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 I have one week to go and I am excited about it. I have made some more great strength gains and fat loss numbers. I will reveal all on February 14, 2009. One thing I’ve decided about M6, it will be an undercover mission. I will take photos for Day 1 of M6 that reveal my physique from various angles and I will post those. However, I will remain under cover for the mission. I plan to do a reveal every 21 days which will compare my day 1 physique photos to each subsequent 21 day photo. My idea is to show the changes in a more dramatic fashion. One thing I am doing differently is that I will be taking uncovered pictures each day of the mission, but will only post the covered up versions (other than reveal days). This means I will have 4 reveal days throughout the mission. My current plan is to make a video just like Adam: RTP Blog 2 did. It should be a major accountability factor, knowing that I have to post a video of my 84 days of progress at the end of the mission. Wow! I cannot wait to see what my ultimate results will be. |
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 Mike’s Workout Log: 
Matty’s Workout Log: We went to the gym today with the mindset that we were going to kill it and we sure did what we set out to do. Starting with the stiff-legged deadlift, moving on to the leg extensions and every other exercise, we pushed very hard. By the end of the leg phase of the workout I literally had difficulty walking to the next exercise station. To understand what I was going through you need to understand how I handled the exercises. When I did the side bends I did them until I cramped up and then I stopped. On my stiff-legged deadlifts I pushed until I couldn’t lift the weight even one more time. On the leg extensions I thought 13 was my maximum repetitions, but I pushed one more out and it burned! The leg press was moved until I could not push again and I had to lower the weight on the lowest safety spot. By the time I finished my calf raises I was almost completely unable to walk. The intensity was insane! |
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 Positive pressure brings about positive results, but only if you are positively certain that you are going to work your plan. |
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 What new positive pressure ideas have you come up with? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
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Feeling overwhelmed by the information you get on the web? Not sure if that guy is a "guru”? The answer is finally here! |
71 Return to FormM5:D62 (D470) True Accountability Blogging
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| Accountability blogging is all about positive pressure. The concept is simple enough. You are posting a daily article along with daily pictures to show your progress. This puts positive pressure on you to eat right and exercise. If you fail to handle your business the entire world can see your failure. True accountability blogging must include a picture. You must be completely honest about your eating and your training. You are only fooling yourself if you are not 100% honest. Only blogging inside a private forum or a members only forum is not, in my estimation, true accountability blogging. True accountability blogging involves complete and total public exposure. You don’t get that when you blog inside of a private forum or members only forum. This type of blogging (inside a private or members only forum) has its place, but it isn’t true accountability blogging. How is the average person going to find your blog if you are hiding inside of a private or members only forum? How are you going to have any influence over the success of others if you are not out there in the public eye? For many of us it was a difficult decision to “go public” but once that decision was made it made the difference in our success or failure. It also helps others. They read your blog and do what you are doing if it is working for you. The work it takes is all worth it if you can effect just one person’s life. |
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| Cardio Coach took me through the paces again today. |
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| True accountability involves public exposure of your plan and the results it produces. |
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| Have you fallen prey to the idea that you can blog in private and still be accountable? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
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Feeling overwhelmed by the information you get on the web? Not sure if that guy is a "guru”? The answer is finally here! |
Related Posts:
M5:D61 (D469) I can’t get rid of that fat!
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| I was having a conversation with a friend who has been working hard at “losing weight.” I was told by my friend that they had experienced a 10 pound weight loss since joining the gym 50 days ago. The problem is that they cannot seem to lose any more fat at this point and were baffled as to why. ”So did you get your body fat measured when you first joined the gym?” I inquired. ”Yes, that was almost 2 months ago.” replied my friend. ”So go in and get tested again to see where you stand.” I commented. My friend did just that, going in for another body fat analysis only to find that they were still at 23% body fat. With great discouragement, my friend informed me that they could not understand how this was possible since they had obviously dropped 10 pounds on the scale. ”Think! What have you lost?” I prompted. My friend thought about my comment and claimed to not understand. ”You used to weigh 175 pounds and now you weigh 165 pounds. You’ve lost lean body mass for the most part!” I proclaimed. My friend could not believe it. There was a look of shock on the face. I did the math and here is what I found. At 175 pounds and 23% body fat, my friend had 135 pounds of lean body mass and 40 pounds of fat. After working hard at losing weight for 50 days, my friend was at 165 pounds and 23% body fat. This translates into 127 pounds of lean body mass and 38 pounds of fat. My friend has lost 8 pounds of lean body mass. Why? The problem is that all my friend did was cardio. There was absolutely no weight training involved at all. As a result, instead of at least maintaining lean body mass and dropping fat, my friend dropped mostly lean body mass. If you want to burn fat you must lift weights. Weight training creates a Larger Engine and that is what helps you burn fat. Without that Larger Engine you won’t be as effective at burning fat. Your body will simply cannibalize your lean body mass for energy and that’s a bad thing. It creates a vicious cycle that needs to be reversed at all costs. |
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| Mike’s Workout Log: 
Matty’s Workout Log: I just noticed (or rather Matty pointed out) that on my leg extension I have got 1 plate to go and I will be lifting the entire rack. A year ago I would never have thought it possible. |
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| Weight training is an essential part of a fat loss program. |
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| Have you ever fallen into that “cardio only” mindset? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
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Feeling overwhelmed by the information you get on the web? Not sure if that guy is a "guru”? The answer is finally here! |
Related Posts:
M5:D60 (D468) Home stretch
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| There is just 10 days left in M5 and that means I’m in the home stretch. I am pushing myself harder and harder in an effort to finish this mission strong. I am looking forward to posting some massive strength gains and fat loss numbers. The discipline that I am going to need for M6 is extreme, so I am working hard at that for the next 10 days in preparation for M6. One other thing that I find mind-boggling is that I am just 32 days away from 500 straight days of blogging. I have now worked out a way to automate my picture processing that I’m going to test starting this Sunday. It will remove the one roadblock I’ve been experiencing lately. Processing all the images for my blog has been taking far too long, so I wrote a process that will make it happen much faster and easier. That will help alot because most of the text of my blog is written days in advance, with the picture and image processing being the main time consumer in the final process. I have completed one entire section of the https://fitnessexpose.com website. If you haven’t already, go on over to https://www.fitnessexpose.com and sign up for the free eCourse and eNewsletter. The first issue of the eNewsletter will be released in 11 days. You aren’t going to want to miss all the free information I will be giving away. The website itself is sure to become a major resource for the average person looking for information on how to get into the best shape of their life. |
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| A transformation begins in your head and ends up with your body. |
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| How has your mindset changed to help you achieve your transformation goals? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
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Feeling overwhelmed by the information you get on the web? Not sure if that guy is a "guru”? The answer is finally here! |
Related Posts:
M5:D59 (D467) Work it all out
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| Planning is an exciting thing and very effective when done right. Working out the details of your workout plan and analyzing what you are going to do with your nutrition is extremely exciting. It is liberating to look ahead and know just where you are going with your plan. I am currently finalizing my plans for M6. I have 11 days left in M5 and based upon the results I’ve gotten and the changes I’ve seen, I have decided to call the next mission “Getting Competition Ready” in honor of the process I am about to begin. I have 6 months until the competition I want to win. That is a long time and a short time at the same time. In order to make that goal a reality I am going to have to take things to an extreme level and very soon. When I unveil my M6 plans on February 14, 2009 you will see exactly what I mean. This next mission will not be for the weak of heart. I have my workouts planned for the entire M6 time period. I will be doing some very different things. I will be spending 3 days a week directly working the abdominals with some standard exercises and then 1 day weekly working the entire core using some techniques I’ve learned from Firm and Flatten Your Abs by David Grisaffi. That alone will be a major change because I plan to work my abdominals extremely hard and from every single angle imaginable. I will also be doing a High Intensity Training program that is going to change things up alot. First, I will do the “full body slam” with super slow repetitions just like the HIT Squad and then I will be doing the same workout, but with 20 repetitions for the lower body and 15 repetitions for the upper body to change the pace up a bit. I will be upping my cardio an extreme amount. I will be doing cardio training just like a boxer. It is going to be an insane burn. I am still working out my nutritional needs for M6 and that’s why I am doing an experiment right now. I am still following the basic premise from the start of M5, but I’ve made a slight change that seems to be burning more fat. The results at the end of this week will confirm this I suspect. Overall, I am extremely excited to begin my new mission in just 11 days from today. I will be giving more and more details of the mission over the next 11 days, so keep coming back. I can’t do this without your help! |
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| Mike’s Workout Log: 
Matty’s Workout Log: This week is a core-focused workout that had our stomach burning. It is amazing when you pre-exhaust your stomach muscles just how hard the rest of your workout becomes. I realized long ago that the core is a key to success of most exercises, but this workout proved it to me. I am determined to get up to 250 lbs. in my stiff-legged deadlift and soon. My grip has improved alot and that was always my limiting factor in that exercise. Slow repetitions seems to have really boosted up this exercise as I now have to hold the weight for alot longer. On the pull behind the neck we both switched our grips. Instead of the usual wide grip, we brought our hands in so they were just shoulder width apart. I highly recommend this as it really hit my lats harder. I could feel an intense stretch in both the positive and negative portions of the movement. Matty had slight problems with this method. |
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| Plan for your own success because nobody else cares about you as much as you do. |
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| How far in advance do you plan? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
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Feeling overwhelmed by the information you get on the web? Not sure if that guy is a "guru”? The answer is finally here! |
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