Today was the last day of lifting for the week. What an intense week of lifting it has been. As I think back, I cannot think of a week of lifting that has been as intense and strenuous as this one. It has been one amazing week. Things were accomplished that I believed were not possible. I've been shredding hard and the nutritional element has been close to perfect this week. What a powerful thing a reveal is!
I spent 3 hours in battle today. I was helping a friend remove a virus from their computer called Vundo. It is a particularly stubborn virus. While it is classified as a medium threat, it basically renders the computer useless. It took three different tools to remove the virus from the computer. When I was done I felt like someone had beaten me in my traps. It was then that it hit me–DOMs from the deadlift workout. I always feel it in my traps.
Yes, what a week. I am going to have a hard time beating this week next week, but I will do it.
Accountability Log:
| Week Begins 3/16/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | LC | HC | LC | LC | LC | HC |
| 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 | PM | PM | AM | PM | PM | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 265 oz | 240 oz | 288 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 | 2250 | 2250 | 2700 | 2250 | 2250 | 2250 | 2700 |
| Cals | 2199 | 2241 | 2711 | 2299 | 2210 | 2191 | |
| Ratios (C/P/F) | 34/44/22 | 35/44/21 | 37/43/20 | 32/45/23 | 35/45/20 | 34/47/18 | |
| Total Completed | 15 | 15 | 15 | 15 | 15 | 15 | |
| Total Possible | 15 | 15 | 15 | 15 | 15 | 15 | |
| Mission 2 Total Complete | 637 | 652 | 667 | 682 | 697 | 712 | |
| Mission 2 Total Possible | 645 | 660 | 675 | 690 | 705 | 720 | |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 48 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 48: March 21, 2008 | |||
| 3:30 a.m. | Meal 1: Protein shake with banana and Udos and oatmeal and 3 glasses of water | ||
| 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, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Protein shake with banana and oatmeal, large salad and 3 glasses of water | ||
| 9:30 a.m. | Meal 3: Turkey breast, oatmeal, large salad and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Chicken (6 oz), curcumber, apple and large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Chicken (6 oz), cucumber and large salad and 3 glasses of water | ||
| 6:30 p.m. | Meal 6: Chicken breast, cucumber, brocolli, large salad and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Friday, 3/21/2008 | D1 | Start: 4:10 a.m. Finish: 5:09 a.m. | |||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
| Chin up | (30) 6 | 1 | (25) 6 | 1 | (40) 10 |
| Barbell shoulder press | 140 x 6 | 175 x 1 | 150 x 6 | 185 x 1 | 125 x 10 |
| DB bench press | 85 x 6 | 85 x 6 | |||
| Wide-grip cable seated row | 165 x 6 | 165 x 6 | |||
| Lower-body Russian Twist | 20 | 20 | |||
What a workout! It is a real trip to lift 185 pounds over my head. There is something to be said for wave loading. It really makes my body want to lift extra heavy and that's a great thing.
Thought for the Day:
When faced with your own failures, never give up. Push yourself to achieve success. Remember that success doesn't happen overnight. It is the result of a string of events that come together to bring you success. Work hard and go for what you want.
Until tomorrow…GET BACK TO LIFTING!
