge.

Water a bit short 1.5 lts.

Overall a good day.

Training Chest & Arms - Day 46

Day	Goal			Actual
Chest	Reps	Kg's		Reps	Kg's
D/B Incline Fly’s	20	15
	12	17.5
	10	20
	12	15
D/B Bench Press	15	20
Triceps	Reps	Kg's		Reps	Kg's
Overhead Ext.	20	20
	12	25
	10	30
	12	25
Kick backs	15	10
Biceps	Reps	Kg's		Reps	Kg's
Z/B Curls	21	25
	12	30
	10	40
	12	30
D/B Hammer Curls	15	12.5

Training Arms & Chest - Day 46

The day off yesterday has given me more energy to train today. I also met with some of my clients and they were so complimentary that I really need to train well.

I immediately increased the flys by 2.5 kgs.

Triceps - I kept the weights the same but really concentrated on them. I can see how quick the triceps get hammered when I work harder on the chest. I mentioned that in the video.

Biceps - I just love doing them and increased the 10 rep set by 5 kgs. I had a great training  for upper body.

I was so up for it that i did 20 minutes on the bike on programme 9. I even did the last 2 sprints on a resistance of 240.

I am glad I had yesterday off to be able to train like I did today. I must try to catch up legs possibly over the weekend.