These first two weeks haven't gone smoothly by any stretch of imagination but I've got a much better weights bench now to work on and a much clearer picture of the exercise routine I need to be working to, and what I should eat, in order to achieve my goals.

In one of my recent posts I set out clearly what it takes to be successful in any endeavour, its about having a “Success Mindset”. I'd seriously suggest you check that out.

In principle, and you can apply this concept to any project that excites you, you need to establish what you want to achieve (it's essential to write that down and visualise you having achieved that objective, so you can get the desired outcome firmly entrenched into your psyche).

Then you need to develop the plan that's going to get you there, step by incremental step.

And, most important, make a commitment to yourself that nothing is going to stop you getting to where you want to be. In this context it does no harm to be accountable. Make sure people who have a similar goal oriented mindset know what you are striving for. They'll help you to stay on track when the times get tough.

Patience

It's so easy to get downhearted when things don't go as quickly as you would want them to. I'm 14 days into my body builder program now and whilst I definitely feel fitter and stronger, visually I can't see much difference. What do you think?

Please give me some feed back in the comments section below…

baby boomer body builder first 14 days

Thinking about it though, I trained 4 times in week 1, then 5 times in week 2. So that's not much really and I have to stay patient and let nature take it's course. That's something else I should mention, belief, if you are going to achieve your goals it's essential that you have total self belief and total belief in the project itself.

Think about it, if you don't believe in yourself, why should anyone else believe in you?

Weekly Exercise Routine

So this is what I did last week, week 2 having decided on a 5 day work out routine. The exercises are designed based on the equipment I have. I will be looking on Ebay once I've done this article for some more weights.

Firstly because muscles need to be challenged in order to grow, and secondly because, if I've got some more, I'll not need to keep moving the weight discs from bar to bar.

In the case of the majority of exercises I am doing 4 reps of 6-8 each with the sufficient weight that I struggle to complete. If I'm finding it too easy, I am adding weight to subsequent reps.

I am doing weighted hip raises at the start of each session to try and get my glutes fired up and growing again after so many sedentary years sat at a desk!

[feature_box style=”1″ only_advanced=”There%20are%20no%20title%20options%20for%20the%20choosen%20style” alignment=”center”]

Monday – Chest

Hip Raise

Incline Barbell Bench Press

Incline Dumbbell Bench Press

Flat Barbell Bench Press Flat

Dumbbell Bench Press

Decline Dumbbell Bench Press

Close Grip Barbell Bench Press

Press Ups

Dip – Chest Variation (this I just don't have the strength for yet, but now I'm doing press ups at the end of every session, I don't think it will be too long before I can)

[/feature_box]

[feature_box style=”1″ only_advanced=”There%20are%20no%20title%20options%20for%20the%20choosen%20style” alignment=”center”]

Tuesday – Back

Hip Raise

Barbell Deadlift

Bent Over Barbell Row

One Arm Dumbbell Row

Barbell Shrug behind the back

Press Ups

[/feature_box]

[feature_box style=”1″ only_advanced=”There%20are%20no%20title%20options%20for%20the%20choosen%20style” alignment=”center”]

Wednesday – Arms

Biceps

Hip Raise

Barbell Curl

EZ Bar Curl

Dumbbell Curl

Hammer Curl

Triceps

Close Grip Bench Press

Seated overhead Triceps press

Lying triceps extensions – Skull Crusher (2 Variations – side of head or overhead))

Dips – Triceps Variations (this I just don't have the strength for yet, but now I'm doing press ups at the end of every session, I don't think it will be too long before I can)

Press Ups

[/feature_box]

[feature_box style=”1″ only_advanced=”There%20are%20no%20title%20options%20for%20the%20choosen%20style” alignment=”center”]

Thursday – Shoulders

Hip Raise

Seated or Standing Military Press

Seated or Standing Arnold Dumbbell Press

Dumbbell Side Lateral Curl

Barbell Rear Delt Row

Dumbbell front raise

Press Ups

[/feature_box]
[feature_box style=”1″ only_advanced=”There%20are%20no%20title%20options%20for%20the%20choosen%20style” alignment=”center”]

Friday – Legs

Hip Raise

Barbell Squat – Weight across shoulders

Rear Hack Squat

Barbell Lunge – weight across shoulders

Dumbbell Lunge

Romanian Deadlift

Leg Curl

Press Ups

[/feature_box]

Six Pack Abs

It's Sunday afternoon so I thought I'd shoot a quick video to show you how easy it is to sort out your tummy, so long as you'll put a little time in.

I'll expand on the topic of six pack abs in my next post, but hope you find this simple routine useful:

[video_player type=”youtube” youtube_remove_logo=”Y” width=”560″ height=”315″ align=”center” margin_top=”0″ margin_bottom=”20″]aHR0cHM6Ly95b3V0dS5iZS8wdjVvc0l2a1NjRQ==[/video_player]

On Monday, Tuesday and Thursday, as a minimum, I am doing the following Abs Routine. I'll probably do some more abs work at the weekend too because I'm a glutton for punishment!

[feature_box style=”1″ only_advanced=”There%20are%20no%20title%20options%20for%20the%20choosen%20style” alignment=”center”]

Abs – Treat as one set and repeat 3 + times

10 of each in each set

Weighted Sit ups

Raised Leg Cycle

Seated Stretch to Ankle

Seated Pull Ins – knees to chest

Reverse Crunch

Ab Roller

[/feature_box]

I'm finding that with this routine each session can be done in 60 to 90 minutes, in the morning or in the evening before or after work. (I spend longer on the arms day routine which is why I give my abs a rest on Wednesday, and legs are knackering, so Abs can wait on a Friday and see what the weekend brings.

Total investment in equipment is around £100 and I workout in my garage. If I can do it, anyone can.

Well it's tired me out just writing this lot down so I'm going for a cup of tea and to check out what's been going on today in this crazy, topsy turvy World in which we live!

Watch out for the next post and video.

There's nothing secret about the “Secrets of Success”. If you want to learn more about how to achieve your own maximum potential, in any endeavour, check out my 3 step success formula.

Your feedback is invaluable, please leave a comment and share. I suspect that there are many people out there that would find this blog series helpful.


Leave a Reply

Your email address will not be published.