* Dialed back the intensity on this intervals session. Managed to squeeze in 12 rounds of 1:1 intervals. I was badly coughing on the 8th round onwards. This colds is really making my workouts tough. Damn it. Added extra walk while cooling down (30 mins).
* Good post-workout walk. Heart rate was hovering around 70-75%.
3rd week of Phase 9 is in the bag. Managed to end the week with a good workout despite feeling crap the whole week. Hopefully, I'll start the next week feeling better.
Decided to just take the rest today instead of doing the intervals I missed last wednesday. I need to be on tip top condition so that I can end Phase 9 strong.
2a) Supinated Bent-over Barbell Row (4 sets x 4 reps)
- Warm-up: 20kg x 12, 40kg x 8, 50kg x 4, 55kg x 2, 57.5kg x 1
- Work set: 60kg x 4 reps x 3 sets, 57.5kg x 5 reps
* PR! Managed to do 60kg for 3 sets. Had to deload because the last rep of the 3rd set was ugly as f%$k.
2b) Bent-over DB Row (4 sets x 8 reps)
- Work set: 35lb x 10 reps x 3 sets, 35lb x 8 reps
* Same as last week. No improvement. Still tough doing this back to back after the heavy row. Last set was an ugly grind to finish.
3a) Slight Incline DB Press (4 sets x 4 reps)
- Work set: 50lb x 7 reps x 4 sets
* Major deload on this lift. For some unknown reason, my left shoulder was bothering me so I decided to use lower weight this week. Just added reps to compensate for the deloaded weight.
3b) Pec Deck (4 sets x 8 reps)
- Work set: 30kg x 8 reps x 2 sets, 25kg x 8 reps x 2 sets
* As usual, cable station was very busy so I had to use the pec deck again for the superset. 15s rest in between the press and this one.
* Same intensity as last intervals session but this time I managed to do 15 round. Huffing and puffing by the end of the session. Did an extra 15 min cooldown walk afterwards.
* Woke up late = late walk = late reporting to work. Luckily, nobody noticed that I'm late. Need to fix my morning schedule to avoid this incident again.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY 1) Barbell Back Squat (8 sets x 3 reps)
- Warm-up: 20 kg x 10 reps, 30 kg x 8 reps, 40kg x 6 reps, 50kg x 4 reps, 60kg x 2 reps
- Work set: 70kg x 5 reps x 8 sets
* Not feeling good during the warm-up sets. Had some pain on the knee even after the warm-ups so I settled for a lighter weight than my target 80kg. Used 70kg which is perfectly manageable without the form suffering.
2a) Lying Leg Curl (2 sets x 8 reps)
- Work set: 35kg x 8 reps x 2 sets
* Same as last week. Nothing much to say.
2b) DB Split Squat (2 sets x 8 reps)
- Work set: 40lb x 8 reps x 2 sets
* Heavier weight than last week. Managed to use the same weight on both sets. Woooot!
3) Decline Bench Sit-Up (4 sets x 4 reps)
- Work set: BW + 10kg x 8 reps x 4 sets
* Same intensity but added +1 round compared to last sessions rowing intervals. Starting to love the rowing machine! Added extra 30 min post-intervals walk.
Surge of water weight after doing a carb reload day yesterday (+1.5kg). Utilized today's rest day to it's maximum potential. No fitness related activity, just did some chores at home and relaxed. Getting psyched for tomorrow's training. Bring on Phase 10!
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY 1 1) Zercher Good Morning (2 sets of 10/6/4 reps - Wave Loading)
- Wave 1: 20kg x 10 reps, 30kg x 6 reps, 35kg x 4 reps
- Wave 2: 22.5kg x 10 reps, 32.5kg x 6 reps, 37.5kg x 4 reps
* First time doing this exercise together with the Wave Loading technique which was introduced for Phase 10. Generally, it went well. Used conservative weights though since this is the first time I did this exercise.
2) Lying Leg Curl (2 sets x 8 reps)
- Work set: 35kg x 8 reps x 2 sets, 30kg x 8 reps
* Substitute for Glute-Hamstring Raise. Had to deload on the last set due to hamstring already fried.
3a) Seated Calf Raise (3 sets x 6 reps)
- Work set: 40kg x 6 reps x 3 sets
* It's been a long time since I did calf raises. Felt great! Weight was challenging but definitely can increase it next week.
3b) Saxon Side Bend (3 sets x 6 reps)
- Work set: 10lb DB's x 6 reps, 5lb DB's x 6 reps x 2 sets
* First set was terrible. Half assed ROM due to the weight I picked. Used the lightest DB's and corrected the form.
First workout for Phase 10 is in the books now! Wave loading looks fun! Looking forward to the other training day wherein we also get to use wave loading on supersets.
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 1 1) Scapular Wall Slide (2 sets x 12 reps)
- Work set: BW x 12 reps x 2 sets
* Felt it right on the scapular muscles. Really tough to do on proper form.
2a) Seated Machine Shoulder Press (2 sets of 10/6/4 reps - Wave Loading)
- Warm-up: 20kg x 15, 25kg x 8
- Wave 1: 40kg x 10 reps, 50kg x 6 reps, 70kg x 4 reps
- Wave 2: 50kg x 10 reps, 70kg x 6 reps, 80kg x 4 reps
* Used machine on this exercise instead of the recommended DB's. Coach Calvin suggested to do this since my left shoulder is bothering me. Better safe than sorry. Will switch to DB's once my left shoulder gets better.
2b) Medium-to-Wide Grip Pull-up (2 sets of 10/6/4 reps - Wave Loading)
- Wave 1: BW - (green band) x 10 reps, BW - (red band) x 6 reps, BW x 4 reps
- Wave 2: BW - (green band) +10lb x 10 reps, BW - (red band) +10lb x 6 reps, BW+20lb x 4 reps
* Undershoot the first wave, then went all out on the 2nd wave. Felt strong on the last set of the 2nd wave.
3a) Alternating DB Front Raise (3 sets x 8 reps)
- Work set: 10lb x 10 reps x 3 sets
* Used conservative weight on this one. A bit light if I may say. No pain on the left shoulder so I guess I'll try to go heavier next week.
3b) V-Bar Cable Pulldown (3 sets x 8 reps)
- Work set: Slot#8 x 8 reps x 2 sets, Slot#7 x 10 reps
* First two sets was a PR! Tough as hell. Had to deload on the last set because I was already tired.
2nd training session for Phase 10. I wasn't feeling great before I hit the gym, in fact, I was sleepy for unknown reason. Once I warmed up though, it's a different story. I felt great. Never ran out of energy throughout the whole training session.
Very busy the past few days, schedule was very tight and hectic and haven't got the time to log my recent training sessions. Still training hard consistently though, not just able to log here on my journal.
Just to keep things up to date for my progress so far, here's some snaps I took on week 4 and week 6 of my leaning out phase.
Week 4
Week 6
I'm currently on Week 8, a bit leaner than those two pics above. 2 more weeks before the photoshoot. On the 10th week, I will start doing the Peak Week protocol which is more like a contest/photoshoot prep in order for me to look at my very best shape for the shoot.
Looking really shredded bro! Care to share the diet that you did?
Not yet shredded, but getting there one step at a time.
Diet? It's nothing special actually brotha. I just stopped PIGging out (eating peanut butter, ice cream, pizza, burgers, sweets etc), you know, the "good stuffs" for rich kids, and started eating like a poor man, lots of vegetables and meats.
I also used a special supplement, it's called "moveyourfattyassmore" which is widely known here as "you can't flex cardio". You know, that stuff of legends that people dread to hear.
And yeah, I almost forgot, everything I did was COACH APPROVED!
Okay, time to post some progress photos and update. Here's what I accomplished during my 8 weeks of leaning out, both photos are taken right after waking up.
Left: End of Bulk (January 11, 2014) - 63kg Right: Week 8 of Leaning Out (March 8, 2014) - 58kg
Here's a random photo taken yesterday right after hydrating and eating my first meal of the day, approximately 8.5 weeks progress.
Posting this for reference ending the cut temporarily to give way for the Peak Week protocol which will start tomorrow and will last for 7 days until the photo shoot is over.
Comments
59.6 kg
MORNING
Outdoor Brisk Walk
39mins at 9:05/km pace
http://runkeeper.com/user/orlyarcelao/activity/304605032
* Usual morning walk. Struggled badly halfway through. Still not feeling well.
AFTERNOON/EVENING
INTERVALS DAY
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Rowing Machine Intervals (25 mins)
3:00 min warm-up
(00:30s level 5 - all out effort/ 00:30s rest) x 12 rounds
http://runkeeper.com/user/orlyarcelao/activity/304738596
30:00 min cooldown walk
http://runkeeper.com/user/orlyarcelao/activity/304738948
* Dialed back the intensity on this intervals session. Managed to squeeze in 12 rounds of 1:1 intervals. I was badly coughing on the 8th round onwards. This colds is really making my workouts tough. Damn it. Added extra walk while cooling down (30 mins).
PEACE OUT!
59.6 kg
MORNING
Outdoor Brisk Walk
38mins at 8:59/km pace
http://runkeeper.com/user/orlyarcelao/activity/304899759
* Woke up feeling better today. Felt refreshed and rejuvenated after this morning walk.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 3
1a) Decline Bench DB Triceps Extension (2 sets x 5 reps)
- Warm-up: 10lb x 10 reps, 15lb x 8 reps
- Work set: 20lb x 6 reps x 2 sets
* +1 rep with same weight as last week. Better form too.
1b) Lying DB Curl (2 sets x 8 reps)
- Work set: 25lb x 8 reps, 20lb x 10 reps
* Tried to use 20lb DB's on the first set. It was very tough. Decided to just use 20lb DB's on the 2nd set.
1c) Supinated Cable Pressdown (2 sets x 10 reps)
- Work set: Slot#7 x 12 reps, Slot#7 x 12 reps
* Increased the weight at the same the reps. Wooot!
2a) E-Z Bar Preacher Curl (2 sets x 5 reps)
- Work set: 35kg x 6 reps x 2 sets
* +2.5kg from last week's numbers. Nailed it perfectly.
2b) Dips (2 sets x 8 reps)
- Work set: BW + 25lb x 9 reps x 2 sets
* Very challenging weight. Managed to get 9 reps.
2c) Standing Cable Curl (2 sets x 10 reps)
- Work set: Slot#7 x 12 reps x 2 sets
* Same as last week. Nothing special.
3) Cable Woodchopper (3 sets x 8 reps)
- Work set: Slot#6 x 10 reps x 4 sets
* Managed to increase weights this week. Better form too.
Inclined Treadmill Walk
30 mins at 12-15% incline/4.0-4.5 km/h
http://runkeeper.com/user/orlyarcelao/activity/305165175
* Good post-workout walk. Heart rate was hovering around 70-75%.
3rd week of Phase 9 is in the bag. Managed to end the week with a good workout despite feeling crap the whole week. Hopefully, I'll start the next week feeling better.
PEACE OUT!
Body Weight
59.6 kg
Decided to just take the rest today instead of doing the intervals I missed last wednesday. I need to be on tip top condition so that I can end Phase 9 strong.
PEACE OUT!
59.6 kg
MORNING
Outdoor Brisk Walk
21mins at 9:14/km pace
http://runkeeper.com/user/orlyarcelao/activity/305810855
* Chilly morning walk. So cold! Brrrrr...
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 1
1) Forearm warm-up (4 positions)
- Minimal rest
* Squeeze! Enough said.
2a) Supinated Bent-over Barbell Row (4 sets x 4 reps)
- Warm-up: 20kg x 12, 40kg x 8, 50kg x 4, 55kg x 2, 57.5kg x 1
- Work set: 60kg x 4 reps x 3 sets, 57.5kg x 5 reps
* PR! Managed to do 60kg for 3 sets. Had to deload because the last rep of the 3rd set was ugly as f%$k.
2b) Bent-over DB Row (4 sets x 8 reps)
- Work set: 35lb x 10 reps x 3 sets, 35lb x 8 reps
* Same as last week. No improvement. Still tough doing this back to back after the heavy row. Last set was an ugly grind to finish.
3a) Slight Incline DB Press (4 sets x 4 reps)
- Work set: 50lb x 7 reps x 4 sets
* Major deload on this lift. For some unknown reason, my left shoulder was bothering me so I decided to use lower weight this week. Just added reps to compensate for the deloaded weight.
3b) Pec Deck (4 sets x 8 reps)
- Work set: 30kg x 8 reps x 2 sets, 25kg x 8 reps x 2 sets
* As usual, cable station was very busy so I had to use the pec deck again for the superset. 15s rest in between the press and this one.
Inclined Treadmill Walk
30 mins at 12-15% incline/4.0 km/h
http://runkeeper.com/user/orlyarcelao/activity/306011132
* Good walk. Enjoyed listening to a new audiobook while walking.
Last week of Phase 9, started it with a good workout. Hopefully I get to keep the momentum going towards the end of the week. Bring it on!
PEACE OUT!
59.6 kg
MORNING
Outdoor Brisk Walk
28mins at 9:12/km pace
http://runkeeper.com/user/orlyarcelao/activity/306294850
* Another cold morning walk. Enjoyed listening to a new audiobook.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 2
1) Kneeling Cable External Rotation (3 sets x 8 reps)
- Warm-up: 5kg x 10 reps
- Work set: 10kg x 8 reps x 3 sets
2a) Wide Grip Pull-up (4 sets x 4 reps)
- Work set: BW +10lb x 5 reps x 2 sets, BW x 5 reps x 2 sets
* + 1 rep for the BW+10lb, then dropped to just BW on the remaining sets. Felt a bit weak today.
2b) V-Bar Cable Pulldown (4 sets x 8 reps)
- Work set: Slot#7 x 10 reps x 3 sets, Slot#6 x 10 reps
* Got 10 reps on the first 3 sets, but had to deload on the last set due to fatigue.
3a) Seated Machine Shoulder Press (4 sets x 4 reps)
- Work set: 75kg x 6 reps, 80kg x 6 reps, 80kg x 4 reps, 75kg x 5 reps
* Rack was very busy so I had to substitute the OHP with this exercise. Went real heavy since it's a machine.
3b) Standing DB Scott Press (4 sets x 8 reps)
- Work set: 20lb x 10 reps, 20lb x 8 reps x 3 sets
* Same as last week except I used 20lb on the first set.
Inclined Treadmill Walk
30 mins at 12-15% incline/4.0 km/h
http://runkeeper.com/user/orlyarcelao/activity/306536614
Last UPPER BODY 2 session for Phase 9. Pretty average workout. I don't know but I felt weak and winded today.
PEACE OUT!
59.6 kg
MORNING
Outdoor Brisk Walk
28mins at 9:09/km pace
http://runkeeper.com/user/orlyarcelao/activity/306783693
* Good walk. Morning weather was great.
AFTERNOON/EVENING
INTERVALS DAY
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Rowing Machine Intervals (25 mins)
5:00 min warm-up
(00:30s level 5 - all out effort/ 00:30s rest) x 15 rounds
http://runkeeper.com/user/orlyarcelao/activity/306977293
15:00 min cooldown walk
http://runkeeper.com/user/orlyarcelao/activity/306977821
* Same intensity as last intervals session but this time I managed to do 15 round. Huffing and puffing by the end of the session. Did an extra 15 min cooldown walk afterwards.
PEACE OUT!
59.6 kg
MORNING
Outdoor Brisk Walk
28mins at 9:08/km pace
http://runkeeper.com/user/orlyarcelao/activity/307254295
* Woke up late = late walk = late reporting to work. Luckily, nobody noticed that I'm late. Need to fix my morning schedule to avoid this incident again.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY
1) Barbell Back Squat (8 sets x 3 reps)
- Warm-up: 20 kg x 10 reps, 30 kg x 8 reps, 40kg x 6 reps, 50kg x 4 reps, 60kg x 2 reps
- Work set: 70kg x 5 reps x 8 sets
* Not feeling good during the warm-up sets. Had some pain on the knee even after the warm-ups so I settled for a lighter weight than my target 80kg. Used 70kg which is perfectly manageable without the form suffering.
2a) Lying Leg Curl (2 sets x 8 reps)
- Work set: 35kg x 8 reps x 2 sets
* Same as last week. Nothing much to say.
2b) DB Split Squat (2 sets x 8 reps)
- Work set: 40lb x 8 reps x 2 sets
* Heavier weight than last week. Managed to use the same weight on both sets. Woooot!
3) Decline Bench Sit-Up (4 sets x 4 reps)
- Work set: BW + 10kg x 8 reps x 4 sets
* Same as last week. Just added reps.
Inclined Treadmill Walk
30 mins at 15% incline/4.0 km/h
http://runkeeper.com/user/orlyarcelao/activity/307480891
Good workout, nothing stellar though. Glad to know that it's the last LOWER BODY DAY for Phase 9. Onwards to the last training session for Phase 9!
PEACE OUT!
58.9 kg
MORNING
Outdoor Brisk Walk
43mins at 8:52/km pace
http://runkeeper.com/user/orlyarcelao/activity/307714473
* Late morning walk. Sun was already shining, not that hot though.
AFTERNOON/EVENING
INTERVALS DAY
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Rowing Machine Intervals (25 mins)
5:00 min warm-up
(00:30s level 5 - all out effort/ 00:30s rest) x 16 rounds
http://runkeeper.com/user/orlyarcelao/activity/307852696
30:00 min walk
http://runkeeper.com/user/orlyarcelao/activity/307853245
* Same intensity but added +1 round compared to last sessions rowing intervals. Starting to love the rowing machine! Added extra 30 min post-intervals walk.
PEACE OUT!
58.8 kg
MORNING
Inclined Treadmill Walk
35mins at 13:44/km pace - 15% incline
http://runkeeper.com/user/orlyarcelao/activity/308184179
* It's the weekend, no work, so I decided to just do the morning walk at the gym.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 3
1a) Decline Bench DB Triceps Extension (2 sets x 5 reps)
- Work set: 20lb x 8 reps, 20lb x 6 reps, 20lb x 5 reps
* Extra set added. Same weight as last week.
1b) Lying DB Curl (2 sets x 8 reps)
- Work set: 20lb x 10 reps x 3 sets
* Left shoulder was bothering me since the start of the week so I decided to just use the same weight as last week. Extra set added.
1c) Supinated Cable Pressdown (2 sets x 10 reps)
- Work set: Slot#7 x 12 reps x 2 sets, Slot#7 x 11 reps
* Same as last week. Extra set added.
2a) E-Z Bar Preacher Curl (2 sets x 5 reps)
- Work set: 35kg x 6 reps x 2 sets
* Tried to increase the weight but really had a hard time doing a single rep so I decided to just use the same weight as last week.
2b) Dips (2 sets x 8 reps)
- Work set: BW + 30lb x 8 reps x 2 sets
* Increased the weight on this one. Felt some left shoulder pain.
2c) Standing Cable Curl (2 sets x 10 reps)
- Work set: Slot#7 x 12 reps x 2 sets
* Same as last week. Nothing special.
3) Cable Woodchopper (3 sets x 8 reps)
- Work set: Slot#7 x 10 reps x 4 sets
* Increased resistance, better form. Extra set added.
Inclined Treadmill Walk
30 mins at 15% incline/4.2 km/h
http://runkeeper.com/user/orlyarcelao/activity/308272811
* Usual post workout walk. Nothing much to say.
Phase 9 is now officially concluded. Bring on Phase 10!
PEACE OUT!
Body Weight
60.3 kg
Surge of water weight after doing a carb reload day yesterday (+1.5kg). Utilized today's rest day to it's maximum potential. No fitness related activity, just did some chores at home and relaxed. Getting psyched for tomorrow's training. Bring on Phase 10!
PEACE OUT!
59.8 kg
MORNING
Outdoor Brisk Walk
28mins at 8:58/km pace
http://runkeeper.com/user/orlyarcelao/activity/309338982
* Good walk. Weather was great.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY 1
1) Zercher Good Morning (2 sets of 10/6/4 reps - Wave Loading)
- Wave 1: 20kg x 10 reps, 30kg x 6 reps, 35kg x 4 reps
- Wave 2: 22.5kg x 10 reps, 32.5kg x 6 reps, 37.5kg x 4 reps
* First time doing this exercise together with the Wave Loading technique which was introduced for Phase 10. Generally, it went well. Used conservative weights though since this is the first time I did this exercise.
2) Lying Leg Curl (2 sets x 8 reps)
- Work set: 35kg x 8 reps x 2 sets, 30kg x 8 reps
* Substitute for Glute-Hamstring Raise. Had to deload on the last set due to hamstring already fried.
3a) Seated Calf Raise (3 sets x 6 reps)
- Work set: 40kg x 6 reps x 3 sets
* It's been a long time since I did calf raises. Felt great! Weight was challenging but definitely can increase it next week.
3b) Saxon Side Bend (3 sets x 6 reps)
- Work set: 10lb DB's x 6 reps, 5lb DB's x 6 reps x 2 sets
* First set was terrible. Half assed ROM due to the weight I picked. Used the lightest DB's and corrected the form.
Inclined Treadmill Walk
30 mins at 15% incline/4.2 km/h
http://runkeeper.com/user/orlyarcelao/activity/309361877
First workout for Phase 10 is in the books now! Wave loading looks fun! Looking forward to the other training day wherein we also get to use wave loading on supersets.
PEACE OUT!
59.6 kg
MORNING
Outdoor Brisk Walk
27mins at 8:46/km pace
http://runkeeper.com/user/orlyarcelao/activity/309646624
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 1
1) Scapular Wall Slide (2 sets x 12 reps)
- Work set: BW x 12 reps x 2 sets
* Felt it right on the scapular muscles. Really tough to do on proper form.
2a) Seated Machine Shoulder Press (2 sets of 10/6/4 reps - Wave Loading)
- Warm-up: 20kg x 15, 25kg x 8
- Wave 1: 40kg x 10 reps, 50kg x 6 reps, 70kg x 4 reps
- Wave 2: 50kg x 10 reps, 70kg x 6 reps, 80kg x 4 reps
* Used machine on this exercise instead of the recommended DB's. Coach Calvin suggested to do this since my left shoulder is bothering me. Better safe than sorry. Will switch to DB's once my left shoulder gets better.
2b) Medium-to-Wide Grip Pull-up (2 sets of 10/6/4 reps - Wave Loading)
- Wave 1: BW - (green band) x 10 reps, BW - (red band) x 6 reps, BW x 4 reps
- Wave 2: BW - (green band) +10lb x 10 reps, BW - (red band) +10lb x 6 reps, BW+20lb x 4 reps
* Undershoot the first wave, then went all out on the 2nd wave. Felt strong on the last set of the 2nd wave.
3a) Alternating DB Front Raise (3 sets x 8 reps)
- Work set: 10lb x 10 reps x 3 sets
* Used conservative weight on this one. A bit light if I may say. No pain on the left shoulder so I guess I'll try to go heavier next week.
3b) V-Bar Cable Pulldown (3 sets x 8 reps)
- Work set: Slot#8 x 8 reps x 2 sets, Slot#7 x 10 reps
* First two sets was a PR! Tough as hell. Had to deload on the last set because I was already tired.
Inclined Treadmill Walk
30 mins at 15% incline/4.0-4.6 km/h
http://runkeeper.com/user/orlyarcelao/activity/309931974
* Same old boring post workout walk.
2nd training session for Phase 10. I wasn't feeling great before I hit the gym, in fact, I was sleepy for unknown reason. Once I warmed up though, it's a different story. I felt great. Never ran out of energy throughout the whole training session.
PEACE OUT!
Hindi ako sa Dubai bro, sa Saudi Arabia ako.
Just to keep things up to date for my progress so far, here's some snaps I took on week 4 and week 6 of my leaning out phase.
Week 4
Week 6
I'm currently on Week 8, a bit leaner than those two pics above. 2 more weeks before the photoshoot. On the 10th week, I will start doing the Peak Week protocol which is more like a contest/photoshoot prep in order for me to look at my very best shape for the shoot.
Not yet shredded, but getting there one step at a time.
Diet? It's nothing special actually brotha. I just stopped PIGging out (eating peanut butter, ice cream, pizza, burgers, sweets etc), you know, the "good stuffs" for rich kids, and started eating like a poor man, lots of vegetables and meats.
I also used a special supplement, it's called "moveyourfattyassmore" which is widely known here as "you can't flex cardio". You know, that stuff of legends that people dread to hear.
And yeah, I almost forgot, everything I did was COACH APPROVED!
Ahh okie kala ko sa Dubai magtatanong sana ako sayo kung san magandang gym dun kaso Saudi ka pala hehe.
Thanks anyway!
Left: End of Bulk (January 11, 2014) - 63kg
Right: Week 8 of Leaning Out (March 8, 2014) - 58kg
Here's a random photo taken yesterday right after hydrating and eating my first meal of the day, approximately 8.5 weeks progress.
Posting this for reference ending the cut temporarily to give way for the Peak Week protocol which will start tomorrow and will last for 7 days until the photo shoot is over.
PEACE OUT!
goodjob, like what they say progress is progress
Next goal to do better
tuloy tuloy lang '_ para mas mapatunayan mo sa sarili mo at sa iba na yang sinusunod mong paniniwala eh worthy
tska palagay ko naman basta hardworking ka lang at seryoso sa ginagawa mo may ma- aachieved talaga