Picture 4

Hi, today I did two sessions, the first one was HIIT out in the woods early this morning and the second was a max strength session in the early evening. I am absolutley shattered right now!!!!!

I will also perform a mini circuit later on tonight consisting of burpees and press -ups, I will do 10 of each.

Why the mini circuits?

Because I’m greasing the grove, this is a method that is increasingly popular in the strength and conditioning world. It’s commonly used to improve a weakness, in my case I am using it to prepare for the 100 burpee challenge. Greasing the grove means you take an exercise, in my case burpees and press -ups, and perform short sets on a regular basis with the intention of improving overall performance.

I recommend greasing the grove!

My eating plan today was strict, this is because I need results fast, this is in order to be in shape for my cruise (April 24th).

Meal 1 – protein powder in water

Meal 2 – salmon and salad

Meal 3 – tuna salad

Meal 4 – protein powder in water

Meal 5 – fresh salmon and raw vegetables

Meal 6 – tuna

Until tomorrow.

10 Minutes of pain!

 These are my first picture (left) and my picture from today. The size of the actual photo’s are a little different but I am working on that!

Today I did 10 minutes of exercise, I performed has many burpees and squats has I could in those 10 minutes and believe me, it was 10 minutes of pain!!!!! I reached failure plenty of times and by the end I was dripping in sweat. One reason for this drill was to prepare for my 100 burpee challenge and after today’s workout, I have realised how much work I will need to put in.

Try this workout, it is VERY effective!.

I finished with a short abs routine and 5 minutes of skipping. I have never been a fan of core workouts but have decided to dedicate a little more time on it because of my goal of wanting a six pack. It is known has the 12 second workout but lasts around 90 seconds altogether. You perform an abs routine and each rep lasts for 12 seconds and you do 8 reps. Doesn’t sound like much but I could feel the burn.

My diet today was strict has ever consisting of chicken, protein shakes and tuna salad.

Until tomorrow,

Train hard

The secret project!

Hi, this picture was taken today after training.

Today I did renegade man makers, these are a form of burpee, except you hold dumbbells in each hand and at the bottom portion after you complete the press up you bring on arm up at a time in a rowing sort of motion. It is hard to explain so I will post a video of it this week. The rep scheme I used was this, I started with 10 reps, rested briefly than did 9 reps and so on all the way down to 1. This type of routine combines strength and conditioning and is very effective.

The secret project:

Well, it’s a secret! But it is something I have been working on for a couple of weeks now and I will be revealing all in about 5 weeks time (exact date to come). If you think you know what it might be than please leave a comment and I will let you know if you are cold or warm. I hope that when I reveal exactly what this is that it will motivate you to make a change for the better, that’s all I can say at this time! Stay tuned!

My Challenge:

I have decided to take a challenge that will push me to the limits, this is the 100 burpee challenge! I aim to complete 100 burpees and have it recorded in real time for everyone to see. At present I can’t perform many more than 10 so I will have to get training! Exact date to come…..

Today’s eating plan:

Meal 1 – Protein powder in water

Meal 2 – Tuna salad

Meal 3 – Tuna salad

Meal 4 – Protein powder in water

Meal 5 – Grilled chicken and steamed vegetables

Meal 6 – Tuna

Until tomorrow!