(NOTE: Due to problems with my internet connection this post is being posted late.)
I woke up today very excited. It was to be my last wave loading workout. It is also my last workout on my own. After this I will be taking my lead from my personal trainer. It is very exciting.
At the same time, I'm also excited because tomorrow is the day I get to go to the body building competition (as a spectator). Jay Cutler is guest posing and I plan to take alot of pictures (which I will post on this blog).
The servers all rolled out perfectly last night. We had no problems at all. It was a pretty amazing roll out.
I started reviewing my nutrition logs tonight. I see alot of adjustments I can make to maximize my fat loss, especially with the timing of my meals. Look for changes starting soon.
Accountability Log:
| Week Begins 4/13/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | LC | LC | HC | LC | 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 * | 240 oz | 240 oz | 240 oz | 264 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 | 3000 | 3000 | 3000 | 3000 | 3000 | 3000 | 3000 |
| Cals | 2975 | 2988 | 3012 | 3025 | 2979 | 3002 | |
| Ratios (C/P/F) | 10/58/32 | 9/61/30 | 10/62/28 | 60/30/10 | 10/60/30 | 12/60/28 | |
| 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 | 1024 | 1039 | 1054 | 1069 | 1084 | 1099 | 1099 |
| Mission 2 Total Possible | 1050 | 1065 | 1080 | 1095 | 1110 | 1125 | 1125 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 76 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 76: April 18, 2008 | |||
| 3:30 a.m. | Meal 1: Protein shake with 1/2 portion of oatmeal | ||
| 3:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 4:00 a.m. | Workout: Lifting, FYA | ||
| 5:00 a.m. | Supplements: Protein shake, 1/2 portion of oatmeal, 1/2 banana, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Chicken breast, large salad and 3 glasses of water | ||
| 9:30 a.m. | Meal 3: Chicken breast, large salad and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Chicken breast, large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Chicken breast, large salad and 3 glasses of water | ||
| 4:30 p.m. | Workout: PACE Cardio – Elliptical 24 minutes | ||
| 6:30 p.m. | Meal 6: 2 chicken breasts, 2 cups of green beans, large salad, 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Friday, 4/18/2008 | D4 | Start: 4:05 a.m. End: 5:10 a.m. | |||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
| Chin up | (15) 6 | 1 | (10) 6 | 1 | (30) 10 |
| Barbell shoulder press | 160 x 6 | 195 x 1 | 165 x 6 | 200 x 1 | 140 x 10 |
| DB bench press | 85 x 7 | 85 x 7 | |||
| Wide-grip cable seated row | 200 x 7 | 200 x 7 | |||
| Lower-body Russian Twist | 30 | 30 | |||
Thought for the Day:
Simplicity leads to success.
Until tomorrow…GET BACK TO LIFTING!
