Workout Log: Xavi

how is things going xavi

staying strong i hope

SubZero wrote:

how is things going xavi

staying strong i hope

Of course mate...always strong

However, having some dificulties on having time for HIIT ...

Hey hey mates, how r u guys doing??

Hope you didn't quit

This forum has been really calm lately!


I'm still here...working to have my dream body...it's a tough job...but someone's got to do it


COME ON.....LET'S SHAKE THINS A LITTLE AROUND HERE!!!

Good stuff mate, don't worry i'm still here!

Fitness is a drug, i am addicted - i will ALWAYS be here! haha.

How have you progressed so far?

Keep up the hard work mate,

Sean

Xavi, when are you posting a new pciture? Been a long time.

Sean, I'm progressing really good...not very accurate on the healthy food "theme", but getting better...I'm feeling stronger and everybody is noticing that

DavidOlson wrote:

Xavi, when are you posting a new pciture? Been a long time.

David, I'll be posting a new picture at the end of this month...end of 16 weeks workout

Hey, rememeber me???

As promised...I'm posting some pictures now that I finished 16 weeks challenge!!



IMPORTANT:
I was unable to do the routine 100% correct, mainly on the HIIT stuff, because it was on the same days as my Futsal practices, and as I practice very lately it was impossible for me to do both things. I'm not also the best example relating to "food issues", because mainly on my weekends I use to eat some junk food and drink alcool with my friends.

After this, I have to say to all the newcomers, that THIS STUFF WORKS!!! Do the routine 100% correct and you will be proudly surprised with your results!!

I'm perfectly aware of that, I'm VERY HAPPY with my results so far, even if I didn't do it correctly!

However, I will not stop here...once you get to this point, you get "addicted" on being STRONGER and HEALTHIER, and at this forum you will find lots of people who can help you, including me, that will try to help all the newcomers in what I can!

Now...the pictures:

FATSO 1st Week Bastard




THE IMPROVED 16 WEEK VERSION OF MYSELF

Very good progress! Wow. Which program are you planning on doing next?

(I have trouble being strict with the diet too. I just love donuts too much)

Excellent results there man, keep us posted on what your next routine is gonna be

DavidOlson wrote:

Very good progress! Wow. Which program are you planning on doing next?

(I have trouble being strict with the diet too. I just love donuts too much)

Hi David!!

On your "donuts" issue...what I can tell you is that you choose a "donut day"...as I say...there's no good thing on doing exercise...if you start feeling miserable...right??

On the other hand...if you are here...it's because you don't feel good now, right?

Be prepared to do some sacrifices, and the results will make you feel proud

So...choose a day where you don't care too much about your diet..I'll say...maybe Saturday...because it's when you use to hang out with you friends..have some drinks and stuff...so..it can be a day to let go your diet a little bit, right?

But on the other 6 days of the week....eat clean and every 2h!!It's a good compromise and will help you a lot on achieving your goal!

Steve wrote:

Excellent results there man, keep us posted on what your next routine is gonna be

Thanks mate!!

Tomorrow I'll get to gym!

I will be doing Jason Ferrugia's Muscle Gaining Secrets routines, starting with the "Begginer Blast Off", that consists in twice a week on the gym, doing mainly Squats, Military Press, Chin Ups, Deadlift, Bench Press's and Dumbell Row's!

On the other day's I will be doing HIIT/Tabatta/Running exercices

Let the new journey begin

Hello once again, mates

As I told you guys, I was going to sart doing a new program...on strenght gaining

On half way of the first phase...here goes the records:

Squat:
1st week(MAX) - 50kg x 5reps
4th week(MAX) - 60kg x 5reps (10kg improvement in 4 weeks )

Barbell Military Press:
1st week(MAX) - 30kg x 5reps
4th week(MAX) - 37,5kg x 5reps (7,5kg improvement in 4 weeks )

Chin Up:
1st week - 14 reps
4th week - 17 reps

Deadlift:
1st week - 30kg x 5reps
4th week - 50kg x 5reps (20kg improvement in 4 weeks )

Bench Press:
1st week - 50kg x 5reps
4th week - 66kg x 5reps (16kg improvement in 4 weeks )

1 arm Dumbbell Row:
1st week - 18kg x 5reps
4th week - 26kg x 5reps (8kg improvement )

Hey man, excellent post. Sounds like a very good workout. How have you're results been. It's good to see someone else is still bending metal. Good Job mate

Lets keep this forum alive, spread the word!
Steve

Awesome gains there my friend! Very Very impressive!

Looks like a variation of Starting Strength by Mark Rippletoe, am i right?

Keep it up, and keep the updates coming!

Sean

Yea you absolutely right, really excellent progress. Keep it up champ!

Steve

Thanks Sean and Steve

The program, is called:

Begginer Blast Off, and it's by Jason Ferrugia!

I'm changing it in 2 weeks from now...to a new one...got to keep improving

Hello everybody!!

Still getting stronger, I hope!

I've just finished Beginner Blastt Off(8 week program), and here are my final results:

SQUAT
1st week - 50kgs(110lbs) x 5 reps
8th week - 74kgs(163lbs) x 5 reps

24kgs(53lbs) more!


BARBELL MILITARY PRESS
1st week - 30kgs(66lbs) x 5 reps
8th week - 44kgs(97lbs) x 4 reps (that 5th rep insisted of not going up )

14kgs(30lbs) more!


CHIN UP
1st week - 4+3+4+3 reps
8th week - 5+5+5+5 reps

6 reps more!


DEADLIFT
1st week - 30kgs(66lbs) x 5 reps
8th week - 62kg(136lbs) x 5 reps

32kgs(70lbs) more!!!


BENCH PRESS
1st week - 50kgs(110lbs) x 5 reps
8th week - 70kgs(154lbs) x 3 reps (had no spotter this day, so played for safety and didn't try the 2 final reps)

20kgs(44lbs) more!

1 ARM DUMBBELL ROW
1st week - 18kgs(39lbs) x 5 reps
8th week - 30kgs(66lbs) x 5 reps

12kgs(27lbs) more!

Going to a new stage now... MAXIMUM MASS(26 week program)

OMG Man those gains are awesome well done! Just shows that with hard work and dedication you can do it!

How did you find the 8 weeks?

Sean Ryan wrote:

OMG Man those gains are awesome well done! Just shows that with hard work and dedication you can do it!

How did you find the 8 weeks?

Thanks, Sean

Man...this is a very "easy" to follow program, and this 8 weeks only take you 2 days a week...around 1 hour each training session...so....4h a week

Now, this new one...takes you 3x a week...and also around 1h each session...!

I will use rest days for Cardio/HIIT

August ended....so it's time to it the gym hard again!

I'll post my progress

Allright man! thats good news! I've been a little inactive again lately, but its time to continue my muscle building plan. I hope to hear again from you soon bro!