30 day challenge: Day 5 and 6

Day 5

(By the way- I wrote this yesterday and thought I posted but made a mistake... ok so almost perfect :) )

Friday- end of the week and it seems that everything piled up-- I was hungrier than ever... have no idea why, but I was ready to start after a long rest day the day before.

I went to the gym and had a full upper body day.

I started with :
1) Decline machine press: 4 sets of 15
2) Shoulders: Military barbell press : 4 sets of 15

3) Lat pull down: 4 sets of 15
4)Chest/ Pec Flys : 4 sets of 15

Abs: planks, sit-ups (3 sets of each)

Nutrition:
BF: Eggs and toast
Protein shake before and after my work-out

Lunch: Turkey Burger!

Dinner: Had Turkey with veggies- orange juice 

Cardio: played indoor soccer (Westcovina Dreams) 

Indoor soccer: "best cardio ever!" true quote by Sebastian Marroquin :)

Today: day 6

woke up early- which was rather difficult (being a Saturday and all...)

Jogged for 20 minutes (very light at 5 and 6 speed levels)

Finished my workout with some lateral and front raises (10 lbs) 

Feel good! 

Rest day!

Tomorrow is our universal rest day.  Take advantage of the time off- don't even think about exercising (if you have been keeping up with the 30 day challenge.  If you have been working, busy...etc and usually go jogging- hiking- to the beach--and all that fun stuff- by all means, don't stop now!) Be mindful of what you eat- its fun Sunday not fat Sunday :)  

*I suggest that you eat a normal breakfast and lunch and you eat something delicious for dinner (what you want- don't count calories, don't worry about dressings, bread type "Just don't do it!"- if you like it and is a normal portion- then eat it.  (some people love breakfast- so the message is- to eat two semi healthy meals and go all out for the third one- no matter which one).

Congratulations! you made it through the first week!!!!!!!! Don't down play it- it was a task and you should be proud of yourself! - and now we are getting in the groove of things, we are getting familiar with waking up at a certain time, working out at a certain time of day, and you are ready for the week to come.  

Next week the focus is going to be Balance and full body exercises (these are specific exercises that target multiple muscles at once: instead of biceps and then squats- we are going to do a continues exercise where we target both either at the same time or one-after-the other.  This allows you to be more efficient, recruit more muscles at once, and thus waste more calories in less time!)

*We will also focus on muscle growth- meaning that the weight will be at 80% of your max (for example- if you can lift 100 lbs only one time: then your muscle growth weight max for that exercise should be 80lbs)

The reps are also going to be between 8-and-10 (so if you can only lift 7 reps- then the weight is too heavy- if you are lifting 11 or more- then the weight is too light and you should add more. Easy enough right?

I will make it a point to post more videos- these new videos will say 2nd week on them- so that you know exactly what to do on a given day.

Good job so far peps! have a great day in the neighborhood tomorrow and let's get pumped for Monday!!!!

Dr. Sebastian