Starting with this mission, due to popular demand, my pictures will be full body. I am looking to find a better pair of shorts that can show my sexy thighs.
I had a great workout this morning. I managed to practice what I preach. The last time I did this workout (on Tuesday of last week) I had trouble with the form on two of the exercises. Even though this was supposed to be a heavy day, I backed down to the empty bar so I could perfect the form on these two exercises. It helped alot because I managed to actually feel the movement and do it correctly. I was able to develop that mind-muscle connection that you need when you lift in order to meet the form requirements. Not the macho thing to do, but definitely the safe thing to do.
Weight training log:
| Exercise | Weight x Reps |
| 1-1/4 squats | 205 x 4 225 x 4 245 x 4 250 x 4 250 x 4 250 x 4 |
| Split Deadlifts (ss) | 45 x 4 * 45 x 4 45 x 4 45 x 4 45 x 4 45 x 4 |
| Split Good Mornings (ss) | 45 x 4 45 x 4 45 x 4 45 x 4 45 x 4 45 x 4 |
* = Empty bar to work on form
(ss) = Superset
I was able to watch an amazing Super Bowl game today, with the New York Giants scoring a major upset over the New England Patriots 17-14 with seconds left in the game. The Giants are a team that nobody gave a chance to even make the Super Bowl. They started the season 0-2 and were losing big in Week 3 of the season, but managed to win 6 in a row to go 6-2. Eventually they won 10 straight road games to finish the season (including 2 playoff games). They were a 14 point underdog in the Super Bowl. Why did they win? They believed they could.
We need to have the same attitude when shredding. We need to believe we can achieve our goals. We need to have the confidence that by following a plan we will be successful.
One of the things I got out of Adam Water's interview with Tom Venuto was counting of calories. Tom made the point that alot of people complain about counting calories, but the reality is that they only have to do the counting once a week when they plan their menu for the entire week. By planning ahead, the calorie counting is done. There is no need to count the calories as you eat because you did it all during the planning time. This is why planning is essential and it is what inspired me to detail my entire plan on this blog. I was originally only going to post the goals, but I decided it might be helpful to others to see the entire planning process and how I arrived at the goals.
Accountability/Nutrition Log:
| Week Begins 2/3/2008 | |||||||
| 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 * | Lift | N/A | Lift | N/A | Lift | N/A | N/A |
| Cardio * | N/A | AM | N/A | AM | N/A | AM | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 192 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 | 2971 | ||||||
| Cals within 5% (+/-) * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Ratios (C/P/F) | 60/30/10 | ||||||
| Total Completed | 15 | ||||||
| Total Possible | 15 | ||||||
| Mission 2 Total Complete | 15 | ||||||
| Mission 2 Total Possible | 15 | ||||||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition today:
| Mission 2: Day 1 of 100 | |||
| Meal Plan: Real-time accountability | |||
| Day 1: February 3, 2008 | |||
| 5:30 a.m. | Meal 1: Protein shake and oatmeal and 3 glasses of water | ||
| 5:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 6:00 a.m. | Workout: Lifting and 6 glasses of water | ||
| 7:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 8:30 a.m. | Meal 2: Chicken breast (2), oatmeal and large salad and 3 glasses of water | ||
| 11:30 a.m. | Meal 3: Protein shake, chicken breast (2), oatmeal and large salad and red peppers and 3 glasses of water | ||
| 2:30 p.m. | Meal 4: Chicken breast (2) and oatmeal and large salad and 3 glasses of water | ||
| 5:30 p.m. | Meal 5: Chili bowl and brown rice and large salad and 3 glasses of water | ||
| 7:30 p.m. | Meal 6: Tuna (12 oz) with large salad and cucumbers and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water | ||
I want to close today's post with some thoughts on never giving up and present an idea I have. People lesser than you or me have accomplished great things because they didn't ever give up. “Can't” should be removed from your vocabulary where it relates to what you can accomplish with your physique transformation. Focus on what you can do and not on what you think you might fail at.
When I was planning for Mission 2 I wondered if my goals were possible to achieve. After some review and reflection, I am now wondering if my goals are going to be too easy to achieve. It is all a matter of perspective. When I was writing my goals I realized that I was going to lay them out in front of the world. That's a scary thought and it was the kind of thought that made me think I might not be able to achieve them. I am proud of myself that I did not “dumb down” my goals even though I wondered if I could achieve them. I stuck them out there for the world to see and now I am being held accountable to achieving each and every one of those goals (see the sidebar for the Mission 2 goals).
My idea? I just finished reading a book called The Portable Empire by Pat O'Bryan. In that book he discusses the necessity of a “Mastermind Group” and I want to put it out there to you. I need 4 people to join me in this “Mastermind Group” concept. If you are interested, leave a comment with your email address (your email address isn't shown to the public, only I get to see it) and I will email you with an explanation of what it is all about.
Until tomorrow…GET BACK TO LIFTING!
