Today when I entered the gym I was determined to push myself even harder than the previous trip. Everytime I think I have pushed myself as hard as I can, I go back with even more intensity and push myself even farther. When I do this I notice that I make some good gains. As a result, I keep pushing myself harder and harder and today was no different.
Just 2 weeks ago I was in the gym doing this very same workout. During the first exercise, the bent over barbell row, I managed 165 pounds for 6 reps. At that time, I was honestly pushing as hard as I could. Today, I hit the same exercise at 165 pounds for 12 reps. At the same time, two weeks ago I managed 135 pounds for 4 reps and today I managed 135 pounds for 12 reps. Even the weight on the barbell push press went up to 140 pounds for 12 reps. I was amazed that I could push around so much weight today. Alot of this game is mental and I proved that today. As stated, on my entire drive to the gym I was visualizing a successful workout and I got it.
Work was stressful today. Had alot of issues and I didn't really enjoy the day. I am really looking forward to tomorrow's workout just to strip myself of the stress. Tomorrow I need to take a there and back trip to Las Vegas for business. It will be a long day. Now it is time for bed.
Accountability Log:
| 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 | 240 oz | 240 oz | 232 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 | 2700 | 2250 | 2250 | 2250 | 2700 | 2250 | 2250 |
| Cals | 2719 | 2199 | 2276 | 2241 | 2803 | ||
| Ratios (C/P/F) | 41/38/21 | 39/41/20 | 38/41/21 | 39/40/21 | 51/28/21 | ||
| Total Completed | 15 | 15 | 15 | 15 | 15 | ||
| Total Possible | 15 | 15 | 15 | 15 | 15 | ||
| Mission 2 Total Complete | 427 | 442 | 457 | 472 | 487 | ||
| Mission 2 Total Possible | 435 | 450 | 465 | 480 | 495 | ||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 33 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 33: March 6, 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, FYA | ||
| 5:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Chicken (6 oz), 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 (6 oz), 2 cucumbers, apple and large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Chicken breast,2 cucumbers and large salad and 3 glasses of water | ||
| 4:00 p.m. | Workout: Steady State Cardio 45 minutes | ||
| 6:30 p.m. | Meal 6: Chicken breast, cucumber, carrots,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, 3/6/2008 | A11 | Start: 4:03 a.m. End: 5:01 a.m. | ||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| BB Bent over row | 165 x 12 | 165 x 12 | 165 x 12 | 165 x 12 |
| BB Incline Bench Press | 135 x 12 | 135 x 12 | 134 x 12 | 134 x 10 |
| Lat Pull Down | 160 x 12 | 160 x 12 | 160 x 12 | 160 x 12 |
| Barbell Push Press | 135 x 12 | 135 x 12 | 135 x 12 | 135 x 12 |
| Dip | 12 | 12 | 12 | 12 |
| DB Clean | 40 x 12 | 40 x 12 | 40 x 12 | 40 x 12 |
| Swiss ball crunch | 30 | 30 | 30 | |
Until tomorrow…GET BACK TO LIFTING!
