I still have very fond memories of this day as it really did symbolize a major turning point of my life. I felt an enormous sense of pride for the first time in a long time because I set a goal…and actually followed through!

If you’d like to read further about how I was feeling on this day my original Day 84 Blog Post says it all!

The “Positive Pressure” Is On!

To be honest I have no time to reminisce right now because I am deep into M4 and the stakes are higher than they have ever been. I now have exactly 51 days left of M4 to carve out a genuine sixer that I have been obsessing about for the last 7 years!

To add even more “positive pressure” Tom Venuto, the Master Shredder himself will be testing my pain tolerance level in a major way on Day 500 in his gym in New Jersey!

“Stacking up” in this workout with Tom is THE major driving force of my life right now. I spend every waking hour visualizing (and nailing!) this workout with Tom right down to the finest detail!

Shredder Pressure!

If this is not enough “positive pressure” my fellow Hardcore Shredders from the Shredder Council and I will also be meeting up in New York for our own Judgment Day Training Session and Summit Meeting!

What A Pressure Cooker!

The truth is I wouldn’t have it any other way, as this type of “positive pressure” has been the major factor in any success I’ve had since I started this journey 449 days ago.

P.S. In keeping with this “positive pressure” theme my shirt will stay off for the next 51 days. Rain, hail or shine I will hold my midsection accountable every single day from here on out!

P.S.S. Guess what!? Tomorrow is my birthday, and I just got confirmation that I will receive THE coolest birthday present you could ever imagine! Can you guess what it is?

Day 38 of 84

Nutrition: My meal plan was spot on today.

Training: My first rest day from training in 9 days, and boy did I need it!

============================================

*Important:

Feel free to use this plan as a template that you can follow. However, this plan is is based on my own personal experience over 3 physique transformation missions. In other words, what works for me may not work for you in the same way.

Success in this game requires research, individual design, real-world testing, monitoring results and making adjustments when necessary. This is your responsibility, no one else can do it for you. However, if you’d like to research further the exact programs I have used (over my first 3 Missions) and will use for M4 Shred you can do so at the links below.

M4 Shred Components: Click each link to learn more.

1) Fat Burning: 16 Principles of BFFM: nutrition, mindset and cardio.

2) Weight Training: Metabolic Surge: 36 Day Rapid Fat Loss System.

3) Six-Pack Training: Flatten Your Abs: 7-Level Training System.

============================================

>

We will focus on the single daily actions that produce results.

We will “burn our bridges” and not look back.

We will never surrender.

We will focus on the single daily actions that produce results.

We will “burn our bridges” and not look back.

We will never surrender.

Day 36 of 84

Nutrition: My meal plan was spot on today.

Training: I got in a fasted HIIT Cardio morning workout again hitting the all-important last 2 minutes at 16km/h on the last cycle. I then backed up with Hybrid Cardio and Abs in the evening running 3 km and doing 10 minutes on the bike maintaining a heart rate above 150 bpm, with ab training sandwiched between the two.

============================================

*Important:

Feel free to use this plan as a template that you can follow. However, this plan is is based on my own personal experience over 3 physique transformation missions. In other words, what works for me may not work for you in the same way.

Success in this game requires research, individual design, real-world testing, monitoring results and making adjustments when necessary. This is your responsibility, no one else can do it for you. However, if you’d like to research further the exact programs I have used (over my first 3 Missions) and will use for M4 Shred you can do so at the links below.

M4 Shred Components: Click each link to learn more.

1) Fat Burning: 16 Principles of BFFM: nutrition, mindset and cardio.

2) Weight Training: Metabolic Surge: 36 Day Rapid Fat Loss System.

3) Six-Pack Training: Flatten Your Abs: 7-Level Training System.

============================================

We will focus on the single daily actions that produce results.

We will “burn our bridges” and not look back.

We will never surrender.

Today was a great day at the “office”, my nutrition plan was on target and I got in a great Lactic Acid workout tonight.

P.S. As I again had a very hectic day at work today I will be updating Shredder Sunday News tomorrow. There is so much great news that I also want to make sure I include all the awesome videos, podcasts and milestones. It’s gonna be a “bumper edition”!

Day 35 of 84

Nutrition: My meal plan was spot on today.

Training: I went massive on Light/Heavy Lactic Acid Training today hitting chest (pushups/barbell bench press), back (lat pulldowns/deadlifts), biceps (incline curls/preacher curls) and calves (seated calf raises). This training technique is intense due to the 20 second rest periods, and will destroy you when done faithfully.

P.S. Yesterday, I got in a steady state cardio workout yesterday which included a 2km run and 10 minute bike ride on the back of 30 wide grip pull-ups (8, 5, 5, 4, 4, 4) and pushups (38, 20, 16, 15, 11). Both bodyweight exercises were completed with 90 seconds rest. I did this yesterday on my “rest day” because I knew today was gonna be busy.

P.S.S. I have not made a push-up video recently because I sold my “old” camera under the assumption my new camera could do video. It can, but with no audio! However, I’m considering buying a “real” video camera soon. If you have any tips for a decent quality video camera I’d love to hear from you!

============================================

*Important:

Feel free to use this plan as a template that you can follow. However, this plan is is based on my own personal experience over 3 physique transformation missions. In other words, what works for me may not work for you in the same way.

Success in this game requires research, individual design, real-world testing, monitoring results and making adjustments when necessary. This is your responsibility, no one else can do it for you. However, if you’d like to research further the exact programs I have used (over my first 3 Missions) and will use for M4 Shred you can do so at the links below.

M4 Shred Components: Click each link to learn more.

1) Fat Burning: 16 Principles of BFFM: nutrition, mindset and cardio.

2) Weight Training: Metabolic Surge: 36 Day Rapid Fat Loss System.

3) Six-Pack Training: Flatten Your Abs: 7-Level Training System.

============================================

We will focus on the single daily actions that produce results.

We will “burn our bridges” and not look back.

We will never surrender.

We will focus on the single daily actions that produce results.

We will “burn our bridges” and not look back.

We will never surrender.

When I woke up this morning I was greeted by a massive hit of DOMS (Delayed Onset Muscle Soreness) in my quads and hammies.

No doubt this DOMS effect (a good thing) was a result of my increased intensity FLCT (Fat Loss Circuit Training) Lower Body workout 2 days ago. When you couple this with 20 sets of “rest period skipping” for 40 seconds each your thighs, hammies and calves really do get an awesome workout.

P.S. I have a cool idea for tomorrow’s Shredder Sunday Episode. I will discuss a realization that I have made about why I am able to stick to my nutrition plan throughout each day (and weekend!).

P.S.S. I hit a blog visitor milestone today! According to Clustr Maps I have now had 200,575 visits from 165 countries since I started tracking this back in March 2007. Here is the screenshot below (If you look closely you can see the 200,575 figure highlighted).

N.B. I forgot to re-upload this video 2 days as a part of my RTP Time Machine Video Series so I thought I’d make amends today.

Here is my second ever YouTube Video from Day 77, January 24, 2007. This vid was the first I recorded with my new computer so I made my first “fancy” intro!

M4 Shred: Day 33 of 84

Nutrition: My meal plan was spot on today.

Training: I got in a semi-fasted HIIT Cardio workout (again hitting the all-important last 2 minutes at 16km/h on the last cycle) while in the midst of major lower body muscle soreness. Needless to say I was completely hammered after this, so much so that it took major focus to also get in my ab workout as well!

============================================

*Important:

Feel free to use this plan as a template that you can follow. However, this plan is is based on my own personal experience over 3 physique transformation missions. In other words, what works for me may not work for you in the same way.

Success in this game requires research, individual design, real-world testing, monitoring results and making adjustments when necessary. This is your responsibility, no one else can do it for you. However, if you’d like to research further the exact programs I have used (over my first 3 Missions) and will use for M4 Shred you can do so at the links below.

M4 Shred Components: Click each link to learn more.

1) Fat Burning: 16 Principles of BFFM: nutrition, mindset and cardio.

2) Weight Training: Metabolic Surge: 36 Day Rapid Fat Loss System.

3) Six-Pack Training: Flatten Your Abs: 7-Level Training System.

============================================

/>

We will focus on the single daily actions that produce results.

We will “burn our bridges” and not look back.

We will never surrender.

Rather than dwell on this I made sure I still got in a mild “skipping shred” once I got home, however it is so cold at the moment (about 2 Degrees) I didn’t last long outside. In light of this I have scheduled a “double shred” tomorrow to get in my required caloric expenditure for the week.

P.S. I apologize for my lack of comments on my fellow Shredder‘s blogs in the last 2 days. Things have been very hectic with work recently, however I have pledged to myself to be firing on all cylinders from here on out until the end of Mission 4.

Day 32 of 84

Nutrition: My meal plan was spot on today.

Training: I got in a HIIT Cardio workout hitting the all-important last 2 minutes at 16km/h on the last cycle…Yay!

============================================

*Important:

Feel free to use this plan as a template that you can follow. However, this plan is is based on my own personal experience over 3 physique transformation missions. In other words, what works for me may not work for you in the same way.

Success in this game requires research, individual design, real-world testing, monitoring results and making adjustments when necessary. This is your responsibility, no one else can do it for you. However, if you’d like to research further the exact programs I have used (over my first 3 Missions) and will use for M4 Shred you can do so at the links below.

M4 Shred Components: Click each link to learn more.

1) Fat Burning: 16 Principles of BFFM: nutrition, mindset and cardio.

2) Weight Training: Metabolic Surge: 36 Day Rapid Fat Loss System.

3) Six-Pack Training: Flatten Your Abs: 7-Level Training System.

============================================

We will focus on the single daily actions that produce results.

We will “burn our bridges” and not look back.

We will never surrender.

div>