ROBBO REVERSE. WEEK 7 - DAY 7 - SUMMARY

30th September 2011

I am fricking confused. Worked out on Monday. Decent session. Went for a run on Tuesday. Slept funny and have had a stiff neck since. Meaning I had a poor work out on Wednesday, couldn’t go for a run on Thursday, and opted out of the gym on Friday (today). Also as I have been feeling sorry for myself, I have eating a bit poorly this week. This is coupled with man flu last week which also meant missed and less than full capacity work outs, and poor diet compared to what I planned on. So last week I pretty much kept the same +0.6 lb increase. This week a +2.885 lb increase in lean mass....how I don’t know.....but I have a feeling it might bite me on the ass in next weeks figures.

In the last 3 weeks, 5.4132 lb increase in lean body weight. Meaning I only need to put on 0.6lb of muscle next week. On paper more than achievable. However I am not all that confident.

Especially as I have somehow gained man flu again.... however I have the perfect antidote. Glenlivet 12yr single malt. 1/3 off in tesco, £20 bargain.
…........................................................................................................................................................

In weeks 4 – 8. I will have 2 workouts A and B. They will be based around 8 individual exercises per work out. One set at a slow pace, ideally 5/5 second count for 7 reps. Then a second set at normal pace for as many as possible.

WEEK 1 – 4 = 8.069 LEAN BODY WEIGHT INCREASE

WEEK 5 – 16^rd Sept 2011. 192.75 POUNDS – 18.1 % BODY FAT – 157.862 POUNDS OF LEAN BODY WEIGHT - 34.888 POUNDS OF FAT – 1.857 INCREASE IN LEAN BODY WEIGHT.

WEEK 6 - 23^rd Sept 2011. 192.4 POUNDS – 18.3% BODY FAT – 157.1908 POUNDS OF LEAN BODY WEIGHT - 35.2092 POUNDS OF FAT – 0.6712 DECREASE IN LEAN BODY WEIGHT.

WEEK 7 - 30^th Sept 2011. 191.25 POUNDS – 16.3% BODY FAT – 160.076 POUNDS OF LEAN BODY WEIGHT - 31.174 POUNDS OF FAT – 2.885 INCREASE IN LEAN BODY WEIGHT.

…..........................................................................................................................................................

My Current Short Term Goals -
1) Body - To build 6 pounds of lean muscle in 4 weeks, between Gym Weeks 5-8.
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.
5) Mind - Read - Jeffrey Pfeffer - "Power: Why some people have it, and others don’t"

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 -

Mind – read “The 4 hour work week” by Tim Ferriss. Brilliant book about outsourcing and mini-retirements.

Mind – read “The 4 hour body” by Tim Ferriss. Brilliant squared. Anything you wanna do with your body the tips are here – lose weight – gain weight – build muscle – run far – run fast – swim – anything its here.

Body – run 2.5 miles in 18m45s. Completed in 4 of the 9 week target in 18m41s.

Mind – read “The inner game of golf” by W. T. Gallwey. Good book about the mental side of gold and how it effects the physical game. Comes in useful when running too.

Body – Build 6 pounds of lean muscle in 4 weeks, Gym weeks 1-4. gained 8.069 of lean body weight.

ROBBO REVERSE. WEEK 7 - DAY 6

WEEK 7 – DAY 6 – 29^th September 2011

As mentioned yesterday, I have a stiff neck. Probably from sleeping. I learnt from my mistake of training when injured, so I have rested today. Whilst my neck was better than yesterday, its still sore. I should be able to get back into the gym tomorrow. Tomorrow is also summary day as well, so I ll take my weight, body fat etc and see how I am progressing – or not as the case may be.

Every cloud has a silver lining though, as I was out of action and could not go to Poker Night at Bar56 – I decided to watch Killer Elite. People may laugh but I am a fan of the Statham. Whilst it is all well and good all these top draw actors starring in action films like Bale and Brody, I am a firm believer the world needs action stars like Statham....he just makes good solid fun action films – and that is sometimes all you need. Bromance over !!! :-)

FOOD

BREAKFAST – LENTIL BOLOGNESE, 2 BOILED EGGS, PROTIEN SHAKE
LUNCH – CORNED BEEF HASH, TUNA SANDWICH
EARLY DINNER – CHICKEN SALAD
DINNER – SUBWAY
SNACKS –

EXERCISE – REST

ROBBO REVERSE. WEEK 7 - DAY 5

WEEK 7 – DAY 5 – 28^th September 2011

I am an idiot. I woke up this morning with a stiff neck, which got worse during the day. However I was stupid and stubburn enough to still go to the Gym. For a Back/Bicep work out – big mistake. Complete waste of time.

I lifted poorly and after each exercise I was thinking I should stop and go home. However it wasnt until ¾ the way in, that I finally give up. I hope I havent made it worse. If it wasnt for the cold and missed gym sessions last week, I would hope I would have had the sense to skip it today.

You live and learn !!!!

FOOD

BREAKFAST – LENTIL BOLOGNESE, 2 BOILED EGGS, PROTIEN SHAKE
LUNCH – LENTIL BOLOGNESE
EARLY DINNER – CHICKEN SALAD
DINNER – PASTA BOLOGNESE CHEESE
SNACKS – 2 BOILED EGGS, PROTIEN SHAKE

EXERCISE –

WORKOUT A

CHEST PRESS – 80KG, 6 REPS

LEG PRESS – 170KG, 20 REPS
CABLE ROW – 60KG, 8 REPS
CALF RAISE – 45KG, 18 REPS
BICEP – 25KG, 10 REPS

ROBBO REVERSE. WEEK 7 - DAY 4

WEEK 7 – DAY 4 – 27^th September 2011

Been for my first run in nearly 3 weeks. Felt OK … not great. Ran for 4 miles. I need to start taking my runs more seriously, and make sure I am going twice a week. Reason being on the 22^nd Oct 2011 to achieve one one of my short term goals, I have to run 2.5 miles in 18m15s. Fair to say I am behind schedule, so need to up my game.

Shame that with my weight sessions, all I want to do is eat. So need to keep in reasonable cardio, even though my main goals at the moment are lean muscle gain.

FOOD

BREAKFAST – LENTIL BOLOGNESE, PROTIEN SHAKE
LUNCH – LENTIL BOLOGNESE
EARLY DINNER – CHICKEN SALAD
DINNER – PASTA BOLOGNESE CHEESE
SNACKS – 2 BOILED EGGS.

EXERCISE – 4 MILE RUN

ROBBO REVERSE. WEEK 7 - DAY 3

WEEK 7 – DAY 3 – 26^th September 2011

Good workout today, and had a great weekend.

Saturday was cool, spent with Heather – Frankie and Bennies breakfast, John Anderson talk in, an easy 3-1 win against Blackburn, then went to the cinema to watch The Warrior – the best film I have seen this year. Brilliant.

FOOD

BREAKFAST – LENTIL BOLOGNESE, PROTIEN SHAKE
LUNCH – LENTIL BOLOGNESE, DUCK SANDWICH
EARLY DINNER – CHICKEN SALAD
DINNER – CORNED BEEF HASH, MILK

EXERCISE –

GYM
WORK OUT B
CHEST PRESS – 60KG, 9 REPS
LEG PRESS – 170KG, 20 REPS
DECLINE CHEST PRESS – 40KG, 10 REPS
CALF RAISE – 40KG, 30 REPS
SHOULDER PRESS – 50KG, 8 REPS
ABS MACHINE CRUNCH – 12 REPS, BACK CURL
TRICEP PULLDOWN – 25KG, 6 REPS
SHRUG – 50KG, 15 REPS

The above figures are at a slow tempo to failure, then I had a 1 minute break and did 1 set at normal tempo to failure.

ROBBO REVERSE. WEEK 6 - DAY 7 - SUMMARY

Not a good workout week. Started it by sneezing, spitting out phlem and blowing my nose a 1000 times. I was even banished to sleep by myself, possibly due the blocked and runny nose (at the same time), and mucho snoring.
Could not workout Mon, Tue or Weds, but worked out Thur and today.

Due to the cold - I didnt eat as well as I could have - plus worked out less than I should have = first time since I joined the Gym that I lost Lean Body Weight. Pretty pissed off.

So need to work harder in the next two weeks, as I ll have to put on 5 pounds of lean muscle.

I was tempted to up my Gym sessions over the next two weeks, however I am just going to stick to my original schedule but make sure I work hard to achieve my 4 week goal.

2 days of rest then back on it on Monday.

Tomorrow should be a good day, eating out for breakfast, talk-in at Mood with John Anderson, Newcastle United home match, then going to see Warrior on the night at the cinema, with a bite to eat.
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WEEK 1 – 4 = 8.069 LEAN BODY WEIGHT INCREASE

WEEK 5 – 16^rd Sept 2011. 192.75 POUNDS – 18.1 % BODY FAT – 157.862 POUNDS OF LEAN BODY WEIGHT - 34.888 POUNDS OF FAT – 1.857 INCREASE IN LEAN BODY WEIGHT.

WEEK 6 - 23^rd Sept 2001. 192.4 POUNDS – 18.3% BODY FAT – 157.1908 POUNDS OF LEAN BODY WEIGHT - 35.2092 POUNDS OF FAT – 0.6712 DECREASE IN LEAN BODY WEIGHT.

__________________________________________________________________________________
My Current Short Term Goals -
1) Body - To build 6 pounds of lean muscle in 4 weeks, between Gym Weeks 5-8.
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.
5) Mind - Read - Jeffrey Pfeffer - "Power: Why some people have it, and others dont" – 61 pait.

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 -___________________________________________________________________________________

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.

Body - Run 2.5 miles in 18mins45secs. Completed this in the 4th week of my 9 week target. 18Mins41secs

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.

Body – To build 6 pounds of lean muscle in 4 weeks. Gym Weeks 1-4. Gained 8.069 of Lean Body Weight.

____________________________________________________________________________________

APPENDIX -

To understand why I am blogging, you will need to read the "4 Hour Body" by Tim Ferris. However if you cant be bothered, then here is the jist.

Most people who set fitness goals...Fail. The main reason is they have little motivation. After a long day at work it is easy to sit on the couch and not get up. If no one els knows what your goals are then it is easy to make excuses on why you didnt achieve them "ohh I ll start next week!!"

Tim Ferris says you need to A) Make specific short and long term goals B) make these goals know to as many people as possible.

Hence my blog, which I also post to Twitter and Facebook. The theory being you are more likely to put in the work to achieve your goals -  if people you know that people will know if you have failed.

ROBBO REVERSE. WEEK 6 - DAY 7

WEEK 6 – DAY 7 - 23^nd September 2011

Did Workout A today. Still didn’t feel 100% after my man flu. Could be physical or maybe mental, either way I was a bit disappointed with how I trained.

FOOD

BREAKFAST – DHAL, PROTIEN SHAKE
LUNCH – MINCE & DUMPLINGS AND CHIPS
EARLY DINNER – PORK SALAD
DINNER – TURKEY STEW, CHEESE BUNS
SNACKS – RED WINE, CAKE

EXERCISE –

GYM

WORK OUT A

PULLDOWN – 80 KG, 7 REPS
LEG PRESS – 170 KG, 20 REPS
CABLE ROW – 60 KG, 8 REPS
CALF RAISE – 40 KG, 30 REPS
UPRIGHT ROW – 30 KG, 12 REPS
ABS – 30 CRUNCHES
BICEPS – 20 KG, 8 REPS
PULLUPS - 0

The above figures are at a slow tempo to failure, then I had a 1 minute break and did 1 set at normal tempo to failure.

ROBBO REVERSE. WEEK 6 - DAY 6

WEEK 6 – DAY 6 - 22^nd September 2011

Finally got back in the gym today. Throats still a bit grebby, but the man flu is on the wane. Felt a little “off” but tried to lift the same as previously, which I managed but my rep count suffered.

Spent another hour today reading “Power” by Jeffrey Pfeffer. A really good book on the power plays in Companies and Politics. Any one who has ever worked should read this, and even if you haven’t worked before read it any way – just in case you do.

FOOD

BREAKFAST – DHAL, PROTIEN SHAKE
LUNCH – DHAL, TUNA SANDWICH
EARLY DINNER – PORK SALAD
DINNER – TURKEY STEW
SNACKS – MILK, 2 BOILED EGGS

EXERCISE – GYM

WORK OUT B

CHEST PRESS – 60KG, 8 REPS
LEG PRESS – 170KG, 20 REPS
DECLINE CHEST PRESS – 40KG, 8 REPS
CALF RAISE – 30KG, 30 REPS
SHOULDER PRESS – 50KG, 6 REPS
ABS MACHINE CRUNCH – 55KG, 20 REPS
TRICEP PULLDOWN – 20KG, 10 REPS
SHRUG – 40KG, 15 REPS

The above figures are at a slow tempo to failure, then I had a 1 minute break and did 1 set at normal tempo to failure.

ROBBO REVERSE. WEEK 6 - DAY 5

WEEK 6 – DAY 5 - 21^th September 2011

Starting to freak out, been a terrible gym week. I going to have to put about 5 pounds of lean mass on in 2 weeks. I considered upping my gym sessions to 4 each week, but that could be counter productive. I am going to stick to my original plan, but just make sure I work hard in each session.

I have read a few more pages of “Power” by Jeffrey Pfeffer. Just read about the 7 qualities needed to build power – ambition, energy, focus, self knowledge, confidence, empathy, conflict.

FOOD

BREAKFAST – DHAL, PROTIEN SHAKE
LUNCH – DHAL
EARLY DINNER – HAM SALAD
DINNER – BEEF STEW
SNACKS – MILK, 2 BOILED EGGS

EXERCISE – N/A – Wiped out by this damm cold again. Should be ok to get back in the gym tomorrow.

Robbo Reverse Blog: ROBBO REVERSE. WEEK 6 - DAY 4

Robbo Reverse Blog: ROBBO REVERSE. WEEK 6 - DAY 4: WEEK 6 – DAY 4 - 20 th September 2011 Missed another gym session today. Still feeling under the weather. Should be able to get to the gym...

ROBBO REVERSE. WEEK 6 - DAY 4

WEEK 6 – DAY 4 - 20^th September 2011

Missed another gym session today. Still feeling under the weather. Should be able to get to the gym tomorrow hopefully. I will need to make the most of the remaining 2 and a bit weeks I have in this 4 week period to make sure I make my 4 week target; of a 6 pound Lean Body Weight gain.

I have began reading “Power” by Jeffrey Pfeffer. The “Power” in the title is power in the business and political world, not the strength power that the majority of the blog focuses on. Its started well, very interesting. 35 pages in “The people responsible for your success are those above you, with the power to both promote you or to block your rise up the organisational chart.”

FOOD

BREAKFAST – DHAL, PROTIEN SHAKE
LUNCH – MINCE AND BEANS, FRUIT AND OAT BAR
EARLY DINNER – HAM SALAD
DINNER – BEEF STEW
SNACKS – CHOCOLATE

EXERCISE – N/A – Had another day off, still unwell. Should be OK to get back on the exercise train tomorrow....and now for the rest of the week; to get back on track.

ROBBO REVERSE. WEEK 6 - DAY 3

WEEK 6 – DAY 3 - 19^th September 2011

Full of cold today, will be interesting to see how this effects my weekly figures on Friday. Already one Gym session down, and I had to have some Jelly Snakes to make me feel better !!!! Watched a brilliant film yesterday “Tinker, Taylor, Soldier, Spy”, a proper old fashioned slow film, but great acting and story. Also watched “Jane Eyre”, boring, however Michael Fassebender is on my Actors list. So Heather and I have to watch all films he is in....including Period Dramas....damn the Fassebender.

I have began reading “Power” by Jeffrey Pfeffer. 21 pages in and there is already a brilliant quote - “The lesson from cases of people both keeping and losing their jobs, is that as long as you keep your boss or bosses happy, performance really does not matter that much and, by contrast, if you upset them, performance wont save you”

Also props to the Newcastle United this weekend. Should have beat Aston Villa. We played well.

FOOD

BREAKFAST – DHAL, 2 BOILED EGGS, PROTIEN SHAKE
LUNCH – MINCE AND BEANS
EARLY DINNER – TUNA SANDWICH, INNOCENT SMOOTHIE
DINNER – BEEF STEW
SNACKS – JELLY SNAKES, MILK

EXERCISE – N/A – I have a bit of man flu, should have went to the gym today. So will need to catch up later in the week.

Robbo Reverse. Mass Training. Week 3

I turned 31 in May 2011....I cant afford a sports car. So I have taken inspiration from Tim Ferriss (The 4 Hour Body & The 4 Hour Workweek) and have decided I am going to try to reach my genetic potential.

There are whole years for which I hope I'll never be cross-examined, for I could not give an alibi. ~Mignon McLaughlin, The Neurotic's Notebook, 1960

Focus on being productive instead of busy.

~ Timothy Ferriss Quotes from The 4-Hour Workweek

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.
5) Mind - Read - Jeffrey Pfeffer - "Power: Why some people have it, and others dont"

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.

 

LEAN BODY WIEGHT = SCALES WEIGHT - FAT PERCENTAGE

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.

26/08/2011 – 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.

02/09/2011 – 188 POUNDS – 17.6% BODY FAT – 154.912 POUNDS LEAN BODY WEIGHT – 33.088 POUNDS OF FAT – 3.0685 POUND INCREASE IN LEAN BODY WEIGHT. 6.976 INCREASE IN LEAN BODY WEIGHT SINCE BEGINNING OF 4 WEEK PERIOD.

WEEKS FOOS AND EXERCISE BREAKDOWN

MONDAY -

FOOD -

BREAKFAST – PROTIEN SHAKE, CHEESE, HAM, BREAD, POPCORN, FANTA, COFFEE, SWEETS, BEEF STEW, BREAD, MASH, MILK–

WORKOUT

CHEST PRESS – 60KG, 8REPS, ISO HAMMER PRESS

PULDOWN – 75KG, 8REPS, ISO HAMMER STRENGTH

LEG PRESS – 160KG, 20REPS

SHOULDER PRESS – 40KG, 8REPS, ISO SHOULDER PRESS

ABS –75KG CRUNCH MACHINE 12REPS

CALF RAISE – 65KG, 12REPS, CALF MACHINE

BICEPS – 30KG, 7REPS, BICEP MACHINE

TRICEPS - 25KG – 7 REPS – PULLDOWN

ENTERTAINMENT – THE INBETWEENERS MOVIE 5/10, A BIT AVERAGE. FUNNY BITS WERE REALLY FUNNY, BUT THERE WERE NOT ENOUGH OF THEM. CONAN THE BARBARIAN 6/10, PRETTY GOOD BUT SEEN THIS FILM A MILLION TIMES, NOTHING NEW.

TUESDAY -

FOOD -

BREAKFAST – DHAL, 2 EGGS, PROTIEN SHAKE

LUNCH – SHEPHERDS PIE

EARLY DINNER – HAM SALAD

LATE DINNER – STAKE&KIDNEY PIE, PEAS, CHIPS

SNACKS – MILK, EGG

WEDNESDAY -

FOOD -

BREAKFAST – DHAL, 2 EGGS, PROTIEN SHAKE

LUNCH – DHAL

EARLY DINNER – HAM SALAD

LATE DINNER – SHEPHERDS PIE

SNACKS – EGGS, MILK

WORKOUT

CHEST PRESS – 60KG, 14REPS, CHESTPRESS DECLINE

PULDOWN – 80KG, 6REPS, ISO HAMMER STRENGTH

LEG PRESS – 160KG, 20REPS

SHOULDER PRESS – 40KG, 10REPS, ISO SHOULDER PRESS

ABS – 75KG CRUNCH MACHINE, 12REPS

CALF RAISE – 65KG, 20REPS, CALF MACHINE

BICEPS – 30KG, 8REPS, BICEP REVERSE CURLS

TRICEPS - 25KG, 8REPS, PULLDOWN

THURSDAY -

FOOD -

BREAKFAST – DHAL, 2 EGGS, PROTIEN SHAKE

LUNCH – DHAL

EARLY DINNER – FRIED CHICKEN

LATE DINNER - PIZZA

SNACKS – 2 EGGS, MILK

EXERCISE – 4M RUN

FRIDAY -

FOOD -

BREAKFAST – DHAL, 2 EGGS, PROTIEN SHAKE

LUNCH – DHAL

EARLY DINNER – PASTA

LATE DINNER – THAI PORK AND RICE

SNACKS – ORANGE JUICE, CRISPS, PROTIEN SHAKE, LAGER

WORKOUT

CHEST PRESS – 60KG, 8REPS, ISO HAMMER PRESS

PULDOWN – 80KG,8 REPS, ISO HAMMER STRENGTH

LEG PRESS – 160KG, 20REPS

SHOULDER PRESS – 40KG, 9REPS, ISO SHOULDER PRESS

ABS – 75KG CRUNCH MACHINE, 15 REPS

CALF RAISE – 65KG, 20REPS, CALF MACHINE

BICEPS – 25 KG, 10REPS, BICEP REVERSE CURLS

TRICEPS - 25KG, 7 REPS, PULLDOWN

SATURDAY -

FOOD – PIZZA, WINE GUMS, PORK CURRY, PIZZA, CHOCOLATE PEANUTS, WINE

SUNDAY -

FOOD – CHIPS, FRIED EGGS, BREAD BUNS, BEEF SUNDAY DINNER, 2 EGGS, PROTIEN SHAKE, CHOCOLATE.