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You are here: Home / Fitness / Mission 2, Day 75: Thinking it all through

Mission 2, Day 75: Thinking it all through

April 18, 2008 By Michael Mahony, ISSA CPT Leave a Comment

(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!

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Filed Under: Fitness, Old Blog Entries

About Michael Mahony, ISSA CPT

Mike is a passionate bodybuilder, NPC Competitor and ISSA Certified Personal Trainer who is always looking for ways to do things better. He also has a passion for correcting the misinformation that is prevalent in the bodybuilding and fitness industry today. Mike is currently working on his first eBook, Get Back to Lifting, which is scheduled to be released soon. He is also working on a second book, The Average Guy's Supplement Guide, that is scheduled to be released the end of 2016.

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