Monday, January 28, 2008

Day 446: Heavy Duty Lactic Acid Training

G'day Shredders,

Another quick post today as I am nearing my sleep deadline!

Today was a great day at the "office", my nutrition plan was on target and I got in a great Lactic Acid workout tonight.

P.S. As I again had a very hectic day at work today I will be updating Shredder Sunday News tomorrow. There is so much great news that I also want to make sure I include all the awesome videos, podcasts and milestones. It's gonna be a "bumper edition"!

Day 35 of 84

Nutrition: My meal plan was spot on today.

Training: I went massive on Light/Heavy Lactic Acid Training today hitting chest (pushups/barbell bench press), back (lat pulldowns/deadlifts), biceps (incline curls/preacher curls) and calves (seated calf raises). This training technique is intense due to the 20 second rest periods, and will destroy you when done faithfully.

P.S. Yesterday, I got in a steady state cardio workout yesterday which included a 2km run and 10 minute bike ride on the back of 30 wide grip pull-ups (8, 5, 5, 4, 4, 4) and pushups (38, 20, 16, 15, 11). Both bodyweight exercises were completed with 90 seconds rest. I did this yesterday on my "rest day" because I knew today was gonna be busy.

P.S.S. I have not made a push-up video recently because I sold my "old" camera under the assumption my new camera could do video. It can, but with no audio! However, I'm considering buying a "real" video camera soon. If you have any tips for a decent quality video camera I'd love to hear from you!

M4 Shred:
Real-Time Accountability

Day 35 of 84

Click Here to learn more about the origin
and theory of RTP Real-Time Accountability.



Feel free to use this plan as a template that you can follow. However, this plan is is based on my own personal experience over 3 physique transformation missions. In other words, what works for me may not work for you in the same way.

Success in this game requires research, individual design, real-world testing, monitoring results and making adjustments when necessary. This is your responsibility, no one else can do it for you. However, if you'd like to research further the exact programs I have used (over my first 3 Missions) and will use for M4 Shred you can do so at the links below.

M4 Shred Components: Click each link to learn more.

1) Fat Burning: 16 Principles of BFFM: nutrition, mindset and cardio.

2) Weight Training: Metabolic Surge: 36 Day Rapid Fat Loss System.

3) Six-Pack Training: Flatten Your Abs: 7-Level Training System.


Shredder Pact:

We will focus on the single daily actions that produce results.

We will "burn our bridges" and not look back.

We will never surrender.

Eat Clean,
Shred Hard,
Think BIG!

Adam Waters, NESTA-CPT

P.S. Below are Day 446 RTP Blog Daily Pictures for January 28, 2008: Mission 4 - Day 71 of 125 (M4 Shred: Day 35 of 84).


Rob said...


Wow… every morning as I read your blog I’m amazed at how much you are able to accomplish in a 24 hour time span and how motivated you stay. You are truly inspiring and I can’t wait to be part of the “shredder sphere”. I was reading some of the older post yesterday and was so touched when you revealed your “old blog” and everyone responded with such encouraging words and honesty of their own. I knew then that I was at the right place. Since 2006 I too have tried off and own using “BodyforLife” to transform my body and I have TONS of before and after photos that show how often I failed and started over. You hit it on the nail when you said you have to have your head right before you will truly get the results you want in any transformation. Well, thank God my head is now right and with tools and knowledge gleamed from you, Tom and “BodyforLife” I am going to be the “shredders” greatest success story. I’m glad we can go on this journey together.

Fyi…I changed the name of my blog to “Rob’s from the inside-out transformation.”
Although my current challenge is only 12 weeks I feel this is a life time decision and being part of the shredder family is more then just a body change but a life change so I thought this new name would convey that better.

Adam Waters said...

G'day Rob, great to hear from you mate. I have followed your progress and mate I gotta say, you are well on your way to a full-blooded physique transformation within 12 weeks. I look forward to seeing you in the ShredderSphere very soon mate, keep it going!