With Gym week 20 being Xmas week, its just gonna be a case of best case scenario. Going to go to the gym as much as possible and do as much as I can – but sensible eating and drinking is out of the window until the New Year.
Looking forward to festive drinks, going to see NUFC away from home, and I am hopefully coming out of retirement to play a game of festive football. Megs ahoy.
SHORT TERM GOALS – WEEK 20 – 24/12/2011 – 30/12/2011
4 Gym sessions
2 Yoga sessions from my Total Yoga DVD .
0.3% decrease in Body Fat. So target is 17.78%.
Continue reading “Power” by Jeffrey Pfeffer.
Watch 2 articles from the Website – TED conferences.
Read the 6 free weekly articles from my The Economist Iphone app.
SHORT TERM GOALS – WEEK 19 – 17/12/2011 to 23/12/2011
4 Gym sessions 2 Yoga sessions from my Total Yoga DVD . COMPLETED
0.3% decrease in Body Fat. So target is 17.78%. FAILED, BUT NOT STARTING MY PROPER CUT UNTIL THE NEW YEAR
Date | Weight/lbs | Body Fat % | Lean Body Mass/lbs | Target Body Fat % |
197 | 19.40% | 158.78 | 19.40% | |
199 | 16.30% | 166.56 | 19.08% | |
199 | 16.30% | 166.56 | 18.75% | |
200 | 17.75% | 164.50 | 18.43% | |
201 | 19.30% | 162.21 | 18.10% | |
201 | 20.20% | 160.40 | 17.78% |
Continue reading “Power” by Jeffrey Pfeffer. COMPETED, ONLY ABOUT 35 PAGES TO GO.
Watch 2 articles from the Website – TED conferences. COMPLETED
Read the 6 free weekly articles from my The Economist Iphone app. COMPLETED
Mid Term – Goals
Gain 6 pounds of lean body weight in 6 weeks. Gym Weeks 15-20. I define lean body weight as = my actual body weight minus my body fat. ONE MORE WEEK TO BUILD A BIT MORE MUSCLE AND SHED A BIT OF FAT….THE LATER UNLIKELY AS ITS XMAS WEEK.
To be able to do 20 continuous Chin Ups with strict form, by the end of Gym Week 30. I define strict form as = start from a stationary hanging position with full extension, raise chin above bar, pause for 1 second, lower without swaying to start position. My PB at start was 7. I CAN DO 20 CHIN UPS BUT OVER 4 SETS, SO THIS IS A DIFFICULT CHALLENGE.
To be able to do 8 continuous Pull Ups with strict form by the end of Gym week 30. My PB at start was 2. THE WORK I AM DOING ON THE CHIN UPS SHOULD HELP TOWARDS THIS GOAL. I HAVENT DONE ANY SPECIFIC WORK ON THIS, AS IT SEEMS TO HURT MY NECK…. PROBABLY DUE TO POOR FORM .
Long Term - Goals
Achieve and maintain 10% Body Fat by Gym week 44. Start 19.4% on gym week 15. THE SERIOUS CUT TO 10% START IN THE FIRST WEEK OF JANUARY.
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APPENDIX
The reason why I blog is all down to author Tim Ferriss. One of the best ways to stay motivated is to make goals public. So that people are aware if you achieve or fail, which is a powerful motivator.
~~Tim Ferriss ~~ The Four Hour Body ~~ Review ~~
“How do you manage the self-discipline to bear down on learning a skill? Ferriss suggests you begin by treating your new regime as a trial (vowing permanence can be discouraging)--- give it 2 weeks or 5 serious sessions. By that point early rewards from the discipline will keep you going. You have to measure to detect the rewards ("What gets measured gets managed"--Peter Drucker), and score-keeping lets you make your progress a competitive game with others---which becomes its own motivation. Make public bets about your specific goals, where you'll pay painfully if you fail. "Loss aversion" is a surprisingly powerful incentive.”
I will tweet daily regarding my diet and mental and physical workouts. Then every Friday, I will do a summary blog. Regarding weekly goals, and my progress to my Mid and Long term goals. These are personal goals only, and will not include career goals. As Joey Barton the philosopher has found out Twitter/blogs can get you into a lot of trouble in your Job. Plus I find it distasteful.
This blog is called Robbo Reverse. This is about how I can improve my body and mind, aka Age Reversing. I am 31 and I intend to improve and indeed better that age for years to come…..confused ????
The Roberts Definition of Age Reverse.
Obviously I will age, my cells will pack up and I will die. This can not be stopped.
However your fitness age is something completely different. This is quantified by brain functioning, metabolism, cardio health, hormone levels etc
I am 31 years old. So my body is unfortunatley on the decline. A lot of the problems of fitness age, can actually all be slowed – by the very things I am doing at the minute = weight training, yoga and cardio. One instance, as a 31 year old man my testosterone levels will decrease by around 4% a year until they are all gone, which has some various and obvious side effects….poor little Robbo!!! However, weight lifting increases testosterone levels, as your body has to start producing more to help build muscle. In fact most areas associated with declining fitness age, can in fact be slowed and actually improved. So as in my opinion as an above average fitness aged 31 year old, can I slow time – i.e. when I am 40 year old man, could I have a fitness age of a 35 year old. I believe I can, so have therefore slowed time! But can you go further than that? As a 40 year old man, could I have a better fitness age than I do now? Again, Yes I believe I can. Meaning – I have reversed time. There is no reason as a 40 year old for example I couldn’t have a fitness age of 30 or below….. Hence age reverse is possible with warped logic….. But it will take dedication and hard work. Not always my best attributes.
I am currently using the “Power Muscle Burn” Workout System
Basic principle is 4 work outs a week –
Chest and Biceps
Quads and Hamstrings
Shoulders and Triceps
Back and Calves
So for example –
Chest and Bicep Work out entails –
Bench Press – Power – 5 reps 4 Sets
Incline Dumbbell Press – Muscle – 12 reps 3 sets
Cable Crossovers – Muscle - 12 reps 3 sets
Dumbbell Fyles – Burn – 40 reps
Pin Wheel Curls – Power – 5 reps 2 sets
Standing Barbell Curls – Muscle - 12 reps 2 sets
Preacher Curls – Burn – 40 reps
So the Power build ths size, and the Muscle and Burn leans and shapes.