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
Tuesday, October 14, 2008
Friday, October 10, 2008
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.
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.
Wednesday, October 8, 2008
Triceps Workout 0003
How many meals do I eat in a day? The answer is 5. If you can somehow squeeze in 6, great.
Let's make a very clear point here. Those 5 meals are not all meat and 3 veg. I'd get very fat doing that. I would eat the same amount in those 5 meals as a normal person (someone not training) would eat in their 3 meals. All I do is spread it more evenly throughout the day.
It's all to do with energy levels and bodily needs. I'm never starving hungry during the day because it's actually never that long since I've eaten. Consequently all my meals are smaller and I never suffer from that overfull feeling. In fact, I really dislike that feeling!
The other great benefit from eating this way is that I'm never short of energy. It is just a great way to feed yourself for optimum results.
The other reccomendation I could make here is to always eat slowly. Very slowly. This gives your stomach time to signal to your brain that you have had enough (before you've actually had too much - sometimes way too much!). The other benifit of eating this way is that you will find yourself really enjoying your food - you have time to taste everything. It's all about relaxed eating.
Standing Triceps Extension (adjustable bar)
30.0 kg (66.1 lb) x 12 reps (16)
30.0 kg (66.1 lb) x 11 reps (12)
35.0 kg (77.2 lb) x 8 reps (8) *
40.0 kg (88.2 lb) x 2 reps (4)
32.5 kg (71.7 lb) x 10 reps (10) *
25.0 kg (55.1 lb x 11 reps (16)
Leg Extension
30.0 kg (66.1 lb) x 20 reps (20) *
27.5 kg (60.6 lb) x 20 reps (20) *
OK so that's it for today. I watch Youtube as I workout, or, more accurately, when I'm resting between sets. I'll tell you what and give you the link next time. It's great!!
"The secret to staying young is to live honestly, eat slowly and lie about your age." - Lucille Ball
Next time - biceps.
Let's make a very clear point here. Those 5 meals are not all meat and 3 veg. I'd get very fat doing that. I would eat the same amount in those 5 meals as a normal person (someone not training) would eat in their 3 meals. All I do is spread it more evenly throughout the day.
It's all to do with energy levels and bodily needs. I'm never starving hungry during the day because it's actually never that long since I've eaten. Consequently all my meals are smaller and I never suffer from that overfull feeling. In fact, I really dislike that feeling!
The other great benefit from eating this way is that I'm never short of energy. It is just a great way to feed yourself for optimum results.
The other reccomendation I could make here is to always eat slowly. Very slowly. This gives your stomach time to signal to your brain that you have had enough (before you've actually had too much - sometimes way too much!). The other benifit of eating this way is that you will find yourself really enjoying your food - you have time to taste everything. It's all about relaxed eating.
Standing Triceps Extension (adjustable bar)
30.0 kg (66.1 lb) x 12 reps (16)
30.0 kg (66.1 lb) x 11 reps (12)
35.0 kg (77.2 lb) x 8 reps (8) *
40.0 kg (88.2 lb) x 2 reps (4)
32.5 kg (71.7 lb) x 10 reps (10) *
25.0 kg (55.1 lb x 11 reps (16)
Leg Extension
30.0 kg (66.1 lb) x 20 reps (20) *
27.5 kg (60.6 lb) x 20 reps (20) *
OK so that's it for today. I watch Youtube as I workout, or, more accurately, when I'm resting between sets. I'll tell you what and give you the link next time. It's great!!
"The secret to staying young is to live honestly, eat slowly and lie about your age." - Lucille Ball
Next time - biceps.
Monday, October 6, 2008
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.
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.
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