Today I finished the entire detailed, day by day plan for M3.  I now have in writing every single day of this mission and what I will be doing in the following categories:

Training
Stretching
Cardio
Nutrition Ratios (along with the exact breakdown of carbs, protein and fat)
Nutrition Calories

Everything I am doing is now planned until August 20, 2008.

I also came to a realization today.  I apologize, but I must stop posting my actual workout logs.  I realized today that the workouts I am doing are copyrighted material and I don't want to violate that copyright by posting the workouts here.  Therefore, I will replace my workout logs with a textual journal of my workout experience for that day.  This way I am still being accountable for my workouts, but I am not revealing the copyrighted secrets of Vince Del Monte.

Plan for Next Week:

UDT Week 3	Sun	Mon	Tue	Wed	Thu	Fri	Sa
	5/18	19	20	21	22	23	24
Training		UDT Lower Body	UDT Body Weight		UDT Upper Body		UDT Body Weight
Stretching	Upper Body	Lower Body		Upper Body	Lower Body
Cardio	AM			AM		AM	AM
Nutrition Calories	3400	3400	3000	2400	2700	3400	3800
Nutrition Ratios	30/50/20	30/50/20	20/60/20	10/70/20	10/70/20	30/50/20	40/40/20
Carbs (g)	255	255	150	60	67.5	255	380
Protein (g)	425	425	450	420	472.5	425	380
Fat (g)	76	76	67	53	60	76	84

Accountability Log:

Week Begins 5/11/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	HC	LC	LC	LC	HC	LC	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 *	N/A	Lift	Lift	N/A	Lift	N/A	LIFT
Cardio *	N/A	N/A	PM	AM	PM	AM	AM
Abs *	N/A	NNMB	NNMB	N/A	NNMB	N/A	NNMB
Water *	240 oz	240 oz	240 oz	240 oz	240 oz	240 oz	240 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 within 5% (+/-) *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Target Cals	3400	3400	3000	2400	2700	3800	3800
Cals	3412	3404	2991	2411	2721	3621	3701
Ratios (C/P/F)	30/50/20	30/50/20	20/60/20	10/70/20	20/60/20	40/40/20	40/40/20
Target Ratios (C/P/F)	30/50/20	30/50/20	20/60/20	10/70/20	20/60/20	40/40/20	40/40/20
Total Completed	15	15	15	15	15	15	15
Total Possible	15	15	15	15	15	15	15
Mission 2 Total Complete	1444	1459	1474	1489	1504	1519	1534
Mission 2 Total Possible	1470	1485	1500	1515	1530	1545	1560
* = Counts towards total
Success!
Failed
Not Counted!

Workout Log:

Today was a bodyweight workout.  This is part of the Upside Down Training plan from the No Nonsense Muscle Building Program by Vince Del Monte.  The idea of this phase of the plan is to minimize personal muscle weaknesses and ensure that both sides of your limbs are performing equally.  The purpose of the bodyweight training portion of UDT is to improve functional strength and conditioning.  Vince quotes Alwyn Cosgrove who states that “you have no freaking business using a load if you can't stabilize, control and move efficiently using only your body weight.” 

This phase is tough because you do as much as you can in 20 seconds, rest for 20 seconds, then move on to the next exercise and repeat the process until one circuit is completed.  You start out doing 1 set the first workout, 2 sets the second workout and 3 sets from the 3rd workout onward.  Today I had to do 3 sets for the first time.  I can feel myself slowing down as the exercises progress.  It is an extremely tough workout that is really paying dividends already.  I can feel it afterwards.

Thought for the Day:

Take the time to focus on your goals becuase you set them for a reason.

Question of the Day:

Why do you (or not) plan your workouts ahead of time?  Comment this entry with your answer.

Mission 1, Day 5: The Shredding Continues…

Until tomorrow…GET BACK TO LIFTING!

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Focus is the key element to the successes I've had lately.  I have attempted to raise my focus to a new level and I am finding it hard to get there now.  I have been focused on getting my meals in every 3 hours and on hitting the gym at the same time every single day.  While this happens pretty consistently, the meals are a difficult issue for me to deal with.  I give myself credit for hitting a slot as long as I get to it within 30 minutes of the planned time.  I would like to be more focused in this area.

I have always been a very focused person.  I have been a chess player most of my life and that requires a great deal of mental focus.  I've gotten myself to a very high level of play and attribute that to my focus.  I want to do the same with fitness.  I want to be so focused that people are in awe of my focus.  I want to live and breathe my plan. 

I mentioned that I am going to stick to my plan no matter what this time.  As a follow up, I am deadly serious.  I will not veer from the plan.  I am going to hit every workout hard.  I am going to eat the way I planned it.  I am going to do my cardio per the plan–no more, no less.  I am not going to panic.  If the results aren't exactly what I expected, I am going to ride it out.  I learned a lesson with my nutritional experiment that is invaluable.

During the experiment I tracked my weight and body fat percentage on a daily basis.  In my spreadsheet I had a listing for LBM and fat pounds.  What I learned is that I could start the week at 210 and eat nothing but protein shakes for an entire day and find myself at 213 the next morning (same exact weigh in time).  Without panic setting in, I would stick to the plan, doing my workouts as planned and eating as planned and by the end of the week, my results would show that I had lost pounds and body fat.  Over the long haul I managed to drop alot of fat.  My point is that I didn't overreact to the feedback my body was giving me.  I stuck with the plan because the plan was based on evidence I had gathered over time.  My normal reaction would have been to tweak the plan.

Now tweaking is fine as long as you are tweaking for the right reasons.  Perhaps you find that your high carb days are just too high in carbs.  You can always tweak the carb number down a bit.  It is still a high carb day so the plan isn't really changed.  My advice is to really think through your plans before you begin executing them.  If you've given them alot of careful thought, stick to them.  Don't let panic make you vary.

Accountability Log:

Week Begins 5/11/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	HC	LC	LC	LC	HC	LC	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 *	N/A	Lift	Lift	N/A	Lift	N/A	LIFT
Cardio *	N/A	N/A	PM	AM	PM	AM	AM
Abs *	N/A	NNMB	NNMB	N/A	NNMB	N/A	NNMB
Water *	240 oz	240 oz	240 oz	240 oz	240 oz	240 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 within 5% (+/-) *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Target Cals	3400	3400	3000	2400	2700	3800	3800
Cals	3412	3404	2991	2411	2721	3621
Ratios (C/P/F)	30/50/20	30/50/20	20/60/20	10/70/20	20/60/20	40/40/20
Target Ratios (C/P/F)	30/50/20	30/50/20	20/60/20	10/70/20	20/60/20	40/40/20	40/40/20
Total Completed	15	15	15	15	15	15
Total Possible	15	15	15	15	15	15
Mission 2 Total Complete	1444	1459	1474	1489	1504	1519
Mission 2 Total Possible	1470	1485	1500	1515	1530	1545
* = Counts towards total
Success!
Failed
Not Counted!

Workout Log:

PACE Cardio on elipptical for 24 minutes with resistance set to 10.

Thought for the Day:

Plans are supposed to be well thought out and thoroughly documented.  Without both aspects it wouldn't be much of a plan.

Question of the Day:

Read the article:  4 Stages of Mental Mastery and then tell me what stage you are at.  Comment this article to give me your answer. 

Mission 1, Day 4: Even when life continues to happen…

Until tomorrow…GET BACK TO LIFTING!

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Today was my upper body workout.  The No Nonesense Muscle Building plan has me doing supersets of various exercises with just 60 seconds rest between supersets.  It is pretty intense and a very fun and difficult workout to do.  I managed to complete the entire workout in about 45 minutes.  Later in the afternoon I had a nice cardio session.  I did PACE for 24 minutes on the treadmill, but upped the incline to 4.0 for this workout to increase the intensity.

What about today's subject–stupidity?  I am a very impatient person when it comes to stupidity.  I should start out by saying that it isn't about a person being stupid, it is about stupid actions.  I hate when people look at you, admit they know something should be a certain way and then decide to do it completely a different way.  I get so irritated with stupidity and the effects of stupidity.  I just have no patience for it.

Accountability Log:

Week Begins 5/11/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	HC	LC	LC	LC	HC	LC	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 *	N/A	Lift	Lift	N/A	Lift	N/A	LIFT
Cardio *	N/A	N/A	PM	AM	PM	AM	AM
Abs *	N/A	NNMB	NNMB	N/A	NNMB	N/A	NNMB
Water *	240 oz	240 oz	240 oz	240 oz	240 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 within 5% (+/-) *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Target Cals	3400	3400	3000	2400	2700	3800	3800
Cals	3412	3404	2991	2411	2721
Ratios (C/P/F)	30/50/20	30/50/20	20/60/20	10/70/20	20/60/20
Target Ratios (C/P/F)	30/50/20	30/50/20	20/60/20	10/70/20	20/60/20	40/40/20	40/40/20
Total Completed	15	15	15	15	15
Total Possible	15	15	15	15	15
Mission 2 Total Complete	1444	1459	1474	1489	1504
Mission 2 Total Possible	1470	1485	1500	1515	1530
* = Counts towards total
Success!
Failed
Not Counted!

Workout Log:

Thursday, 5/15/2008	Upper Body and Abs
Exercise	Set 1	Set 2	Set 3
BB Shrug	140 x 20	140 x 20
DB Shrug	70 x 20	70 x 20
BB Wrist Curl	30 x 30	20 x 20
BB Reverse Wrist Curl	30 x 20	30 x 20
Inc. DB Curl	30 x 15	30 x 15
Reverse BB Curl	30 x 15	30 x 15
Close Grip Bench Press (1-1/2)	125 x 15	125 x 15
Reverse Tricep Pushdown (1-1/2)	70 x 15	70 x 15
Lying DB Rear Lateral Raise	20 x 15	20 x 15
Lateral raise (w/plates) (1-1/2)	15 x 15	15 x 15
Close Grip Lat Pulldown (21s)	120 x 21	120 x 21
DB Pullover (1-1/2)	40 x 15	40 x 15
Inc DB Chest Press (21s)	40 x 15	40 x 15
DB Flye (1-1/2)	30 x 15	30 x 15
Air Bike Crunches	15	15
Janda Sit Up	15	15
Full Sit Up	15	15
Lying Side Crunch	15	15
Supine Double Leg Raise	15	15
Alt. Toe Touch	15	15
Hip Thrusts	15	15

Thought for the Day:

The workout in the gym is only a part of the work you do for your physique.

Question of the Day:

What's your favorite exercise in the gym?  Comment this article to answer.

Mission 1, Day 3: Back at it?

Until tomorrow…GET BACK TO LIFTING!

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Today was a cardio only day.  I didn't feel like doing anothe PACE workout, so I ran 2 miles on the treadmill as fast as I could go.  I managed to hit the 2 mile mark at 17:48.  My heart was racing and sweat was pouring off of me.  It was an awesome cardio session that got my metabolism kick started for the day.

I had yet another long meeting today, but it was extremely productive.  I enjoyed the time with my staff and we really worked hard on their new goals for the rest of the year.  I like the coaching aspect of my job alot. 

I stuck to my plan today.  I believe that I need to stick to the plan very closely.  I know I will be tempted to not bulk when the time comes because I know it will increase my body fat percentage, but I'm going to trust my instincts and do the plan the way it is laid out.

Accountability Log:

Week Begins 5/11/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	HC	LC	LC	LC	HC	LC	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 *	N/A	Lift	Lift	N/A	Lift	N/A	LIFT
Cardio *	N/A	N/A	PM	AM	PM	AM	AM
Abs *	N/A	NNMB	NNMB	N/A	NNMB	N/A	NNMB
Water *	240 oz	240 oz	240 oz	240 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 within 5% (+/-) *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Target Cals	3400	3400	3000	2400	2700	3800	3800
Cals	3412	3404	2991	2411
Ratios (C/P/F)	30/50/20	30/50/20	20/60/20	10/70/20
Target Ratios (C/P/F)	30/50/20	30/50/20	20/60/20	10/70/20	20/60/20	40/40/20	40/40/20
Total Completed	15	15	15	15
Total Possible	15	15	15	15
Mission 2 Total Complete	1444	1459	1474	1489
Mission 2 Total Possible	1470	1485	1500	1515
* = Counts towards total
Success!
Failed
Not Counted!

Workout Log:

2 mile run on the treadmill.  Time:  17:48

Thought for the Day:

Work the plan or the plan will work you!

Question of the Day:

How much time do you spend each week planning your meals?  Comment this article with your answer.

Mission 1, Day 2: What's so hard anyway?

Until tomorrow…GET BACK TO LIFTING!

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As I always say, planning is everything when it comes to hitting your goals.  I am going to lay out my plan for M3 today and then tomorrow Phase 1 of M3 gets under way. 

As mentioned in a previous post, I am splitting M3 into three phases.  Phase 1 begins today and will run from May 13, 2008 through May 31, 2008.  Phase 1 is a continuation of my cut phase as well as further experimentation with my nutrition just to get a few ideas dialed in.  Phase 2 will run from June 1, 2008 through July 30, 2008.  This will be a bulk stage and I will try to spend those entire 60 days packing on as much muscle as possible.  Phase 3 will run from July 31, 2008 through August 20, 2008 and will be another cut phase.  I expect to be ripped by August 20, 2008.

Getting Big:  The Plan!

Here is an outline of my plans.  The description will follow.

	Phase	Length	Training	Cardio	Max Cals	BF%	Lbs.	LBM	Fat
May 13 thru May 31, 2008	Cut	19 days	UDT	4x	3400	12%	205	180.4	24.6
June 1 thru July 30, 2008	Bulk	60 days	NNMB	3x	4000	16%	227	190.68	36.32
July 31 thru August 20, 2008	Cut	21 days	NNMB	5x	3400	10%	215	193.5	21.5

Phase 1

I am already 9 days into UDT training (Upside Down Training).  This is a fantastic program that is aimed at getting all my stabilizers in shape for the upcoming massive bulking training that will follow.  My goal during this time period is to spend 19 days cutting.  I will do cardio 4 times a week and will aim for maximum calorie days of 3400 calories.  As I have been doing, I will be mixing up my macronutrient ratios.  I am aiming to get down to 12% body fat during this period.  My goal weight is 205 pounds.  Should I hit this number, I will be carrying around 180.4 pounds of lean body mass and only 24.6 pounds of fat.  By contrast, I was carrying around 57 pounds of fat on the very first day I started blogging and daily accountability. 

Phase 2

During this phase I will be focused on the No Nonsense Muscle Building system of Vince Del Monte.  This program will have me pushing weights around 3 times a week, but going super heavy to gain mass.  I will be aiming for 4000 calories to do a clean bulk.  I will cut cardio back to 3 times a week.  My goal for this 60 day period is to keep my body fat percentage to 16% or less.  I aim to weigh 227 pounds at the end of this phase.  If I hit these goals I will be at 190.68 pounds of lean body mass with 36.32 pounds of fat.  No worries because Phase 3 will come into play to handle this issue.

Phase 3

This will be a 21 day phase in which I focus on cutting back down to 10% body fat.  Someone I know was looking at my plan and asked me why I expected to only lose 2% body fat in 19 days during Phase 1, but expected to cut down 6% body fat in Phase 3.  The answer is simple:  muscle mass!  By the end of Phase 2 I should be carrying 10 more pounds of lean body mass and all that muscle is going to help me cut the fat when I get to this phase.  My goal is to do cardio 5 times a week during this phase.  I will cut my body fat down to 10%.  My goal weight will be 215 pounds.  If I hit both of these goals I will be at 193.5 pounds of lean body mass and 21.5 pounds of fat.

Other Goals for M3

Squat 400 pounds 1 time
Deadlift 500 pounds 1 time
Bench Press 300 pounds 1 time

Accountability Log:

Week Begins 5/11/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	HC	LC	LC	LC	HC	LC	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 *	N/A	Lift	Lift	N/A	Lift	N/A	LIFT
Cardio *	N/A	N/A	N/A	AM	PM	AM	AM
Abs *	N/A	NNMB	NNMB	N/A	NNMB	N/A	NNMB
Water *	240 oz	240 oz	240 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 within 5% (+/-) *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Target Cals	3400	3400	3000	2400	2700	3800	3800
Cals	3412	3404	2991
Ratios (C/P/F)	30/50/20	30/50/20	20/60/20
Target Ratios (C/P/F)	30/50/20	30/50/20	20/60/20	10/70/20	20/60/20	40/40/20	40/40/20
Total Completed	15	15	15
Total Possible	15	15	15
Mission 2 Total Complete	1444	1459	1474
Mission 2 Total Possible	1470	1485	1500
* = Counts towards total
Success!
Failed
Not Counted!

Workout Log:

Tuesday, 5/13/2008	Body Weight Conditioning
Exercise	Set 1	Set 2	Set 3	Rest	Reps
Push up	55	55		30
Mountain Climbers	22	21		30
Burpees	25	24		30
High Knee Drill	25	23		30
Body weight Squats	35	35		30
Close Grip Chinup	11	11		30
Bench Dip	13	13		30
Bodyweight Row	25	25		30
Alt Split Squat Jump	20	20		30
Single Leg Hip Extension	26	27		30
Bodyweight Reverse Lunge	21	22		30
Single Leg Plank Raise	22	25		30
Oblique Abducter Raise	22	26		30

Thought for the Day:

You have to eat big to get big!

Question of the Day:

What's the most important goal you currently have?  Answer by commenting this article.

Mission 1, Day 1: Group Shred Begins!

Until tomorrow…GET BACK TO LIFTING!

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