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.

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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.

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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.