Today was a rest day for me and I had alot of fun! I went to a hockey game and froze my butt off, but it was alot of fun. I met up with alot of people I know from my past and we had some good chats. It was a blast.
I did some reading in Championship Bodybuilding by Chris Aceto today. While I didn't really learn anything new, it simply confirms my existing knowledge. Chris spends alot of time talking about adaptation and how to avoid it. He says something I know my friend, Mike Groom, will agree with. “Heavy weights is the most basic stimulus causing maximal muscle fiber recruitment. When you take a set to failure in the 6 to 12 rep range, rest assure all the 2b fibers — the one's that have the greatest potential for muscular growth — are recruited.” (p. 112) Chris spends some time talking about the various splits that are available for bodybuilding. He recommends different things for beginner, intermediate and advanced trainees. While alot of it is common sense, Chris puts a different spin on it. It is very interesting to read.
Accountability Log:
My first perfect day since the toe issue!
| Week Begins 3/2/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | HC | LC | LC | LC | HC | 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 | ||||||
| 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 | 2700 | 2250 | 2250 | 2250 | 2700 | 2250 | 2250 |
| Cals | 2719 | ||||||
| Ratios (C/P/F) | 41/38/21 | ||||||
| Total Completed | 15 | ||||||
| Total Possible | 15 | ||||||
| Mission 2 Total Complete | 427 | ||||||
| Mission 2 Total Possible | 435 | ||||||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 29 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 29: March 2, 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 | ||
| 7:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 9:00 a.m. | Meal 2: 1 egg, 5 egg whites, oatmeal, large salad and 3 glasses of water | ||
| 12:00 p.m. | Meal 3: Chicken (6 oz), large salad, oatmeal and 3 glasses of water | ||
| 3:00 p.m. | Meal 4: Chicken (6 oz), oatmeal, brocolli and large salad and 3 glasses of water | ||
| 6:00 p.m. | Meal 5: Chicken, cucumber and large salad and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
No workout today as it was a rest day!
Tomorrow begins more of the “No Mercy” workouts! Check back tomorrow for the details.
Until tomorrow…GET BACK TO LIFTING!
