ROBBO REVERSE. WEEK 8 - DAY 7 - SUMMARY

Crap on a stick.

I have failed my 4 week target of gaining 6 pounds of Lean Muscle. Only gained 1.729 pounds. Haha that’s pitiful I know. Very disappointing, considering my 8.069 increase in the first 4 week block.

Right my analysis (or read “excuses”). Week 5 was a normal work out week, and felt good in Week 8. However had man flu in weeks 6 and 7, plus had a sore neck in week 7. So I went to the gym less, and when I did go I wasn’t at 100%. Plus was I was ill I did not eat as well as I should have.

So here's hoping I have a full 4 week period to work in, coming up.

What was interesting is that good and bad weeks don’t seem to have immediate effects. Seems to be a 1-2 week lag from how hard you have worked in that week and when the results show.

I also have not been for enough runs in this 4 week block, need to correct that going forward. As I do need to make better in roads into my body fat whilst eating enough to build muscle.

…...........................................................................................................................................................

In weeks 4 – 8. I will have 2 workouts A and B. They will be based around 8 individual exercises per work out. One set at a slow pace, ideally 5/5 second count for 7 reps. Then a second set at normal pace for as many as possible.

START WEIGHT – 147.936 LEAN POUNDS

WEEK 1 – 4 = 8.069 LEAN BODY WEIGHT INCREASE – 156.005 LEAN POUNDS

WEEK 5 – 8 = 1.729 LEAN BODY WEIGHT INCREASE – 157.734 LEAN POUNDS

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 2011. 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.

WEEK 7 - 30^th Sept 2011. 191.25 POUNDS – 16.3% BODY FAT – 160.076 POUNDS OF LEAN BODY WEIGHT - 31.174 POUNDS OF FAT – 2.885 INCREASE IN LEAN BODY WEIGHT.

WEEK 8 - 7^th Oct 2011. 190.5 POUNDS – 17.2% BODY FAT – 157.734 POUNDS OF LEAN BODY WEIGHT - 32.766 POUNDS OF FAT – 2.342 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 9-13.
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 don’t"

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 work week” by Tim Ferriss. Brilliant book about outsourcing and mini-retirements.

Mind – read “The 4 hour body” by Tim Ferriss. Brilliant squared. Anything you wanna do with your body the tips are here – lose weight – gain weight – build muscle – run far – run fast – swim – anything its here.

Body – run 2.5 miles in 18m45s. Completed in 4 of the 9 week target in 18m41s.

Mind – read “The inner game of golf” by W. T. Gallwey. Good book about the mental side of gold and how it effects the physical game. Comes in useful when running too.

Body – Build 6 pounds of lean muscle in 4 weeks, Gym weeks 1-4. gained 8.069 of lean body weight.

Failed goals -

Body – to build 6 pounds of lean muscle in 4 gym weeks (week 5-8) – only gained 1.729 pounds of lean muscle.

ROBBO REVERSE. WEEK 8 - DAY 4

WEEK 8 – DAY 4 – 4^th October 2001

Another good gym session today. Worked on the Back half of the Roberts today. Aching a bit, as are the guns !!! Which are like 2 hand guns at the minute...but will end up like the gun from Predator....”if it bleeds....we can kill it”.

Last day of work for the week mawhahahaha.

Rest of the week should be fun, exercise wise – we are looking at – golf, gym, running and badminton. As well as a cinema day – hopefully watching Drive (Ryan Gosling is close to going on the actors list), Crazy stupid love (chick flick probably but I like Gosling and Carrell), Shark Night 3D (no bad film that features a Shark....fact), and The Debt (the sensible film film of the session). Also throw in the England game and a night out around Durham.... plus Night of Champions and Hell in the Cell.

FOOD

BREAKFAST – SHEPHERDS PIE
LUNCH – VEGTABLE THAI CURRY, BEEF JERKY, FRUIT OAT BAR
EARLY DINNER – GAMMON SALAD
DINNER – SHEPHERDS PIE, BREAD
SNACKS – PROTIEN SHAKE, 2 BOILED EGGS, WHISKEY

EXERCISE

GYM
LAT PULL DOWN – 90KG, 6 REPS
LEG PRESS – 170KG, 10 REPS
CABLE ROW – 60KG, 10 REPS
CALF RAISE – 55KG, 15 REPS
UPRIGHT ROW – 35KG, 12 REPS
AB CRUNCH MACHINE – 80KG, 12 REPS
BICEP CURLS – 20 KG, 10 REPS

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. 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. 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. 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.

Robbo Reverse. Mass Training. Week 1.

I have joined Grants Gym in Bishop Auckland. For 4 weeks, I hope to do 3 gym sessions and 2 runs each week. In which time I will try to build 6 pounds of muscle. Which will need a combination of weights, aerobic, and diet. The battle to reverse time continues.

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..
3) Mind - Read The Inner Game by W Timothy Gallwey. Incomplete, at page 186 of 239
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

In 5 days I have gained 1.104 pounds of Lean Body Mass, 5 pounds to in 23 days.

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.

MONDAY -

FOOD -

BREAKFAST – DHAL, PROTIEN SHAKE

LUNCH – DHAL

EARLY DINNER – BEEF SALAD

LATE DINNER – PASTA MINCE BOLOGNESE

SNACKS – BEEF, PROTIEN SHAKE

WORKOUT

CHEST PRESS – 40KG, 10 REPS, ISO HAMMER PRESS

PULDOWN – 60KG, 10 REPS, ISO HAMMER STRENGTH

LEG PRESS – 65KG, 12 REPS

SHOULDER PRESS – 30 KG, 8 REPS, ISO SHOULDER PRESS

ABS – 50KG CRUNCH MACHINE

CALF RAISE – 45KG, 20 REPS, CALF MACHINE

BICEPS – 20KG, 15 REPS, BICEP MACHINE

TRICEPS - 15 TRICEP DIPS

TUESDAY -

FOOD -

BREAKFAST – DHAL, 2 BOILED EGGS, PROTIEN SHAKE

LUNCH – DHAL

EARLY DINNER – BEEF SALAD

SNACKS – CHOCOLATE, JELLY SWEETS, PROTIEN SHAKE

CINEMA – CAPTAIN AMERICA – 6/10 – SILLY BUT DECENT

WEDNESDAY -

FOOD -

BREAKFAST – DHAL, 2 BOILED EGGS, PROTIEN SHAKE

LUNCH – DHAL

EARLY DINNER – BEEF SALAD

LATE DINNER – PASTA BOLGNESE AND CHEESE

SNACKS – PROTIEN SHAKE

WORKOUT

CHEST PRESS – 50KG, 9 REPS, ISO HAMMER PRESS

PULDOWN – 70KG, 8 REPS, ISO HAMMER STRENGTH

LEG PRESS – 90KG, 20 REPS

SHOULDER PRESS – 30 KG, 10 REPS, ISO SHOULDER PRESS

ABS – 65KG CRUNCH MACHINE, 12 REPS

CALF RAISE – 60KG, 12 REPS, CALF MACHINE

BICEPS – 20KG, 8 REPS, BICEP REVERSE CURLS

TRICEPS - 18 TRICEP DIPS (3 GOES)

THURSDAY -

FOOD -

BREAKFAST – DHAL, 2 BOILED EGGS, PROTIEN SHAKE

LUNCH – DHAL

EARLY DINNER – CHICKEN SALAD

SNACKS – POPCORN, CHOCOLATE, DIET COKE

CINEMA – THE RISE OF THE PLANET OF THE APES – 8/10 – KILLER MONKEYS GET IN!!

FRIDAY -

FOOD -

BREAKFAST – CHEESE ON TOAST, PROTIEN SHAKE

LUNCH – DHAL

EARLY DINNER – CHICKEN SALAD

LATE DINNER – LAMB STEW, STEAMED VEG, CHEESE

SNACKS – PROTIEN SHAKE

WORKOUT

CHEST PRESS – 50KG, 10 REPS, ISO HAMMER PRESS

PULDOWN – 70KG, 8 REPS, ISO HAMMER STRENGTH

LEG PRESS – 100KG, 20 REPS

SHOULDER PRESS – 30 KG, 10 REPS, ISO SHOULDER PRESS

ABS – 70KG CRUNCH MACHINE, 20 REPS

CALF RAISE – 60KG, 12 REPS, CALF MACHINE

BICEPS – 20KG, 8 REPS, BICEP REVERSE CURLS

TRICEPS - 15KG, TRICEP PULL

SATURDAY -

FOOD – LAMB STEW AND STEAMED VEG, LAGER, PIZZA, CHIPS, CRISPS, WINE GUMS.

FOOTBALL – A MIGHTY WIN FOR THE TOON. EVERYONE SEEMS TO THINK WE WILL STRUGGLE, YET EVERYONE SAYS TEAMS LIKE SUNDERLAND, BOLTON ETC WILL HAVE A GOOD SEASON....THERE WOULD BE MORE TOON PLAYERS IN A JOINT 11 THAN SUNDERLAND PLAYERS. SO WHY WERE SUNDERLAND FAVOURITES ???

SUNDAY -

FOOD – PROTEIN SHAKE, CRISPS, POPCORN, DIET COKE, SUBWAY, GAMMON DINNER VEG AND POTATOES, CHOCOLATE.

CINEMA – COWBOYS AND ALIENS – 7/10 – DECENT FILM, GOOD ALIENS, SO AYE WATCHABLE.

As as a youth you can eat and drink as much as you want....no longer.....shit I am in my 30s......time to be smart -

www.destinyman.com says below........

"Exercise regularly and you can combat the natural decline of your body.
You’re likely to lose 5-15% of your aerobic capacity for each decade after the age of 30. So the rot starts here! But exercise regularly and you can combat this natural decline. What’s more, being physically fit can dramatically reduce men’s deaths from heart disease, even when cholesterol rates are high. Doing the equivalent of four to five 30-minute workouts per week is found to be sufficient to significantly reduce the risk of heart disease.
Those of you who have been regular participants in sports or exercise for the past decade will be faring better than those who have only just decided to take action – but even regular performers may notice a slight decline in performance in the second half of your 30s, as maximal oxygen uptake begins to deteriorate.
How can you maintain your health in your 30s?

It’s all too easy to slip into an exercise comfort zone as you get older – but be prepared to step outside of it regularly. If you want to stay quick, I recommend adding speed work to aerobic workouts. Using weights two to three days a week combats the natural loss of muscle mass as you age, too. Weight training helps to stimulate the release of growth hormone, which regulates body fat storage – thereby keeping your beer belly at bay! Another wise course of action – not just to maintain performance, but to stave off the risk of injury – is to build a strong core."

Robbo Reverse. Mass Training. Preview.

Sands of Time can not be stopped but they can certainly be slowed, and maybe throw a few grains back in there for a while.

See previous blogs for the reasons behind it all.

I have ended my Hybrid Training Program. There was to much going on.....

"It is vain to do with more what can be done with less" William of Occam (c. 1288 - 1348)

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.

3) Mind - Read The Inner Game by W Timothy Gallwey. Incomplete, at page 131 of 239
4) Body - Run 2.5 miles in 18mins15secs. By October 22nd, running only once a week. 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.

 

I have amended by workout week. Weights and Insanity DVDs were too hard, also 60 day plans are to inflexible.

 

Regarding Body goals. I will set 4 weekly plans now, with greater flexibility and short term goals.

 

Next week I will start a 4 week plan to gain 6 pounds of lean mass.....nb not 6 pounds in weight. It is my weight minus my body fat. For example last week I was 182 pounds @ 18.6% body fat. So 34 pounds of fat. So my lean body mass is 148 pounds. I will weigh myself and take my body fat % every Friday.

 

To start with a standard week will be 2 gym days, 2 runs and 3 rests.

 

Gym days will be taken from The Geek to Freak chapter from The 4 Hour Body by Tim Ferriss.

Chest Press

Pulldown

Rest

Leg Press

Shoulder Press

Abs

Calf Raise

Biceps

Rest

Triceps

1 Set of each, at 5/5 count, to failure ideally at 7 reps. Each session aim for a 4.5kg increase for big moves, 2.5kg on isolation moves. This can be done in less than 30 mins, not taking into account the gym being busy.

 

I have learnt I will need to be flexible with the Gym days and therefore fit the runs and rests around them. A lot of data suggests that if you workout before your muscles have repaired, it will slow growth. This is especially important as I am doing 1 full body workout plan.

 

My diet will be based on the Slow Carb Plan from Tim Ferriss. With added White Carbs on workout days, Protein shakes daily, 1 litre of semi-skimmed milk a day, 4 boiled eggs daily.

 

Fun begins 15th August.........

Phase 2. Hybrid Traning. Week 4 Complete. 60 Day Program.

"I am going to get fit", "I need to get fit". I hear it all the time, from friends, facebook, twitter everywhere. Statements about fitness are doomed to failure. As "fitness" doesnt mean anything. I am fitter than a 20st KFC addict, but not as fit as Mr Usian Bolt ..... probably :-) . People I would play football with would work harder and run further than me, yet I was always one of the first ones on the team sheet as I could out sprint anyone on that pitch (more than a few years back this mind !!!).

 

If you dont have "fitness" goals, targets, areas of improvement identified - then you have no chance.

 

Friend at Poker night said to me "keep meaning to go out running, but......." No target goals, so the couch will always be easier. Need to say "in so many weeks I want run run X miles in X minutes".

My current goals are -

1) Body - achieve 10% body fat and maintain. Incomplete, currently 18.6%, up 1.3% from last week.

2) Body - achieve a visible six pack. Incomplete

4) Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete. 1 game played at Mercer George Washington. Meant to play today, but weather ruined that.

6) Mind - Read The Inner Game by W Timothy Gallwey. Incomplete, at page 107 of 239

7) Body - Run 2.5 miles in 18mins15secs. By October 22nd, running only once a week. Start time 22mins37secs. PB 18mins41secs.

 

Completed Goals -

3) 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.

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

 

Any week where a goal is achieved is a good week. However apart from that, it has been an average work out week. I had more rest days than I planned. Didnt push myself enough through the Insanity DVDs. My weights days went ok. I have pretty much decided I need to join a gym to take this further. Once this plan ends on Aug 20th. I will join probably join Grants Gym in Bishop Auckland. I will soon run out of enough free weights for my Yates Row, and the Chest Press is becoming unsafe with the increase of weights I need to perform.

 

Shout out to Paul Gibson for doing 48mins in the Geatshead 10k today.

 

I occasionally get an urge to do another 10k or Halfy. However with the research I have done - for me the benefits of running are out weighed by the drawbacks. So I am keeping away from it for now, maybe a marathon could tempt me before my 40th.....!!!

Monday

Workout A - Yates Row - 59kg 12reps. 5/5 count plus failure. Shoulder Press 34kg 7 reps. 5/5 count plus failure. Myotic crunch 8.5kg 12reps. Cat vomit 10 reps.

 

Tuesday  - Cardio Abs, from the Insanity Workout DVD program.

 

Wednesday - Rest

 

Thursday - Rest

 

Friday

Workout B - Incline chest press 51.5kg 7 reps, 5/5 count plus failure. Kettlebell swings 12kg 70 swings. Bicep curl 29kg 7reps 5/5 count plus failure.

 

Saturday - Pure Cardio from the Insanity Workout DVDs

 

Sunday - Run 2.5miles 18mins41secs, goal achieved

 

I normally go into more daily detail, but the Copa America is on. With the Bargies out and Brazil looking average.....suppose I will have to support my girlfriends team Forlan......er I mean Uruguay.

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

Phase 1 = Insanity 60 day Workout. Completed.

Phase 2 = My Hybrid training will last 60 days (this may be extended as I might be away for a few days in August. Although I might take Resistance Bands with me).

My 60 day programm involves the Occamm Protocol from The 4 Hour Body, Insanity Workout DVDs, and the Slow Carb Diet......google them for more detail.....

Phase 2. Hybrid Training. Week 2 Complete. 60 Day Program.

Again see my first blog for reasons behind this madness. As ever I dont expect many to read or care about this blog. That is not the purpose. I am setting goals to achieve. By making them public, I am less likely to skip processes needed to complete my goals. Those that do read this, feel free to give me positive feedback, or mock me. Both would help.

My current goals are -

1) Body - achieve 10% body fat and maintain. Incomplete, currently 16.6%

2) Body - achieve a visible six pack. Incomplete

4) Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete. 1 game played at Mercer George Washington.

5) Body - Run 2.5 miles in 18mins45secs. In 9 weeks. Incomplete. First run 22mins37sec. PB 19min06sec

6) Mind - Read The Inner Game by W Timothy Gallwey. Incomplete, at page 57 or 239

Completed Goals -

3) Mind - Read "The 4 hour workweek" by Tim Ferriss. I have also read The 4 Hour Body by Tim Ferriss.

Phase 1 = Insanity 60 day Workout. Completed.

Phase 2 = My Hybrid training will last 60 days (this may be extended as I might be away for a few days in August. Although I might take Resistance Bands with me). I have devised the schedule using my Insanity DVDs and Occams Protocol from The 4 Hour Body by Tim Ferriss. Workout A and B are ideally for 7 reps where at you reach failure. Failure is not stop if it hurts a bit. You have to get to the point where you can not lift further, then try to hold for 10 secs then lower slowly for 5 to ten secs. Each rep is 5/5. 5 secs to lift, 5 secs to lower. Harder than it sounds. I will not be able to follow Occams to a tee, as i am working out from home, and I do not have the range of wieghts and safety to do so. I will have to adapt it when needed.

Week 2. Had a good week. Increased my weight ranges, improved my run time and completed the Insanity Workouts I scheduled. Even though had to double up weights and an Insanity DVD on Saturday as I went out on Friday to Yarm. Struggling to eat what I THINK I need to be eating. Which sticking close to the Slow Carb principles is a lot of food. I do not want to make up the calories with crap. This is trial and error....I might be eating too much !!!!

Monday

Weight 12st6

Breakfast - Dhal, 2 boiled eggs, protien shake

Lunch - Lentill Bolognese

Late Lunch - Chicken salad, brazil nuts

Dinner - Beef Stew, whiskey

Bed - 2 boiled eggs

Exercise - Rest.

Tuesday

Weight 12st5 75

Breakfast - Dhal, 2 boiled eggs, milk

Lunch - Lentill Bolognese, brazil nuts

Late Lunch - Pork salad

Dinner - Beef Stew,

Bed - 2 boiled eggs

Exercise - run, 2.5miles - 19min06sec

Wednesday

Weight 12st7 5

Breakfast - Dhal, 2 boiled eggs, protien shake

Lunch - Lentill Bolognese

Late Lunch - Pork salad, brazil nuts

Dinner - Fish, veg and cannilini beans

Bed - 2 boiled eggs, protien shake

Exercise - Workout A - Yates Row 59kg 9reps. Shoulder Press 29kg 7reps, Myotic Crunch 8.5kg 10reps. The Cat Vomit 10reps

 

Thursday

Weight 12st7 5 - 16.6% body fat

Breakfast - Dhal, 2 boiled eggs, protien shake

Lunch - Lentill Bolognese

Late Lunch - Chicken salad, brazil nuts

Dinner - Elatchi - salan chicken, rice, naan, bahji

Bed - 2 boiled eggs, protien shake

Exercise - Rest

Friday

Weight 12st7 5

Breakfast - Protien shake

Lunch - Bacon Sandwich

Late Lunch - Pasta pot, crisps, diet coke

Dinner - Gammon and chips, lager, shots in Yarm

Bed - Pizza

Exercise - Rest

Saturday

Weight 12st7 5

Food porn day - pizza, pasta, red wine, chocolate peanuts, jelly sweets, orange juice, custard slice.

Exercise - Workout B. Chest Press Incline. 49kg 6reps. Kettlebell swings 55reps, bicep curls 29kg 6reps. And then Cardio Power Insanity DVD.

Sunday

Weight 12st7 5

Food - Lentil bolognese, preotien shake, subway, ice cream, diet coke, chicken with lentil bolognese, protien shake, 2 boiled eggs.

Exercise - Core and Balance DVD by Insanity.

Week 2. Robbo Reverse. Next Blog 12/06/2011.

Week 1 complete. If you need to see why I am doing this you will need to read my Background and Goals blog on 23/05/2011. Then all will become clear.

My current goals are -

• Body - achieve 10% body fat and maintain. Incomplete
• Body - achieve a visible six pack. Incomplete
• Mind - Read "The 4 hour workweek" by Tim Ferriss. Incomplete
• Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete

My measurements on 29/05/2011 -
Weight 175 pounds. Loss of 6 pounds from last week
Body fat 16.4%. Loss of 1.8% from last week
Total inches 140.45. Loss of 0.3 inches.

I have not taken any measurement this week or next week. Reason for this is between the 9th and 12th I will be away on a Stag Do in Bennidorm. Therefore little control over Drink and Food, and will be unable to do any exercise.

Thoughts -

As discussed I have effectively finished my 60 day Insanity Workout Program. I will continue it for the next 3 days until the Stag Do. I was 13st when I started Insanity, and I have lost 7 pounds (182 to 175). Happy with this. I look leaner. Feel fitter. Feel stronger. I still have a bit of body fat which is hiding the results somewhat. Basically I think there have been better results than photos show. This program provides excellant conditioning, which will aid my Hybrid Program.

INSANITY DAY 1

INSANITY DAY 60

 

On the 20th of June I will begin a Hybrid Program. Designed by myself which will consist of 3 Insanity DVDs, 3 Tim Ferris Workouts and one rest day. This in theory will add muscle mass along with the cardio/plyometric benifits of Insanity. Because of this I will have to consume greater calories, and should start putting weight on again. However it should be muscle not fat, therefore keeping on track with by body fat and ab goals.

I am continuing reading The Four Hour Workweek, as well as on the side The 4 Hour Body (For exercise advice).


I have not played golf this week.


I have achieved the above results by the following -

Monday -
Scambled Eggs and tomatoes, veg calzone, lager, whiskey, pasta
Exercise - Max Cardio Conditioning.

Tuesday -
Breakfast - 2 Scambled Egg, skimmed milk protien shake
Lunch - Soup
Early Dinner - Chicken Salad with broad beans.
Late Dinner - Dhal and steamed Veg.
Exercise - max cardio recovery 47mins, 31 kettlebell swings, 6 minute abs.

Wednesday -
Breakfast - 2 Scambled Egg, skimmed milk protien shake
Lunch - Soup
Early Dinner - Chicken Salad with cannelini beans.
Late Dinner - Dhal, butter beans and steamed Veg.
Exercise - max cardio interval 57mins, 32 kettlebell swings 

Thursday -
Breakfast - 2 Scambled Egg, skimmed milk protien shake
Lunch - Soup
Early Dinner - Chicken Salad with broad beans.
Late Dinner - Dhal, Cod and steamed Veg.
Exercise - core and balance, 32 kettlebell swings, 6 minute abs

Friday -
Breakfast - 2 Scambled Egg, skimmed milk protien shake
Lunch - Soup
Early Dinner - Chicken Salad with haricot beans.
Late Dinner - Dhal, Cod and steamed Veg, whiskey.
Exercise - max interval plyo, 33 kettlebell swings, 6 minute abs

Saturday -
Dhal, chicken, protein shake, tea, popcorn, m&ms, coffee, subway, ice cream, coke, wine
Exercise - none
Entertainment - Hangover 2 - 8/10 nearly as good as the 1st. X-Men First Class 8.5/10. Best one of the series by far.

Sunday -
2 sausages, dhal, apple pie, pork veg and butter beans, chocolate, 2 coffees
Exercise - max interval, 33 kettlebell swings, 6 minute abs
 

Week 1. Robbo Reverse. Next Blog 05/06/2011

Week 1 complete. If you need to see why I am doing this you will need to read my Background and Goals blog on 23/05/2011. Then all will become clear.

My current goals are -

• Body - achieve 10% body fat and maintain. Incomplete
• Body - achieve a visible six pack. Incomplete
• Mind - Read "The 4 hour workweek" by Tim Ferriss. Incomplete
• Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete

My measurements on 29/05/2011 -
Weight 175 pounds. Loss of 6 pounds from last week
Body fat 16.4%. Loss of 1.8% from last week
Total inches 140.45. Loss of 0.3 inches.

Thoughts -

Happy with my loss of pounds and decrease in body fat. This is progress on my first goal of 10% body fat. However also my second goal of visible abs. The general rule is abs will not be fully visible until you get to 12% and under.

At current muscle mass to get to under 10% I am guessing I would have to be under 11st7 or 161 pounds. At this weight I will look skinny and that is not the goal by any means. I would not like the look and my girlfriend certainly would not either. Currently my exercise week is cardio heavy, probably around 80cardio/20resistance. I will maintain this until a stag do in Bennidorm. Once I return on 13/06/2011 my work outs will become resistance heavy. This will help me keep weight yet maintain consistant body fat reduction.


My total inches slightly decreased. I have no idea how this will change. I will be losing body fat, yet intend to increase muscle. Therefore long term total inches should increase.


I am continuing reading The Four Hour Workweek, as well as on the side The 4 Hour Body (For exercise advice).


I have not played golf this week.


I have achieved the above results by the following -


Monday 23rd
Breakfast - 2 scrambled eggs, 2 tomatoes
Lunch - Dhal
Dinner - Chicken salad with cannelini beans and guacamole
No exercise


Tuesday 24th
Breakfast - 2 scrambled ggs, 2 tomatoes
Lunch - Dhal
Early Dinner - Chicken Salad with broad beans and salsa
Late Dinner - Cod, Steamed Veg and Butter beans.
Exercise -  max cardio conditioning by Insanity Workouk 47 mins, 28 kettlebell swings @ 12kg 2mins, Tim Ferriss 6 minute abs.


Wednesday 25th
Breakfast - 2 scambled eggs
Lunch - Dhal
Early Dinner - Chicken Salad with Cannelini beans and salsa
Late Dinner - Cod, Steamed Veg and butter beans
Exercise - core cardio balance by Insanity 38mins, 29 kettlebells 2mins, Tim Ferris 6 minute abs


Thursday 26th
Breakfast - 2 scambled eggs, 2 tomatoes
Lunch - Dhal
Early Dinner - Chicken Salad with broad beans and salsa
Late Dinner - Cod, steamed veg and butter beans
Exercise - max interval training by Insanity, 30 kettlebells 2mins, Tim Ferris 6 minute abs
Entertainment - Poker and 3 diet cokes.


Friday 27th
Breakfast - 2 scrambled eggs, 2 tomatoes
Lunch - Chicken salad with cannelini beans
Dinner - Starters Restaurant - Chips, Chicken Jambalaya, Beef Kebab, Pint.
Entertainment - Cineworld - Ice cream and white coffee - Went to see Attack The Block. Very good. 8/10.
Drink - 3 whiskeys.
No exercise


Saturday 28th
Food porn day -  sausage sandwich, cheese burger, chips, canned grapefruit, orange juice, pizza, apple crumble, small bottle of whiskey, camembert cheese and crackers.
Exercise - max plyo interval by insanity 47mins, 30 kettlebells, Tim Ferris 6 minute abs


Sunday 29th
Milk, 3 boiled eggs, 2 pork steaks with veg and butter beans, whiskey, no exercise