day 135: my PRW!

G day' and welcome for a special post today...

Everyone in the sphere has noticed the growing success of Debbie's Prw idea. Because I have also posted my PRW on a french site few weeks ago I'm gonna translate it here...into english of course!


So now, for the past 135days of sweat, tears, suffering but also happiness, here are some of the numerous reasons wich encourage me to go on always in a more relentless way.

1. When you are a 18years old teeneager, some fat everywhere, two straws instead of my arms, a bowed back who can't complete more than 8push-up or run for 20minutes, picturing myself at 40 looking like Homer Simpson with a beer in each hand...tcho! It was unthinkable for me so I want to stay healthier as longer as possible!


2. I am conscient that if I want to be in the best shape of my entire life it's now that all happen!


3. I want an equal balance between my body and my mind, the only way to feel good..a feeling of self-control!


4. Because we all fight against ourself for a better life...


5. When I'm looking at some athletes or (for example) militaries troups trainings only some words resound in my head: strong, concentrated, determinated...that's the way I want to live my life by now.


6. Because I need to be more self-confident, and sport helped me to straighten my shoulders and look more relaxed.


7. I want to look at myself in a mirror and feel satisfied...good job.


8. I want to succeed in my beach body challenge and I want everyone to see on the beach that I'm victorious (LoL).


9. I want to buy more sexy clothes (jeens, T.Shirts...)


10. I want to proove everyone who criticized me that I'm able to live my dreams contrary to them.


11. I want to down some world bodybuilding records (no... it's a joke)


12. If I could inspire people starting their own real time transformation I would be really proud about it.


13. probably to increase females attraction (please don't kill me)


14. I know some hearth problems since chilehood, that's why I want to increase my breath an relieve my heart.


15. Because I want to be in the best shape for my M5 big reveal [...]


16. Because of you guys, the shreddersphere has kicked my ass and forced me to go on, every single day: THANX GUYS


17. Finally I'm thinking about Spartans warriors: all the sacrifices, all the sweat, all the tears, all for a good reason: prepare for glory!!!

There are some of the reasons I remain here for long time Shredders;

Next, let me introduce a running challenge for tomorrow: I gonna trye to perform 8,5km in less than 42min. I shall quick post my result tomorrow on the same entry (day 135).

Until next time, show us you Prw ^^

Bob

today june 24th: the result of my quick yesterday challenge is...a failure. I have only run for 7km in 32min. My heart was bursting in my chest and the weight of my legs was becoming more and more heavy. I avoided any wound, I'm not proud but I was too tired and I know that I made the good choice, a carefull choice...

Have nice holidays guys!

ps: I shall have to post quick news in 15 days, hope for...

day 133: Holidays! M2 - stage 2

Hi there,


As you may notice it, my Holidays has finally begun after 1month of finals. I'm aware that my efforts have paid but not sufficiently this last month..get a lot of work!


I apologize for leaving you for 2months, without posting but NEVER without shredding...in a different way for sure. I have to thanx Adam for integrating me in the shreddersphere, I don't know if I would have surrender without your help but it would have been very difficult. Special thanx to Lynda, Lilla, Debbie, Mike, Dougal, Christina, Jonni, Christy, Suzette and what about you Jeremy? I am sure that you have continued to train in a more relentless way man. Keep shredding mate;


I told you few days it would be the end of M2 - stage 1 and today is the beginning of the 2nd stage wich will be a light diet program with bw trainings in order to keep my muscles and burn the last 2% BF.


Now let me introduce some daily pictures: end of M2 - 1st stage "muscle gain".

M2: 2nd stage...BEGINS




I gonna bring some pictures on the beach in order to complete the Beach body challenge with you guys. I really want to enjoy this dream hollidays. Nevertheless, Dougal's story has teached a lot to me, gonna pay attention to the ocean ^^

Sorry guys, I get a bw training to complete right now!

ps: a little "cartoon/300" effect on my pics today, hope you enjoy...



I will miss U shredders,

Bob

day 125: growing in the back

G' day shredders,

A quick post today 1) to present you some originales daily pictures

2) to thank all shredders who supported Dougal on my previous post, thank you guys..

Concerning my current Workout I'm already practising my "muscle gain" program based on dumbells training. Taking a lot of BF, and little muscle...it's the game.

So now, let me introduce some back pictures (rather proud about it ^^).

Some pictures of my current back... The job isn't finished, there is a lot of work...

Just a look at my: perfect "dreamed" back pictures !!!

I have to thanx Adam about his day 579 post for Dougal, nice tribute man.

Special thanx to Lynda, Suzette, Michael, Mike and Debbie.

As I told you on my previous post, here are your kind tributes, thanx for all (all our best wishes Dougal...)

"He will be just blown away with your encourgement and your friendship to him now that he needs it the most. I am sure that Dougal will be so pleased when he reads it."

Lynda

"very good of you, Bob! Dougal is a big part of the shreddersphere and have missed him in his absense. I do pray for a quick recovery for Dougal."

Suzette

"Dougal is always very supportive. I honestly felt the same way as you when I read what happened to him. It got me very upset. I'm so glad that he is recovering."

Michael

"I think we were all in shock as Dougal's tale of woe was being told. It was like some kind of weird tv show. Thanks for posting mate!"

Mike

"Dougal - you are a champion and I have full confidence you will return stronger and more inspirational than ever."

Debbie

ps: M2 - stage 1 ending in 1week (day 130) <--

Until next time I shall have to say: " Eat Clean, Bulk Hard, Think REALLY Big."

Bob

day 122: Mind, Body, Superfit

Few days ago I have discovered that Dougal injured itself during his dream holidays in St Francis Cape, with his family. I was really sad after reading his day April 21th post: yes mate you have been training hard for weeks, you needed your recovery rest and you knew that you will be victorious.

Life hasn't rewarded your sacrifice for today but, for sure, you will be victorious and you will remind this bad experience with pride because you gonna overcome it: we are here for you Dougal.

So, this short tribute is for you Dougal, for a 58 healthy and dynamic man, kind, generous and positive attitude: representative of the shreddersphere spirit. I respect you mate and remember Nino Savona words:

I am determined to carry out my dream along with God,

to go and speak to people around the world about making excuses in life.

If Im able to overcome odds so can others NO EXCUSES!!

I noticed that you don't lay in a bed Dougal. We are all reassured about that man.

The first time when I saw it, this picture has deeply affected me, it was surreal. You reminded me that all of us, all people that we need next to us could suddenly disappear, that we should not worry with details and to enjoy life day after day!

Like Adam tell us on today daily post, I think that the shreddersphere is more than a common way of leading our healthy way of life but is creating a strong link of mutual oppening and a feeling of a comon social membership that's amazing.

I believe that all shredder is one stone of a church which increased day after day towards the goal of our entire life: being happy, to share our happiness and help people to find a new way of life. It's not only a matter of daily accountability. It's always a matter of Hope and today, Dougal need all our encouragement words (don't talk about conforting words because I know you get the determination to come back in a more relentless way mate...events of life make us stronger!).

I Am sending you all my best wishes as you know...

We believe in you mate, you are not game over <---the fellow man is already here sir

take care

Bob

ps: if everybody in the sphere (or not) post a small message of encouragement for dougal it would be kind, and I would notify it in my next post...

day 118: Time to blast...the quads!

Hey Shredders, today it's time for me to blast my quad muscles! Since the beginning of my journey I was satisfied about the size of my tights but these have lost a bit of definition at the end of my first 84days of diet and hard shred. According to bodybuilding criterias, my quads get a little deficit according to my calfs and my neck. Nevertheless, I admit that my arms and especialy my pecs are much more late...

I simply want to get 22inch that would probably help my upper body development.

Here are my lower body rules:

-Dumbell squat (4*max with 2*36lbs) - 30sc rest between

--1min rest--

-Dumbell lunge (4*max with 2*22lbs) - 30sc rest between

--1min rest--

-One leg squat* (4*max with bw) - 30sc rest between

--1min rest--

-Step up (4*max with 2*26lbs)

*amazing exercice with can really blast your quads if it's completed seriously!

Let's look at some quads actions (dumbell squat, one leg squat)

I hope that it's going to quickly kill my legs for long time because I won't practice with dumbell (that remove dumbell squat, lunge and step up). I would probably practice some 1 leg squat, jump squat and alternate jump but there is many possibilities to burn my lower body...

Look carefully at the final position in order to preserve your lower back!

One leg squat: do it slowly until muscular failure.

Look carefully at the final position, it's not the complete movement, you should go on the lower position but help yourself with a stool or something else at the beginning...

Ok guys, if you do it well you should definitely destroy your legs, catch ya'!

ps: remember that many bodybuilder Do not work sufficiently there legs which can seem ridiculous: you lost general power and physical balance...

Don't forget your dreams, keep your mind focus on it

Bob

day 116: Final goals, current stats and M2 strategy

I was thinking about my next holidays when I realized that I wouldn't be ready to get nice six packs on the beach for mid-july. Moreover It shouldn't be possible to work with all the stuff I need: my "crazy body mass" program is forced to surrender! In fact, my next goals occurs on day 130 supported by a “3 days on, 1 refeed day” BFFM diet. The goal will be to loose the BF I have taken since the end of M1 and preserve the muscles I would have get. The six pack is going to come back again (beach body pics for September ^^). Now, for the next 2 weeks I gonna increase my muscle mass program and trye to keep my BF as lower as possible before M2/ stage 2: beach body shred mission!!!


M2 should be ended before the end of August and I'm really ambarrassed because I cannot post before this period: a long trip of 2months without you shredders...


Today I'm gonna reveal my current stats and my final goals (for the end of M4 day 500*)


Current stats - Final Goals - inch.

• chest: 36.6 - 40.5
• shoulders: 46 - 48.8
• biceps: 13.4 - 14.2
• forearms: 11 - 11.3
• thighs: 21.6 - 23.6
• calfs: 14.6 - 15

I have also decided to get my pass in a bb club for the end of M3 in order to breack down stagnation and discover full new experiences. It woud be fabulous if I can get 14,2 biceps and 39 chest before the end of M3 in order to get ready for the gym.

goal: reach this stats with the lowest BF as possible!

*ps: massive reveal inside..

I will no surrender, I will show no mercy...

Shred on'
Bob

day 113: Shred hard, think big, uncle Mac and Paris...

G day'

The last few days were very emotionally intense! I was in Paris on Wednesday with my girlfriend and we get some pictures in order to show how lucky I'm...

Moreover, you should notice that a mysterious "uncle Mac" is contained in the title. I wont make a puzzle as Adam because it would be too easy: if I tell you it's a "big mac" you understand? you have found? YEAH, uncle Mac IS Mac Donald the famous restaurant and I going to talk about Mc D. because I have to proove that you can also eat clean in this typical "junk food" factory, if you are forced to eat in there.

Here are the pics of a Salmon salad eaten during my "come-back" from Paris:

It wasn't delicious but it was good. Listen to me shredders: even in Mac Donald you get no escuses ^^

Concerning my workout I continue my "muscle mass" program, really intense and get some results...daily pictures on this post!

I noticed that the weight that I can use without changing barbells between each exercices (that would be impossible) doesn't exceed 26lbs for each barbell and that is not sufficient to work dumbell press. So, I have decided to replace dp by some dips exercices and look at the difference...

Moreover I'm really satisfied about this program: my arms and my shoulders are slowly increasing ^^

Ok guys here are some pics of my trip in Paris: enjoy!

You recognize the French symbol? you welcome...

Until next time, definitely no escuses, definitely no surrender!

Bob