Fruit is our next healthy snack food. Not only is fruit a healthy snack food, it is also inexpensive, convenient to eat and store as well as being one of the most "natural" foods available. Consider this - fruit grows on plants with the express purpose of attracting animals (plus humans) to eat it so as to spread the plants seeds and thereby ensuring the survival of the plant type. Brilliant.
Eating fruit between meals as a snack is a great way to increase your fruit intake. It is recommended by nutrition experts that we eat at least five portions of fruit and/or vegetables a day as part of a balanced diet.
Consuming fruit, whether fresh, dried, frozen or canned, as part of your daily diet will make you feel great, look good, and help you to be more active and healthy. Fruit can help proof you against such diseases as diabetes, heart disease, Alzheimer's and cancer.
Nearly all fruits are low in fat, sodium, and none have cholesterol.
Fruit is chock full of antioxidants and fibre as well as vitamins and minerals. The antioxidants will help in the fight against free radicals and the fibre will help maintain a very healthy digestive system.
For a great rundown of the nutritional value of all the different fruit types, just go here:
http://www.elook.org/nutrition/fruits/
Today's workout:
Shoulders workout.
Alternate Barbell Overhead Press.
20.0 kg (44.1 lb) x 16 reps (20)
20.0 kg (44.1 lb) x 13 reps (15)
22.5 kg (49.6 lb) x 12 reps (12) *
27.5 kg (60.6 lb) x 8 reps (10)
30.0 kg (66.1 lb) x 6 reps (8)
40.0 kg (88.2 lb) x 1 rep (6)
40.0 kg (88.2 lb) x 1 rep (4)
20.0 kg (44.1 lb) x 13 reps (15)
15.0 kg (33.1 lb) x 14 reps (30)
Barbell Shrugs.
40.o kg (88.2 lb) x 12 reps (12) *
Next time - back.
Showing posts with label Alternate overhead press. Show all posts
Showing posts with label Alternate overhead press. Show all posts
Sunday, March 8, 2009
Monday, February 9, 2009
Healthy snack foods - intro part 2
With any form of eating it is important to develop a healthy MENTAL attitude to the food being consumed. This includes not only the consumption of snack food, but also, your main meals as well.
What do I mean?
Without getting too "new age" about it, here are some points to consider when about to, as well as while, eating:
- When eating, consider doing so in a spirit of thankfulness (gratitude).
- Chew all your food VERY thoroughly. This is one time when using your mouth a lot won't get you into trouble. Chewing food fully before swallowing:
- allows for the saliva to do it's job,
- allows for much easier digestion in the stomach and intestines,
- helps with the complete release of all nutrients within the food.
- allows sufficient time for the stomach to signal the brain that it is full.
- NEVER eat when in a hurry, when angry, in crowded and noisy areas, when in an argument or under similar pressure.
- ALWAYS eat slowly - take pleasure in eating - it is indeed one of life's greatest pleasures.
- Think about the food you are eating as you eat it - how good it is for you, how full of nutrients it is, what wonderful taste it has, the great smell and texture. Be in the moment.
- If eating with others, try not to talk as you eat -it can lead to you swallowing air - which leads to bloating and.....Phew!! who did that?
- Try not to drink too much liquid as you eat - it can dilute all your digestive juices as well as make you feel overfull.
- Never, ever, ever overeat - it looks bad (gluttony), it is bad, it shows disrespect to yourself, to others AND the food, and it costs a lot of money - always choose quality over quantity.
Workouts - 2 to report here - I didn't get time to post my Saturday workout; so here it is first:
Chest Workout.
Bench Press.
42.5 kg (93.7 lb) x 10 reps (10)
47.5 kg (104.7 lb) x 9 reps (9)
52.5 kg (115.7 kg) x 8 reps (8)
57.5 kg (126.8 lb) x 7 reps (7)
62.5 kg (137.8 lb) x 5 reps (6)
67.5 kg (148.8 lb) x 3 reps (5)
72.5 kg (159.8 lb) x 2 reps (4)
42.5 kg (93.7 lb) x 12 reps (16)
30.0 kg (66.1 lb) x 16 reps (30)
And here's today's workout:
Shoulder's workout:
Alternate Barbell 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 5 reps (7)
37.5 kg (82.7 lb) x 1 rep (6)
30.0 kg (66.1 lb) x 7 reps (16)
20.0 kg (44.1 lb) x 11 reps (30)
Note: a really unsatisfying shoulder workout - I'll change it for next time. My performance has been dropping on this routine - so next time: a new shoulder workout.
What do I mean?
Without getting too "new age" about it, here are some points to consider when about to, as well as while, eating:
- When eating, consider doing so in a spirit of thankfulness (gratitude).
- Chew all your food VERY thoroughly. This is one time when using your mouth a lot won't get you into trouble. Chewing food fully before swallowing:
- allows for the saliva to do it's job,
- allows for much easier digestion in the stomach and intestines,
- helps with the complete release of all nutrients within the food.
- allows sufficient time for the stomach to signal the brain that it is full.
- NEVER eat when in a hurry, when angry, in crowded and noisy areas, when in an argument or under similar pressure.
- ALWAYS eat slowly - take pleasure in eating - it is indeed one of life's greatest pleasures.
- Think about the food you are eating as you eat it - how good it is for you, how full of nutrients it is, what wonderful taste it has, the great smell and texture. Be in the moment.
- If eating with others, try not to talk as you eat -it can lead to you swallowing air - which leads to bloating and.....Phew!! who did that?
- Try not to drink too much liquid as you eat - it can dilute all your digestive juices as well as make you feel overfull.
- Never, ever, ever overeat - it looks bad (gluttony), it is bad, it shows disrespect to yourself, to others AND the food, and it costs a lot of money - always choose quality over quantity.
Workouts - 2 to report here - I didn't get time to post my Saturday workout; so here it is first:
Chest Workout.
Bench Press.
42.5 kg (93.7 lb) x 10 reps (10)
47.5 kg (104.7 lb) x 9 reps (9)
52.5 kg (115.7 kg) x 8 reps (8)
57.5 kg (126.8 lb) x 7 reps (7)
62.5 kg (137.8 lb) x 5 reps (6)
67.5 kg (148.8 lb) x 3 reps (5)
72.5 kg (159.8 lb) x 2 reps (4)
42.5 kg (93.7 lb) x 12 reps (16)
30.0 kg (66.1 lb) x 16 reps (30)
And here's today's workout:
Shoulder's workout:
Alternate Barbell 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 5 reps (7)
37.5 kg (82.7 lb) x 1 rep (6)
30.0 kg (66.1 lb) x 7 reps (16)
20.0 kg (44.1 lb) x 11 reps (30)
Note: a really unsatisfying shoulder workout - I'll change it for next time. My performance has been dropping on this routine - so next time: a new shoulder workout.
Thursday, January 22, 2009
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.
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.
Saturday, December 20, 2008
Blah!!!! to stupid diets.
So much complete crap is written today about dieting. All preying on the poor lost vulnerable souls who don't possess the mental energy required to do even just a tiny amount of personal research.
I think that if you tried to make a list of all the diets out there each trying to grab the last dollar out of your wallet or purse it would take you at least a full day of writing. And you know what?.....
It's all about power. What? Yep, power. There are some people in the world who really get off on telling other people how to live their lives. Don't believe me?
OK. Consider this. If all of these so called diet gurus were each giving you the absolute correct way to eat for the optimum health of your or anybody else's body then wouldn't they all have pretty much the same info.? In fact they could all save themselves a whole heap of time and money and just all sell and promote the exact same book!
Well, surprise, surprise, they all seem to have totally different information - some of it so weird it must be for the use of Martians or Neptunian's! (if there are any).
One guru pulls you one way - another pulls you his way - I'm right, buy my book - No, me, I'm right, better buy my book. Just let me get off on getting your money and telling you how to live your life - by MY rules.
It's the same old system. Politicians do it too (for a good chuckle check out how many new laws are passed each week - you'll be astonished!). Religious leaders love to do it. Climate change loonies are in for their bit of control and power as well.
Here's a bit of really refreshing information for you.
Ready?
Listening?.. whoops, sorry, reading?
IT'S YOUR BODY.
IT'S YOUR LIFE.
TAKE BACK CONTROL
Ever heard of a wonderful thing called "due diligence". Due diligence is a term usually associated with investing or funds management where basically you check thoroughly the truth of what is being sold to you. You check all sources. It means a very complete and thorough check by the person investing, of the people, companies or schemes he/she may be placing their hard earned with.
But you and me can use due diligence with anything in life we are confronted with......
Such as.........
Diet.
It's commonsense bodybuilding at it's best.
More next time.
Alternate Barbell 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 5 reps (5)
47.5 kg (104.7 lb) x 2 reps (4)
30.0 kg (66.1 lb) x 12 reps (16)
Leg Curls.
22.5 kg (49.6 lb) x 20 reps (20) *
20.0 kg (44.1 lb) x 20 reps (20) *
20.0 kg (44.1 lb) x 16 reps (20)
"Learning is not attained by chance, it must be sought for with ardor and diligence." - Abigail Adams
Next time - back.
I think that if you tried to make a list of all the diets out there each trying to grab the last dollar out of your wallet or purse it would take you at least a full day of writing. And you know what?.....
It's all about power. What? Yep, power. There are some people in the world who really get off on telling other people how to live their lives. Don't believe me?
OK. Consider this. If all of these so called diet gurus were each giving you the absolute correct way to eat for the optimum health of your or anybody else's body then wouldn't they all have pretty much the same info.? In fact they could all save themselves a whole heap of time and money and just all sell and promote the exact same book!
Well, surprise, surprise, they all seem to have totally different information - some of it so weird it must be for the use of Martians or Neptunian's! (if there are any).
One guru pulls you one way - another pulls you his way - I'm right, buy my book - No, me, I'm right, better buy my book. Just let me get off on getting your money and telling you how to live your life - by MY rules.
It's the same old system. Politicians do it too (for a good chuckle check out how many new laws are passed each week - you'll be astonished!). Religious leaders love to do it. Climate change loonies are in for their bit of control and power as well.
Here's a bit of really refreshing information for you.
Ready?
Listening?.. whoops, sorry, reading?
IT'S YOUR BODY.
IT'S YOUR LIFE.
TAKE BACK CONTROL
Ever heard of a wonderful thing called "due diligence". Due diligence is a term usually associated with investing or funds management where basically you check thoroughly the truth of what is being sold to you. You check all sources. It means a very complete and thorough check by the person investing, of the people, companies or schemes he/she may be placing their hard earned with.
But you and me can use due diligence with anything in life we are confronted with......
Such as.........
Diet.
It's commonsense bodybuilding at it's best.
More next time.
Alternate Barbell 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 5 reps (5)
47.5 kg (104.7 lb) x 2 reps (4)
30.0 kg (66.1 lb) x 12 reps (16)
Leg Curls.
22.5 kg (49.6 lb) x 20 reps (20) *
20.0 kg (44.1 lb) x 20 reps (20) *
20.0 kg (44.1 lb) x 16 reps (20)
"Learning is not attained by chance, it must be sought for with ardor and diligence." - Abigail Adams
Next time - back.
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!
Thursday, September 25, 2008
Shoulders Workout 0002
A quick word about food today. Try as hard as you can to eat food that is as close to natural as possible. That means cutting out processed foods altogether. Use butter to cook with - your body will thank you for it in so many ways.
If you read the contents of a product whether in a can or packet and you can't easily pronounce any of the words or you have no idea whatsoever what they are, then put it back on the shelf and move on. You don't need it.
This goes for all those fancy fandangle protein powders and shakes. Haven't you ever heard of eggs or canned tuna? They are as natural as you are going to get. And super healthy as well. The yolks are actually the best part. Just don't you dare be so silly as to give me any of that cholesterol B.S. For B.S. it definitely is!!!!
Alternate Overhead Press
30.0 kg (66.1 lb) x 15 reps (16)
32.5 kg (71.7 lb) x 12 reps (12) *
37.5 kg (82.7 lb) x 7 reps (8)
45.0 kg (99.2 lb) x 3 reps (4)
35.0 kg (77.2 lb) x 10 reps (10) *
25.0 kg (55.1 lb) x 16 reps (16) *
Leg Curls
17.5 kg (38.6 lb) x 20 reps (20) *
17.5 kg (38.6 lb) x 16 reps (20)
"The longer I live, the more I am certain that the great difference between the great and insignificant is energy - invincible determination - a purpose once fixed and then death or victory." - Sir Thomas Fowell Buxton
Next workout - the back.
If you read the contents of a product whether in a can or packet and you can't easily pronounce any of the words or you have no idea whatsoever what they are, then put it back on the shelf and move on. You don't need it.
This goes for all those fancy fandangle protein powders and shakes. Haven't you ever heard of eggs or canned tuna? They are as natural as you are going to get. And super healthy as well. The yolks are actually the best part. Just don't you dare be so silly as to give me any of that cholesterol B.S. For B.S. it definitely is!!!!
Alternate Overhead Press
30.0 kg (66.1 lb) x 15 reps (16)
32.5 kg (71.7 lb) x 12 reps (12) *
37.5 kg (82.7 lb) x 7 reps (8)
45.0 kg (99.2 lb) x 3 reps (4)
35.0 kg (77.2 lb) x 10 reps (10) *
25.0 kg (55.1 lb) x 16 reps (16) *
Leg Curls
17.5 kg (38.6 lb) x 20 reps (20) *
17.5 kg (38.6 lb) x 16 reps (20)
"The longer I live, the more I am certain that the great difference between the great and insignificant is energy - invincible determination - a purpose once fixed and then death or victory." - Sir Thomas Fowell Buxton
Next workout - the back.
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