Day 444: A Massive Hit Of DOMS And A Blog Milestone!

G'day Shredders,

In a world of hurt!

When I woke up this morning I was greeted by a massive hit of DOMS (Delayed Onset Muscle Soreness) in my quads and hammies.

No doubt this DOMS effect (a good thing) was a result of my increased intensity FLCT (Fat Loss Circuit Training) Lower Body workout 2 days ago. When you couple this with 20 sets of "rest period skipping" for 40 seconds each your thighs, hammies and calves really do get an awesome workout.

P.S. I have a cool idea for tomorrow's Shredder Sunday Episode. I will discuss a realization that I have made about why I am able to stick to my nutrition plan throughout each day (and weekend!).

P.S.S. I hit a blog visitor milestone today! According to Clustr Maps I have now had 200,575 visits from 165 countries since I started tracking this back in March 2007. Here is the screenshot below (If you look closely you can see the 200,575 figure highlighted).

RTP Time Machine Video Series

N.B. I forgot to re-upload this video 2 days as a part of my RTP Time Machine Video Series so I thought I'd make amends today.

Here is my second ever YouTube Video from Day 77, January 24, 2007. This vid was the first I recorded with my new computer so I made my first "fancy" intro!



M4 Shred: Day 33 of 84

Nutrition: My meal plan was spot on today.

Training: I got in a semi-fasted HIIT Cardio workout (again hitting the all-important last 2 minutes at 16km/h on the last cycle) while in the midst of major lower body muscle soreness. Needless to say I was completely hammered after this, so much so that it took major focus to also get in my ab workout as well!

M4 Shred:
Real-Time Accountability

Status:

Day 33 of 84

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

============================================

*Important:

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!

Cheers,
Adam Waters, NESTA-CPT

P.S. Below are Day 444 RTP Blog Daily Pictures for January 26, 2008: Mission 4 - Day 69 of 125 (M4 Shred: Day 33 of 84).