Robbo Reverse. Mass Training. Week 1.

I have joined Grants Gym in Bishop Auckland. For 4 weeks, I hope to do 3 gym sessions and 2 runs each week. In which time I will try to build 6 pounds of muscle. Which will need a combination of weights, aerobic, and diet. The battle to reverse time continues.

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, and Slaley Hall..
3) Mind - Read The Inner Game by W Timothy Gallwey. Incomplete, at page 186 of 239
4) Body - Run 2.5 miles in 18mins15secs. Before October 22nd. 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

In 5 days I have gained 1.104 pounds of Lean Body Mass, 5 pounds to in 23 days.

15/08/2011 – 184 POUNDS – 19.6% BODY FAT – 147.936 POUNDS LEAN BODY WEIGHT - 36.064 POUNDS OF FAT.

19/08/2011 – 184 POUNDS – 19.0% BODY FAT – 149.04 POUNDS LEAN BODY WEIGHT – 34.96 POUNDS OF FAT. 1.104 POUND INCREASE IN LEAN BODY WEIGHT.

MONDAY -

FOOD -

BREAKFAST – DHAL, PROTIEN SHAKE

LUNCH – DHAL

EARLY DINNER – BEEF SALAD

LATE DINNER – PASTA MINCE BOLOGNESE

SNACKS – BEEF, PROTIEN SHAKE

WORKOUT

CHEST PRESS – 40KG, 10 REPS, ISO HAMMER PRESS

PULDOWN – 60KG, 10 REPS, ISO HAMMER STRENGTH

LEG PRESS – 65KG, 12 REPS

SHOULDER PRESS – 30 KG, 8 REPS, ISO SHOULDER PRESS

ABS – 50KG CRUNCH MACHINE

CALF RAISE – 45KG, 20 REPS, CALF MACHINE

BICEPS – 20KG, 15 REPS, BICEP MACHINE

TRICEPS - 15 TRICEP DIPS

TUESDAY -

FOOD -

BREAKFAST – DHAL, 2 BOILED EGGS, PROTIEN SHAKE

LUNCH – DHAL

EARLY DINNER – BEEF SALAD

SNACKS – CHOCOLATE, JELLY SWEETS, PROTIEN SHAKE

CINEMA – CAPTAIN AMERICA – 6/10 – SILLY BUT DECENT

WEDNESDAY -

FOOD -

BREAKFAST – DHAL, 2 BOILED EGGS, PROTIEN SHAKE

LUNCH – DHAL

EARLY DINNER – BEEF SALAD

LATE DINNER – PASTA BOLGNESE AND CHEESE

SNACKS – PROTIEN SHAKE

WORKOUT

CHEST PRESS – 50KG, 9 REPS, ISO HAMMER PRESS

PULDOWN – 70KG, 8 REPS, ISO HAMMER STRENGTH

LEG PRESS – 90KG, 20 REPS

SHOULDER PRESS – 30 KG, 10 REPS, ISO SHOULDER PRESS

ABS – 65KG CRUNCH MACHINE, 12 REPS

CALF RAISE – 60KG, 12 REPS, CALF MACHINE

BICEPS – 20KG, 8 REPS, BICEP REVERSE CURLS

TRICEPS - 18 TRICEP DIPS (3 GOES)

THURSDAY -

FOOD -

BREAKFAST – DHAL, 2 BOILED EGGS, PROTIEN SHAKE

LUNCH – DHAL

EARLY DINNER – CHICKEN SALAD

SNACKS – POPCORN, CHOCOLATE, DIET COKE

CINEMA – THE RISE OF THE PLANET OF THE APES – 8/10 – KILLER MONKEYS GET IN!!

FRIDAY -

FOOD -

BREAKFAST – CHEESE ON TOAST, PROTIEN SHAKE

LUNCH – DHAL

EARLY DINNER – CHICKEN SALAD

LATE DINNER – LAMB STEW, STEAMED VEG, CHEESE

SNACKS – PROTIEN SHAKE

WORKOUT

CHEST PRESS – 50KG, 10 REPS, ISO HAMMER PRESS

PULDOWN – 70KG, 8 REPS, ISO HAMMER STRENGTH

LEG PRESS – 100KG, 20 REPS

SHOULDER PRESS – 30 KG, 10 REPS, ISO SHOULDER PRESS

ABS – 70KG CRUNCH MACHINE, 20 REPS

CALF RAISE – 60KG, 12 REPS, CALF MACHINE

BICEPS – 20KG, 8 REPS, BICEP REVERSE CURLS

TRICEPS - 15KG, TRICEP PULL

SATURDAY -

FOOD – LAMB STEW AND STEAMED VEG, LAGER, PIZZA, CHIPS, CRISPS, WINE GUMS.

FOOTBALL – A MIGHTY WIN FOR THE TOON. EVERYONE SEEMS TO THINK WE WILL STRUGGLE, YET EVERYONE SAYS TEAMS LIKE SUNDERLAND, BOLTON ETC WILL HAVE A GOOD SEASON....THERE WOULD BE MORE TOON PLAYERS IN A JOINT 11 THAN SUNDERLAND PLAYERS. SO WHY WERE SUNDERLAND FAVOURITES ???

SUNDAY -

FOOD – PROTEIN SHAKE, CRISPS, POPCORN, DIET COKE, SUBWAY, GAMMON DINNER VEG AND POTATOES, CHOCOLATE.

CINEMA – COWBOYS AND ALIENS – 7/10 – DECENT FILM, GOOD ALIENS, SO AYE WATCHABLE.

As as a youth you can eat and drink as much as you want....no longer.....shit I am in my 30s......time to be smart -

www.destinyman.com says below........

"Exercise regularly and you can combat the natural decline of your body.
You’re likely to lose 5-15% of your aerobic capacity for each decade after the age of 30. So the rot starts here! But exercise regularly and you can combat this natural decline. What’s more, being physically fit can dramatically reduce men’s deaths from heart disease, even when cholesterol rates are high. Doing the equivalent of four to five 30-minute workouts per week is found to be sufficient to significantly reduce the risk of heart disease.
Those of you who have been regular participants in sports or exercise for the past decade will be faring better than those who have only just decided to take action – but even regular performers may notice a slight decline in performance in the second half of your 30s, as maximal oxygen uptake begins to deteriorate.
How can you maintain your health in your 30s?

It’s all too easy to slip into an exercise comfort zone as you get older – but be prepared to step outside of it regularly. If you want to stay quick, I recommend adding speed work to aerobic workouts. Using weights two to three days a week combats the natural loss of muscle mass as you age, too. Weight training helps to stimulate the release of growth hormone, which regulates body fat storage – thereby keeping your beer belly at bay! Another wise course of action – not just to maintain performance, but to stave off the risk of injury – is to build a strong core."