(NOTE: Due to internet problems, the posting of this entry was delayed.)
It was a pretty routine day today. We are in the process of rolling out new servers and that is time consuming and tiring. The workouts help with all of it and they keep me focused.
I had a great workout today. Deadlifts are still my absolute favorite exercise. They make you feel so powerful. It is amazing how much weight a human is capable of lifting off the ground with training. It never ceases to amaze me.
I have been thinking over alot of different issues and strategizing for maximum fat loss. I'm spending the next couple of weeks just really pouring over my records, past and future, to figure out exactly how to maximize my fat loss and LBM gains.
I decided to hire the personal trainer and will have my first workout on Monday. I am looking forward to that. He will be able to help me strategize and he will push me harder than I already push myself.
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 | 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 | 3000 | 3000 | 3000 | 3000 | 3000 | 3000 | 3000 |
| Cals | 2975 | 2988 | 3012 | 3025 | 2979 | ||
| Ratios (C/P/F) | 10/58/32 | 9/61/30 | 10/62/28 | 60/30/10 | 10/60/30 | ||
| 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 | 15 | ||
| Total Possible | 15 | 15 | 15 | 15 | 15 | ||
| Mission 2 Total Complete | 1024 | 1039 | 1054 | 1069 | 1084 | 1084 | 1084 |
| Mission 2 Total Possible | 1050 | 1065 | 1080 | 1095 | 1110 | 1110 | 1110 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 75 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 75: April 17, 2008 | |||
| 3:30 a.m. | Meal 1: Protein shake with 1/2 portion of oatmeal | ||
| 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 of oatmeal, 1/2 banana, BCAAs, glutamine | ||
| 6:30 a.m. | Meal 2: Chicken breast, large salad and 3 glasses of water | ||
| 9:30 a.m. | Meal 3: Chicken breast, large salad and 3 glasses of water | ||
| 12:30 p.m. | Meal 4: Chicken breast, large salad and 3 glasses of water | ||
| 3:30 p.m. | Meal 5: Chicken breast, large salad and 3 glasses of water | ||
| 4:30 p.m. | Workout: PACE Cardio – Treadmill 24 minutes | ||
| 6:30 p.m. | Meal 6: 2 chicken breasts, 2 cups of green beans, large salad, 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout Log:
| Thursday, 4/17/2008 | C4 | Start: 4:00 a.m. End: 5:02 a.m. | ||||
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 |
| Deadlift | 295 x 6 | 365 x 1 | 310 x 6 | 380 x 1 | 250 x 10 | 230 x 15 |
| Romanian Deadlift | 275 x 8 | 275 x 8 | 275 x 8 | |||
| Static lunge | 90 x 8 | 90 x 8 | 90 x 8 | |||
| Good morning | 150 x 11 | 150 x 11 | ||||
| Incline reverse crunch | 35 | 35 | ||||
These were personal bests yet again. The deadlifts are increasing at a rapid rate. Since I went back and worked on my form even more I've been able to hit some big numbers. The trainer asked how much I can deadlift one time and I said “380 pounds, but it seems to go up every week” and he responded “Damn! That's alot of weight! I wouldn't think you could lift that by looking at you.” You can't judge a book by its cover, right?
Thought for the Day:
Reflective time is when you get inside yourself and see yourself from the inside out.
Until tomorrow…GET BACK TO LIFTING!
