This was the end of a very good week. I came back strong after a 2 week layoff and the numbers were just fantastic. Amazingly, this next week will be my last week of wave loading. I will definintely return to this type of training in the future because it definitely got my strength revved up, but according to my plan, I need to be moving on to another series of workouts.
After next week I will begin Vince DelMonte's No-Nonsense Muscle Building program. This program is aimed at building maximum muscle. The first four weeks are called UDT (Upside Down Training) and “the main goal of this phase is to dedicate at least four weeks to minimizing your personal muscle weaknesses, and ensuring that both sides of your limbs are performing equally.”
Be warned that I may change this plan. I am currently thinking about hiring a personal trainer. I went to a free session and enjoyed the workout, but had some concerns that I am now addressing with the trainer. My main reason for being interested in a trainer is to take the step up to the next level–body building competitions. Everyone I talk to around here who is competing tells me that a trainer is essential for shaping the muscles correctly and I believe in listening to people who are successful in a field to recreate what they have done. Stay tuned for more.
Tomorrow I begin my Chris Aceto nutritional plan. I will be starting out on a high carb day tomorrow just because I have had my carbs low for so long that I think I might need to recharge.
Accountability Log:
| Week Begins 4/6/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | HC | LC | LC | LC | HC | 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 * | 264 oz | 264 oz | 264 oz | 264 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 | 2271 | 2819 | 2219 | 2275 | 2219 | 2712 | |
| Ratios (C/P/F) | 15/55/30 | 15/55/30 | 15/55/30 | 15/55/30 | 14/56/30 | 15/55/30 | |
| Total Completed | 15 | 15 | 15 | 15 | 15 | 15 | |
| Total Possible | 15 | 15 | 15 | 15 | 15 | 15 | |
| Mission 2 Total Complete | 919 | 934 | 949 | 964 | 979 | 994 | 994 |
| Mission 2 Total Possible | 945 | 960 | 975 | 990 | 1005 | 1020 | 1020 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 69 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 69: April 11, 2008 | |||
| 3:30 a.m. | Meal 1: Protein shake with 1/2 portion oatmeal, and 1/2 portion yogurt and Udo's Oil | ||
| 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, 1/2 portion oatmeal, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Chicken breast, large salad and 3 glasses of water | ||
| 9:30 a.m. | Meal 3: Tuna, large salad and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Tuna, large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Chicken breast, large salad and 3 glasses of water | ||
| 4:00 p.m. | Workout: Cardio Steady State 30 minutes | ||
| 6:30 p.m. | Meal 6: Lean beef, large salad, 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Friday, 4/11/2008 | D4 | Start: 4:00 a.m. End: 5:02 a.m. | |||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
| Chin up | (25) 6 | 1 | (20) 6 | 1 | (30) 10 |
| Barbell shoulder press | 150 x 6 | 185 x 1 | 160 x 6 | 195 x 1 | 135 x 10 |
| DB bench press | 85 x 6 | 85 x 6 | |||
| Wide-grip cable seated row | 200 x 6 | 200 x 6 | |||
| Lower-body Russian Twist | 20 | 20 | |||
Thought for the Day:
There is never a reason to recreate the wheel. It is always best to find someone who has done what you want to do and talk to them. Find out what steps they took and then simply copy them. That's how success can be recreated.
Until tomorrow…GET BACK TO LIFTING!
