5 Week Progress Report, Before & After Pics

12 Week Fat Loss Challenge

Day 36 of 84

Status - Round 4: Phase 1: Day 4

G'day,

Before I show you my 5 week progress pics I will talk a little about today's routine. I did another session of "Lactic Acid Training" with chest, back, biceps and calves the target muscle groups. As I have two "Lactic Acid" workouts per round this is the seventh time for me doing this workout.

However, today I really focused on feeling the burn by making sure I stick to the 20 second rest periods exactly. Another strategy for feeling the burn is to go slow and controlled on the eccentric (lowering) phase. One rule of thumb is to make the concentric (lifting) a 1-count and the eccentric phase a 4-count. Try it some time, I'm sure you'll feel it just like I did today, you can thank me later!

I finished off with my "core combo" of abs, lower back and rotator cuff, and then 2 cycles of HIIT cardio on the treadmill for 6, 12, 14 and 16km/h. Needless to say I was utterly hammered after today's session.

Anyway, onto my 5 week progress report and pics. At this stage I am very happy with my progress. I am kind of amazed myself when I look at the difference in my physique over these last 5 weeks. I must also say that this process of posting pics daily to this blog is excellent for accountability and motivation.

Often times when I am really "hurting" during my workouts and the "sacrifice" of eating clean I think about the pictures I will take that evening, it always refocuses my mind and allows me to push myself harder.

I really want to keep my momentum going throughout the Christmas period when as we all know it is so easy to fall off the wagon. For me I will going to back to Australia for 2 weeks to visit my family (from Japan) so I will have to be extra disciplined and organized to make sure I don't miss any workouts or meals. I have already begun planning by checking online for gyms that are closest to my family's house. I have also stocked up on supplements and meal replacements.

As I revealed yesterday (my morphed head on my dream physique) my objective for these 12 weeks is to totally and radically transform my body. As I look at my pictures the main area I want to improve are my abs. I desire a totally ripped midsection with upper, lower and obliques clearly defined, etched in stone as it were.

Anyway here are my 5 week progress before & after pics, for the period of November 8 to December 14, 2006.

Peace, AJ