Today was a cardio only day. I didn't feel like doing anothe PACE workout, so I ran 2 miles on the treadmill as fast as I could go. I managed to hit the 2 mile mark at 17:48. My heart was racing and sweat was pouring off of me. It was an awesome cardio session that got my metabolism kick started for the day.
I had yet another long meeting today, but it was extremely productive. I enjoyed the time with my staff and we really worked hard on their new goals for the rest of the year. I like the coaching aspect of my job alot.
I stuck to my plan today. I believe that I need to stick to the plan very closely. I know I will be tempted to not bulk when the time comes because I know it will increase my body fat percentage, but I'm going to trust my instincts and do the plan the way it is laid out.
Accountability Log:
| Week Begins 5/11/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | HC | LC | LC | LC | HC | LC | LC |
| M1 * | 5:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 5:30 a.m. |
| M2 * | 8:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 8:30 a.m. |
| M3 * | 11:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 11:30 a.m. |
| M4 * | 2:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 2:30 p.m. |
| M5 * | 5:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 5:30 p.m. |
| M6 * | 7:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 7:30 p.m. |
| Weights * | N/A | Lift | Lift | N/A | Lift | N/A | LIFT |
| Cardio * | N/A | N/A | PM | AM | PM | AM | AM |
| Abs * | N/A | NNMB | NNMB | N/A | NNMB | N/A | NNMB |
| Water * | 240 oz | 240 oz | 240 oz | 240 oz | |||
| Post-workout nutrition * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Pre-sleep nutrition * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Vitamins/Supplements * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Accountability * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Cals within 5% (+/-) * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Target Cals | 3400 | 3400 | 3000 | 2400 | 2700 | 3800 | 3800 |
| Cals | 3412 | 3404 | 2991 | 2411 | |||
| Ratios (C/P/F) | 30/50/20 | 30/50/20 | 20/60/20 | 10/70/20 | |||
| Target Ratios (C/P/F) | 30/50/20 | 30/50/20 | 20/60/20 | 10/70/20 | 20/60/20 | 40/40/20 | 40/40/20 |
| Total Completed | 15 | 15 | 15 | 15 | |||
| Total Possible | 15 | 15 | 15 | 15 | |||
| Mission 2 Total Complete | 1444 | 1459 | 1474 | 1489 | |||
| Mission 2 Total Possible | 1470 | 1485 | 1500 | 1515 | |||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Workout Log:
2 mile run on the treadmill. Time: 17:48
Thought for the Day:
Work the plan or the plan will work you!
Question of the Day:
How much time do you spend each week planning your meals? Comment this article with your answer.
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Until tomorrow…GET BACK TO LIFTING!
