In my post before the last one (Nov. 17th) I talked about the many positive life lessons I have learnt from bodybuilding.
That one was all about attaining goals in small doable incremental steps.
Another lesson I have learnt is: how it is possible to push ahead even when it all seems far too hard - how not to be a quitter.
Plenty of times I have been faced with a scheduled workout after a late night before, or I just plain didn't feel like it - motivation completely left town!
From past experience I knew that if I would just start, all the rest would just sort of follow on, enthusiasm would gradually return and I would end up feeling much better afterwards. Definitely more proud of myself.
The important thing is to just start. See how you go. Doing this I have had headaches disappear, soreness go, negative thinking spun around to positive by the end of the workout. Appetite definitely returns!!
It's also knowing deep inside that to achieve my workout goals I need to keep on rinsing and repeating my workouts - keep on jumping through the hoops.
Once you get this you can overlay these principles to all other areas of your life. Ever NOT felt like going out to a social event but, for whatever reason, you felt you'd give it a go anyway - and you had a great time after all! That's what I mean.
A good word for it is "stickability".
Adjustable Bar Curls.
20.0 kg (44.9 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) *
32.5 kg (71.7 lb) x 6 reps (6) *
35.0 kg (77.2 lb) x 5 reps (5) *
37.5 kg (82.7 lb) x 4 reps (4) *
22.5 kg (49.6 lb) x 12 reps (16)
Leg Extensions.
37.5 kg (82.7 lb) x 14 reps (20)
32.5 kg (71.7 lb) x 16 reps (20)
32.5 kg (71.7 lb) x 16 reps (20)
"A quitter never wins and a winner never quits." - Napoleon Hill
"A dream is a flame that burns out if you give up." - Anonymous
Next time - chest.
Wednesday, November 26, 2008
Monday, November 24, 2008
Triceps Workout 0006
As you may notice from the dates on my last and this post I have had a week off from training. My wife and I have been helping a friend move into a new house.
If you remember, the last time I helped someone move house (my son) I copped an injury. So, I thought that this time I would take ALL caution to avoid the same this time.
This brings me to the article I'm posting today. If for some genuine reason (soreness, injury, other physical activity) you need to skip a workout or two, don't be afraid to. If your usual workouts are pretty intense you will find that your muscles will actually benefit from the short break.
The following is a great article by Shawn Nalewanyj - I highly recommend you read it in full and please do check out Shawn's Site.
You Should NEVER Skip A Workout…Or Should You?
By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author (MuscleGainTruth)
If you want to be successful at anything, discipline and consistency are mandatory.
You’ve got to be willing to work hard week in and week out, and put forth the effort even on those days when you’d rather stay at home, lie on the couch and relax.
The saying says that “80% of success is showing up”, and for the most part I’d say that’s true.
Building muscle is no different.
You’ve got to stay tight to your workout schedule and get yourself into the gym even when it’s the last thing on your mind. If you want to gain muscle size and strength as quickly as possible, you should never, ever miss a workout…
Or should you?
Here’s the thing…
Yes, consistency is important. Yes, you should be sticking to your workout schedule the vast majority of the time. Yes, simply bailing on the gym out of pure laziness is not acceptable.
However, I would like to bring up a quote from the late Mike Mentzer when he said… “Rituals have nothing to do with science”.
What you need to keep in mind is that the human body is an extremely complex biological “machine”, and that not every single workout and recovery period is identical.
In other words, just because your schedule states that you must train on days X, Y and Z doesn’t necessarily mean that this will always be the optimal pattern every single week of the year.
If you wake up on a training day and your muscles still ache, you feel physically tired and your regular motivation to train just feels like it has been zapped... don’t you think your body just might be trying to tell you something?
Why would you force yourself to train in a situation where more recovery time is clearly needed, and when you know that your training performance will be less than optimal? If your body, muscles and mind are clearly still reeling from the previous session, what sense does it make to force yourself to train despite this?
After all, we know that the recovery phase is the ultimate “muscle builder” (the actual process of adding new muscle tissue occurs out of the gym on resting days) and that intense weight training is extremely demanding on the body as a whole…
So why would you deliberately interfere with the very process that transforms your physique in the first place? Why not take an extra 24 hours off and re-enter the gym once you feel physically and mentally ready to do so?
What harm could there possibly be in that?
There is no threat of losing muscle size or strength, as these decreases require 2 or more weeks of inactivity to be set into motion. Yet, there is the perfectly likely reality of a positive gain in the form of proper recovery from the previous workout and improved performance on the following workout.
The underlying key is to listen to your body.
Rituals truly do not have anything to do with science, and if it feels obvious to you that additional rest is needed, take it.
Don’t force your body into another battle with the weights if it clearly is not ready to do so. Don’t let your ego get in the way; just because some muscle building guru told you to “never skip a workout” doesn’t mean that it’s always the best approach.
You do have to use this method with caution, though...
If you develop the mindset of only training when you “feel like it”, then it’s likely that you’ll start delaying your workouts and convincing yourself that it’s correct to do so when in fact it is not.
There are plenty of times when you won’t feel like training purely for psychological reasons rather than concrete physical reasons, and that’s not what I’m talking about here.
I’m simply talking about those days where you are able to sense that from a physical standpoint, taking an extra day of rest would be the better course of action.
Just remember... there is no long-term harm in taking an extra day of rest, but there IS the very real and immediate harm of training your body without being fully recovered first.
If in doubt, take the day off!
Want more no B.S muscle-building strategies just like this one?
Check out MuscleGainTruth for more info. In a bodybuilding world full of marketing hype and exaggerations, I cut straight through the lies and give you the no-nonsense truth about what it takes to gain muscle fast.
About The Author
Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Learn how to buid muscle and gain weight in just 24 minutes a day by visiting: MuscleGainTruth.
Sean is also the owner and operator of the web's premier muscle building and fat loss support community, currently accepting new members at The School Of Muscle Inner Circle.
Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.
Thank's Shawn for some great advice.
Ok, here's my workout for today:
Adjustable Bar Triceps Extension.
27.5 kg (60.6 lb) x 10 reps (10)
30.0 kg (66.1 lb) x 9 reps (9)
32.5 kg (71.7 lb) x 8 reps (8)
35.0 kg (77.2 lb) x 7 reps (7)
37.5 kg (82.7 lb) x 3 reps (6)
40.0 kg (88.2 lb) x 3 reps (5)
42.5 kg (93.7 lb) x 1 rep (4)
27.5 kg (60.6 lb) x 6 reps (16)
Squats.
35.0 kg (77.2 lb) x 8 reps (16)
27.5 kg (60.6 lb) x 11 reps (16)
27.5 kg (60.6 lb) x 9 reps (16)
Next time - biceps.
If you remember, the last time I helped someone move house (my son) I copped an injury. So, I thought that this time I would take ALL caution to avoid the same this time.
This brings me to the article I'm posting today. If for some genuine reason (soreness, injury, other physical activity) you need to skip a workout or two, don't be afraid to. If your usual workouts are pretty intense you will find that your muscles will actually benefit from the short break.
The following is a great article by Shawn Nalewanyj - I highly recommend you read it in full and please do check out Shawn's Site.
You Should NEVER Skip A Workout…Or Should You?
By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author (MuscleGainTruth)
If you want to be successful at anything, discipline and consistency are mandatory.
You’ve got to be willing to work hard week in and week out, and put forth the effort even on those days when you’d rather stay at home, lie on the couch and relax.
The saying says that “80% of success is showing up”, and for the most part I’d say that’s true.
Building muscle is no different.
You’ve got to stay tight to your workout schedule and get yourself into the gym even when it’s the last thing on your mind. If you want to gain muscle size and strength as quickly as possible, you should never, ever miss a workout…
Or should you?
Here’s the thing…
Yes, consistency is important. Yes, you should be sticking to your workout schedule the vast majority of the time. Yes, simply bailing on the gym out of pure laziness is not acceptable.
However, I would like to bring up a quote from the late Mike Mentzer when he said… “Rituals have nothing to do with science”.
What you need to keep in mind is that the human body is an extremely complex biological “machine”, and that not every single workout and recovery period is identical.
In other words, just because your schedule states that you must train on days X, Y and Z doesn’t necessarily mean that this will always be the optimal pattern every single week of the year.
If you wake up on a training day and your muscles still ache, you feel physically tired and your regular motivation to train just feels like it has been zapped... don’t you think your body just might be trying to tell you something?
Why would you force yourself to train in a situation where more recovery time is clearly needed, and when you know that your training performance will be less than optimal? If your body, muscles and mind are clearly still reeling from the previous session, what sense does it make to force yourself to train despite this?
After all, we know that the recovery phase is the ultimate “muscle builder” (the actual process of adding new muscle tissue occurs out of the gym on resting days) and that intense weight training is extremely demanding on the body as a whole…
So why would you deliberately interfere with the very process that transforms your physique in the first place? Why not take an extra 24 hours off and re-enter the gym once you feel physically and mentally ready to do so?
What harm could there possibly be in that?
There is no threat of losing muscle size or strength, as these decreases require 2 or more weeks of inactivity to be set into motion. Yet, there is the perfectly likely reality of a positive gain in the form of proper recovery from the previous workout and improved performance on the following workout.
The underlying key is to listen to your body.
Rituals truly do not have anything to do with science, and if it feels obvious to you that additional rest is needed, take it.
Don’t force your body into another battle with the weights if it clearly is not ready to do so. Don’t let your ego get in the way; just because some muscle building guru told you to “never skip a workout” doesn’t mean that it’s always the best approach.
You do have to use this method with caution, though...
If you develop the mindset of only training when you “feel like it”, then it’s likely that you’ll start delaying your workouts and convincing yourself that it’s correct to do so when in fact it is not.
There are plenty of times when you won’t feel like training purely for psychological reasons rather than concrete physical reasons, and that’s not what I’m talking about here.
I’m simply talking about those days where you are able to sense that from a physical standpoint, taking an extra day of rest would be the better course of action.
Just remember... there is no long-term harm in taking an extra day of rest, but there IS the very real and immediate harm of training your body without being fully recovered first.
If in doubt, take the day off!
Want more no B.S muscle-building strategies just like this one?
Check out MuscleGainTruth for more info. In a bodybuilding world full of marketing hype and exaggerations, I cut straight through the lies and give you the no-nonsense truth about what it takes to gain muscle fast.
About The Author
Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Learn how to buid muscle and gain weight in just 24 minutes a day by visiting: MuscleGainTruth.Sean is also the owner and operator of the web's premier muscle building and fat loss support community, currently accepting new members at The School Of Muscle Inner Circle.
Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.
Thank's Shawn for some great advice.
Ok, here's my workout for today:
Adjustable Bar Triceps Extension.
27.5 kg (60.6 lb) x 10 reps (10)
30.0 kg (66.1 lb) x 9 reps (9)
32.5 kg (71.7 lb) x 8 reps (8)
35.0 kg (77.2 lb) x 7 reps (7)
37.5 kg (82.7 lb) x 3 reps (6)
40.0 kg (88.2 lb) x 3 reps (5)
42.5 kg (93.7 lb) x 1 rep (4)
27.5 kg (60.6 lb) x 6 reps (16)
Squats.
35.0 kg (77.2 lb) x 8 reps (16)
27.5 kg (60.6 lb) x 11 reps (16)
27.5 kg (60.6 lb) x 9 reps (16)
Next time - biceps.
Monday, November 17, 2008
Back Workout 0006
There are many lessons about life that I have learnt from bodybuilding. The biggest lesson by far is that anyone can accomplish anything as long as they are prepared to take just one step at a time. As long as you are consistent with your workouts you will see your body change in a positive way over time. And so it is with all things in life.
Set your sights on a target, break the journey to that target down into very small doable pieces, add your consistency, you'll get there - as long as you remain consistent, reaching your target is inevitable.
Take this attitude to other areas of your life and it is possible to live a life full of accomplishment. Working out with weights whether at home or a gym is not just huff and puff, it's also all about philosophy as well.
T Bar Row.
50.0 kg (110.2 lb) x 10 reps (10) *
55.0 kg (121.3 lb) x 9 reps (9) *
60.0 kg (132.3 lb) x 8 reps (8) *
65.0 kg (143.3 lb) x 7 reps (7) *
70.0 kg (154.3 lb) x 6 reps (6) *
75.0 kg (165.3 lb) x 5 reps (5) *
80.0 kg (176.4 lb) x 4 reps) (4) *
50.0 kg (110.2 lb) x 16 reps (16) *
Leg Curls.
22.5 kg (49.6 lb) x 14 reps (20)
20.0 kg (44.1 lb) x 16 reps (20)
17.5 kg (38.6 lb) x 15 reps (20)
Next time: Triceps
Set your sights on a target, break the journey to that target down into very small doable pieces, add your consistency, you'll get there - as long as you remain consistent, reaching your target is inevitable.
Take this attitude to other areas of your life and it is possible to live a life full of accomplishment. Working out with weights whether at home or a gym is not just huff and puff, it's also all about philosophy as well.
T Bar Row.
50.0 kg (110.2 lb) x 10 reps (10) *
55.0 kg (121.3 lb) x 9 reps (9) *
60.0 kg (132.3 lb) x 8 reps (8) *
65.0 kg (143.3 lb) x 7 reps (7) *
70.0 kg (154.3 lb) x 6 reps (6) *
75.0 kg (165.3 lb) x 5 reps (5) *
80.0 kg (176.4 lb) x 4 reps) (4) *
50.0 kg (110.2 lb) x 16 reps (16) *
Leg Curls.
22.5 kg (49.6 lb) x 14 reps (20)
20.0 kg (44.1 lb) x 16 reps (20)
17.5 kg (38.6 lb) x 15 reps (20)
Next time: Triceps
Friday, November 14, 2008
Shoulders Workout 0005
Big wide shoulders on a person can really make them stand out. If you or when you did watch Casino Royale you could not miss Daniel Craig as he stands up in the water - wow! great shoulders aren't they - thick and well rounded. That's what grabbed the attention of all the ladies (and some of the guys too - for many different reasons).
A lot of guys spend lots of time on chest and arms, thinking them to be the glamour muscles. Don't forget, it's your shoulders that make you wide and they can really give you that "big V" look. They are also the strength fulcrum for all the upper body exercises.
Alternate 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 4 reps (4) *
27.5 kg (60.6 lb) x 11 reps (16)
Leg Extensions.
37.5 kg (82.7 lb) x 13 reps (20)
32.5 kg (71.7 lb) x 15 reps (20)
32.5 kg (71.7 lb) x 14 reps (20)
James Bond: Dry Martini.
Bartender: Oui, monsieur.
James Bond: Wait... three measures of Gordon's; one of vodka; half a measure of Kina Lillet. Shake it over ice, and add a thin slice of lemon peel.
Bartender: Yes, sir.
Tomelli: You know, I'll have one of those.
Infante: So will I.
Bartender: Certainly.
Felix Leiter: My friend, bring me one as well, keep the fruit.
Next time - back.
A lot of guys spend lots of time on chest and arms, thinking them to be the glamour muscles. Don't forget, it's your shoulders that make you wide and they can really give you that "big V" look. They are also the strength fulcrum for all the upper body exercises.
Alternate 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 4 reps (4) *
27.5 kg (60.6 lb) x 11 reps (16)
Leg Extensions.
37.5 kg (82.7 lb) x 13 reps (20)
32.5 kg (71.7 lb) x 15 reps (20)
32.5 kg (71.7 lb) x 14 reps (20)
James Bond: Dry Martini.
Bartender: Oui, monsieur.
James Bond: Wait... three measures of Gordon's; one of vodka; half a measure of Kina Lillet. Shake it over ice, and add a thin slice of lemon peel.
Bartender: Yes, sir.
Tomelli: You know, I'll have one of those.
Infante: So will I.
Bartender: Certainly.
Felix Leiter: My friend, bring me one as well, keep the fruit.
Next time - back.
Wednesday, November 12, 2008
Chest Workout 0005
The thing about building muscle is that it is an extremely simple process. Just lift weights on a repetitive basis, increase the load as you reach certain benchmarks, eat healthy foods, get sufficient rest between workouts - rinse and repeat. Pretty simple huh!
The human body is an amazing device that will always recuperate plus one. I mean, you have a workout and tear your muscle fibres down, you rest sufficiently before your next workout, eat well, and bingo! you're a fraction stronger than before you performed your last workout. What a great system! Now you just work the system.
As long as you make a little effort to find the best movements for yourself by a small amount of research and experimentation over time, learn the basics of good nutrition, make sure you actually set aside sufficient rest time - well? - that's about it.
What I'm saying here is don't cloud your horizon with thinking you need to know every conceivable piece of knowledge on bodybuilding, human physiology, and nutrition before you can start or, in fact, be any good at this. That's just not true.
Here's a good example. Not every one that is a great car driver knows much about how their car works or how to properly service that car. That doesn't stop them from becoming a really great car driver.
Now if they wanted to go on and become a professional race driver, then, yes, they are going to have to learn a lot more. But for most folks a little info is all they will ever need to put in a pretty good effort at car driving.
Just get stuck in and have fun with it. Watch your body grow, gain confidence and learn what you need as you go.
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 4 reps (4) *
40.0 kg (88.2 lb) x 16 reps (16) *
Squats.
32.5 kg (71.7 lb) x 16 reps (16) *
27.5 kg (60.6 lb) x 10 reps (16)
27.5 kg (60.6 lb) x 8 reps (16)
"The vision must be followed by the venture. It is not enough to stair at the steps - we must step up the stairs." - Vance Havner
"An ounce of action is worth a ton of theory." - Friedrich Engels
"You don't have to be great to get started, but you have to get started to be great." - Les Brown
Get this book because it has in it all the information you will need for quite some time: "The New Encyclopedia of Modern Bodybuilding" or click on some of the links in my "resources" area on the right of this page.
Stop complaining about how hard your workout is and check this YouTube out: click here
Next time - shoulders.
The human body is an amazing device that will always recuperate plus one. I mean, you have a workout and tear your muscle fibres down, you rest sufficiently before your next workout, eat well, and bingo! you're a fraction stronger than before you performed your last workout. What a great system! Now you just work the system.
As long as you make a little effort to find the best movements for yourself by a small amount of research and experimentation over time, learn the basics of good nutrition, make sure you actually set aside sufficient rest time - well? - that's about it.
What I'm saying here is don't cloud your horizon with thinking you need to know every conceivable piece of knowledge on bodybuilding, human physiology, and nutrition before you can start or, in fact, be any good at this. That's just not true.
Here's a good example. Not every one that is a great car driver knows much about how their car works or how to properly service that car. That doesn't stop them from becoming a really great car driver.
Now if they wanted to go on and become a professional race driver, then, yes, they are going to have to learn a lot more. But for most folks a little info is all they will ever need to put in a pretty good effort at car driving.
Just get stuck in and have fun with it. Watch your body grow, gain confidence and learn what you need as you go.
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 4 reps (4) *
40.0 kg (88.2 lb) x 16 reps (16) *
Squats.
32.5 kg (71.7 lb) x 16 reps (16) *
27.5 kg (60.6 lb) x 10 reps (16)
27.5 kg (60.6 lb) x 8 reps (16)
"The vision must be followed by the venture. It is not enough to stair at the steps - we must step up the stairs." - Vance Havner
"An ounce of action is worth a ton of theory." - Friedrich Engels
"You don't have to be great to get started, but you have to get started to be great." - Les Brown
Get this book because it has in it all the information you will need for quite some time: "The New Encyclopedia of Modern Bodybuilding" or click on some of the links in my "resources" area on the right of this page.
Stop complaining about how hard your workout is and check this YouTube out: click here
Next time - shoulders.
Monday, November 10, 2008
Biceps Workout 0005
I choose to use free weights at home as opposed to machines, etc. at a gym for the following reasons:
- A set of assorted weights, a barbell or two, and a bench is a once only cost. I purchased my lot about 20 years ago. They don't really ever wear out, so apart from a few paint chips on the weights and I had to re-upholster the bench at one stage, that's all I really need. I do have a chin up bar/dip combo but haven't used it for a while. I spent about $350 twenty years ago. Add up the gym fees over that time - no comparison, results? pretty much the same I should imagine.
- No travel time to and from a gym or going out on cold nights.
- No waiting in line at busy times to use equipment.
- No annoying instructors constantly trying to tell you how to do it.
- Free weights are a more natural way of working out. Closer to real life where you may have to pick up and carry things.
- Using free weights always involves all of your body to some degree as opposed to sitting in a machine and isolating a muscle group - again much more natural.
- I've never been much for crowds - I like my own space - and I've never really missed a training partner (I know when the last rep has arrived).
I know that somewhere there will be a list of at least as many reasons to use machines and gyms, but for me, the convenience of doing it at home in my spare room for next to nothing in cost and at a time convenient to me wins every time.
Adjustable Bar Biceps 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 6 reps (6) *
32.5 kg (71.7 lb) x 5 reps (5) *
35.0 kg (77.2 lb) x 4 reps (4) *
20.0 kg (44.1 lb) x 16 reps (16) *
Leg Curls.
20.0 kg (44.1 lb) x 20 reps (20) *
20.0 kg (44.1 lb) x 14 reps (20)
15.0 kg (33.1 lb) x 20 reps (20) *
"As you simplify your life, the laws of the universe will be simpler, solitude will not be solitude, poverty will not be poverty, nor weakness weakness." - Henry David Thoreau
"Simplicity is the ultimate sophistication." - Leonardo da Vinci
Next time - chest.
- A set of assorted weights, a barbell or two, and a bench is a once only cost. I purchased my lot about 20 years ago. They don't really ever wear out, so apart from a few paint chips on the weights and I had to re-upholster the bench at one stage, that's all I really need. I do have a chin up bar/dip combo but haven't used it for a while. I spent about $350 twenty years ago. Add up the gym fees over that time - no comparison, results? pretty much the same I should imagine.
- No travel time to and from a gym or going out on cold nights.
- No waiting in line at busy times to use equipment.
- No annoying instructors constantly trying to tell you how to do it.
- Free weights are a more natural way of working out. Closer to real life where you may have to pick up and carry things.
- Using free weights always involves all of your body to some degree as opposed to sitting in a machine and isolating a muscle group - again much more natural.
- I've never been much for crowds - I like my own space - and I've never really missed a training partner (I know when the last rep has arrived).
I know that somewhere there will be a list of at least as many reasons to use machines and gyms, but for me, the convenience of doing it at home in my spare room for next to nothing in cost and at a time convenient to me wins every time.
Adjustable Bar Biceps 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 6 reps (6) *
32.5 kg (71.7 lb) x 5 reps (5) *
35.0 kg (77.2 lb) x 4 reps (4) *
20.0 kg (44.1 lb) x 16 reps (16) *
Leg Curls.
20.0 kg (44.1 lb) x 20 reps (20) *
20.0 kg (44.1 lb) x 14 reps (20)
15.0 kg (33.1 lb) x 20 reps (20) *
"As you simplify your life, the laws of the universe will be simpler, solitude will not be solitude, poverty will not be poverty, nor weakness weakness." - Henry David Thoreau
"Simplicity is the ultimate sophistication." - Leonardo da Vinci
Next time - chest.
Friday, November 7, 2008
Triceps workout 0005
Why do I like to grow in strength? To me it's all about the essence of what it is to be a man. Another way of saying it is I just don't get the puny thing. I love to be able to pick things up with little or no effort. I feel at home in my body this way.
I remember when I was young, looking at magazines in our local newsagency and marvelling at the fantastic muscular bodies of men like Bill Pearl, Dave Draper, Sergio Oliva and Larry Scott. I wanted one too. I loved their strength.
It really started I suppose when dad and I would watch professional wrestling on a Saturday night in the late 1950's on TV. Black and white TV had just been introduced into Australia then and we received the shows from Madison Square Gardens. I was hooked! I wanted to be strong just like the wrestlers.
But it wasn't until I was married and in my early 20's that I finally got my opportunity to join a gym and start - and I've never really stopped apart from some short breaks here and there along life's way. At 57 now I can't see myself ever wanting to stop training.
Don't you stop either - there are just too many benefits.
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 5 reps (5) *
40.0 kg (88.2 lb) x 4 reps (4) *
25.0 kg (55.1 lb) x 16 reps (16) *
Leg Extensions.
35.0 kg (77.2 lb) x 20 reps (20) *
30.0 kg (66.1 lb) x 20 reps (20) *
30.0 kg (66.1 lb) x 20 reps (20) *
I remember when I was young, looking at magazines in our local newsagency and marvelling at the fantastic muscular bodies of men like Bill Pearl, Dave Draper, Sergio Oliva and Larry Scott. I wanted one too. I loved their strength.
It really started I suppose when dad and I would watch professional wrestling on a Saturday night in the late 1950's on TV. Black and white TV had just been introduced into Australia then and we received the shows from Madison Square Gardens. I was hooked! I wanted to be strong just like the wrestlers.
But it wasn't until I was married and in my early 20's that I finally got my opportunity to join a gym and start - and I've never really stopped apart from some short breaks here and there along life's way. At 57 now I can't see myself ever wanting to stop training.
Don't you stop either - there are just too many benefits.
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 5 reps (5) *
40.0 kg (88.2 lb) x 4 reps (4) *
25.0 kg (55.1 lb) x 16 reps (16) *
Leg Extensions.
35.0 kg (77.2 lb) x 20 reps (20) *
30.0 kg (66.1 lb) x 20 reps (20) *
30.0 kg (66.1 lb) x 20 reps (20) *
Wednesday, November 5, 2008
Back workout 0005
I can't emphasize enough the importance of positive self-talk. It is the greatest tool for motivation, and not only in your workouts, but in most aspects of your life. Instaed of saying to yourself "I'm so unmotivated and tired today. I could really skip a day and workout tomorrow."
Before you know it you've actually talked yourself out of something that once started you would really enjoy and benefit from. Even though you may in fact be tired why not say to yourself something along the lines of "I'm feeling a little tired but I know for a fact that once I start my workout it will make me feel really alive. Every workout is a stepping stone to having the body I've always wanted. I can do this. I've got what it takes."
T Bar Row.
50.0 kg (110.2 lb) x 10 reps (10)
55.0 kg (121.3 lb) x 9 reps (9)
60.0 kg (132.3 lb) x 8 reps (8)
65.0 kg (143.3 lb) x 7 reps (7)
70.0 kg (154.3 lb) x 6 reps (6) *
75.0 kg (165.3 lb) x 3 reps (5)
80.0 kg (176.4 lb) x 2 reps (4)
50.0 kg (110.2 lb) x 12 reps (16)
Squats.
32.5 kg (71.7 lb) x 8 reps (16)
27.5 kg (60.6 lb) x 7 reps (16)
27.5 kg (60.6 lb) x 6 reps (16)
"The more man meditates upon good thoughts, the better will be his world and the world at large." - Confucius
"The inner speech, your thoughts, can cause you to be rich or poor, loved or unloved, happy or unhappy, attractive or unattractive, powerful or weak." - Ralph Charell
"I talk to myself because I like dealing with a better class of people." - Savielly Tartakower
Next time - triceps.
Before you know it you've actually talked yourself out of something that once started you would really enjoy and benefit from. Even though you may in fact be tired why not say to yourself something along the lines of "I'm feeling a little tired but I know for a fact that once I start my workout it will make me feel really alive. Every workout is a stepping stone to having the body I've always wanted. I can do this. I've got what it takes."
T Bar Row.
50.0 kg (110.2 lb) x 10 reps (10)
55.0 kg (121.3 lb) x 9 reps (9)
60.0 kg (132.3 lb) x 8 reps (8)
65.0 kg (143.3 lb) x 7 reps (7)
70.0 kg (154.3 lb) x 6 reps (6) *
75.0 kg (165.3 lb) x 3 reps (5)
80.0 kg (176.4 lb) x 2 reps (4)
50.0 kg (110.2 lb) x 12 reps (16)
Squats.
32.5 kg (71.7 lb) x 8 reps (16)
27.5 kg (60.6 lb) x 7 reps (16)
27.5 kg (60.6 lb) x 6 reps (16)
"The more man meditates upon good thoughts, the better will be his world and the world at large." - Confucius
"The inner speech, your thoughts, can cause you to be rich or poor, loved or unloved, happy or unhappy, attractive or unattractive, powerful or weak." - Ralph Charell
"I talk to myself because I like dealing with a better class of people." - Savielly Tartakower
Next time - triceps.
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