Today was a no-lifting day. I'm really wrestling with where to take my training. I am very comfortable with my nutrition this week and know I'm going to put up some good numbers. I can just feel it.
The trainer wants me to do a full body workout that involves alot of body weight exercises. This is not something I've been comfortable with in the past, but I'm doing my best to have an open mind. I want to burn off more fat. It is amazing, but I no longer have any flab under my arms or at the top of my chest. It pretty much all sits in my abdominal area (pretty typical of a male).
I feel like I might want to give the trainer a go for a trial period of say 6 weeks and see what results I get. Perhaps having someone pushing me harder than I push myself will give me even better results? Just the thought of what those kinds of workouts will be like is almost scary. I push myself extremely hard as it is, so a trainer pushing me even harder is quite something. I do know that during my initial free session he had me use the Smith Machine for the correct purpose–push ups and upside down rows. Yes, he placed the Smith Machine bar up high and had me get under it and do body weight rows (these are supposed to help with chin ups). I then immediately went to push ups on the bar (very slow tempo) followed by prisoner squats and then a plank held as long as I could. That was one circuit. I had to complete 3 of those. Next we did some squats with a pulley row. Those were killer, especially coming off of being sick. It was a very good workout overall and that's why I think I might just entertain the thought of working with the trainer.
Accountability Log:
| Week Begins 4/13/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | LC | LC | HC | LC | LC | 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 | N/A | PM | AM | PM | N/A | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 240 oz | 240 oz | 240 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 | 3000 | 3000 | 3000 | 3000 | 3000 | 3000 | 3000 |
| Cals | 2975 | 2988 | 3012 | 3025 | |||
| Ratios (C/P/F) | 10/58/32 | 9/61/30 | 10/62/28 | 60/30/10 | |||
| Target Ratios (C/P/F) | 10/60/30 | 10/60/30 | 10/60/30 | 60/30/10 | 10/60/30 | 10/60/30 | 10/60/30 |
| Total Completed | 15 | 15 | 15 | 15 | |||
| Total Possible | 15 | 15 | 15 | 15 | |||
| Mission 2 Total Complete | 1024 | 1039 | 1054 | 1069 | 1069 | 1069 | 1069 |
| Mission 2 Total Possible | 1050 | 1065 | 1080 | 1095 | 1095 | 1095 | 1095 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 74 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 74: April 16, 2008 | |||
| 3:30 a.m. | Meal 1: Protein shake with oatmeal, and yogurt | ||
| 3:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 4:00 a.m. | Workout: PACE cardio — bike — 24 minutes | ||
| 5:00 a.m. | Supplements: Protein shake, oatmeal, banana, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Chicken breast, brown rice, large salad and 3 glasses of water | ||
| 9:30 a.m. | Meal 3: Chicken breast, 2 slices whole wheat bread, large salad and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Chicken breast, oatmeal, large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Chicken breast, oatmeal, large salad and 3 glasses of water | ||
| 6:30 p.m. | Meal 6: 2 chicken breasts, 2 cups of snap peas, large salad, 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Workout Log: | |||
| PACE Bike | 24 minutes |
Thought for the Day:
The best way to get ahead of yourself is to plan ahead.
Until tomorrow…GET BACK TO LIFTING!
