Archives for January 2008

The stats are in for the week.  Here they are:

I gained another 1 pound this week.  I dropped another 0.5% of body fat and gained 1.11 pounds of lean body mass, so this is a success for me.  I have now hit my goal body fat percentage for Mission 1!

Accountability Plan for This Week:

Sunday, 1/20/2008:
    Nutrition:  
        Metabolic Surge, low carb
        18 glasses of water
    Workout:  
        Max-OT Cardio Session for 16 minutes on bike
        FYA workout
        Push up challenge week #4 test

Monday, 1/21/2008:
    Nutrition:
        Metabolic Surge, low carb
        18 glasses of water
    Workout:  
        Max-OT Cardio Session for 16 minutes on treadmill
        FYA workout

Tuesday, 1/22/2008:
    Nutrition:
        Metabolic Surge, low carb
        18 glasses of water
    Workout:
        Max-OT Cardio Session for 16 minutes on bike
        FYA workout

Wednesday, 1/23/2008:
    Nutrition:
        Metabolic Surge, low carb
        18 glasses of water
    Workout:
        Max-OT Cardio Session for 16 minutes on treadmill
        FYA workout

Thursday, 1/24/2008:
    Nutrition:
        Metabolic Surge, all protein
        18 glasses of water
    Workout:
        Max-OT Cardio Session for 16 minutes on bike
        FYA workout

Friday, 1/25/2008:
    Nutrition:
        Metabolic Surge, all fruit
        18 glasses of water
    Workout:
        Max-OT Cardio Session for 16 minutes on treadmill
        FYA workout

Saturday, 1/26/2008:
    Nutrition:
        Metabolic Surge, 40/40/20
        18 glasses of water
    Workout:
        Max-OT Cardio Session for 16 minutes on treadmill
        FYA workout

Monday through Friday my nutrition plan starts at 4:30 a.m. while it starts at 6 a.m. on Saturday and Sunday.  I am currently on a week away from weightlifting.  My focus is on Max-OT Cardio this week.  I will be alternating between treadmill work and bike work.

My pics and the rest of my day will be coming later. 

Until then…GET BACK TO LIFTING!

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I just completed Week 4 of my push up challenge.  The video is posted on YouTube.  Here it is:

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Before I launch into today's post, I wanted to let you know that I recorded a fun podcast today, but my blogging software had some trouble uploading (they have been changing DNS information, so that's likely the culprit).  I will get that podcast up as soon as my software will allow me to.

The fire burns hotter than ever today.  I spent the evening yesterday reading Flatten Your Abs and then put it into action during this morning's workout.  It was a simple 4 exercise core workout, but I felt it afterward.  I feel like I need to flatten my abs and since this is what Adam uses, this is what I'm going to use.  It worked for him and it is going to work for me.

I did a great Max-OT treadmill session.  It was my third one since starting that method.  I managed to get 1.51 miles in 16 minutes the first time out, 1.66 the second time out and today I hit 1.75 miles!  It is an amazing system for those of you who like to challenge yourself.  I find that it reminds me of weightlifting because in order to get further each time you have to push yourself to a higher speed number (akin to increasing the weights) or you won't get to the goal of beating the last time.  I also find that in just 16 minutes I have my butt kicked!

As previously stated, the FYA workout was short, but sweet.  Several hours later, I am feeling my abdominal workout! 

I feel like I've fallen deeper into the zone today.  I can't explain it.  My nutrition has been perfect today.  I've gotten in my EFAs and I've eaten 100% clean.  It was a good day.

Accountability Log:

Until tomorrow…GET BACK TO LIFTING!

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There comes a time when you have to make tough decisions.  You get so focused on certain things that you forget the important things.  For me, I got so focused on my goals and my progress that I neglected the signals my body was giving me.  I know that in the back of my mind I knew it was time for a break, but I wanted to hit my goals.  Then I looked back at my log and discovered something interesting.  Every single time I've taken a break from lifting I've come back better, stronger and more motivated than ever.

One example would be the very last time I took a break.  I came back and managed to shatter a bunch of personal bests.  I had some awesome progress with my nutritional issues.  It was all a very good experience.  This time is going to be no different.  I will come back in a week and my weight routine is going to change pretty dramatically.  I will be able to lift more than I could when I started the break.  This is almost a guarantee.

It is times like this that I realize how important it is to make the tough decisions.  For most of us, the first tough decision we made was to start down this fat loss road in the first place.  We gave up things we liked.  We made a decision and stuck to it.  In fact, it gets easier to make the tough decisions once you get yourself used to making them.

Accountability is a tough decision as well.  Putting up pictures daily is not an easy thing to do.  It was a tough decision for me to dig down and do this.  At the same time, it is probably the most rewarding thing I've done on my fitness journey.  It is a habit that I will not break.  I am here for the long haul.

My plans for the next 14 days involve some serious shredding.  I am going to eat a very strict diet.  I am going to mix up my cardio every few days to keep my body guessing.  I'm going to shred off alot of fat in the next 2 weeks and I need you all to help me along that path.  Keep me honest.  Hold me accountable.  Encourage me.  Just keep me focused.

Accountability Log:

Until tomorrow…GET BACK TO LIFTING!

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Every weight workout for the past 8 days I have felt almost sick as I lift.  I dread the next set. I dread the thought of having to push myself yet again.  I kept thinking that this was just a mental block and so I pushed through it, even making some personal bests in the process.  The idea that it is just a mental block just can't be true because I wake up pumped to go to the gym and workout.  I am still focused on doing it right. 

At the same time, my body seems to be telling me something.  About 4 days ago I felt like my right ankle was a little weaker than it has been, so I thought “I better watch that on the treadmill tomorrow.”  Well, no problems during my cardio workouts, but yet when I walk around, that ankle feels sort of weak.  I then noticed that I haven't seemed to have fully recovered from that workout earlier in the week where I thought I had the right weight, but I didn't.  I know my body and it should be fully recovered from that workout at this point.  I then analyzed my training to see if I am overtraining (I'm not).  I just couldn't put a finger on it until I was at the gym today.

As I stepped into the squat rack for my 4th set it dawned on me.  I wasn't sure if I was right, so I put the thought out of my head and continued the workout.  When I was done I decided to take a look back in my records for when I last took a week off from lifting.  It has been 54 days, or almost 8 weeks.  I think my body is telling me it needs some time off from lifting.  Therefore, I am going to take off next week.  I will be doing my cardio workouts, my push ups and my chin ups, but the rest of the weight training will stop for a week to give my body some much needed recovery time. 

Until later…GET BACK TO LIFTING!

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