ROBBO REVERSE. WEEK 10 - DAY 7 - SUMMARY

Another week done. Week 10 complete.

Mixture of feelings this week. Failed my running task, as I didn’t even do the timed run. A bit of a calf strain, people who know me will not be surprised. I will do the run next week, to see if I can actually do the time. However even if I do the run in time, it is still classed as a fail.

I put in 3 really good gym sessions, happy with what I did.....yet lost a bit of lean weight. Not really sure why, must be diet problems. I did have a protein meltdown at the end of last week and the beginning of this week. I ran out of protein shake, and did not order the new batch in time. Maybe that has had an influence.

Spent 3 hours this week reading “Power” by J Pfeffer..... Still enjoying it.

Weekend is shaping up nicely. Yoga, Newcastle United game and then Cinema. Then probably some sort of Sky Football marathon on Sunday.
…......................................................................................................................................................

In weeks 9-13, I will be doing 3 gym sessions and 1 or 2 runs. And a rest day/s.

Work A – Back – heavy and low reps

Work B – Chest and shoulders – heavy and low reps
Work C – Legs and abs – heavy and low reps
Yoga sessions on Sat and Sun.

START WEIGHT – 147.936 LEAN POUNDS

WEEK 1 – 4 = 8.069 LEAN BODY WEIGHT INCREASE – 156.005 LEAN POUNDS

WEEK 5 – 8 = 1.729 LEAN BODY WEIGHT INCREASE – 157.734 LEAN POUNDS

WEEK 9 - 14^th Oct 2011. 193.25 POUNDS – 17.75 BODY FAT – 159.914 POUNDS OF LEAN BODY WEIGHT - 33.336 POUNDS OF FAT – 2.18 INCREASE IN LEAN BODY WEIGHT.

WEEK 10 – 21^st Oct 2011. 194 POUNDS – 17.8 % BODY FAT – 159.468 POUNDS OF LEAN BODY WEIGHT - 34.532 POUNDS OF FAT – 0.446 DECREASE IN LEAN BODY WEIGHT.

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

My Current Short Term Goals -

Body - To build 6 pounds of lean muscle in 4 weeks, between Gym Weeks 9-13.
Body – Work up to 10 chin ups and 5 pull ups by week 17. Currently can do 6 and 2 respectively in week 10, pretty lame maybe but that’s all I can do at the minute.
Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete. 3 games played at Mercer George Washington, South Shields and Slaley Hall..
Mind - Read - Jeffrey Pfeffer - "Power: Why some people have it, and others don’t"

My Current Long Term Goals -
Body - To get to 10% body fat.
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.

Failed goals -

Body – to build 6 pounds of lean muscle in 4 gym weeks (week 5-8) – only gained 1.729 pounds of lean muscle.
Body - Run 2.5 miles in 18mins15secs. Before October 22nd. Start time 22mins37secs. PB 18mins41secs. Failed because I didn’t even do the run !!!! Not a good way to fail. Had a calf strain this week, so couldn’t do it. So I will try again next week to see if I can do it....but officially its a fail weather I can do it or not.

ROBBO REVERSE. WEEK 10 - DAY 6 - GYM DAY

Think I have done ok in the gym this week. Tried to increase the weights that I lifted the week before. So hoping for a good weigh day tomorrow. Went for a nice run on Tuesday, and surely must have put a bit of muscle on - so the diet will be the key – so I ll wait and see what the body fat is like tomorrow.

I ll report all in tomorrows weekly summary.

I also spent another lunch break reading from “Power – why some people have it and others dont?” by J Pfeffer. NB this is organisational and political power not body strength. Its a good read, anyone who has worked in an office should read this book.

Today's Food -

Breakfast – lentils, boiled egg, protien shake
Lunch – lentils
Early dinner – salad
Late dinner – veg stew, bread
Snacks – bread, cheese spread, oat bar, orange, banana

Today's exercise

Gym – Legs and abs
Squat machine – 80kg (+30kg), 10/10/10 reps – Total reps 30 (-6 reps)
Standing leg press – 80kg (0), 12/12/12 reps – Total reps 36 (+6)
Seated leg press – 190kg (70kg), 10/10/10 reps – Total reps 30 (-15)
Seated calf raise – 70kg (+10kg), 8/6 reps – Total reps 14 (-22 reps) Slight calf strain from running caused problems.
Abs – Hanging crunch – 12/12/12 reps
Standing side crunch – 15kg, 50 reps

Yesterdays exercise

Gym – Chest and shoulders
Chest press – hammer machine – 75kg(+5kg), 6/5/4 reps – Total reps 15 (-3)
Decline chest machine – 140kg (+60kg), 7/7/7 reps – Total reps 21 (-27)
Free weight incline chest press – 45kg (+5kg), 6/5/4 reps – Total reps (-3)
Shoulder press – hammer machine – 50kg (0), 5/5/4 reps – Total reps (-2)
Cable cross over – 40kg 10 reps, 50kg 7 reps, 60kg 10 reps
Shrug – 65kg (0), 12/12/12 reps – Total reps 36 (0)

ROBBO REVERSE. WEEK 10 - DAY 4 - RUNNING DAY

Been for a run today. The founding fathers of the Roberts Running Club. Me and Gibbo only. A good solid 2.5 mile run.

Sitting done with Heather now to watch one of my new found man crushes Ryan Gosling in “Blue Valentine” only 15 minutes in and you just know its not gonna have a happy ending. Gosling, Bale and Hardy are the new holy trinity of acting

Exercise – run – 2.5 miles

Today food -

Breakfast – lentils, boiled egg, protein shake
Lunch – lentils
Early dinner – salad
Late dinner – veg stew, bread
Snacks – peanuts, milk, oat bar, orange, banana

ROBBO REVERSE. WEEK 10 - DAY 3 - GYM DAY

Had a good weekend.

Started my Yoga campaign. Not bothered about the spiritual side, only the flexibility side. Heather and I did our first DVD – Yoga for Dummies. Seen as I thought I would be terrible, but I nailed it. Thanks a lot Shaun T, the Insanity stretching sections are basically Yoga. So I had a better grounding than normal. We did the DVD again on Sunday morning. We have a more advance DVD once we have done the easy one a few times.

Sunday was cool. Went to Redhouse on the Quayside for Sunday lunch, a couple of beers and then the NUFC match. A good draw against Spurs, thought we could have nicked a win at the end.

Looking forward to my exercise week. Think I have devised a good weight lifting program, so should be a good remaining 3 weeks. Plus need to push the running a bit more. Then the new aged Roberts will do a couple of Yoga sessions at the weekend.

Also read a bit of my book – The Power by Pfeffer. Read about how to establish power bases in organisations. Good stuff.

Today’s exercise – Workout A – Back

Chin up – 7 reps (plus 2 reps)
Pull up – 1 rep (minus 1 rep)
Pulldown – 95kg (plus 5kg) – 7/6/5 reps – total 18 reps (plus 1 rep)
Cable row – 75kg (plus 5 kg) – 10/10/10 – total 30 reps (plus 12 reps)
One arm row – 20kg (plus 5kg) – 12/10/10 – total 32 reps (minus 10 reps)
Upright row – 40kg (plus 5kg) – 8/8/6 – total 22 reps (same reps)

Today’s food -

Breakfast – lentil mix, milk
Lunch – Beef stew
Early Dinner – salad
Late dinner – veg stew
Snacks – protein bar, banana, protein shake

ROBBO REVERSE. WEEK 9- DAY 7 - SUMMARY - Weekly Review

Went for a run today. With Gibbo and Stu. 2.5 miles. Tough going, my legs were dead. Its a fu**er doing a run the day after a Brutal Leg Workout at the Gym.....but you just gotta do it.

The Roberts Running Club is going strong.....ish.

There are only 3 people on the Roberts Running Club text list -

Gibbo – always turns up when he can.
Stu – a surprise new addition. He seems keen at the minute. He has ran twice with us this week. He needs to keep it going though, its tough for him as he is a little off the pace at the minute. However if he keeps it up and buys some trainers he will be fine....oh and cuts out 3 take aways a week.
Holla – hopefully he gets back into it, he hasn’t ran with us for a couple of weeks.

People Exiled from the Roberts Running Club -

John Foster – has turned me down at least 3 times, so he is out unless he grovels back.
Jonny Carver – he has been running by himself, so I thought I would give him the benefit of the Running Club. He turns me down. Also I have just seen him walking to the co op in his Marty McFly puffer jacket and white shorts.....in October.....mega exiled.
Curly and Ian – invited them along, to see if they wanted to start with Stu. They were clearly not interested, but I ll pretend that they were but I exiled them.....Power of the Club !!!!

Anyway like I said I bumped into Jonny Carver, the local Internet TV sensation. Apparently he is attending a Comedy night tonight....where you ask, Metro Arena, The Town Hall. Oh no Coronation Street in Crook, someone’s house. Yes a Comedy night in someone’s house. To a celebrity...a normal night, to me fricking hilarious.

Back to the reversing of age.

Today’s Food -

Breakfast – dhal, boiled egg, milk
Lunch – dhal
Early dinner – turkey salad
Late dinner – beef stew
Snacks – wine, protein bar, 2 bananas, jelly snakes

In weeks 9-13, I will be doing 4 gym sessions and 1 or 2 runs. And a rest day/s.

Work A – Back – heavy and low reps
Work B – Chest and shoulders – heavy and low reps
Work C – Legs and abs – heavy and low reps
Work D – All body – light and high reps

START WEIGHT – 147.936 LEAN POUNDS

WEEK 1 – 4 = 8.069 LEAN BODY WEIGHT INCREASE – 156.005 LEAN POUNDS
WEEK 5 – 8 = 1.729 LEAN BODY WEIGHT INCREASE – 157.734 LEAN POUNDS

WEEK 9 - 14^th Oct 2001. 193.25 POUNDS – 17.75 BODY FAT – 159.914 POUNDS OF LEAN BODY WEIGHT - 33.336 POUNDS OF FAT – 2.18 INCREASE IN LEAN BODY WEIGHT.

Happy with the 2.18 pound increase in Lean Muscle. Means I only have 4 pounds to increase in 3 weeks. I will be very pissed if I fail this goal. I calculate lean mass by – my weight in pounds, minus my body fat. So 193.25*0.1775=159.734.

My Current Short Term Goals -
1) Body - To build 6 pounds of lean muscle in 4 weeks, between Gym Weeks 9-13.
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.

Failed goals -

Body – to build 6 pounds of lean muscle in 4 gym weeks (week 5-8) – only gained 1.729 pounds of lean muscle.

ROBBO REVERSE. WEEK 9 - DAY 6 - GYM DAY

Went to the Gym today for a leg workout. I hate leg workouts, brutal. However as everything I read tells me big muscle moves are vital, so I am just gonna have to suck it up.

Will be weighing myself tomorrow, so hopefully some progress is made.

Also found out today, a multiple time Northumberland Strongest Man winner works out at our Gym. Cool. He was doing a leg work out aswell, now he did a proper workout !!! Wow what he was lifting was crazy !!! I stalked him from afar when I was working out, to get some tips.

Exercise – Gym

Squat machine – 50kg, 12/12/12 reps

Standing leg press – 80kg, 10/10/10 reps

Seated leg press – 120kg, 15/15/15 reps

Calf raise – 60kg, 12/12/12 reps

Russian twist – 10kg, 20/20/20 reps

Hanging crunch – 10/10/10 reps

Food -

Breakfast – dhal, boiled egg, protein shake

Lunch – dhal

Early dinner – turkey salad

Late dinner – Beef stew

Snacks – boiled egg, milk

ROBBO REVERSE. WEEK 9 - DAY 5 - GYM DAY

Chest and Shoulder work out at the Gym today. Felt good. I am liking this plan I have set out for these 4 weeks. Although they take a bit longer than anticipated.

The #SeriouslyStackedStudent was at the gym today. Looks just a normal dude in a hoodie, but in a T-Shirt he looks ripped. This is the path I want to go down. I don’t have the body type to be a massive Brock Lesnar type meathead, and neither would I want to....but lean and mean is on the cards.

Read a few pages of the “Power” book I have previously mentioned. I have been a bit slack with my reading the last couple of weeks, need to make more effort.

Exercise – Gym
Chest press machine – 70kg, 7/5/5 reps
Decline chest press – 80kg, 18/15/15 reps
Incline chest press – 40kg, 8/7/6 reps
Shoulder press – 50kg, 6/4/4 reps
Trap raise – 20kg, 12/11/9 reps
Shrug – 65kg, 12/12/12 reps
Push ups – 10

Food -
Breakfast – dhal, boiled egg, protein shake
Lunch – dhal
Early dinner – turkey salad
Late dinner – cowboy hotpot, bread
Snacks – 2 bananas, oat bar, milk, boiled egg

ROBBO REVERSE. WEEK 9 - DAY 4 - RUNNING DAY

Went for a run today, just over 3 miles.

Ran with Gibbo and Stu. It was Stu's first time, so we went at a reasonable pace so Stu could have a good run. Stu did well, ran for around 2 miles. Then we left Stu for the final leg of the run and stepped up the pace a bit.

Gonna go to the Gym on Weds (Chest) and Thurs (Legs), then another run on Friday. Gym with Heather on Sat for an easy all body work out.

Today’s food -

Breakfast – Dhal, boiled egg, protein shake
Lunch – Dhal
Early dinner – Pork salad
Late dinner – Cowboy hotpot
Snacks – banana, oat bar, boiled egg, milk

ROBBO REVERSE. WEEK 9 - DAY 3 - GYM Day

First day proper of my 4 week plan, week 9-13 of my Age Reverse programme.

For the next 4 weeks I will be doing 3 gym sessions.

Workout A – Back

Workout B – Chest and Shoulders

Workout C – Legs and Abs

This will be based around going heavy, with a target of 7 reps per set. Tempo will be 1 secs for the push and 4 secs for the lower of the exercise. 3 sets. 3 min rest between sets.

There will be a Workout D on a Saturday, this will be an all body exercise I will be doing with my girlfriend to help and encourage her goals. I will go light with a greater number or reps at a higher tempo.

Currently using a All in One supplement – USN Muscle Fuel Anabolic

I will also try for 2 runs a week.

Today’s Food -

Breakfast – Lentills, boiled egg, protein shake
Lunch – Dhal
Early Dinner – Pork salad
Late Dinner – Shepherds Pie and bread
Snacks – milk, boiled egg

Exercise – Gym

ChinUp – 5
PullUp – 2
Pulldown – iso – 90kg – 6/6/5 reps
CableRow – 70kg – 8/8/7 reps
OneArmRow – 17.5kg – 14/14/14 reps
UprightRow – 35kg – 6/8/8 reps

ROBBO REVERSE. WEEK 8 - DAY 7 - SUMMARY

Crap on a stick.

I have failed my 4 week target of gaining 6 pounds of Lean Muscle. Only gained 1.729 pounds. Haha that’s pitiful I know. Very disappointing, considering my 8.069 increase in the first 4 week block.

Right my analysis (or read “excuses”). Week 5 was a normal work out week, and felt good in Week 8. However had man flu in weeks 6 and 7, plus had a sore neck in week 7. So I went to the gym less, and when I did go I wasn’t at 100%. Plus was I was ill I did not eat as well as I should have.

So here's hoping I have a full 4 week period to work in, coming up.

What was interesting is that good and bad weeks don’t seem to have immediate effects. Seems to be a 1-2 week lag from how hard you have worked in that week and when the results show.

I also have not been for enough runs in this 4 week block, need to correct that going forward. As I do need to make better in roads into my body fat whilst eating enough to build muscle.

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

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.

START WEIGHT – 147.936 LEAN POUNDS

WEEK 1 – 4 = 8.069 LEAN BODY WEIGHT INCREASE – 156.005 LEAN POUNDS

WEEK 5 – 8 = 1.729 LEAN BODY WEIGHT INCREASE – 157.734 LEAN POUNDS

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.

WEEK 8 - 7^th Oct 2011. 190.5 POUNDS – 17.2% BODY FAT – 157.734 POUNDS OF LEAN BODY WEIGHT - 32.766 POUNDS OF FAT – 2.342 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 9-13.
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.

Failed goals -

Body – to build 6 pounds of lean muscle in 4 gym weeks (week 5-8) – only gained 1.729 pounds of lean muscle.

ROBBO REVERSE. WEEK 8 - DAY 4

WEEK 8 – DAY 4 – 4^th October 2001

Another good gym session today. Worked on the Back half of the Roberts today. Aching a bit, as are the guns !!! Which are like 2 hand guns at the minute...but will end up like the gun from Predator....”if it bleeds....we can kill it”.

Last day of work for the week mawhahahaha.

Rest of the week should be fun, exercise wise – we are looking at – golf, gym, running and badminton. As well as a cinema day – hopefully watching Drive (Ryan Gosling is close to going on the actors list), Crazy stupid love (chick flick probably but I like Gosling and Carrell), Shark Night 3D (no bad film that features a Shark....fact), and The Debt (the sensible film film of the session). Also throw in the England game and a night out around Durham.... plus Night of Champions and Hell in the Cell.

FOOD

BREAKFAST – SHEPHERDS PIE
LUNCH – VEGTABLE THAI CURRY, BEEF JERKY, FRUIT OAT BAR
EARLY DINNER – GAMMON SALAD
DINNER – SHEPHERDS PIE, BREAD
SNACKS – PROTIEN SHAKE, 2 BOILED EGGS, WHISKEY

EXERCISE

GYM
LAT PULL DOWN – 90KG, 6 REPS
LEG PRESS – 170KG, 10 REPS
CABLE ROW – 60KG, 10 REPS
CALF RAISE – 55KG, 15 REPS
UPRIGHT ROW – 35KG, 12 REPS
AB CRUNCH MACHINE – 80KG, 12 REPS
BICEP CURLS – 20 KG, 10 REPS

ROBBO REVERSE. WEEK 8 - DAY 3

WEEK 8 – DAY 3 – 4^th October 2001

Arrgh getting back on it this week. Necks still a bit sore, still have the remnants of a cold. But felt strong today, enjoyed my work out. Even though I enjoyed it, I still wish I had a gym buddy. Sometimes you need that bit of help, that could be on the last rep or a whole gym session...but still enjoying my loner sessions !!!

Good week of work outs, golf and cinema on the cards this week. Just 1 more day of work to go, before a chill week.

FOOD

BREAKFAST – SHEPHERDS PIE
LUNCH – VEGTABLE THAI CURRY, PLOUGHMANS LUNCH SANDWICH, CRISPS, ORANGE JUICE
EARLY DINNER – GAMMON SALAD
DINNER – SHEPHERDS PIE, BREAD
SNACKS – PROTIEN SHAKE

EXERCISE

GYM
CHEST PRESS – 50KG, 15REPS
LEG PRESS – 170KG, 20 REPS
DECLINE CHEST PRESS – 40KG, 15REPS
CALF RAISE – 70KG, 10 REPS
SHOULDER PRESS – 50KG, 6 REPS
ABS – 80KG, 12 KG
TRICEPS PULLDOWN – 20KG, 10 REPS
SHRUG – 60 KG, 15 REPS