It is interesting. As I slowly and gradually drop my carbs down towards a 10% ratio, I am finding it harder and harder to maintain energy on the 3rd day of low carbs. Yesterday I felt pretty weak after my workout and today was no different. Thankfully, it was a high carb day so I was able to refuel.
I had another massive workout. As promised, this is the week of big workouts. Tomorrow's workout sees the return of my favorite exercise–the deadlift! I can't wait to attack that one and hard! I plan to really shatter some records during this cycle of lifting.
It was an extremely busy day full of odd happenings. I was really focused on work today. Not alot more to report at this point. I am planning my next podcast and plan to get it done soon. This one is a video podcast, but I need to be sure it is under 10 minutes so that I can get it on YouTube.
Accountability Log:
| Week Begins 3/16/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | LC | HC | LC | LC | LC | HC |
| 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 * | 265 oz | 240 oz | 288 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 | 2250 | 2700 | 2250 | 2250 | 2250 | 2700 |
| Cals | 2199 | 2241 | 2711 | ||||
| Ratios (C/P/F) | 34/44/22 | 35/44/21 | 37/43/20 | ||||
| Total Completed | 15 | 15 | 15 | ||||
| Total Possible | 15 | 15 | 15 | ||||
| Mission 2 Total Complete | 637 | 652 | 667 | ||||
| Mission 2 Total Possible | 645 | 660 | 675 | ||||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 45 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 45: March 18, 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 and FYA | ||
| 5:00 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Protein shake with banana and oatmeal, large salad and 3 glasses of water | ||
| 9:30 a.m. | Meal 3: Chicken breast, oatmeal, large salad and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Turkey breast, 10 baby carrots, oatmeal, apple and large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Chicken breast, oatmeal, celery and large salad and 3 glasses of water | ||
| 5:30 p.m. | Workout: Steady State Cardio 30 minutes | ||
| 6:30 p.m. | Meal 6: Lean turkey, carrots, brown rice, 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, 3/18/2008 | B1 | Start: 4:00 a.m. Finish: 4:55 a.m. | |||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
| Barbell Bench press | 165 x 6 | 185 x 1 | 175 x 6 | 195 x 1 | 150 x 10 |
| Barbell bent over row | 165 x 6 | 185 x 1 | 175 x 6 | 205 x 3 | 165 x 10 |
| Close-grip lat pulldown | 180 x 6 | 180 x 6 | |||
| DB shoulder press | 40 x 10 | 50 x 8 | |||
| Lower-body Russian Twist | 20 | 20 | |||
Honestly, on the barbell bench press, I had more left in the tank and should have pushed the single rep sets up to a higher weight. I will be upping the weight for sure next week. The bent over row saw me hit a new max of 205 pounds. I went a little lighter on the close-grip lat pulldown to focus on form. I really want to thicken my back and doing this one correctly will help with that. My back took quite a blasting today.
Thought for the Day:
Timing is everything. Sometimes you don't even realize that it is time for something to happen, but then a realization comes over you and you know what you have to do. You've figured out the timing. That's what happened to me with the idea to do a reveal. Debbie mentioned it in a comment and I thought it was a great idea. I then realized that the timing was perfect for an April 1, 2008 reveal date. The rest is history.
Until tomorrow…GET BACK TO LIFTING!
