2nd Gear : Day 29 : Sprint and Go Go

Meal Plan:

6am: Protein Shake
9am: Wholemeal Bread+green Apple
12pm: Grill Fish+Mix Vege
3pm : chicken Sandwich
6pm : Roasted Chicken sandwich+Protein Shake
9pm : Tuna with Chili
12am : Protein Shake.
1-6am : Plain water

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PT Menu:

Warm-Up
1) COP = 15 rounds

Main Course
1) Stadium Sprint = 5 rounds

2) Super-set
- Smith Machine Lunges = 3x10 (each leg)
Interval
- Combo+Defense = 1 min each
- Combo+Defense+Short Sprint = 1 min each
- Combo+Knee Strike = 1 min each

3) Stairs of Death = 3 rounds

4) Squats Jump = 1 rounds
5) Side Jump = 1 rounds
6) Donkey walk = 2 rounds

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One day to go.Wow i never done anything like the stadium sprint before.the first round is hard when im running upward because im still looking how to control my breath and during shuffle i try to find a time to recover.then i realized the best time to recover is when we run downward.Haha and guest when i figure out this, the tempo changed and new instruction is to sprint to the top n back.huhuhuhu i keep telling myself, push it motherfucker!!! i don't want to quit bcoz i want to burn d fat all over me.its hard but i survive.after the 5 rounds ive been thinking is this just warm up , what da hell waiting for me after this.aghhhh

I received a new routine the smith machine lunges,really push my legs power as we do interval right after that.ive keep talking to myself, i need to do this because i really need strong legs to get thru all this.so its totally different legs workout.and i never TAP OUT!!!!

2nd Gear : Day 27 : Power and Cardio

Meal Plan:

6am: Protein Shake
8am: Wholemeal bread+peanut butter+green apple
12pm: Grill Fish+mix vege
3pm: Tuna chili
6pm: Protein Shake+roasted chicken
9pm: Roasted chicken
12am: Tuna Salad
1am : Protein Shake
1-6am: Plain water

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PT Menu:

Warm up:
1) COP = 15 rounds

Main Course:
1) COP + Tire = 5 rounds
2) Shoulder Press+ Tyre = 2x15
3) Bagwork = 13min
4) Patchwork = 5 min
5) Kick Work = 2x10/20/30/40/50

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Today its cardio and power,different intensity but yet interesting.we still focus to burn as much calories as we can.i still dont feel the power in my punch, i think M must be laugh at me coz it feel like mosquito bite for him.damn!!!

I think i ran out gas today, which mean i need to add up bit my carbs.so i can sustain through out the training.puke is nothing to me right now, n i really thing it helps me out by reducing the gas n water in my stomach which sometime disturb me to focus.

Funny thing happen to me lastnite.I was looking at myself after shaving.i dont recognize myself.my face look like a highschool kid.hahahaha

2nd Gear : Day 26 : Do it or Die !!!!

Meal Plan:

6am : Protein Shake
8am : Wholemeal bread+green apple
11am: Grill Fish+mix vege
2pm : Tuna+olive oil
5pm : Rosted Chicken+Protein Shake
8pm : Roasted Chicken
11pm: Tuna+salad
1am : Protein Shake

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PT Menu:

Warm up:
1) COP = 15 rounds

Main Course:
1) HIIT
- Rowing = 3x1min
- Pull up = 3x25

2) Ninjutsu
Sprint+overgate = 10 rounds

3) Superset 1
- Close Grip Pull down = 3x25
- Chest Press = 3x25
- Leg Pull up = 15/15/25

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Today,with only 4 days left from weight in, we gonna turbocharge everything.as M told me, ive been brutally training for past 1 1/2 month,he know i can do it.but d question is do i believe in myself?

You can do it ace,you have to shutdown how many rounds left and just do it.every-time i jump and push my arm i dont feel its difficult.what im afraid is just im gonna out of breath when im running up the stairs.still im afraid of sumthing which im not suppose to.

My arm can doit,my legs can doit,so i can doit.its just do it or die.i look back why im coming here everyday training at first place.its clearly because once a life time for the first time, i feel i want to become the best.at least the very best for myself.fuck the pain and other noise dat disturb me.

2nd Gear : Day 24-25 : Weekends Delight

Meal Plan:

6am : Protein Shake
8am : WHolemeal 2 slice and Green Apple
11am: Protein Shake
12pm: Grill Fish + Mix Vege
3pm : Tuna salad
6pm : Tandoori
9pm : Tuna Chili
12am: Protein Shake
1-6am: Plain Water

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A)Sat Workout

Warm-up
1) Kneeup = 25x2
2) JumpJack = 25x2
3) Blurpee = 15x2

MainCourse
1) HIIT
- Rowing = 3x60sec
- Abs Crunches = 3x15
- Hammerjack = 3x60sec

2) 100th = 3 set
3) Superset 1
- Benchpress = 3x15
- Incline Abs crunches = 3x15

4) Ball to the wall = 5x60sec

5) Bagwork = 3x5min

6) Torso Twist+ Bar = 3x15
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B) Sunday Delight

Warm-up
1) Kneeup = 25x2
2) JumpJack = 25x2
3) Blurpee = 15x2
4) COP = 10 rounds

Main Course
1) 100th = 3x

2) Superset 1
- Lat pull down = 3x15
- Incline Abs Crunches = 3x15

3) Shadow Box+Defense = 3 rounds

4) Sprint Back+Defense = 3x1min

5) Lunges+Bar = 3 rounds

6) Bag Push = 3x3 rounds

7) Bagwork = 3x5min
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2nd Gear : Day 23

Meal Plan:

6am : Protein Shake
8am : WHolemeal 2 slice and Green Apple
11am: Protein Shake
12pm: Grill Fish + Mix Vege
3pm : Tuna salad
6pm : Tandoori
9pm : Tuna Chili
12am: Protein Shake
1-6am: Plain Water

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PT Menu:

Warm-Up
1)JumpJack = 25
2)Blurpee = 25
3)Combo Defense = 3 min
4)Sprint Back = 1 min
+ Defense

Main Course:
1) Superset 1
- Lat Raise = 3x25
- Close Grip Pull up = 3x25
- Leg raise = 3x25

2) Superset 2
- Lat Raise = 25,50
- Lat pull down = 15,50
- abs crunch = 15,15

3) TOrso Twist = 3x15

4) Bag work = 15min

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Overall :

Todays workout still not utilising my legs, its give a chance for my ankle to fully recover, but still intense.

IM using jack3d for the first time today.ITs lemon flavour.Kind of lemon juice.so far its doesnt give me the feelin like i get when using oxylite.but of course it gonna help me to focus more in training.