Read the post by Adam Waters here.
Today began the official Shredder Council 2.0 28 day shred. I am not changing anything that I'm doing for this shred. It will end a little after my nutritional experiment. I have already planned how I will be integrating this extreme approach into my normal eating schedule for Mission 3. As usual, Mission 3 will be a 100 day mission. I will likely focus on mass building regardless of where I end up on the body fat. At the same time, the way things are going, I'm pretty sure the body fat numbers will be low enough.
Today was a good workout. He had me do the 300 workout again. It is a pretty intense experience to say the least.
An employee came back to work today after being on maternity leave. That was actually a huge relief for me. She's responsible for a large portion of our development staff and having her back on site is nice.
I'm tired and ready for bed. Can't wait to get around to the other shredder blogs tomorrow.
Accountability Log:
| Week Begins 4/27/2008 | |||||||
| 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 | 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) | 10/70/20 | 10/70/20 | |||||
| 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 | |||||
| Total Possible | 15 | 15 | |||||
| Mission 2 Total Complete | 1234 | 1249 | 1249 | 1249 | 1249 | 1249 | 1249 |
| Mission 2 Total Possible | 1260 | 1275 | 1275 | 1275 | 1275 | 1275 | 1275 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
Workout Log:
| Monday, April 28, 2008 | Start: 4:10 a.m. End: 5:10 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 |
Thought for the Day:
Take what you learn and apply it in every aspect of your plan.
Until tomorrow…GET BACK TO LIFTING!
