Today is Day 84. I can't believe that 12 weeks have passed already. Honestly, I wish I could see more progress at this point, but at the same time, I do believe I've made some good progress and I'm heading in the right direction. I am shredding hard as I head towards the end of my first mission.
Today I did Max-OT cardio. This type of cardio involves a set amount of time (16 minutes). You go as hard as you can for that 16 minutes, using a slower interval only if necessary. The goal is to increase the distance travelled during that 16 minutes. I started this a few days ago. I got 1.51 miles on the treadmill on the first day and today I hit 1.66 miles! I could feel my metabolism completely revved for a few hours after this workout. It was far more intense than the HIIT sessions I've been doing. Today I did my first session of Max-OT cardio then did ab work and then went back for a second session of Max-OT cardio. It was a tough workout to say the least.
The big milestone today was that I attempted an unassisted chin up and I managed to pull myself up so that the bar was right at the level of my mouth. I was pretty excited about that even though it sounds stupid to get excited by that type of thing. I've never had great upper body strength, but with these push ups and the chin ups, that is all changing.
As Adam says, there is no turning back now. I am forging ahead and this is how my life is going to be lived from now on!
Accountability Log:
| Mission 1: Day 23 of 40 | Accountability | ||
| Meal/Training Plan: Real-time accountability | Each task completed? | ||
| Day 84: January 17, 2008 | Yes or No | ||
| 4:00 a.m. | Meal 1: Protein shake with glutamine and 30 g. of oatmeal and 3 glasses of water | Yes | |
| 4:00 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine | Yes | |
| 4:30 a.m. | Workout: Max-OT cardio, abs, Max-OT cardio and 6 glasses of water | Yes | |
| 6:00 a.m. | Meal 2: Protein shake with glutamine, BCAAs and chromium and small salad and 3 glasses of water | ||
| 9:00 a.m. | Meal 3: Tuna (6 oz.) and large salad and 3 glasses of water | Yes | |
| 12:00 p.m. | Meal 4: Chicken breast and cucumbers and 3 glasses of water | Yes | |
| 3:00 p.m. | Meal 5: Turkey breast and large salad (24 ounce) and 3 glasses of water | Yes | |
| 6:00 p.m. | Meal 5: Chicken breast and snap peas and 3 glasses of water | Yes | |
| 8:30 p.m. | Supplements: Glutamine, calcium and 3 glasses of water | Yes | |
| Accountability Areas: | Points | Possible | |
| Meal 1 | 1 | 1 | |
| Meal 2 | 1 | 1 | |
| Meal 3 | 1 | 1 | |
| Meal 4 | 1 | 1 | |
| Meal 5 | 1 | 1 | |
| Training | 1 | 1 | |
| Post Workout Nutrition | 1 | 1 | |
| Water | 1 | 1 | |
| Pre-sleep nutrition | 1 | 1 | |
| Accountability | 1 | 1 | |
| Daily Totals: | 10 | 10 | |
| Mission Totals: | 206 | 210 | |
| Workout Log: | |||
| Max-OT Cardio (2 sessions) | 16 minutes (each) | ||
| Abs | 10 minutes | ||
| Chin up challenge workout | (50) 5 x 5 | ||
I have come up with a great topic for the podcast this week. It will be about gym rats and that's about all I'm going to say. I'm hoping that it will be pretty funny for all of you to listen to. It will involve some observations I've made while at the gym and some of it might be a little bit R-rated, so listener beware.
Coming soon: The eBook entitled Get Back to Lifting: Your Second Chance. It will deal with the issue of how to get back into lifting after a back surgery or back injury. It will be very helpful for people in those situations, but will also help anyone interested in lifting weights the right way. Now you know why I have the new sign off.
Until tomorrow…GET BACK TO LIFTING!
