2nd Gear : Day 16 : Balls to D Walls

Meal Plan:

6am: Protein Shake
9am: WHolemeal Bread + Peanut Butter
1pm: Protein Shake(afterworkout)+Grill Fish+mix vege
4pm: Chicken Salad
7pm: Tandoori Chicken
10pm:Salad
1am :Protein Shake
4am : Fruits

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PT Menu:

Warm-up
1) Jump-Jack = 25
2) Combo+defense
3) Side-sprint = 60sec
4) Stairs of Death+defense = 3 rounds

Main Course
1) Stairs of Death = 3x
2) Tyre Extension+Stairs of Death = 1 round/3x
3) Tyre Ext+Down = 3x15
4) Circuit
(sprint+box jump+backward run+shuffle) = 10x
5) Side sprint+defense = 3x15
6) Med Ball Squats = 3 x 15
7) Body Weight Squats = 3 x 25
8) Frog Squats = 1 rounds

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Overall:

I puke today.......
Even yesterday i did practice to do the side sprint, of course without defense.today, its really intense.

1)Warm-Up:
The warm up we did to replace fartlek really good becouse i can feel my heartbeat racing up very fast. and its totally cardio

2)Tyre Extension:
I remember i did this on my 2nd session.Last time i even applied an oil to help me focus.and hell i dont want to use it again.Today,during this part i remind myself its almost the same when im doing on trampoline but only the burning sensations make it differ.just like M said, i want to do it again next time even if i have time off.

3)Stairs of Death:
The most challenging workout today becouse i need to do it alone.I need to 100% focus to kick out the pain out of my brain so i can drive through.However, i realised when im doing the
formation instead of exploasive, breathing is the key to forget the pain.

4)Circuit:
Quite intense because of it look like TBW.Sprint,jump and shuffle.everything in 1 round.the first 4 rounds i did well,half way through i loss control of my breath.its mean i really need to
workout on my cardio.

5)Side Sprint + Defense:
No 1 intense for today workout.First the sprint for 3 round.and the next 12 rounds is defense.i really need to think kind of practise to make sure i can go thru all 15 round of defense.

6)Frog Squats
The last workout, but with all the legs work n out of breath today.this squats make legs especially my calf burning.

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Another 15 days before i know whether i can achieve target or not.Im not gonna stop now.im going to drive through every session.i keep remind my self what im doing this for.in my
workstation,i still hang my last 2 month pic.ya d big belly guy.it remind me everyday i dont want to be this guy again.ever!!!!

Im not Dreaming today, becouse im walking on the path to Greatness.

2nd Gear : Day 14

Meal Plan:
6am: Protein Shake
8am: 2 wholemeal bread+peanut butter
12pm:Grill Fish+mix vege
3pm : Yogurt
6pm : Tandoori chicken+nan
9pm : Tuna + Salad
12am: Protein Shake
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Menu:

1) Shoulder :
lat raise super-set = 3x12,15
front raise+up = 3x15,15,12

2)Interval = 3x60sec

3)Super-set
smith machine front shoulder raise = 3x30
Run-back sprint = 3 x 60sec

4)COP
+ Medball = 10 rounds

5)Comb = 3 rounds

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Overall:

Its been 3 weeks since we start doing cardio all out.HIIT and few others routine including 3 rounds of stadium.the training is more intense after one another.But every end of the session , i feel good bcoz im progressing everyday.Now,im looking for which should area i should workout n focus now if there is no PT.

yes there's slightly feel pain in both legs.its not gonna stop me from training.by end of december, we will make sure we can shred another 12kg!!!!.beside weight lost, i have another target to get stronger muscle at least i would be able to lift up the big tractor tyre.heheheheh :-)