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.