Today was my 4th lifting day of the week and the first time in a long time that I've lifted for more than 3 days in a week and I am here to tell you that it was daunting at first. It felt odd to be back at the iron for a 4th day. I relied heavily on visualization and the results showed. I managed to hit a personal best in my squat, hitting 265 pounds for 6 sets of 4 repetitions. Let me explain to you exactly what I felt like as I approached this workout.
As I rolled into the gym I felt out of place because I knew I wouldn't be doing cardio, but would be doing my lifting yet again. I was focused on the fact that it was the 4th day this week for me, something that hasn't happened in close to a year (I used to lift 5 days a week in the past).
The very first scheduled exercise was the squat. The squat rack is all the way in the back corner of my gym, so I strolled back that direction. I stopped at the water fountain to fill up my 24 ounce bottle with water. I started reviewing my workout log and considered what weight I should attempt today. I noticed that I'd done 250 pounds on a previous (similar) workout format, so I immediately thought of doing 255 pounds today.
I got to the squat rack and loaded the bar with my warm up weight of 135 pounds. I attached my Manta Ray to the bar and did my warm ups. I got nice and deep and it felt wonderful. When my warm ups were done I began to load up 255 pounds. At the last minute I thought “Push yourself harder, you can do more” and so I added more weight to total 265 pounds.
I stepped under the bar and positioned the weight on my traps. I stood up and my first thought was “Damn, this is heavy!” I descended into my squat and was able to get all the way down and pushed hard to drive back to the top of the movement. 1 rep was completed. I found myself on the way down again and then back up. 2 reps completed. This was followed by 3 reps and then 4 reps. I re-racked the bar. I had just beaten my previous personal best by 15 pounds!
I finished 5 more sets just like this. It was a total rush to push that weight. I actually feel now like I could have done more and next time I work that exercise I'm aiming for 280 pounds. The next time you see me do a 6 sets of 4 reps workout with squats, look for that 280 pound number or higher because I'm conquering that 300 pound barrier very soon!
Accountability Log:
| Week Begins 2/10/2008 | |||||||
| 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 * | Lift | N/A | Lift | N/A | Lift | Lift | N/A |
| Cardio * | N/A | AM | N/A | AM | N/A | N/A | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 194 oz | 220 oz | 194 oz | 220 oz | 220 oz | 200 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 | 2450 | 2946 | 2421 | 2409 | 2417 | 3012 | |
| Cals within 5% (+/-) * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Ratios (C/P/F) | 38/42/20 | 48/39/13 | 42/42/16 | 41/42/17 | 30/39/21 | 50/39/11 | |
| Total Completed | 15 | 15 | 14 | 15 | 15 | 15 | |
| Total Possible | 15 | 15 | 15 | 15 | 15 | 15 | |
| Mission 2 Total Complete | 118 | 133 | 147 | 162 | 177 | 192 | |
| Mission 2 Total Possible | 120 | 135 | 150 | 165 | 180 | 195 | |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 13 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 13: February 15, 2008 | |||
| 5:30 a.m. | Meal 1: Protein shake and oatmeal (2x portion) and 3 glasses of water | ||
| 5:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 6:00 a.m. | Workout: Lifting and 6 glasses of water | ||
| 6:30 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 8:30 a.m. | Meal 2: Chicken breast, oatmeal (2x portion), large salad and 3 glasses of water | ||
| 11:30 a.m. | Meal 3: Chicken breast, large salad, oatmeal (2x portion) and large salad and 3 glasses of water | ||
| 2:30 p.m. | Meal 4: Chicken breast, oatmeal (2x portion) and large salad, 10 baby carrots and 3 glasses of water | ||
| 5:30 p.m. | Meal 5: Chicken breast, oatmeal (2x portion) and large salad, brocolli and 3 glasses of water | ||
| 7:30 p.m. | Meal 6: Chicken breast, oatmeal (2x portion), large salad and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
I am still working on my good mornings and my Bulgarian split squats, but I managed to move up the weight by 20 pounds today and still maintain excellent form.
| Friday, 2/15/2008 | B5 | |||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 |
| Heels-raised back squat, 1-1/4 | 265 x 4 | 265 x 4 | 265 x 4 | 265 x 4 | 265 x 4 | 265 x 4 |
| Bulgarian split deadlift | 85 x 4 | 85 x 4 | 85 x 4 | 85 x 4 | 85 x 4 | 85 x 4 |
| Split good morning | 85 x 4 | 85 x 4 | 85 x 4 | 85 x 4 | 85 x 4 | 85 x 4 |
| Woodchop | 25 | 25 | 25 |
I also did my Flatten Your Abs Level 1 workout today.
Until tomorrow…GET BACK TO LIFTING!
