Today was a rest day and I took advantage.  I got up my usual time for the weekend and got into some serious personal reflection time.  I realized that alot has changed for me the past few months.  I used to be pretty easily swayed, going in this direction or that on a whim.  The biggest change this physique transformation quest has created is that I now stick with a plan.  I ride it out for as long as the plan says unless some obvious changes are needed. 

I was extremely proud of myself for some recent decisions that I made and this came to light during this reflection time.  I hadn't even realized how proud I was until today.  I really want to do a bulking period, but the fat loss goal just wasn't where I want it.  I decided that a bulk might be a bad idea right now, so instead, I changed things up a little and focused on gradual carb lowering over a 12 week period.  I will hit the bulk at the end of that period.  In the past I would have jumped into the new bulking program without giving it any further thought.  I would not have cared that my goal for fat loss had not yet been met.  Physique transformation has taught me that things don't happen overnight.  My new mantra:

I am not looking for overnight success, I am looking for lasting success!

It is not enough that I change my body, I need to keep it maintained.  What good is it to work this hard only to give it all away again?  That's where sticking to a plan comes in.  This is a life changing event, not just some fad.  I constantly get comments (here and elsewhere) about my dedication and drive.  Guess what?  I'm no different than you are.  Each and everyone reading this can do the same thing.  There's no real mystery to it.  I have learned that the majority of our success or failure in this physique transformation game comes from our diet.  What we eat dictates how well we do.  Not getting results?  Look at your nutrition.  I've found that at every step of the way, if I have two weeks in a row where I don't make good progress, nutrition is the culprit.  Sometimes it is subtle and sometimes it is obvious, but it is there.

As an example of how subtle the nutrtion issue can be, about 2 months ago I stalled with my progress for 2 straight weeks.  I began analyzing what I had been doing.  Everything seemed to plan.  Suddenly I realized that I had been drinking alot of milk.  The following week I eliminated the milk completely to see what would happen.  That was the week I ended up with a 6 pound weight loss and a ton of body fat dropped.  That's just how subtle the change can be. 

Whatever your situation, don't despair.  You can do this if you put your mind, body and soul into it.  Physique transformation, admittedly, is not for the lazy or weak at heart.  This is something that requires dedication and desire.  It requires that you put it all out there.  The NY4 are the perfect example of things that motivate you.  I can tell you that if I could be there, I would.  The idea of training with both Adam Waters and Tom Venuto would have me pushing myself to the brink daily.  So why am I not doing that now?  Because I got complacent and did just what the plan called for until late last week.  Starting late last week I jumped off the cliff so to speak.  I have gone to the no mercy methodology in every single workout.  I'm lifting weights I never thought I'd be able to lift and I'm running on the treadmill at speeds I never thought I would hit.  Guess what?  I'm alive and doing well despite all this hard work.

If you want to change your body make the decision today to do what it takes.  Write out a plan.  Work your plan.  Most of all, push yourself harder than you think you can handle because I promise you, your body can handle more than you think it can.

Accountability Log:

Nutrition Log:

Workout Log:

This was a rest day.  No workout was allowed.

Until tomorrow…GET BACK TO LIFTING!

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The stats for the week are in and I'm surprised because they are literally flat across the board.  Weird!

Honestly, this isn't that terrible because I tend to see a week like this followed by a week where I drop a good amount of fat, so I'm keeping my fingers crossed, sticking to my plan and expecting big numbers next week.

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First, I am aware that some of you are having problems posting comments.  I am in touch with support and will let you know what they say.

Today was a cardio day for me.  I am focused on burning up this fat and cardio is the way I'm going to get there.  Cardio, combined with lifting, is getting me to my goals.

I enjoyed my HIIT session today.  I did 30 second intervals at 10.0 MPH and 3.5 MPH.  Like Lilla always says, it isn't HIIT unless you are gasping for air and that's what I was doing.  I could barely stand up when I was done.  At times I feel like I phone in the cardio workouts.  With my recent focus on no mercy workouts, my cardio workouts need that same attitude. Today was the first of many to come like this one.

Nutrition was boring, but good today.

Accountability Log:

Nutrition Log:

Workout Log:

Thought for the Day:

After reading a post from Lilla I got to thinking about how important small goals are towards achieving the major goal.  Most of us have big goals and we aim to complete them, but alot of us fail to break those goals down into smaller, more achieveable parts.  If you want to ratchet up your goal achieving success, break your larger goals into smaller goals.  At the same time, take each of your goals (large and small) and consider what the obstacles to completion are.  After considering and logging down all the obstacles to completion, determine how you can overcome the obstacles you might face and write those down as well.  When you are done, you will have a concrete plan in place for achieving all of your goals and how to respnod should you run into obstacles along the way.

Until tomorrow…GET BACK TO LIFTING!

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Today was hectic.  I did a round about to Las Vegas (via plane) and was really exhausted when it was done.

I am going to discuss my workout today and then I'm off to bed.  I've had the attitude lately that I can keep pushing until my body screams at me to stop, so I keep pushing.  I've been aiming towards that 350 pound 1 rep max squat and I will get there for sure!  I've got to add about 30 pounds to my current 4 rep max and I will be at my 1 rep max of 350 pounds.  It is all very exciting to me, but it also shows me how pushing and pushing is what we need to do.

I've noticed lately at the gym that people don't push themselves very hard.  They do just enough.  Even with things like stretching, they stop short of the painful stretch because they think they can't handle it.  How are they expecting flexibility if they stay within their current range of motion?  How do they expect their body to change if they don't push hard on the weights?

Check out my workout log below and my comments for more on this topic.

Accountability Log:

Nutrition Log:

Workout Log:

All of these are personal bests.  290 pounds feels extremely heavy when you first unrack it.  I attacked the first set and was not happy with my depth.  Alot of times there is a psychological reaction to the heavy weight and you don't get as deep as you should and this was no exception.  On the second set I attacked it fully and got the full depth I should be getting.  I could feel the weight all the way through the motion.  By set 3 it was getting a lighter feeling.  By set 5 it felt heavy towards the 3rd repetition, but I powered through to the final rep and then re-racked the weight.  Set 6 just made me feel accomplished.  My legs were tired already by the time I reached this set, but I completed it with style. 

I am also getting the hang of the split deadlift and split good morning now.  I sweat alot when doing those because they get my heart rate up.  I wind up feeling these 2 days later!

I did 45 minutes of steady state cardio after I got back from my trip. I literally went from the airport to the gym for the cardio session.  I'm looking for knock out results this week.

Until tomorrow…GET BACK TO LIFTING!

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Today when I entered the gym I was determined to push myself even harder than the previous trip.  Everytime I think I have pushed myself as hard as I can, I go back with even more intensity and push myself even farther.  When I do this I notice that I make some good gains. As a result, I keep pushing myself harder and harder and today was no different.

Just 2 weeks ago I was in the gym doing this very same workout.  During the first exercise, the bent over barbell row, I managed 165 pounds for 6 reps.  At that time, I was honestly pushing as hard as I could.  Today, I hit the same exercise at 165 pounds for 12 reps.  At the same time, two weeks ago I managed 135 pounds for 4 reps and today I managed 135 pounds for 12 reps.  Even the weight on the barbell push press went up to 140 pounds for 12 reps.  I was amazed that I could push around so much weight today.  Alot of this game is mental and I proved that today.  As stated, on my entire drive to the gym I was visualizing a successful workout and I got it.

Work was stressful today.  Had alot of issues and I didn't really enjoy the day.  I am really looking forward to tomorrow's workout just to strip myself of the stress.  Tomorrow I need to take a there and back trip to Las Vegas for business.  It will be a long day.  Now it is time for bed.

Accountability Log:

Nutrition Log:

Workout Log:

Until tomorrow…GET BACK TO LIFTING!

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