Today was a complete rest day. The only thing I did was stretching and a shoulder stabilization program I just started. The aim is to strengthen the rotator cuff to avoid injury in the future. The stretching goal is obvious.
I want to clarify a few things going forward. I will be posting a push up video every other week. I am using the 100pushups.info workout program and just decided that if I want to make maximum progress I should not do a video each week. It is a psychological thing for me. I will be getting back into the podcasts starting tomorrow (look for a new one). I will post a video podcast every 4 weeks, but that will not supercede the audio podcast at all. The next topic for a podcast is going to be nutrition. I am going to discuss what I've learned from Chris Aceto, Tom Venuto, Vince DelMonte and others. The podcast will include a discussion of carb cycling, carb tapering and gradual carb reduction. It should help all the shredders to get a bigger picture of the many methods of nutrition available. It was fun to put together.
I spent the day continuing my reading in Your Best Year Ever. I am ready to make some serious goals and those goals will help me make some serious progress.
I am fired up for my workout tomorrow. When I first started this workout series I feared this particular workout. At this point I love it! I love what the bent over rows have been doing for my back. I'm ready to get cracking on my 4 x 12 workout tomorrow. I am ready for more “No Mercy” workouts, that is for sure.
Accountability Log:
| Week Begins 2/24/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | LC | LC | HC | LC | 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 | Lift | N/A |
| Cardio * | N/A | PM | PM | AM | PM | PM | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 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 | 2250 | 2250 | 2250 | 2700 | 2250 | 2250 | 2250 |
| Cals | 2188 | ||||||
| Ratios (C/P/F) | 46/37/17 | ||||||
| Total Completed | 15 | ||||||
| Total Possible | 15 | ||||||
| Mission 2 Total Complete | 327 | ||||||
| Mission 2 Total Possible | 330 | ||||||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 22 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 22: February 24, 2008 | |||
| 5:30 a.m. | Meal 1: Protein shake with banana and Udos and oatmeal and 3 glasses of water | ||
| 5:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 6:00 a.m. | Workout: Stretching/Shoulder Stability Program | ||
| 7:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 8:30 a.m. | Meal 2: Chicken breast, oatmeal, large salad and 3 glasses of water | ||
| 11:30 a.m. | Meal 3: Chicken breast, brown rice, large salad, 10 baby carrots and 3 glasses of water | ||
| 2:30 p.m. | Meal 4: Chicken breast, brocolli and large salad and 3 glasses of water | ||
| 5:30 p.m. | Meal 5: Steak (extra lean), corn and large salad and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Workout Log: | |||
| Stretching | 20 minutes | ||
| Shoulder Stabilization Program | 20 minutes |
Web 2.0:
On another note, we all know that Adam is in Florida and the event he is attending is being blogged about here. If you haven't subscribed to Rich Schefren's newsletter I strongly recommend it. He is definitely an expert on Web 2.0 and marketing in this age.
Until tomorrow…GET BACK TO LIFTING!
