"PSSSST!..........hey you!......what's the secret?"
"The secret to what?"
"You know!"
"Oooohh!.....you mean the secret to building huge, gigantic, monstrous muscles and having a body others can only dream and drool about?"
"Yeah.........that one.......what's the secret?"
"Well..........the secret is...........w...e..l..l..........there is no secret."
"No secret?"
"Hey, look, why the long face? Don't be disappointed. You must realise by now that in life there are no shortcuts, no magic wands, no free rides. I'll tell you what I'll do. Let's pretend there really is a secret."
"OK, yeah, that's better."
"Here it is..........Hard Work........but not just hard work alone......enjoying the hard work.......better still it can best be summed up as.....
Enjoying working hard at something you enjoy.
That applies to not only muscle building but to absolutely everything in life. It's a simple little "secret" to success at anything. Another way to express it is........to put yourself into such a position that enjoyable results are expected."
Alternate Overhead Press.
20.0 kg (44.1 lb) x 10 reps (10)
25.0 kg (55.1 lb) x 9 reps (9)
30.0 kg (66.1 lb) x 8 reps (8)
35.0 kg (77.2 lb) x 7 reps (7)
37.5 kg (82.7 lb) x 6 reps (6) *
40.0 kg (88.2 lb) x 5 reps (5) *
45.0 kg (99.2 lb) x 2 reps (4)
27.5 kg (60.6 lb) x 11 reps (16)
Leg Curls
20.0 kg (44.1 lb) x 18 reps (20)
17.5 kg (38.6 lb) x 20 reps (20)
15.0 kg (33.1 lb) x 17 reps (20)
"People who enjoy what they are doing invariably do it well." - Joe Gibbs
"Success is following the pattern of life one enjoys most." - Al Capp
"Winners take time to relish their work, knowing that scaling the mountain is what makes the view from the top so exhilarating." - Denis Waitley
Next time - back.
Friday, October 31, 2008
Wednesday, October 29, 2008
Chest workout 0004
Your rest periods are just as important as your weight training. When you are not training (resting) your muscles then have the opportunity to repair and grow. Too much training and no matter how fit and strong you may be, eventually your progress will slow, stop and even reverse in extreme cases.
If you train with enough intensity (working to momentary muscular failure on at least 2 or 3 sets), say for example you are working chest, you will not ordinarily need to train your chest again for up to two weeks. Anything more would just be counter productive. Don't believe me? Check the gaps between my bodypart workouts. Exactly! - and I'm making satisfying progress. Anything more would simply be overtraining.
Overtraining is one of the greatest mistakes made in any sport - not just bodybuilding.
Don't get me wrong here. Professional top level bodybuilders will work each bodypart more often - because they can. They are professionals. They eat, sleep, supplement, are managed, have trainers etc. What we talk about here is commonsense bodybuilding for the everyman and the everywoman. People who have jobs, families, friends, and a range of other time consuming commitments and responsibilities.
By spreading your training sessions out over slightly longer time periods you will give your body more time to recuperate and grow, make greater progress, lesson your chance of injuries, keep yourself from getting overtired as well as put the enjoyment back into your workouts. A case of less will get you more.
Enjoyment and progress, after all, is what it's all about.
Bench Press
40.0 kg (88.2 lb) x 10 reps (10)
45.0 kg (99.2 lb) x 9 reps (9)
47.5 kg (104.7 lb) x 8 reps (8)
52.5 kg (115.7 lb) x 7 reps (7)
57.5 kg (126.8 lb) x 6 reps (6) *
62.5 kg (137.8 lb) x 5 reps (5) *
67.5 kg (148.8 lb) x 3 reps (4)
40.0 kg (88.2 lb) x 11 reps (16)
Leg Extensions
35.0 kg (77.2 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 17 reps (20)
30.0 kg (66.1 lb) x 14 reps (20)
"Rest: the sweet sauce of labor." - Plutarch
"What is without periods of rest will not endure." - Ovid
"I still need more healthy rest in order to work at my best. My health is the main capital I have and I want to administer it intelligently." - Ernest Hemingway
Here's an absolute classic for you. So many great names. I think this would have been at Festival Hall in Melbourne (I think it's nickname was "The House of Blood") on a Saturday night. The commentator is Jack Little. I would go there occasionally with friends or family (or both!). What a wild place and what wild nights. Great memories! Click Here.
If you train with enough intensity (working to momentary muscular failure on at least 2 or 3 sets), say for example you are working chest, you will not ordinarily need to train your chest again for up to two weeks. Anything more would just be counter productive. Don't believe me? Check the gaps between my bodypart workouts. Exactly! - and I'm making satisfying progress. Anything more would simply be overtraining.
Overtraining is one of the greatest mistakes made in any sport - not just bodybuilding.
Don't get me wrong here. Professional top level bodybuilders will work each bodypart more often - because they can. They are professionals. They eat, sleep, supplement, are managed, have trainers etc. What we talk about here is commonsense bodybuilding for the everyman and the everywoman. People who have jobs, families, friends, and a range of other time consuming commitments and responsibilities.
By spreading your training sessions out over slightly longer time periods you will give your body more time to recuperate and grow, make greater progress, lesson your chance of injuries, keep yourself from getting overtired as well as put the enjoyment back into your workouts. A case of less will get you more.
Enjoyment and progress, after all, is what it's all about.
Bench Press
40.0 kg (88.2 lb) x 10 reps (10)
45.0 kg (99.2 lb) x 9 reps (9)
47.5 kg (104.7 lb) x 8 reps (8)
52.5 kg (115.7 lb) x 7 reps (7)
57.5 kg (126.8 lb) x 6 reps (6) *
62.5 kg (137.8 lb) x 5 reps (5) *
67.5 kg (148.8 lb) x 3 reps (4)
40.0 kg (88.2 lb) x 11 reps (16)
Leg Extensions
35.0 kg (77.2 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 17 reps (20)
30.0 kg (66.1 lb) x 14 reps (20)
"Rest: the sweet sauce of labor." - Plutarch
"What is without periods of rest will not endure." - Ovid
"I still need more healthy rest in order to work at my best. My health is the main capital I have and I want to administer it intelligently." - Ernest Hemingway
Here's an absolute classic for you. So many great names. I think this would have been at Festival Hall in Melbourne (I think it's nickname was "The House of Blood") on a Saturday night. The commentator is Jack Little. I would go there occasionally with friends or family (or both!). What a wild place and what wild nights. Great memories! Click Here.
Sunday, October 26, 2008
Biceps workout 0004
Balance. Know where you want to go with this and acheive your balance. What do I mean? It's no good having "The Body" when the rest of your life is falling apart. I'm talking about an all of life picture.
If your aim is to be a world champion bodybuilder, perhaps a Mr. ........... well your bodybuilding is going to have to consume a greater part of your waking hours. It is also going to consume a greater part of your financial means. Until you are very successful, you will only have time for a part-time job at best yet the cost of your special foods and supplements will be enormous. See what I mean.
On the other hand, much like me, you may just desire to have some "more than normal" strength, not that keen on a puny body, like to look a little better in a tee shirt, and just plain like working out with your weights. Not so much time is needed - perhaps only every second day. You won't need all those supplements with strange names. Also your diet does not need to be so strict (lucky for me on that one!).
Life is a balance.
It all just depends on where you see yourself heading and what you want to do with it. Whatever you choose for you is right. There will be no wrong choice. If it's what you really desire, then that's it. Just remember to always add some balance in there. Life is not all hard work. Never forget the rest and play bit too. Have fun with it.
Adjustable Bar Curls.
20.0 kg (44.1 lb) x 10 reps (10)
22.5 kg (49.6 lb) x 9 reps (9)
25.0 kg (55.1 lb) x 8 reps (8)
27.5 kg (60.6 lb) x 7 reps (7)
30.0 kg (66.1 lb) x 4 reps (6)
32.5 kg (71.7 lb) x 3 reps (5)
35.0 kg (77.2 lb) x 2 reps (4)
20.0 kg (44.1 lb) x 12 reps (16)
Squats.
30.0 kg (66.1 lb) x 16 reps (16) *
25.0 kg (55.1 lb) x 16 reps (16) *
25.0 kg (55.1 lb) x 16 reps (16) *
"Just as your car runs more smoothly and requires less energy to go faster and farther when the wheels are in perfect alignment, you perform better when your thoughts, feelings, emotions, goals, and values are in balance." - Brian Tracy
For some early years footage - click here
Next time - chest.
If your aim is to be a world champion bodybuilder, perhaps a Mr. ........... well your bodybuilding is going to have to consume a greater part of your waking hours. It is also going to consume a greater part of your financial means. Until you are very successful, you will only have time for a part-time job at best yet the cost of your special foods and supplements will be enormous. See what I mean.
On the other hand, much like me, you may just desire to have some "more than normal" strength, not that keen on a puny body, like to look a little better in a tee shirt, and just plain like working out with your weights. Not so much time is needed - perhaps only every second day. You won't need all those supplements with strange names. Also your diet does not need to be so strict (lucky for me on that one!).
Life is a balance.
It all just depends on where you see yourself heading and what you want to do with it. Whatever you choose for you is right. There will be no wrong choice. If it's what you really desire, then that's it. Just remember to always add some balance in there. Life is not all hard work. Never forget the rest and play bit too. Have fun with it.
Adjustable Bar Curls.
20.0 kg (44.1 lb) x 10 reps (10)
22.5 kg (49.6 lb) x 9 reps (9)
25.0 kg (55.1 lb) x 8 reps (8)
27.5 kg (60.6 lb) x 7 reps (7)
30.0 kg (66.1 lb) x 4 reps (6)
32.5 kg (71.7 lb) x 3 reps (5)
35.0 kg (77.2 lb) x 2 reps (4)
20.0 kg (44.1 lb) x 12 reps (16)
Squats.
30.0 kg (66.1 lb) x 16 reps (16) *
25.0 kg (55.1 lb) x 16 reps (16) *
25.0 kg (55.1 lb) x 16 reps (16) *
"Just as your car runs more smoothly and requires less energy to go faster and farther when the wheels are in perfect alignment, you perform better when your thoughts, feelings, emotions, goals, and values are in balance." - Brian Tracy
For some early years footage - click here
Next time - chest.
Friday, October 24, 2008
Triceps workout 0004
The triceps are a strange muscle group. There sorta there but no one pays that much attention to them. The biceps are the movie stars - always the ones to be noticed, looked for and shown off.
In reality it's the size of your triceps that will make or break the look of your arms. As the word says there are 3 main parts of the "Tri"ceps compared with only 2 for the "bi"ceps. This means that your triceps always have the potential of being far bigger than your biceps. A nice set of triceps will always give an arm that "big" or "full" look. Your arms would look pretty silly if they only had big biceps - kinda strange! Yet a lot of people give too much emphasis to bicep training as compared to triceps work.
Want to have great arms? Always work your triceps really hard. That will help with your bench presses too!
Adjustable bar triceps extension.
25.0 kg (55.1 lb) x 10 reps (10)
27.5 kg (60.6 lb) x 9 reps (9)
30.0 kg (66.1 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 7 reps (7)
35.0 kg (77.2 lb) x 6 reps (6) *
37.5 kg (82.7 lb) x 3 reps (5)
40.0 kg (88.2 lb) x 1 rep (4)
25.0 kg (55.1 lb) x 10 reps (16)
Leg curls.
20.0 kg (44.1 lb) x 16 reps (20)
17.5 kg (38.6 lb) x 18 reps (20)
15.0 kg (33.1 lb) x 12 reps (20)
"Errbody wanna be a bodybuilder, but don't nobody wanna lift no heavy ass weight!" - Ronnie Coleman
Here's another great YouTube - click here.
Next time - biceps
In reality it's the size of your triceps that will make or break the look of your arms. As the word says there are 3 main parts of the "Tri"ceps compared with only 2 for the "bi"ceps. This means that your triceps always have the potential of being far bigger than your biceps. A nice set of triceps will always give an arm that "big" or "full" look. Your arms would look pretty silly if they only had big biceps - kinda strange! Yet a lot of people give too much emphasis to bicep training as compared to triceps work.
Want to have great arms? Always work your triceps really hard. That will help with your bench presses too!
Adjustable bar triceps extension.
25.0 kg (55.1 lb) x 10 reps (10)
27.5 kg (60.6 lb) x 9 reps (9)
30.0 kg (66.1 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 7 reps (7)
35.0 kg (77.2 lb) x 6 reps (6) *
37.5 kg (82.7 lb) x 3 reps (5)
40.0 kg (88.2 lb) x 1 rep (4)
25.0 kg (55.1 lb) x 10 reps (16)
Leg curls.
20.0 kg (44.1 lb) x 16 reps (20)
17.5 kg (38.6 lb) x 18 reps (20)
15.0 kg (33.1 lb) x 12 reps (20)
"Errbody wanna be a bodybuilder, but don't nobody wanna lift no heavy ass weight!" - Ronnie Coleman
Here's another great YouTube - click here.
Next time - biceps
Wednesday, October 22, 2008
Back workout 0004
To do a T Bar row at home is not too difficult. A 6 ft. barbell is really required here. Remove the collar and any weights from one end. Place an old jumper or small blanket on the floor in a corner of your workout room (to protect your walls from damage). Now place the end of the bar with no weights into the now cushioned corner. Add the required weight to the free end, tighten the collar.
There are two ways to go from here. The first is to bend over, knees slightly bent, back slightly arched and eyes looking forward. You can use a two handed grip, one in front of the other just behind the weights, pulling up to the chest, exhaling all the way as the weight approaches the chest. Lower the weight to arms length inhaling as you lower. Repeat.
The second way and by far the best is to invest in the "T" part of the T Bar. At your local hardware shop purchase a metal pipe approximately 3 ft. (91 cm.) to 3 ft. 6 ins. (105 cm.) long and approx. 1 to 1.25 inches (2.5 to 3 cm.) in diameter. Make sure that the actual metal thickness is at least 1 to 2 mm. Find the midpoint of the bar and mark it clearly.
Find a broom handle and remove the broom bit. You can also use a piece of scrap round wood the same thickness as a broom handle. Lay it on the ground (concrete or brick). Do this near a wall. Place your T Bar over the broom handle making sure that the mid point is exactly mid point of the broom handle.
Put one foot on one end of the T Bar and then for support place both hands on the wall. Now gently put your other foot on the other end of the T Bar. You should find yourself able to balance like a see-saw. Bend your knees slightly and with all your force push downwards equally on both ends of the T Bar. With good luck on your side you should find that your T Bar has a nice ever so slight "V" shape. In other words it should have bent in the middle.
You can now slide your T Bar under your barbell (as close to the plates as possible) until it reaches the middle of your slightly "V"ed T Bar. The barbell should now naturally stay in place during use. Grip your T Bar with knuckles facing forward. For comfortable width apart and stability I have my hands just touching the plates. Experiment to find your best grip spot. Perform the movement as described above for the first way, only difference is you now have a proper T Bar.
For weights above 200 lb (90 kg) you may consider a solid bar. For a solid bar obviously my bending technique will no longer work. Purchase a solid bar from a steel works and they will bend it for you.
Now for the workout. I've changed it a bit. The first four sets are warmup sets - perform only up to the required number of reps. The next three sets are to failure with the last set as a flushing set. Easy peasy.
T Bar Row.
50.0 kg (110 lb) x 10 reps (10)
55.0 kg (121 lb) x 9 reps (9)
60.0 kg (132 lb) x 8 reps (8)
65.0 kg (143 lb) x 7 reps (7)
70.0 kg (154 lb) x 4 reps (6)
75.0 kg (165 lb) x 3 reps (5)
80.0 kg (176 lb) x 2 reps (4)
50.0 kg (110 lb) x 10 reps (16)
Leg Extensions.
32.5 kg (71.7 lb) x 20 reps (20) *
30.0 kg (66.1 lb) x 15 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)
"Necessity is the mother of invention, it is true - but it's father is creativity, and knowledge is the midwife." - Jonathan Schattke
There are two ways to go from here. The first is to bend over, knees slightly bent, back slightly arched and eyes looking forward. You can use a two handed grip, one in front of the other just behind the weights, pulling up to the chest, exhaling all the way as the weight approaches the chest. Lower the weight to arms length inhaling as you lower. Repeat.
The second way and by far the best is to invest in the "T" part of the T Bar. At your local hardware shop purchase a metal pipe approximately 3 ft. (91 cm.) to 3 ft. 6 ins. (105 cm.) long and approx. 1 to 1.25 inches (2.5 to 3 cm.) in diameter. Make sure that the actual metal thickness is at least 1 to 2 mm. Find the midpoint of the bar and mark it clearly.
Find a broom handle and remove the broom bit. You can also use a piece of scrap round wood the same thickness as a broom handle. Lay it on the ground (concrete or brick). Do this near a wall. Place your T Bar over the broom handle making sure that the mid point is exactly mid point of the broom handle.
Put one foot on one end of the T Bar and then for support place both hands on the wall. Now gently put your other foot on the other end of the T Bar. You should find yourself able to balance like a see-saw. Bend your knees slightly and with all your force push downwards equally on both ends of the T Bar. With good luck on your side you should find that your T Bar has a nice ever so slight "V" shape. In other words it should have bent in the middle.
You can now slide your T Bar under your barbell (as close to the plates as possible) until it reaches the middle of your slightly "V"ed T Bar. The barbell should now naturally stay in place during use. Grip your T Bar with knuckles facing forward. For comfortable width apart and stability I have my hands just touching the plates. Experiment to find your best grip spot. Perform the movement as described above for the first way, only difference is you now have a proper T Bar.
For weights above 200 lb (90 kg) you may consider a solid bar. For a solid bar obviously my bending technique will no longer work. Purchase a solid bar from a steel works and they will bend it for you.
Now for the workout. I've changed it a bit. The first four sets are warmup sets - perform only up to the required number of reps. The next three sets are to failure with the last set as a flushing set. Easy peasy.
T Bar Row.
50.0 kg (110 lb) x 10 reps (10)
55.0 kg (121 lb) x 9 reps (9)
60.0 kg (132 lb) x 8 reps (8)
65.0 kg (143 lb) x 7 reps (7)
70.0 kg (154 lb) x 4 reps (6)
75.0 kg (165 lb) x 3 reps (5)
80.0 kg (176 lb) x 2 reps (4)
50.0 kg (110 lb) x 10 reps (16)
Leg Extensions.
32.5 kg (71.7 lb) x 20 reps (20) *
30.0 kg (66.1 lb) x 15 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)
"Necessity is the mother of invention, it is true - but it's father is creativity, and knowledge is the midwife." - Jonathan Schattke
Monday, October 20, 2008
Shoulders Workout 0003
As you will notice by the dates of this and the last post, I have had a few days off again to let my right arm heal some more. It's coming along fine now. I have changed my workout to allow for more warmup sets to help.
Never be afraid to change your workout to fit your situation and circumstances. Don't let your workouts rule you - stay in charge - make sure you rule your workouts. After all, they are to benefit you; not to hinder you.
Don't panic about your progress too much. As long as you are persistant your strength and size will always grow over time.
Notice I said "over time". That's not immediatly, six months from now or one year from now. Building your body's size and strength is a process - it's always a long term goal.
You have to stay in the game to win the game.
Alternate Overhead Press.
20.0 kg (44.1 lb) x 10 reps (10) *
25.0 kg (55.1 lb) x 10 reps (10) *
30.0 kg (66.1 lb) x 8 reps (8) *
35.0 kg (77.1 lb) x 7 reps (7) *
37.5 kg (82.7 lb) x 5 reps (6)
40.0 kg (88.2 lb) x 3 reps (6)
45.0 kg (99.2 lb) x 1 rep (4)
27.5 kg (60.6 lb) x 10 reps (16)
"The secret of success is constancy to purpose." - Benjamin Disraeli
"I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen." - Frank Lloyd Wright
"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams
Next time - back workout - stay in the game!
Never be afraid to change your workout to fit your situation and circumstances. Don't let your workouts rule you - stay in charge - make sure you rule your workouts. After all, they are to benefit you; not to hinder you.
Don't panic about your progress too much. As long as you are persistant your strength and size will always grow over time.
Notice I said "over time". That's not immediatly, six months from now or one year from now. Building your body's size and strength is a process - it's always a long term goal.
You have to stay in the game to win the game.
Alternate Overhead Press.
20.0 kg (44.1 lb) x 10 reps (10) *
25.0 kg (55.1 lb) x 10 reps (10) *
30.0 kg (66.1 lb) x 8 reps (8) *
35.0 kg (77.1 lb) x 7 reps (7) *
37.5 kg (82.7 lb) x 5 reps (6)
40.0 kg (88.2 lb) x 3 reps (6)
45.0 kg (99.2 lb) x 1 rep (4)
27.5 kg (60.6 lb) x 10 reps (16)
"The secret of success is constancy to purpose." - Benjamin Disraeli
"I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen." - Frank Lloyd Wright
"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams
Next time - back workout - stay in the game!
Tuesday, October 14, 2008
Chest Workout 0003
Never neglect the use of your imagination. When about to perform a difficult lift, first of all imagine yourself going through all the motions (all the details) of that lift successfully. Imagine yourself completing the movement and how great you'll feel afterwards. Really feel it! Feel the emotion!
It's a fact that your subconcious can't tell the difference between something imagined (pictured in your mind) and something that has really happened, especially when emotion is involved. So when you rehearse a movement by imagining yourself actually performing it, completing it successfully, feeling really great afterwards (with emotion), your subconcious will believe that you have already successfully done it before.
Now when you come to the real thing you are, in effect, only repeating something you have been able to complete before. It's all a matter of belief.
Chest Workout.
47.5 kg (104.7 lb) x 14 reps (16)
52.5 kg (115.7 lb) x 10 reps (12)
62.5 kg (137.8 lb) x 4 reps (8)
67.5 kg (148.8 lb) x 3 reps (4)
55.0 kg (121.3 lb) x 8 reps (10)
42.5 kg (93.7 lb) x 8 reps (16)
Squat.
20.0 kg (66.1 lb) x 13 reps (16)
25.0 kg (55.1 lb) x 8 reps (16)
25.0 kg (55.1 lb) x 6 reps (16)
"Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless." - Jamie Paolinetti
Next time - shoulders
It's a fact that your subconcious can't tell the difference between something imagined (pictured in your mind) and something that has really happened, especially when emotion is involved. So when you rehearse a movement by imagining yourself actually performing it, completing it successfully, feeling really great afterwards (with emotion), your subconcious will believe that you have already successfully done it before.
Now when you come to the real thing you are, in effect, only repeating something you have been able to complete before. It's all a matter of belief.
Chest Workout.
47.5 kg (104.7 lb) x 14 reps (16)
52.5 kg (115.7 lb) x 10 reps (12)
62.5 kg (137.8 lb) x 4 reps (8)
67.5 kg (148.8 lb) x 3 reps (4)
55.0 kg (121.3 lb) x 8 reps (10)
42.5 kg (93.7 lb) x 8 reps (16)
Squat.
20.0 kg (66.1 lb) x 13 reps (16)
25.0 kg (55.1 lb) x 8 reps (16)
25.0 kg (55.1 lb) x 6 reps (16)
"Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless." - Jamie Paolinetti
Next time - shoulders
Friday, October 10, 2008
Biceps Workout 0003
This workout is truly a lesson in thinking outside the square. Remember a couple of workouts ago I mentioned about tearing the muscles in my right arm when lifting a clothes dryer into position?
Yeah, well, I knew today's bicep workout was going to be very interesting - was this actually going to work?
The answer was an easy no. Not doing a barbell curl anyway. The arm in that position was just not functioning. I could easily tell that if I forced myself to perform even 1 rep I stood the chance of doing some very bad damage to my arm.
I experimented a little bit with different positions - still no good. What to do?
I then tried the adjustable bar. The same bar I use for triceps extensions. Very light weights to start. Just a little soreness but all OK.
So what we learn here is that if something is not working for you - experiment until you find the thing that will do it for you. It will be there, you just have to persist until you find it.
And doesn't that just apply to all of life!
Biceps Curl (adjustable bar)
Approximately 12 sets with weights mainly in the 10 to 20 kg (22 lb to 44lb) zone and reps ranging from 7 to 12
Now I know that this works I'll log it more accurately for you next time.
Leg Curls
20.0 kg (44.1 lb) x 15 reps (20)
17.5 kg (38.6 lb) x 17 reps (20)
15.0 kg (33.1 lb) x 9 reps (20)
"For every failure, there's an alternative course of action. You just have to find it. When you come to a roadblock, take a detour." - Mary Kay Ash
Oh yeah. I promised you a sensational link to what I watch on YouTube as I workout.
Here it is - Link
Have fun!!! 'Cos I will be - this weekend in Oz is our Bathurst 1000 motor race. I watch it every year. Have done so since I was a little guy. Greatest motor race at the greatest motor racing circuit in the world. YouTube it and you'll see what I mean. You will be a convert instantly.
Next time - chest.
Yeah, well, I knew today's bicep workout was going to be very interesting - was this actually going to work?
The answer was an easy no. Not doing a barbell curl anyway. The arm in that position was just not functioning. I could easily tell that if I forced myself to perform even 1 rep I stood the chance of doing some very bad damage to my arm.
I experimented a little bit with different positions - still no good. What to do?
I then tried the adjustable bar. The same bar I use for triceps extensions. Very light weights to start. Just a little soreness but all OK.
So what we learn here is that if something is not working for you - experiment until you find the thing that will do it for you. It will be there, you just have to persist until you find it.
And doesn't that just apply to all of life!
Biceps Curl (adjustable bar)
Approximately 12 sets with weights mainly in the 10 to 20 kg (22 lb to 44lb) zone and reps ranging from 7 to 12
Now I know that this works I'll log it more accurately for you next time.
Leg Curls
20.0 kg (44.1 lb) x 15 reps (20)
17.5 kg (38.6 lb) x 17 reps (20)
15.0 kg (33.1 lb) x 9 reps (20)
"For every failure, there's an alternative course of action. You just have to find it. When you come to a roadblock, take a detour." - Mary Kay Ash
Oh yeah. I promised you a sensational link to what I watch on YouTube as I workout.
Here it is - Link
Have fun!!! 'Cos I will be - this weekend in Oz is our Bathurst 1000 motor race. I watch it every year. Have done so since I was a little guy. Greatest motor race at the greatest motor racing circuit in the world. YouTube it and you'll see what I mean. You will be a convert instantly.
Next time - chest.
Wednesday, October 8, 2008
Triceps Workout 0003
How many meals do I eat in a day? The answer is 5. If you can somehow squeeze in 6, great.
Let's make a very clear point here. Those 5 meals are not all meat and 3 veg. I'd get very fat doing that. I would eat the same amount in those 5 meals as a normal person (someone not training) would eat in their 3 meals. All I do is spread it more evenly throughout the day.
It's all to do with energy levels and bodily needs. I'm never starving hungry during the day because it's actually never that long since I've eaten. Consequently all my meals are smaller and I never suffer from that overfull feeling. In fact, I really dislike that feeling!
The other great benefit from eating this way is that I'm never short of energy. It is just a great way to feed yourself for optimum results.
The other reccomendation I could make here is to always eat slowly. Very slowly. This gives your stomach time to signal to your brain that you have had enough (before you've actually had too much - sometimes way too much!). The other benifit of eating this way is that you will find yourself really enjoying your food - you have time to taste everything. It's all about relaxed eating.
Standing Triceps Extension (adjustable bar)
30.0 kg (66.1 lb) x 12 reps (16)
30.0 kg (66.1 lb) x 11 reps (12)
35.0 kg (77.2 lb) x 8 reps (8) *
40.0 kg (88.2 lb) x 2 reps (4)
32.5 kg (71.7 lb) x 10 reps (10) *
25.0 kg (55.1 lb x 11 reps (16)
Leg Extension
30.0 kg (66.1 lb) x 20 reps (20) *
27.5 kg (60.6 lb) x 20 reps (20) *
OK so that's it for today. I watch Youtube as I workout, or, more accurately, when I'm resting between sets. I'll tell you what and give you the link next time. It's great!!
"The secret to staying young is to live honestly, eat slowly and lie about your age." - Lucille Ball
Next time - biceps.
Let's make a very clear point here. Those 5 meals are not all meat and 3 veg. I'd get very fat doing that. I would eat the same amount in those 5 meals as a normal person (someone not training) would eat in their 3 meals. All I do is spread it more evenly throughout the day.
It's all to do with energy levels and bodily needs. I'm never starving hungry during the day because it's actually never that long since I've eaten. Consequently all my meals are smaller and I never suffer from that overfull feeling. In fact, I really dislike that feeling!
The other great benefit from eating this way is that I'm never short of energy. It is just a great way to feed yourself for optimum results.
The other reccomendation I could make here is to always eat slowly. Very slowly. This gives your stomach time to signal to your brain that you have had enough (before you've actually had too much - sometimes way too much!). The other benifit of eating this way is that you will find yourself really enjoying your food - you have time to taste everything. It's all about relaxed eating.
Standing Triceps Extension (adjustable bar)
30.0 kg (66.1 lb) x 12 reps (16)
30.0 kg (66.1 lb) x 11 reps (12)
35.0 kg (77.2 lb) x 8 reps (8) *
40.0 kg (88.2 lb) x 2 reps (4)
32.5 kg (71.7 lb) x 10 reps (10) *
25.0 kg (55.1 lb x 11 reps (16)
Leg Extension
30.0 kg (66.1 lb) x 20 reps (20) *
27.5 kg (60.6 lb) x 20 reps (20) *
OK so that's it for today. I watch Youtube as I workout, or, more accurately, when I'm resting between sets. I'll tell you what and give you the link next time. It's great!!
"The secret to staying young is to live honestly, eat slowly and lie about your age." - Lucille Ball
Next time - biceps.
Monday, October 6, 2008
Back Workout 0003
I'm back - and doing back. I've had a week of very low physical activity nursing the damaged wing which has been improving at a fast rate (phew!). The reps are down a bit as my arm is still sore so I've only pushed it just so far, not wishing to go backward.
To get where you need to be, and can see yourself being at, you need to keep on bashing away no matter what. Sure, your going to face some challenges along the way, that's the way life is. Just make sure you keep on picking yourself up and doing it one more time. It's all about determination.
To ensure that you keep moving forward no matter what life throws at you you need to be strong - both physically and mentally. Keep strong in both those departments and you'll get there!
T Bar Row
57.5 kg (126.8 lb) x 10 reps (16)
62.5 kg (137.8 lb) x 6 reps (12)
70.0 kg (154.3 lb) x 3 reps (8)
80.0 kg (176.4 lb) x 2 reps (4)
67.5 kg (148.8 lb) x 3 reps (10)
50.0 kg (110.2 lb) x 12 reps (16)
Squat
30.0 kg (66.1 lb) x 12 reps (16)
22.5 kg (49.6 lb) x 16 reps (16)
"You've got to get up every morning with determination if you're going to go to bed with satisfaction." - George Lorimer
Next time - Triceps.
To get where you need to be, and can see yourself being at, you need to keep on bashing away no matter what. Sure, your going to face some challenges along the way, that's the way life is. Just make sure you keep on picking yourself up and doing it one more time. It's all about determination.
To ensure that you keep moving forward no matter what life throws at you you need to be strong - both physically and mentally. Keep strong in both those departments and you'll get there!
T Bar Row
57.5 kg (126.8 lb) x 10 reps (16)
62.5 kg (137.8 lb) x 6 reps (12)
70.0 kg (154.3 lb) x 3 reps (8)
80.0 kg (176.4 lb) x 2 reps (4)
67.5 kg (148.8 lb) x 3 reps (10)
50.0 kg (110.2 lb) x 12 reps (16)
Squat
30.0 kg (66.1 lb) x 12 reps (16)
22.5 kg (49.6 lb) x 16 reps (16)
"You've got to get up every morning with determination if you're going to go to bed with satisfaction." - George Lorimer
Next time - Triceps.
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