Robbo Reverse. Mass Training. Week 2.

SECOND WEEK COMPLETED, 3 GOOD GYM SESSIONS, AND 2 SOLID RUNS.

ENJOYING TRYING TO MIX IT WITH THE MEATHEADS !!

READ PREVIOUS BLOGS ON WHY AND HOW I BELIEVE I CAN REVERSE TIME........

"Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning."- Thomas Jefferson

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..
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

3) Mind - Read The Inner Game by W Timothy Gallwey. Good book, useful tips for golf. Also used some of concentration techniques for running. Plus in general life terms it makes a lot of sense. Review at the end of the blog.

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.

26/08/2022 – 184.5 POUNDS – 17.7% BODY FAT – 151.8435 POUNDS LEAN BODY WEIGHT - 32.6565 POUNDS OF FAT. 2.8035 POUND INCREASE IN LEAN BODY WEIGHT. 3.9075 INCREASE IN LEAN BODY WEIGHT SINCE BEGINNING OF 4 WEEK PERIOD.

JUST READ A SCARY FACT - CHARLES POLIQUIN SAYS, TO GET A 2CM INCREASE ON THE UPPER ARMS, YOU NEED TO PUT ON AROUND 11 POUNDS OF MUSCLE ON YOUR ENTIRE BODY. SO THOSE THINKING OF GOING TO THE GYM AND GETTING A MASSIVE GUNSHOW EARLY DOORS, YOU ARE MISTAKEN......DAMMMMM !!!

MONDAY -

FOOD -

BREAKFAST – LENTIL BOLOGNESE, 2 EGGS, PROTIEN SHAKE

LUNCH – LENTIL BOLOGNESE

EARLY DINNER – CHICKEN PASTA, CRISPS, APPLE JUICE

LATE DINNER – PASTA MINCE BOLOGNESE CHESE

SNACKS – 2 EGGS, PROTIEN SHAKE

WORKOUT

CHEST PRESS – 55KG, 7 REPS, ISO HAMMER PRESS

PULLDOWN – 75KG, 6 REPS, ISO HAMMER STRENGTH

LEG PRESS – 120KG, 20 REPS

SHOULDER PRESS – 35 KG, 8 REPS, ISO SHOULDER PRESS

ABS – 70 KG CRUNCH MACHINE, 12 REPS

CALF RAISE – 60KG, 15 REPS, CALF MACHINE

BICEPS – 20KG, 12 REPS, BICEP MACHINE

TRICEPS – 20KG, 8REPS, PULLDOWN

TUESDAY -

FOOD -

BREAKFAST – LENTIL BOLOGNESE, 2 EGGS, PROTIEN SHAKE

LUNCH – LENTIL BOLOGNESE

EARLY DINNER – GAMMON SALAD

LATE DINNER – PASTA MINCE BOLOGNESE CHEESE

SNACKS – 2 BOLIED EGGS, MILK

WORKOUT – 4 MILE RUN

WEDNESDAY -

FOOD -

BREAKFAST – LENTIL BOLOGNESE, 2 EGGS, PROTIEN SHAKE

LUNCH – LENTIL BOLOGNESE

EARLY DINNER – HAM SALAD

LATE DINNER – PORK STEW, VEG, BEANS

SNACKS – 2 EGGS, PROTIEN SHAKE

WORKOUT

CHEST PRESS – 55KG, 8REPS, ISO HAMMER PRESS

PULDOWN – 75KG, 8REPS, ISO HAMMER STRENGTH

LEG PRESS – 120KG, 20REPS

SHOULDER PRESS – 35KG, 11REPS, ISO SHOULDER PRESS

ABS – 75KG CRUNCH MACHINE, 12REPS

CALF RAISE – 60KG, 12REPS, CALF MACHINE

BICEPS – 25KG, 8REPS, BICEP REVERSE CURLS

TRICEPS - 20KG, 8 REPS, PULLDOWN

THURSDAY -

FOOD -

BREAKFAST – LENTIL BOLOGNESE, 2 EGGS, PROTIEN SHAKE

LUNCH – LENTIL BOLOGNESE

EARLY DINNER – HAM SALAD

LATE DINNER – PORK STEW, VEG

SNACKS – PROTIEN SHAKE, 2 EGGS
WORKOUT - RUN 4 MILES

FRIDAY -

FOOD -

BREAKFAST – LENTIL BOLOGNESE, 2 EGGS, PROTIEN SHAKE

LUNCH – LENTIL BOLOGNESE

EARLY DINNER – HAM SALAD

LATE DINNER – PASTA BOLOGNESE MINCE

SNACKS – WINE, 2 EGGS

WORKOUT

CHEST PRESS – 55KG, 8 REPS, ISO HAMMER PRESS

PULDOWN – 60KG, 10REPS, ISO HAMMER STRENGTH

LEG PRESS – 120KG, 20 REPS

SHOULDER PRESS – 35KG, 10 REPS, ISO SHOULDER PRESS

ABS – 75KG CRUNCH MACHINE, 12 REPS

CALF RAISE – 60KG, 12 REPS, CALF MACHINE

BICEPS – 25KG, 8 REPS, BICEP REVERSE CURLS

TRICEPS - 20KG, 8 REPS, PULLDOWN

SATURDAY -

FOOD – PAIN AU CHOCOLAT, BAGUTTES, CAMEMBERT, HAM, BEEF BEEF STEW, MASH, ROASTED TURNIP, CHERRY PIE AND CREAM. 2 BOTTLES OF RED WINE

SUNDAY -

FOOD –

FRIED EGG SANDWICH, LAGER, CHEESEBURGER, COFFEE, TWIX, BAGUETTE, BEEF STEW, BOTTLE RED WINE, CHOCOLATE.

..................................................................................................................................................................
Book review from Amazon below -----

For all those minds too full of swing thoughts and tips, 6 Sep 2003

By

A. Creigh (Milnathort, Scotland) - See all my reviews
(REAL NAME)

This review is from: The Inner Game of Golf (Hardcover)

I have been playing golf for 18 years and like many golfers have always thought that technique was the key thing to learn. People say that golf is 85% mental and I couldn't see how when I struggled to make decent contact with the ball on a regular basis. (I have had a handicap of 19-21 for 8 years). I have read many mainstream books and videos by the likes of David Leadbetter on the mechanics of golf, I have tried lessons from top golf pros, all maner of videos from lesser known people in the states and a number of swing gizmos with little change.
Here is a book with a different approach to the whole idea of playing golf. According to the author, most bad shots in golf are caused by tension. This stops our muscles from working properly in the swing and is the cause of all sorts of faults. Tension is caused by fear, which in turn is caused by doubt in one's ability.
Then there's the little inner voice a lot of us have nagging away while we play telling us to watch out in case we muck up the next shot like we did last time. Timothy Galwey calls this voice Self 1 which is constantly interfering with Self 2, the rest of our body/mind combination.
If we can distract self 1 so that he/she stops doubting us we reduce the fear, reduce the tension and play better. The author suggests various approaches which are manily centered on becoming more aware of the clubhead's position during the swing.
Another great notion is that of not trying. Instead of trying really hard to follow the latest tip or swing thought from our friends, pro or golf magazine, Mr. Gallwey advocates not trying but instead simply observing. For instance, in the medal this morning, I was rather keyed up and played nervously and therefore inconsistently for the first 7 holes. Around the 6th I decided to just become aware of whether my swing was smooth or not. I didn't try to swing any particular way or have any swing thoughts. Suddenly my game came alight - I par'd the 8th, then the 9th, then the 10th, 11th, 12th and 13th. The scores didn't stay that good for the last 5 holes but this approach definitely shows potential.
I don't think you can manage without some technical knowledge and lots of practice, but there's a way to aquire the knowledge and practice and a way to use it on the course. This book is the best I have read on this whole genre of 'just do it' type golf.