I woke up very excited this morning and headed to the gym. God, it felt so good! Several people asked where I'd been and I had to stop and explain about my illness. They wished me well as I headed back to the squat rack and completed my workout.
The rest of the day was a blur. I'm dealing with some personnel issues and that is always draining. These particular issues also involve attorneys. It is an odd position to be in, but necessary.
I learned today that I really do love the iron. I can't imagine ever giving it up entirely. I am planning to hit an amateur body building show in 2 weeks and Jay Cutler will be guest posing. I plan to show him what its all about 
Accountability Log:
| Week Begins 4/6/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | HC | LC | LC | LC | HC | 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 * | 264 oz | 264 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 | 2700 | 2250 | 2250 | 2250 | 2700 | 2250 |
| Cals | 2271 | 2819 | |||||
| Ratios (C/P/F) | 15/55/30 | 15/55/30 | |||||
| Total Completed | 15 | 15 | |||||
| Total Possible | 15 | 15 | |||||
| Mission 2 Total Complete | 919 | 934 | 934 | 934 | 934 | 934 | 934 |
| Mission 2 Total Possible | 945 | 960 | 960 | 960 | 960 | 960 | 960 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 65 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 65: April 7, 2008 | |||
| 3:30 a.m. | Meal 1: Protein shake with oatmeal, banana and yogurt | ||
| 3:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 4:00 a.m. | Workout: Lifting, FYA | ||
| 5:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Protein shake with banana and oatmeal, large salad and 3 glasses of water | ||
| 9:30 a.m. | Meal 3: Chicken (6 oz) with 2 slices whole wheat bread, large salad and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Chicken (6 oz), 2 slices whole wheat bread, large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Lean beef, potato, large salad and 3 glasses of water | ||
| 4:00 p.m. | Workout: Cardio Steady State 30 minutes | ||
| 6:30 p.m. | Meal 6: Lean beef, potato, large salad, 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Monday, 4/7/2008 | A4 | Start: 3:48 a.m. End: 4:45 a.m. | ||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 |
| Squat | 285 x 6 | 335 x 1 | 295 x 6 | 350 x 1 | 275 x 10 | 250 x 15 |
| Bulgarian split squat | 35 x 15 | 35 x 15 | 35 x 15 | |||
| Step-up | 35 x 15 | 35 x 15 | 35 x 15 | |||
| Back extension | 15 | 15 | ||||
| Swiss ball crunch | 25 | 25 | ||||
Squat goal for this Mission has been accomplished! I had aimed for 350 x 1 and I got it. Damn that felt good. The DOMs is already setting in and I know I'm going to be fried just like my first wave loading workout, but I'm so happy with my workout. I came back after my layoff stronger than I left.
Thought for the Day:
Overcome the mental and the physical will follow.
Until tomorrow…GET BACK TO LIFTING!
