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.

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!!!

The Arms WorkOut

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





from
http://www.trulyhuge.com/strengthtrainingprograms.htm
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.

Final shot

Before & After IwantSixPackAbs.com Pictures

NOTE: Remember we -bloggers- love your comments!!

BEFORE STATS
Weight 75.8
KGBF 20.2%
AFTER STATS
Weight 72.5KG
BF 11.2%

A few words about me and my experience

I am a 36 year-old Banking Software translator from Costa Rica and have kept active in sports -Triathlon and Taekwondo -(at a very recreational level)-. I enjoy participating more than competing!!! :-) Despite the exercise I get to do, I had never enjoyed six-pack abs... that is until I came across Arnel´s http://www.iwantsixpackabs.com/

After these 16 weeks, I´ve come to understand that the three most important factors for the 16-week 6-Pack Abs Journey were [in order of importance]:
- Social support/ motivation
- Nutrition
- Exercise

My goal in week 1 was… [to have] A body to be proud of and confident. I simply wanted to have a masculine athletic physique and live a healthy life.

Arnel´s program definitely took me in the that direction.

As for motivation to do things as prescribed by Arnel, it all came down to how badly I wanted to achieve my goals. Dedication and commitment.

To all of that, I can now add that the motivation I get [to keep going] is also from people who are inspired by my story to "join" this lifestyle! or simply become better.

I learned great lessons from the group of challengers that accompanied me throughout the jorney, and recall..

Julian Nunez from Canada, who once said, "[These] 16 weeks are just ... to set us in the right state of mind for the challenge ahead, a never-ending one".
AND
Batman, who said, "EXACTLY, [THIS IS] A LIFESTYLE CHANGE!!!"
AND
JJeagle, who said, "...[this] is a new lifestyle change that I am starting to get used to that is why I am doing more than usual activity. Once a goal is reached, it will ease down a bit and I will just be doing a maintenance phase when it comes to training, but the eating lifestyle will remain the same."
AND
Steve, who said, "Training is King and Nutrition is Queen".

What we have done in the past 16 weeks is no fad, and it has taken US to a definite better quality life --It is higher state--

To end I’ll recap on motivational quotes I had posted on Nov/7 [which were pretty much my credo, and helped me all along.]:

"Pain is weakness leaving the body - and strength training is the antidote." - Unknown

"You've got to get up every morning with determination if you're going to go to bed with satisfaction." - Unknown

"Strength is magical; just a little bit more can mean the difference between success and failure." - Mike Berry

"Will you look back on life and say, "I wish I had," or "I'm glad I did"?" - Unknown

"The lazy never started and the weak died along the way." - Unknown

"Strength training is not about being the strongest; rather it is about being as strong as YOU can be." - Mike Berry

"People do not lack strength; they lack will." - Victor Hugo

"Training is King and Nutrition is Queen." - Steve from the Challente

"Train with the will to die." - Enson Inoue, aka Yamato Damashi (a mixed martial arts fighter)

"...in any fight it's the guy whose willing to die who´s gonna win ..." -- Al Paccino

THANK YOU ARNEL

Loyally yours,

Mauricio Segura

I will update with final challenge pictures soon

Here is a picture a friend of mine took at the beach early in December!!
I will update my picture with final challenge pictures in the next few days.


[Blog owner removed picture]

Progress up to Dec 04 2007

I figured it wouldnt make much sense posting recent pictures at this point (since next week is week 16). Then I think it would be better to just have the "after" picture in the end of next week. :-) I did come across some more "before" pictures.

[Blog owner removed picture]

... which you can compare with my Nov 2007 pictures:

[Blog owner removed picture]

Progress up to Nov 26 2007

I will post new progress pictures next week. I will be going to the beach over the weekend, I guess that will be a good moment to shoot some.

I have kept my diet, and continued with the Six-Pack Abs Challenge. I have added and arms workout -- which is working just fine --.

I am currently doing week 14 of Arnels workouts.... It is real hard. I am doing my pullups with 10 lbs, pushups with 35 lbs and squats with 35 lbs in the backpack and holding a disk of 25 additional lbs.

I am enjoying every second of it.

Progress up to Nov 12 2007

My stats are below
My goal now 6/7% BF, and fuller arms and traps!!! wish me luck!!

[Blog owner removed picture]

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Biceps/Triceps have gained 1.5 centimeters in the past 3 weeks :-)

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Weight

Wk0 75.8KG

Wk12 69.5

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Lean Weight

Wk0 60.49KG

Wk12 61.85

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Fat Weight

Wk0 15.31KG

Wk12 7.65

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Body Fat %

Wk0 20.2%

Wk12 11.0%

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BMI

Wk0 25.3

Wk12 22.3

Progress up to Oct 29 2007

Click image to enlarge

Progress up to Oct 22 2007

Progress up to Oct 19 2007

Progress up to Oct 16 2007

Latest stats

Weight
Wk0 75.8KG
Wk9 69.0

Lean Weight
Wk0 60.49KG
Wk9 60.252

Fat Weight
Wk0 15.31KG
Wk9 8.48

Body Fat %
Wk0 20.2%
Wk9 12.3

BMI
Wk0 25.3
Wk 23.1

Progress up to Oct 08 2007

Progress up to Oct 2, 2007

Actually this are my Stats so far:

Weight
Wk0 75.8KG
Wk2 73.6
Wk4 71.0
Wk6 70.0


Lean Weight
Wk0 60.49KG
Wk2 60.2
Wk4 61.2
Wk6 61.18

Fat Weight
Wk0 15.31KG
Wk2 13.30
Wk4 9.70
Wk6 8.82

Body Fat %
Wk0 20.2%
Wk2 18.1
Wk4 13.7
Wk6 12.6

BMI
Wk0 25.3
Wk2 24.6
Wk4 24.4
Wk6

I´ve stuck with the eating plan with minor adjustments. Done the interval (mostly in running and swimming) and strength training as recommended on top or regular practice of Taekwondo and triathlon training (which I do for fun)

Oct 08 2007 START

START OF JOURNEY- BLOG

Today I started putting this blog together in an aim to share with other six-pack challenge members who are following Arnel Ricafranca´s valuable guidelines.