M3:D5 The Full Plan..completed!

Today I finished the entire detailed, day by day plan for M3. I now have in writing every single day of this mission and what I will be doing in the following categories:

Training
Stretching
Cardio
Nutrition Ratios (along with the exact breakdown of carbs, protein and fat)
Nutrition Calories

Everything I am doing is now planned until August 20, 2008.

I also came to a realization today. I apologize, but I must stop posting my actual workout logs. I realized today that the workouts I am doing are copyrighted material and I don't want to violate that copyright by posting the workouts here. Therefore, I will replace my workout logs with a textual journal of my workout experience for that day. This way I am still being accountable for my workouts, but I am not revealing the copyrighted secrets of Vince Del Monte.

Plan for Next Week:

UDT Week 3	Sun	Mon	Tue	Wed	Thu	Fri	Sa
	5/18	19	20	21	22	23	24
Training		UDT Lower Body	UDT Body Weight		UDT Upper Body		UDT Body Weight
Stretching	Upper Body	Lower Body		Upper Body	Lower Body
Cardio	AM			AM		AM	AM
Nutrition Calories	3400	3400	3000	2400	2700	3400	3800
Nutrition Ratios	30/50/20	30/50/20	20/60/20	10/70/20	10/70/20	30/50/20	40/40/20
Carbs (g)	255	255	150	60	67.5	255	380
Protein (g)	425	425	450	420	472.5	425	380
Fat (g)	76	76	67	53	60	76	84

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	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	2721	3621	3701
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
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	15	15	15
Total Possible	15	15	15	15	15	15	15
Mission 2 Total Complete	1444	1459	1474	1489	1504	1519	1534
Mission 2 Total Possible	1470	1485	1500	1515	1530	1545	1560
* = Counts towards total
Success!
Failed
Not Counted!

Workout Log:

Today was a bodyweight workout. This is part of the Upside Down Training plan from the No Nonsense Muscle Building Program by Vince Del Monte. The idea of this phase of the plan is to minimize personal muscle weaknesses and ensure that both sides of your limbs are performing equally. The purpose of the bodyweight training portion of UDT is to improve functional strength and conditioning. Vince quotes Alwyn Cosgrove who states that “you have no freaking business using a load if you can't stabilize, control and move efficiently using only your body weight.”

This phase is tough because you do as much as you can in 20 seconds, rest for 20 seconds, then move on to the next exercise and repeat the process until one circuit is completed. You start out doing 1 set the first workout, 2 sets the second workout and 3 sets from the 3rd workout onward. Today I had to do 3 sets for the first time. I can feel myself slowing down as the exercises progress. It is an extremely tough workout that is really paying dividends already. I can feel it afterwards.