I starting reading a book called “Reclaim Your Native Fitness” by Dr. Barry Sears. He bases his entire book on a program called PACE©. I have gotten through half the book and plan to do a review of it shortly. I find his comments interesting and fairly compelling at this point.
Today was an awesome workout (see workout log below). I am continuing to feel the DOMs from my Monday workout. I can now see why, after several months of doing 2 workouts twice a week, the New Rules of Lifting program has changed up so that I have 4 workouts to do once a week. I am going to need a week to recover from that Monday workout. Today my chest DOMs set in as well.
I have a great podcast planned for Saturday release. It should be fun.
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 | 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 | 2250 | 2700 | 2250 | 2250 | 2250 | 2700 |
| Cals | 2199 | 2241 | 2711 | 2299 | 2210 | ||
| Ratios (C/P/F) | 34/44/22 | 35/44/21 | 37/43/20 | 32/45/23 | 35/45/20 | ||
| Total Completed | 15 | 15 | 15 | 15 | 15 | ||
| Total Possible | 15 | 15 | 15 | 15 | 15 | ||
| Mission 2 Total Complete | 637 | 652 | 667 | 682 | 697 | ||
| Mission 2 Total Possible | 645 | 660 | 675 | 690 | 705 | ||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 47 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 47: March 20, 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: HIIT Cardio – 30 minutes | ||
| 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: Turkey breast, oatmeal, large salad and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Chicken (6 oz), celery, apple and large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Chicken (6 oz), cucumber and large salad and 3 glasses of water | ||
| 6:30 p.m. | Meal 6: Chicken fajitas, cucumber, 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, 3/20/2008 | C1 | Start: 3:45 a.m. Finish: 4:42 a.m. | ||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 |
| Deadlift | 280 x 6 | 325 x 1 | 290 x 6 | 345 x 1 | 275 x 10 | 255 x 15 |
| Romanian Deadlift | 250 x 8 | 250 x 8 | 250 x 8 | |||
| Static lunge | 75 x 8 | 75 x 8 | 75 x 8 | |||
| Good morning | 155 x 10 | 155 x 10 | ||||
| Incline reverse crunch | 25 | 25 | ||||
I felt like a giant doing deadlifts greater than 300 pounds. 8 months ago I could barely get 100 pounds up off the ground and here I am doing 3 times that. Determination is a huge factor in a successful lifting program. I am determined to hit my goals!
Thought for the Day:
When you think you have everything figured out, stop and think again. Every decision we make has a lasting effect on the rest of our life. Don't think you have it all figured out because that's when everything changes, forcing you to make new decisions that could steer you in the wrong direction. Pay attention!
Until tomorrow…GET BACK TO LIFTING!
