I have streamlined my gym time (always under 45 minutes “to avoid cortisol build and testosterone depletion” – all that science guff), meaning I can fit in 15 minutes of cardio (which I will increase the intensity over time), then I get home and do a short Yoga DVD to relax and recover from my Gym time. Then usually food, glass of whiskey then bed.
I will be following the Simply Shredded method to get down to 10% Body Fat. It’s the most basic and easiest to follow guide I could find. Basically my weight in pounds * 15 – 600kcal = my daily kcal allowance. Whilst getting as close to as possible a split of 40 / 40 / 20 ratio of carbs (slow where possible) / protein / fats.
So I weigh 199.50 pounds today, so my Daily Kcal allowance is 2392.50. Note to self “must remember to include booze!!!!!!!!”
Looking forward to my rest day, as still struggling to shake off a cold. I made the classic gamblers mistake of telling the better half about my Poker win !!!!, so I will now have to fit in a Pizza Hut in my daily kcal allowance on Sunday. So it looks like celery for the rest of the day, and no ice cream at the cinema…..bad times. I am already in the bad books, for in advance refusing to have a Pikey Burger at the Match.
SHORT TERM GOALS – WEEK 23 – 14/01/2012 – 21/01/2012
Saturday – Insanity DVD , Yoga
Sunday – Stressfull Rest – off to watch the match.
Monday – Gym, Cardio and Yoga
Tuesday – Gym, Cardio and Yoga
Wednesday – Gym, Cardio and Yoga
Thursday – Gym, Cardio and Yoga
Friday – Insanity DVD , Yoga
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.
Long Term - Goal
Achieve and maintain 10% Body Fat by Gym week 44 which is 8th June 2012 . Current Week 22 = 22.4%.
CURRENT GYM WORKOUT PROGRAM
TEMPO | LIFT | 1 SECOND |
LOWER | 4 SECONDS | |
PAUSE TENSION | 2 SECONDS | |
REPS | POWER | 5 |
MUSCLE | 10 | |
BURN | 40 | |
CHEST | TYPE | SETS |
BENCH PRESS | POWER | 4 |
INCLINE DUMBELL PRESS | MUSCLE | 3 |
CABLE CROSS OVERS | MUSCLE | 3 |
TRICEP DIPS | POWER | 2 |
TRICEP PULLDOWNS | MUSCLE | 2 |
BURN | 1 | |
BACK | TYPE | SETS |
CHIP | POWER | 4 |
LAT PULLDOWN | MUSCLE | 3 |
MUSCLE | 3 | |
PINWHEEL CURLS | POWER | 3 |
EZ BAR CURL | MUSCLE | 2 |
BURN | 1 | |
SHOULDERS | TYPE | SETS |
SHOULDER PRESS | POWER | 4 |
ARNOLD PRESS | MUSCLE | 3 |
BENT OVER REAR DELTS | MUSCLE | 3 |
LAT RAISES | MUSCLE | 2 |
FRONT RAISES | MUSCLE | 2 |
BURN | 1 | |
LEGS | TYPE | SETS |
SQUAT | POWER | 4 |
GOOD MORNING | MUSCLE | 3 |
DEADLIFT | POWER | 4 |
ROMANIAN DEADLIFT | MUSCLE | 3 |
CALVES | BURN | 1 |
BURN | 1 |
Iphone Apps and Websites – I am Currently enjoying
The Random Show – Tim Ferris - website
I will teach you to be rich – Ramit Sethi - website
Quantified Self - website
My Fitness Pal - App
Iron Man Mag - App
Fitness Explorer – Website
Cultfit - Website
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.
No comments:
Post a Comment