Today was exciting. I feel great about setting a 21 day short term goal ending in a big reveal. I was already feeling the pressure today. At every step of the way I was thinking about the results I want to present on April 1, 2008. The pressure I'm putting on myself is awesome.
I had an awesome workout, breaking more personal bests. Push, push, push and then push again, that's the motto in the gym. I'm going at it like a crazy man these days. The intensity is amazing. I tried an experiment the past week and a half. I've had music in my ears for every weight workout and it has made a huge difference. I feel like I'm more focused and pushing harder than ever.
Today I ran 3.3 miles on the treadmill in just under 30 minutes. I enjoyed the run immensely. I was dripping when I was done.
My nutrition was interesting today. I am still getting used to the lower carbs for the week. Messing with my macronutrient ratios has been an interesting experiment. I'm finding that my energy levels are maintained and I can feel a difference in my clothing (it is much more loose fitting).
I'm putting the finishing touches on the podcast for the week and plan to get that uploaded within the next day or two. If you have ever wondered the role of weight training in a fat loss program, this is the podcast to listen to.
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 | PM | PM | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 240 oz | 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 | 2198 | ||||
| Ratios (C/P/F) | 35/39/26 | 35/40/25 | 36/39/25 | ||||
| Total Completed | 15 | 15 | 15 | ||||
| Total Possible | 15 | 15 | 15 | ||||
| Mission 2 Total Complete | 532 | 547 | 562 | ||||
| Mission 2 Total Possible | 540 | 555 | 570 | ||||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 38 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 38: March 11, 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), large salad and 3 glasses of water | ||
| 9:30 a.m. | Meal 3: Chicken breast, large salad 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, mixed vegetables, large salad and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Tuesday, 3/11/2008 | B12 | Start: 3:45 a.m. End: 4:44 a.m. | ||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
| Heels-raised back squat, 1-1/4 | 255 x 12 | 255 x12 | 255 x 12 | 255 x12 |
| Bulgarian split deadlift | 145 x 12 | 145 x 12 | 145 x 12 | 145 x 12 |
| Split good morning | 145 x 12 | 145 x 12 | 145 x 12 | 145 x 12 |
| Woodchop | 30 | 30 | 30 | |
As you look at this, make sure you understand that the 1-1/4 squat in this workout is done by going down to the bottom of the squat, coming up 1/4 of the way, going all the way back down and then all the way back up. This is 12 reps at 255 pounds–a personal best! I've been really working on my squatting form using Mark Rippetoe's books as my guide.
Until tomorrow…GET BACK TO LIFTING!
