Today started out in an interesting way.  I got to the gym at 4:30 a.m. and it was actually more crowded than usual.  At the same time, I realized that alot of people were going to start coming in around this time because people have made New Year's resolutions that involve getting in shape. This will last for about 3 weeks and they will all disappear back to their beds.  Not me!  I am going to be there just like I have been.

I got in a very good workout and did my chin up challenge workout as well.  During my workout I noticed that my Hypertrophy workout had confused my ability to up the intensity in each workout.  Why?  The reason is simple.  The workout really changes things up every time.  It consists of two workouts, Workout A and Workout B.  I lift 3 days a week, so I simply rotate from Workout A to Workout B each time I go to the gym.  With this Hypertrophy workout, the first time I do Workout A I aim for 5 sets of 5 reps.  The next time I do Workout A I am for 4 sets of 10 reps.  The next time I do Workout A I aim for 3 sets of 15 reps.  I then start the pattern again.  It is the same for Workout B, but in reverse (first the 15 rep workout, then the 10 rep workout and then the 5 rep workout).  This means that each workout, while the exercises remain the same, the weight that I lift in each is vastly different.  It has made it difficult for me to “beat my previous workout,” but today I figured out what to do.

I went back to previous workouts and looked at the weight I was lifting.  I read my notes and determined if I would be able to lift heavier or if I would lift longer (ie. more reps).  I then wrote those in the far column of my workout log as a goal to reach.  I then set about making those goals happen.

I then started to consider my accountability log and why it seems that it doesn't bother me to update it while many other people have trouble with doing it.  I only really update the log once a day and I find that to be an easy thing to do because it motivates me to get stuff done.  I have always had a problem with ADD (I'm not kidding) and this type of focus really helps me with that issue.  I am able to remember my meals and keep up a high intensity during my workouts because I know I am going to have to post the results here.

Today's accountability log:

I managed to drink 9 bottles of water today (note to environmentalists:  I refill the same 24 ounce bottle all day long), which was a record for me–216 ounces of water!  This was due in large part to an intense workout involving a great cardio and core session.

I am planning to hit 50 push ups for the push up challenge.  If you haven't seen the challenge yet, get on over to Tea's blog and join in.  I did the test at 100 pushups for breakfast site.  I managed to do 27 push ups, which put me in the “strong” range.  My goal is to basically double the number.

Tonight I will be gathering up all my goals and posting them in one place.  I may even place them on the sidebar so they stay in view for all visitors.  Tomorrow I will release a podcast about why I workout at 4 a.m. every morning.  It will be full of tips for getting in a great workout at the gym.  Come back and listen to the podcast.

Until tomorrow…

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Today was a big budgeting meeting and I listened carefully and then picked which battles to fight.  I have alot riding on the proper numbers coming my way.  I first expressed my annoyance at the fact that we start a new year in a few days and don't yet have a budget (reminiscent of the United States government).  I then picked two very specific battles to fight.

The first battle involved some long range planning issues that would affect the growth of the company.  Several executives didn't get the big picture issue at all.  They spent 25 minutes arguing and then (for the second time in two weeks) all agreed that it was something we must do. 

This reminded me of how alot of people get with their exercise and nutrition plans.  They know what they need to do but they would rather argue with themselves about it.  If they stop arguing with themselves, they'd have to get started and that's not something they want to do (hence the constant argument with themselves).

You hear alot of people talk about how they need to lose weight, workout more or just eat better, but most of them don't get up and do anything about it.  Still others get started, but drop out immediately.  It is people like you and the other shredders who are inspirational because you do the hard work it takes to get the job done.  None of us gets a prize for sticking to our plans, but we do it anyway.  However, I'm going to immediately disagree with my previous sentence.  Our prize is our health.  Our prize is the pride we can have after we accomplish our goals.

Today was my second day of accountability logging.  I missed one meal point because it came late (about 45 minutes late) and I'm trying to make sure I eat every 3 hours like clockwork.

So stand up and be accounted for.  Don't think that you are alone when you are trying to achieve some fitness goal.  You are far from alone.  Take your story to the web and you will find many other people just like you who want to help.  Give it a shot and you'll find that it works and works well!

Until tomorrow…

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Today was the first day of my new accountability program and I've modelled alot of it after what Adam is doing.  It is going to be a very tough thing to keep up with, but it is worth it in the end.

To begin with, today was a crazy day as usual.  Alot of problems arose that I had to deal with. 

I forgot to mention on this blog that when we did our strategic planning, I required each member of my team to have at least one fitness goal for 2008.  At first they were not too keen on it, but they ended up embracing the idea.  Two members of the team set a weight loss goal while another set a goal to lower their cholesterol.  It was awesome to see!

Here are is my accountability log for the day:

Today I managed to hit all my marks because I was extremely focused on doing the things I posted I would do.  I reckon that's the point of accountability plans, right?  I was actually pretty amazed at how much this plan dominated my thoughts and actions today.  I've given myself a point for the Pre-sleep nutrition because as soon as I finish this blog there is a protein shake with glutamine waiting for me to down.  I will then hit the sack. 

As I went about my business today, I realized that I've posted a plan for the entire world to see.  If I fail, everyone is going to know.  I can't allow that to happen!  Thanks to all of you, I will hit my goals faster than I could ever have imagined.  I can't slack off.  If I do, you will know that I didn't do what I planned to do and that's not a comfortable feeling for me.  I'm the type of guy who does what he says he is going to do.  Nothing less than that will be acceptable to me.

I am planning the topic for my next podcast and wanted to get a vote from you.  You can post a comment telling me what you'd like to hear from the following topic possibilities:

#1 — Favorite Exercises #3 — Deadlifts

#2 — Useful tools to use at the gym

#3 — Why I work out at 4 a.m. every morning

As I say, post a comment and tell me whether you'd like to hear #1, #2 or #3 this week.  I will eventually address all three topics, but you get to pick which one goes first.

Until tomorrow…

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Well, today is Christmas Day and that's pretty much enough said.  I did my best not to over indulge, but I don't feel like I did as well as I could.  Tomorrow is another day and starts another stage in my develpment as a shredder.

The following are my nutrition and exercise plans for the rest of this week and all of next week:

Wednesday, 12/26/2007:
    Nutrition:  
        Metabolic Surge, low carb
        18 glasses of water
    Workout:  
        Squats and Deadlift Shrugs 5 x 5 (supersetted)
        Bulgarian Split Squats and Step Ups 5 x 5 (supersetted)
        Reverse crunches 3 sets
        HIIT Cardio Session 30 minutes
        Chin up session

Thursday, 12/27/2007:
    Nutrition:
        Metabolic Surge, low carb
        18 glasses of water
    Workout:  
        HIIT Cardio Session for 45 minutes

Friday, 12/28/2007:
    Nutrition:
        Metabolic Surge, low carb
        18 glasses of water
    Workout:
        DB Incline Bench Press and Cable Seated Row 4 x 10 (supersetted)
        DB Shoulder Press and Wide grip lat pulldown 4 x 10 (supersetted)
        BB close grip bench press and High pull 4 x 10 (supersetted)
        Swiss ball crunches 3 sets
        HIIT Cardio Session for 30 minutes
        Chin up session

Saturday, 12/29/2007:
    Nutrition:
        Metabolic Surge, low carb
        18 glasses of water
    Workout:  
        HIIT Cardio Session for 45 minutes
        Chin up session

Sunday, 12/30/2007:
    Nutrition:  
        Metabolic Surge, low carb
        18 glasses of water
    Workout:  
        Squats and Deadlift Shrugs 3 x 15 (supersetted)
        Bulgarian Split Squats and Step Ups 3 x 15 (supersetted)
        Reverse crunches 3 sets
        HIIT Cardio Session for 30 minutes
        Chin up session

Monday, 12/31/2007:
    Nutrition:
        Metabolic Surge, all protein day
        18 glasses of water
    Workout:
        HIIT Cardio Session for 30 minutes

Tuesday, 1/1/2008:
    Nutrition:
        Metabolic Surge, all fruit day
        18 glasses of water
    Workout:
        Run for 30 minutes in neighborhood

Wednesday, 1/2/2008:
    Nutrition:
        Metabolic Surge, low fat
        18 glasses of water
    Workout:
        DB Incline Bench Press and Cable Seated Row 5 x 5 (supersetted)
        DB Shoulder Press and Wide grip lat pulldown 5 x 5 (supersetted)
        BB close grip bench press and High pull 5 x 5 (supersetted)
        Swiss ball crunches 3 sets
        HIIT Cardio Session for 30 minutes
        Chin up session

Thursday, 1/3/2008:
    Nutrition:
        Metabolic Surge, low fat
        18 glasses of water
    Workout:
        HIIT Cardio for 45 minutes
        Chin up session

Friday, 1/4/2008:
    Nutrition:
        Metabolic Surge, low fat
        18 glasses of water
    Workout:
        Squats and Deadlift Shrugs 4 x 10 (supersetted)
        Bulgarian Split Squats and Step Ups 4 x 10 (supersetted)
        Reverse crunches 3 sets
        HIIT Cardio Session for 30 minutes
        Chin up session

Saturday, 1/5/2008:
    Nutrition:
        Metabolic Surge, low fat
        18 glasses of water
    Workout:
        Rest day today

Now you all have a record of my nutrition and workout plans for the next 2 weeks.  Please hold me accountable to doing these things.  I have read Adam's blog today and I'm trying to determine how to get 10 points out of this each day.  I think I'm going with a similar strategy to Adam's.  I will give myself 1 point for each meal (5 meals = 5 points), 1 point for meeting my water goal (1 point), 1 point for post-workout meal (1 point), 1 point for training (1 point), 1 point for accountability blogging/pictures (1 point) and 1 point for pre-sleep shake (1 point) for a total of 10 points.  On the rest day, I will give myself points as follows:  1 point for each meal (5 meals = 5 points), 1 point for meeting my water goal (1 point), 2 points for having a rest day (2 points), 1 point for accountability blogging/pictures (1 point) and 1 point for pre-sleep shake (1 point) for a total of 10 points.  I believe this will work, so it is the plan I'm going to stick to.  There are 40 days until the end of my first mission (including February 3, 2008), so I will have a possible 400 points during this time period.  Let's see how I do!
< BR>Until tomorrow…

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