6 June 2011

I haven't come in here for quite a while.  


Last week, I took off because I was ill.  


Otherwise, gym is going well.  I have three weeks left on this program I am on.  I might just continue with it anyway.  


Wednesday, I will finally be buying a weightlifters belt for my back, especially for those 70kg Deadlifts etc.  It will bear the 100% Pure Supplements logo on it, which will be so cool. 


Trying to eat as much as possible.  This month I am short on cash, so I just eat what I can as often as I can.  

Shoulders, Biceps, Triceps and Abs

Today was Shoulders, Biceps, Triceps and Abs and an insane w/out it was.  Really enjoyed it.  I'm lifting 30kg in Preacher Curls and for Triceps about 90kg for 8 reps.  

Very cool fitness blog - Mike Chang

This guy is an inspiration!  

This guy is incredible!!!

Back w/out 4th May 2011

I had the sickest/most insane workout this morning.  Being Day 4, today was Back Day.  On Monday, I bought "Jack3d" from Atlantic Body Fitness (I think it's called), my local supplement shop/store.  It's a pre-workout powder that you mix with water and it gives you an extra boost and you can train for longer.  



Lying T Row, I went up to 35KG on 8 reps.  
Barbell Row, I went up to 26KG on 10 reps. 
Smith Machine Shrugs, I just did as many reps as I could without any weights.  Was great.  

OK, it seems there was one side effect of this stuff and that is, I sweat like anything!!  More than usual.  

Sponsorship

I am exploring getting sponsored.


Although this link/article clearly spells what is involved and required: So you want to become a sponsored athlete?


The basic strategy would be,

1. Get into sponsor worthy condition
2. Enter competitions *winning would be good*, promote yourself, network within the industry
3. Attract attention from sponsors
4. Get sponsored
5. Drive around in a limited edition Kia Picanto with muscle promoting slogans


Neville, I'm afraid sponsorships are few and far between. One really has to excel in our sport in order to be considered for a sponsorship. Anyway, you dont need a sponsor to reach your goals. Eat right, train right, and you'll come right. Supplements are not all they're made out to be.e

Goal

 I want my back to look like this:

I want my arms to look like this:

Two days off....

Because of the Easter break, I did not go to gym on Friday (Cardio) and Sunday (Legs), as the gym was closed.  I also did not go to gym this morning, because it was raining cats and dogs and I don't have a car of my own.  I did go yesterday and do chest.  

Have to go very light when doing a Bench Press, but all else I go pretty heavy.  

Week 4

Into Week Four of my Twelve Week Program.  


Did chest today and actually managed quite well on the Bench Press - it was only like 20KG, but did a full set of 12 reps each.  

Legs

My legs will look like these

Light Mayo sauce

Calories in Subways Lite Mayo 1 Point

Nutrition Facts

Subways - Lite Mayo - 1 Point

1. Servings:  1 tbsp 1 container (50 tbsp ea.)

Calories	50	Sodium	100 mg
Total Fat	5 g	Potassium	0 mg
Saturated	1 g	Total Carbs	1 g
Polyunsaturated	0 g	Dietary Fiber	0 g
Monounsaturated	0 g	Sugars	0 g
Trans	0 g	Protein	0 g
Cholesterol	5 mg
Vitamin A	0%	Calcium	0%
Vitamin C	0%	Iron	0%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Friday lunch (sauce above)

Calories in Subway Steak &Cheese "12"(Wheat )

Nutrition Facts

Subway - Steak &Cheese "12"(Wheat )

1. Servings:  1 sandwhich 1 container (490 sandwhiches ea.)

Calories	760	Sodium	2460 mg
Total Fat	20 g	Potassium	0 mg
Saturated	9 g	Total Carbs	100 g
Polyunsaturated	0 g	Dietary Fiber	10 g
Monounsaturated	0 g	Sugars	12 g
Trans	0 g	Protein	52 g
Cholesterol	100 mg
Vitamin A	20%	Calcium	20%
Vitamin C	40%	Iron	40%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Heavy back w/out

Today, I left the gym feeling so good after a fantastic back workout this morning!  So confident was I, that I asked someone in teh changing rooms to take a couple of photo's of me, although they came out pretty crap.  

I used heavy weights and enjoyed it.  Also got into a groove when doing shrugs on teh Smith Machine.  But I 
really need straps for that.   

My Bodyspace Profile

Click on the heading to view.  

Supplements

I strolled down to Atlantic Nutrition in Sea Point to price supplements. Mark, suggested I get some kind of powder to drink before my w/out and then immediately afterward take a Creatine supplement which comes in a huge container.  I also looked at grips.  


In total; it'll cost over R1000, but well worth it.  

Monday, 11 April 2011

Day Two; third week of my 12 week muscle building plan


Today was chest & abs.  I incorporated a couple of butt exercises to firm up my butt.  The 2nd one, was near damn impossible.  The 1st one was Walking Lunges.  Was nice.  Will try incorporate them into my w/outs more often.  


I've just realized I forgot to do dips!  Oh well.  


I had to go really light with my Bench Press - I mean like 10KG.  It's not my strength, but gotta build on it and make it my strength.  Incline Dumbbell Press was great.  I felt very comfortable doing it. 

Goals

Lunch

Today, I had a Nando's Chicken Breast Fillet Burger with Chips (Fries) with lemon and herb for lunch.  

Calories in Nando's Regular Chips

Nutrition Facts

Nando's - Regular Chips

1. Servings:  1 portion

Calories	325	Sodium	104 mg
Total Fat	5 g	Potassium	0 mg
Saturated	1 g	Total Carbs	66 g
Polyunsaturated	0 g	Dietary Fiber	3 g
Monounsaturated	0 g	Sugars	0 g
Trans	0 g	Protein	4 g
Cholesterol	0 mg
Vitamin A	0%	Calcium	0%
Vitamin C	0%	Iron	0%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Nando's Chicken Breast Fillet Burger

Nutrition Facts

Nando's - Chicken Breast Fillet Burger

1. Servings:  1 burger

Calories	356	Sodium	748 mg
Total Fat	5 g	Potassium	0 mg
Saturated	1 g	Total Carbs	41 g
Polyunsaturated	0 g	Dietary Fiber	2 g
Monounsaturated	0 g	Sugars	4 g
Trans	0 g	Protein	36 g
Cholesterol	0 mg
Vitamin A	0%	Calcium	0%
Vitamin C	0%	Iron	0%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.