L3F Kettlebell Sport Diet! By: Coach Timothy Ayson (www.timayson,com)

Burn fat, Build muscle at the same time with this Diet plan from Coach Tim Ayson.

Coach Tim Ayson  The Definition of Kettlebell lifting here in the Philippines produced Elite Athletes through the L3F system (Level 3 System). One of the founders of the FKC (Filipino Kettlebell Club). turning ordinary into extraordinary. Training under coach Tim unleashed the beast mode inside of me. 400 burpees baby! Without Coach Tim/L3F it's chest and arms all damn day for me.. all damn day. It's a place where i developed my mental toughness. Training with my fellow L3F athletes is such a blessing. Good company , intense training and the most important thing..RESULTS!. it's been awhile since i last step foot on that 
gym. I'll be back.  Anyways here the link for the L3F Diet Designed by Coach Tim Ayson! Lower your body fat %, Build Muscle and increase performance.

http://issuu.com/timothykielayson/docs/l3f_kettlebell_diet/1 (L3F DIET by: Tim Ayson)

http://www.facebook.com/FilipinoKettlebells ( Facebook page of the FKC Filipino Kettlebell Club )

http://timayson.com/ ( L3F Kettlebell GYM Official Page )


Happy Training! And may the odds be ever in your favor!.

Workout Log!

Monday is squat day! Hassle talagang mag train ng legs, pero no choice.  there's a saying that goes "If your not Squatting! You ain't training" Leg press for squat? I don't think so.

Personal Info: 23 Years old  143 Weight /  5'11 Height


Current lifts

Squat: 230
Deadlift 290
Bench 160
Clean & Press 120

Short Term Goal
Squat: 250
Deadlift 300
Bench 180
Clean & Press 150 (above bodyweight)

Current Program:

Monday: Squat 5x3x1 , Bench 5x3x1, Chin ups 5x5 (45mins)
Tuesday:  10,9,8,7,6,5,4,3,2,1 Burpees level 2 / V-ups
Wednesday: Deadlift 1x5, Clean & Press 3x5, Barbell Rows 3x5 (40mins)
Thursday: 50 Burpees lvl 2, Db Thrusters 3x15
Friday: Squat 3x5, Bench 3x5, Chin ups 5x5,
Sat & Sun: 50 Burpees level 2

If you can notice that i always do BURPEES on my rest days is that im trying to lower my body fat percentage, right now i have 11% BF%
I don't do Jogging/running because for me its toooo HASSLE and That's too mainstream! LOL  Burpees nalang LOL.

Intense!!! Take note. By saying intensity its not 2-3hours in the GYM its what you do that makes it INTENSE.

example: Guy A Squating 320 Pounds 1 rep max THATS INTENSE!
              Guy B Bicep Curiling  20 pound DB for 20 reps for 3 sets NOT INTENSE!


Guys! i urge you to become Physically active. Sabi nga ni Socrates "No citizen has a right to be an amateur in the matter of physical training…what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. "– Socrates

I believe we are all warriors! No excuses! STRIVE for excellence in everything that you do. Make the right choice! because the right choice is always the hard one!. 

After an intense weekdays from work / strength/conditioning & mma training 

usually at weekends when im still bored.. i do some depus*iefycation.  here's some ex of the ff. 

(Indoor Circuit No rest ) 

20 Burpees w/ push up

20 High Knees

20 Push ups

20 Jump Squats

20 V-ups

20 Mountain Climbers

20 Push ups

Jumping Jack Flash ( saw this one on the web )

50 Jumping jacks

45 Body Squat

40 Jumping jacks

35 Push ups

30 Jumping jacks

25 knee to chest Tuck jumps

20 Jumping jacks

15 Burpees w/ push up

10 Jumping jacks

5 Burpees w/ Push up

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

4 minutes of hell w/ DB thruster

*grab a pair of dbs then go! 20secs then rest for 10 secs. for 4 minutes

I''m inspired by my Kettlebell Coach Timothy Ayson on doing these kind of workouts.

He showed the Meaning of Mental Toughness to never give up, don't quit, leave your EGO at the door, don't be a pussie and to have

the balls to push harder. I'm applying this "Mental Toughness" on every aspect of my life

at work,home & training. challenging myself ; setting new goals. It's not about being cool.

It's about how bad you want it.