Week
Nine Results
Weight
Now:
182 pounds
Waist:
36" -9"
since start
Hi
Guys
How’s everyone been doing so far? I’m quite well, I woke up very tender
today, and just got a phone call from Chris saying that we’ve got triceps
and hamstrings from 12-2 (my work union are forcing me to not turn up for
some stupid reason), so might as well make the most of it.
I’ve tried to lean up a little more whilst adding some muscle mass this
week. It’s getting a little harder to do both. Week 9 overall has gone
very well, I was using the gym whenever possible, and my food intake was
very good. As I said last week, I stuck to that meal plan, but I consumed
more water (typically 1L during training, and another 1.5L throughout the
day). My typical workouts for this week were based around free weights using
benches and the much feared – Swiss Ball!!! This seemingly harmless space
hopper without handles gave me a serious ab workout I’ll not soon forget!
Whilst I was performing sets on it such as dumbbell flies for my chest, I
found I was using my abs to keep balanced. It was difficult to complete sets
on the Swiss ball, but I got there. I’ve been really happy using it
(although a bit embarrassed when I nearly fall off ha-ha).
Two things that I’ve wanted to say for a while are; my progress has been
slow but steady. If I had wonderful genetics like some of the super lean
people I see at the gym who are always eating things like chocolate and
sweets, even when training, I’d look like them too by now. I don’t. I
want to show everyone that we’re the underdogs, and we can do it. I’m
sure you all know what I’m talking about; men and women like me. Smallest
treats are the biggest sins. Bully for all those who can eat what they want
and maintain a body fat of 10%. I can’t, but I’ve tried my best to show
you that giving up hope isn’t an option either. When I was following
Justin’s progress up to week 6, I thought after 6 weeks… ‘I’ve just
wasted all this time watching him get firmer and leaner, what the heck have
I been doing??’. Are you one
of those people too? At the end of the day, I’m doing this for myself, and
I hope I can inspire people, who are out of shape, that we can all do it
too.
The second thing I wanted to mention was, I’m about to start week 10, and
I haven’t had a single sports injury, at worst, just some DOMS which
isn’t an issue anymore, because I stretch before and after each session
spending 15 minutes cooling down with some light cardio and stretching. If
you maintain good form for everything, even the easiest of exercises, your
body will love you for it. Not only that, but you’ll be strengthening your
core muscles a lot of the time too.
SPN have emailed me a new schedule for my routine that involves a lot of
supersets. I’ll elaborate more with you for week 10, and give you my
honest feedback as always on how I found things. My diet will again, be week
8’s, and I’ll keep my water intake high too.
Success isn’t a destination, it's a journey. I remind myself of that line
whenever I’m about to give up on anything, especially HIIT.
How I take that journey is my hands.
Keep well, keep fit, and keep me posted.
Adam
Next
Update Tuesday March 21st
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Adam
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