Day 301: Core 5x5 Lower Body

G'day,

I had an awesome session today, backing up with another Core 5x5 workout.

As today's routine was focused on the two major leg muscles of quadriceps and hamstrings I performed front squats and barbell deadlifts.

I held steady on my Core 5x5 squat numbers at 125 kg's but the good news is that at the completion of the 5th set I had a little more left in the tank than I had previously.

Therefore I will increase the total weight to a new increment for my next Core 5x5 Squat workout in two weeks time. How cool is that! Progressive overload in action!

As for barbell deadlifts I held steady at 90 kg's. While I am not ready to increase to the next increment my form stayed consistent throughout each of the 5 sets (previously my form waned on the 4th and 5th).

Ok, well that is today's M3 Phase 2 Accountability Report.

I'm off to prepare for my next workout tomorrow, until then...

Eat Clean,
Shred Hard,
Think BIG!

Cheers,
Adam Waters, NESTA-CPT

P.S. Below are my Day 301 pics for September 5, 2007: Mission 3 Phase 2 - Day 7 of 70

Adam Waters World Travel Photo Journal

G'day,

These pics below have been taken on my travels since I started Mission 1 back on November 8, 2006.

Day 52: Gold Coast, Australia

A beautiful day today at Surfers Paradise on the Gold Coast.

First stop was Cavill Avenue, the heart of Surfers. We had an awesome seafood meal at a restaurant called "Seafood On The Beach." The food was great and so was the location, situated on the boardwalk overlooking the main drag along the beach.

After that we took a ride up "Q1", the world's tallest residential tower. The 77 floor ride by elevator took only 47 seconds! The views from the observation deck are NOT million dollar views they ARE 100 million dollar views! Absolutely breathtaking.

Day 59: Kowloon, Hong Kong

My "Before" pic from Kowloon overlooking Hong Kong Island.

My "After" pic!


Day 140 to 144: Phuket, Thailand

*A full Redemption Gallery coming soon...you won't believe some of the pics I have!

Kickin' it on the beautiful beach in Patong.


At my favorite cafe in the whole wide world! Joes Downstairs in Patong.


At Deevana Resort where I stayed for this trip.


Getting in an abseiling workout!


Taking a break from my adventure tour. Stunning views over Patong!



Getting in some Flying Fox action.

Day 263: Seoul, Korea

My hotel in Seoul.


Hittin' the markets at Meyondon


A dance performance by some high energy Korean teenagers on the sidewalk.


Day 270 to 274: Gold Coast, Australia


A wide view of Sufers to Burleigh.


The pic here is in the opposite direction (towards Coolongatta) which has a "sceret trek" you can take alongside the beach, secluded by the tree-line (I did it!).


This pic from "The Spit", you can see the Surfers Paradise skyline in the background.


Across the Nerang River with Seaworld in the background.


My new visualization picture...?


Day 299: Osaka, Japan

The magnificent Osaka Castle in Morinomiya (about 5 mins from my apartment).


Getting outfitted in samurai gear at Osaka Castle holding a real katana!



Cheers,
Adam Waters

P.S. More pics to come soon...