I am alot distracted today due to some news about a family member. Quite the day today after I heard the news.
I had an awesome workout this morning. I think I'm finally getting the hang of the good mornings and really enjoying them. The split deadlifts are just dumb, but I am toughing it out.
I'm trying to keep my calories up today and it has been a fun task. Getting enough calories out of clean food means eating a load of oatmeal and chicken breast. Even that isn't enough to hit the target, so I have to throw in some good fat and alot of vegetables.
Accountability Log:
| Week Begins 2/17/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | LC | HC | LC | LC | LC | HC |
| 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 | Lift | N/A |
| Cardio * | N/A | PM | N/A | AM | N/A | N/A | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 194 oz | 220 oz | 200 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 | 2398 | 2550 | 2584 | ||||
| Cals within 5% (+/-) * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Ratios (C/P/F) | 42/38/20 | 43/40/17 | 47/35/18 | ||||
| Total Completed | 15 | 15 | 15 | ||||
| Total Possible | 15 | 15 | 15 | ||||
| Mission 2 Total Complete | 222 | 237 | 252 | ||||
| Mission 2 Total Possible | 225 | 240 | 255 | ||||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 17 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 17: February 19, 2008 | |||
| 3:30 a.m. | Meal 1: Protein shake with banana and Udos and oatmeal and 3 glasses of water | ||
| 3:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 4:00 a.m. | Workout: Lifting | ||
| 5:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Chicken breast, oatmeal , large salad and 3 glasses of water | ||
| 9:30 a.m. | Meal 3: Chicken breast, large salad, oatmeal and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Chicken breast, oatmeal and large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Chicken breast, oatmeal and large salad and 3 glasses of water | ||
| 4:30 p.m. | Workout: HIIT Cardio 30 minutes, FYA Level 1 | ||
| 6:30 p.m. | Meal 6: Chicken breast, egg, brown rice (2 cups), large salad and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Tuesday, 2/19/2008 | B6 | |||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Heels-raised back squat, 1-1/4 | 250 x 12 | 250 x 12 | 250 x 12 | 250 x 12 |
| Bulgarian split deadlift | 80 x 12 | 80 x 12 | 80 x 12 | 80 x 12 |
| Split good morning | 80 x 12 | 80 x 12 | 80 x 12 | 80 x 12 |
| Woodchop | 25 | 25 | 25 |
When things get tough, hit the gym. When your mind is wandering, get yourself refocused by doing some lifting. If you are having a rough day, exercise. The endorphins that your body releases will make you feel so much better. I am living proof of this. I'm addicted to weight lifting. It is a much better addiction than many other things I could be addicted to.
I am currently re-reading Strength Training by Mark Rippetoe. What an incredible manual of weight training. He covers in extreme detail how to do each of the exercises. He focuses on compound movements. He has many pictures and diagrams showing the correct form for each exercise. It is very educational and I highly recommend it to anyone trying to train correctly.
Until tomorrow…GET BACK TO LIFTING!
