day 19: last days before a new stage

My classes at my university are going to end for one week and I have to change my training habits: I'm going to "re-start" my lafay workout based on bodyweight training. I don't know if I would have such a determination to run in a so cold weather (do you knowsomething about the "Mont-Blanc"? [laugh]) but I got it! So now I'gonna to pack my bag for a nice trip ^^

See you later guys, shred hard and...enjoy life

ps: I hope I woulg get a little time to post some pics or comments on my blog but I would probably be busy for all the week...

day 18: A day to push the limits away, one day to feel alive

As I said yesterday I tryed to run 7km in less than 38min and the result is: YES, I did it in 37min! My final goal is to perform 30min of interval training divided in 6rounds, I remind: High intensity: Perform one minute as fast as you can. (Level 9 intensity on a scale of 1-10) / Moderate intensity: Slow down to a moderate pace for two minutes (Level 6 intensity).

and to perform a 10km course in a limited time: 40min or less!

So, these are my cardio purposes...

day 17: it's an happy day ^^

So, what about my birthday? An interesting and usefull surprise...a nice laptop designed by Packard Bell: amazing! I would be able to give news during my holidays. Other surpise, I received an underwair shirt for my snow trip...it's a good beginning for this new shredder's year. My workout today was made of Arnel Week 2 training and 8min abs.


Tomorrow is a aerobic training day (I'm going to trye 7km in 38min or less !!!)


I post a view of my new computer and one of my "special birthday cake"... catch ya'

Bob

day 16: Sun, sweat and new year!

Today, I decided to perform 40min of aerobic training (6/7km - middle speed) before my abs and under a hot and shining sun: It was rather easy compared with interval training (I remind that it takes me more than 20min). So, let's go for a last time annoncement: tomorrow is my 20years Birthday and I have no idea of the gifts I am going to receive ^^

I'm preparing a big party and I will post some photos of the event (march 14). Moreover, my mountain holidays are coming (snow inside).

I hope this year would be made of chance, success, hard shred and maybe... love?

day 15: The battle begins in the sunrise

Because of a bad feeling since few days I decided to start my workout in the sunrise after taking 2 glass of water and a coffee: I was more energique, and less nervous! I would try to continue like that...

See you later guys, just shred!

day 14: Pain could be an enemy...or a shield

Today was an interval training day and I did it without difficulties excepted pain in my shins bones probably due to my shoes or sur-training: it's a "body alarm" and pain isn't my enemy! Next time, I would probably do an aerobic training to prevent injuries...

ps: So, as I promised you, above are my pics.

Shred hard, prepare for glory, no surrender!

day 13: and the journey continue...

Damn, It was a very long testing day for me (at the university and to finish with my workout) and my abs havn't been contracted as yesterday but I got some nrj to conclude ^^

One way to succeed: no compromise, just determination!

day 12: Feel the burning abs

For the first time in my journey: I really felt my abs concentrate ^^ It crushed my stomach and burnt it...an efficient training today! My 20 minutes of interval training were not so hard: my breath is increasing more and more. I shall post some photos of my body tomorrow.

Keep training, shred hard, catch ya,

Bob

day 11: plegded to crush...

...my breath! Oh yeah this workout is so hard but efficient to spend a lot of nrj, I'm tired. I did not have more for working the abs but I did it. The way to succeed would be probably long but I am ready!

"We did what we were trained to do, what we were bred to do, what we were born to do..."

day 10: week 2 in the quest for six pack glory

Today was an interval training day + 8min abs workout. It was a pleasure to eat an half of pizza for reward: my first week of pain is accomplished and I'm going to start the second week workout of A.Ricafranca: http://www.iwantsixpackabs.com/workout/week2.html
My difficulties on day 9 were just a stage and I won't turn around!

Keep your Strong Determination Merciless Forever : no prisoners...no mercy!

day 9: what's wrong? blurp

Wth, I got a bad feeling during my workout today and forced to stop before the end: vomits threat! I preferred to stop before of being sick. An advice: dot not train late in the evening or too much tired! I need to sleep. See you tomorrow ^^ (blurp)

day 8: Don't turn around!

So I won't look back but in front of me, far away! Today I performed 4rounds of interval training (30sc sprint / 2/3min cooldown) rather easily and next 8min abs.

An idea of my meal plan for today: M1 Shred - day 8 of 84

1. 8:00 meal 1: oatmel in a bowl (cooked with milk); 1 glass of whey protein; 1 egg white; 1 banana; 2pills of vitamins
2. 10:00 snack 1: 1 mandarin and 2 glasses of water
3. 12:15 meal 2: a wing of chiken breast (without skin) ; rice, beans and peas;
4. 16:00 snack 2: 1 banana; 1apple and 1 glass of milk
5. 19:30 meal 3: fish; pasta; a cupple white cheese with strawberries
6. 22:30 snack 3: 1 mandarin; 1 glass of whey protein -

It's a classic meal plan that I get everyday (some changes).

"Arrows will blot out the Sun ! Then we will fight in the shade." no mercy! ps: a thought for Adam Lock-out -_-

day 7: Rest day

I have already met problems of surtraining during my former workout and I don't want to make the same errors and that is why I rest today: no workout (wisper). Tomorrow, interval training!

It's time to get some views of my body's evolution...

Eat clean, Shred hard [...] as Adam would have said ^^

day 6: Tonight we train in hell

I continue my strict diet and fat loss program to get "the abs". I get a strong determination and I am in a hurry to join the shredder community and share our experiences. Today was also an exciting journey and I'm proud to raise this challenge: for my family, my friends, for a new life and for all those who support me: thank you!

day 5: I look thirsty?

So give me something to drink! Oh yeah it was also a hard running day but I saw two attractive young ladies when I was running and... I had to run faster ^^
Sorry guys I am very in brief this evening but I'm hungry and I never fight with an empty stomach RaHouuuuuu

Show no mercy, prepare for glory!

day 4: Give them nothing!

And I will take everything, every that would be given by this workout. He is tired but he can't move back, their is no retreat! I feel that this program brings me a lot: a lot of "blood and sweat"xd. I have to keep this routine for another 2weeks and after I would start my Lafay's workout also based on bw; but I'm not in a hury...

"remember this day men for it will be yours for all time"

day 3: Run for your life

What a good work to increase my breath! Interval training rules! Today I performed 5rounds of almost 30sc intense running / 2mn cooldown (to add rounds and decrease the intense activity was a good choice to get less tired).

Yesterday was hard for my breath (fast bodyweight exercices with short rest times) but effective. I would probably order a useful bodyweight machine for the next weeks. I post a view of this amazing stuff ^^

Shred hard, no surrender...

Mission 1: day 2 in the quest for six pack glory

My goal for M1 is Fat Loss for getting riped abs in 12weeks (84days --- no more).

So, today is a bodyweight training day. I'm going to start a special resistance training for the next 2weeks based on Arnel Ricafranca program (that you can get here for my first week: http://www.iwantsixpackabs.com/workout/week1.html): pull-up/body-squat/pushups and the 8min abs workout that I'm going to work everyday http://fr.youtube.com/watch?v=sWjTnBmCHTY

Yesterday I performed 4rounds of near 40sc sprint with 3mn cooldown. I post few informations on interval training http://www.iwantsixpackabs.com/my_video_tips/interval_training.html

So you get the links and I have some work, see you later alligator ^^

My first week of pain

Hi there and welcome for my first week workout. I'm Nicolas but call me Bob ^^ I'm going to present a "more than 500days program" based on dedication and efforts in order to bring my body in a better way. Yesterday was my first training day: I start with 10min stretch and 5min warm up before 30mn bodyweight.. I hope I will succeed in my quest as Adam does! Today is an interval training day: 3rounds of 1mn sprint / 2mn cool down.

I post some views of my average body (sorry for my english expression, I'm french..) - Bob

Prepare your mind For Glory: there will be no surrender!