Prepare For Glory! Bob's journey

day 730: a shredder never surrenders...

2010-02-07T09:51:00.000-08:00

G day,

Who the hell is that? a disappeared shredder? not exactly...

As you are going to see, I have never stopped training since April 2009 and my determination have never been so merciless.

I have faced amounts of problems and small but crippling injuries (elbows and knees, back pain, left shoulder) but I have always been convinced that sport has become a necessary foundation in my life: it has not changed it, it has transformed it, day after days...

~ A lot of things has evolved in my life since I have stopped posting on the blog ~

First, I have discovered a new sport that bring me a complementary muscular request to the training: Kick-Boxing ! I spend 2h/week training with other guys in a club, and few other at home working shadow boxing, speed and flexibility. The club is essentially composed of hardcore kickboxers and trust me, for a beginner like me it's really hard as hell...

Goals:

My current goal is to become a complete athlete and fighter by working techniques and power.

I also look for improving my posterior chain (deadlifting), my gluts, my pectoral (and additionaly my calfs and forearms...).

Here is some other pics of my actual shape and transformation:

your opinions are welcome...

See you later guys,

Bob

day 416: Suffering Gynecomastia

2009-03-30T13:54:00.000-07:00

G' day shredders,

It has been months I havn't reply any news concerning my current M4. So now it's time for some breaking (good and bad) news:

I have been a little busy during the past weeks because I have continued my real time accountability on an other site reporting all my workouts since february. Here is the link (sorry, it's in french):

http://www.musculaction.com/forum/frantic-split-routine-t45226.html

Secondly, an other thing has definitly trapped me since two months: I have developped a form of bilateral gynecomasty that means abnormal enlargement of a man's breasts. We shouldn't talk about "boobs" in my case but it hurts me and it's embarassing for practising bench press efficiently as you should imagine.

The doctor told me it may comes from too many proteins, I don't think it could be possible to developpe an hormonal disease from "too many" whey pro..

-> a picture illustrating the effect <-

I really hope that this bad evil is going to disapear very soon..I shall inform you shredders!

Concerning M4 It goes as I have planned it, that's well. I have taken some relevant mass in the back and shoulder, in the legs and some in the arms and chest (that didn't occured for 6months).

- I'm gonna post some picks asap -

Other point, that's less pleasant: my BF grow up from 11% to 13%. My abs has disappeared !!! (lol). I know it's the deal to take some relevant mass so I don't care about fat. Remember guys:

-"FAT IS LIFE"-

Hope you have all understood why I was a little more "missing" during the past months. My vision of Real Time transformation has evolved, it has became a physical and psychical part of my Life! I'm posting now because you miss me a lot shredders and I want to continue to make you share my evolution and my sports discoveries!

Bless you shredders,

Bob

day 365: 1 year to PFG! Breaking News

2009-02-07T10:55:00.000-08:00

G' Day Shredders,

Today I celebrate a very important birthday for me, I celebrate the birth of a child in my heart whose name is Hope, PFG, a project that has never leaved me since 365days, every single day It permitted me to push away my limits.

I would never have been able to hope to be still among you after so many efforts, so many failures and disappointments, but I'm already here and I have never been so definite and confident to the future..2009 will be massive!!!

This date represents not only the first anniversary of this blog, my child, but also the end of mission 3 and the beginning of a new training strategy for me: End of Bodyweight workout, beginning of Iron Weight training, Oh Yeah! M4 starts now! goal? Mass (no more)

I have just taken some photos of all this New Stuff, I have to admitte that I have brought the last stones to all of which we can hope of a good gym: bars, iron, a solid bench, Let's Do It!

All New Stuff !

Now let's get a look at some pictures of the last step of my transformation (It has been a little downed by one month of exhausting finals..):

"pay your smile bro!" (LoL)

- December 2008 -

<- no more smile but there is all the same of happiness behind this face ^^

-> Sorry for the bad quality of the pics, it have been taken by a friend with his mobil phone..

with some light, just after training..be sure it doesn't look so huge in reality O_0

<- January 1st, first shoots for 2009!->

Special thanks to:

ps: a special message for you Dougal, please receive all my prayers of good recovery, hope you gonna come back with us soon! God Bless Vitamine E ^^

Bob, back and stronger than ever

No surrender, no mercy

Our redeemer lives

2009-01-19T04:06:00.000-08:00

G'day,

No n° in the title today because it isn't an accountability post shredders, I can't wait more longer to post this video (if you havn't heard about this story before, of course) It really changed my vision of life in this beginning of 2009:

It's the kind of thing that open my eyes, literally kicked my ass and simply..made me crye: I have to recognize it, I'm strongly affected by this story, not only a tragic destiny, not only an exemple of faith and heart of a father toward his son but definitely an exemple of courage and dedication for all the shredders of the sphere. For sure after looking at this video my 2009 will never be the same, I gonna overcome all my weaknesses!

It's unbelievable to look at this man running out of strengh, drivin his son after one of the most difficult triathlon in history: "the Iron Man", I would say that he deserve this name more than all athletes I have ever seen (remember he is suffering from a heart desease O_o). After this, repeat after me: be sure I WILL NEVER SURRENDER AGAIN!

-> here it is: http://www.youtube.com/watch?v=zFVGdZOhlL0

Finally, I send to you this video as a message of hope in a world of pain and despair. There is no ESCUSE! Just a life we have to deserve, respect and fight for:

"I CAN do all

Things through

Him who

strengthens me"

Philippians 4:13

A tribute to Dick and Rick Hoyt, from Massachussetts:

" YES, we CAN "

Bob

ps: for those who are waiting for my come back, look at my blog for the next 2weeks..

day 313: A Quickie...I Will Be Back!

2008-12-17T13:22:00.000-08:00

G' Day Everybody!

What happened to me? that is the question!

Well, after posting every weeks during 233days I must recognize that I felt a little bored about every-single-workout-accountability. That's why I can easily understand the reasons that have excluded me from the sphere...

Be sure that I have not leaved my current Mission 3 and that I'm determinated to take mass and think:

->Big and Strong as far as I can <-

I'm no longer afraid about fat and BF that has a little bit broken my progress during the past 80days. I'm regrettably trapped by finals until the end of january but february should be violent!!!

Be sure I will never surrender,

ps: I will be looking at you with a friendly eye shredders..

Cheers

Bob

day 233: Introducing M3

2008-09-28T10:04:00.000-07:00

Back again shredders,

I'm sure that some of you were wondering what happened when I didn't update my blog for 10days. In fact, I have began a very important semester of studies and my emotional life is actually uncertain (I had to regulate some details) it is why I was and I shall be away a little more during my next missions. I apologize for that...

After more than 200days of intense trainings I have learnt how my body reacts and what exercice is the more efficient for each part of my body.

For example, dumbells are more efficient for my arms than bodyweight exercices...

Because I'm bored to practice bodybuilding as a way to build the perfect image of what I want to look like more than a way to feel good, I have decided that I would take less body evolutions pictures and stop looking at me at the mirror saying "My God, I took some fat, I can't see my abs anymore" <- it's ridiculous, right?
My M3 goals would be to take some muscle mass but I don't get in mind some precise goals. I just want a little more muscles, avoid the fat (if possible) and get stronger! I'm forced to admit that I have almost achieved my natural physical limits by my own means of training (without coaching or precise and complicated plans, without eating like an ogre all day long).

Now let me introduce my new training partner whose name is Turbo! ("training booster") the next chapter of my Bw program realized in 2007. It's based on a lot of nutrition tips and good advices to break down stagnation: Hope that it's gonna work on me ^^

I put some body evolution pictures just because it havn't post any for long time...

<- With the smile... ...Without it ->
What do you prefer? [lol]

This M3 start NOW and will be closed for the first birthday of pfg-workout.blogspot.com/day 365..

Until next time, ...(of course, Shred Hard!!).

Bob

day 221: My road to redemption...

2008-09-17T07:17:00.000-07:00

-
G'day shredders and welcome for a big reveal! What happens? For the past few days I spend my time searching for the pictures of my holidays summer 2007 and I finally found them on the Facebook page of a friend...Trust me, it wasn't easy for me to look at this!
I have decided to put a short review of my Body transformation in order to show that everything is possible if you get the strong determination to overcome the problem!

In fact, day after day I trye to put the past behind me. This symbolic range of the "day-after-day" accountability (for me it was more like a "week after week..") have played a very important part of my body transformation that's why I have to thanx all people on the net and all people who supported me on the sphere. Without your kind words, I wouldn't have been so fare...

<---1year separating the 2parts of this panoramic review; when I look at this pictures I feel...

...satisfied and horrified at the same time...

Even if I have never met this guy excepted on the internet, I have especially to thanx Mr Olivier Lafay, my body transformation menthor who has invented an amazing bodyweight program who literally kicked me out of my limits!

"One more thing...this Road To Redemption project is much bigger than just this video. It will include anyone who wants the same experience I've had"

Adam Waters.

These words have driven me all along these 200days transformation. It has become my own way to redemption, I knew that It was possible, as Adam prooved it to be...Thank you mate.

As Adam told us, a lot of people like to make a lot of years plans, an "approach destined to lead most people to failure because of the human condition known as procrastination".

I'm am slowly understanding what it means, I'm loosing my entire life making plans to live a better futur without receiving that this future is already there and that I continue to reject my life in the futur...

I know that Body transformation hasn't solved all my internal problems. I'm agree that I get a complicated personality probably because I have endured a lot of personal problems in my life (friendship, family..), trust me I'm not a Spartan warrior; even if my heart is bleeding day after day, even if I'm not born to fight, I'm determinated to fight for a better life!
I'm strongly determinated to put a definitive end to this frustrating years of physical and moral weakness. This Real Time Transformation has permitted me to cure a part of the plague who pervaded my life during the past few years; Repeat after me: "I want to know happiness!!!"

Remember that everyone get the right to become better and be happy, you all get the power to overcome your fears and live your dreams!

I make the promise to help all those who have decided to drive their life in the same way!!!

Bob

day 215: Beijing 2008 - Olympic Games review

2008-09-11T03:48:00.000-07:00

In France, we are proud about our athletes, our Olympics heroes who have united millions of people watching their feats...I was one of them.

I was springing up when Alain bernard won his gold medal in 100m swimming. I was moved when our Handball team won the same medal and outraged when I noticed that Jean michel Lucenay of Men's team Epee was deprived without any justification of his gold medal by chineses judges...a shame! Our Mountain bikes teams have dominated as it was desired. You did not disappoint your country but otherwise, for the others whose didn't win any medal or final qualifications, you stay in our hearts as big heroes...

...and we all respect your sense of sacrifice, courage and dedication for your sports!

The symbolic range of these Olympic Games really helped me to exceed my limits in the gym. The amazing athletes records drove me days after day, in a more stronger way.

These OG have revealed the talent of 2 men that we should discribe as aliens: Michael phelps and Usain bolt:

Micheal Phelps, a U.S swimmer has really dominated the swimming competition catching 8 gold medals and blowing up every time a world record! He is one of this man who created dreams for decades...

Usain Bolt is such a man. He has brought jamaica at the rank of the sprint country, in front US! Remember his 100m sprint, at the end, in the last meters he decelerated and moved aside arms and however, he broke a world record...easily???

In spite of criticisms against China about the violation of human rights and the Tibetan affair, these games were exciting. However I regret that they took place in such a climate of censure. China is not ready to include in its principles our founding declaration of "liberty and equality"...

ps: today sept 11th 2008, I get a thought for all the missing persons of the terrorist attacks, already 7 years ago...

still congratulations to the athletes of any countries...

Bob

day 209: my first Gym

2008-09-05T14:07:00.000-07:00

As I told you few days ago, I have trained hard during the month of august, more precisely in a Gym that was completely new for me! It was a pleasant time, full of sweat and suffering but also meetings and human experiences. I knew my first steps with bench press and leg press...it was intense!

One of the more important meeting that I have ever made during all my training journey is those with the training instructor, I just know his firstname: Claude.

Claude is a 52years old performer who has trained since decades and has kept the form of a young healthy man. He gets a lot of knowledge in training, progress and motivation systems as well as body science. For example, Claude learnt me that every beginner in every Gym should start with 15 or more rep for each exercices in order to prepare cartilages for a heavier job. Moreover, it's very important to take few minutes for a completed warm-up in order to bring a lot of blood in articular parts and prevent injuries!!! I didn't know that it was also important that is why I have little damaged the articular parts of my elbows and my knees, and that's why I'm forced to takes a rest, I want to avoid any more serious injurie and I am sure that I shall be restored in some time.Claude is someone very frank, authoritarian, charismatic and strict but he taught me a lot of knowledges and for this I have to thanx him.

In fact, he was a commando in marine forces during numerous years and endangered his life for its country. Then, He was captain of a military ship and aimed several hundred of soldiers. He's one dude I find hard to forget...

The other strong personnality that I met in the gym is Mr Jean-Philippe (nickname J-p) a young and "serious" (he is a funny guy which loves teasing...but not with training!) bodybuilder who is used to work with dumbell and heavy weight (contrary to me who prefere BW).

<--- THE man!

He showed me that between sportsmen there is other things after the gym, there is also night party (but always without alcool ^^).

It was really a pleasure to meet you mate, you have permited me to join in a real exciting experience:

training with a partner and break together more and more physical limits...

I sincerely hope that I gonna see you soon for a party or a training session in Paris.

Shred'on my friend!

A picture of Claude (diplomate trainer - middle), j-p (my training partner), your fellow shredder (on the left).

Rest time: So now I have to recover all my strenght and heal my painfull bones lol.

Because of the inconveniences (risk of injuries and price $$$) I prefer coming back to a classic BW workout (some news are comin'). See you soon for my training resumption, always more pitiless!!!

ps: a review of these retiring years of frustration is coming soon, with pictures...

Bob

day 206 : End of M2 - Beach Body Challenge Revealed.

2008-09-02T03:12:00.000-07:00

G' day shredders,

I'm finally back from my Holidays with a 200days anniversary of intense (of sweat and suffering...rewarded) training completed!!! and I bring some breaking news...

The past two months were really intenses, full of human experiences, meetings and shredding.

August: I practised 1month of hard training in a gym and a lot of speed bicycle performances (16km a day).

I get to complete some finals before the third week of september some I'm gonna take a recovery rest before starting M3.

So, I know that everyone keep one question: "Has he achieved his M2 as he promised?"

And the result is based on my Beach Body Challenge big reveal! I don't know exactly if I succeed but a lot of friends on the beach think about a real transformation: get ready to the shredders vote:

*This photo has been taken on a beach near St Tropez called Cavalière,

As you may notice I have taken some lean mass on my pecs and my shoulders but also on my quads (approximatively 1,2inch=3cm).But it's not only a matter of Beach body but already home pictures, here is a look at my "back" progress. I go up slowly of my perfect "dreamed back picture" posted on day 125.

<--- day 180 "back" results...and final goal.

The goal of M2-phase2 (holidays) wasn't to take a lot of mass but especially to maintain my BF under 10%, Mission completed.

M3 is going to start before the next few weeks, but for the time I have to take a rest.

The goal is simple: muscle gain, limit BF. It would be perfect if I could take 4-5kg of lean muscle before a diet. I get 300 more days to achieve a perfect body, WILL I SUCCEED???

as I love to say: no pain...no gain

Shred hard', Bob

day 135: my PRW!

2008-06-23T16:35:00.001-07:00

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.

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!

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

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

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

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.

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

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

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

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

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

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

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

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

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

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

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

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

2008-06-21T05:10:00.000-07:00

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

2008-06-13T02:36:00.000-07:00

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

2008-06-10T11:57:00.000-07:00

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!

2008-06-06T09:49:00.000-07:00

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

2008-06-04T05:38:00.000-07:00

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...

2008-06-01T12:17:00.000-07:00

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

day 107: Shock your muscles: the way to break down stagnation?

2008-05-26T14:08:00.000-07:00

Few times ago I have been talking about a problem of muscle stagnation, more precisely at the end of M1. Today, I have probably find a way to break down stagnation: shock the muscle by changing you program suddenly. Do you know what I mean? yes, U right I'm beginning a new program based on weight and dumbells (2*35lbs). You just need 2 dumbells, one bench and determination.

This program can be reached on M§F p42...and it's really hard take care!

reverse fly on bench: max with 2*26lbs

no rest (considered as 0/10sc)

kickback: max

no rest

lateral raise: max

no rest

curl: max

no rest

pulldowns:max

no rest

bent over row: max

no rest

dips: max

...

1min rest

...

reload for a total of 4cycles!

Remember: you are not a puppet of your program, pulling your strings every time you work it...

ps: I'm going to change my meal plan, it should be light but keep the best.

So, it's time to sleep guys, until next time shred hard, No surrender!!!

day 105: Food: Your ally or your enemy

2008-05-24T13:20:00.000-07:00

G'day shredders,

BACK AGAIN! Be cool, please do not hit me guys! no, you don't? you should do so: I havn't performed a correct workout since 2weeks and my bodyfat have silently increased. I'm determined to come back in a more relentless way, to get muscle mass right now!

I can actually tell U that M2 would be so much harder than M1. I have to maintain my BF on a respectable lvl and increase muscles at the same time. On M1 I just had to reduce my meals, avoid junk found and work hard (especially my abs). Today is a other game: nutrition is the secret, the key for success but the pb is that I'm not an expert about shredder meals (like Adam...)

I'm not despaired, I'm just trap in a confused situation but I gonna overcome it, for sure! I just need some advices. No doubt I should modify my meal plan.

Today I performed this workout: http://www.iwantsixpackabs.com/workout/week2.html

It's one of the SPA workout that I practice when I want to "stimulate" the burn machine...don't overtake 30sc rest excepted if it breack your breath!

Ok time to put some daily pictures:

ps: nice to see that you enjoyed the "no escuses" post: it would make reflect and give some hope...

psi: thanx for your day 101 review Adam...

See you soon, shredders

Bob

day 101: there is no escuse!

2008-05-20T06:22:00.000-07:00

G day' shredders,

Since yesterday, I have completed my first 100days of my journey. I'm really excited about it but I'm actually trapped under 2weeks of finals...it's really confusing because I feel that my BF is silently increasing because of the lake of exercice!

So, I'm not going to practice any workout for the next few days but I care about my co-shredders so today i'm gonna present U an article concerning those who have escuses but don't care about it. Those who get such a huge determination to overcome all the life injustices. Those who are so respectable and should inspire everyone to fight for there dreams without any mercy, those who NEVER SURRENDER!!! This article deals with a disabled world of body transformation...

Few times ago I have discovered Mr Nino Savona testimony of a disabled bodybuilder on Mr Venuto site Burn the Fat. This guy has succeeded in his quest to build a dream body. He has joined me on Facebook and I noticed that he is a very kind person, generous and positive attitude. As he explained it, Nino is a man "on a mission" to spread the word that You can do anything you set your mind to!

In his own words:

Nino Savona (Albany, NY) wrote:

Hi Bob... nice to meet u too!

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!!

God Bless u!!

Nino

Nino has prooved that all you and me shredders who have no severe disabilities have no escuse to repel our dreams. It's always hard to get his body in the best shape but we have to take our chance without waiting any more! Nino wants to show people with disabilities that it can be done and nothing is impossible if you can do it in your mind and have a healthy spiritual life. Equally for those who have good bodies, they should count their blessings and get to using them for the good of themselves, and for the good of those who can't and would want to. I respect you mate!

Nino Savona lives in Clifton Park, New York. He can be reached online at http://www.ninosmission.com/

Here is a review of an article found on the net (Disabled-World) enjoy there amazing stories:

Nick Scott

Bodybuilder Nick Scott (also known as the beast) was victim of a brutal car accident at the age of 16 taking away his ability to walk.

The car swerved out of control and performed several flips each as dangerous as the last. Nick held his breath and loosened his grip on the steering wheel as he no longer had control of all that was to come. Ending as fast as it started Nick found himself lying on the ground in a ditch looking at the sky, remembering he had not taken a breath for a long time he started to gasp for air. Although he was feeling no pain at all, it all came to the realization that he could no longer feel his legs, and he could no longer move them either.

When he had gotten to the hospital the nurse announced to him that he was to be paralyzed from the waist down.

Shattering all of his dreams those words led him to strong depression by night, but as his mother held him and said "Take it one day at a time", Nick understood. Giving himself small objectives and working his way to accomplish them, the first one being able to get by without painkilling medication. He was in control of the doses, by pressing a button the medication would take away the pain, but as long as he needed it he could not go back home. So he used it once and that was it, he dealt with the pain afterwards, but the pain meant nothing because he was determined.
Many years after Nick found his ultimate objective and became a source of inspiration for everyone, becoming a successful bodybuilder.

Reggie Benett

Bodybuilder Reggie Benett has been unable to walk since the age of 13. His curiosity turned back on him when he came across a gun, and accidentally shot himself upon playing with it.
Reggie has ever since used his disabilities to inspire other people with spinal cord injuries while motivating them, by proving the fact that limits don't exist. If you set your mind to it you can exceed mentally and physically.

After his hard training he is also a motivational speaker and although his hard work and dedication towards what he does sometimes leaves him not much time with his family. He knows that what he does is needed to inspire everyday people, and as many other wheelchair bodybuilders.

It ultimately proves that no excuse is a good excuse when it comes to not staying in shape and healthy, not even when physically disabled.

John Quinn

Bodybuilder John Quinn was victim of a near fatal motorcycle accident at a young age. It resulted in many broken bones and the loss of mobility.
Although this is one of the most horrible accidents that can happen to someone John has once said "It's just a roadblock to get through and with my Lord and Savior Jesus Christ living in me nothing can stand in my way. He is the true source of all my strength."

From there he proceeded to working on his body and became a successful bodybuilder.
His strong faith, will and mental strenght has brought him to what he said he would be, strong both body and soul. He has conquered fear, pain and doubts and has proven that no limits apply for anyone, the limit is only in your mind.

Now, you know that there is no limits just those of your minds...

Remember Shredders: there is NO ESCUSES!!!

Cheers,

Bob

day 98: don't forget your dream, even if...

2008-05-17T12:28:00.000-07:00

G day'

...Damn this exams! My friends have never stoped to tell me that studies are more important than my workout journey and they were right so I have decided to stop training for 2weeks that is unbearable for me! Nights are so short and I can't eat more than 4 times a day. I can't avoid junk food anymore because I don't got the time to plan meals...it's f***in' depressing. Since the beginning of my workout I have faced many test and that's one: patience...

I get a long week end of 3days for training and working exams. Today I have performed a mixt between Arnel IWSP program and 4rounds of HIIT training under a stormy weather;

The next goal would be to find a way to plan meals and perform some moderate workout for the next few weeks.

After 1week without posting I put some pictures but there is no relevant evolution, I trye to stay in the same shape during my exams...

A little change: I put 2pics of my arms andan other to contradict those who think that I'm loosing my abs ^^

Show no mercy, no surrender;

Bob

day 89: M1 review

2008-05-08T07:15:00.000-07:00

G' day,

I havn't post since 5days simply because I didn't need it: I continue my relentless training journey! M2 have begun but I noticed that eat 7times a day is more difficult that I thought about it... I REALLY have to respect precisely my eating tips if I want to get some body results. Yes, I succeed in my fat loss way and decrease my BF to a nice 10/12% and gain some muscle, I have to admit this fact, but It would be so more difficult to definitely transform my genereal appearance without taking too more BF. The next weeks would be f**** intense shredders:

- university exams until the end of june (beginning in 5days -_-)

- my hard eating plan to respect

- increasing workout pressure in order to progress...

- sleep (if it's possible! caution: without an essential recovery sleep of 6/7hours you can't change your body and if you blend short nights, stress and hard trainings 24/7 you would destroy your physical and psychological balance...

So, I can't tell that my next mission would be a success but it would be the beginning of a new way of training: more serious, more professional..

Today is time for a M1 review! get some before/after and actual M2 pictures:

Ok, concerning my daily workout I have performed a 6 integral round of HIIT training under a hot 27° weather with a hot sun: in the end I looked like a sweet tomato ^^

Yesterday I have almost completed a 8th mode of Lafay lvl2, remind U:

6*8dips (25sec rest between each set) 25rest at the end
6*8push-up (25sec rest - 25 rest at the end)
6*8declined push-up (wide space - 25sec rest) 3min rest
6*8pull-up (1/2 amplitude - 25sec rest) 3min rest
+8min abs workout

Now, I gonna talk about an important subject for U shredders! Everyone should have to pay attention to it: "what are you talking about Bob?" I'm talking about

HOW STRETCHING IS IMPORTANT:

In spite of my hate for stretching exercices I have understand that it's really important to prevent major injuries (remember my neck!)!
Even if you get the job done in 10-minutes it can save your journey: it will prepare your body for the exercices that're going to be done (resistance bw training or running exercices).

Researchers show that stretching with aerobic exercise and diet control will reduce cholesterol and significantly reverse hardening of the arteries. A stretched muscle is developing in a long and natural appearance even if it's strong and big! Moreover the entire muscle blood system will work in a better way! If you avoid stretching and push more and more heavy weight you are going to meet more and more articular and back problems (your pond is going to stiffen, your vertebras are going to stick, your shoulders are going to become painful, your stress is going to increase and have consequences on your psychological balance...).

Moreover, don't forget the warm-up benefit. A complete stretching program to increase flexibility is important but don't perform more than 30min before an intens training: it could breack down your muscle activation (strength): it's a scientific study...

Since warming up prior to anaerobic training is an absolute rule - never to be broken - stretching can be combined by using the 10-Minute Stretching Routine as your warm-up.

Flexibility is dependent on the "duration" of stretching position, and the researchers show the best "stretch-hold position" is 30 seconds. I take 15sc dor arms and 30/40sc for legs.

It's important to move slowly into the stretched-out position/ hold it 30 seconds/ and back slowly!

I always take 20min for a complete stretching/warm-up program but I admit that I never stretch after the game. In my point of view it should be benefit to stretch ur arms/legs if you feel pain, inconveniences or a "pump"-ed feeling.

Finally, I get a "secret goal" about legs stretching (that I practice 5times a week!). Does anyone get an idea about it???

Ok, guys until next time Stretch hard, no surrender, follow your dreams...

Bob,

day 84: 12 week of M1 completed

2008-05-03T01:05:00.000-07:00

G' day shredders,

Today, as you know, it's time for a Big reveal: the result of 12 week rtp transformation! But lets remember the story so far:

Before entering university, I fell in several months of a terrible depression. For sure it was not as long as Adam's "chaotic way" but I had lost certain friends, I felt alone and had problems at work. A couple of things, including a painful past, had broken me down. After several weeks at the university, I felt in a better socialy situation, but always physically exhausted. Moreover, my physical appearance didn't satisfied me and I couldn't complete no more than 8 push-up (of course, no pull-up, no dips...). I was in a bad way...

One year ago I decided to change and bought two barrels of 22lbs. I crushed my arms and I started running. It was finally possible to complete 25/30 push-up, I was satisfied but some pictures I received from my China trip this summer (2007) reminded me a reality: I got a lot of work!

Several weeks later, I bought a fabulous book called "méthode lafay" explaining how it's possible to build a strong and athlectic physique only with bodyweight training and...it works!

Since 84 days, I'm practicing this program completed by that of "Iwantsixpackabs". You are going to discover how it works on me! I also performed 3 HIIT trainings a week. 3round at the beginning and 6rounds today. My cardio have progressed in a good way.

- Lafay method on the left, Iwspa on the right...

I can't say that my life has changed in a radical way because when I'm dressed I get the same physical appearance but all is based on a feeling of a pure nrj, a feeling of fulfillment: proud to reach a goal!

Posting to this blog and taking daily pictures has played an essential part in this success and for this I would have to thanx Adam Waters, a sincere, natural, intelligent and dynamic person who has introduced the daily picture concept, ty Adam we are grateful...

Nevertheless I didn't especialy recommend to post every day if you want to create a blog like me but it depends of your self-determination: are you sure that 2post a week would be enough? or would you have to post daily picture to make sure that you gonna succeed? it's all about you but remember that if you think it's time for you to fight for your dreams...don't wait for tomorrow!

Now let's introduce the BIG reveal that everyone is looking about: there is a BIG picture of me taken yesterday and "before/after" pictures. So, I would apreciate a short comment to tell me if it's or not a six pack and what physical point seems important to develop ^^

I can't post a bigger one...IS THIS A SIX PACK?

Before/after pictures:

10 weeks of pain between this...

On the left after 1week of hard training/ On the right after 11weeks

12 Week abs and fat loss Challenge

Start: February 9, 2008

Finish: May 3, 2008

Day 84 of 84

Now, I have to introduce the next for goals for M2:

My first goals were to loose fat and get the abs. I don't know if I have really succeeded but I know that I have made all the sacrifices for it. NOW, I don't want to do the past mistakes: I want to build a strong muscular appearance even if I have to get some fat, today I know that I can loose it. So, my next goal would be to increase my pecs, my arms, my shoulders, as I explained it 3days ago into my eating plan:

M2 Goal: muscle mass

Nevertheless, this mission will ended in 2months and I don't want to say goodbye to my abs so a strong diet will be essential!

Remember, here is one of my final goal representation:

One more..I would have to thx all shredders who supported me in spite of my injuries or fears. You are becoming a part of my life, like a big family and I sincerely hope that I gonna meet some of you. I know that France is so far away but nothing is impossible...

Adam thx for all, without ur kind support nothing would have been the same, you know that you're worth it ^^

Lilla, love your smile, your kind support and your courage. Shred'on

Suzette, I can't explaine how I respect your way and experience in the sphere only one thing to say: good job Suzie, it's an amazing transformation...

Hi Christy, what a lovely smile and I really like the way you manage your blog. Really interesting. Keep shredding ^^

Hey Joni, what a strong woman! I looked at your push-up challenge and WoW, you rules! Be carefull Adam...

Yeah Mike Groom, such a strong man. Thx for looking at my neck injurie. I'm grateful about that man. Thx for all Mister!

Hey Christina, you get some nice vids on ur blog: how is the dog and your daughter?

Ohoh, Jeremy! Adetermined studient like me. "Together we will definitely go beyond any foreseeable limits in the future" I remember your own words man ^^

As you have noticed, spartans warriors is a big inspiration for me. Since I have studied Greek at my college I'm fascinated by the the bravery of these proud warriors and "300" was the exemple of this bravery. Today, maybe I won a battle but I didn't win the war. I will keep doing what bring me to post the entry: Shred Hard. I WILL NEVER SURRENDER...it's just the beginning! No Adam, a battle victory doesn't represent the entire glory...I continue to prepare for glory...

psi: because of a computer problem I can't post any video, I apologize for that -_-

psii: some other daily picture are coming...

Until next time Shred hard, Show no mercy, no surrender!!!

Bob,

day 81: my journey eating tips

2008-04-30T08:37:00.000-07:00

G'day shredders,

I took a lot of advices from Mr Ricafranca, a fitness expert who gets a free workout program on the web. Follow: www.Iwantsixpackabs.com/

Today I'm gonna talk about my nutritional program for the next few months:

Proper eating is crucial in order to drop body fat so that I could reveal my six pack abs in 3days (end of M1 revealed!). If you want to increase your muscle mass, without proper eating, you are wasting your time shredding hard. A high protein and high fiber food is essential but I'm convinced that you can't rapidly gain muscle and lose weight at the same time. Lean muscle appears after a strong diet when your are already a muscular guy. That's the main reason I have lost my time since the past year. In fact, I have lost 18lbs of fat but take no more than 6/7lbs of lean muscle (in 1year).

Moreover, Protein is essential for repairing and building the muscle. That is essential to boost your metabolism. The main reason I also called my way of eating my "whey of life" (lol^^)
Proteins especialy come from eggs, milk, cottage cheese, whey protein drinks, and all type of meat.
Fibers are high in a lot of legumes and cereals...

Here is my eating plan for taking mass (don't look at this if your main goal is to loose fat!)

For Training days:

Breakfast:

1 serving bowl of plain oatmeal cooked with milk
1 banana
1 slice of bread with jam
1 cup of coffee without sugar
Multivitamins

Snack:

250gr of cottage cheese
1 banana or 1 orange

Lunch:

1 big plate of salad and tuna
1 spoon of "oil and vinegar"
2 boiled eggs
1 slice of bread

Snack before training:

20gr of whey protein in water
1 apple or 1 banana
1 cup of coffee without sugar

Snack after training:

40gr of whey protein in water
2 slices of bread with jam

Diner:

1 big slice of meat (beef, chiken or fish...)
1 bowl of salad
1 big serving of spagettis with mozarella or rice
some broccolis or beans

before sleeping:

250mL of milk
250gr of cottage cheese

ps: Cottage cheese contains casein protein to help prevent muscle breakdown and whey is really important before and after training for the same reason but it's ingested more faster (30min for whey, more than 2/3hours for casein).

For rest days:

I take the same breakfast but I just take 1/2 bowl of cottage cheese, 1 banana and 25gr of almonds for my first Snack.

After my lunch, until my diner, I take 2 Snacks:

Snack n°2:

1 serving of tuna
2 slices of bread

Snack n°3:

1 plate of cottage cheese
1 banana

Diner:

1 slice of meat
1 type of legume

Before sleeping:

1 plate of cottage cheese

ps: I also Try to drink .6 - .7 ounces per pound of body weight (more during training days).

A hard whey of living: Yes, it's really hard to eat 6/7 times a day but it's the way for success. Today I have bought more than 13lbs of cottage cheese and I'm going to buy 8,8lbs of whey protein. Oh yeah shredders it's fu***** EXPENSIVE but it's the price for definitively changing my life!

Shred' Hard! Yesterday I performed 6round of 1min sprint of interval training and it kicked my ass. My legs were crushing down, my heart was deeply cryin'. I take care about that (I don't want a more serious injury, I don't want to break a leg, I don't want to d** no I won't, I will NEVER SURRENDER).

End of M1 revealed in...3days...and I'm really excited about that. I would try to make a video but I met some problem about that. If I can't, I would post a big picture and I hope that you will give me an advice about it...if it is a six pack or not...

ps: I'gonna trye to join my "1st appearance in push-up challenge" as soon as possible but my computer is becoming mad -__-

Just for waiting, I put a dressed picture as Adam is used to..

Until next time: keep your own way, never surrender!

Cheers,

Bob

day 76: have a rest, recover, come back!

2008-04-25T01:58:00.000-07:00

G' day shredders,

3 days ago, I slowly came back to training after a neck injury. Today I have almost recovered my neck stretch and yesterday workout was very pumped, intense, productive! I have already looked at the last cover of M§F and learnt a lot of this concerning training and nutrition.

Here are some of the results of my researchs:

- 2,5l of water a day for an individual of 176pounds

- 10gr of whey protein in a glucidique drink during each workout (running, bb..)

- 20gr before workout, 40gr just after each one...

- drink some cofee 30min before workout

- eat a lot of glucidique sources for breakfast and just after training.

- practice glucidique cycles to break down stagnation; ex: decrease the glucidique amount from 1 to 1/2 during 1week and reload...

- light meals: dairy products with calcium

- avoid sugar before sleeping

- eat 6/7 times a day.

Here are some of the simple rules!

Yesterday, I performed a Lafay Workout as I'm used to do:

4*8dips + 1*7dips + 1*6dips (25sec rest between each set) 25rest at the end

6*8push-up (closed hands for pecs - 25sec rest) 25 rest

6*8declined push-up (wide space - 25sec rest) 3min rest

6*8pull-up (1/2 amplitude - 25sec rest) 3min rest

+8min abs workout

I have ordered and received a limp of 100 tribulus caps. Tribulus terrestris is a herb that has been used in the traditional medicine of China and India for centuries. Tribulus has become popular as a sports performance aid, one small but well-designed study found it has no effect on body composition or exercise performance. Its effects? It is claimed that Tribulus terrestris increases testosterone production. Testosterone, besides its role in muscle-building and raising fertility and libido, is also known to have a positive effect on bone marrow activity (for red blood cell production) and the immune system. I gonna tell U if it works on me...

psi: post a photo of the "beast"

psii: last photos in few days, the results of M1 REVEALED!

Until next time, definitely no surrender!

Come back Bob

day 71: annnnd...injury!

2008-04-21T02:05:00.000-07:00

G' day shredders,

So lucky I'm! Yesterday was doing my dips training looking at the mirror on my right in order to correct the movement. I didn't expected to what happened (I forgot to stretch my neck -_-), my neck contracted suddently and I felt a deep muscular tear in this one. Forced to STOP immediatly I wasn't able to finish workout. Today, I have paid for my unconscious determination. The future of my training has never been so compromised. I can't know how long It would take for recovery and if my heart gonna follow my body and my dreams...
It's a lonely day, and it's mine. Good night shredder!

Until next time, take care of yourself, stretch hard before training, no surrender (sorry, I'm forced to make it)

Cheers,
Sad Bob

day 69: down the stress, come back, reload pressure

2008-04-18T15:24:00.000-07:00

G' day shredders,

After 6days rest I come back again in a more relentless way. Today, I "reload pressure" by performing a 6th mode into Mr Lafay Workout (http://methode.lafay.free.fr/ if you don't know anything about him and his training method...). For the next few weeks I will begin a mass gainer nutritional and workout program and look at the results.

Of course it isn't the good way for getting some riped abs but it's the perfect one to get more muscle and break stagnation! I have recovered some of my nrj and would get some great recovery nights during my holidays: hope for a new start!

In order to gain more muscle, feel less tired and for other reason I would test only two interval training by week but my bodyweights trainings would be so f***in hard ^^

psi: some pumped pictures just during shred workout and behind the last Muscle§Fitness edition...

I would have to thanx everyone who supported and continue to support me in my new way of living and for all the shredder's sphere kindness: THANK U

Shred hard, no surrender!

day 64: a new strategy

2008-04-13T05:22:00.000-07:00

As I told you on day 61 I have decided to take 2 rest days to recover my nrj after each completed week of intense workout in order to recover all my nrj! But I noticed that my nervous stability has been hurt since few weeks. I can remember Adam telling that a break of 1/2 weeks may be benefic after 12weeks of training when you feel exhausted...

As a consequence, I will have 2 breaks of 5 days each without any form of training (excepted stretching). Today is my second day of my first rest period of 5days (ended on day 68). I would probably take an other 5days rest from day 84 "end of M1" to day 89.

Ok shredders, from day 68 to day 84 - two week of pure recovery sleep, intens workout, no junk food, hard gained muscle...

ps: my BF is probably going to increase a little because I prefer to eat some more and gain more muscle than to absolutly continue a tired research for THE abs...

day 62: tired but not downed

2008-04-11T11:21:00.000-07:00

Today I have completed my 7th mode of lvl n°2 and I got a really good pumped feeling:

6*7dips(25sec rest between each set) 25rest at the end
6*7push-up (closed hands for pecs - 25sec rest) 25 rest
6*7declined push-up (wide space - 25sec rest) 3min rest
6*7pull-up (1/2 amplitude - 25sec rest) 3min rest
6*10jump squats (25sec rest) 1min rest
+8min abs workout

I get a lot of exams until Thursday (another 1week of pain) and after I will take a good rest of 16days in order to get back all my nrj!
I hope for a new beginning...

Shred Hard!
Bob

day 61: stress isn't a way of living

2008-04-10T15:05:00.000-07:00

G' day shredders,

It's a fact, I'm really tired since the beginning of my workout due to short nights, a lot of stress at work and really intensive trainings. If I want to remain healthy I have to decrease the hardless workout (just for a time) and reorganise my life (more time for a recovery sleep, avoid all junk foods and learn to break down the stress).

So, I have decided to perform 3 days of body weight workout, 2 days of interval training and keep 2 days rest for stretching exercices.

As I promised you here are some views of my body "evolution" (yes i'm emprisonned in a stagnation way -_- I'm so tired)

ps: could you feel all the pain on this face? me, I can...

Until next time, take care of yourself guys, keep your own way!

Cheers,

Bob

day 60: the pain machine

2008-04-09T00:46:00.000-07:00

Yesterday I performed 6 round of interval training: 6*50sc sprint followed by 2mn cooldown = 25min of pain but satisfaction. Despite my physical appearance is growing my self-confidence it appears that every workout break more and more my nervous balance. I noticed some alarming signals and I realy have to sleep more, eat better (but it's already a good point) and train at the better moment in my days. Our goal is not to destroy our health but to preserve it...

ps: some body transformation pictures are coming ^^

day 56: maintain pressure!

2008-04-05T14:31:00.000-07:00

Since my last daily post I havn't write anything on the blog since 5days because my timetable was full and I was so busy, Damn. NO I didn't surrender , I shall never surrender, I shall go up to the end!!!

During the last 5days I performed 2 lafays workout, 2 running session and took 1 rest day. Today, I completed an aerobic training consisting of 7km in less than 32min. I hope it would be possible to break down my 10km goal in less than 45min but my priority is to respect my interval training goals.
I get some difficulties to sleep more than 6/7 hours a night since few days and my body evolution stay on a boring stagnation...

I have to recover my strenght and maybe test a short weight gainer diet for boosting my bodybuilding condition.

day 51: a painful rising

2008-03-31T16:05:00.000-07:00

Tonight (I talk about night because I didn't get the time for a workout this morning) I performed an other Lafay training and the increase of my results is painful:

5*7dips+1*5dips (25sec rest between each set) 25rest at the end
6*7push-up (closed hands for pecs - 25sec rest) 25 rest
6*7declined push-up (wide space - 25sec rest) 3min rest --- painful 1/3 amplitude
3*9pull-up followed + 3*7 (1/2 amplitude - 25sec rest) 3min rest
6*10jump squats (25sec rest) 1min rest
+8min abs workout

my way for redamption isn't completed at all (like my way in the hell...)

day 50: down the goals

2008-03-30T05:54:00.000-07:00

G' day Shredders,

Day 50 of 84: 34 days to go on M2, almost 1month. Today was a big interval training moment because I'm getting closer from my purposes. In fact, I have performed 6rounds of almost 45sec sprint always followed by 2min cooldown. If I want to break down my final goals I just have to increase my sprint from 45 to 60sec and keep the same cooldown time allowed: That's all ^^

Nevertheless, concerning my aerobic training it seems really hard to break down 10km in 40min. Think that I would test it in 45min in the next few weeks...

So, let's take a look at my "weekly" pictures:

Have a nice shredder sunday and until next time:

no compromise...

day 49: God bless this rest day ^^

2008-03-29T14:48:00.000-07:00

Today was an incredible rest day. Because of a little pain in my legs (probably surtraining) I decided to stop for this day and just perform some stretching. Yesterday was a Lafay's workout day that means pain and suffering...

The scores: 5*6dips+1*5dips (25sec rest between each set) 25rest at the end
6*6push-up (closed hands for pecs - 25sec rest) 25 rest
6*6declined push-up (wide space - 25sec rest) 3min rest
6*7pull-up followed (1/2 amplitude - 25sec rest) 3min rest
6*8jump squats (25sec rest) 1min rest
+8min abs workout

As I was talking about, it was an "incredible day" because a friend I know since 2years and with who I have been more and more closed had decided to invite me for a cinema, but you know something about the story... There is some love in the air! It reminds me that I wished it at day 16.
2008 will be MY (our shredders^^) year, definitively!

day 47: good resolutions

2008-03-27T13:47:00.000-07:00

Today I have downed a new step in my Interval training challenge. I performed 7rounds of 40sc sprint followed each time by 2/2mn30 cooldown. The next goal that I have to complete is to increase the time for sprint and cut off the time allowed for cooldown.

Yesterday, I performed my workout and there are the results:

6*5dips (25sec rest between each set) 25rest at the end
6*5push-up (closed hands for pecs - 25sec rest) 25 rest
6*5declined push-up (wide space - 25sec rest) 3min rest
3*8pull-up followed by 7,6,5 = total 6sets (1/2 amplitude - 25sec rest) 3min rest
6*8squats on one leg (on each side - 25sec rest) 1min rest
6*8jump squats (25sec rest) 1min rest
+8min abs workout

I got a really amazing pumped feeling!

So now I'm gonna introduce some good resolutions in my life: I have decided to stop training late in the evening, go to bed (by 11pm) and wake up early (by 7am) to do my workout.
Moreover I have to change my meal plan and start a moderate low carb diet...

ps: according to your mail Adam I'm going to join the challenge!

one way to succeed: show no mercy guys!

Cheers'
Bob

day 45: Eat clean, burn the fat

2008-03-25T11:06:00.000-07:00

G' day Shredders,

Today was an interval training day and I completed 6rounds of 40sc of intense sprint followed every time by 2mn/2mn30 of cooldown: in progression!

Since the beginning of my workout, 45 days ago, I have lost more than 2% body fat and get almost 12% that meens 2% body fat to loose (the most difficult). I'm gonna try transforming my nutrition plan in a High protein Low Carb diet in the next few weeks before M2 revealed.

I have to intensify my self-determination for the next 100 days before the end of M2 and the verdict: do I get a six-pack???

So, there is some views of my current body evolution (back from a shower)

Show no mercy, no surrender, a good start...

Bob

day 44: redefine the meaning of pain

2008-03-24T16:00:00.000-07:00

Yesterday I performed an interval training session to test my new "yellow shoes" and they are so amazing, incredible, I felt no pain in legs, only power! Moreover, today I also began my Lafay workout wich will be the main subject of my M1 and M2. I can't understand how I have survived without my Weider PT800: it's so amazing for the dips pratice (when I completed 10 rep with muscular custom I can already do the same without it). For those who know something about the Lafay method, I would daily hold my results. Today was a painfull training day because I didn't use to take less than 30sc rest during my session...Shred Hard!

Here you can see the "pain machine" or me doing my upper-back workout.

Finally, for all kindness wich you bring us and for the add, thank you Adam!

Sincerely,

Bob

ps: I try to post some body evolution pictures for tomorrow...

day 42: amazing purchases, a new start?

2008-03-22T17:24:00.000-07:00

G'day Shredders,

Today stand out the beginning of a new "training journey"! In fact, I have just received my new Weider PT 800 (take a look at the previous pictures) and I took advantage of this to buy a pair of Attractive yellow sports shoes. As I was looking everywhere in the store with so fascinated eyes I also buy a new jump rope, a stretching carpet and finally, a yellow sweat specified for running, in addition of the shoes...

At the end, it represented an amount of 300$ (expensive for a law student)

I think that I already get all the equipment which I need to perform my goals on my pfg-workout, I am thus going to begin seriously my Lafay training from Monday, but tomorrow I am going to run with my new yellow shoes...the duke is coming!

ps: here are some views of my new purchases.

On the road again...

Bob

day 41: wake up early...a deep pain

2008-03-21T16:10:00.000-07:00

Yesterday I didn't post my daily report because I was busy and preferred to take a rest: sometimes, a breack is better! Today morning, I decided to wake up at nearly 7 am to perform a new aerobic training record (8km in 37mn) and as it's often recommended I avoided to eat (just a coffee and water). In return I got a stron stomach pain after 15min of running and I was finnaly forced to stop. I would find a compromise in the next few days. I have just ordered my Bodyweight machine (Weider PT 800) to pratice more easily my Lafay's workout (I would stop Arnel.R program (I don't get all the stuff) but probably start again after completing Mission 2 or 3)...

Until next time...
never surrender, show no mercy!

day 39: natural elements are against me

2008-03-19T13:00:00.000-07:00

In fact, it has just start raining hail when I decided to perform my interval training session. It wasn't pleasant at all but I completed my mission. Tomorrow, I would try to order my PT 800 in the sport store near my district.

Until next time, Shred hard...

Cheers,
Bob

day 38: time to increase the suffering

2008-03-18T16:41:00.000-07:00

It's time to get some views at my body's evolution. Yesterday I noticed that my abs evolution wasn't so relevant (because of food and training schedules) but finally it's constant. I hope that I gonna receive my Weider PT800 in one week (or less) to start more stronger than ever my Lafay's exercices. My goal for tomorrow: wake up early and interval training (6round of 30/40sc sprint + 2mn30 cooldown between each = total: less than 25min)

So now it's time to look at my shoots:

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

Shred on'

Bob

day 37: one step beyond

2008-03-17T16:27:00.000-07:00

Day after day I rise my life in an other way, I push the limits away! Today I performed 6cycles of 30/40sc sprint with 2mn30/3mn cooldown between each set...

My determination is increasing more and more even if the physical results are not so relevant. I have recently read an article about Bruce Lee training and I was fascinated by his iron determination...

Here you can see him doing his abs workout including the famous Dragon fly !

If I really want to get huge results I have to be more serious (and stop trainings late in the evening) and control my life with an Iron hand (A little as bruce would have made...). It's the time to cross one step beyond!

Only way to succeed: no compromise, unbreakable determination...

psi: I promise you photos of my body evolution for tomorrow

day 36: my after rest day

2008-03-15T18:24:00.000-07:00

Yesterday, I performed a new record, and completed 7km in 34min! Next time I'm going to try 8km in 37min...

The party was so intens, amazing! All my friends were here to wish me an happy birthday. The sound was great, nice girls, junk food and alcool

(the "best" stuff for my journey workout). The party ended after 05:00am and the night was so short...

I would never forget this party guys, one of the best

psi: Firstably, ty Godi for mixing at home ---

Thx for you kindness (but now I have to come back again in my fat loss workout stronger than ever -_-)

psi:too busy to take body photos but are coming, sorry

psii: some photos of "the party"

Shred hard and (first of all) have fun...

day 34: I get a feeling of "déja vu"

2008-03-13T16:30:00.000-07:00

I performed my daily workout with an other 2nd week arnel program and it become more and more...gloomy training! I really have to buy this bw training machine to increase definitively my progression. It would be done in few days...

It was hard to begin shredding today (not enough sleep) but I finally completed my mission ^^

Tomorray is party time and it would be my training session for the next two days!

Show no mercy, never surrender, follow (or shred) your dreams...

day 33: Grateful Rest

2008-03-12T17:36:00.000-07:00

Today I have to take a rest because of a lot of work (one of my teacher is so boring and nasty, we have to right until 3commentaries a day! - near 10pages) and I must take a rest if I can't sleep a lot nightly. Moreover I'm going to prepare my Birthday party for friday night (more than 30 people) and I didn't get much energie to spend until the end of this week - be cool with me shredders I wouldn't never surrender again -_____- Xd

A nice trip is comin' soon!
Enjoy

Bob

day 32: out of breath?

2008-03-11T17:29:00.000-07:00

Interval training: resumption, and I feel more and more Resistant and full of nrj after my running workout. Today, I performed 5 round of 25/30sc sprint followed with 3min cooldown and to finish with abs workout. Tomorrow would be a second program 1st level of my Lafay workout and sorry, 1:40 am, I need my recovery sleep guys!

See you later and...Shred hard!
Bob

day 31: fat burning...the quest

2008-03-10T16:17:00.000-07:00

I continue my fat burning journey and today I performed one Arnel 2nd week workout (after one week of Lafay method and to diversify, break the monotonous program). My goal for the next 2months is to loose more than 2% bodyfat: final target's 10% bodyfat! My abs appear little by little but my determination is illimited...

ps: I have to reduce my food ration (calories) but increase the protein amount.

ps i: some body's evolution pictures in few days ^^

Eat clean...no surrender!

day 30: come back from a good trip

2008-03-09T11:55:00.000-07:00

It was amazing... but so short! I get a lot of Mountain pics (me on my board, me in front of one the most beautiful view in Europe, ect) and it will be hard to turn back: my job is callin me again, damn. I performed my workout everyday (+ "snow games"), running and crushing my abs in a so cold weither (often less than 3°C) but never surrender! First of all I took some pics of body evolution on day 22:

Next, I can't hold on to give you some pics of my holidays (as Adam does) because it was a really good time and experience for my workout, my breath, my energy! Enjoy, catch ya'

My before and after pics: a sunny day!

Look at this snow time Adam: it's not a small "Osaka snow flake"

See you later, alligator ^^

day 19: last days before a new stage

2008-02-27T16:12:00.000-08:00

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

2008-02-26T14:43:00.000-08:00

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 ^^

2008-02-25T15:31:00.000-08:00

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!

2008-02-24T09:17:00.000-08:00

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

2008-02-23T15:01:00.000-08:00

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

2008-02-22T15:30:00.000-08:00

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...

2008-02-21T16:09:00.000-08:00

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

2008-02-20T12:50:00.000-08:00

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...

2008-02-19T15:36:00.000-08:00

...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

2008-02-18T12:02:00.000-08:00

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

2008-02-17T15:28:00.000-08:00

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!

2008-02-16T11:06:00.000-08:00

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

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

2008-02-15T08:02:00.001-08:00

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

2008-02-14T15:17:00.000-08:00

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?

2008-02-13T11:17:00.000-08:00

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!

2008-02-12T15:14:00.000-08:00

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

2008-02-11T15:00:00.000-08:00

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

2008-02-10T01:52:00.000-08:00

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

2008-02-09T07:49:00.000-08:00

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!