Robbo Reverse. Mass Training. Preview.

Sands of Time can not be stopped but they can certainly be slowed, and maybe throw a few grains back in there for a while.

See previous blogs for the reasons behind it all.

I have ended my Hybrid Training Program. There was to much going on.....

"It is vain to do with more what can be done with less" William of Occam (c. 1288 - 1348)

My Current Short Term Goals - 
1) Body - To build 6 pounds of lean muscle in 4 weeks, starting 15th Aug.

2) Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete. 2 games played at Mercer George Washington.

3) Mind - Read The Inner Game by W Timothy Gallwey. Incomplete, at page 131 of 239
4) Body - Run 2.5 miles in 18mins15secs. By October 22nd, running only once a week. Start time 22mins37secs. PB 18mins41secs.
My Current Long Term Goals -
1) Body - To get to 10% body fat.
2) Body - To master my abs ! with a Six Pack 

Completed Goals -

1) 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.

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

 

I have amended by workout week. Weights and Insanity DVDs were too hard, also 60 day plans are to inflexible.

 

Regarding Body goals. I will set 4 weekly plans now, with greater flexibility and short term goals.

 

Next week I will start a 4 week plan to gain 6 pounds of lean mass.....nb not 6 pounds in weight. It is my weight minus my body fat. For example last week I was 182 pounds @ 18.6% body fat. So 34 pounds of fat. So my lean body mass is 148 pounds. I will weigh myself and take my body fat % every Friday.

 

To start with a standard week will be 2 gym days, 2 runs and 3 rests.

 

Gym days will be taken from The Geek to Freak chapter from The 4 Hour Body by Tim Ferriss.

Chest Press

Pulldown

Rest

Leg Press

Shoulder Press

Abs

Calf Raise

Biceps

Rest

Triceps

1 Set of each, at 5/5 count, to failure ideally at 7 reps. Each session aim for a 4.5kg increase for big moves, 2.5kg on isolation moves. This can be done in less than 30 mins, not taking into account the gym being busy.

 

I have learnt I will need to be flexible with the Gym days and therefore fit the runs and rests around them. A lot of data suggests that if you workout before your muscles have repaired, it will slow growth. This is especially important as I am doing 1 full body workout plan.

 

My diet will be based on the Slow Carb Plan from Tim Ferriss. With added White Carbs on workout days, Protein shakes daily, 1 litre of semi-skimmed milk a day, 4 boiled eggs daily.

 

Fun begins 15th August.........