six pack challenge

Started a 16 Week challenge to get six pack abs. go to for info on the program. Aside from the program, I also do Weighlifting, Brazilian Jiu Jitsu, and High Intensity Interval Training on the treadmill.

Sunday, January 27, 2008

end of January pic and update

Picture after the 16 week challenge 12-21-2007 :

Pics 1 month after Challenge 1-27-08:

I weigh around 157-158 so gained about 3 pounds in a month. Lost a little definition but gained in size. Been doing Arnel's HIIT method, his spartan exercises, and weight training at the gym. I have to drop down to 155 for a Jiu Jitsu competion in Febuary so we'll see how it goes. 3 pounds is not so hard to lose anymore since starting Arnel's program back in Sept. : )

Friday, December 21, 2007

16 week challenge summary

Week 1 September the beginning

Week 4 (left) , Week 8 (right)

Week 12 (left) , Week 16 (right)

Final Stats:
Age 35, 8% Bodyfat, 155lbs, waist 30 inches.

New goal: Bulking up by gaining another 3-7 pounds of muscle then getting cut and ripped for the summer : )

Sunday, December 16, 2007

End of Week 15

Almost done folks. Posting final results at the end of this week.

Monday, December 10, 2007

End of week 14

Getting closer and closer to the end of the challenge :) I'm sure everyone is working hard towards the finish line. I'm currently working on getting more cut by doing that extra interval training in on the treadmill. Also working on adding some mass by doing more weight training at the gym and eating more. So far, it is working well. It is a great how interval training is getting easier and easier as the weeks go by. My heart rate doesn't go up as much anymore.

Posting pics at the end of the challenge in a couple of weeks. Hopefully there is a dramatic change in abs and overall muscle mass & definition by then.

I've been looking at the other blogs and everyone is doing great! It is amazing how a simple change of lifestyle can transform our bodies in a short period of time. Great job guys!

Saturday, December 1, 2007

End of Week 13 pics

Still looks almost the same as week 11 except I noticed the abs stick out just a little more. Abs are not flexed in this pic. Also got a bit bulkier since I have been eating more. Gained 3 pounds since week 11, now at 153 again.

Sunday, November 18, 2007

End of Week 11 Pics

Jiu Jitsu bruises

abs flexed

Weight is down to 150lbs. Bruises healed up a bit and decided to post some pics. Noticed the body is more slender and less bulky. I think I might have lost some muscle mass but getting more cut. The added HIIT workouts plus Jiu Jitsu training is working wonders. 5 more weeks to go. Happy Thanksgiving to all!

This is the routine that has been working for me so far:

Sunday - Workout with weights at the gym followed by HIIT (treadmill)
Monday - Martial Arts (Jiu Jitsu includes 20-30 minutes of intense grappling so its also HIIT)
Tuesday - Resistance Training at home with some ab work
Wednesday - Marial Arts again with 20-30 minutes of intense grappling
Thursday - Resistance Training at home with ab work
Friday - Workout with weights at the gym followed by HIIT (treadmill)
Saturday - Rest, ahhhhh

Tuesday, November 13, 2007

End of Week 10

Body fat is still the same at 9.7% It is tough to lose those last 3-4% BF. Been doing more HIIT, 4x a week instead of 2-3x. Even though BF is still the same, i notice getting more cut which I think is because of added Jiu Jitsu. On my 3rd week of Jiu Jitsu which is putting a lot of bruises on my chest, arms and legs due to grappling. Thought about posting pics but the bruises are too ugly, it looks like I have a disease or something. The bruises look like large spots and lines. I look like a mix of a cheetah and a zebra. LOL. Anyway, i'll post pics when bruises go away. Only 6 more weeks to go.