Working out with new intensity - it's a NEW DAY!!!! Motivation by Arnold Schwarzenegger

Friday, 21 October 2016

Just had a 1 hour workout tonight.

Sort of feel like an AMAZING THING HAS HAPPENED!!!  Been thinking about fitness a lot recently, how to improve the quality and effects of my workouts so I have just been thinking it over and mulling it over in my mind, quite a bit.  Watched good old Arnold Schwarzenegger yesterday and was quite impressed, to say the least, with some things that he said - like EACH SET TREAT IT LIKE YOUR LAST ie Go for broke each set, and YOU HAVE GOT TO SHOCK YOUR SYSTEM, YOUR BODY, AS IT GETS GOOD AT ANTICIPATING YOUR WORKOUTS AND GETS 'USED' TO THEM AND THEY ARE NO LONGER EFFECTIVE.  Serious stuff.  Plus was thinking about SixPackShortcuts and found some workouts online so had a try today - must say what with Arnold motivating me and the guidance from SixPackShortcuts, I had a great 1 hour workout tonight plus a 5 mile run this morning

Diet blog

Well my fitness has gone through the roof but my diet leaves a lot to be desired.

So I'm embarking, with the help of my fitness trainer, on a process of examining my diet and looking at how I may change it.

Example below of the first two days blogged ! ! !


http://www.myfitnesspal.com/reports/printable_diary/philanderson888

February 13, 2014

FOODS	Kilojoules	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Apples - Raw, with skin, 5 medium (2-3/4" dia) (approx 3 per lb)	1,501	95g	1g	2g	0mg	7mg	72g	17g
Tesco - Satsuma Easy Peelers, 5 satsuma	460	0g	0g	0g	0mg	0mg	24g	0g
Banana - Medium Size, 260 g	669	46g	0g	2g	0mg	2mg	24g	4g
Matrix Anabolic Gold - Protein Shake, 100 g	1,623	8g	4g	86g	0mg	552mg	0g	0g
Roasted - Chicken Leg, 1 leg	816	0g	0g	0g	0mg	0mg	0g	0g
Lunch
Tesco - Fresh Egg Noodles 410g, 100 g	544	23g	2g	5g	0mg	0mg	0g	0g
Tesco - Baked Beans (S), 1 container (420 gs ea.)	1,582	59g	2g	18g	0mg	1,260mg	23g	17g
Dinner
Generic - Boiled Rice White, 300 g	1,456	0g	0g	42g	0mg	600mg	1g	2g
Generic - Chile Con Carne, 2 cup	2,033	64g	12g	32g	0mg	1,400mg	0g	16g
Snacks
Tesco Whole Foods - Dried Fruit and Nut Mix, 300 g	6,100	101g	101g	29g	0mg	0mg	95g	16g
Tesco - Broccoli Florets, 100 g	163	2g	1g	4g	0mg	0mg	2g	3g
TOTAL:	16,947	398g	123g	220g	0mg	3,821mg	241g	75g

February 14, 2014

FOODS	Kilojoules	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Matrix Anabolic Gold - Protein Shake, 100 g	1,623	8g	4g	86g	0mg	552mg	0g	0g
Tesco - Satsuma Easy Peelers, 6 satsuma	552	0g	0g	0g	0mg	0mg	29g	0g
Apples - Raw, with skin, 4 medium (2-3/4" dia) (approx 3 per lb)	1,201	76g	1g	1g	0mg	6mg	57g	13g
Lunch
Tesco Value - Sausage Roll, 6 roll	5,498	98g	85g	29g	0mg	2mg	5g	10g
Tesco - Mixed Leaf Salad, 45 g	33	1g	0g	0g	0mg	0mg	1g	1g
Dinner
Mcdonald's (Uk) - Quarterpounder With Cheese (Oct 2013), 1 sandwich	2,050	37g	25g	31g	0mg	880mg	10g	3g
Kellogs - Crunchy Nut Cornflakes, 90 g	1,501	74g	3g	6g	0mg	318mg	29g	2g
Matrix Anabolic Gold - Protein Shake, 50 g	812	4g	2g	43g	0mg	276mg	0g	0g
Snacks
Tesco - Broccoli Florets, 100 g	163	2g	1g	4g	0mg	0mg	2g	3g
TOTAL:	13,433	300g	121g	200g	0mg	2,034mg	133g	32g

In 2013 I ran and rowed a total of 608km . . .

I was quite pleased with my performance last year (2013!)

In total I lifted, according to Fitocracy, an amazing 2.5 million kilograms ! ! !

I also ran or rowed 608km (about 377 miles)

I also created personal best times/lifts in 78 exercises, listed below.  I must admit this was slightly fabricated as I have only been with Fitocracy website for a limited time.

Standing Dumbbell Shoulder Press

2. Dumbbell Flyes
3. Upright Barbell Row
4. Barbell Curl
5. Dumbbell 2-Arm Triceps Extension
6. Sit-Up
7. Standing Barbell Press Behind Neck
8. Triceps Pushdown - Rope Attachment
9. Bent Over Barbell Row
10. Dumbbell Floor Press
11. Burpee
12. Weighted Decline Sit-Up
13. Lying Triceps Press
14. Dumbbell One-Arm Triceps Extension
15. Rowing
16. Smith Machine Overhead Shoulder Press
17. Barbell Incline Bench Press
18. Machine Seated Row
19. Standing Dumbbell Triceps Extension
20. Front Barbell Squat
21. Barbell Shrug
22. Machine Triceps Extension
23. Dumbbell Bench Press
24. Stretching
25. Incline Dumbbell Bench Press
26. Wide-Grip Lat Pulldown
27. Barbell Squat
28. Other Weightlifting
29. Leg Press
30. Seated Barbell Shoulder Press
31. Smith Machine Incline Bench Press
32. Rack Squat
33. Dumbbell Bicep Curl
34. Stair Machine
35. Weighted Decline Crunch
36. Smith Machine Bench Press
37. Yard Work
38. Machine Bench Press
39. Machine Back Extension
40. Machine Shoulder (Military) Press
41. Machine Chest Press
42. Running
43. Barbell Deadlift
44. Barbell Bench Press
45. Lying Leg Curls
46. Standing One-Arm Dumbbell Triceps Extens...
47. Rear Leg Raises
48. Side Plank
49. Upright Cable Row
50. Standing Inner-Biceps Curl
51. Clap Push-Up
52. Push-Up
53. Ab Crunch Machine
54. Plank
55. Other Cardio
56. Cycling
57. Machine Bicep Curls
58. Leg Extensions
59. Abductor Machine
60. Flat Straight Leg Raise
61. Machine Lateral Raise
62. Body Weight Inverted Row (Let Me Ups)
63. Diamond Push-Up
64. Walking
65. Jack Knife Sit-Up
66. Weighted Sit-Up
67. Medicine Ball Jack Knife Sit-Up
68. Pull-Up
69. Running (Intervals/Sprints)
70. Machine Chest Fly (Pec Deck)
71. Seated Dumbbell Shoulder Press
72. Seated Cable Row
73. Adductor Machine
74. Running (treadmill)
75. Jump Squat (Toyotas)
76. Dips - Triceps Version
77. Two-Arm Kettlebell Swing
78. Elliptical Trainer

So there we go - a lot of work has gone in there this year ! ! !


https://www.fitocracy.com/2013-yearly-fitness-performance/philanderson888

Review Of Last Week - Sunday 26 Jan 2014 - Friday 31 Jan 2014

Saturday 1st Feb

Last week was a great week for fitness all round ! ! !

Sunday I took the kids out for a swim but before playing with them managed to fit in 60 lengths in the pool

• Swimming
  • 00:18:00 | 750 m | pool | breast stroke420
  • 00:22:00 | 750 m | pool | freestyle266
  • 30 lengths breast stroke 18 minutes. 30 lengths crawl 22 minutes. Then played with the kids. . .

Monday had a good early morning workout

• Barbell Curl
  • 30 kg x 10 reps18
  • 30 kg x 10 reps18
  • 40 kg x 10 reps21
  • 40 kg x 10 reps21
  • 45 kg x 10 reps22
  • 45 kg x 10 reps22
• Barbell Squat
  • 20 kg x 10 reps42
  • 40 kg x 10 reps56
  • 50 kg x 10 reps65
  • 60 kg x 10 reps76
  • 80 kg x 10 reps102
  • 90 kg x 10 reps119
  • 100 kg x 5 reps117
  • 110 kg x 5 reps136
  • 110 kg x 3 reps109
  • 100 kg x 5 reps117
• Barbell Deadlift
  • 40 kg x 7 reps53
  • 50 kg x 7 reps61
  • 70 kg x 7 reps83
  • 90 kg x 5 reps101
  • 100 kg x 5 reps117
  • 110 kg x 3 reps109
• Dumbbell Flyes
  • 20 kg x 10 reps21
  • 22 kg x 9 reps21
  • 22 kg x 9 reps21
  • 24 kg x 5 reps (PR)19
• Dumbbell Bench Press
  • 24 kg x 10 reps65
  • 26 kg x 10 reps69
  • 28 kg x 9 reps72
  • 30 kg x 5 reps66
  • 30 kg x 5 reps66
  • 30 kg x 4 reps60
  • Nice brain bonus for making it up bright and early on a Monday morning ! Good workout too.

Tuesday similary was a SUPERB WORKOUT; however the logging of it failed so this is not a true reflection . . .

• Barbell Curl
  • 45 kg x 10 reps22
  • 45 kg x 10 reps22
• Barbell Deadlift
  • 110 kg x 10 reps160
• Incline Dumbbell Bench Press
  • 18 kg x 10 reps54
• Dumbbell Flyes
  • 20 kg x 10 reps21
• Weighted Decline Sit-Up
  • 20 kg x 40 reps150
• Dips - Triceps Version
  • 14 reps (PR)95
• Barbell Incline Bench Press
  • 45 kg x 10 reps62
  • Beautiful workout !

• Comment
• Share

Kanzaki3, burgh59, gloomchen, rhit1991 and 2 others propped this.

philanderson888 OOPs this WAS a BEAUTIFUL WORKOUT but for some reason the exercise list has not been correctly replicated to Fitocracy from my phone, so what is above here is actually not a reflection of the workout in any way ! ! ! ! But I can't be bothered to fix it !!!!

Wednesday I was delayed to the gym so opted for a 5000 metre RUN !!!

• Running (treadmill)
  • 00:23:09 | 5000 m444

• Comment
• Share

philanderson888 Nice time given that I'd been doing weights also earlier that week . . . Quite pleased overall with this, actually !

Thursday similarly was short of time so opted for a CARDIO ROW !!!  5000 METRES !!!

• Rowing (machine)
  • 00:18:32 | 5000 m742
  • Lovely row! X

That time was pretty good given that Monday Tuesday I'd been working out so legs were tired.



Friday had a good weights workout to make up for the two previous CARDIO DAYS ! ! !

philanderson888tracked a workout for 2,711 pts31 Jan, 2014

• Barbell Squat
  • 20 kg x 10 reps42
  • 40 kg x 10 reps56
  • 60 kg x 10 reps76
  • 70 kg x 10 reps88
  • 80 kg x 10 reps102
  • 90 kg x 10 reps119
  • 100 kg x 5 reps117
  • 100 kg x 5 reps117
• Barbell Curl
  • 30 kg x 10 reps18
  • 30 kg x 10 reps18
  • 30 kg x 10 reps18
  • 40 kg x 10 reps21
  • 40 kg x 10 reps21
  • 40 kg x 10 reps21
  • 40 kg x 10 reps21
• Barbell Deadlift
  • 50 kg x 10 reps65
  • 80 kg x 5 reps87
  • 90 kg x 4 reps92
  • 100 kg x 4 reps107
  • 100 kg x 3 reps94
  • 110 kg x 3 reps109
• Dumbbell Bench Press
  • 24 kg x 10 reps65
  • 26 kg x 10 reps69
  • 28 kg x 9 reps72
  • 30 kg x 7 reps73
  • 30 kg x 5 reps66
• Barbell Bench Press
  • 40 kg x 10 reps58
  • 52.5 kg x 10 reps70
• Weighted Decline Sit-Up
  • 20 kg x 50 reps150
  • 20 kg x 40 reps150
  • 20 kg x 50 reps150
• Dips - Triceps Version
  • 10 reps63
  • 10 reps63
  • 10 reps63
  • 10 reps63
  • 10 reps63
• Wide-Grip Lat Pulldown
  • 50 kg x 10 reps32
  • 50 kg x 10 reps32

Saturday 1st Feb was a rest day, absolutely nothing ! ! !

Also discovered eggs this week - I've never really eaten them at all but in a bid to put on lean muscle and lose some belly fat I'm going to try eggs (boiled) for breakfast for a while now.  Started this week a couple of times and - they really make you feel full ! ! !

Love you

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