Tuesday, February 05, 2008

Day 454: A Quad Hammering!

G'day Shredders,

What a workout! I hammered my legs today on Muscle Rounds (10 seconds rest between 6 mini-set of 4 reps each) using Squats, Leg Curls and Calf Presses.

I usually hit my quads with Leg Press on MR (due to the ease of racking and re-loading) but today I decided grit my teeth and hit them with Squats as they are simply the best all-round compound exercise to stimulate all the body's systems.

Once I was done with Squats I could barely walk to my next exercise, this is always a great real-time indicator! I then worked my hammies and calves with equal force and I can still feel it now, 4 hours later!

P.S. Yesterday I said I was gonna train a new style (something I'd never done before) but I got my dates mixed up! Tomorrow is the day...

Day 43 of 84

Nutrition: My meal plan was spot on today.

Training: As mentioned above, I did my Lower Body Muscle Rounds training in the afternoon.

M4 Shred:
Real-Time Accountability

Day 43 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 454 RTP Blog Daily Pictures for February 5, 2008: Mission 4 - Day 79 of 125 (M4 Shred: Day 43 of 84).


B said...

Sounds like an awesome workout.Squats are truly a great exercise. Hey just wanted to thank you for the interview podcast you did with Tom.V. What a privelige it must have been for you to interview your role model. It was a privelige for us shredders to recieve it from you as a gift. I really enjoyed listening to it and it was full of great info. You asked him some good questions. Thanks for sharing it with us.

Massimiliano said...

Squats kill sme too!
I have to go really ligjt weight or I`ll be in pain for the next 3 days!!!!

Mike Groom said...

You can't beat good squats, especially nice and deep to get those hammies and glutes involved as well! Ever thought about putting your workout logs up for people to see?

Adam Waters said...

Thanks for your very kind words Bec, I'm glad you liked it. It was a massive privalege and I really enjoyed talking to Tom.
Shred on Bec,

Adam Waters said...

Hi Massi, yeah when done right they are killer.I think its important to go light in the beginning so you get into good form and go deep as possible. Then increase the weight with good form.

Adam Waters said...

Spot on Mike, and judging by your quads I'd say that you are no stranger to squats! I have thought about but I prefer a paper based recording format for my workout log, so it would soak up a lot of time to transfer to online. Though maybe in the future I'll do it.