Today started out in an interesting way. I got to the gym at 4:30 a.m. and it was actually more crowded than usual. At the same time, I realized that alot of people were going to start coming in around this time because people have made New Year's resolutions that involve getting in shape. This will last for about 3 weeks and they will all disappear back to their beds. Not me! I am going to be there just like I have been.
I got in a very good workout and did my chin up challenge workout as well. During my workout I noticed that my Hypertrophy workout had confused my ability to up the intensity in each workout. Why? The reason is simple. The workout really changes things up every time. It consists of two workouts, Workout A and Workout B. I lift 3 days a week, so I simply rotate from Workout A to Workout B each time I go to the gym. With this Hypertrophy workout, the first time I do Workout A I aim for 5 sets of 5 reps. The next time I do Workout A I am for 4 sets of 10 reps. The next time I do Workout A I aim for 3 sets of 15 reps. I then start the pattern again. It is the same for Workout B, but in reverse (first the 15 rep workout, then the 10 rep workout and then the 5 rep workout). This means that each workout, while the exercises remain the same, the weight that I lift in each is vastly different. It has made it difficult for me to “beat my previous workout,” but today I figured out what to do.
I went back to previous workouts and looked at the weight I was lifting. I read my notes and determined if I would be able to lift heavier or if I would lift longer (ie. more reps). I then wrote those in the far column of my workout log as a goal to reach. I then set about making those goals happen.
I then started to consider my accountability log and why it seems that it doesn't bother me to update it while many other people have trouble with doing it. I only really update the log once a day and I find that to be an easy thing to do because it motivates me to get stuff done. I have always had a problem with ADD (I'm not kidding) and this type of focus really helps me with that issue. I am able to remember my meals and keep up a high intensity during my workouts because I know I am going to have to post the results here.
Today's accountability log:
| Mission 1: Day 3 of 40 | Accountability | ||
| Meal/Training Plan: Real-time accountability | Each task completed? | ||
| Day 63: December 28, 2007 | Yes or No | ||
| 5:30 a.m. | Meal 1: Protein shake with oatmeal with 3 glasses of water | Yes | |
| 5:30 a.m.. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine | Yes | |
| 6:00 a.m. | Workout: Weight training, HIIT cardio (30 minutes), core training, chin up training with 6 glasses of water | Yes | |
| 7:00 a.m. | Supplements: Protein shake with glutamine and 3 glasses of water | Yes | |
| 8:30 a.m. | Meal 2: Chicken breast (6 oz) and large salad with 3 glasses of water | Yes | |
| 11:30 a.m. | Meal 3: Chicken breast (6 oz) with large salad and 3 glasses of water | Yes | |
| 2:30 p.m. | Meal 4: Turkey breast with large salad and 3 glasses of water | Yes | |
| 5:30 p.m. | Meal 5: Chicken and veggie soup and 3 glasses of water | Yes | |
| 8:30 p.m. | Supplements: Protein shake with glutamine, calcium and 3 glasses of water | Yes | |
| Accountability Areas: | Points | Possible | |
| Meal 1 | 1 | 1 | |
| Meal 2 | 1 | 1 | |
| Meal 3 | 1 | 1 | |
| Meal 4 | 1 | 1 | |
| Meal 5 | 1 | 1 | |
| Training | 1 | 1 | |
| Post Workout Nutrition | 1 | 1 | |
| Water | 1 | 1 | |
| Pre-sleep nutrition | 1 | 1 | |
| Accountability | 1 | 1 | |
| Daily Totals: | 10 | 10 | |
| Mission Totals: | 29 | 30 | |
| Workout Log: | |||
| DB Incline Bench | 55x10x4 | [PB] | |
| Cable seated row | 120x11x4 | ||
| DB shoulder press | 35x11x4 | ||
| Wide grip lat pulldown | 120x11x4 | ||
| BB Close Grip Bench Press | 125×10; 125×9; 125×9; 125×8 | ||
| High Pull | 85x10x4 | ||
| Chin up challenge | (120) 5 x 5 | ||
| Core training: Leg lifts, ball side reaches, crunches | 3 sets |
I managed to drink 9 bottles of water today (note to environmentalists: I refill the same 24 ounce bottle all day long), which was a record for me–216 ounces of water! This was due in large part to an intense workout involving a great cardio and core session.
I am planning to hit 50 push ups for the push up challenge. If you haven't seen the challenge yet, get on over to Tea's blog and join in. I did the test at 100 pushups for breakfast site. I managed to do 27 push ups, which put me in the “strong” range. My goal is to basically double the number.
Tonight I will be gathering up all my goals and posting them in one place. I may even place them on the sidebar so they stay in view for all visitors. Tomorrow I will release a podcast about why I workout at 4 a.m. every morning. It will be full of tips for getting in a great workout at the gym. Come back and listen to the podcast.
Until tomorrow…
