Wow! I am in the home stretch of Mission 2 and very excited about my upcoming reveal. I still have alot of work to do, but I'm happy with the results I've gotten so far. I am spending the next few days planning for Mission 3. I will be posting my nutritional plan on Day 99 of this mission, just prior to my Day 100 reveal. Tune in for that in just 3 days!
I think I'm coming down with a slight cold, but I'm not going to let it get me down. I will push through and continue my training. The ultimate goal is more important to me than a measily cold!
I don't have alot to say tonight. I will go into alot more detail over the next few days. Suffice to say that Mission 3 is going to be a blockbuster mission. I'm even considering some major undercover work during that time.
|Week Begins 5/4/2008|
|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.|
|Water *||264 oz||264 oz||240 oz||240 oz||240 oz|
|Post-workout nutrition *||Yes||Yes||Yes||Yes||Yes||Yes||Yes|
|Pre-sleep nutrition *||Yes||Yes||Yes||Yes||Yes||Yes||Yes|
|Cals within 5% (+/-) *||Yes||Yes||Yes||Yes||Yes||Yes||Yes|
|Target Ratios (C/P/F)||10/60/30||10/60/30||1||1||10/60/30||10/60/30||10/60/30|
|Mission 2 Total Complete||1339||1354||1369||1384||1399||1399||1399|
|Mission 2 Total Possible||1365||1380||1395||1410||1425||1425||1425|
|* = Counts towards total|
|Thursday, 5/8/2008||Upper Body and Abs||Start: 4:00 a.m. Finish: 5:15 a.m.|
|Exercise||Set 1||Set 2||Set 3|
|BB Shrug||135 x 20||135 x 20|
|DB Shrug||65 x 20||65 x 20|
|BB Wrist Curl||20 x 20||20 x 20|
|BB Reverse Wrist Curl||20 x 20||20 x 20|
|Inc. DB Curl||20 x 15||20 x 15|
|Reverse BB Curl||30 x 15||30 x 15|
|Close Grip Bench Press (1-1/2)||115 x 15||115 x 15|
|Reverse Tricep Pushdown (1-1/2)||60 x 15||60 x 15|
|Lying DB Rear Lateral Raise||15 x 15||15 x 15|
|Lateral raise (w/plates) (1-1/2)||10 x 15||10 x 15|
|Close Grip Lat Pulldown (21s)||100 x 21||110 x 21|
|DB Pullover (1-1/2)||35 x 15||35 x 15|
|Inc DB Chest Press (21s)||35 x 15||35 x 15|
|DB Flye (1-1/2)||25 x 15||25 x 15|
|Air Bike Crunches||15||15|
|Janda Sit Up||15||15|
|Full Sit Up||15||15|
|Lying Side Crunch||15||15|
|Supine Double Leg Raise||15||15|
|Alt. Toe Touch||15||15|
Notes: The exercises are grouped together by color in supersets with no rest. The items above marked “1-1/2” are performed in a special manner. For a bench press (for instance) you would bring the weight down to your chest, go up half way, drop back down to your chest then go all the way up and that would be one rep. The items marked “21s” are also performed in a special manner. Again, using bench press as an example, you would bring the weight down, do 7 reps at the lowest range of motion, do 7 reps that were full range of motion, then do 7 reps at the highest range of motion.
Thought for the Day:
When you doubt yourself, repeat the following: “The Key is Me!” Why repeat this? You are the key to your own success.
Until tomorrow…GET BACK TO LIFTING!