I got down and did my push up challenge test for week 3 and surprised even myself. Check out the video:
Archives for 2008
Mission 1, Day 80: The weekly stats
The stats are in for the week. Here they are:
| Item | Measurement |
| Current Weight (lbs) | 222 |
| Previous Weight (lbs) | 223 |
| Goal Weight (lbs) | 228 |
| Variance to previous (lbs) | 1 |
| Variance to goal (lbs) | -5 |
| Current Body Fat % | 13.5% |
| Previous Body Fat % | 14.0% |
| Goal Body Fat % | 14.5% |
| Variance to previous | -0.5% |
| Variance to goal | -1.0% |
| Current LBM (lbs) | 192.90 |
| Previous LBM (lbs) | 190.92 |
| Goal LBM (lbs) | 194.94 |
| Variance to previous (lbs) | +1.98 |
| Variance to goal (lbs) | -2.04 |
I gained 1 pound this week. I dropped 0.98 pounds of fat and gained 1.98 pounds of lean body mass, so this is a success for me. This has me considering my goals for Mission 2 carefully. My body fat % goal for February 3 is 13% and I'm almost there.
Accountability Plan for This Week:
Sunday, 1/13/2008:
Nutrition:
Metabolic Surge, fruit day
18 glasses of water
Workout:
HIIT Cardio Session for 30 minutes
Monday, 1/14/2008:
Nutrition:
Metabolic Surge, 40/40/20
18 glasses of water
Workout:
Squats and Deadlift Shrugs 3 x 15 (supersetted)
Bulgarian Split Squats and Step Ups 3 x 15 (supersetted)
Reverse crunches 3 sets
Steady Cardio Session for 45 minutes
Chin up session
Tuesday, 1/15/2008:
Nutrition:
Metabolic Surge, 40/40/20
18 glasses of water
Workout:
HIIT Cardio Session for 30 minutes
Wednesday, 1/16/2008:
Nutrition:
Metabolic Surge, 40/40/20
18 glasses of water
Workout:
DB Incline Bench Press and Cable Seated Row 5 x 5 (supersetted)
DB Shoulder Press and Wide grip lat pulldown 5 x 5 (supersetted)
BB close grip bench press and High pull 5 x 5 (supersetted)
Swiss ball crunches 3 sets
HIIT Cardio Session for 30 minutes
Chin up session
Thursday, 1/17/2008:
Nutrition:
Metabolic Surge, 40/40/20
18 glasses of water
Workout:
HIIT Cardio for 45 minutes
Chin up session
Friday, 1/18/2008:
Nutrition:
Metabolic Surge, 40/40/20 with cheat meal
18 glasses of water
Workout:
Squats and Deadlift Shrugs 4 x 10 (supersetted)
Bulgarian Split Squats and Step Ups 4 x 10 (supersetted)
Reverse crunches 3 sets
HIIT Cardio Session for 30 minutes
Chin up session
Saturday, 1/19/2008:
Nutrition:
Metabolic Surge, low carb
18 glasses of water
Workout:
Rest day today
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 experimenting with cardio techniques to maximize the fat loss in the next 4 days.
My pics and the rest of my day will be coming later.
Until then…
Related Posts:
Mission 1, Day 79: Comfortable
One of the comments on yesterday's post mentioned being “comfortable” with their body and that brought to mind today's topic appropriately entitled “Comfortable.”
comfortable: being in a state of physical or mental comfort; contented and undisturbed; (dictionary.com)
To me that's an interesting definition above. I wonder if I can ever be truly comfortable with my own body. In a way, that's sad, but it is a true statement. I will likely never get to the point that I am contented with my body. I will always have something to improve upon. As mentioned before, I have aspirations to be a natural bodybuilder. When I get to that point, I know I will be continually trying to perfect some aspect of my physique. Being comfortable will literally kill my ability to win any competitions.
At the same time, being comfortable is a good thing when you've lost alot of weight. It is a good thing to be contented with where you ended up. If a person loses 100 pounds but is sitting on 23% body fat and they are content, I say more power to them. At the same time, many people who lose alot of weight and are sitting on a large percentage of body fat come to a decision that they need to make changes to drop their body fat percentage. Is either person wrong? I say no.
Honestly, I would be “contented” with continually trying to perfect some aspect of my pysique. I have come to believe that being comfortable doesn't mean you need to stop where you are. Being comfortable simply means that you are happy doing what you are doing. It means you are willing to continue or not depending upon your goals.
To me, the understanding that I don't have to stop is a comfortable one.
Accountability Log:
| Mission 1: Day 18 of 40 | Accountability | ||
| Meal/Training Plan: Real-time accountability | Each task completed? | ||
| Day 79: January 12, 2008 | Yes or No | ||
| 6:00 a.m. | Meal 1: Protein shake with glutamine and 15 g. of oatmeal and 3 glasses of water | Yes | |
| 6:00 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine | Yes | |
| 6:30 a.m. | Workout: Lifting and 6 glasses of water | Yes | |
| 8:30 a.m. | Meal 2: Protein shake with glutamine, BCAAs and chromium and small salad and 3 glasses of water | Yes | |
| 11:30 a.m. | Meal 3: 1.5 chicken breasts and large salad and 3 glasses of water | Yes | |
| 2:30 p.m. | Meal 4: Tuna (6 oz) with large salad and 3 glasses of water | Yes | |
| 3:30 p.m. | Workout: HIIT for 30 minutes | Yes | |
| 5:30 p.m. | Meal 5: Chicken breast with large salad and 3 glasses of water | Yes | |
| 8:30 p.m. | Supplements: Protein shake, 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: | 156 | 160 | |
| Workout Log: | |||
| DB Incline Bench | 65 x 10 x 4 | [PB] | |
| Cable seated row | 140 x 10 x 4 | ||
| DB shoulder press | 45 x 10 x 4 | ||
| Wide grip lat pulldown | 140 x 10 x 4 | ||
| BB Close Grip Bench Press | 120 x 10 x 4 | ||
| High Pull | 105 x 10 x 4 | [PB] | |
| HIIT Cardio | 30 minutes | ||
| Chin up challenge | (60) 5 x 5 |
Look at my pants!
The pants I'm wearing in the above picture used to be so tight as of October 1, 2007 that they cut into my stomach. Now look at them! I love it when you can actually see a difference!
Mission 2 – February 4, 2008
I did some more planning today. My next mission will be 12 weeks long and will kick off February 4, 2008. I will be on a bulking mission and have decided to use the Max-OT program for that purpose. I've been reading the online materials and like the program's approach. I believe I can put on some massive muscle during this time. I will now need to develop some goals for myself. I will post those at the start of Mission 2 on February 4, 2008.
Podcast
In anticipation of my interview in the very near future with a major fitness author, I am conducting an interview in my next podcast. I am interviewing someone very near and dear to my own heart–ME! Be sure to tune in for that schizophrenic interview tomorrow right here on this blog!
Until tomorrow…GET BACK TO LIFTING…
Related Posts:
Mission 1, Day 78: Focus on the finish line
Today I had no less than 3 people proclaim as they saw me “You've lost alot of weight!” It got me thinking on a line of thought that didn't belong in my head at the time. I started thinking about the scale. I started thinking about numbers. I lost my focus at that very moment.
Focus is the key to what all of us are trying to do. You put your eyes on the prize and don't take them off. At times the prize might become hazy, you might not see it as clearly as at other times, but you have to maintain your focus.
Find a plan that works for you. Measure your progress. Make assessments weekly. Make the changes to your plan to continue pushing yourself towards the prize. Stop jumping from plan to plan. Stop changing up your workout plan on a weekly basis. Every strength training plan needs time to work. You can't measure your success by what happens in one particular week. That is a fatal mistake and it amounts to losing focus.
Anything worth doing takes time. You didn't get out of shape overnight. It isn't like you sat down and ate a ton of food, went to bed and woke up fat. You did this to yourself over time. Why do you expect it to change overnight?
Accountability Log:
| Mission 1: Day 17 of 40 | Accountability | ||
| Meal/Training Plan: Real-time accountability | Each task completed? | ||
| Day 78: January 11, 2008 | Yes or No | ||
| 4:00 a.m. | Meal 1: Protein shake with glutamine and 15 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: LSSC for 45 minutes and 6 glasses of water | Yes | |
| 7:00 a.m. | Meal 2: Protein shake with glutamine, BCAAs and chromium and 2 full cucumbers and small salad and 3 glasses of water | Yes | |
| 10:00 a.m. | Meal 3: 2 chicken breasts and large salad and 3 glasses of water | Yes | |
| 1:00 p.m. | Meal 4: Tuna (6 oz) with large salad and 3 glasses of water | Yes | |
| 3:00 p.m. | Workout: HIIT for 30 minutes and abs workout | Yes | |
| 4:00 p.m. | Meal 5: Tuna (6 oz.) with large salad and 3 glasses of water | Yes | |
| 7:00 p.m. | Meal 6: Chicken breast and large salad and 3 glasses of water | Yes | |
| 8:30 p.m. | Supplements: Protein shake, 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: | 146 | 150 | |
| Workout Log: | |||
| LSS Cardio | 45 minutes | ||
| HIIT Cardio | 30 minutes | ||
| Push up challenge workout | 30; 22; 22; 20; 34 |
Tomorrow is another day. There are only a few days left in Group Shred Phase 2. I plan to make them the best days of the entire shred.
Until tomorrow…GET BACK TO LIFTING…
Related Posts:
Mission 1, Day 77: Who can it be now?
I finally got my workout in that was supposed to happen yesterday. I made sure the gym clerk knew I was upset about the previous day and got a sincere apology.
My workout really pumped me up as it always does when I lift heavy. I just love how I feel after a good session of real heavy lifting. I forget about the stress of life and everything else that goes on around me and just focus on the feel of the iron bar in my hands.
I found an interesting article that is about protein cycling. Apparently it is a method for helping the body soak up and use tons of proteiin when you go up to a higher protein intake. You can read the article by Chris Aceto here.
Accountability Log:
| Mission 1: Day 16 of 40 | Accountability | ||
| Meal/Training Plan: Real-time accountability | Each task completed? | ||
| Day 77: January 10, 2008 | Yes or No | ||
| 4:00 a.m. | Meal 1: Protein shake with glutamine and 15 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: Lifting and 3 glasses of water | Yes | |
| 7:00 a.m. | Meal 2: Protein shake with glutamine, BCAAs and chromium and 2 full cucumbers and 3 glasses of water | Yes | |
| 10:00 a.m. | Meal 3: 2 chicken breasts and brocolli and 3 glasses of water | Yes | |
| 1:00 p.m. | Meal 4: Chicken (6 oz) with large salad and 3 glasses of water | Yes | |
| 3:00 p.m. | Workout: HIIT for 30 minutes | Yes | |
| 4:00 p.m. | Meal 5: Tuna (6 oz.) with large salad and 3 glasses of water | Yes | |
| 7:00 p.m. | Meal 6: Chicken leg and thigh and brussel sprouts and 3 glasses of water | Yes | |
| 8:30 p.m. | Supplements: Protein shake, 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: | 136 | 140 | |
| Workout Log: | |||
| Squats | 260x5x5 | [PB] | |
| Deadlift Shrugs | 260x5x5 | [PB] | |
| Bulgarian Split Squats | 45x5x5 | ||
| Step ups | 40x5x5 | ||
| Reverse Crunches | 19×3 | ||
| HIIT Cardio Session | 30 minutes | ||
| Chin up training | (70) 5 x 3 | ||
| [PB] = Personal Best |
Surprise Guest for Podcast (coming soon):
Can you guess who my podcast guest is going to be? Sometime after January 21, 2008, I will be interviewing this person for my podcast. The graphic below is the first hint.
Make your guesses. I am not going to reveal who this person is until the actual podcast itself, but I thought it would be really fun to see if anyone could guess who it is.
Until tomorrow…GET BACK TO LIFTING…
Related Posts:
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