Project M : Day 14 : Total Body Blast H.I.T

Meal Plan :

MEAL 1: 7AM-7 EGGS (1 WITH YOKE, 6 WITHOUT)-2 slice whole wheat bread-2 SCOOP SHAKE

MEAL2: 10AM-1 TBSP NATURAL PEANUT BUTTER-2 SLICES 100% WHOLE WHEAT BREAD-8 TO 10 STRAWBERRIES

MEAL3: 1PM-5 OZ CHICKEN BREAST-6 OZ SWEET POTATO-1 CUP BROCCOLI-1.5 TEASPOON OLIVE OIL.

MEAL 4:-5 OZ CHICKEN BREAST-1 CUP BROWN RICE-3 CUPS SPINACH-2 SCOOPS SHAKE

MEAL 5:-5 OZ TILAPIA OR WHITE FISH-1/3 CUP BROWN RICE-1 CUP STEAMED MIXED VEGETABLES

Intraworkout : Size-On

MEAL 6: POST WORKOUT- 2 SCOOP SHAKE- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

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Menu:

TOTAL BODY BLAST! H.I.T

1) THE ULTIMATE WARM UPS;
-JUMPING JACKS 3 X 25,15,
-10-HIGH JUMPS 3 X 25,15,10
-BLURPEE 3 X 25,15,10
-SQUAT JUMPS 3 X 25,15,10
-BOX JUMPS 3 X 15, 10, 5

2) Push Ups
-PUSH UPS WIDE GRIP 3 X 15,10,5
-PUSH UPS PEC PUSH 3 X 15,10,5
-PUSH UPS CLOSED GRIP 3 X 15,10,5

3) Supersets: - DB BENT OVER ROW 4 X 12- DB CURL 3 X 10

4) LOG RAISE N WALK 1 ROUND

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Overview:

Hav you ever warmup and feel like want to throw out?i have!!! ya on my 1st time dong the PT, and i think nowi shud be ok, but yesterday its feel different.its not like i want to throw out, but it feel like my legs is burning.unspeakable pain to be endure.of course frm last the box squats.huhuhu even i knowthe trick (keep jumping fwd and back like a spring coil) the pain ableto tell my brain dont jump like a monkey.

its cardio blast, and we still focus to pack my muscle with power.and since i did total body blast ,its tear every least of my muscle, the final session is tocarry the log for 3 round, im not able to pull it off.i try every trick dat i know,like imagine im carrying the girl i like or thinking this is my last resort.i just cant pull it up onto my shoulder.demn!!! being able to bring for 1st time n 2nd time really put big stress on both legs, they were shaking when i try to lift it.i really need to powerup my legs too.

what we work today can only be seen in next 2-3 weeks,just keep focus ontraining and diet.we ll be there in no time, believe me :-)

Project M : Day 13 : Muscle Building Phase 2 : Total Body Blast

Meal Plan:

MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-2 slice whole wheat bread
-2 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES
Meal Plan :

MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE

MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

Intraworkout : Size-On

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER


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Menu :

TOTAL BODY BLAST!
-PUSH & PULL-

A)STRENGTH TRAINING VOL. 1

1) ULTIMATE WARMUPS OF;
-JUMPING JACKS @ 25 REPS
-HIGH JUMPS @ 25 REPS
-BLURPEE @ 15 REPS
-SQUAT JUMP @ 25 REPS
- PUSH UPS @ 15 SECS.

2)BENT OVER ROW @ 8 X 12 REPS
- (1ST INTERVAL REST OF 4 X 40SEC, 30SEC, 20SEC, 10SEC)
- (2ND INTERVAL REST OF 4 X10SEC, 20SEC, 30SEC, 40SEC)

3)BICEPS ROW PULL @ 8 X 12 REPS
- (1ST INTERVAL REST OF 4 X 40SEC, 30SEC, 20SEC, 10SEC)
- (2ND INTERVAL REST OF 4 X10SEC, 20SEC, 30SEC, 40SEC)

4)STANDING BB PRESS @ 6 X 12,12,12,10,10,8 REPS
- (INTERVAL REST OF 6 X 40SECS-10SECS)

5) -STANDING BB REAR PRESS @ 6 X 12,12,12,10,10,8 REPS
-(INTERVAL REST OF 6 X 40SECS-10SECS)

6) -PULL UPS @ 4 X 12 REPS

7) -FLAT BENCH PRESS @ 4 X 12REPS

8) -BARBELL SQUATS @ 4 X 12, 12, , 10, 12

9) -TYRE FLIP 3 ROUNDS.

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Overview:

Total body blast, yeahhh this one really blast off, feel really tight on my chest tricep and bicep.
im still working on with breathing, but after few rounds i get tired and burning all over
and i can control my breathing anymore.

the diet working out and suprisingly i just lost another inch for my waist so im size 32 now.
what an achievement.i shud watch out where i step my legs and make sure if i jump i put
equal momentum on both legs to avoid crams.

im still practicing my pull up hopefully we can pump the strenght in next 3-4 weeks,
power up!!!!