Wednesday, September 3, 2008

June-July-Aug-Sept Update

I have been working out hard. I have been doing Arnel Ricafranca's "How to Build Muscle in 16 Weeks Or Less"as laid out at I am currently doing week 14, so I will be finished by Sept 21, 2008.

On Sept 22, 2008, I plan take up the "My 16 Weeks To Six Pack Abs Workout Program" as laid out at". Note that this is actually the second time I will do it. The first time I obtained great results, and I cant wait to see what is in store for me when I do it again after having put up some muscle.

This time around it will kind of the "Six Pack Abs Workout Program - RELOADED" as I will put into practice what I have learned from Arnel in the last year to do as well as I can.

will undergo knee surgery in Aug 2009 after a trip to Canada
will continue with Taekwondo (with the necessary adjustments and limitations)
will do two or three SPRINT triathlons from now to the surgery
will continue to have fun participating specially in open-sea meets and MTB challenges
will post progress pictures on Sept 22, 2008

PS last post for blog under the name -- The Six Pack Path
I am a 36 year-old Banking Software translator. I am from Costa Rica and have kept active in sports -Triathlon and Taekwondo -(at a very amateur level) - I basically enjoy participating more than competing!!! :-) Despite the exercise I get to do, I had never enjoyed six-pack abs... that is until I came accross Arnel´s

Monday, April 7, 2008

Quick April 2008 update

Charbel - green, Carlos - blue, Esteban - orange and I - yellow after a relay marathon yesterday April 6, 2008

David Mendoza - left, Percy Herrera - right and I after an Open Sea water competition in Punta Leona in the Pacific of Costa Rica last Saturday April 5, 2008.
I am now working hard to prepare for a June Mountain Bike Ride
Knee injury has not healed. Temporarily out of Taekwondo until after the Bike ride in June. Currently under medical supervision for knee rehab.

Thursday, February 7, 2008

Quick Update

Thank you all for your comments (d.phantom, kaiser_ryu, antonio2030, ivan -thanks for the vote too-, nathan lei hyde, x, Julian, Kay Dash, dean, and alan)

Alan, let me answer your question. The gut will eventually vanish and you will always be "tight" in the core (abs region); and like other parts of your body, flexing will help you make already-visible muscles wayyyyy more visible and bigger.
As for me, I´ve been super busy with:

1. Regular Tri training, Fight Club training and TKDO training

2. Helping with the organization of the Yin Yang Costa Rica Taekwondo Open 2008

3. Helping a little the United World Colleges Costa Rica Committee with the selection process for this year

4. Taking care of a recent knee injury (TKDO knee sprain + MTB bike fall last Sunday) on a 60 mile ride. I am now taking a one-week rest!! :-)
5. and work just started super busy this year.... hopefully the workload will go back to normal level soon... :-)

Life is going great and I shall be posting pictures of my progress by the end of February

Jonathan Loaiza (left), Charbel Montoya (right) and I (center)
I am first left-to-right in the front row.

Monday, January 21, 2008

Joined - Arnel's Six Pack Attack II

I just figured the networking is so good that I might just as well join in. I´ll the do the 12-week Fight Club program. Once again ready to get and give support along the way. Let´s be strong and train hard.

Monday, January 14, 2008

The Arms WorkOut is Working too!!!

The botton picture correspond to November 7, 2007. I started my Arms in Eruption Workout that week!! The picture at the top I took the last week of December 2007.

Leave me a comment!!!

Friday, January 11, 2008

The Arms WorkOut

The workout I have been using is below. I have adapted pictures and text from various places in the Internet.

I learned...
How Much ?
The amount of weight to be used should be based on a percentage of the maximum amount of weight that can be lifted one time, generally referred to as one repetition maximum (1RM). The maximum number of repetitions performed before fatigue prohibits the completion of an additional repetition is a function of the weight used, referred to as repetition maximum (RM), and reflects the intensity of the exercise. A weight load that produces fatigue on the third repetition is termed a three repetition maximum (3RM) and corresponds to approximately 95% of the weight that could be lifted for 1RM.

For maximum results athletes should train according to their genetic predisposition. An athlete with a greater proportion of slow twitch muscles would adapt better to an endurance training and a muscular endurance programme using more repetitions of a lighter weight. An athlete with a greater proportion of fast twitch muscles would benefit from sprint training and a muscular strength programme using fewer repetitions of a heavier weight.
Load - Repetition Relationship

The strength training zone requires you to use loads in the range of 60% to 100% of 1RM. The relationship of percentage loads to number of repetitions (rounded up) to failure are as follows:

60% - 17 reps
65% - 14 reps
70% - 12 reps
75% - 10 reps
80% - 8 reps This is where I do my training
85% - 6 reps
90% - 5 reps
95% - 3 reps
100% - 1 rep

How Many ?
The number of repetitions performed to fatigue is an important consideration in designing a strength training programme. The greatest strength gains appear to result from working with 4-6RM. Increasing this to 12-20RM favours the increase in muscle endurance and mass.
One set of 4-6RM performed 3 days a week is a typical strength training programme. The optimal number of sets of an exercise to develop muscle strength remains controversial. In a number of studies comparing multiple set programmes to produce greater strength gains than a single set, the majority of studies indicate that there is not a significant difference.
Handling heavy weights in the pursuit of strength will require a recovery of 3-5 minutes between sets, but only minimum recovery should be taken if strength endurance is the aim. The majority of athletic events are fast and dynamic, and therefore this quality must be reflected in the athlete's strength work.

Muscular strength is primarily developed when 8RM or less is used in a set. How much load you use depends upon what it is you wish to develop:

1RM to 3RM - neuromuscular strength
4RM to 6RM - maximum strength by stimulating muscle hypertrophy
6RM to 12RM - muscle size (hypertrophy) with moderate gains in strength (Fleck & Kraemer, 1996)
12RM to 20RM - muscle size and endurance

Training Systems
Simple Sets e.g. 3 x 8 with 70% - meaning three sets of eight repetitions with a weight of 70% of maximum for one repetition. This is the system that all novice lifters should work on, because the high number of repetitions enables the lifter to learn correct technique, and thereby reduce the risk of injury.

Pyramid System Here the load is increased and the repetitions are reduced (e.g. 100kg x10, 120kg x 5, 130kg x 4, 140kg x 3, 150kg x 2, 160kg x 1). Pyramid lifting is only for experienced lifters who have an established good technique.

Super Setting This consists of performing two or three exercises continuously, without rest in between sets, until all exercises have been performed. The normal 'between sets' rest is taken before the next circuit of exercises is commenced.