As I was reading through blogs today, I came upon a comment from Debbie on Mike Groom's blog. It got me thinking and in the past few hours I've come to the conclusion that what I'm about to reveal (or not reveal) is going to really up my accountability.
Today is March 10, 2008. Starting today I will be covered up in my pictures until April 1, 2008. On April 1, 2008 I will have a special photo split to show you. It will be a comparison of yesterday's picture (March 9, 2008) and the picture on April 1, 2008. I guarantee you will be blown away by my progress in the next 3 weeks. I am going into full shred mode. 21 days of good hard shredding followed by the big reveal. I have come up with an idea for how I can handle my posing photos (they are too much fun to pass up), possibly passing on the front view shots.
Some of you may wonder how this is ratcheting up my accountability when I've said that I think the daily photos are the major accountability factor. I still believe this to be true, but like a plateau in weight training, it is a great tool to use a reveal from time to time. It is a tool for motivation. I've promised (above) to make great progress in just 21 days. Now I have to put up or shut up. It will be extremely embarrassing if I fail to fulfill my promise. Thus, my accountability is going to be sky high during this time period. At the same time, I want to show what can be done in just 21 short days with a physique transformation.
Accountability Log:
| Week Begins 3/9/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | HC | LC | LC | LC | HC | 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 | N/A | N/A | N/A |
| Cardio * | N/A | PM | PM | AM | AM | AM | 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 | 2700 | 2250 | 2250 | 2250 | 2700 | 2250 |
| Cals | 2170 | 2721 | |||||
| Ratios (C/P/F) | 35/39/26 | 35/40/25 | |||||
| Total Completed | 15 | 15 | |||||
| Total Possible | 15 | 15 | |||||
| Mission 2 Total Complete | 532 | 547 | |||||
| Mission 2 Total Possible | 540 | 555 | |||||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
NOTE: There's a change to Thursday and Friday. This Tuesday is my last workout of the series I've been doing. I am supposed to take the rest of the week off from lifting and that's what I will do. I then begin a program that involves a technique called “wave loading” (we will discuss this as I progress through those workouts).
New Podcast:
Check in for my podcast this week. The topic this week is weight training techniques for fat loss.
Nutrition Log:
| Mission 2: Day 37 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 37: March 10, 2008 | |||
| 3:30 a.m. | Meal 1: Protein shake with yougurt, 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 | ||
| 5:30 p.m. | Workout: Steady State Cardio 30 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:
| Monday, 3/10/2008 | A12 | Start: 3:50 a.m. End: 4:55 a.m. | |||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
| BB Bent over row | 155 x 8 | 155 x 8 | 155 x 8 | 155 x 8 | 155 x 8 |
| BB Incline Bench Press | 155 x 8 | 155 x 8 | 155 x 8 | 155 x 8 | 155 x 8 |
| Lat pull down | 210 x 8 | 210 x 8 | 210 x 8 | 210 x 8 | 210 x 7 |
| Barbell push press | 150 x 8 | 150 x 8 | 150 x 8 | 150 x 7 | 150 x 7 |
| Dip | 20 | 20 | 20 | 20 | 20 |
| DB Clean | 70 x 8 | 70 x 8 | 70 x 8 | 70 x 8 | 70 x 8 |
| Swiss ball crunch | 35 | 35 | 35 | ||
Today I ran 3 miles through my neighborhood for my steady state cardio. It was a great change of pace from the gym. I definitely found it more relaxing.
Today's workout was yet another awesome day of Personal Bests. I managed a personal best in the BB Bent over row (for 8 reps), the BB Incline Bench Press, the Lat Pull Down (this one was killer), the Barbell push press (wow! I was exhausted after this one. Just a week or so ago I did 150 x 4 and today I did 150 x 8!)
The Big Reveal
April 1, 2008
Check out what can be done in 21 days!
Until tomorrow…GET BACK TO LIFTING!
