Today was my final training day of the week, with tomorrow being a day of rest. I hit the gym early at 5:30 a.m. and ran for 30 minutes. I managed to run 3.5 miles in that time and it was intense. What I did today was I started out jogging at a pace of 6.5 MPH. I did this for 2 minutes. I then upped the speed to 7.0 MPH and ran at this pace for 8 minutes. At that point I upped the pace to 7.5 MPH and ran at that pace for 5 minutes. I then upped the pace to 8.0 MPH and ran for another 5 minutes. It then got very, very intense indeed. I upped the pace to 8.5 MPH and ran it for 2 minutes. I then upped the pace to 9.0 MPH and ran it for 2 minutes. I then upped it to 9.5 MPH and ran it for 2 minutes. I spent the final 4 minutes of my run at 10 MPH! When I hit the “finish line” I was gassed!
As soon as that was done and I was ready to leave the gym, I decided to work on my squatting technique. I've been re-reading Starting Strength by Mark Rippetoe and it describes, in detail, what the perfect squat would be. I went to the squat rack (that is mostly unused at this gym) and proceeded to practice with the empty bar. I worked on keeping my chest up during the entire movement. I worked on getting better depth on the squat at all times. I worked on watching a point on the floor six feet in front of me. I paid careful atttention to where my knees were travelling during the movement. Most importantly, I worked on the hip drive. A squat is really a hip movement overall and most people miss this when doing the exercise. In fact, when you watch most people squat, it is really a standing leg press, not a squat. While I don't really have that problem, I wanted to be sure to practice every aspect of the squat because I'm going into wave loading next week (more on this tomorrow) and it will require me to lift some pretty heavy weight. I wanted to perfect my form before hitting the heavy loads I'm facing this coming week.
I'm excited to see my workout results this coming week. I felt really strong today, even getting my “test squats” up over 250 pounds with great form. I'm ready for this week's lifting and warn you to watch for some huge numbers!
My reveal is in 17 days and I'm working hard. Today I was tempted by pizza but the reveal was on my mind and I turned it down. I probably would have anyway, but the reveal made it much easier to do. I'm really working hard on my Flatten Your Abs workout these days. I attacked this in a progressive manner from the start. I did just 1 set the first 2 weeks of working the program and am now up to 3 sets (where I shall stay until I go up a level). It is a great program and one I highly recommend. Give it a try!
Just a note that my online friend, Mike Groom, will be doing his reveal in about 50 days from now. Go on over to his blog and give him some support!
Accountability Log:
| Week Begins 3/9/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | HC | LC | LC | LC | HC | 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 | N/A | N/A | N/A |
| Cardio * | N/A | PM | PM | AM | PM | PM | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 240 oz | 240 oz | 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 | 2250 | 2700 | 2250 | 2250 | 2250 | 2700 | 2250 |
| Cals | 2170 | 2721 | 2198 | 2291 | 2248 | 2798 | 2198 |
| Ratios (C/P/F) | 35/39/26 | 35/40/25 | 36/39/25 | 34/41/25 | 33/41/26 | 34/40/26 | 32/43/25 |
| Total Completed | 15 | 15 | 15 | 15 | 15 | 15 | 15 |
| Total Possible | 15 | 15 | 15 | 15 | 15 | 15 | 15 |
| Mission 2 Total Complete | 532 | 547 | 562 | 577 | 592 | 607 | 612 |
| Mission 2 Total Possible | 540 | 555 | 570 | 585 | 600 | 615 | 630 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 42 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 42: March 15, 2008 | |||
| 5:30 a.m. | Meal 1: Protein shake with banana and Udos and oatmeal and 3 glasses of water | ||
| 5:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 6:00 a.m. | Workout: 30 minute intense run | ||
| 7:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 9:00 a.m. | Meal 2: 1 egg, 5 egg whites, oatmeal, large salad and 3 glasses of water | ||
| 12:00 p.m. | Meal 3: Protein shake with banana and Udos and Oatmeal mixed with non-fat milk, large salad, and 3 glasses of water | ||
| 3:00 p.m. | Meal 4: Chicken breast, brocolli and large salad and 3 glasses of water | ||
| 6:00 p.m. | Meal 5: Chicken breast, 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: | |||
| Running intensely | 30 minutes |
Thought for the Day:
Men and women were not only created equal, they are supposed to workout in the same manner as well. What's good for a man is good for a woman. Don't believe all the stuff about women needing to lift differently than a man because it is nothing but rubbish.
Until tomorrow…GET BACK TO LIFTING!
