Posts written by Michael J. Mahony

The Challenge

Complete the most unassisted chin ups.

I challenge all of you who currently cannot complete a single unassisted chin up to see who can do the most unassisted chin ups by March 22, 2008.  It is important that you currently cannot complete a single unassisted chin up.

How do you get involved?

Leave a comment letting me know you want to be involved.  I will post an entry outlining my plan for how to accomplish some unassisted chin ups and in that entry will be the list of people interested in joining the challenge. 

What is involved?

Starting on Sunday, December 23, 2007 (80 days from the end of the challenge), I began a weekly post regarding the challenge.  Each of you should provide me (via email) your current progress regarding chin ups.  I will post this every Sunday for all the world to see.

Participants:

Tea [visit her blog]
Lynda [visit her blog]
Suzette [visit her blog]
Lilla [visit her blog]
Jeff
Michael [You are here]

Progress:

Tea — ?? Need an update please
Lynda — ?? Need an update please
Suzette — Suzette is figuring out how to get the training in to do the chin ups. 
Lilla — ?? Need an update please
Jeff — Assisted Chin machine: 2x (part of back routine)
            Assisted Chins: 3×10,4×10
Michael — Doing 5 sets of 5 chin ups with 40 pounds assistance.  Was able to almost complete 1 unasissted.

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Today was my second day of the low carb cycle of Metabolic Surge and honestly, I have no energy at all.  I know it is my body getting used to the low carbs again.  Although, with the results I'm getting, when I do end this third round, I am going to seriously work on carb cycling ala Tom Venuto. 

This brings me to things I've learned in the past 87 days.  Here is the list:

• Consistency is the key to it all
• Low carb works well for me
• I was not eating enough fibrous veggie carbs previously and it makes alot of difference
• Drink water!  Drink water!  Drink water!
• Lifting very heavy weights is a high for me.
• Podcasting is fun
• Adam Waters is an awesome and inspirational guy
• Every single Shredder Council member is very supportive of the other members.
• Selfish isn't a word the Shredder Council members know and use
• Lilla is a professional videographer (or at least she should be)
• Adam is a professional videographer (or at least he should be)
• Mike Groom is my clone
• Suzette is extremely supportive
• Bec enjoys reading everyone's blog
• Christy is funny and she looks great in a bikini
• Joni is extremely sweet and very smart
• Debbie is very creative
• Lynda is full of love for everyone and I enjoy her posts
• Massimiliano is a big flirt
• Dougal has a huge heart and is very supportive
• Kristiina is very quiet
• Diane works hard on her workouts
• You are all my friends and I am proud of that fact

All of the above have lead to the results I've been getting.  These are the most consistently good results I've gotten in a year and it is in large part to the support I've gotten from all of you.  Thank you for everything you've done so far!  2008 is truly the Year of the Shred!

Accountability Log:

I wonder what will happen this week?  I was supposed to lift weights today, but my self-imposed rest week started, so I could not do that.  Will I continue to get the results I've been getting?  Will I burn more or less fat this week?  Will the podcast ever get on the site this week?  Check back tomorrow and get the answer to these and many other questions as I continue my journey into the Fat Burning Machine!

Until tomorrow…GET BACK TO LIFTING!

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The stats are in for the week.  Here they are:

I gained another 1 pound this week.  I dropped another 0.5% of body fat and gained 1.11 pounds of lean body mass, so this is a success for me.  I have now hit my goal body fat percentage for Mission 1!

Accountability Plan for This Week:

Sunday, 1/20/2008:
    Nutrition:  
        Metabolic Surge, low carb
        18 glasses of water
    Workout:  
        Max-OT Cardio Session for 16 minutes on bike
        FYA workout
        Push up challenge week #4 test

Monday, 1/21/2008:
    Nutrition:
        Metabolic Surge, low carb
        18 glasses of water
    Workout:  
        Max-OT Cardio Session for 16 minutes on treadmill
        FYA workout

Tuesday, 1/22/2008:
    Nutrition:
        Metabolic Surge, low carb
        18 glasses of water
    Workout:
        Max-OT Cardio Session for 16 minutes on bike
        FYA workout

Wednesday, 1/23/2008:
    Nutrition:
        Metabolic Surge, low carb
        18 glasses of water
    Workout:
        Max-OT Cardio Session for 16 minutes on treadmill
        FYA workout

Thursday, 1/24/2008:
    Nutrition:
        Metabolic Surge, all protein
        18 glasses of water
    Workout:
        Max-OT Cardio Session for 16 minutes on bike
        FYA workout

Friday, 1/25/2008:
    Nutrition:
        Metabolic Surge, all fruit
        18 glasses of water
    Workout:
        Max-OT Cardio Session for 16 minutes on treadmill
        FYA workout

Saturday, 1/26/2008:
    Nutrition:
        Metabolic Surge, 40/40/20
        18 glasses of water
    Workout:
        Max-OT Cardio Session for 16 minutes on treadmill
        FYA workout

Monday through Friday my nutrition plan starts at 4:30 a.m. while it starts at 6 a.m. on Saturday and Sunday.  I am currently on a week away from weightlifting.  My focus is on Max-OT Cardio this week.  I will be alternating between treadmill work and bike work.

My pics and the rest of my day will be coming later. 

Until then…GET BACK TO LIFTING!

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I just completed Week 4 of my push up challenge.  The video is posted on YouTube.  Here it is:

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Before I launch into today's post, I wanted to let you know that I recorded a fun podcast today, but my blogging software had some trouble uploading (they have been changing DNS information, so that's likely the culprit).  I will get that podcast up as soon as my software will allow me to.

The fire burns hotter than ever today.  I spent the evening yesterday reading Flatten Your Abs and then put it into action during this morning's workout.  It was a simple 4 exercise core workout, but I felt it afterward.  I feel like I need to flatten my abs and since this is what Adam uses, this is what I'm going to use.  It worked for him and it is going to work for me.

I did a great Max-OT treadmill session.  It was my third one since starting that method.  I managed to get 1.51 miles in 16 minutes the first time out, 1.66 the second time out and today I hit 1.75 miles!  It is an amazing system for those of you who like to challenge yourself.  I find that it reminds me of weightlifting because in order to get further each time you have to push yourself to a higher speed number (akin to increasing the weights) or you won't get to the goal of beating the last time.  I also find that in just 16 minutes I have my butt kicked!

As previously stated, the FYA workout was short, but sweet.  Several hours later, I am feeling my abdominal workout! 

I feel like I've fallen deeper into the zone today.  I can't explain it.  My nutrition has been perfect today.  I've gotten in my EFAs and I've eaten 100% clean.  It was a good day.

Accountability Log:

Until tomorrow…GET BACK TO LIFTING!

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