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Chest workout.

Bench Press.

27.5 kg (60.6 lb) x 18 reps (20)
32.5 kg (71.7 lb) x 13 reps (15)
42.5 kg (93.7 lb) x 7 reps (12)
45.0 kg (99.2 lb) x 5 reps (10)
42.5 kg (93.7 lb) x 6 reps (8)
42.5 kg (93.7 lb) x 6 reps (6) *
42.5 kg (93.7 lb) x 4 reps (4) *
30.0 kg (66.1 lb) x 13 reps (20)

Next time: Shoulders.

Healthy snack foods - cottage cheese

Cottage cheese is protein rich, high in calcium, a good source of several minerals, while being low in fat and carbohydrates.

While being popular among dieters, low fat cottage cheese is much loved by bodybuilders due the high content of protein (mainly casein) and low fat. Casein protein is a very slow digesting protein with an excellent amino acid profile. The protein found in cheese is very high quality because it contains all the essential amino acids in the optimum percentages to the body's needs.

For the full nutritional breakdown of low fat cottage cheese click here:

http://www.nutritiondata.com/facts/dairy-and-egg-products/15/2

As cottage cheese is produced without ageing, therefore greatly reducing the cost of manufacture, it is a very affordable protein source. It can be used to replace other ingredients in many dishes to upscale the nutritional profile of that dish. Use it as a low cost replacement for grated cheese or as a healthy replacement for bachamel sauce or high fat cream cheeses.

As a snack, low fat cottage cheese is extremely versatile. It can be eaten straight, but do your taste buds a favor, have it on wholemeal toast. My favourite is on wholemeal toast with some yeast extract spread ("Vegemite" or "Promite" brand). Try it with fruit, with tomatoes, tuna, or in a small salad. It is also great on rye/wholemeal crispbreads with a little pepper.

All right, time for today's workout. I have a niggling pain in my left upper arm which is affecting my ability to go "all out" so the weights are a bit down this time - but hey - I got it done!

Chest workout.

Bench Press.

27.5 kg (60.6 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 16 reps (15) *
40.0 kg (88.2 lb) x 12 reps (12) *
45.0 kg (99.2 lb) x 4 reps (10)
40.0 kg (88.2 lb) x 8 reps (8) *
40.0 kg (88.2 lb) x 6 reps (6) *
40.0 kg (88.2 lb) x 4 reps (4) *
30.0 kg (66.1 lb) x 12 reps (15)
22,5 kg (49.6 lb) x 8 reps (30)

Next time - shoulders.

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.

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.

Totally weird stuff.

Found some completely, totally weird stuff today. Some freaks have been using a product called Synthol to make their muscles grow to disproportionate sizes. Seems the biceps and triceps are a particular target.

Take a look at this YouTube

I guess it's another proof that some people just do not own mirrors.

They look totally ridiculous!!!! Seems the joke is all on them. Apparently the results of using Synthol are permanent. Can you imagine them at 70 or 80 years of age with huge funny floppy arms!

If you can't do it straight up naturally then it's time to not bother at all.

Be proud of yourself as you are. Be proud of your efforts no matter what level you are currently at by working out and eating naturally. There is no need to subject yourself to this type of horrendous stupidity.

Chest Workout 0007.

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 2 reps (4)
42.5 kg (93.7 lb) x 13 reps (16)

Leg Extensions.

37.5 kg (82.7 lb) x 17 reps (20)
32.5 kg (71.7 lb) x 20 reps (20) *
32.5 kg (71.7 lb) x 21 reps (20) *

Next time - shoulders - yeah! real shoulders - damn proud to say - all mine by me. It's commonsense bodybuilding.

Chest Workout 0006

It's a lovely summers day here in Oz. In fact it's the first day of our summer. The sun is out, it's warm and the wind is gently blowing. It is Monday and for the last four days I have been digging out and laying the foundation for a garden shed for a friend of ours. Pretty hard work but very satisfying when you look at what you have accomplished at the end of a day's work.

As I was panting and puffing shovelling dirt and then gravel I couldn't help but think how lucky was I to be getting paid to have a fabulous workout! Not long ago I read an article that was all about the amazing free workout that was right under the noses of most people. Have a guess what it is.

No idea? Don't be naughty - yes, that is great exercise - but not what I'm talking about here.

OK - it's the vacuuming!!!!! Don't believe me? Go to where you store your vacuum cleaner (what? - you've forgotten? Search around , it'll be there somewhere - you know it's the thingy you use to clean your car out with. Y-e-a-h - that's it!). Connect it all together, plug it in and go. Now really put some effort into it and see how quickly you start to breath heavily and I guarantee if your doin' it right you'll break out in a sweat. People take the negative attitude to it, but, us positive thinkers know how good the "vacuum gym" can really be.

Total cost to visit the "vacuum gym"? Zilch. And the floors got cleaned. Magic!

Think about this when you next have to mow your lawn, wash your car, tidy up your yard. Put some zest into your effort and begin to enjoy all these great free workouts that all have such wonderful side benefits.

I know what you may be thinking - won't it affect my weight training - I'll be all tired and sore and won't be able to lift as much.

Speaking from experience, I have never found it to make an ounce of difference to a workout.

Oh. yeah, the other side benefit - your "significant other" may just move you up to legend status - especially for the "vacuum gym" workout. So much so that you may just score that "other" workout. Now that can only be good!

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 4 reps (5)
70.0 kg (154.3 lb) x 1 rep (4)
42.5 kg (93.7 lb) x 11 reps (16)

Leg Curls.

22.5 kg (49.6 lb) x 15 reps (20)
20.0 kg (44.1 lb) x 17 reps (20)
17.5 kg (38.6 lb) x 16 reps (20)

So, the next time someone says to you - "yeah, I know I need to do some excercise, but, I can't afford to go to a gym, and besides, I just don't have time" - take a casual look at their floor. Perhaps you have a good idea to offer them.

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.

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.

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

Chest Workout 0002

The grip you use on any exercise should have more to do with joint comfort than anything else. I appreciate that you have been told all about narrow grip verses wide grip, but at the end of the day if a narrow grip is causing you considerable pain in your elbows, it's just not worth going on with it. Ditto with any other grip width.

I suggest that you spend some time experimenting with different grip widths to find which one is truly comfortable for you to use for your entire life of bodybuilding. If it works for you then it is for you. All our bodies differ to some degree and that is what makes us all so interesting. Be prepared to be unique - because you are! Celebrate that.

Bench Press

47.5 kg (104.7 lb) x 14 reps (16)
52.5 kg (115.7 lb) x 10 reps (12)
60.0 kg (132.3 lb) x 8 reps (8) *
67.5 kg (148.8 lb) x 3 reps (4)
55.0 kg (121.3 lb) x 8 reps (10)
40.0 kg (88.2 lb) x 16 reps (16) *

Leg Extension

27.5 kg (60.6 lb) x 22 reps (20) *
25.0 kg (55.1 lb) x 21 reps (20) *

"Only those who have the patience to do simple things perfectly will aquire the skill to do difficult things easily." - Johann Christoph Friedrich Von Schiller

Next time - shoulders.

Chest workout 0001

All I do is the bench press for chest. Why not cut to the main chase and stick with it. Make sure you always lower the bar gently ALL the way down to your chest so that the bar just touches it but never rests on it.

Bench press

47.5 kg (104.7 lb) x 12 reps (16)
52.5 kg (115.7 lb) x 9 reps (12)
60.0 kg (132.3 lb) x 6 reps (8)
67.5 kg (148.8 lb) x 2 reps (4)
55.0 kg (121.3 lb) x 7 reps (10)
40.0 kg (88.2 lb) x 14 reps (16)

Leg Curls

17.5 kg (38.6 lb) x 15 reps (20)
17,5 kg (38.6 lb) x 12 reps (20)

Next time - Alternate barbell overhead press