Project M ( Day 1)

Meal Plan:

6am : Protein Shake+Wholemeal Bread+eggs
12pm: Grill Fish+Mix Vege
3pm : Chicken salad+tofu
6pm : Roasted Chicken
9pm : Tuna in can
12am: Protein Shake
1-6am: Plain Water

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Workout Plan:

Stretch (5min)

1) 10min Upright Bike

Tension Level

1-1min 5-1min
2-1min 4-1min
3-1min 3-1min
4-1min 2-1min
5-1min 1-1min

2) Incline Chest Press + Plate 35lbs on stability ball

2x15,15,30

3) Interval : 3min Run @ 9km/hour

4) Step board push up

3x15

5) Interval : 3min Run @ 10km/hour

6) Decline Press + plates 25lbs

3x15

7) Interval : 3min Run @ 12km/hour = 1min
@ 6km = 1min 30sec
@ 9km = 30sec

8) Tune up with Conditioning Bar
Supersets
- Bicep curl = 3x15
- Reverse Curl = 3x15
- Shoulder Press = 3x15
- Rear Press = 3x15

9) Decline abs crunch = 3x25,20,25

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Overview:

Project Mplified is something really interesting, i would say its new level of training compare to previous routine i had.After 3 month away from High Intensity Training, i throw up almost 5 times yesterday.thats a lots!!!! but make me feel better bcoz at least i know where i am right now.

Interm of stamina, i believe im better then iam last 3 month, agility need to be polish again since maybe im bit rusty right now but no worries ill be on game again in no time.strenght, i feel relieved after yesterday light weight, arm feel fine and sometimes it feel funny becouse as per doctor the arm muscle slide on the titanium plate instead of the bone,and im gonna feel it all the way untill the plate is taken out.

I feel more focus and need to deploy more concentration in controling my breath and heartbeat thru the routine.so far i think i feel good on Day 1.Thanks again to my arms and legs to make me feel the excitement pumping the iron again!!!! feel so blessed.

New target in 3 month......8 packs baby!!!! This coming summer gonna be crazy awesome!!!!!!