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You are here: Home / Fitness / Mission 2, Day 19: No mercy!

Mission 2, Day 19: No mercy!

February 22, 2008 By Michael Mahony, ISSA CPT Leave a Comment

Today's workout for me had a theme–NO MERCY!  I was determined to put up huge (for me) numbers during the workout.  I honestly set out to blast away my previous personal bests.  What happened you may ask?  Read on.

I keep my workout logs in a notebook.  About 2 months ago I started a personal bests spreadsheet.  I use that sheet to determine my weights each workout.  This one was no different except I decided to be agressive.  All these extra calories have me acting all macho at the gym (no, I'm not taking risks, just pushing myself harder and harder). 

I stepped up to the platform to do my bent over barbell rows and looked over my personal bests sheet.  My previous personal best for this exercise was 170 pounds.  I began loading the bar.  I slid 45 pound plates on each side.  I then grabbed two 10 pound plates and slid one on each side.  The bar is now loaded with 155 pounds.  I slap another 10 pound plate on each side to bring the weight up to 175 pounds, 5 pounds higher than my previous personal best.  As I began to wrap my wrist straps around the bar I recall thinking “What the hell, add even more!” I immediately stopped and added 5 pound plates to either side for a grand total of 185 pounds. 

I felt excited.  I wrapped my wrist straps and tightened them down.  I lifted the weight off the supports and took two steps backwards on the platform.  I bent at the knees and bent over so my back was in the right position.  I began moving the barbell, completing 4 really good repetitions and had nothing left, so I racked the weight.   I then moved directly to the incline barbell bench press.  This time I loaded the bar with 170 pounds.  My last personal best was 165 pounds and two things came to mind at the time I was setting up the weight.  Last time I did this exercise I almost hurt my shoulder pretty badly and the time I did my personal best I had a very hard tim getting 165 pounds up.  I stuck with 170 and managed to complete a set.

I went back and forth and completed a total of 6 sets of both exercises.  My lat pull downs and barbell push presses were done in the same manner.  I showed no mercy and pushed the limits of the weight I could lift.  I got through all of it.

Now I plan to show no mercy on my nutrition. I've found that keeping it very simple is the way to go.  I find a meal plan that gets me to where I want to be and then I stick with it.  No mercy!  There's no need for variety, that's what my cheat meal is for.  I have a job to accomplish and that is burning fat.  Afterall, I have to live up to the name of the Fat Burning Machine.

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 200 oz 240 oz 216 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 2584 2584 2551    
Cals within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Ratios (C/P/F) 42/38/20 43/40/17 47/35/18 48/33/19 50/31/19    
Total Completed 15 15 15 15 15    
Total Possible 15 15 15 15 15    
Mission 2 Total Complete 222 237 252 267 282    
Mission 2 Total Possible 225 240 255 270 285    
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

  Mission 2:  Day 19 of 100    
  Meal/Training Plan:  Real-time accountability    
  Day 19: February 21, 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, cucumber and large salad and 3 glasses of water
3:30 p.m. Meal 5: Chicken breast, brocolli and large salad and 3 glasses of water
6:30 p.m. Meal 6:  Chicken breast, brocolli, large salad and 3 glasses of water
8:30 p.m. Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

Thursday, 2/21/2008 A7
Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
BB Bent over row 185 x 4 185 x 4 185 x 4 185 x 4 185 x 4 185 x 4
BB Incline Bench Press 165 x 4 165 x 4 165 x 4 165 x 4 165 x 4 165 x 4
Lat Pull Down 180 x 4 180 x 4 180 x 4 180 x 4 180 x 4 180 x 4
Barbell Push Press 145 x 4 145 x 4 145 x 4 145 x 4 145 x 4 145 x 4
Swiss ball crunch 30 30 30      

I hit personal bests on each and every exercise today.  Today was “No Mercy” day and it shows in the results.  My attitude was that I was going to lift heavy and lift heavy I did.

I'm tired and it is time for bed.  Keep shredding hard!

Until tomorrow…GET BACK TO LIFTING!

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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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