(NOTE: For some reason I am having trouble with my internet connection. I have been writing these blog posts and posting them offline real time. Hopefully the problem will be solved soon and I will be back to real time posts.)
Today was another great workout, but at the same time, I got very annoyed watching the people around me. Why come to the gym if you are not going to work? Why take up space that I could be using? It is nothing short of annoying.
You would think that by coming to the gym early in the morning you would avoid this type of issue, but it happens. People come in and stand around the machines and take up space. You have to ask them to work in and half of them say no. I say lift or go home.
Accountability Log:
| Week Begins 4/6/2008 | |||||||
| 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 | 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 * | 264 oz | 264 oz | 264 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 | 2271 | 2819 | 2219 | ||||
| Ratios (C/P/F) | 15/55/30 | 15/55/30 | 15/55/30 | ||||
| Total Completed | 15 | 15 | 15 | ||||
| Total Possible | 15 | 15 | 15 | ||||
| Mission 2 Total Complete | 919 | 934 | 949 | 949 | 949 | 949 | 949 |
| Mission 2 Total Possible | 945 | 960 | 975 | 975 | 975 | 975 | 975 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 66 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 66: April 8, 2008 | |||
| 3:30 a.m. | Meal 1: Protein shake with oatmeal, banana and yogurt | ||
| 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: Tuna with 2 slices whole wheat bread, large salad and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Tuna, 2 slices whole wheat bread, large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Lean beef, large salad and 3 glasses of water | ||
| 4:00 p.m. | Workout: Cardio Steady State 30 minutes | ||
| 6:30 p.m. | Meal 6: Chicken, large salad, 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Tuesday, 4/8/2008 | B4 | Start: 3:45 a.m. End: 4:45 a.m. | |||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
| Barbell Bench press | 175 x 6 | 195 x 1 | 185 x 6 | 205 x 1 | 165 x 10 |
| Barbell bent over row | 175 x 6 | 195 x 1 | 185 x 6 | 205 x 1 | 165 x 10 |
| Close-grip lat pulldown | 190 x 6 | 190 x 6 | |||
| DB shoulder press | 60 x 6 | 60 x 6 | |||
| Lower-body Russian Twist | 20 | 20 | |||
Thought for the Day:
If all you're going to do is take up space, go home.
Until tomorrow…GET BACK TO LIFTING!
