Today was hectic. I did a round about to Las Vegas (via plane) and was really exhausted when it was done.
I am going to discuss my workout today and then I'm off to bed. I've had the attitude lately that I can keep pushing until my body screams at me to stop, so I keep pushing. I've been aiming towards that 350 pound 1 rep max squat and I will get there for sure! I've got to add about 30 pounds to my current 4 rep max and I will be at my 1 rep max of 350 pounds. It is all very exciting to me, but it also shows me how pushing and pushing is what we need to do.
I've noticed lately at the gym that people don't push themselves very hard. They do just enough. Even with things like stretching, they stop short of the painful stretch because they think they can't handle it. How are they expecting flexibility if they stay within their current range of motion? How do they expect their body to change if they don't push hard on the weights?
Check out my workout log below and my comments for more on this topic.
Accountability Log:
| Week Begins 3/2/2008 | |||||||
| 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 | PM | PM | AM | PM | PM | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 240 oz | 240 oz | 240 oz | 232 oz | 240 oz | 220 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 | 2700 | 2250 | 2250 | 2250 | 2700 | 2250 | 2250 |
| Cals | 2719 | 2199 | 2276 | 2241 | 2803 | 2301 | |
| Ratios (C/P/F) | 41/38/21 | 39/41/20 | 38/41/21 | 39/40/21 | 51/28/21 | 40/38/22 | |
| Total Completed | 15 | 15 | 15 | 15 | 15 | 15 | |
| Total Possible | 15 | 15 | 15 | 15 | 15 | 15 | |
| Mission 2 Total Complete | 427 | 442 | 457 | 472 | 487 | 502 | |
| Mission 2 Total Possible | 435 | 450 | 465 | 480 | 495 | 510 | |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 34 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 34: March 7, 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: Chicken (6 oz), oatmeal, large salad and 3 glasses of water | ||
| 9:30 a.m. | Meal 3: Chicken breast, large salad, oatmeal and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Chicken (6 oz), 2 cucumbers, apple and large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Chicken breast,2 cucumbers and large salad and 3 glasses of water | ||
| 5:30 p.m. | Workout: Steady State Cardio 45 minutes | ||
| 6:30 p.m. | Meal 6: Chicken breast, cucumber, carrots,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, 3/7/2008 | B11 | Start: 3:44 a.m. End: 4:11 a.m. | ||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 |
| Heels-raised back squat, 1-1/4 | 290 x 4 | 290 x 4 | 290 x 4 | 290 x 4 | 290 x 4 | 290 x 4 |
| Bulgarian split deadlift | 145 x 4 | 145 x 4 | 145 x 4 | 145 x 4 | 145 x 4 | 145 x 4 |
| Split good morning | 150 x 4 | 150 x 4 | 150 x 4 | 150 x 4 | 150 x 4 | 150 x 4 |
| Woodchop | 35 | 35 | 35 | |||
All of these are personal bests. 290 pounds feels extremely heavy when you first unrack it. I attacked the first set and was not happy with my depth. Alot of times there is a psychological reaction to the heavy weight and you don't get as deep as you should and this was no exception. On the second set I attacked it fully and got the full depth I should be getting. I could feel the weight all the way through the motion. By set 3 it was getting a lighter feeling. By set 5 it felt heavy towards the 3rd repetition, but I powered through to the final rep and then re-racked the weight. Set 6 just made me feel accomplished. My legs were tired already by the time I reached this set, but I completed it with style.
I am also getting the hang of the split deadlift and split good morning now. I sweat alot when doing those because they get my heart rate up. I wind up feeling these 2 days later!
I did 45 minutes of steady state cardio after I got back from my trip. I literally went from the airport to the gym for the cardio session. I'm looking for knock out results this week.
Until tomorrow…GET BACK TO LIFTING!
