Today was the last day of lifting for the week. What an intense week of lifting it has been. As I think back, I cannot think of a week of lifting that has been as intense and strenuous as this one. It has been one amazing week. Things were accomplished that I believed were not possible. I've been shredding hard and the nutritional element has been close to perfect this week. What a powerful thing a reveal is!
I spent 3 hours in battle today. I was helping a friend remove a virus from their computer called Vundo. It is a particularly stubborn virus. While it is classified as a medium threat, it basically renders the computer useless. It took three different tools to remove the virus from the computer. When I was done I felt like someone had beaten me in my traps. It was then that it hit me–DOMs from the deadlift workout. I always feel it in my traps.
Yes, what a week. I am going to have a hard time beating this week next week, but I will do it.
|Week Begins 3/16/2008|
|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.|
|Water *||265 oz||240 oz||288 oz||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|
|Cals within 5% (+/-) *||Yes||Yes||Yes||Yes||Yes||Yes||Yes|
|Mission 2 Total Complete||637||652||667||682||697||712|
|Mission 2 Total Possible||645||660||675||690||705||720|
|* = Counts towards total|
|Mission 2: Day 48 of 100|
|Meal/Training Plan: Real-time accountability|
|Day 48: March 21, 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: 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), curcumber, 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 breast, cucumber, brocolli, large salad and 3 glasses of water|
|8:30 p.m.||Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water|
|Friday, 3/21/2008||D1||Start: 4:10 a.m. Finish: 5:09 a.m.|
|Exercise||Set 1||Set 2||Set 3||Set 4||Set 5|
|Chin up||(30) 6||1||(25) 6||1||(40) 10|
|Barbell shoulder press||140 x 6||175 x 1||150 x 6||185 x 1||125 x 10|
|DB bench press||85 x 6||85 x 6|
|Wide-grip cable seated row||165 x 6||165 x 6|
|Lower-body Russian Twist||20||20|
What a workout! It is a real trip to lift 185 pounds over my head. There is something to be said for wave loading. It really makes my body want to lift extra heavy and that's a great thing.
Thought for the Day:
When faced with your own failures, never give up. Push yourself to achieve success. Remember that success doesn't happen overnight. It is the result of a string of events that come together to bring you success. Work hard and go for what you want.
Until tomorrow…GET BACK TO LIFTING!