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.
|Week Begins 2/17/2008|
|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.|
|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|
|Cals within 5% (+/-) *||Yes||Yes||Yes||Yes||Yes||Yes||Yes|
|Mission 2 Total Complete||222||237||252||267||282|
|Mission 2 Total Possible||225||240||255||270||285|
|* = Counts towards total|
|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|
|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!