First, I am aware that some of you are having problems posting comments. I am in touch with support and will let you know what they say.
Today was a cardio day for me. I am focused on burning up this fat and cardio is the way I'm going to get there. Cardio, combined with lifting, is getting me to my goals.
I enjoyed my HIIT session today. I did 30 second intervals at 10.0 MPH and 3.5 MPH. Like Lilla always says, it isn't HIIT unless you are gasping for air and that's what I was doing. I could barely stand up when I was done. At times I feel like I phone in the cardio workouts. With my recent focus on no mercy workouts, my cardio workouts need that same attitude. Today was the first of many to come like this one.
Nutrition was boring, but good today.
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 | 220 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 | 2301 | 2312 |
| Ratios (C/P/F) | 41/38/21 | 39/41/20 | 38/41/21 | 39/40/21 | 51/28/21 | 40/38/22 | 40/39/21 |
| Total Completed | 15 | 15 | 15 | 15 | 15 | 15 | 15 |
| Total Possible | 15 | 15 | 15 | 15 | 15 | 15 | 15 |
| Mission 2 Total Complete | 427 | 442 | 457 | 472 | 487 | 502 | 517 |
| Mission 2 Total Possible | 435 | 450 | 465 | 480 | 495 | 510 | 525 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 35 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 35: March 8, 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: HIIT Cardio workout | ||
| 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: Lean beef,peppers 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:
| Workout Log: | |||
| HIIT Cardio | 30 minutes |
Thought for the Day:
After reading a post from Lilla I got to thinking about how important small goals are towards achieving the major goal. Most of us have big goals and we aim to complete them, but alot of us fail to break those goals down into smaller, more achieveable parts. If you want to ratchet up your goal achieving success, break your larger goals into smaller goals. At the same time, take each of your goals (large and small) and consider what the obstacles to completion are. After considering and logging down all the obstacles to completion, determine how you can overcome the obstacles you might face and write those down as well. When you are done, you will have a concrete plan in place for achieving all of your goals and how to respnod should you run into obstacles along the way.
Until tomorrow…GET BACK TO LIFTING!
