Today was a complete rest day. The only thing I did was stretching and a shoulder stabilization program I just started. The aim is to strengthen the rotator cuff to avoid injury in the future. The stretching goal is obvious.
I want to clarify a few things going forward. I will be posting a push up video every other week. I am using the 100pushups.info workout program and just decided that if I want to make maximum progress I should not do a video each week. It is a psychological thing for me. I will be getting back into the podcasts starting tomorrow (look for a new one). I will post a video podcast every 4 weeks, but that will not supercede the audio podcast at all. The next topic for a podcast is going to be nutrition. I am going to discuss what I've learned from Chris Aceto, Tom Venuto, Vince DelMonte and others. The podcast will include a discussion of carb cycling, carb tapering and gradual carb reduction. It should help all the shredders to get a bigger picture of the many methods of nutrition available. It was fun to put together.
I spent the day continuing my reading in Your Best Year Ever. I am ready to make some serious goals and those goals will help me make some serious progress.
I am fired up for my workout tomorrow. When I first started this workout series I feared this particular workout. At this point I love it! I love what the bent over rows have been doing for my back. I'm ready to get cracking on my 4 x 12 workout tomorrow. I am ready for more “No Mercy” workouts, that is for sure.
|Week Begins 2/24/2008|
|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 *||240 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||327|
|Mission 2 Total Possible||330|
|* = Counts towards total|
|Mission 2: Day 22 of 100|
|Meal/Training Plan: Real-time accountability|
|Day 22: February 24, 2008|
|5:30 a.m.||Meal 1: Protein shake with banana and Udos and oatmeal and 3 glasses of water|
|5:30 a.m.||Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs|
|6:00 a.m.||Workout: Stretching/Shoulder Stability Program|
|7:00 a.m.||Supplements: Protein shake, BCAAs, glutamine|
|8:30 a.m.||Meal 2: Chicken breast, oatmeal, large salad and 3 glasses of water|
|11:30 a.m.||Meal 3: Chicken breast, brown rice, large salad, 10 baby carrots and 3 glasses of water|
|2:30 p.m.||Meal 4: Chicken breast, brocolli and large salad and 3 glasses of water|
|5:30 p.m.||Meal 5: Steak (extra lean), corn and large salad and 3 glasses of water|
|8:30 p.m.||Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water|
|Shoulder Stabilization Program||20 minutes|
On another note, we all know that Adam is in Florida and the event he is attending is being blogged about here. If you haven't subscribed to Rich Schefren's newsletter I strongly recommend it. He is definitely an expert on Web 2.0 and marketing in this age.
Until tomorrow…GET BACK TO LIFTING!