ROBBO REVERSE - THE MYSTERIES OF AGE REVERSE

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 %
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%
16/12/2011	201	19.30%	162.21	18.10%
23/12/2011	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.

.........................................................................................................................................................................

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.

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.

ROBBO REVERSE. WEEK 10 - DAY 6 - GYM DAY

Think I have done ok in the gym this week. Tried to increase the weights that I lifted the week before. So hoping for a good weigh day tomorrow. Went for a nice run on Tuesday, and surely must have put a bit of muscle on - so the diet will be the key – so I ll wait and see what the body fat is like tomorrow.

I ll report all in tomorrows weekly summary.

I also spent another lunch break reading from “Power – why some people have it and others dont?” by J Pfeffer. NB this is organisational and political power not body strength. Its a good read, anyone who has worked in an office should read this book.

Today's Food -

Breakfast – lentils, boiled egg, protien shake
Lunch – lentils
Early dinner – salad
Late dinner – veg stew, bread
Snacks – bread, cheese spread, oat bar, orange, banana

Today's exercise

Gym – Legs and abs
Squat machine – 80kg (+30kg), 10/10/10 reps – Total reps 30 (-6 reps)
Standing leg press – 80kg (0), 12/12/12 reps – Total reps 36 (+6)
Seated leg press – 190kg (70kg), 10/10/10 reps – Total reps 30 (-15)
Seated calf raise – 70kg (+10kg), 8/6 reps – Total reps 14 (-22 reps) Slight calf strain from running caused problems.
Abs – Hanging crunch – 12/12/12 reps
Standing side crunch – 15kg, 50 reps

Yesterdays exercise

Gym – Chest and shoulders
Chest press – hammer machine – 75kg(+5kg), 6/5/4 reps – Total reps 15 (-3)
Decline chest machine – 140kg (+60kg), 7/7/7 reps – Total reps 21 (-27)
Free weight incline chest press – 45kg (+5kg), 6/5/4 reps – Total reps (-3)
Shoulder press – hammer machine – 50kg (0), 5/5/4 reps – Total reps (-2)
Cable cross over – 40kg 10 reps, 50kg 7 reps, 60kg 10 reps
Shrug – 65kg (0), 12/12/12 reps – Total reps 36 (0)

ROBBO REVERSE. WEEK 9 - DAY 4 - RUNNING DAY

Went for a run today, just over 3 miles.

Ran with Gibbo and Stu. It was Stu's first time, so we went at a reasonable pace so Stu could have a good run. Stu did well, ran for around 2 miles. Then we left Stu for the final leg of the run and stepped up the pace a bit.

Gonna go to the Gym on Weds (Chest) and Thurs (Legs), then another run on Friday. Gym with Heather on Sat for an easy all body work out.

Today’s food -

Breakfast – Dhal, boiled egg, protein shake
Lunch – Dhal
Early dinner – Pork salad
Late dinner – Cowboy hotpot
Snacks – banana, oat bar, boiled egg, milk

ROBBO REVERSE. WEEK 8 - DAY 3

WEEK 8 – DAY 3 – 4^th October 2001

Arrgh getting back on it this week. Necks still a bit sore, still have the remnants of a cold. But felt strong today, enjoyed my work out. Even though I enjoyed it, I still wish I had a gym buddy. Sometimes you need that bit of help, that could be on the last rep or a whole gym session...but still enjoying my loner sessions !!!

Good week of work outs, golf and cinema on the cards this week. Just 1 more day of work to go, before a chill week.

FOOD

BREAKFAST – SHEPHERDS PIE
LUNCH – VEGTABLE THAI CURRY, PLOUGHMANS LUNCH SANDWICH, CRISPS, ORANGE JUICE
EARLY DINNER – GAMMON SALAD
DINNER – SHEPHERDS PIE, BREAD
SNACKS – PROTIEN SHAKE

EXERCISE

GYM
CHEST PRESS – 50KG, 15REPS
LEG PRESS – 170KG, 20 REPS
DECLINE CHEST PRESS – 40KG, 15REPS
CALF RAISE – 70KG, 10 REPS
SHOULDER PRESS – 50KG, 6 REPS
ABS – 80KG, 12 KG
TRICEPS PULLDOWN – 20KG, 10 REPS
SHRUG – 60 KG, 15 REPS

ROBBO REVERSE. WEEK 6 - DAY 7 - SUMMARY

Not a good workout week. Started it by sneezing, spitting out phlem and blowing my nose a 1000 times. I was even banished to sleep by myself, possibly due the blocked and runny nose (at the same time), and mucho snoring.
Could not workout Mon, Tue or Weds, but worked out Thur and today.

Due to the cold - I didnt eat as well as I could have - plus worked out less than I should have = first time since I joined the Gym that I lost Lean Body Weight. Pretty pissed off.

So need to work harder in the next two weeks, as I ll have to put on 5 pounds of lean muscle.

I was tempted to up my Gym sessions over the next two weeks, however I am just going to stick to my original schedule but make sure I work hard to achieve my 4 week goal.

2 days of rest then back on it on Monday.

Tomorrow should be a good day, eating out for breakfast, talk-in at Mood with John Anderson, Newcastle United home match, then going to see Warrior on the night at the cinema, with a bite to eat.
___________________________________________________________________________________
___________________________________________________________________________________

WEEK 1 – 4 = 8.069 LEAN BODY WEIGHT INCREASE

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 2001. 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.

__________________________________________________________________________________
My Current Short Term Goals -
1) Body - To build 6 pounds of lean muscle in 4 weeks, between Gym Weeks 5-8.
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 dont" – 61 pait.

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 workweek" by Tim Ferriss. I have also read The 4 Hour Body by Tim Ferriss. I would recommend both books to anyone, cant think how someone would not benefit from these. Especially the 4 Hour Body.

Body - Run 2.5 miles in 18mins45secs. Completed this in the 4th week of my 9 week target. 18Mins41secs

Mind - Read The Inner Game by W Timothy Gallwey. Good book, useful tips for golf. Also used some of concentration techniques for running. Plus in general life terms it makes a lot of sense.

Body – To build 6 pounds of lean muscle in 4 weeks. Gym Weeks 1-4. Gained 8.069 of Lean Body Weight.

____________________________________________________________________________________

APPENDIX -

To understand why I am blogging, you will need to read the "4 Hour Body" by Tim Ferris. However if you cant be bothered, then here is the jist.

Most people who set fitness goals...Fail. The main reason is they have little motivation. After a long day at work it is easy to sit on the couch and not get up. If no one els knows what your goals are then it is easy to make excuses on why you didnt achieve them "ohh I ll start next week!!"

Tim Ferris says you need to A) Make specific short and long term goals B) make these goals know to as many people as possible.

Hence my blog, which I also post to Twitter and Facebook. The theory being you are more likely to put in the work to achieve your goals -  if people you know that people will know if you have failed.

Robbo Reverse. Mass Training. Week 2.

SECOND WEEK COMPLETED, 3 GOOD GYM SESSIONS, AND 2 SOLID RUNS.

ENJOYING TRYING TO MIX IT WITH THE MEATHEADS !!

READ PREVIOUS BLOGS ON WHY AND HOW I BELIEVE I CAN REVERSE TIME........

"Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning."- Thomas Jefferson

My Current Short Term Goals -
1) Body - To build 6 pounds of lean muscle in 4 weeks, starting 15th Aug.
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.
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 -
1) Mind - Read "The 4 hour workweek" by Tim Ferriss. I have also read The 4 Hour Body by Tim Ferriss. I would recommend both books to anyone, cant think how someone would not benefit from these. Especially the 4 Hour Body.

2) Body - Run 2.5 miles in 18mins45secs. Completed this in the 4th week of my 9 week target. 18mins41secs

3) Mind - Read The Inner Game by W Timothy Gallwey. Good book, useful tips for golf. Also used some of concentration techniques for running. Plus in general life terms it makes a lot of sense. Review at the end of the blog.

15/08/2011 – 184 POUNDS – 19.6% BODY FAT – 147.936 POUNDS LEAN BODY WEIGHT - 36.064 POUNDS OF FAT.

19/08/2011 – 184 POUNDS – 19.0% BODY FAT – 149.04 POUNDS LEAN BODY WEIGHT – 34.96 POUNDS OF FAT. 1.104 POUND INCREASE IN LEAN BODY WEIGHT.

26/08/2022 – 184.5 POUNDS – 17.7% BODY FAT – 151.8435 POUNDS LEAN BODY WEIGHT - 32.6565 POUNDS OF FAT. 2.8035 POUND INCREASE IN LEAN BODY WEIGHT. 3.9075 INCREASE IN LEAN BODY WEIGHT SINCE BEGINNING OF 4 WEEK PERIOD.

JUST READ A SCARY FACT - CHARLES POLIQUIN SAYS, TO GET A 2CM INCREASE ON THE UPPER ARMS, YOU NEED TO PUT ON AROUND 11 POUNDS OF MUSCLE ON YOUR ENTIRE BODY. SO THOSE THINKING OF GOING TO THE GYM AND GETTING A MASSIVE GUNSHOW EARLY DOORS, YOU ARE MISTAKEN......DAMMMMM !!!

MONDAY -

FOOD -

BREAKFAST – LENTIL BOLOGNESE, 2 EGGS, PROTIEN SHAKE

LUNCH – LENTIL BOLOGNESE

EARLY DINNER – CHICKEN PASTA, CRISPS, APPLE JUICE

LATE DINNER – PASTA MINCE BOLOGNESE CHESE

SNACKS – 2 EGGS, PROTIEN SHAKE

WORKOUT

CHEST PRESS – 55KG, 7 REPS, ISO HAMMER PRESS

PULLDOWN – 75KG, 6 REPS, ISO HAMMER STRENGTH

LEG PRESS – 120KG, 20 REPS

SHOULDER PRESS – 35 KG, 8 REPS, ISO SHOULDER PRESS

ABS – 70 KG CRUNCH MACHINE, 12 REPS

CALF RAISE – 60KG, 15 REPS, CALF MACHINE

BICEPS – 20KG, 12 REPS, BICEP MACHINE

TRICEPS – 20KG, 8REPS, PULLDOWN

TUESDAY -

FOOD -

BREAKFAST – LENTIL BOLOGNESE, 2 EGGS, PROTIEN SHAKE

LUNCH – LENTIL BOLOGNESE

EARLY DINNER – GAMMON SALAD

LATE DINNER – PASTA MINCE BOLOGNESE CHEESE

SNACKS – 2 BOLIED EGGS, MILK

WORKOUT – 4 MILE RUN

WEDNESDAY -

FOOD -

BREAKFAST – LENTIL BOLOGNESE, 2 EGGS, PROTIEN SHAKE

LUNCH – LENTIL BOLOGNESE

EARLY DINNER – HAM SALAD

LATE DINNER – PORK STEW, VEG, BEANS

SNACKS – 2 EGGS, PROTIEN SHAKE

WORKOUT

CHEST PRESS – 55KG, 8REPS, ISO HAMMER PRESS

PULDOWN – 75KG, 8REPS, ISO HAMMER STRENGTH

LEG PRESS – 120KG, 20REPS

SHOULDER PRESS – 35KG, 11REPS, ISO SHOULDER PRESS

ABS – 75KG CRUNCH MACHINE, 12REPS

CALF RAISE – 60KG, 12REPS, CALF MACHINE

BICEPS – 25KG, 8REPS, BICEP REVERSE CURLS

TRICEPS - 20KG, 8 REPS, PULLDOWN

THURSDAY -

FOOD -

BREAKFAST – LENTIL BOLOGNESE, 2 EGGS, PROTIEN SHAKE

LUNCH – LENTIL BOLOGNESE

EARLY DINNER – HAM SALAD

LATE DINNER – PORK STEW, VEG

SNACKS – PROTIEN SHAKE, 2 EGGS
WORKOUT - RUN 4 MILES

FRIDAY -

FOOD -

BREAKFAST – LENTIL BOLOGNESE, 2 EGGS, PROTIEN SHAKE

LUNCH – LENTIL BOLOGNESE

EARLY DINNER – HAM SALAD

LATE DINNER – PASTA BOLOGNESE MINCE

SNACKS – WINE, 2 EGGS

WORKOUT

CHEST PRESS – 55KG, 8 REPS, ISO HAMMER PRESS

PULDOWN – 60KG, 10REPS, ISO HAMMER STRENGTH

LEG PRESS – 120KG, 20 REPS

SHOULDER PRESS – 35KG, 10 REPS, ISO SHOULDER PRESS

ABS – 75KG CRUNCH MACHINE, 12 REPS

CALF RAISE – 60KG, 12 REPS, CALF MACHINE

BICEPS – 25KG, 8 REPS, BICEP REVERSE CURLS

TRICEPS - 20KG, 8 REPS, PULLDOWN

SATURDAY -

FOOD – PAIN AU CHOCOLAT, BAGUTTES, CAMEMBERT, HAM, BEEF BEEF STEW, MASH, ROASTED TURNIP, CHERRY PIE AND CREAM. 2 BOTTLES OF RED WINE

SUNDAY -

FOOD –

FRIED EGG SANDWICH, LAGER, CHEESEBURGER, COFFEE, TWIX, BAGUETTE, BEEF STEW, BOTTLE RED WINE, CHOCOLATE.

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Book review from Amazon below -----

For all those minds too full of swing thoughts and tips, 6 Sep 2003

By

A. Creigh (Milnathort, Scotland) - See all my reviews
(REAL NAME)

This review is from: The Inner Game of Golf (Hardcover)

I have been playing golf for 18 years and like many golfers have always thought that technique was the key thing to learn. People say that golf is 85% mental and I couldn't see how when I struggled to make decent contact with the ball on a regular basis. (I have had a handicap of 19-21 for 8 years). I have read many mainstream books and videos by the likes of David Leadbetter on the mechanics of golf, I have tried lessons from top golf pros, all maner of videos from lesser known people in the states and a number of swing gizmos with little change.
Here is a book with a different approach to the whole idea of playing golf. According to the author, most bad shots in golf are caused by tension. This stops our muscles from working properly in the swing and is the cause of all sorts of faults. Tension is caused by fear, which in turn is caused by doubt in one's ability.
Then there's the little inner voice a lot of us have nagging away while we play telling us to watch out in case we muck up the next shot like we did last time. Timothy Galwey calls this voice Self 1 which is constantly interfering with Self 2, the rest of our body/mind combination.
If we can distract self 1 so that he/she stops doubting us we reduce the fear, reduce the tension and play better. The author suggests various approaches which are manily centered on becoming more aware of the clubhead's position during the swing.
Another great notion is that of not trying. Instead of trying really hard to follow the latest tip or swing thought from our friends, pro or golf magazine, Mr. Gallwey advocates not trying but instead simply observing. For instance, in the medal this morning, I was rather keyed up and played nervously and therefore inconsistently for the first 7 holes. Around the 6th I decided to just become aware of whether my swing was smooth or not. I didn't try to swing any particular way or have any swing thoughts. Suddenly my game came alight - I par'd the 8th, then the 9th, then the 10th, 11th, 12th and 13th. The scores didn't stay that good for the last 5 holes but this approach definitely shows potential.
I don't think you can manage without some technical knowledge and lots of practice, but there's a way to aquire the knowledge and practice and a way to use it on the course. This book is the best I have read on this whole genre of 'just do it' type golf.