December 26 2007

Ok I don't know what happened to my December 25 pics..... mmm,, OK that's cool I have the ones for December 26....... :)
Have a great day everybody...... :)

December 25 2007

Hello everybody I am back from vacation and very happy to say that I was able to work out 2 days.... :) didn't miss anything and I ate great... only food that would help me get to my goal. I will post the December 25 2007 and December 26 2007 pics tomorrow ....... :) sorry no 22 or 23 of December pics no camera. :(

December 20 2007

Today I did a wonderful 2 hour work out 1 hour in the morning and 1 at night..... :)
I will be away for the holidays (no Internet). But I will still take daily pictures and post them when I come back on the 25 of December if you scroll down you will find my latest pics. God bless everybody and don't eat to much on the holidays :)

December 19 2007

Hair cut day..... WOW!!! That really help me to lose some weight lol. My hair was so long.... I don't like it to long... :)
On the other hand I fell great today and is time to go back to work out.
I am just doing 1 hour 40 min weights and 20 min cardio to get back into it and tomorrow I will raise the bar a little bit. :)

December 18 2007

I am so busy but not to busy to write a few lines....... :)
I am not working out today because my trout hurts and I feel sick so I will play it safe.... rest and train tomorrow... I know it will be better for me this way. I could work out I am so motivated that I could but health first..... :)

December 17 2007

Ok Ok so the holidays are here busy busy sorry for the short post....

Today 1 hour cardio in the morning and 1 hour weights evening... food 100%.
BYE BYE :)

December 16 2007

O my God!!! What a day....... What a day...... Busy very busy....
Day off from working out because I need it. But My nutrition was top Noach..... 100% the best :)
Have great day everybody.... :)

December 15 2007

Michael thank you for the comment I will definitely follow up.... :)
Thank you for the support.

Uff!!!! today was cardio day I hit the treadmill jump rope and many many jumping jacks.
And I am looking forward for tomorrows work out (WEIGHTS).

December 14 2007

I just came back from the gym and I am feeling great I just work out for 3 hour and a half (Weights)..... ouch...... :0 of curse had a little meal in the middle.
Planning to do cardio tomorrow.
My work out today was so good so motivating I felt that I could of keep on going for 3 more hours. All because Of the team shred and some personal GOOD news that I got yesterday.
MAN...... Life is great dreams do come true....... :)

ps: I don't know what happened to today's pics
they are BIG.....mmmm.... COOL.

December 13 2007

Sooo... today I can't walk..... :0 lol. I am so sore from my last 2 work outs I am having problems writing this down... :) EXCELLENT that's what I wanted. If I fell better in the evening I am probably going to do some weights..... if not I will rest today and start all over tomorrow.I am very exited about the shred team that is really helping me push farther than my confort zone and Pain barrier.
Have a nice day and a nice work out everybody......... :)

December 12 2007

Today I am a little sore mmm..... not as much as I tough I was going to be.... :) cool that means that cardio is on for this afternoon.
Thank you Adam for including me in the shred team....... WOOOO HOOO!!!! I am so excited this are great news.NOW...... THE SKY IS THE LIMIT..... :)

December 11 2007

OK so today I had a killing work out I was in the gym for 31/2 WOW!!!! I planed it all yesterday.... I was going to work each muscle for 1/2 an hour non stop. I ate a Banana an apple and 1/2 a cup of pecans in the middle so I would not faint..... :). What a work out... :) no cardio today but tomorrow I am planing to do 60 minutes of it...... No weights until Thursday.

December 10 2007

Ok so today is a wonderfull day because I just came back from the gym and I feel very satisfied with my training sesion. WHY?????? mmmmm... Because I used 1 of the training metods from Adam Wathers, the one were you do 4 mini reps 6 times. O my Godness..... :0 It was amazing I felt that my muscles were working to fatige :) a good thing.
About my weight its 177 pounds :) and my body fat is down to 14.5% :o... whoooo hoooo!!!! 1% down...... NICE!!!!!! ok thats all I will take it again next monday and post it.... GOD BLESS!!!

December 9 2007

Hello everybody I am very happy today because in the morning I felt so tire and I was thinking of taking the day off to rest and work out tomorrow........ But wait..... I could not do that because I have an accountability factor Like Adam says..... I have a commitment with all of you everyday..... SO I got up and went to the gym and had a wonderful work out full of joy and I push my self so hard...... :) anyway Thank you Adam for creating this IT REALLY WORKS....:)

December 8 2007

Hello Everybody...... :) I hope all is good... I had a wonderfull work out today in the morning and now I am preparing my lunch ( Big salad and oven chiken).
Its saturady I a keep on going......:) I am planing to check my weight and body fat mornig mornig......... we will see wath hapens. Ok thats it for today. Have a wonderfull day........:)

December 7 2007

Ok So day 3 of posting..... I feel very motivated about all of this I just joined Adam Waters shred group...... :) FANTASTIC.....
A little bit about today's Work out:
I warm up in the elliptical for 10 minutes.
and then I did my new routine. ( If you want to know about my past routines let me know).

My new routine :)
4 sets of Chest press 3 different weights (80% max 60% max 40% max) 12, 16, 20 reps.
4 sets of Lat pull down 3 different weights (80% max 60% max 40% max) 12, 16, 20 reps.
4 sets of shoulder press 3 different weights (80% max 60% max 40% max) 12, 16, 20 reps.
4 sets of squats 1 weight (80% max) 16 reps.
4 sets of Bicep curls 3 different weights (80% max 60% max 40% max) 12, 16, 20 reps.
4 sets of Triceps extensions 3 different weights (80% max 60% max 40% max) 12, 16, 20 reps.
4 sets of Leg extensions 3 different weights (80% max 60% max 40% max) 12, 16, 20 reps.
4 sets of Leg curl 3 different weights (80% max 60% max 40% max) 12, 16, 20 reps.
4 sets of calf raises 1 weight (80% max) 16 reps.
4 sets of Crunches for ABS
4 sets of ABS Machine
30 minutes Interval cardio (Elliptical)

What is the goal of this routine...... Push all of my muscles to fatigue, forcing me to consume a lot of energy and remember... if we consume more energy = more calories burn = Weight loss = :)
The interval cardio at the end is just to push my limits.
Ok I think that's it hope everybody is doing great stay motivated and keep pushing forward :).
ADAM THANK YOU AGAIN FOR ISPIRATING US..............
!!!!!!!!EVERYBODY HAVE A WONDERFUL DAY!!!!!!!!

December 6 2007

OK.... here they are new pictures. Second day.
I had to take the day off today because I was so sore
from my work out..... But hopefully tomorrow I will be
able to work hard. Something I didn't miss today was my
nutrition.... I ate right.... Only the necessary calories.... :)

Hey you all my name is Luis I am 28 years old and lately I have been working out very hard to aobtain my goal. Wich is to get my body to a wonderfull 8% of body fat keeping or incrising my muscle mass.... I have been watching Adam Waters progress and I am very happy for him. Thank you for mtivating me. I just found out about this blogging website and I love it.......:)