Today was body weight exercises for my workout and some cardio afterwards. The people in the gym must have thought I'd gone insane. There I was just yesterday cranking out an awesome leg workout and today I'm doing a bunch of body weight exercises!
The workout was very well balanced and well thought out. I'm currently working through the Upside Down Training portion of the No Nonsense Muscle Building program from Vince Del Monte. The concept is to improve the stabilizers before getting into the heavy workouts later one.
I am a true believer in having a bunch of diffferent programs in your arsenal so that you can rotate through the ones that work. I have done Optimum Anabolics by Jeff Anderson and have worked through Marc David's No Bull Bodybuilding program as well. I believe that having great programs like these in your arsenal gives you the weapons you need for bodybuilding success. Today I purchased Advanced Mass Building from Jeff Anderson. While I have not had the time to read through the program, I am sure it will be awesome because Jeff Anderson knows muscle. Afterall, he is called the Muscle Nerd.
I'm noticing small changes in my body that tell me the fat burning is continuing. The stats I'm taking on a daily basis are very revealing. What's interesting is that all three body fat measurement tools I'm using have me at completely different body fat percentages, but they also have me down exactly the same amount. This proves that the direction you are headed is more important than the number.
Today I noticed that my stomach was softer than it has been in the past. I believe this is because of all the fat loss that has happened recently. I am planning to continue with my progress and lose the weight/fat that I need to lose.
Accountability Log:
| Week Begins 5/4/2008 | |||||||
| 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 | N/A | LIFT |
| Cardio * | N/A | N/A | PM | AM | PM | AM | AM |
| Abs * | N/A | NNMB | NNMB | N/A | NNMB | N/A | NNMB |
| Water * | 264 oz | 264 oz | 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 | 3000 | 3000 | 3000 | 3000 | 3000 | 3000 | |
| Cals | |||||||
| Ratios (C/P/F) | 30/50/20 | 10/70/20 | 10/70/20 | ||||
| Target Ratios (C/P/F) | 10/60/30 | 10/60/30 | 1 | 60/30/10 | 10/60/30 | 10/60/30 | 10/60/30 |
| Total Completed | 15 | 15 | 15 | ||||
| Total Possible | 15 | 15 | 15 | ||||
| Mission 2 Total Complete | 1339 | 1354 | 1369 | 1369 | 1369 | 1369 | 1369 |
| Mission 2 Total Possible | 1365 | 1380 | 1395 | 1395 | 1395 | 1395 | 1395 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutriton Log:
Workout Log:
| Tuesday, 5/6/2008 | Body Weight Conditioning | ||
| Exercise | Set 1 | Set 2 | Set 3 |
| Push up | 50 | ||
| Mountain Climbers | 20 | ||
| Burpees | 20 | ||
| High Knee Drill | 20 | ||
| Body weight Squats | 30 | ||
| Close Grip Chinup | 10 | ||
| Bench Dip | 12 | ||
| Bodyweight Row | 20 | ||
| Alt Split Squat Jump | 20 | ||
| Single Leg Hip Extension | 25 | ||
| Bodyweight Reverse Lunge | 20 | ||
| Single Leg Plank Raise | 20 | ||
| Oblique Abducter Raise | 20 | ||
Thought for the Day:
Some things are not as easy as they appear to be.
Question for the Day:
What are you going to do differently today that will make a huge difference in your life?
Until tomorrow…GET BACK TO LIFTING!
