Today was the first time I've worked out on a Monday in quite some time. It was a medium heavy day with the goal being to achieve 8 reps on each set. As I settled in to do my first superset of bent over barbell rows and incline barbell bench press, I was determined to hit a personal best. I managed 170 pounds on the bent over barbell rows (personal best) and 155 on the incline barbell bench press (personal best). However, on the final set of the incline barbell bench press I picked up the bar incorrectly and it shifted to my right. I managed to hold it up and adjust, but as I was pushing out the reps I could feel a slight pain in my right shoulder. I stopped at 5 reps to be smart.
As I walked to my next piece of equipment I began rotating the right arm over and over again. I massaged the chest all the way up through the shoulder. I then proceeded to do my lat pull downs and my barbell push press (personal best) and left the gym with a slightly tender shoulder. I iced it and somehow it no longer hurt and hasn't since.
The moral of the story is to play it smart. React to the situation and handle it accordingly. Listen to what your body is telling you. Had I felt pain at all after that initial point I would have stopped the workout on the spot.
Today begins my caloric increase to 2600 calories and was it a job getting there. I can't imagine what it is going to be like getting to 3600 when the time comes. It is just so much food! The only change I've made to the conditioning program is that I'm including the refeed day every fourth day like I originally planned. Eventually that won't matter because my calories will be at maintenance.
Accountability Log:
| Week Begins 2/17/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | LC | HC | LC | LC | LC | HC |
| 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 | Lift | N/A |
| Cardio * | N/A | PM | N/A | AM | N/A | N/A | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 194 oz | 220 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 | 2398 | 2550 | |||||
| Cals within 5% (+/-) * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Ratios (C/P/F) | 42/38/20 | 43/40/17 | |||||
| Total Completed | 15 | 15 | |||||
| Total Possible | 15 | 15 | |||||
| Mission 2 Total Complete | 222 | 237 | |||||
| Mission 2 Total Possible | 225 | 240 | |||||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 16 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 16: February 18, 2008 | |||
| 3:30 a.m. | Meal 1: Protein shake with banana and Udos and oatmeal and 3 glasses of water | ||
| 3:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 4:00 a.m. | Workout: Lifting | ||
| 5:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Chicken breast, oatmeal , large salad and 3 glasses of water | ||
| 9:30 a.m. | Meal 3: Chicken breast, large salad, oatmeal and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Chicken breast and large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Chicken breast, large salad and 3 glasses of water | ||
| 4:30 p.m. | Workout: HIIT Cardio 30 minutes, FYA Level 1 | ||
| 6:30 p.m. | Meal 6: Chicken breast, peppers, large salad and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Monday, 2/18/2008 | A6 | ||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
| BB Bent over row | 170 x 8 | 170 x 8 | 170 x 8 | 170 x 8 | 170 x 8 |
| BB Incline Bench Press | 155 x 8 | 155 x 8 | 155 x 8 | 155 x 8 | 155 x 5 |
| Lat pull down | 150 x 8 | 160 x 8 | 160 x 8 | 160 x 8 | 160 x 8 |
| Barbell Bench Press | 140 x 8 | 140 x 8 | 140 x 8 | 140 x 8 | 140 x 8 |
| Swiss ball crunch | 25 | 25 | 25 |
I also did my Flatten Your Abs Level 1 workout.
I think that making decisions is another key element to this process. Sometimes we have to make decisions that we are not 100% happy with, but our gut tells us is correct. I personally prefer the analytical approach to problem solving, but lately I've had to go with what “seems right” because that's what my gut is telling me to do.
Until tomorrow…GET BACK TO LIFTING!
