Archives for May 2008

First, I hope you enjoy the new look of my blog posts.  I've been thinking this through for some time now and have decided that this is the way to go.  Comment this post and let me know what you think of the new look on the post itself. Today was a cardio only day and I enjoyed my time.  I originally started out with the idea that I would be doing a PACE session on the treadmill, but I quickly changed plans when my left thigh was feeling crampy.  Instead of doing the PACE session, I decided to go for a longer period and do steady state for 45 minutes.  More in the workout log area. This week is going to be intense on the nutrition front as I have to increase my calories in preparation for my clean bulk.  I've been frequenting various forums and asking questions so that I can really narrow down my bulking plan.  I believe that alot of my fat burning issues will be solved by adding muscle to my frame.  Muscle assists with burning fat, so carrying more muscle is definitely desireable when you are trying to burn off excess fat. I've been reading alot about social networking lately.  It seems that this is something we must all just get used to.  It is the way of the future for sure.  I've also been taking some online marketing classes that have gotten me pumped up. Tomorrow is my lower body workout and I'm pumped. I'm planning to really push the limits of what I've been doing.  I plan to hit it extra hard tomorrow and begin getting my body ready for the torture it is going to face during my bulking cycle.  Watch this blog tomorrow for a discussion of that workout session.

Week Begins 5/18/2008   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 * AM N/A N/A AM N/A AM AM Abs * N/A FYA FYA N/A FYA FYA N/A Water * 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 3400 3400 3000 2400 2700 3400 3800 Cals 3309             Ratios (C/P/F) 30/50/20             Target Ratios (C/P/F) 30/50/20 30/50/20 20/60/20 10/70/20 10/70/20 30/50/20 40/40/20 Total Completed 15             Total Possible 15             Mission 2 Total Complete 120             Mission 2 Total Possible 120             * = Counts towards total Success! Failed Not Counted!

As stated above, I was originally planning a PACE cardio session on the treadmill but switched to steady state due to a muscle cramp.  What I did was put the incline up to 6.0 and then slowly increased the speed of the treadmill to get my heart rate up above 80%.  I then maintained that level for 45 minutes.  I enjoyed the “walk” as I listened to Pro Bodybuilding Weekly on my MP3 player.  It was an enjoyable cardio session for me!

Knowledge is key when you hit the gym because it enables you to change things up on the fly when necessary.  Knowing several different ways to hit your calves will help you if the calf machine you need is crowded.  Just go on to another good calf exercise!

How do you pass time during steady state cardio sessions?  Comment this post to answer the question.

Mission 1, Day 13: The end is near…in more ways than one! Until tomorrow…GET BACK TO LIFTING!

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The stats are in.  I have been upping my calories and I did, in fact, gain some scale weight and some fat, but I also increased LBM, so I'm pretty happy with the results.  I am getting my body prepared for a clean bulk and this is encouraging.

If, during my clean bulk, I can maintain these types of numbers (and honestly, I would want more LBM gains, but about the same BF% gains), I would see my LBM go up 7 pounds and my body fat percentage increase 3.2% (back to 17.4%).  That would mean I'd start my next cut at 17.4% body fat, but with 186 pounds of muscle.  I am looking forward to the bulk!

Until later…GET BACK TO LIFTING!

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Burning Commentary:

Today was a body weight training day.  The idea behind my current 4 week workout system is to work the stabilizers so that when  I start to go extra heavy in an effort to gain mass I will have a good stabilizer system in place.  Being the thinker that I am, I started to think about the approach mentioned above and it led me to some interesting thoughts about transformation.

You have to be motivated, that part is obvious.  Focus is also essential.  However, stability is yet another factor that goes into it all.  As I mentioned in M311 Going for it there are people who bounce from one idea to another in an effort to chase success after their transformation.  Stability approaches this very issue.

You need to remain stable in your approach.  Things don't change overnight.  It took a long time to get out of shape and it will likely take a long time to get back into shape.  Yes, we all hear of these fabulous transformations that happen very quickly, but I think there are several stories here that are not told. 

How long before embarking on the “miraculous” 12 week transformation had these people been trying to achieve that level of physique transformation?  For example, if I were to suddenly declare that I've entered a 12 week physique transformation contest and just nail everything and come out with a completely shredded physique 12 weeks from now and won the contest, what would my before and after picture be telling people?  I think it would tell them that all they need to do is focus for 12 weeks and they could get to where I am.  However, the reality is that I've spent almost a year learning what works and doesn't work for me.  I've learned by making mistakes.  I've learned by having small successes.  I think I could accomplish a major change in 12 weeks time (and I plan to), but is it realistic to present it as a 12 week only physique transformation?  I don't think so.  This is one of the things I admire about Adam (Adam: RTP Blog 2), he admits that he has tried at this before and failed.  He doesn't make it sound like he just worked hard for 12 weeks and had an instant transformation.

The bottomline in my commentary above is that you need stability before you embark on such a transformation.  My good friend, Mike Groom (Mike: Aussie Body Builder) has admitted that he feels he spent too much time jumping around and not enough time sticking to his plan.  He learned from those mistakes and has been making tremendous progress.  He now has the stability it takes to get the job done. 

Haven't you ever wondered these things when viewing these amazing transformations? 

Burning Accountability Log:

Burning Workout Log:

This was another body weight circuit.  These are really cardio and weight workout all wrapped up into one workout because the resistance is good and the cardio effect is incredible.  I completed 3 circuits and was completely out of gas at the end of that workout.

This is my current workout routine. For more information, click the image above.

This is my current abdominal training routine. For more information, click the image above.

Burning Thought for the Day:

Take time to understand your body and listen to the things it is telling you.

Burning Question of the Day:

What are your thoughts on all the 12 week transformation stories we see on the internet?  Comment this blog to answer the question.

Mission 1, Day 12: Does anyone else care?

Until tomorrow…GET BACK TO LIFTING!

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Chances are that at some point you have wondered what to do next.  You contemplate various approaches and try to figure out what is going to work for you.  Maybe you bounce from one idea to another because you “just don't see the results”?  Have you paralyzed yourself with the fear of failure?  Read on.

The Bouncer:

This is the person who changes their approach almost as often as they change their clothing.  They read something new on the internet and they are off to try it out.  A few days later they read something else, decide the first thing “isn't working” and give the next thing a try.  This vicious cycle never seems to end.  The Bouncer jumps from approach to approach and they never make any real progress because they are not giving anything a chance to work.

We are a society that expects instant gratification.  Hard work is alien to us.  When we start to eat right we expect the fat to just fall off our bodies.  None of this happens.

You have to go for it.  You need to submerge yourself in an approach and let it work for you. Nothing happens without some effort, so go for it!

The Fear of Failure:

This person is so afraid to fail that they do nothing at all to progress forward.  Set some goals.  Decide that changes will be made.  Start going for it because when you do, you will see there is nothing to be afraid of.

Success comes in baby steps.  You are not going to get anywhere if you don't ever start the journey.  Get going! 

Conclusion:

You have what it takes to succeed at this transformation stuff.  You just have to dig in and do it.  Go for it!  Get the job started and the rest will come easy.

Accountability Log:

Workout Log:

Today was another PACE cardio session, but this time on the elipptical trainer.  24 minutes of very high intensity training.  I felt great and I listened to a few smaller podcasts of radio shows I enjoy while going at it.

Thought for the Day:

Sometimes something seems improbable but it is really the best approach.  Keep an open mind and go for it.

Question of the Day:

What holds you back the most?  Comment this entry to answer the question.

Mission 1, Day 11: More HIITs

Until tomorrow…GET BACK TO LIFTING!

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