Posts written by Michael J. Mahony

Today was exciting.  I feel great about setting a 21 day short term goal ending in a big reveal.  I was already feeling the pressure today.  At every step of the way I was thinking about the results I want to present on April 1, 2008.  The pressure I'm putting on myself is awesome.

I had an awesome workout, breaking more personal bests.  Push, push, push and then push again, that's the motto in the gym.  I'm going at it like a crazy man these days.  The intensity is amazing.  I tried an experiment the past week and a half.  I've had music in my ears for every weight workout and it has made a huge difference.  I feel like I'm more focused and pushing harder than ever. 

Today I ran 3.3 miles on the treadmill in just under 30 minutes.  I enjoyed the run immensely.  I was dripping when I was done.

My nutrition was interesting today.  I am still getting used to the lower carbs for the week.  Messing with my macronutrient ratios has been an interesting experiment.  I'm finding that my energy levels are maintained and I can feel a difference in my clothing (it is much more loose fitting).

I'm putting the finishing touches on the podcast for the week and plan to get that uploaded within the next day or two.  If you have ever wondered the role of weight training in a fat loss program, this is the podcast to listen to.

Accountability Log:

Nutrition Log:

Workout Log:

As you look at this, make sure you understand that the 1-1/4 squat in this workout is done by going down to the bottom of the squat, coming up 1/4 of the way, going all the way back down and then all the way back up.  This is 12 reps at 255 pounds–a personal best!  I've been really working on my squatting form using Mark Rippetoe's books as my guide. 

Until tomorrow…GET BACK TO LIFTING!

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As I was reading through blogs today, I came upon a comment from Debbie on Mike Groom's blog.  It got me thinking and in the past few hours I've come to the conclusion that what I'm about to reveal (or not reveal) is going to really up my accountability.

Today is March 10, 2008.  Starting today I will be covered up in my pictures until April 1, 2008.  On April 1, 2008 I will have a special photo split to show you.  It will be a comparison of yesterday's picture (March 9, 2008) and the picture on April 1, 2008.  I guarantee you will be blown away by my progress in the next 3 weeks.  I am going into full shred mode.  21 days of good hard shredding followed by the big reveal.  I have come up with an idea for how I can handle my posing photos (they are too much fun to pass up), possibly passing on the front view shots.

Some of you may wonder how this is ratcheting up my accountability when I've said that I think the daily photos are the major accountability factor.  I still believe this to be true, but like a plateau in weight training, it is a great tool to use a reveal from time to time.  It is a tool for motivation.  I've promised (above) to make great progress in just 21 days.  Now I have to put up or shut up.  It will be extremely embarrassing if I fail to fulfill my promise.  Thus, my accountability is going to be sky high during this time period.  At the same time, I want to show what can be done in just 21 short days with a physique transformation.

Accountability Log:

NOTE:  There's a change to Thursday and Friday.  This Tuesday is my last workout of the series I've been doing.  I am supposed to take the rest of the week off from lifting and that's what I will do.  I then begin a program that involves a technique called “wave loading” (we will discuss this as I progress through those workouts).

New Podcast:

Check in for my podcast this week.  The topic this week is weight training techniques for fat loss.

Nutrition Log:

Workout Log:

Today I ran 3 miles through my neighborhood for my steady state cardio.  It was a great change of pace from the gym.  I definitely found it more relaxing.

Today's workout was yet another awesome day of Personal Bests.  I managed a personal best in the BB Bent over row (for 8 reps), the BB Incline Bench Press, the Lat Pull Down (this one was killer), the Barbell push press (wow!  I was exhausted after this one.  Just a week or so ago I did 150 x 4 and today I did 150 x 8!)

The Big Reveal

April 1, 2008

Check out what can be done in 21 days!

Until tomorrow…GET BACK TO LIFTING!

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Today was a rest day and I took advantage.  I got up my usual time for the weekend and got into some serious personal reflection time.  I realized that alot has changed for me the past few months.  I used to be pretty easily swayed, going in this direction or that on a whim.  The biggest change this physique transformation quest has created is that I now stick with a plan.  I ride it out for as long as the plan says unless some obvious changes are needed. 

I was extremely proud of myself for some recent decisions that I made and this came to light during this reflection time.  I hadn't even realized how proud I was until today.  I really want to do a bulking period, but the fat loss goal just wasn't where I want it.  I decided that a bulk might be a bad idea right now, so instead, I changed things up a little and focused on gradual carb lowering over a 12 week period.  I will hit the bulk at the end of that period.  In the past I would have jumped into the new bulking program without giving it any further thought.  I would not have cared that my goal for fat loss had not yet been met.  Physique transformation has taught me that things don't happen overnight.  My new mantra:

I am not looking for overnight success, I am looking for lasting success!

It is not enough that I change my body, I need to keep it maintained.  What good is it to work this hard only to give it all away again?  That's where sticking to a plan comes in.  This is a life changing event, not just some fad.  I constantly get comments (here and elsewhere) about my dedication and drive.  Guess what?  I'm no different than you are.  Each and everyone reading this can do the same thing.  There's no real mystery to it.  I have learned that the majority of our success or failure in this physique transformation game comes from our diet.  What we eat dictates how well we do.  Not getting results?  Look at your nutrition.  I've found that at every step of the way, if I have two weeks in a row where I don't make good progress, nutrition is the culprit.  Sometimes it is subtle and sometimes it is obvious, but it is there.

As an example of how subtle the nutrtion issue can be, about 2 months ago I stalled with my progress for 2 straight weeks.  I began analyzing what I had been doing.  Everything seemed to plan.  Suddenly I realized that I had been drinking alot of milk.  The following week I eliminated the milk completely to see what would happen.  That was the week I ended up with a 6 pound weight loss and a ton of body fat dropped.  That's just how subtle the change can be. 

Whatever your situation, don't despair.  You can do this if you put your mind, body and soul into it.  Physique transformation, admittedly, is not for the lazy or weak at heart.  This is something that requires dedication and desire.  It requires that you put it all out there.  The NY4 are the perfect example of things that motivate you.  I can tell you that if I could be there, I would.  The idea of training with both Adam Waters and Tom Venuto would have me pushing myself to the brink daily.  So why am I not doing that now?  Because I got complacent and did just what the plan called for until late last week.  Starting late last week I jumped off the cliff so to speak.  I have gone to the no mercy methodology in every single workout.  I'm lifting weights I never thought I'd be able to lift and I'm running on the treadmill at speeds I never thought I would hit.  Guess what?  I'm alive and doing well despite all this hard work.

If you want to change your body make the decision today to do what it takes.  Write out a plan.  Work your plan.  Most of all, push yourself harder than you think you can handle because I promise you, your body can handle more than you think it can.

Accountability Log:

Nutrition Log:

Workout Log:

This was a rest day.  No workout was allowed.

Until tomorrow…GET BACK TO LIFTING!

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The stats for the week are in and I'm surprised because they are literally flat across the board.  Weird!

Honestly, this isn't that terrible because I tend to see a week like this followed by a week where I drop a good amount of fat, so I'm keeping my fingers crossed, sticking to my plan and expecting big numbers next week.

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