Today I got up at my regular time. My stopwatch and I headed to the gym for a workout of massive proportions. I absolutely love my squat days. I'm learning to love the good mornings and split deadlifts as well.
Today was another day of personal bests. I keep pushing my body and it keeps responding. They say that as long as you still have strength and can put in a good workout, your body is recovered and responding. Mine just keeps responding. I especially like the 4 day routine that I'm on. I am now working through both workouts in the plan each week, so my volume has increased and I love that.
There is just something about lifting heavy weights that keeps me going. I've definitely decided that bodybuilding contests are in my future. I've even found the my initial body goal. Here it is:
That's the body I'm aiming for for the first phase of my bodybuilding career. He isn't massive, but he is natural. I like that.
I've been giving alot of thought to self-limiting beliefs and behaviors and I know that if you believe in yourself you can achieve anything. It is all about believing you can do it.
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 | ||||
| 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 | ||||
| Ratios (C/P/F) | 41/38/21 | 39/41/20 | 38/41/21 | ||||
| Total Completed | 15 | 15 | 15 | ||||
| Total Possible | 15 | 15 | 15 | ||||
| Mission 2 Total Complete | 427 | 442 | 457 | ||||
| Mission 2 Total Possible | 435 | 450 | 465 | ||||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 31 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 31: March 4, 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 workout | ||
| 5:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Chicken breast, 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: Tuna (6 oz), 2 cucumbers 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 | ||
| 6:30 p.m. | Meal 6: Lean beef, carrots, green beans and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Tuesday, 3/4/2008 | B10 | Start: 3:47 a.m. End: 4:41 a.m. | |||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
| Heels-raised back squat, 1-1/4 | 255 x 8 | 255 x 8 | 255 x 8 | 255 x 8 | 255 x 9 |
| Bulgarian split deadlift | 145 x 8 | 145 x 8 | 145 x 8 | 145 x 8 | 145 x 7 |
| Split good morning | 150 x 8 | 155 x 8 | 155 x 8 | 155 x 8 | 155 x 8 |
| Woodchop | 35 | 35 | 35 | ||
OK, so those 1-1/4 squats are amazing, but the fifth set is the first time in my life that my legs failed during a squat. I had the cross bars just about an inch above my lowest point in the squat. After doing 4 sets of 255 x 8, I decided on the fifth set to go for an extra couple of reps to really kill my legs. I did the 9th rep and went down for the 10th rep and I was completely unable to come back up. I had reached positive failure on my squat, so I set the bar down on the cross bars. What a rush that was!
At my gym, I do my Flatten Your Abs workout upstairs. Today I had a hard time getting back down from the upper level. My legs were jello! Tonight my low back is fried from the good mornings and my hammies are crying out in pain. DOMS–not sure why I love it so much!
Until tomorrow…GET BACK TO LIFTING!
