Wow! I haven't felt this way in a very long time. I did a massive workout on Monday where I obliterated my previous personal bests on my squats. I am still very proud of my 335 pound squat and can't wait until this coming Monday to see what I can do the next time around.
Yesterday when I woke up I was very sore in my quads. Today I am completely wasted. My quads ache, my hammies are on fire, my glutes are sore in about 5 different spots and I can barely walk. So how crazy am I that not only did that make me happy when I woke up, but I hit the gym and did HIIT on the elliptical?
I've been thinking alot about how you need to surround yourself with like-minded people to achieve success. It permeates every aspect of life, but is especially true in a physique transformation. Just looking at the Shredder Council, for instance, we were all drawn to Adam Waters because of his awesome physique transformation. Initially that is what drew us together as a group. As time wore on, we stuck together because we are like-minded. I personally find it amazing how it has all worked out.
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 | |||
| 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 | |||
| Ratios (C/P/F) | 34/44/22 | 35/44/21 | 37/43/20 | 32/45/23 | |||
| Total Completed | 15 | 15 | 15 | 15 | |||
| Total Possible | 15 | 15 | 15 | 15 | |||
| Mission 2 Total Complete | 637 | 652 | 667 | 682 | |||
| Mission 2 Total Possible | 645 | 660 | 675 | 690 | |||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 46 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 46: March 19, 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: HIIT Cardio – 30 minutes | ||
| 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: Turkey breast, 10 baby carrots, apple and large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Turkey breast, celery and large salad and 3 glasses of water | ||
| 6:30 p.m. | Meal 6: Lean beef, carrots, cucumber, mixed vegetables, large salad and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Workout Log: | |||
| Elliptical HIIT | 30 minutes (30/30) |
No mercy! To hell with the DOMs, I hit the elliptical and hard. 30 seconds at 260 steps per minute followed by 30 seconds at 200 steps per minute. My heart rate was at 85% the entire time. I was completely out of breath when I was finished.
Thought for the Day:
Motivation is about pushing yourself to the limit. It is about pushing youself when you could easily make excuses. It is about working out even though you are hit by a massive case of DOMs. Like all the Nike commercials proclaim–JUST DO IT! That's the thought for today.
Until tomorrow…GET BACK TO LIFTING!
