Yay!  My lame attempt at humor is here in the form of this podcast called Gym Rats so please enjoy and try not to make too much fun of my humor. 

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Today I hit the gym at 4 a.m. to do my cardio and abs workout.  I was amazed at how empty it was.  Most of the regulars weren't around.  It was pretty strange.

I learned that it is important to pace yourself when doing cardio.  When trying to beat a distance in a set amount of time (ala Max-OT cardio) you end up at the same distance if you spend your energy all up front and have nothing left for the finish.

I learned that listening to your body is the only way to enjoy success in the fitness game.  My body has basically had 3 days of rest and it is already feeling better than it did at the start of the 10 week cycle I'm in the midst of.

I learned that it is important to pay attention to one's recovery cycle.  By knowing this type of information I was able to identify that my body was exhausted and in need of a rest.

I learned that doing cardio is fun with the right music.  I listened to Avenged Sevenfold as I ran my butt off this morning.  Somehow it was easier to hit the pace I wanted to hit while listening to that.

I learned that alot of older people go to the gym early in the morning.  After talking to one, I was told it is because they have trouble sleeping, so they come to the gym.  I like it.

I learned that timing is everything.  We can make whatever plans we want (ie. a shred mission carefully planned to end on a certain day) and yet our body will tell us whether or not it is realistic. 

I learned that running hard is alot of fun.  I used to run hard as a teenager.  I would do 6 miles a day every single day, 7 days a week.  I see why I enjoyed it so much.

I learned that the Flatten Your Abs workout Level 1 only looks easy.  The reality is that a pelvic tilt done correctly is alot harder than a basic crunch.  Don't believe me?  Give it a shot yourself!

I learned that accountability is who you are when nobody else is looking.  I was taken to lunch today by a client and was tempted to make a bad choice for lunch.  He didn't know a thing about my nutritional plan.  However, I stuck to plan and kept it very low carb and healthy.

I learned that you can make time for something if you really want to.  I managed to get a second cardio session in today because I wanted to.  It isn't about need, it is about want.  When you want it badly enough you can make it happen.

I learned that everything happens for a reason.  Just look at how we all met here online.  There's a reason we have all been brought together.

I learned that my accountability log had an error in the count of how many I've hit.  I corrected it.

I learned that my picture taking and editing takes less than 5 minutes now.  I have it down to a science.

Accountability Log:

I learned that if you've read this far, you are pretty interested in what I have to say.  Thanks for that!

Until tomorrow…GET BACK TO LIFTING!

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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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