RTP Group Shred 14 Day Challenge : Day 06

Today's interval cardio was intense. It was again a 24 minute run(2 minutes per interval) with the settings below:

6.4 km/hr to 11.2 km/hr
7.5 km/hr to 12.2 km/hr
8.5 km/hr to 13.2 km/hr
9.5 km/hr to 14.2 km/hr
10.5 km/hr to 15.2 km/hr
9.5 km/hr to 14.2 km/hr

Plus 3 supersets of:

Pull-ups
Bicycle kicks
Bench Press
Double Crunches

2 sets of:

Janda Sit-ups
Elbow Plank


Here are my pix for Day 06:

RTP Group Shred 14 Day Challenge : Day 05

Today is the last day of this workout routine. After Day07, I will be switching to another routine until day 14 and hopefully increment the weights every session by 5 lbs. The circuit workouts below are supersetted with a 1 minute rest after the last exercise. See the routine below:

Day 05 Work out:

A1: Incline DB Press
A2: DB Squat
A3: Pull-ups with ankle weights
A4: Split Squat Jump with ankle weights

B1: Seated Chest Rows
B2: Stationary Lunges with DB
B3: Reverse Chest Fly
B4: Side Crunches

Below is my pix taken before noon after I got home from the gym:







Seize the day!!!

On shredding mode,

Alex

RTP Group Shred 14 Day Challenge : Day 04

Today is another rest day. Hmmm.... wondering? My rest days in this 14 days challenge will be done alternately with my weight training interval exercise. However, it will be spent running on the treadmill, instead of doing just nothing. It will almost be the same as my previous rest day in Day 02, I just incremented my treadmill run with a solid 4 minutes extension. to a total 24 minutes.

I will be doing cardio interval speed training all throughout the two weeks duration during the days I considered as rest days and compliment it with two sets of some ab work outs and upper body workouts. My full real rest day without exercise will be, I think, on Day 07.


Below is my Day 04 pix taken after I got home later in the afternoon from the gym:



Keep on shredding fats, guys!

Thanks for the overwhelming comments.

Seize the day!!!

On shredding-mode,

Alex

RTP Group Shred 14 Day Challenge : Day 03

A great Sunday! I went to the gym at about past 11 before noon. I just sneaked there using my mountain bike because my brother needs to borrow it to buy some stuffs for the dry goods business of my sister in the Bicol province. It was an intense interval workout finished with a 4 minute interval speed run on the treadmill.

My breakfast was a half cup "taho"(warm soy bean curd sold by an early roaming street vendor) with a little "arnibal"(home-made caramel syrup) and "sago"(tapioca balls) and 2 buns of high fiber wheat breads. My prework-out meal was an oatmeal with Milo. My post workout meal were 2 egg whites plus 1 with whole yolks plus banana shake with ordinary powdered milk, my replacement for protein powders(They're costly here). My next meal is a "pinakbet", combination of sauteed okra, eggplant, squash, string beans, bitter melon(ampalaya) with a little bit of lean pork meat. My dinner was a canned tuna plus an apple.

Below is my Day 03 pix:





Seize the day!!!



On shredding-mode,



Alex

RTP Group Shred 14 Day Challenge : Day 02

This is supposedly a rest day. But, I started the morning with a moderate cycling towards our company gym and an interval speed cardio training with the treadmill plus a light full body weight exercises. It was an awesome 20-minute breathtaking, sweat pouring sprint and jog mode (I used the maximum level for the programmed interval setting of the machine) and a slight two sets of no rest in between bodyweight exercises.


Below is my Day 02 pix:

Seize the day!!!

On shredding-mode,

Alex

RTP Group Shred 14 Day Challenge : Day 01

The shredding phase begins now!!!!

My first day was a little bit hard, as I did my limited timed-rest intervals. My heart pumps a lot and my sweat pours down the floor.

Thanks to Adam for making me part of his quest.


Below is my Day 01 pix:

Seize the day!!!!

On shredding-mode,

Alex

RTP Group Shred 14 Day Challenge : Day 00

To give a little background, my quest began since May 18, 2007 and it will continue for the rest of my life. It all started when I saw the ripped abs of the Spartans in the movie "300". I have searched the web for information of Spartan characters in the movie and found that they have only done their training for a few months. That information boosted fire in me to also do what they have achieved. If they can do it, therefore I can do it also. And there begins my six packs abs quest.

Way back then, it's hard to loose stubborn fats.(I will post my previous photos before I started shredding my body fats after this 14 day challenge shredding phase). There was a time that I am discouraged, not until I saw Adam Waters' RTP Blog. I have always been visiting Adam Waters blog since I discovered it a few months ago and it became my inspiration to continue my quest for six pack abs.

To Adam Waters, a million thanks for the inspiration.

And also to Arnel Ricafranca of iwantsixpackabs.com. A big thanks to his fat blasting tabata protocols and circuits workout routines, enlightening nutrition information and most of all, his generosity and inspiration.

Posted below is my Day Zero pics:

Seize the day!!!!

On shredding-mode,

Alex

14 Day Real Time Physique Challenge

Today, I will join 14-Day RTP Group Shred Challenge by Adam Waters. It will start tomorrow until November 8, 2007.