6Pack Attack

oh noes!!

2007-10-29T05:45:00.000-07:00

Butterfly Curl/Press:
1x8 205lbs
1x6 195lbs
1x6 185lbs

chest Press:
1x8 140lbs
1x6 130lbs
1x8 115lbs

Bench Press (free weights)
1x6 135lbs (not all the way down, no spotter)
2v8 125lbs (all the way down)
1x10 105lbs (all the way down)

Shoulder Press:
110lbs, 1x6
90lbs 1x8

row Chest Press:
1x6 90lbs
1x8 80lbs
1v6 70lbs

Pull weight Toward Self Feet Mounted:
1x8 225lbs
1x8 205lbs
1x8 225lbs

Calf Raise:
1x8 255lbs
1x8 235lbs
1x8 215lbs

Crunches:
1x8 70lbs
1x8 60lbs
1x10 50lbs

Upper Ab Crunch:
1x8 140lbs
1x8 130lbs
1x10 120lbs

HIIT:
2mins 8mph
1min 12mph
2min 8.5mph
1min 11.5 mph
2min 9mph
1min 12mph
2min 7mph
1min 12mph
2min 8mph
1min 9mph
cool down, 9-8mph

back is a bit sore, but that's a great thing. forcing my body to adapt to lifting heavy.

I'm just HAPPY that i can bench press 135 on my own. i'm thinking i weight about 140, so hopefully i'll be benching over my weight within 2 weeks.

AOWWW AOWWW AOWWW!!!!

RAWR!!!!

2007-10-26T03:17:00.000-07:00

AOWWW AOWWW AOWWW!!!

Butterfly Chest Press:
195lbs 1x8
180lbs, 1x7
165lbs, 1x6

Chest Press
130lbs, 1x8
115lbs, 1x6
100lbs, 1x8

Bicept Curl:
80lbs, 1x8
70lbs, 1x8
70lbs, wide grip, 1v4

Row Pull with Feet planted infront of me:
225lbs, 2x8
215, 1x8

Seated Squat:
140lbs, 1x8
125lbs 1x8

HIIT
3min 7mph
1min 10.5mph
3min 7mph
1min 10.5mph
3min 7mph
1min 10.5mph
3min 7mph
1min 10.5mph
3min 7mph
1min 10.5mph
3min 7mph
1min 10.5mph

Totaly Calories burned: 301.8
Incline: 1.0

At work during my hour break:
shoulder to should pullups on I beam, 4x10
seated crunches on seat, 4x25
Verticle Pushups WITH SPOTTER: 3x10, 1x16
i can do roughly 6-8 without a spotter.

During my 10min break at work:
Pyramid Chinups
1 chinup
+
2 chinup
+
3 chinup
+
4 chinup
+
5 chinup
+
6 chinup
+
7 chinup
+
8 chinup
+
10 chinup

I realized i need to push myself a bit harder to achieve my results. I need ot EAT 140+ grams of protein a day. an di need to start lifting heavier. but ill do it!!

how badly do you want it?
AOWWW AOWWW AOWWW!!!!

No Limits

2007-10-19T04:25:00.000-07:00

On my break at work i did sets with my Marine manager, i maxed out at 19Pullsup, with 51 diamon pushups, then on my break several hours later, i did repetition
10pullups, 20 pushups
10pullups, 20 pushups
10pullups, 20 pushups
10pullups, 20 pushups (did those sets within 10mins of a break)

After work i went to the gym.
I did the pull in row, all sets are sets of 8.
165Lbs
195Lbs
180Lbs

Chest Press:
70Lbs 1x5
60Lbs 1x5
50lbs 1x8

Hammer Strength Press (basically a sit down push, that ascends above your head)
110lbs or 55lbs per arm, 1x6
110lbs, or 50lbs per arm, 1x6
90lbs, or 45lbs per arm, 1x8

Bicept Curl:
80Lbs 1x5
70lbs, 2x8

Shoulder press:
70lbs 1x5
60lbs 1x5
50lbs 1x8

Above Pull Down (shoulder/back)
150Lbs 1x8
135lbs 2x8

Row:
50lbs 1x8
40lbs 2x8

HIIT:
3min Speed 7
1min Speed 11.5
3min Speed 7.6
1min Speed 11
3min Speed 7.2
1min Speed 10.5
3min Speed 7.2
1min Speed 9

Incline: 2.0

Calories burned: 304+ (forgot exact number)
Totall session: 21mins including cool down.

Post workout meal:
Whey Protein shake
2 Hamburger Patties with 2 pieces of cheese.
fat free yogurt
centrum vitamin
Milk

I want to increase my weight limit by at LEAST 10Lbs - 15Lbs (depending on machine) each week. I'll do 1 week of a specific weight then lift heavier the following week.

I did the seated press and was able to push forward 160lbs roughly 4 times. That was a huge accompilshment since its more than i weigh. I'll keep pushing forward and hopefully push on some good mucsle mass and burn the fat with HIIT. Keep up the great work guys!!

AOWWWW AOWWW AOWWW!!!

Push it!

2007-10-18T03:46:00.000-07:00

Recently i started lifting weights to bulk up a bit since alot of ppl told me i had the thin physique alrady (this i've known) so i took their advice and started working out. I'm currently a package handler for fedex ground so that keeps my strength high each day. My manager is a Marine and he loves to workout also, so myself and him have been doing pushups/pullups / verticle pushups (hand stand push ups off the ground) for 3-4 days now.

In addition to Arnels program i'm going to be lifting heavy working out

M/W/F working out my Chest, arms and Shoulders. (after resistance training)
T/Th/S I will lift heavy with my Abs, Legs

Then on M/T/Thu/Sat i will do my HIIT.

Thus far, with my Marine manager i have maxed out my pullups at 20 for a set.
I've been doing:
10pullups,
20 pushups,
10pullups,
20pushups,
10pullups,
20pushups,
10pullups (assistance, my arms almost die by this set)
20pushups.

I've been eating ALOT of protein bars and protein in general, from powerbas, to chicken to hamburger with protein shakes.

I have not neglected the most important part of the training... SLEEP/Rest.

My lifting goals:
Butterfly (chest) 175Lbs, CURRENT: 160Lbs
Chest Press 110lbs, CURRENT: 90Lbs
Bicept Curl: 90Lbs, CURRENT: 70lbs
Leg Lift Squat: 220Lbs, CURRENT 180Lbs
Ab Crunch: 100Lbs, CURRENT 50Lbs comfortably

To get results i must push myself.
AOWWW AOWWW AOWWW!!

Wk 8 Day 2

2007-10-17T05:36:00.000-07:00

Training is getting a bit easier so i'm throwing in weight training with my HIIT.

Went to the gym and was lifting weights (felt dam good!!)
Butterfly Chest Press (160lbs) set of 8
145Lbs set of 7
130lbs set of 10
(goal, 175Lbs)

Pushing Chest Press: 140Lbs one set of 8.
(goal, 164lbs)

HammerStrength Presss (basically a seated press that goes up for chest/shoulder)
1x 8 with 90Lbs
2x10 - 55Lbs

Seated pull in row, 160Lbs 3x8

Squats: 180lbs 2x8
1x12 90lbs

Bicept curl: 70lbs 2x8

Seated crunch: 2x8 70lbs
1x10 50lbs

regular crunch holding a 10lb exersize ball
4x20

My workout will become more organized, i'm getting a feel for what they have.

HIIT:
3mins Speed 7
1min Speed 10
3mins Speed 7.5
1min Speed 10.6
3mins Speed 7.6
1min Speed 11.5
3min Speed 7.5
1min Speed 11.6
Cool down from 11.6 to 9.3 before i was completely exhausted and jumped off.... seemed like it was NEVER going to go down from 9.1 speed with 3mins remaining... my god!!

Post workout meal:
Cheese wurst (18grams protein)
Whey Protein shake vanilla
baked beans
fat free vanilla yogurt.

Wk7 Day 7

2007-10-14T21:08:00.001-07:00

tonight (sunday) i did the last Spartan training. the stagared pushups were a bit easier than last time. The impact was moderate and the hitdu.. my god still hard!! I did hte first 15hindu no problem, but the last 15 were really hard to do!!

After i finished the spartan workout i went to the gym.

Incline benchpress

70lbs per arms, 3 sets of 8.
row pull toward body 150lbs 3sets of 8.
tmorrow and tuesday i will do a more extended training in the gym.

HIIT:
3mins 7mph
1min 10mph
3mins 7mph
1min 10mph
3mins 7mph
1min 11mph
3mins 7mph
1min 10mph

jumped off....

right now lesss than one hour after my training, my calves are KILLING ME!!

My post workout meal:
whey protein
chicken boneless
baked beans.
centrum: multivitamin.

dam my calves are hurting.. haha. feels good though.. i ran for 1min at 11mph... holy crap. the treadmill can probrably do like 15+mpg... i'll work my way up :P

AOWWW AOWWW AOWWW!!!
I'm feeling GREAT tonight.

Wk 7 Day 5 Spartan!!

2007-10-12T01:29:00.000-07:00

Well since getting UP has been so hard to do i switched to training at night after work. So i did the Spartan training tonight with the Ab workout #3 (its getting too easy now i need to switch ab excersizes)

To my dismay.. ugh!! when i went to grab my digital cam to take a pic, i dropped the dam thing on the "CARPET.. i know wtf carpet shouldnt harm it" and the dam LCD got a small (we're talking SMALL) crack on the lcd so now i can't even see pictures.. how disappointing!! so i'll borrow a cam from my family member and get a wkly/bi wkly pic hopefully!

anyways, just finished my workout... today at work me and my coworkers were seeing how many pullups we could do, i got to 18 then later that night i did a another set of 19. so i kinda took that as my pullups for the night and decided to not push my arms harder than the pushups for the spartan training aren't easy... the hindu pushups really burn, its harder than i ever would have thought to do just 30.

Near the end of my ab workout i was really pumped and just wanted to do another ab workout.. haha but i didn't. I did the Ab Workout #3 at the Advanced level, 1min interval with >5second rest. so i basically just supersetted the excersizes until i finished all 3 sets... felt DAM GOOD though!!!

I think i MAY be able to pull off the Spartan costume this yr if i really work the next 2 wks on my stuff.

one tip: FORM is better than reps. If you can keep the form CORRECT and do the excersize RIGHT its better than to do 20-30reps just for speed and numbers. Doing only 13 GOOD pushups/crunches is better than 30-40 improper ones. Work on form and make it natural.

Wk 7 Day 1 SPARTA~!!!

2007-10-08T08:41:00.000-07:00

Spartan training has begun!

Jump Squat (30 reps) *easy*
Staggered pushups (30 reps) *Hard* ( after 13 it got intense!!)
Alternating Spil Jump (30 reps) *easy*
Explosive pushups (30 reps) *Hard* (after 10 it got intense, had a break a few times in a few seconds before continuing)
Prison squat (30 reps) *easy*
Hindu pushups (30 reps) *Hard* i don't even remember what number but it got hard FAST... wow this is a hard one to get through!!
Kneeling Band Row (30 reps) *Medium* was pushing myself with correct form, used 13+15lb resistance bands.
Burpees (30 reps) *Medium* after 16 it i was out of breathe.
Pull ups (30 reps) *Medium/Hard* went through 14, then did 3 more after a small break, then finished it off with intense burning in my arms... but i did it!!!
Double Crunch (30 reps) *Easy* (i'm trying to do Ab Workouts each day.)

I realized after my training that i didn't eat a sufficient breakfast. i've been up since 3-4am and only had a few cheesewursts to eat. So my lack of protein and carbs really zapped my energy throughout the training.

Note to future 6Pack Attackers, EAT A SUFFICIENT BREAKFAST (or pre meal 30+ minutes before training to keep your energy high)

I had finished my post training shake, Whey Protein and i will eat in 12mins or so around 9am. hopefully i can get in a nap today. I'm quiet tired... but DAM THAT FELT GOOD!!!!

AOWWW AOWWW AOWWW!!!!

Wk 6 day 6

2007-10-06T18:11:00.001-07:00

what happened? (was bench pressing 100lbs, went to put the weight back on the stand *the two forks* it slipped behind me and i had to stabalize the weight from behind my shoulders while still holding it in the air to put it on the stand, since them i've had pain in my neck)

Still on my diet but resting phyiscally in hopes that the pain in my neck subsides by monday so i can do the spartan training. taking some weak painkiller medicine.. haha off the shelf stuff since i havent' seen a doctor (will if pain persists).

All you guys in the competition, don't count me out.. oh no! When my neck feels better... im hitting the training harder than every before!!!

SPARTANS NEVER SURRENDER!! SPARTANS NEVER RETREAT!! AND BY SPARTAN LAW WE WILL STAND AND FIGHT!!

NO PRISONERS! NO MERCY!

AOWWW AOWWW AOWWW!!!

Wk 6 Day 3 (official)

2007-10-03T12:15:00.001-07:00

I did it! Resistance Training + Ab Routine #3 + Interval training. But im not quite dead. my legs are sore (duh) but besides that im fine for the day.

My accomplishments for resistance training:
*45 seconds*
36box jumps .
21 single leg ups.
50 toe touch crunches
14 band presses (13+15+19lb)
16 Rows (13+19lb)

Ab routine... hell i made it through the entire thing, all 3 sets. the double crunch is MURDER!! an di realized i really do'nt like the plank :P longest 45seconds of my life... haha.

Was insanely great though, i throughly enjoyed todays training, but tbh im glad im done for the day.... rest!!!

my POST training meal:
chicken breat
baked beans
fat free yogurt
milk shake (whey protein vanilla)

Lets keep pushing guys!!

AOWWW AOWWW AOWWW!!!

wk 6 Day 3

2007-10-03T00:08:00.000-07:00

Since i wasn't able to do my interval training today (tuesday) im giong to double up tomorrow.

My morning will look like this:
Resistance Training
Ab Workout #3
Interval Training

Will post on the turnout of the above tomorrow.

No pain, no gain. No Prisoners! No Mercy!!

AOWWW AOWWW AOWWW!!!

Wk6 Day 1

2007-10-01T16:40:00.000-07:00

Woke up a bit late but hit the resistance training hard. On the box jumps i didn't do it the way arnel did it, i put more of an "impact" on it. i was jumping up then dropping off, as soon as i hit the ground i would instantly jump up again. It made it alot more vigorous.

Each excersize was performed for 45secs with a 15second break one after another, for a totaly of 3sets assumulative.

Band Press (standing bench press): 13+19Lb
Box Jump: maxed out at 31jumps
Band Row (pull bands toward me, opposite of bench presss): 22pulls with 19+15lb
Step Up (one leg up): bodyweight, averaged 21 (balance was a bit of an issue)
Bench Dips: maxed out at 31 (was feeling the burn)
Walking Lunge with weight: performed this with 80lbs being held in hands (2-40Lbs)
standing tricept extention: 13+15lb
toe touch (ab crunch): did up to 65 in 45secs.
One arm standing cencetration curl: started with 19lb, then switched down to 15lb

Did Ab excersize #3, 45seconds each excersize.... i was totally feeling it by the time i got to reverse crunch... was extremely hard... hah.

Bicycle Crunch

Hip raises with ball under legs

double crunch

Reverse CrunchFeet on ball, face facing floor pull legs toward chest, crunch.

Plank

Plank on Side

Superman

Tomorrow i wil do Ab Workout #3 or #4 followed by HIIT (High Intensity Interval Training)

MEALS OF THE DAY:

m1 8am: Grapenuts cereal with fruit juice.

took a nap... heh was really tired.

(post workout meal) m2 2pm: grilled chicken breast, baked beans, fatfree vanilla yogurt, water

m3 5pm: chicken breast, baked beans, (thre SO GOOD!!) bananna, nuts, berry juice.

m4 8:50pm: chicken breast, bag of chips less than 2grams fat with 4grams protein 2grams sugar (at work)

m5 11pm: hamburger patty, bannana, granola bar.

i don't usually eat chicken THAT much in a day but i have to use it before i waste it ;)

I found i REALLY love to eat.. i look forward to my meals more and more. I need the energy/fuel ya know =]

Wk 5 Day 6

2007-09-29T14:12:00.000-07:00

Stayed up all night to get all my things done. did my last resistance training this morning around 7am then did the HIIT "CORRECTLY". I used to do 3mins jogging, 1min intense, 4min cool down and repeat. Today however i did it correctly. 4mins warmup, 3mins jogging, 1min intense, 2 mins jogging, 1min intense... repeated. I used a pedometer and i THINK the dam thing must have been broke it said i had ran for 3miles and burned an astonishing 5,198 Calories... it DID feel like that because i was running REALLY intensively. Does that 1-10 go to 11? I think i need 11 because i was running like i had a contract as a wide reciever going for the game winning superbowl winning touchdown... uhh ya!! I didn't know i could run as fast as i did.. impressed myself to say the least.

Had Grapenuts for breakfast, then my POST R/I training meal was beans and chicken. wow did my calves hurt like hell coming home.... felt like i ran like 15+ miles but was only about 3... i swear it was ALOT father than that... so much for my $0.50 pedometer... however i do think it measured my Calories correctly but i'll never know .. haha

Had a protein bar for my 3rd meal (supplement), then i plan to eat hamburger, and more chicken tonight.

This program is almost too much fun! I love FEELING great and seeing minor results in the mirror.. makes it all worth while. i'll get everyone a pic next friday... since i don't think posting a pick right now will be that big of difference.

Keep up the great work everyone!

NO PRISONERS!!! NO MERCY!!!!

AOWWW AOWWW AOWWW!!!

Wk5 Day 4.

2007-09-27T04:06:00.000-07:00

Going for the more intense regimin. I'm now going to do the Ab Routines on my HIIT days to increase my progress. I was able to do 5 routes of HIIT the other day after my resistance training. I had to seriously ask myself "how badly do i want it" after i started to get tired. By the time i was doing the ball calf rolls i was just dripping of sweet. but i love to sweet after a good workout. hell my gf wants to go to the gym with her... Mmm seeing my hot gf sweet... hhaa that would totally throw me off track i bet... hold on while i go sin in the bathroom ;P (ya... that was a joke) haha.

so today (thursday) im going to do Ab Workout #3 i think then HIIT. 6 rounds. I'm getting ALOT better at HIIT my only problem is im running out of good sceneary, i've been running/biking so much there's nowhere in my city i haven't really seen. I think maybe i'll run by some highschools... if you get my drift since there's usually women over there :P hah. That's what i call "inspiration". yyyyup.

Hope everyone is still pushing hard, i know i sure as hell am. I don't even WANT pepsi anymore. if i want a treat i usually grab a VitaminWater.

NO PRISONERS! NO MERCY!
AOWWW AOWWW AOWWW!!!

Wk5

2007-09-24T10:58:00.000-07:00

I almost had too much fun doing training today. Its really exciting knowing that i'm doing great things for my body/physique and that its healthy. I really enjoy a great sweat workout =]

Today i did the medium-advanced timing on my excersizes.

Ball Pushups *feet on ball* 4sets (20 in 45seconds)
Band Squat and Press: 4sets, 7-8 in 45seconds

Standing Bent Over Pull Down 4sets using the 13lb+19lb resistance bands (17 in 1min)
Hamstring curl w/ stability ball 4sets, 30 in 45seconds (these were MUCH more intense than i anticipated)

Kneeling Tricep Pressdown 4sets using 13+19lb resistance bands, avg 16 per 45secs
Bicep curl (w/ band attached to the door) 4sets 13+19lb avg 20per 45secs

Ball Transfer (arm to leg exchange): 4sets, avg 15-25 per 45seconds.
Superman (with alternating arms and legs) 4sets, 20-30per 45seconds.

I also did my interval training today, i used to do biking but instead i switching to running/jogging i feel it gave me a more intense training. my lower back is a bit sore. It felt great though, knowing i was giving my whole body a workout =]

my post training meal:
Lean Hamburger (one patty)
Baked Beans
Low fat yogurt

Wk3

2007-09-15T20:44:00.001-07:00

Was a bit harder than i thought and was getting a bit frustrated with myself. I learned how to CORRECNTLY do hip thrusts Friday and felt the burn. I got tired and lazy and wasn't able to do the Friday morning so i finished my Wk3 reistance training Friday evening. My diet suffered a bit during the week. I continued to eat grilled chicken (had to order from mcds) but i made sure that i only ate grilled chicken bare and the beef paties same as i eat at home so i stuck to the diet. I did drink some soda last week, just a phase i went through, i felt REALLY skinny and felt i need to burn something besides fat :P haha. my confidence took a hit i guess you could say, why? idk.

I used the 19lb resisitance band for the squats.
19+13 for the bicept curls. 2(15)
23+19 for the arm rows. 2(17)
19+13 for the oblique pulls 2(30)
hip thrusts 2(45)
Shoulder press 2(19)

my training resistance varied a bit i wasn't able to find a good comfortable resistance that wasn't too easy and not too hard so i kept changing the bands. kind of frustrating.

Wk2

2007-09-07T13:15:00.000-07:00

Harder than it looked... hah. The dieting was rather easy, i found myself CONSISTANTLY hungry almost all day, eating has become almost a hobby for me. Waking up early to get my training done got a bit harder with my work. I found the jump squats and alternating squats to be quiet tiring. The bombdive pushups were harder than i thought, by the 3rd set i was drained and my arms were giving out but i make it through all sets. The pullups were easy the first set, knocked out all 15, the second set i did about 14 and the 3rd set i used a 23lb resistance band to finish all 15 which made it really easy. I have to do my interval training tomorrow but besides that... wk 3... here i come!!!! I feeling better and i'm looking better. Just from my diet i alone i have alot more energy! What a great experiance!!

Week 1

2007-09-02T22:35:00.000-07:00

After doing the first week training, resistance training and interval training i found myself with alot more energy. The first few days of interval training were really difficult but fun. I didn't realize how intense it could get, since im fit i figured i'd breeze through it; little did i know our own personal limits are to be tested. I felt my thighs burning and my muscles hurting but i pushed forward and went faster.

The easiest part which i thought would be hard is the dieting. It actually has been reletively easy to eat frequently, and eating nutritional food. I didn't realize how to apply "servings": since i had never done it before. One you take into account how much a serving is its easier to eat because you're not over consuming foods.

The resistance training was reletively hard, the pushups were easy for me but the pullups were difficult i think everyone doing this program struggled with it. But gladly i report that i tried doing another set today and made it clearly through 13, usually my arms get tired by 8 so that was a big improvement. I await an exciting Wk2.
GL to everyone doing the 6packchallenge. I'll keep you all updated.

Goals:
Weight Gain a LB or two in muscle. Current weight: 140.
Drop body fat percentage from 10% to 5%.
Upkeep a healthy diet and living style.
Get and maintain that great physique that ladies love, 6 Pack Abs.
Raise self confidence while going through the program.