How to avoid injuries in bodybuilding - part 1 - warming up.

Avoiding injuries in your workouts should be your highest priority. You get just one body to use for your entire life's journey. Always treat your body with the respect it deserves. When you make a habit of doing so, your body will return the favour.

The importance of warming up your muscles and joints thoroughly before attempting any heavy lifting can never be over-emphasised. Some light stretching movements or gentle cardio to start is always a wise idea.

Then progress with very low weights and high reps(15 to 20) for your first set. As you age (40+) the use of 2 to 3 warm-up sets is a very good way to go. As you should always do, concentrate on very good form in these warm-up sets.

A good way to go, as I do, is the use of descending reps for your first exercise. Remember, nothing will stop you getting that body you have always wanted faster than getting an injury will.

Always warm-up thoroughly first.

Back workout.

T Bar Row.
47.5 kg (104.7 lb) x 17 reps (20)
57.5 kg (126.8 lb) x 14 reps (15)
60.0 kg (132.3 lb) x 10 reps (12)
65.0 kg (143.3 lb) x 9 reps (10)
72.5 kg (159.8 lb) x 7 reps (8)
77.5 kg (170.9 lb) x 6 reps (6) *
Wide Grip Chins.
Freehand x 1 rep (max)
Straight Leg Deadlift.
35.0 kg (77.2 lb) x 10 reps (10) *
T Bar Row.
40.0 kg (88.2 lb) x 17 reps (20)

Next time - Part 2 and triceps.

Healthy snack foods - meat patties.

Meat patties are a great little snack. Just make up a kilogram of Pattie mix, cook and store (fridge or freezer).

Any type of meat is fine - beef, chicken, turkey, lamb or fish. Just make sure that whichever meat you use, it is low fat, premium and, if possible, organic.

The basic recipe is the same for all the above:

I kilo of the desired meat.
3 or 4 garlic cloves.
1 medium onion.
2 eggs.
freshly chopped parsley.
seasoning of choice.

Chop the onion and garlic cloves and gently brown in a little olive oil in a large fry pan. Place the cooked onion and garlic on some absorbent paper and allow to cool. In a large mixing bowl add the meat, cooled onion and garlic, parsley, your desired seasoning, and the two whole (the whites and the yolks) eggs. Mix very thoroughly with your hands. When fully mixed form into 100 gram patties, place into the fry pan and gently cook till they are "how you like it".

Allow to cool then refrigerate what you want soon and freeze the rest - hint - for freezing, wrap each one separately in cling wrap - this allows you to take them out one at a time for snacks.

That's it. How easy is that!

For some approximate nutritional info. go here:

http://www.carb-counter.org/nutrition/23503

Today's workout:

Back.

T Bar Row.

45.0 kg (99.2 lb) x 20 reps (20) *
57.5 kg (126.8 lb) x 13 reps (15)
60.0 kg (132,3 lb) x 9 reps (12)
65.0 kg (143.3 lb) x 8 reps (10)
72.5 kg (159.8 lb) x 6 reps (8)
77.5 kg (170.9 lb) x 5 reps (6)
80.0 kg (176.4 lb) x 4 reps (4) *

Wide Grip Chins.

Body weight x 1 rep.

T Bar Row.

40.0 kg (88.2 lb) x 16 reps (20)

Next time: Triceps.

Healthy snack foods - the egg.

My number one healthy snack food is the humble egg.

Shunned for so long because of fears of increases in cholesterol levels from eating eggs; this is simply no longer so. These days we know that it's not the cholesterol content of food, but rather, the saturated fat content that is the problem.

Like some proof? Try this evaluation performed by a health professional and a bodybuilder:

http://health.ninemsn.com.au/article.aspx?id=693988

Worry no more!

Eggs are a nutritionally dense food containing most of the minerals and recognised vitamins (except for vitamin C) the human body requires for health. They are protein rich - and unlike milk easily digested. Each egg you consume is a nutritional power-bomb made by nature to blast you towards your bodybuilding goals. They are one of the highest rated foods as regards protein digestability and content.

Need more detailed nutritional info? Go here:

http://www.eggs.org.au/index.asp?pageid=32

and/or here:

http://www.nutritionandeggs.co.uk/eggs_nutrition/nutrition1.html

And one for the ladies - new research suggests that choline, found in eggs, may lead to a reduced risk of breast cancer:

http://www.accessibility.com.au/news/risk-of-breast-cancer-reduced-by-essential-nutrient-found-in-eggs

Convenience? Man, it doesn't get any more convenient than to grab a couple from the fridge, into a small saucepan of water, boil for a few minutes, shell them and eat.

Eggs are one of the most nutrient dense, protein rich, convenient, hunger satisfying and inexpensive snack foods to be found.

What are you waiting for? Do your body a favor and eat some today.

Here's today's workout:

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 4 reps (4) *
57.5 kg (126.8 lb) x 13 reps (16)
40.0 kg (88.2 lb) x 22 reps (30)

Next time - another great healthy snack food and the triceps workout.

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.

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.

Back Workout 0007

Christmas holiday time is fast approaching. Most businesses, in Australia at least, will close for a break of a couple of weeks. Lots of people take this opportunity to take a vacation somewhere. You've worked hard all year in the gym, or, if you're like me, in your home gym. Going on a vacation will mean a break from your usual workout schedule. What to do?

A break from training for a week should make no difference whatsoever. I've just had a break from my training for a week and returned today - totally blasted through my workout and will increase all my weights next time! Usually you will find that a break for a week will actually be of benefit - a good muscular rest and important healing time.

A one to two week break will be only slightly different in that you may do your return workout but perhaps not increase any weights or reps. Any longer than two weeks and you will most likely drop a few reps on the weights you were using.

We will be going camping for a few days. I will find myself gathering and chopping firewood, putting up tents, exploring etc. so my day to day activities will actually increase even though I must confess that I will make sure I do a fair bit of relaxing with suitable beverages, oh yeah, OK, got me, lots of food too.

So, the point is, don't worry too much about missing workouts. Just enjoy the break. Go for some walks, go fishing, play some sports, go camping like we will be - all these are great activities and your body will respond well to the change of pace.

T Bar Row.

52.5 kg (115.7 lb) x 10 reps (10)
57.5 kg (126.8 lb) x 9 reps (9)
62.5 kg (137.8 lb) x 8 reps (8)
67.5 kg (148.8 lb) x 7 reps (7)
72.5 kg (159.8 lb) x 6 reps (6) *
77.5 kg (170.9 lb) x 5 reps (5) *
82.5 kg (181.9 lb) x 4 reps (4) *
52.5 kg (115.7 lb) x 16 reps (16) *

Leg Extensions.

37.5 kg (82.7 lb) x 16 reps (20)
32.5 kg (71.7 lb) x 17 reps (20)
32.5 kg (71.7 lb) x 19 reps (20)

"Celebrate the happiness that friends are always giving, make every day a holiday and celebrate just living." - Amanda Bradley

Next time - triceps.

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.

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

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.

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.

Triceps Workout 0002

Your workout comfort is paramount. Your workouts must be enjoyable for you to continue for the time necessary to gain your results. Your comfort is a great contributor to your enjoyment of any activity in life - not just your workouts.

What makes for comfort? Clothes that are not too tight nor too loose. A clean, dry and non-cold area with enough room to easily perform your routines. Some privacy. Performing reps and sets correctly. Adequate ventilation. Not eating too close to your workout. Not being in an anxious or upset mental state. No interruptions.

Your workout should always be your personal down time just for you.

Standing Triceps Extension (adjustable bar)

27.5 kg (60.6 lb) x 16 reps (16) *
30.0 kg (66.1 lb) x 11 reps (12)
35.0 kg (77.2 lb) x 7 reps (8)
40.0 kg (88.2 lb) x 2 reps (4)
32.5 kg (71.7 lb) x 9 reps (10)
25.0 kg (55.1 lb) x 10 reps (16)

Leg Curls

17.5 kg (38.6 lb) x 17 reps (20)
17.5 kg (38.5 lb) x 14 reps (20)

"The better you get, the less you run around showing off as a muscle guy. You know, you wear regular shirts - not always trying to show off what you have. You talk less about it. It's like you have a little BMW - you want to race the hell out of this car, because you know it's just going 110. But if you see guys driving a Ferrari or a Lamborghini, they slide around at 60 on the freeway because they know if they press on that accelerator they are going to go 170. These things are the same in every field." - Arnold Schwarzenegger

next time - biceps.

Back workout 0001

As you can see I always do a different leg excercise with each workout - more out of convenience than anything else. My leg workouts are nothing too great as I have some arthritis in my knees. Just need to take care that's all.

My workouts are very simple because it's really all you need. All weights listed include the weight of the bar (you're lifting that as well don't forget).

T Bar Row

52.5 kg (115.7 lb) x 16 reps (16) *
57.5 kg (126.8 lb) x 12 reps (12) *
67.5 kg (148.8 lb) x 8 reps (8) *
77.5 kg (170.9 lb) x 3 reps (4)
65.0 kg (143.3 lb) x 10 reps (10) *
47.5 kg (104.7 lb) x 16 reps (16) *

Leg Curl

15.0 kg (33.1 lb) x 20 reps (20) *

That's it folks. Sorry to bust all those myths but that is all you need. Remember to do EACH set to momentory muscular failure without cheating and use perfect form. The"*" is a note to me to increase the weight for next time.

Total weight of iron moved from one spot to another:

4,012.5 kg or 8,846.1 lbs