ROBBO REVERSE. WEEK 9 - DAY 6 - GYM DAY

Went to the Gym today for a leg workout. I hate leg workouts, brutal. However as everything I read tells me big muscle moves are vital, so I am just gonna have to suck it up.

Will be weighing myself tomorrow, so hopefully some progress is made.

Also found out today, a multiple time Northumberland Strongest Man winner works out at our Gym. Cool. He was doing a leg work out aswell, now he did a proper workout !!! Wow what he was lifting was crazy !!! I stalked him from afar when I was working out, to get some tips.

Exercise – Gym

Squat machine – 50kg, 12/12/12 reps

Standing leg press – 80kg, 10/10/10 reps

Seated leg press – 120kg, 15/15/15 reps

Calf raise – 60kg, 12/12/12 reps

Russian twist – 10kg, 20/20/20 reps

Hanging crunch – 10/10/10 reps

Food -

Breakfast – dhal, boiled egg, protein shake

Lunch – dhal

Early dinner – turkey salad

Late dinner – Beef stew

Snacks – boiled egg, milk

ROBBO REVERSE. WEEK 9 - DAY 5 - GYM DAY

Chest and Shoulder work out at the Gym today. Felt good. I am liking this plan I have set out for these 4 weeks. Although they take a bit longer than anticipated.

The #SeriouslyStackedStudent was at the gym today. Looks just a normal dude in a hoodie, but in a T-Shirt he looks ripped. This is the path I want to go down. I don’t have the body type to be a massive Brock Lesnar type meathead, and neither would I want to....but lean and mean is on the cards.

Read a few pages of the “Power” book I have previously mentioned. I have been a bit slack with my reading the last couple of weeks, need to make more effort.

Exercise – Gym
Chest press machine – 70kg, 7/5/5 reps
Decline chest press – 80kg, 18/15/15 reps
Incline chest press – 40kg, 8/7/6 reps
Shoulder press – 50kg, 6/4/4 reps
Trap raise – 20kg, 12/11/9 reps
Shrug – 65kg, 12/12/12 reps
Push ups – 10

Food -
Breakfast – dhal, boiled egg, protein shake
Lunch – dhal
Early dinner – turkey salad
Late dinner – cowboy hotpot, bread
Snacks – 2 bananas, oat bar, milk, boiled egg

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 9 - DAY 3 - GYM Day

First day proper of my 4 week plan, week 9-13 of my Age Reverse programme.

For the next 4 weeks I will be doing 3 gym sessions.

Workout A – Back

Workout B – Chest and Shoulders

Workout C – Legs and Abs

This will be based around going heavy, with a target of 7 reps per set. Tempo will be 1 secs for the push and 4 secs for the lower of the exercise. 3 sets. 3 min rest between sets.

There will be a Workout D on a Saturday, this will be an all body exercise I will be doing with my girlfriend to help and encourage her goals. I will go light with a greater number or reps at a higher tempo.

Currently using a All in One supplement – USN Muscle Fuel Anabolic

I will also try for 2 runs a week.

Today’s Food -

Breakfast – Lentills, boiled egg, protein shake
Lunch – Dhal
Early Dinner – Pork salad
Late Dinner – Shepherds Pie and bread
Snacks – milk, boiled egg

Exercise – Gym

ChinUp – 5
PullUp – 2
Pulldown – iso – 90kg – 6/6/5 reps
CableRow – 70kg – 8/8/7 reps
OneArmRow – 17.5kg – 14/14/14 reps
UprightRow – 35kg – 6/8/8 reps

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.

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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.

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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