Today was an interesting day overall. I got up at my usual 3:00 a.m. and hit the gym by 4:00 a.m. I felt like crap during my workout. I literally found myself shaking at times. I totally focused on the rest time today. I am usually really on it, but today was more so. For instance, it takes time to grab the bar off the rack for the BB Push Press, so instead of waiting the full 60 seconds, I grabbed the bar at 50 seconds and waited til the stopwatch hit 60 seconds before starting the set. I was a gelatin mess after this workout! That's where today's title comes from. I am taking no mercy on myself, no matter how I feel.
Spent some time today considering how important it is to celebrate our successes. Your Best Year Yet starts with that question–what did you accomplish? What did I accomplish this past year? I began to list the things I accomplished.
- I lost 30 pounds
- I began this accountability blog
- I worked out consistently
- I consistently ate correctly
- I dropped 14% body fat
- I got closer to my family
There's more, but you get the point. The focus on what you've accomplished helps give you confidence. The worst you should do is repeat those same things next year. The best you can do is improve on each of those things and add a bunch more items to the list. But you need to celebrate your success. You shouldn't feel boastful for wanting to celebrate your accomplishments. Those celebrations remind you of how far you've come. That is very important for your future.
Accountability Log:
| Week Begins 2/24/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | LC | LC | HC | LC | LC | LC |
| 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 | PM | AM | PM | PM | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 240 oz. | 240 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 within 5% (+/-) * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Target Cals | 2250 | 2250 | 2250 | 2700 | 2250 | 2250 | 2250 |
| Cals | 2188 | 2203 | |||||
| Ratios (C/P/F) | 46/37/17 | 47/38/15 | |||||
| Total Completed | 15 | 15 | |||||
| Total Possible | 15 | 15 | |||||
| Mission 2 Total Complete | 327 | 342 | |||||
| Mission 2 Total Possible | 330 | 345 | |||||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 23 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 23: February 25, 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, 10 baby carrots and large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Chicken breast, 10 baby carrots and large salad and 3 glasses of water | ||
| 6:30 p.m. | Meal 6: Chicken breast, bean sprouts, cabbage, 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, 2/25/2008 Start: 4:01 a.m. End: 4:45 a.m. |
A8 | |||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| BB Bent over row | 160 x 12 | 160 x 12 | 160 x 12 | 160 x 12 |
| BB Incline Bench Press | 135 x 12 | 135 x 12 | 135 x 11 | 135 x 10 |
| Lat Pull Down | 150 x 12 | 150 x 12 | 150 x 12 | 150 x 12 |
| Barbell Push Press | 120 x 12 | 120 x 12 | 120 x 12 | 120 x 12 |
| Dip | 16 | 17 | 17 | 17 |
| DB Clean | 50 x 12 | 50 x 12 | 50 x 12 | 50 x 12 |
| Swiss ball crunch | 25 | 25 | 25 |
Steady state cardio for 45 minutes on bike
Flatten Your Abs workout 30 minutes
Go ahead and celebrate your successes. I'm over here showing no mercy, you might as well celebrate!
Until tomorrow…GET BACK TO LIFTING!
