Today I got in a discussion with another person as I was warming up for my personal training session. I started telling this guy about my concept of total immersion and how that works. He brought it to a different level for me, making the point that it is like an extreme focus. You are so focused on the end result that you don't let anything else get in your way.
To me, total immersion is very much an extreme focus. At the same time, it is important to note that I've reached this current level of total immersion over time. It isn't something that happened over night. It is alot like adding pounds to your lifts. You don't do it over night, instead, you progressively add weight over time. Total immersion is exactly the same. You slowly amplify your focus over time. This assists with your success because it isn't something you had to jump straight into. It is the classic angled line on a line graph. It goes progressively higher as time passes. So it is with total immersion.
For me this has resulted in some amazing runs. I've hit some amazing milestones through the use of this mindset. Afterall, a big part of this game is mental. If your mental game isn't strong you will not hit your goals no matter how hard you try. It just isn't possible.
Take the time to figure this part out because it is going to help you immensely. Don't underestimate the concept and don't dismiss it as being something that works for me and not for you. Total immersion is completely personal and that means each person will handle it differently. However, it will work for anyone who understands its purpose. It isn't a quick fix. It leads you to your destination. It is the road map for your future success.
Accountability Log:
| Week Begins 4/27/2008 | |||||||
| 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 | Lift | N/A |
| Cardio * | N/A | N/A | PM | AM | PM | N/A | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 264 oz | 264 oz | 240 oz | 264 oz | 264 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 | 3000 | 3000 | 3000 | 3000 | 3000 | 3000 | |
| Cals | |||||||
| Ratios (C/P/F) | 10/70/20 | 10/70/20 | 30/50/20 | 10/70/20 | 10/70/20 | 10/70/20 | |
| Target Ratios (C/P/F) | 10/60/30 | 10/60/30 | 10/60/30 | 60/30/10 | 10/60/30 | 10/60/30 | 10/60/30 |
| Total Completed | 15 | 15 | 15 | 15 | 15 | 15 | |
| Total Possible | 15 | 15 | 15 | 15 | 15 | 15 | |
| Mission 2 Total Complete | 1234 | 1249 | 1264 | 1279 | 1294 | 1309 | 1309 |
| Mission 2 Total Possible | 1260 | 1275 | 1290 | 1305 | 1320 | 1335 | 1335 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
Workout Log:
| Friday, May 2, 2008 | Start: 4:15 a.m. | End: 5:15 a.m. | |
| Exercise | Set 1 | Set 2 | Set 3 |
| Squat rows | 85 x 20 | 85 x 20 | 85 x 20 |
| Wood chops | 70 x 20 | 80 x 20 | 90 x 20 |
| Negative Dips | (BW) 12 | (BW) 12 | (BW) 12 |
| Tricep bench dips | (BW) 20 | (BW) 20 | (BW) 20 |
| Body weight rows (unstablizied) | (BW) 20 | (BW) 20 | (BW) 20 |
| One arm row and extension | (BW) 5 | (BW) 5 | (BW) 5 |
Some explanations are in order. The squat rows and wood chops are supersetted. A squat row involves two cable pulleys with weight stacks. You sit into a squat and when you come up, you row the weight to your body. Body weight rows (unstabilized) had me grabbing some handles that were suspended from the ceiling, laying back so that I was on my heels only and then rowing my body weight. One arm row and extension had me doing the same thing, but with one arm and reaching out to a certain point on the supporting cable and then back to the floor. All of this is what I call endurance training. It is very difficult stuff, but it isn't my passion at all.
Thought for the Day:
Figure out what your limits are and then set out to hit those limits because doing less will be cheating yourself out of some great results.
Until tomorrow…GET BACK TO LIFTING!
