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You are here: Home / Fitness / M3:D6 Arriving at the right place

M3:D6 Arriving at the right place

May 19, 2008 By Michael Mahony, ISSA CPT Leave a Comment

Today I got up early and hit the gym for cardio and stretching.  I did a 24 minute PACE session on the treadmill.  In addition to upping the incline, I increased the speed for my sprints to 9.0 mph.  I had the following intervals:

1 minute – Warm up

3 minutes – 9.0 mph
2 minutes – 3.0 mph

2 minutes – 9.0 mph
2 minutes – 3.0 mph

1 minute – 9.0 mph
2 minutes – 3.0 mph

1 minute – 9.0 mph
2 minutes – 3.0 mph

2 minutes – 9.0 mph
2 minutes – 3.0 mph

2 minutes – 9.0 mph
2 minutes – 3.0 mph

The final 2 sets at 2 minutes at 9.0 mph were extremely tough and I was ready to collapse.  It was a pretty amazing PACE workout.

I also did upper body stretching today.  I've recently found that stretching on a regular basis (ie. having it as part of your program) is extremely important and beneficial to your program. 

I spent the rest of the day just out having a good time.  It was an extremely enjoyable time.

Tomorrow is the third and final podcast installment of Total Immersion.  This final installment discusses nutrition and Total Immersion.

Accountability Log:

Week Begins 5/18/2008
  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 * AM N/A N/A AM N/A AM 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 3400 3400 3000 2400 2700 3400 3800
Cals 3255            
Ratios (C/P/F) 30/50/20 30/50/20 20/60/20 10/70/20 10/70/20 30/50/20 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            
Total Possible 15            
Mission 2 Total Complete 1549            
Mission 2 Total Possible 1575            
* = Counts towards total
Success!
Failed
Not Counted!

Workout Log:

PACE Cardio 24 minutes on treadmill as listed above.  I will soon have a PACE chart that I will post.

Thought for the Day:

Work hard and remember that the difference between a loser and a winner is how hard the winner works.

Question of the Day:

When was the last time you incorporated a planned cheat meal into your nutritional plan?  Comment this article to answer the question.

 
 

Mission 1, Day 6: I see it!

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Filed Under: Fitness, Old Blog Entries

About Michael Mahony, ISSA CPT

Mike is a passionate bodybuilder, NPC Competitor and ISSA Certified Personal Trainer who is always looking for ways to do things better. He also has a passion for correcting the misinformation that is prevalent in the bodybuilding and fitness industry today. Mike is currently working on his first eBook, Get Back to Lifting, which is scheduled to be released soon. He is also working on a second book, The Average Guy's Supplement Guide, that is scheduled to be released the end of 2016.

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