Today was a fun day. I started out doing the 300 workout with my trainer. That was a tough workout for sure, but I enjoyed the change of pace alot. I can see how that workout is building endurance and strength (see log below).
In the middle of the day I taught my chess class. I brought the new chess sets with me and the kids were extremely excited. I'm happy because when I started the class (there are 40 kids), 30 of them didn't know the moves. As of yesterday, only 10 still don't know all the moves and most of them are in Kindergarten or First Grade, so this is a good thing.
I watched two awesome hockey games today. Pittsburgh vs. New York was very exciting, with Pittsburgh coming back from a 3 goal deficit to win with just a bit more than a minute remaining in regulation. Dallas vs. San Jose was also exciting, with San Jose tying the game with 3 minutes left to force overtime. Dallas won the game a few minutes into overtime to take Game 1.
My workouts are starting to show some results in the area of muscle gain. I am certain that those of you who have been watching my progress will be happy to know that I have definitely lost alot of fat this week and gained some muscle. I have switched up how I am calculating my body fat percentage. I am now using 3 methods and getting the average of those 3 methods. This has brought my body fat percentage back up to a higher level, but I feel it is honestly more realistic. What is interesting is how consistent each of the numbers has been all week long. I guess I'm getting better at doing those types of measurements.
Please note my ratios today are different than the rest of the week. This part if the big secret to my experiment and I am really interested in how it affects my results for the entire week. This day is where I made some major modifications to some other popular nutritional approaches to come up with something I think is spot on correct.
Accountability Log:
| Week Begins 4/20/2008 | |||||||
| 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 | Lift | N/A |
| Cardio * | N/A | N/A | PM | AM | PM | N/A | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 264 oz | 240 oz | 264 oz | 240 oz | 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 | 3000 | 3000 | 3000 | 3000 | 3000 | 3000 | |
| Cals | |||||||
| Ratios (C/P/F) | 10/60/30 | 10/63/27 | 10/70/20 | 10/70/20 | 10/70/20 | 30/50/20 | |
| Target Ratios (C/P/F) | 10/60/30 | 10/60/30 | 10/60/30 | 60/30/10 | 10/60/30 | 10/60/30 | 10/60/30 |
| Total Completed | 15 | 15 | 15 | 15 | 15 | 15 | |
| Total Possible | 15 | 15 | 15 | 15 | 15 | 15 | |
| Mission 2 Total Complete | 1129 | 1144 | 1159 | 1174 | 1189 | 1204 | 1204 |
| Mission 2 Total Possible | 1155 | 1170 | 1185 | 1200 | 1215 | 1230 | 1230 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
I'm amazed that I've managed to be 97.8% compliant during Mission 2 despite being sick for 2 weeks and missing alot of my marks during that time.
Nutrition Log:
NOTE: Please do not think that I am playing games by keeping my nutritional information a secret during this time period. I assure you that I've got everything logged and will be revealing what I did at the end of the experiment. I just don't feel comfortable doing something as extreme as I am doing and revealing it to others UNTIL I can comment on how I would change things or do them differently. I don't want others trying this until I'm sure of what I did.
Workout Log:
| Friday, April 25, 2008 | Start: 4:00 a.m. End: 5:00 a.m. | |
| Exercise | Set 1 | |
| Pull ups | 25 | |
| Deadlifts | 135 x 50 | |
| Push ups | 50 | |
| 24 inch box jumps | 50 | |
| Floor wipers | 135 x 50 | |
| Single arm clean and press | 25 x 50 | |
| Pull ups | 25 |
This 300 workout was tough. It involves (obviously) 300 reps and you do these with no rest between exercises. Lilla's buddy, Craig Ballantyne demonstrates this here.
Thought for the Day:
There are many factors that can be changed up to make a workout better. Don't just stick to a few, try them all.
Until tomorrow…GET BACK TO LIFTING!
