ROBBO REVERSE. WEEK 6 - DAY 7

WEEK 6 – DAY 7 - 23^nd September 2011

Did Workout A today. Still didn’t feel 100% after my man flu. Could be physical or maybe mental, either way I was a bit disappointed with how I trained.

FOOD

BREAKFAST – DHAL, PROTIEN SHAKE
LUNCH – MINCE & DUMPLINGS AND CHIPS
EARLY DINNER – PORK SALAD
DINNER – TURKEY STEW, CHEESE BUNS
SNACKS – RED WINE, CAKE

EXERCISE –

GYM

WORK OUT A

PULLDOWN – 80 KG, 7 REPS
LEG PRESS – 170 KG, 20 REPS
CABLE ROW – 60 KG, 8 REPS
CALF RAISE – 40 KG, 30 REPS
UPRIGHT ROW – 30 KG, 12 REPS
ABS – 30 CRUNCHES
BICEPS – 20 KG, 8 REPS
PULLUPS - 0

The above figures are at a slow tempo to failure, then I had a 1 minute break and did 1 set at normal tempo to failure.

ROBBO REVERSE. WEEK 6 - DAY 6

WEEK 6 – DAY 6 - 22^nd September 2011

Finally got back in the gym today. Throats still a bit grebby, but the man flu is on the wane. Felt a little “off” but tried to lift the same as previously, which I managed but my rep count suffered.

Spent another hour today reading “Power” by Jeffrey Pfeffer. A really good book on the power plays in Companies and Politics. Any one who has ever worked should read this, and even if you haven’t worked before read it any way – just in case you do.

FOOD

BREAKFAST – DHAL, PROTIEN SHAKE
LUNCH – DHAL, TUNA SANDWICH
EARLY DINNER – PORK SALAD
DINNER – TURKEY STEW
SNACKS – MILK, 2 BOILED EGGS

EXERCISE – GYM

WORK OUT B

CHEST PRESS – 60KG, 8 REPS
LEG PRESS – 170KG, 20 REPS
DECLINE CHEST PRESS – 40KG, 8 REPS
CALF RAISE – 30KG, 30 REPS
SHOULDER PRESS – 50KG, 6 REPS
ABS MACHINE CRUNCH – 55KG, 20 REPS
TRICEP PULLDOWN – 20KG, 10 REPS
SHRUG – 40KG, 15 REPS

The above figures are at a slow tempo to failure, then I had a 1 minute break and did 1 set at normal tempo to failure.

ROBBO REVERSE. WEEK 6 - DAY 5

WEEK 6 – DAY 5 - 21^th September 2011

Starting to freak out, been a terrible gym week. I going to have to put about 5 pounds of lean mass on in 2 weeks. I considered upping my gym sessions to 4 each week, but that could be counter productive. I am going to stick to my original plan, but just make sure I work hard in each session.

I have read a few more pages of “Power” by Jeffrey Pfeffer. Just read about the 7 qualities needed to build power – ambition, energy, focus, self knowledge, confidence, empathy, conflict.

FOOD

BREAKFAST – DHAL, PROTIEN SHAKE
LUNCH – DHAL
EARLY DINNER – HAM SALAD
DINNER – BEEF STEW
SNACKS – MILK, 2 BOILED EGGS

EXERCISE – N/A – Wiped out by this damm cold again. Should be ok to get back in the gym tomorrow.

Robbo Reverse Blog: ROBBO REVERSE. WEEK 6 - DAY 4

Robbo Reverse Blog: ROBBO REVERSE. WEEK 6 - DAY 4: WEEK 6 – DAY 4 - 20 th September 2011 Missed another gym session today. Still feeling under the weather. Should be able to get to the gym...

ROBBO REVERSE. WEEK 6 - DAY 4

WEEK 6 – DAY 4 - 20^th September 2011

Missed another gym session today. Still feeling under the weather. Should be able to get to the gym tomorrow hopefully. I will need to make the most of the remaining 2 and a bit weeks I have in this 4 week period to make sure I make my 4 week target; of a 6 pound Lean Body Weight gain.

I have began reading “Power” by Jeffrey Pfeffer. The “Power” in the title is power in the business and political world, not the strength power that the majority of the blog focuses on. Its started well, very interesting. 35 pages in “The people responsible for your success are those above you, with the power to both promote you or to block your rise up the organisational chart.”

FOOD

BREAKFAST – DHAL, PROTIEN SHAKE
LUNCH – MINCE AND BEANS, FRUIT AND OAT BAR
EARLY DINNER – HAM SALAD
DINNER – BEEF STEW
SNACKS – CHOCOLATE

EXERCISE – N/A – Had another day off, still unwell. Should be OK to get back on the exercise train tomorrow....and now for the rest of the week; to get back on track.

ROBBO REVERSE. WEEK 6 - DAY 3

WEEK 6 – DAY 3 - 19^th September 2011

Full of cold today, will be interesting to see how this effects my weekly figures on Friday. Already one Gym session down, and I had to have some Jelly Snakes to make me feel better !!!! Watched a brilliant film yesterday “Tinker, Taylor, Soldier, Spy”, a proper old fashioned slow film, but great acting and story. Also watched “Jane Eyre”, boring, however Michael Fassebender is on my Actors list. So Heather and I have to watch all films he is in....including Period Dramas....damn the Fassebender.

I have began reading “Power” by Jeffrey Pfeffer. 21 pages in and there is already a brilliant quote - “The lesson from cases of people both keeping and losing their jobs, is that as long as you keep your boss or bosses happy, performance really does not matter that much and, by contrast, if you upset them, performance wont save you”

Also props to the Newcastle United this weekend. Should have beat Aston Villa. We played well.

FOOD

BREAKFAST – DHAL, 2 BOILED EGGS, PROTIEN SHAKE
LUNCH – MINCE AND BEANS
EARLY DINNER – TUNA SANDWICH, INNOCENT SMOOTHIE
DINNER – BEEF STEW
SNACKS – JELLY SNAKES, MILK

EXERCISE – N/A – I have a bit of man flu, should have went to the gym today. So will need to catch up later in the week.

Robbo Reverse. Mass Training. Week 3

I turned 31 in May 2011....I cant afford a sports car. So I have taken inspiration from Tim Ferriss (The 4 Hour Body & The 4 Hour Workweek) and have decided I am going to try to reach my genetic potential.

There are whole years for which I hope I'll never be cross-examined, for I could not give an alibi. ~Mignon McLaughlin, The Neurotic's Notebook, 1960

Focus on being productive instead of busy.

~ Timothy Ferriss Quotes from The 4-Hour Workweek

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.
5) Mind - Read - Jeffrey Pfeffer - "Power: Why some people have it, and others dont"

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.

 

LEAN BODY WIEGHT = SCALES WEIGHT - FAT PERCENTAGE

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.

26/08/2011 – 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.

02/09/2011 – 188 POUNDS – 17.6% BODY FAT – 154.912 POUNDS LEAN BODY WEIGHT – 33.088 POUNDS OF FAT – 3.0685 POUND INCREASE IN LEAN BODY WEIGHT. 6.976 INCREASE IN LEAN BODY WEIGHT SINCE BEGINNING OF 4 WEEK PERIOD.

WEEKS FOOS AND EXERCISE BREAKDOWN

MONDAY -

FOOD -

BREAKFAST – PROTIEN SHAKE, CHEESE, HAM, BREAD, POPCORN, FANTA, COFFEE, SWEETS, BEEF STEW, BREAD, MASH, MILK–

WORKOUT

CHEST PRESS – 60KG, 8REPS, ISO HAMMER PRESS

PULDOWN – 75KG, 8REPS, ISO HAMMER STRENGTH

LEG PRESS – 160KG, 20REPS

SHOULDER PRESS – 40KG, 8REPS, ISO SHOULDER PRESS

ABS –75KG CRUNCH MACHINE 12REPS

CALF RAISE – 65KG, 12REPS, CALF MACHINE

BICEPS – 30KG, 7REPS, BICEP MACHINE

TRICEPS - 25KG – 7 REPS – PULLDOWN

ENTERTAINMENT – THE INBETWEENERS MOVIE 5/10, A BIT AVERAGE. FUNNY BITS WERE REALLY FUNNY, BUT THERE WERE NOT ENOUGH OF THEM. CONAN THE BARBARIAN 6/10, PRETTY GOOD BUT SEEN THIS FILM A MILLION TIMES, NOTHING NEW.

TUESDAY -

FOOD -

BREAKFAST – DHAL, 2 EGGS, PROTIEN SHAKE

LUNCH – SHEPHERDS PIE

EARLY DINNER – HAM SALAD

LATE DINNER – STAKE&KIDNEY PIE, PEAS, CHIPS

SNACKS – MILK, EGG

WEDNESDAY -

FOOD -

BREAKFAST – DHAL, 2 EGGS, PROTIEN SHAKE

LUNCH – DHAL

EARLY DINNER – HAM SALAD

LATE DINNER – SHEPHERDS PIE

SNACKS – EGGS, MILK

WORKOUT

CHEST PRESS – 60KG, 14REPS, CHESTPRESS DECLINE

PULDOWN – 80KG, 6REPS, ISO HAMMER STRENGTH

LEG PRESS – 160KG, 20REPS

SHOULDER PRESS – 40KG, 10REPS, ISO SHOULDER PRESS

ABS – 75KG CRUNCH MACHINE, 12REPS

CALF RAISE – 65KG, 20REPS, CALF MACHINE

BICEPS – 30KG, 8REPS, BICEP REVERSE CURLS

TRICEPS - 25KG, 8REPS, PULLDOWN

THURSDAY -

FOOD -

BREAKFAST – DHAL, 2 EGGS, PROTIEN SHAKE

LUNCH – DHAL

EARLY DINNER – FRIED CHICKEN

LATE DINNER - PIZZA

SNACKS – 2 EGGS, MILK

EXERCISE – 4M RUN

FRIDAY -

FOOD -

BREAKFAST – DHAL, 2 EGGS, PROTIEN SHAKE

LUNCH – DHAL

EARLY DINNER – PASTA

LATE DINNER – THAI PORK AND RICE

SNACKS – ORANGE JUICE, CRISPS, PROTIEN SHAKE, LAGER

WORKOUT

CHEST PRESS – 60KG, 8REPS, ISO HAMMER PRESS

PULDOWN – 80KG,8 REPS, ISO HAMMER STRENGTH

LEG PRESS – 160KG, 20REPS

SHOULDER PRESS – 40KG, 9REPS, ISO SHOULDER PRESS

ABS – 75KG CRUNCH MACHINE, 15 REPS

CALF RAISE – 65KG, 20REPS, CALF MACHINE

BICEPS – 25 KG, 10REPS, BICEP REVERSE CURLS

TRICEPS - 25KG, 7 REPS, PULLDOWN

SATURDAY -

FOOD – PIZZA, WINE GUMS, PORK CURRY, PIZZA, CHOCOLATE PEANUTS, WINE

SUNDAY -

FOOD – CHIPS, FRIED EGGS, BREAD BUNS, BEEF SUNDAY DINNER, 2 EGGS, PROTIEN SHAKE, CHOCOLATE.