Robbo Reverse 2.0 - The Mysteries of Age Reverse

Robbo Reverse 2.0 – The Mysteries of Age Reverse

I had a sports massage last week, in the hope that it would resolve my sore neck issue. Apparently I am prone to sore necks because of my desk job, the slouching over the computer has been coupled with the fact my pecs are naturally stronger than my lats. My front delts are also stronger than my rear delts. All this has resulted in me having rounded shoulders….meaning my chest is pulling my shoulders forward, which is puling my chin forward, which is putting strain on my neck. So she worked out stiffness in my neck and shoulders, and I am going back for a session next week. Then after that, I need to build up my rear delts / rotator cuffs, as well as doing a few stretching exercises and remembering to try to sit up straight. My Yoga should help in the long run also.

Apart from the above, it now all about 10% Body Fat and how to get there whilst maintaining and indeed building muscle still. Although its nothing to stress about at the minute, not too concerned with results until after xmas….but I ll still be working hard in the Gym and at Yoga. Which is especially important as I am doing no cardio what so ever until the winter months are over.

I must also confess I am enjoying the TED Conference Website…….mega geeky I know. I also enjoy The Economist articles, I used to enjoy reading the magazine, but it was too time consuming and expensive for a weekly publication.

Also found a new social media Iphone app called OINK! It was created by Kevin Rose aka fame from Tim Ferriss’ “The Random Show”. If only Google had brought this out instead of the rather lame Google+ and they might have given Facebook some competition.

Short Term - Week 17 Goals – 03/12/2011 to 09/12/2011

4 Gym sessions – my own devised program based around 5*5 - 5 reps for 5 sets. COMPLETED

0.33% decrease in Body Fat. So target is  18.43%. COMPLETED, increased a bit but still under the ceiling – 17.75%

Continue reading “Power” by Jeffrey Pfeffer. FAILED – haven’t had time to read this week

Watch 2 articles from the Website – TED conferences. COMPLETED. Enjoying this website.

Read the 6 free weekly articles from my The Economist Iphone app. FAILED, haven’t had time to read this week, or haven’t made the time.

NEW WEEK

SHORT TERM GOALS – WEEK 18 – 10/12/2011 – 16/12/2011

4 Gym sessions – my own devised program based around 5*5 - 5 reps for 5 sets.

2 Yoga sessions from my Total Yoga DVD.

0.3% decrease in Body Fat. So target is 18.10%.

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.

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. Did 4 gym sessions this week towards building the required muscle. Currently at the end of Gym week 17.

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. Did a chin up set on Wendesday, managed 5, 5, 5, 3, 1 with a minute rest between sets. Not sure 20 chip ups was a realistic target, but I will continue.

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. No work done towards this goal, this week.

Long Term - Goals

Achieve and maintain 10% Body Fat by Gym week 44. Start 19.4% on gym week 15. Currently 17.75%, gym week 17.

Date	Weight/lbs	Body Fat %	Lean Body Mass/lbs	Target Body Fat %
18/11/2011	197	19.40%	158.78	19.40%
25/11/2011	199	16.30%	166.56	19.08%
02/12/2011	199	16.30%	166.56	18.75%
09/12/2011	200	17.75%	164.50	18.43%

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.