This new email was dedicated to building chest muscle, but it made me realize what I needed to do to set up a weekly workout plan, interspaced with aerobic exercise. It gives my muscles the necessary breaks that I need to get the best growth response for size and strength.

Now my plan requires only 4 days in gym, working one specific set of muscles once each week. Now I can really start to focus on my running. A new world?

I have been going through my workouts the last few days keeping an eye on what can be improved. I’m hoping you can help point out what I can do better.

I have already broken the schedule down into days for the large muscle groups such as legs, back and chest with another day dedicated to the smaller muscle groups.

According to Sean Nalewanyj, when building muscle it is important not to over-work the muscles. Therefore, I have chosen to alternate my workouts so that I can do one workout with one grip style (ie. narrow or wide) or choice of legs (ie. single or double), then switch during the next workout. As you can see from the schedule, this creates a full 8-day cycle, including my rest day. My problem arises from the fact that day 8 would be a very long workout session, which I would like to keep under an hour.

So, should I break day 8 into two days, stretching the cycle to 9 days and extending recovery time for the large muscle groups, or should I simply rework the plan all together? My goals for building muscle is to achieve greater strength more than size. I know this will be a success, however, if I get bigger, I wouldn’t complain either.

Originally, I decided to to upper body on one day and lower body the other. This left a day of rest for each set of muscles. Of course, I had heard that 2 days of rest is best and I had simply forgotten about that. Two days ago, I had worked on my chest and back and this morning my chest is still very sore. So I decided to break it up into a 3 day routine. I so glad that it is easy to maintain and adjust using the tools that I have chosen to use.

Even with these changes, I have already been able to achieved significant gains in the two weeks that I have been going to the gym. I look forward to learning more from Sean’s next emails on building muscle.

Well, yesterday I got an email from Sean Nalewanyj from the Free Muscle Building Guide and it was all about tracking being the most important aspect of body building. After signing up to his free 8-part email course to learn more, I headed over to his NalewanyjFitness YouTube Page and watched his video about building arm muscles. That was a very interesting video and it prompted me to put together a routine of exercises for myself.

After figuring out all the exercises I wanted to do and on what schedule, I needed a nice, neat way to monitor my progress. So I did a Google search for exercise logging tools and found one called the Exercise Diary 3.1.0. I was thinking I would have to do my own, but this tool worked out very well.

After customizing the tool for my needs, I was finally able to get right into my new routine and headed out to the gym to work my chest and back and then went for a swim. Satisfied with my workout, I headed for a cold shower. Being so hot and humid in Middle Georgia, I am really getting used to the cold shower.

This new knowledge and tool will help me achieve the body I want in record time. Just one more small step on the road to success.

To start with, we need reliable communication tools. What to do about cell phones? What to do about Internet?

Our first task actually started when we were at the Jameson Inn. We walked across to the Radio Shack and asked about cell phones for temporary needs, etc. We don’t need fancy bells and whistles, just a way to talk to people…with our voices…out loud. After going through everything, today we ended up with a Net10 phone. Very simple, no contract, good coverage.

Next we needed to worry about the Internet. Until today we had been using the wireless signal from a generous, unknowing neighbour. People here are so friendly, even when they don’t know it. Anyway, today we got our own dedicated line and a wireless router and it is all good now. Before, I was having to move my computer an inch here and an inch there to capture a signal strong enough to do anything.

Next I had to deal with the finances. Getting access to Canadian money while in the States takes a bit of manoeuvring, but I have learned a few things (mostly from mistakes) and things are finally falling into place. Unfortunately, it takes time on the cell phone to get it all taken care of.

After all that was done and dinner was finished we got a special treat. Sandpiper Apartments has a small theatre on site, just like a regular one, but smaller. Today we watched Hotel for Dogs. It was a great movie and all the kids loved it. They even provide free popcorn, nachos, candies and drinks. And the seats are comfortable! We may never leave this place! Next week it’s Bedtime Stories. We’ve already seen it, but I’m in for free candy, popcorn and soda.

It’s a good thing there is a gym here. This morning, I even hit the gym for the second day in a row. I opened the place up, even. I’ll be back there again tomorrow. In a few weeks, you won’t even recognize me. I’ll be so skinny. Oh wait, I am skinny. Well then, maybe I won’t be sooo skinny and actually have some mass.