Hot, hot, hot.

We are having a heat wave here at home. Day after day of above 40C. so just a short post today.

When it's this hot I try to get my workout done in the morning as soon as possible.

What? Skip the workout? Get outta here!!

Triceps Workout.

Close Grip Bench Press.

25.0 kg (55.1 lb) x 10 reps (10)
27.5 kg (60.6 lb) x 9 reps (9)
32.5 kg (71.7 lb) x 8 reps (8)
37.5 kg (82.7 lb) x 7 reps (7)
42.5 kg (93.7 lb) x 6 reps (6) *
47.5 kg (104.7 lb) x 5 reps (5) *
52.5 kg (115.7 lb) x 4 reps (4) *
35.0 kg (77.2 lb) x 6 reps (16)
25.0 kg (55.1 lb) x 16 reps (30)

Squats.

30.0 kg (66.1 lb) x 13 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)
30.0 kg (66.1 lb) x 6 reps (20)

Next time - Biceps.

Body Types.

I was going to do a lot of research on body types and prepare a great article. While looking for some info. I came across a site with an article that does the job really well.

The article is by Paul Becker from http://www.bodybuilding.com/ and you'll find it here.

The main thing to remember is that no matter what body type you happen to be, with proper training, information, and diet, you will make great progress - as long as..............

..........You keep on keeping on.

The people who reach their respective goals are all the people who never, ever, give up 'till they obtain them.

Proudly be one of them.

Back Workout.

T Bar Row.

57.5 kg (126.8 lb) x 10 reps (10)
62.5 kg (137.8 lb) x 9 reps (9)
67.5 kg (148.8 lb) x 8 reps (8)
72.5 kg (159.8 lb) x 7 reps (7)
77.5 kg (170.9 lb) x 6 reps (6)
82.5 kg (181.9 lb) x 5 reps (5)
87.5 kg (192.9 lb) x 2 reps (4)
57.5 kg (126.8 lb) x 11 reps (16)
40.0 kg (88.2 lb) x 20 reps (30)

Leg Curls.

25.0 kg (55.1 lb) x 17 reps (20)
22.5 kg (49.6 lb) x 20 reps (20) *
20.0 kg (44.1 lb) x 17 reps (20)

Next time - triceps.

Low on energy.

Out of energy today. In fact, the last couple of days. It has really affected my workout. Why? Most likely I have been far too busy with this and that.

I probably need to increase the calories a tad as well, coupled with some early nights should have me well and truly back in the saddle again. I hate to go backwards. I am an absolute devotee of forward progress.

Shoulder Workout.

Alternate Overhead Press.

20.0 kg (44.1 lb) x 10 reps (10)
22.5 kg (49.6 lb) x 9 reps (9)
27.5 kg (60.6 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 7 reps (7)
37.5 kg (82.7 lb) x 6 reps (6)
42.5 kg (93.7 lb) x 3 reps (5)
47.5 kg (104.7 lb) x 0 reps (4)
30.0 kg (66.1 lb) x 6 reps (16)
20.0 kg (44.1 lb) x 7 reps (30)

Squats.

30.0 kg (66.1 lb) x 11 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)
30.0 kg (66.1 lb) x 4 reps (20)

Next time - back.

Identify Your Goal.

This requires a lot of introspection and imagination.

It also depends a lot on what other activities you engage in as hobbies. For example, if you are a keen pushbike rider you won't be looking for "massive" size - just good muscle tone and leg strength (high rep/low weight workouts).

If you work in a warehouse and are often required to lift very heavy boxes, "large" (low reps, heavy weights) is where you need to be.

Just wanna look good at the beach in your swimmers? Moderate weights, moderate reps for you.

Here's a good method. Buy some bodybuilding and/or health mags and check out all the bodies. Keep looking 'till a certain body style keeps grabbing your attention. Cut them out. Paste the pictures in a book or on a wall where you can see them every day - especially during workouts.

Another idea to consider is to cut the head off of the photo people and replace it with your head shot.

Happy with what you see? OK, that's your goal.

One last thing - beware of your body type - this will certainly have an influence on what you can do, or maybe can't do with YOUR body.

More on body types next time.

Chest Workout.

Bench Press.

40.0 kg (88.2 lb) x 10 reps (10)
45.0 kg (99.2 lb) x 9 reps (9)
50.0 kg (110.2 lb) x 8 reps (8)
55.0 kg (121.3 lb) x 7 reps (7)
60.0 kg (132.3 lb) x 6 reps (6) *
65.0 kg (143.3 lb) x 5 reps (5) *
70.0 kg (154.3 lb) x 4 reps (4) *
42.5 kg (93.7 lb) x 11 reps (16)
30.0 kg (66.1 lb) x 15 reps (30)

Leg Curls.

25.0 kg (55.1 lb) x 16 reps (20)
22.5 kg (49.6 lb) x 16 reps (20)
20.0 kg (44.1 lb) x 15 reps (20)

Next time - shoulders.

What goes with you everywhere you go?

Answer: You.

That means you have to be happy being you. You have to be satisfied with ALL of you - that means YOUR body as well!!

What? Not happy with it?

You do realise that there is only one person on this planet that is going to be able to change the shape of your body to a shape that you will be happy and content with, don't you?

Who is it?

You!

The journey of a thousand miles starts with one small step. Who is going to have to take that one small step?

You!

The first small step - IDENTIFY YOUR GOAL

How? - More next time.

Biceps Workout.

Adjustable Bar Curls.

20.0 kg (44.1 lb) x 10 reps (10)
20.0 kg (44.1 lb) x 9 reps (9)
20.0 kg (44.1 lb) x 8 reps (8)
25.0 kg (55.1 lb) x 7 reps (7)
30.0 kg (66.1 lb) x 6 reps (6) *
35.0 kg (77.2 kg) x 5 reps (5) *
40.0 kg (88.2 lb) x 4 reps (4) *
25.0 kg (55.1 lb) x 9 reps (16)
20.0 kg (44.1 lb) x 10 reps (30)

Leg Extensions.

40.0 kg (88.2 lb) x 17 reps (20)
35.0 kg (77.2 lb) x 18 reps (20)
37.5 kg (82,7 lb) x 12 reps (20)

Next time: Chest.

Determined to finish.

My wife is giving me the "hurry on".

We have to go up to the city to meet a friend and have some fun.

But, I'm determined to finish my stuff for today. Sometimes you just have to dig your heals in and put yourself first.

Never mind - I'm nearly done.

Phew! our daughter has just called in - this gives me just enough time to finish.

Triceps Workout.

Close Grip Bench Press.

25.0 kg (55.1 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)
40.0 kg (88.2 lb) x 6 reps (6) *
45.0 kg (99.2 lb) x 5 reps (5) *
50.0 kg (110.2 lb) x 4 reps (4) *
32.5 kg (71.7 lb) x 16 reps (16) *
25.0 kg (55.1 lb) x 15 reps (30)

Squats.

30.0 kg (66.1 lb) x 10 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)
30.0 kg (66.1 lb) x 7 reps (20)

Gotta run.

Next time - biceps.

Build muscles fast?

Just been idly flipping through some old muscle building magazines. A lot of ads for supplements, books, equipment and so forth. It's amazing that so many use terms such as "Build muscle fast" and "Add 25 lbs of rock solid muscle in 10 weeks".

Turning my attention to some of the articles; couldn't help noticing in the body of some of the stories how many years some of the guys had been training for to get where they were.

More like 10 years NOT 10 weeks.

Perhaps they just hadn't noticed the ads when they stared out - they sure missed something!!

Truth in advertising has a long way to go!

The trick is to get enjoyment from your workouts no matter where you are on the progress meter. It truly is the journey and not the destination. Enjoy the journey and the destination will take care of itself.

Back Workout.

T Bar Row.

55.0 kg (121.3 lb) x 10 reps (10)
60.0 kg (132.3 lb) x 9 reps (9)
65.0 kg (143.3 lb) x 8 reps (8)
70.0 kg (154.3 lb) x 7 reps (7)
75.0 kg (165.3 lb) x 6 reps (6) *
80.0 kg (176.4 lb) x 5 reps (5) *
85.0 kg (187.4 lb) x 4 reps (4) *
55.0 kg (121.3 lb) x 16 reps (16) *
40.0 kg (88.2 lb) x 19 reps (30)

Leg Curls.

25.0 kg (55.1 lb) x 15 reps (20)
22.5 kg (49.6 lb) x 15 reps (20)
20.0 kg (44.1 lb) x 13 reps (20)

Next time: Triceps.

A new year, a new beginning.

I absolutely adore the start of each new year.

The past year is gone and forgiven. Stretching out in glory, all shiny and new, is a brand spanking new year. Brilliant!

I hope you feel as enthusiastic as I do. Enthusiasm is a great friend.

I did well last year, I will build on that success this year.

I truly wish you well in all of your endeavours for this new start.

Tomorrow, a workout.