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Mission 2, Day 66: Working hard or hardly working?

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(NOTE:  For some reason I am having trouble with my internet connection.  I have been writing these blog posts and posting them offline real time.  Hopefully the problem will be solved soon and I will be back to real time posts.)

Today was another great workout, but at the same time, I got very annoyed watching the people around me.  Why come to the gym if you are not going to work?  Why take up space that I could be using?  It is nothing short of annoying.

You would think that by coming to the gym early in the morning you would avoid this type of issue, but it happens.  People come in and stand around the machines and take up space.  You have to ask them to work in and half of them say no.  I say lift or go home.

Accountability Log:

Week Begins 4/6/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot LC HC LC LC LC HC 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 Lift N/A
Cardio * N/A PM PM AM PM PM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 264 oz 264 oz 264 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 2250 2700 2250 2250 2250 2700 2250
Cals 2271 2819 2219        
Ratios (C/P/F) 15/55/30 15/55/30 15/55/30        
Total Completed 15 15 15        
Total Possible 15 15 15        
Mission 2 Total Complete 919 934 949 949 949 949 949
Mission 2 Total Possible 945 960 975 975 975 975 975
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

  Mission 2:  Day 66 of 100    
  Meal/Training Plan:  Real-time accountability    
  Day 66: April 8, 2008    
3:30 a.m. Meal 1:  Protein shake with oatmeal, banana and yogurt
3:30 a.m. Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
4:00 a.m. Workout:  Lifting, FYA
5:00 a.m. Supplements: Protein shake, BCAAs, glutamine
6:30 a.m. Meal 2:  Protein shake with banana and oatmeal, large salad and 3 glasses of water
9:30 a.m. Meal 3:  Tuna with  2 slices whole wheat bread, large salad  and 3 glasses of water
12:30 p.m. Meal 4:  Tuna, 2 slices whole wheat bread, large salad and 3 glasses of water
3:30 p.m. Meal 5: Lean beef, large salad and 3 glasses of water
4:00 p.m. Workout: Cardio Steady State 30 minutes
6:30 p.m. Meal 6:  Chicken, large salad,  3 glasses of water
8:30 p.m. Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

Tuesday, 4/8/2008 B4 Start:  3:45 a.m. End: 4:45 a.m.
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Barbell Bench press 175 x 6 195 x 1 185 x 6 205 x 1 165 x 10
Barbell bent over row 175 x 6 195 x 1 185 x 6 205 x 1 165 x 10
Close-grip lat pulldown 190 x 6 190 x 6      
DB shoulder press 60 x 6 60 x 6      
Lower-body Russian Twist 20 20      

Thought for the Day:

If all you're going to do is take up space, go home.

Until tomorrow…GET BACK TO LIFTING!

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Mission 2, Day 65: I get back to lifting!

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I woke up very excited this morning and headed to the gym.  God, it felt so good!  Several people asked where I'd been and I had to stop and explain about my illness.  They wished me well as I headed back to the squat rack and completed my workout.

The rest of the day was a blur.  I'm dealing with some personnel issues and that is always draining.  These particular issues also involve attorneys.  It is an odd position to be in, but necessary.

I learned today that I really do love the iron.  I can't imagine ever giving it up entirely.  I am planning to hit an amateur body building show in 2 weeks and Jay Cutler will be guest posing.  I plan to show him what its all about

Accountability Log:

Week Begins 4/6/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot LC HC LC LC LC HC 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 Lift N/A
Cardio * N/A PM PM AM PM PM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 264 oz 264 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 2250 2700 2250 2250 2250 2700 2250
Cals 2271 2819          
Ratios (C/P/F) 15/55/30 15/55/30          
Total Completed 15 15          
Total Possible 15 15          
Mission 2 Total Complete 919 934 934 934 934 934 934
Mission 2 Total Possible 945 960 960 960 960 960 960
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

  Mission 2:  Day 65 of 100    
  Meal/Training Plan:  Real-time accountability    
  Day 65: April 7, 2008    
3:30 a.m. Meal 1:  Protein shake with oatmeal, banana and yogurt
3:30 a.m. Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
4:00 a.m. Workout:  Lifting, FYA
5:00 a.m. Supplements: Protein shake, BCAAs, glutamine
6:30 a.m. Meal 2:  Protein shake with banana and oatmeal, large salad and 3 glasses of water
9:30 a.m. Meal 3:  Chicken (6 oz) with  2 slices whole wheat bread, large salad  and 3 glasses of water
12:30 p.m. Meal 4:  Chicken (6 oz), 2 slices whole wheat bread, large salad and 3 glasses of water
3:30 p.m. Meal 5: Lean beef, potato, large salad and 3 glasses of water
4:00 p.m. Workout: Cardio Steady State 30 minutes
6:30 p.m. Meal 6:  Lean beef, potato, large salad,  3 glasses of water
8:30 p.m. Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

Monday, 4/7/2008 A4 Start: 3:48 a.m. End: 4:45 a.m.
Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 285 x 6 335 x 1 295 x 6 350 x 1 275 x 10 250 x 15
Bulgarian split squat 35 x 15 35 x 15 35 x 15      
Step-up 35 x 15 35 x 15 35 x 15      
Back extension 15 15        
Swiss ball crunch 25 25        

Squat goal for this Mission has been accomplished!  I had aimed for 350 x 1 and I got it.  Damn that felt good.  The DOMs is already setting in and I know I'm going to be fried just like my first wave loading workout, but I'm so happy with my workout.  I came back after my layoff stronger than I left. 

Thought for the Day:

Overcome the mental and the physical will follow.

Until tomorrow…GET BACK TO LIFTING!

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Mission 2, Day 64: Calm before the storm

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Today was a rest day, but it was also the calm before the storm.  I have some massive workouts planned for this week and I'm ready to go.  I miss the gym and the iron.  I plan to break records all week long.

I still have some lingering chest congestion so I'm sure my cardio will suffer.  At the same time, I am taking no prisoners.  I am planning to push beyond my limits this coming week.  My nutrition has been spot on (see the stats below).  I'm moving in the right direction and it feels good.

The Stats:

Mission 2 – Stats
February 3, 2008 thru May 13, 2008
                         
                         
Date Weight BF % LBM Fat Lbs Chest L. Bi R. Bi Abs L. Thigh R. Thigh L. Calf R. Calf
3-Feb-08 223 13.00% 194.01 28.99 44.00 15.00 15.00 41.75 25.50 25.50 17.50 17.75
  0 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
10-Feb-08 223.5 13.60% 193.10 30.40 44.13 15.00 15.00 41.25 25.50 25.50 17.50 17.75
  0.5 0.60% (0.91) 1.41 0.13 0.00 0.00 (0.50) 0.00 0.00 0.00 0.00
17-Feb-08 221.5 13.10% 192.48 29.02 44.50 15.00 15.00 41.50 25.63 25.63 17.50 17.75
  -2 -0.50% (0.62) (1.38) 0.38 0.00 0.00 0.25 0.13 0.13 0.00 0.00
24-Feb-08 220 12.90% 191.62 28.38 45.00 15.00 15.00 41.25 25.63 25.63 17.50 17.75
  -1.5 -0.20% (0.86) (0.64) 0.50 0.00 0.00 (0.25) 0.00 0.00 0.00 0.00
2-Mar-08 220 12.40% 192.72 27.28 45.25 15.00 15.00 41.00 25.63 25.63 17.50 17.75
  0 -0.50% 1.10 (1.10) 0.25 0.00 0.00 (0.25) 0.00 0.00 0.00 0.00
9-Mar-08 220 12.40% 192.72 27.28 45.25 15.00 15.00 41.00 25.63 25.63 17.50 17.75
  0 0.00% 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
16-Mar-08 217 12.00% 190.96 26.04 45.00 14.50 14.50 40.50 25.63 25.63 17.50 17.75
  -3 -0.40% (1.76) (1.24) (0.25) (0.50) (0.50) (0.50) 0.00 0.00 0.00 0.00
23-Mar-08 217 12.00% 190.96 26.04 44.75 14.50 14.50 40.25 25.63 25.63 17.50 17.75
  0 0.00% 0.00 0.00 (0.25) 0.00 0.00 (0.25) 0.00 0.00 0.00 0.00
30-Mar-08 215 11.80% 189.63 25.37 44.75 14.50 14.50 40.00 25.63 25.63 17.50 17.75
  -2 -0.20% (1.33) (0.67) 0.00 0.00 0.00 (0.25) 0.00 0.00 0.00 0.00
6-Apr-08 212 11.50% 187.62 24.38 45.00 14.50 14.50 40.00 25.63 25.63 17.50 17.75
  -3 -0.30% (2.01) (0.99) 0.25 0.00 0.00 0.00 0.00 0.00 0.00 0.00
13-Apr-08                        
                         
20-Apr-08                        
                         
27-Apr-08                        
                         
4-May-08                        
                         
11-May-08                        
                         

Accountability Log:

Week Begins 4/6/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot LC HC LC LC LC HC 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 Lift N/A
Cardio * N/A PM PM AM PM PM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 264 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 2250 2700 2250 2250 2250 2700 2250
Cals 2271            
Ratios (C/P/F) 15/55/30            
Total Completed 15            
Total Possible 15            
Mission 2 Total Complete 919 919 919 919 919 919 919
Mission 2 Total Possible 945 945 945 945 945 945 945
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

  Mission 2:  Day 64 of 100    
  Meal/Training Plan:  Real-time accountability    
  Day 64: April 6, 2008    
5:30 a.m. Meal 1:  Protein shake  with banana and Udos and oatmeal and 3 glasses of water
5:30 a.m. Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
7:00 a.m. Supplements: Protein shake, BCAAs, glutamine
9:00 a.m. Meal 2:  1 egg, 5 egg whites, oatmeal, large salad and 3 glasses of water
12:00 p.m. Meal 3:  Protein shake with banana and Udos and Oatmeal mixed with non-fat milk, large salad, and 3 glasses of water
3:00 p.m. Meal 4:  Tuna, brown rice, large salad and 3 glasses of water
6:00 p.m. Meal 5: Chicken breast, large salad and 3 glasses of water
8:30 p.m. Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

No workouts until Monday.  Doctor's orders.

Thought for the Day:

Plan ahead and you can't fail.

Until tomorrow…GET BACK TO LIFTING!

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Mission 2, Day 63: The eBook continues

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I worked on the eBook today.  I spent some time editing the text and planning the workouts I am going to include.  It is fun to see it coming together.  It is one of my major goals for the end of this mission–to have that eBook released.

For most of the day I sat and watched the marathon of NCIS.  I had never watched the show.  It wasn't overly impressive, just addictive because I hadn't ever seen it before.  I also watched UCLA and UNC (the two favorites) get ousted from the NCAA Tournament.  It was sort of exciting to see the underdogs take it in such convincing fashion.  There can be no claims of luck, etc. by either losing team as they both got trounced.

Accountability Log:

Week Begins 3/30/2008
  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 Lift N/A
Cardio * N/A PM PM AM PM PM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 240 oz 240 oz 240 oz 240oz 200 oz 264 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 2700 2250 2250 2250 2700 2250 2250
Cals 2719 2231 2291 2147 2812 2219 2279
Ratios (C/P/F) 20/52/28 20/48/32 19/41/30 20/42/28 19/42/29 20/40/30 21/39/30
Total Completed 15 15 12 12 12 12 12
Total Possible 15 15 12 12 12 12 12
Mission 2 Total Complete 829 844 856 868 880 892 904
Mission 2 Total Possible 855 870 882 894 906 918 930
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

  Mission 2:  Day 63 of 100    
  Meal/Training Plan:  Real-time accountability    
  Day 63: April 5, 2008    
5:30 a.m. Meal 1:  Protein shake  with banana and Udos and oatmeal and 3 glasses of water
5:30 a.m. Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
7:00 a.m. Supplements: Protein shake, BCAAs, glutamine
9:00 a.m. Meal 2:  1 egg, 5 egg whites, oatmeal, large salad and 3 glasses of water
12:00 p.m. Meal 3:  Protein shake with banana and Udos and Oatmeal mixed with non-fat milk, large salad, and 3 glasses of water
3:00 p.m. Meal 4:  Chicken, brown rice, large salad and 3 glasses of water
6:00 p.m. Meal 5: Chicken breast, brown rice, large salad and 3 glasses of water
8:30 p.m. Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

No workouts until Monday. Doctor's orders.

Thought for the Day:

Be strong and fight the temptations put in front of you.  It isn't worth messing up a week's worth of effort to give in to one temptation.  Consistency brings results, succumbing to temptation does not.

Until tomorrow…GET BACK TO LIFTING!

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Mission 2, Day 62: Continued success

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Today I felt even better than yesterday.  If I could shake the congestion I'd be a much happier man right now. 

I had a great afternoon teaching chess to about 35 elementary school aged children.  It is something new I am doing and I have alot of work to do to figure it out the way I want it to work.  I had a great time, but more importantly, the children seemed to have a great time too.

Nutrition today was good.  I drank alot of water as usual. 

I went to a youth baseball game tonight.  That was interesting.  The team I was there to see came back in the top of the final inning to win 4-3. They were down 3-0 when the pitcher hit a 3 run homer.  They tacked on one more run and managed to shut down their opponents in the final half of the inning to win what seemed like a lost game.

This got me thinking about things.  We work week after week to produce results.  We analyze those results.  When a single week looks like a problem we change things up.  Perhaps that's the wrong approach?  Perhaps we need to stick it out for a longer period of time before making changes?  Consistency is the key to success and I don't see how we can be consistent by continually changing things up. 

Accountability Log:

Week Begins 3/30/2008
  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 Lift N/A
Cardio * N/A PM PM AM PM PM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 240 oz 240 oz 240 oz 240oz 200 oz 264 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 2700 2250 2250 2250 2700 2250 2250
Cals 2719 2231 2291 2147 2812 2219  
Ratios (C/P/F) 20/52/28 20/48/32 19/41/30 20/42/28 19/42/29 20/40/30  
Total Completed 15 15 12 12 12 12  
Total Possible 15 15 12 12 12 12  
Mission 2 Total Complete 829 844 856 868 880 892 892
Mission 2 Total Possible 855 870 882 894 906 918 918
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

  Mission 2:  Day 62 of 100    
  Meal/Training Plan:  Real-time accountability    
  Day 62: April 4, 2008    
3:30 a.m. Meal 1:  Protein shake with oatmeal, banana and yogurt
3:30 a.m. Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
5:00 a.m. Supplements: Protein shake, BCAAs, glutamine
6:30 a.m. Meal 2:  Protein shake with banana and oatmeal, large salad and 3 glasses of water
9:30 a.m. Meal 3:  Chicken (6 oz) with  2 slices whole wheat bread, large salad  and 3 glasses of water
12:30 p.m. Meal 4:  Chicken (6 oz), 2 slices whole wheat bread, large salad and 3 glasses of water
3:30 p.m. Meal 5: Lean beef, potato, large salad and 3 glasses of water
6:30 p.m. Meal 6:  Lean beef, potato, large salad,  3 glasses of water
8:30 p.m. Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

No workouts until Monday.  Doctor's orders.

Thought for the Day:

Consistency can be killed by panic.  Panic is caused by overanalysis.  Overanalysis should be avoided at all costs.

Until tomorrow…GET BACK TO LIFTING!

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