Today was my upper body workout. The No Nonesense Muscle Building plan has me doing supersets of various exercises with just 60 seconds rest between supersets. It is pretty intense and a very fun and difficult workout to do. I managed to complete the entire workout in about 45 minutes. Later in the afternoon I had a nice cardio session. I did PACE for 24 minutes on the treadmill, but upped the incline to 4.0 for this workout to increase the intensity.
What about today's subject–stupidity? I am a very impatient person when it comes to stupidity. I should start out by saying that it isn't about a person being stupid, it is about stupid actions. I hate when people look at you, admit they know something should be a certain way and then decide to do it completely a different way. I get so irritated with stupidity and the effects of stupidity. I just have no patience for it.
Accountability Log:
| Week Begins 5/11/2008 | |||||||
| 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 * | N/A | N/A | PM | AM | PM | AM | AM |
| Abs * | N/A | NNMB | NNMB | N/A | NNMB | N/A | NNMB |
| Water * | 240 oz | 240 oz | 240 oz | 240 oz | 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 | 3800 | 3800 |
| Cals | 3412 | 3404 | 2991 | 2411 | 2721 | ||
| Ratios (C/P/F) | 30/50/20 | 30/50/20 | 20/60/20 | 10/70/20 | 20/60/20 | ||
| Target Ratios (C/P/F) | 30/50/20 | 30/50/20 | 20/60/20 | 10/70/20 | 20/60/20 | 40/40/20 | 40/40/20 |
| Total Completed | 15 | 15 | 15 | 15 | 15 | ||
| Total Possible | 15 | 15 | 15 | 15 | 15 | ||
| Mission 2 Total Complete | 1444 | 1459 | 1474 | 1489 | 1504 | ||
| Mission 2 Total Possible | 1470 | 1485 | 1500 | 1515 | 1530 | ||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Workout Log:
| Thursday, 5/15/2008 | Upper Body and Abs | ||
| Exercise | Set 1 | Set 2 | Set 3 |
| BB Shrug | 140 x 20 | 140 x 20 | |
| DB Shrug | 70 x 20 | 70 x 20 | |
| BB Wrist Curl | 30 x 30 | 20 x 20 | |
| BB Reverse Wrist Curl | 30 x 20 | 30 x 20 | |
| Inc. DB Curl | 30 x 15 | 30 x 15 | |
| Reverse BB Curl | 30 x 15 | 30 x 15 | |
| Close Grip Bench Press (1-1/2) | 125 x 15 | 125 x 15 | |
| Reverse Tricep Pushdown (1-1/2) | 70 x 15 | 70 x 15 | |
| Lying DB Rear Lateral Raise | 20 x 15 | 20 x 15 | |
| Lateral raise (w/plates) (1-1/2) | 15 x 15 | 15 x 15 | |
| Close Grip Lat Pulldown (21s) | 120 x 21 | 120 x 21 | |
| DB Pullover (1-1/2) | 40 x 15 | 40 x 15 | |
| Inc DB Chest Press (21s) | 40 x 15 | 40 x 15 | |
| DB Flye (1-1/2) | 30 x 15 | 30 x 15 | |
| Air Bike Crunches | 15 | 15 | |
| Janda Sit Up | 15 | 15 | |
| Full Sit Up | 15 | 15 | |
| Lying Side Crunch | 15 | 15 | |
| Supine Double Leg Raise | 15 | 15 | |
| Alt. Toe Touch | 15 | 15 | |
| Hip Thrusts | 15 | 15 | |
Thought for the Day:
The workout in the gym is only a part of the work you do for your physique.
Question of the Day:
What's your favorite exercise in the gym? Comment this article to answer.
 |
|
Until tomorrow…GET BACK TO LIFTING!
