Robbo Reverse Blog: July 2011

Sunday 24 July 2011

Phase 2. Hybrid Training. Week 5 Complete. 60 Day Program.

Tim Ferriss - The 4 Hour Body......

The Harajuku Moment - an epiphany that turns a nice-to-have into a must have. This could be simpily to lose your beer belly before a holiday, or you have entered the London Marathon. Without this moment you will generally fail any exercise plan. You must also track your progess through all stages, hence this blog.

My current goals are -

1) Body - achieve 10% body fat and maintain. Incomplete, currently 18.6%.

2) Body - achieve a visible six pack. Incomplete

4) Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete. 1 game played at Mercer George Washington.

6) Mind - Read The Inner Game by W Timothy Gallwey. Incomplete, at page 131 of 239

7) Body - Run 2.5 miles in 18mins15secs. By October 22nd, running only once a week. Start time 22mins37secs. PB 18mins41secs.

Completed Goals -

3) Mind - Read "The 4 hour workweek" by Tim Ferriss. I have also read The 4 Hour Body by Tim Ferriss. I would recommend both books to anyone, cant think how someone would not benefit from these. Especially the 4 Hour Body.

5) Body - Run 2.5 miles in 18mins45secs. Completed this in the 4 th week of my 9 week target. 18mins41secs.

Went for a run today. 2.5miles in 19m22s, this is 43s slower than last week. Come to the conclusion running the day after a day of drink and rocking out slows you down !!! I am glad Holla went though, as if he was not there I might have bailed out and just did a slow jog around the course. Was all worth it though, yesterday was a really good day. Airbourne surpassed how good I thought they would be, which was pretty high in the first place. Then Iron Maiden were very good. You know a band is a band when you think in the first hour they have played the best songs, then they actually play their greatest hits in the second hour.

I am learning that my first workout plan has many flaws, but I will complete it regardless. Then design a better one, next time. I think you learn more about yourself and your body this way, rather than following a plan designed by someone else. For example I think I need more than one rest day per week, as I am not fully recovering after weight days. This means I am not getting full benefit from each exercise session.

Monday-

Rest Day.

Went to see Harry Potter. Decent actually.

Tuesday -

Workout A. Yates Row. 59kg, 10 reps, 5/5 count to failure. Shoulder press. 34kg, 8 reps, 5/5 count to failure. Myotic crunch 11kg, 12reps. Cat vomit 10 reps. Cardio abs DVD by Insanity Workouts.

Wednesday -

Core Cardio and Balance by Insanity workouts.

Thursday -

Cardio abs by Insanity workouts.

Friday -

Workout B. Incline chest press 51.5kg 9reps, 5/5 count to failure. Kettlebell swings 75. Bicep curls 29kg, 7 reps, 5/5 count to failure. Cardio abs Insanity workout DVD.

Saturday -

Rest.

Sunday -

Run 19mins22secs, 2.5miles.

Again I dont have time to write down my food week, due to the bloody Copa America.....my Betfair account has taken a battering through this tournament. One last game to actually get a bet right haha.

Sunday 17 July 2011

Phase 2. Hybrid Traning. Week 4 Complete. 60 Day Program.

"I am going to get fit", "I need to get fit". I hear it all the time, from friends, facebook, twitter everywhere. Statements about fitness are doomed to failure. As "fitness" doesnt mean anything. I am fitter than a 20st KFC addict, but not as fit as Mr Usian Bolt ..... probably :-) . People I would play football with would work harder and run further than me, yet I was always one of the first ones on the team sheet as I could out sprint anyone on that pitch (more than a few years back this mind !!!).

If you dont have "fitness" goals, targets, areas of improvement identified - then you have no chance.

Friend at Poker night said to me "keep meaning to go out running, but......." No target goals, so the couch will always be easier. Need to say "in so many weeks I want run run X miles in X minutes".

My current goals are -

1) Body - achieve 10% body fat and maintain. Incomplete, currently 18.6%, up 1.3% from last week.

2) Body - achieve a visible six pack. Incomplete

4) Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete. 1 game played at Mercer George Washington. Meant to play today, but weather ruined that.

6) Mind - Read The Inner Game by W Timothy Gallwey. Incomplete, at page 107 of 239

7) Body - Run 2.5 miles in 18mins15secs. By October 22nd, running only once a week. Start time 22mins37secs. PB 18mins41secs.

Completed Goals -

5) Body - Run 2.5 miles in 18mins45secs. Completed this in the 4 th week of my 9 week target. 18mins41secs.

Any week where a goal is achieved is a good week. However apart from that, it has been an average work out week. I had more rest days than I planned. Didnt push myself enough through the Insanity DVDs. My weights days went ok. I have pretty much decided I need to join a gym to take this further. Once this plan ends on Aug 20th. I will join probably join Grants Gym in Bishop Auckland. I will soon run out of enough free weights for my Yates Row, and the Chest Press is becoming unsafe with the increase of weights I need to perform.

Shout out to Paul Gibson for doing 48mins in the Geatshead 10k today.

I occasionally get an urge to do another 10k or Halfy. However with the research I have done - for me the benefits of running are out weighed by the drawbacks. So I am keeping away from it for now, maybe a marathon could tempt me before my 40th.....!!!

Monday

Workout A - Yates Row - 59kg 12reps. 5/5 count plus failure. Shoulder Press 34kg 7 reps. 5/5 count plus failure. Myotic crunch 8.5kg 12reps. Cat vomit 10 reps.

Tuesday - Cardio Abs, from the Insanity Workout DVD program.

Wednesday - Rest

Thursday - Rest

Friday

Workout B - Incline chest press 51.5kg 7 reps, 5/5 count plus failure. Kettlebell swings 12kg 70 swings. Bicep curl 29kg 7reps 5/5 count plus failure.

Saturday - Pure Cardio from the Insanity Workout DVDs

Sunday - Run 2.5miles 18mins41secs, goal achieved

I normally go into more daily detail, but the Copa America is on. With the Bargies out and Brazil looking average.....suppose I will have to support my girlfriends team Forlan......er I mean Uruguay.

.................................................................................................................................................................

Phase 1 = Insanity 60 day Workout. Completed.

Phase 2 = My Hybrid training will last 60 days (this may be extended as I might be away for a few days in August. Although I might take Resistance Bands with me).

My 60 day programm involves the Occamm Protocol from The 4 Hour Body, Insanity Workout DVDs, and the Slow Carb Diet......google them for more detail.....

Sunday 10 July 2011

Phase 2. Hybrid Training. Week 3 Complete. 60 Day Program.

Again see my first blog for reasons behind this madness. As ever I dont expect many to read or care about this blog. That is not the purpose. I am setting goals to achieve. By making them public, I am less likely to skip processes needed to complete my goals. Those that do read this, feel free to give me positive feedback, or mock me. Both would help.

It appears more people read this than I thought. Doubt it is inspiring them to greater things though. Got the impression they thought I was just being a bit strange.........probably not far off the mark.

My current goals are -

1) Body - achieve 10% body fat and maintain. Incomplete, currently 17.3%, up 0.7%

2) Body - achieve a visible six pack. Incomplete

4) Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete. 1 game played at Mercer George Washington.

5) Body - Run 2.5 miles in 18mins45secs. In 9 weeks. Incomplete. First run 22mins37sec. PB 18min51sec

6) Mind - Read The Inner Game by W Timothy Gallwey. Incomplete, at page 72 or 239

Completed Goals -

Monday

Weight 12st11

Breakfast - Lentill Bolognese, 2 boiled eggs, protien shake

Lunch - Lentill Bolognese

Late Lunch - Chicken salad, brazil nuts

Dinner - Beef Stew

Bed - 2 boiled eggs, protien shake

Exercise - Work out A. Yates row 59kg 10 reps. Shoulder press 31kg 8 reps. Myotic crunch 8.5kg 10 reps. Cat Vomit 10 reps.

Tuesday

Weight 12st11

Breakfast - Lentill bolognese, 2 boiled eggs, protien shake

Lunch - Lentill Bolognese, brazil nuts

Late Lunch - Chicken salad

Dinner - Popcorn and diet coke

Bed - 2 boiled eggs, protien shake

Exercise - rest.

Film - Green Lantern 3D. 6/10. Decent but no more.

Wednesday

Weight 12st11

Breakfast - Lentill bolognese, 2 boiled eggs, protien shake

Lunch - Buffett

Late Lunch - Buffett

Dinner - Beef stew and veg

Bed - 2 boiled eggs, protien shake

Exercise - Pylo Cardio by Insanity Workout

Thursday

Weight 12st7 5 - 17.3% body fat

Breakfast - Lentil bolognese, 2 boiled eggs, protien shake

Lunch - Dhal

Late Lunch - Chicken salad, brazil nuts

Dinner - Beef stew and veg

Bed - 2 boiled eggs, protien shake

Exercise - Work out B. Incline Chest Press 51.5kg 7 reps. Kettlebell swings 60 reps. Bicep curls 29kg 7 reps.

Poker in The Coach - finished 4th or 5th.

Friday

Weight 12st11

Breakfast - Dhal, boiled eggs, Protien shake

Lunch - Lentill bolognese, brazil nuts

Late Lunch - Chicken salad

Dinner - fish and veg

Bed - boiled eggs and protien shake

Exercise - Run 18mins51secs

Saturday

Weight 12st11

Food porn day - dhal, chicken, sandwich, 8 cans, resala chicken - naan - rice, starburst

Exercise - Cardio recovery by Insanity

Durham Miners Gala

Sunday

Weight 12st11

Food - Dhal, chicken, resala left over, lamb dinner, chocolate, ice cream

Exercise - Rest

Film - The Experiment - 7/10 - Good premise but a slightly lame ending.

Phase 1 = Insanity 60 day Workout. Completed.

Phase 2 = My Hybrid training will last 60 days (this may be extended as I might be away for a few days in August. Although I might take Resistance Bands with me).

Mt 60 day programm involves the Occamm Protocol from The 4 Hour Body, Insanity Workout DVDs, and the Slow Carb Diet. Reviews below -

Occamm Protocol

"http://wiki.dandascalescu.com/summaries/tim_ferriss_-_the_4-hour_body/from_geek_to_freak_-_gaining_muscle

Exercises

"More than four hours per month of gym time is not necessary to reach your target weight in record time. Flip the growth switch and go home." (p. 190) With your newfound time, focus on eating.

Record all settings on your machines (e.g. hole number in the sliding seat adjustment) and standardize the movement. Control all variables that should not change between exercises (form, seat adjustment, rest time etc.)
Use the "locked position" to protect your shoulders in all weight-bearing exercises: pull your shoulder blades back and push them down towards the hips 1-2 inches. If you are lying down on your back and someone pulls your arm up, then your whole body should follow instead of just the arm and a (dislocated) shoulder.
One-Set-To-Failure: Follow Arthur Jones' general recommendations for one-set-to-failure (80-120 seconds of total time under tension per exercise set), for 7 or more reps (the leg press is to be performed at 10 or more repetitions at the same cadence). Do not just drop the weight when you hit failure. Hold it at the limit for 5 seconds. Then slowly lower it for 5-10 seconds. "Do not underestimate the severity of complete failure. [Failure is pushing as if] you had a gun to your head." The last rep is the one that matters. If you feel you could do another set a minute later, you didn't reach failure. "Contrary to widespread belief, this is not the point at which the individual thinks they cannot complete any more repetitions, but rather the first repetition that fails due to inadequate muscular strength." -- http://en.wikipedia.org/wiki/Strength_training#Progressive_overload
5/5 Cadence: "Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down) to eliminate momentum and ensure constant load." The only exceptions to the cadence rule are the abdominal exercises and the kettlebell swing.
Do not pause at the top or bottom of the movements.
Between exercises, "[t]ime 3 minutes exactly with a stopwatch." (p. 203). This means that if you work out with a partner, you must very carefully alternate exercises (so that they do their workout during your rest time of 3 minutes and vice-versa), or you just do both exercised, then they do both their exercises.
If you complete the minimal target number of reps for all exercises (except abs and kettlebell swing), increase the weight the next workout at least 10lbs.
If you fail before 7 reps (or 10 for the leg presses), do not decrease the weight and do another set. Just leave, take one day off, then com back 48 hours after your failure. (p. 217)
Increase recovery time along with size. "The bigger and stronger you get, the less often you will go to the gym" because your body needs more time to repair a 20lb muscle vs. its 10lb predecessor. (p. 204)

There are two workouts that you will alternate. Each workout consists of two primary lifts, which can be done using either machines, or free weights."
Pylo Cardio Review

"http://www.extremely-fit.com/fitness-tips/2009/05/insanity-reviews-sneak-peek-plyo-circuit/
First thing, Shaun T says something about warming up, but the volume is low, and my kids and wife are still sound asleep. The clock timer says 41 minutes 30+ seconds. Next thing I know, we are off doing cardio. And the pace is fairly quick. First impression and thoughts…. “Did I miss the warm up?” I wasn’t going to stop and check or rewind, so I just keep going. We started off jogging in place, then jumping jacks, Heisman, a 1-2-3 move, butt kicks, high knees, and mummy kicks. This lasted a little over 3 minutes, but was repeated a total of 3 times, for a total between 10 – 11 minutes. We then get a 30 second water break. With each rotation, the speed of the exercises increases, so be ready to pick up the pace each round of each set. After the water break, I see STRETCH come across the screen, and then the realization HITS me. THAT WAS THE WARM UP!
And then a slight smile breaks out across my face, and I think, “This is gonna get good”. And as I realize that I’m smiling, that voice in the back of my head says, “Your wife is right, you are obsessed”. I guess INSANE is more like it!
So the stretch is just under 7 minutes, and quite thorough. After the stretch, a water break. I look at the timer and see 23:20 on the clock. Don’t let this 23 minutes give you the wrong idea. There is nothing EASY about the next 23 minutes. Even the water breaks are too short!
First round of the workout, the timer shows 2 minutes for the upcoming round in the set. You start doing Suicide drills, power squats, mountain climbers, ski downs. Then its time for a water break, and I think “I got this, no sweat.” Then after 30 seconds you repeat, but this time, you go for 3 and a half minutes, and the pace is faster. A much earned water break follows, and then another round of 3 and a half minutes, and YEP, a faster pace. But is it really faster?

You feel like you’re moving faster, but you wonder if you are having a “mind is moving faster than my body” moment. After your last move of ski downs, you catch a curve ball with some added moves…..switch feet, and football wide sprints. Water break. And just under 15 minutes on the clock remaining.
The next set starts with 2 and a half minutes on the clock and you’re back at it again with basket ball shots, level 1 drills, ski abs, and in-out abs. Water break. At this point, I like to think I’m in good cardio shape, but this circuit is TOUGH. Remember what I said, not for the weak. But guess what, you do your BEST. The video shows people taking breaks, collapsing on the floor, exhausted. Others jump up and aren’t quite as exhausted. Strive to be those people. Take breaks, be smart, then get back in the game and get in shape! If you’re in shape, get in BETTER shape. Push yourself and your limits, push beyond your comfort zone. Get ready for the next round of the same thing, but now you are at a 3 minute cycle. Another water break. Entirely too short! Last round of this set is 4 minutes 30 seconds, and will test every part of your being. You’ll be tired, exhausted, and I’m embarrassed to say how many times my knees hit the floor. But that’s okay, I’ll grow with this workout, push myself, and work harder! But it’s not over yet, the last 2 minutes, you do some jabs, cross jacks, uppercuts, and attack.
Finally the cool down and stretch for the remaining 3 minutes or so, and you’re dripping with sweat, thinking, what a great workout, and completely wiped out"

Cardio Recovery
"http://www.extremely-fit.com/fitness-tips/2009/08/insanity-reviews-cardio-recovery/
At the start of the DVD you get about a 3 minute warm up, staring with some good DEEP breaths, and some familiar warm up stretches. Most of the warm up and stretches you have seen on the other DVDs and should be something you are familiar with. You move on to some plank work, but nothing too stressful, or demanding. I really enjoyed this stretch and plank work, you get some good stretches in, and some nice roll ups, stretching the back and stretching your neck. Be sure to keep your back straight and your butt down while in plank. After your plank work, you stretch for a few seconds in downward dog, and then on to stretching out your hamstrings.
With about 24 minutes left in the workout you start doing some deep muscle work, starting with 16 slow wide leg squats. The moves are nice and slow, and nice and deep. At the last squat, you stop and hold. While you hold this squat, you make some short “pulses”. (Small, quick squats, without raising up completely). By the end of this sequence, your legs will feel nice and toasty! But you’re not done. Next you’ll move into a lunge on the left side, with the left leg forward. You start with some deep lunges, and at your last lunge, you stop and hold at the bottom. Nice burn in this hold position. I have to admit, when I first did Cardio Recovery, I let my leg rest, and came out of the lunge. You may have to too, or maybe not, it’s okay if you do. We are all working on improving our fitness, no matter how long or how brief we have been working out. After you hold the position, you do some pulses. You’ll repeat this same sequence on your right leg. In between your right and left leg, you do some more center wide position squats.
With about 15 minutes on the clock, you will start some Plie Yoga Stretches. Basically a wide center squat, but turn your feet outwards. Extend your arms straight out, and and lean to your left side, until your left hand rests on the floor, the right hand is straight up. Repeat on the right side.
The next exercise is called “Quad Strengtheners”. We have all seen the workout videos, where you are on the floor, with your hands and knees on the mat. You then extend one leg straight back, and you raise your leg up and down. Basically the same concept, but just a bit harder. Shaun T has you extend one leg back, but you also lift the other knee off the mat as well. Just and inch or two, but it really works your whole body and core, not just your legs. After you do each side, you will then use the same concept to work your obliques, by moving your knee to your shoulder, alternating on each side.
For about the last 8 minutes you do some yoga stretches, and final cool down stretches.
This workout is still going to be a workout, its just not the cardio intense workout like the other DVDs. You need to recover from your workouts, so please be sure to keep this workout in your rotation. I know I am always thinking, “go go go”, and try to skip these workouts. Sometimes we need to slow down and recover. When we skip these recovery workouts, we risk over training. Then your entire progress comes to a screeching halt, and we certainly don’t want to do that. Workout hard, and recover….. then you can workout hard again"

Sunday 3 July 2011

Robbo Reverse Blog: Phase 2. Hybrid Training. Week 2 Complete. 60 Day ...

Robbo Reverse Blog: Phase 2. Hybrid Training. Week 2 Complete. 60 Day ...: "Again see my first blog for reasons behind this madness. As ever I dont expect many to read or care about this blog. That is not the purpos..."

Phase 2. Hybrid Training. Week 2 Complete. 60 Day Program.

My current goals are -

1) Body - achieve 10% body fat and maintain. Incomplete, currently 16.6%

2) Body - achieve a visible six pack. Incomplete

4) Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete. 1 game played at Mercer George Washington.

5) Body - Run 2.5 miles in 18mins45secs. In 9 weeks. Incomplete. First run 22mins37sec. PB 19min06sec

6) Mind - Read The Inner Game by W Timothy Gallwey. Incomplete, at page 57 or 239

Completed Goals -

3) Mind - Read "The 4 hour workweek" by Tim Ferriss. I have also read The 4 Hour Body by Tim Ferriss.

Phase 1 = Insanity 60 day Workout. Completed.

Phase 2 = My Hybrid training will last 60 days (this may be extended as I might be away for a few days in August. Although I might take Resistance Bands with me). I have devised the schedule using my Insanity DVDs and Occams Protocol from The 4 Hour Body by Tim Ferriss. Workout A and B are ideally for 7 reps where at you reach failure. Failure is not stop if it hurts a bit. You have to get to the point where you can not lift further, then try to hold for 10 secs then lower slowly for 5 to ten secs. Each rep is 5/5. 5 secs to lift, 5 secs to lower. Harder than it sounds. I will not be able to follow Occams to a tee, as i am working out from home, and I do not have the range of wieghts and safety to do so. I will have to adapt it when needed.

Week 2. Had a good week. Increased my weight ranges, improved my run time and completed the Insanity Workouts I scheduled. Even though had to double up weights and an Insanity DVD on Saturday as I went out on Friday to Yarm. Struggling to eat what I THINK I need to be eating. Which sticking close to the Slow Carb principles is a lot of food. I do not want to make up the calories with crap. This is trial and error....I might be eating too much !!!!

Monday

Weight 12st6

Breakfast - Dhal, 2 boiled eggs, protien shake

Lunch - Lentill Bolognese

Late Lunch - Chicken salad, brazil nuts

Dinner - Beef Stew, whiskey

Bed - 2 boiled eggs

Exercise - Rest.

Tuesday

Weight 12st5 75

Breakfast - Dhal, 2 boiled eggs, milk

Lunch - Lentill Bolognese, brazil nuts

Late Lunch - Pork salad

Dinner - Beef Stew,

Bed - 2 boiled eggs

Exercise - run, 2.5miles - 19min06sec

Wednesday

Weight 12st7 5

Breakfast - Dhal, 2 boiled eggs, protien shake

Lunch - Lentill Bolognese

Late Lunch - Pork salad, brazil nuts

Dinner - Fish, veg and cannilini beans

Bed - 2 boiled eggs, protien shake

Exercise - Workout A - Yates Row 59kg 9reps. Shoulder Press 29kg 7reps, Myotic Crunch 8.5kg 10reps. The Cat Vomit 10reps

Thursday

Weight 12st7 5 - 16.6% body fat

Breakfast - Dhal, 2 boiled eggs, protien shake

Lunch - Lentill Bolognese

Late Lunch - Chicken salad, brazil nuts

Dinner - Elatchi - salan chicken, rice, naan, bahji

Bed - 2 boiled eggs, protien shake

Exercise - Rest

Friday

Weight 12st7 5

Breakfast - Protien shake

Lunch - Bacon Sandwich

Late Lunch - Pasta pot, crisps, diet coke

Dinner - Gammon and chips, lager, shots in Yarm

Bed - Pizza

Exercise - Rest

Saturday

Weight 12st7 5

Food porn day - pizza, pasta, red wine, chocolate peanuts, jelly sweets, orange juice, custard slice.

Exercise - Workout B. Chest Press Incline. 49kg 6reps. Kettlebell swings 55reps, bicep curls 29kg 6reps. And then Cardio Power Insanity DVD.

Sunday

Weight 12st7 5

Food - Lentil bolognese, preotien shake, subway, ice cream, diet coke, chicken with lentil bolognese, protien shake, 2 boiled eggs.

Exercise - Core and Balance DVD by Insanity.