Wk 7 Day 1 SPARTA~!!!

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

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)

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

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

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

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.

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!!!