Wow! Finally integrated a 5 cycle HIIT (4mph 1min, 8mph 1min, 9mph 1min, 10 mph 2mins). Felt good about that and had not done that in the first 12 weeks of my RTP transformation. I then worked out the chest and ended with 30 mins of steady state on the stationary bike.
Question... how long do you guys and gals take at the gym?
I end up taking around 3 hours sometimes. That includes... pre-workout stretching, HIIT, workout, steady state cardio, post-workout stretch, shower, sauna, shower.
Even more when I integrate my ab/core workout, which adds another 30 minutes to my already LONG workout.
How about you guys?
Thursday, July 24, 2008
Tuesday, July 22, 2008
Day 92: Hydrostatic Testing Results In
Drove 240 miles today (thats round trip), to get a hydrostatic bodyfat test done. While I plan on scanning the document, here are the results:
Weight: 151.2 lbs
Body Fat%: 12.8%
Fat Body Mass: 19.4lbs
Lean Body Mass%: 87.2%
Lean Body Mass: 131.8lbs
What does this mean?
1. I need to shred harder!
2. Need to lose 6.2lbs of fat, to hit single digit %.
3. 9.5lbs of fat if I want to get to 7%
Interesting reality check for me. I have till the 27th to get to where I want to be, and there is nothing to stop me, especially after this 1 week break I gave myself.
I also purchased a home weight scale that also gives you a body fat reading. I used it right after the hydrostatic testing, and the weight scale said 14.3% Go figure, but at least I know that once the home scale reads 10%, I will actually be at single digits.
Just to recap, I have till the 27th to:
1. Get 6 Pack Abs (almost there...)
2. Get single digit body fat!
3. Still under wraps, but its a tribute to Van Damme.
P.S.: I'm back!
Weight: 151.2 lbs
Body Fat%: 12.8%
Fat Body Mass: 19.4lbs
Lean Body Mass%: 87.2%
Lean Body Mass: 131.8lbs
What does this mean?
1. I need to shred harder!
2. Need to lose 6.2lbs of fat, to hit single digit %.
3. 9.5lbs of fat if I want to get to 7%
Interesting reality check for me. I have till the 27th to get to where I want to be, and there is nothing to stop me, especially after this 1 week break I gave myself.
I also purchased a home weight scale that also gives you a body fat reading. I used it right after the hydrostatic testing, and the weight scale said 14.3% Go figure, but at least I know that once the home scale reads 10%, I will actually be at single digits.
Just to recap, I have till the 27th to:
1. Get 6 Pack Abs (almost there...)
2. Get single digit body fat!
3. Still under wraps, but its a tribute to Van Damme.
P.S.: I'm back!
Wednesday, July 16, 2008
Day 86: 12 Weeks In
On several occasions, I have mentioned that I consider Adam Waters to be my mentor. Because of obligations due to work, and because of what my "guru" preaches, I have decided to take 1 week off from my training. It must sound strange seeing as I am in the middle of my first mission and while reluctant at first, I see it and feel it, as something beneficial. 12 weeks of non-stop cardio/weight training, bundled with the strictest of food intake, from one day to another, takes its toll on the body and mind.
These days off also happened to coincide with some business meetings I have to take care of, as well as some visits to the doctor's office. Trust me though guys, I already feel the itch to get back into the gym. I find myself doing exercises when I am sitting on chairs, in bed, or just on the couch. I cant wait to get back in there because I know just how hard I am going to hit those weights and how far I am going to push my body.
The picture shows what I was able to do with 81 days of dedication. I am never going back!
By the way, bowling can give you somewhat of a workout!
Monday, July 14, 2008
Day 84: Short Workout
Got caught up at work, once again! But I managed to get a good cardio workout. I guess Ill just have to stack all of my intense weight training on the last days of the week. Thinking about making the drive to get my body fat measured tomorrow. Will keep you all updated!
Sunday, July 13, 2008
Saturday, July 12, 2008
Day 82: Who is YOUR "Guru"?
So I was reading Tom Venuto's blog, http://www.burnthefatblog.com/ and one of his posts mentioned "your 'guru'" and that got me to thinking, "Who is MY "guru"?" It was an easy answer of course, Adam Waters!
The things I do day in and day out, I do because Adam did them as well. I made my own RTP Transformation System by reading through every single post in Adam's blog! I don't nitpick and do only some of the things he says, I do it all. My training is based on his training. My nutrition is based on his nutrition. I figured if it worked for him, it should work for me, and well, pictures speak for themselves no?
I don't want to sound like I am kissing ass, but we are all shredders and we are all united because Adam is a person that won that respect from us, because of his incredible shred. He calls Tom Venuto the "super shredder", but in my mind, that title is Adam's.
I see different people use different books and follow different programs, some even make their own programs, and I got to wondering, "Shredders, who is YOUR "guru"?"
-----------------------------------------
I had a tough day at the gym today. Wasn't feeling all that motivated and was about to leave right after stretching. Even walked to the locker room to leave... but I kept asking myself "What are you doing?!" I went back in there and ripped through my HIIT, leg workout, and even did a few laps in the pool.
Sometimes I feel I don't do enough, even though I apply the "progressive overload" principle. Most of the time, my "not enough" mentality is great, because it assures a push outside of my comfort zone. However, it can also be detrimental, because I will leave the gym feeling I didn't do enough, when I did MORE than enough. Anybody ever experience that?
The things I do day in and day out, I do because Adam did them as well. I made my own RTP Transformation System by reading through every single post in Adam's blog! I don't nitpick and do only some of the things he says, I do it all. My training is based on his training. My nutrition is based on his nutrition. I figured if it worked for him, it should work for me, and well, pictures speak for themselves no?
I don't want to sound like I am kissing ass, but we are all shredders and we are all united because Adam is a person that won that respect from us, because of his incredible shred. He calls Tom Venuto the "super shredder", but in my mind, that title is Adam's.
I see different people use different books and follow different programs, some even make their own programs, and I got to wondering, "Shredders, who is YOUR "guru"?"
-----------------------------------------
I had a tough day at the gym today. Wasn't feeling all that motivated and was about to leave right after stretching. Even walked to the locker room to leave... but I kept asking myself "What are you doing?!" I went back in there and ripped through my HIIT, leg workout, and even did a few laps in the pool.
Sometimes I feel I don't do enough, even though I apply the "progressive overload" principle. Most of the time, my "not enough" mentality is great, because it assures a push outside of my comfort zone. However, it can also be detrimental, because I will leave the gym feeling I didn't do enough, when I did MORE than enough. Anybody ever experience that?
Friday, July 11, 2008
Day 81: Shredding for that Six Pack!
What do you all think? Getting there? I took this picture right after I finished a ab workout cycle that took me about 40 minutes. So I kind of cheated right, because I had just finished working out the abs, but this picture definitely made me happy.
Did some good Hybrid Cardio today, followed it with an awesome chest workout, and then did my ab workout cycle (Hurray for David Grisaffi!). I then did 10 laps in the pool as my steady state, and jumped into the sauna right after.
Have a good weekend guys!
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