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.