This is the end of Week 1 of Operation Get Swole. As mentioned in another post, the mission didn't start off well. Some unforeseen circumstances that were not part of my plan got in the way, but I didn't quite and now know I will just have to push harder.
Weight Training Update
| Date/Body Part | Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
| 2/2/2013 – Legs | Hack Squat | 140 x 15 | 230 x 15 | 320 x 15 | 370 x 15 | |
| Leg Extension | 150 x 15 | 160 x 15 | 170 x 15 | |||
| Lying Leg Curl | 130 x 15 | 135 x 15 | 140 x 15 | |||
| Standing Calf | 300 x 15 | 300 x 15 | 300 x 15 | |||
| Leg Press | 540 x 25 | 450 x 35 | 360 x 50 | 270 x 75 | ||
| 2/7/2013 | 1 Arm DB Curl | 20 x 10 | 20 x 10 | 20 x 10 | ||
| Standing BB Curl | 55 x 10 | 55 x 10 | 55 x 10 | |||
| Cable Curl | 60 x 15 | 70 x 15 | 80 x 15 | |||
| Tricep Rope Pushdown | 90 x 15 | 130 x 15 | 170 x 15 | |||
| Rope Overhead Tricep | 90 x 15 | 110 x 15 | 130 x 15 |
Cardio Training Update
| Date | Exercise | Time |
| 2/2/2013 | Treadmill intervals | 00:30:00 |
| 2/5/2013 | Stepmill | 00:30:00 |
| 2/6/2013 | Treadmill with Jumping Jacks | 00:30:00 |
| 2/7/2013 | Treadmill intervals | 00:30:00 |
| 2/8/2013 | Stepmill | 00:30:00 |
Nutrition Update
I have been eating 300 grams of protein daily and taking in 200 grams of carboydrates. I have kept on track with my supplementation (all of it). My water intake is up to 1 gallon a day now (again).
Mental Update
This is the key element for me. I think this is where most people fail. During my last contest preparation cycle I had to drop out because of some major personal issues. This time the week started with some issues that I had not foreseen, but instead of giving in to them I made a concerted effort to focus more. My mindset is strong right now. I want this and I am going to get it. I have had major stress with work issues, but I am tackling those things as well. Keeping your head in the game is going to be one major key to your success. Contest preparation is about convincing yourself that you can and will do whatever it takes.
