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You are here: Home / Fitness / Mission 2, Day 76: Excitement builds

Mission 2, Day 76: Excitement builds

April 19, 2008 By Michael Mahony, ISSA CPT Leave a Comment

(NOTE:  Due to problems with my internet connection this post is being posted late.)

I woke up today very excited.  It was to be my last wave loading workout.  It is also my last workout on my own.  After this I will be taking my lead from my personal trainer.  It is very exciting.

At the same time, I'm also excited because tomorrow is the day  I get to go to the body building competition (as a spectator).  Jay Cutler is guest posing and I plan to take alot of pictures (which I will post on this blog).

The servers all rolled out perfectly last night.  We had no problems at all.  It was a pretty amazing roll out.

I started reviewing my nutrition logs tonight.  I see alot of adjustments I can make to maximize my fat loss, especially with the timing of my meals.  Look for changes starting soon.

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 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 3002  
Ratios (C/P/F) 10/58/32 9/61/30 10/62/28 60/30/10 10/60/30 12/60/28  
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 15  
Total Possible 15 15 15 15 15 15  
Mission 2 Total Complete 1024 1039 1054 1069 1084 1099 1099
Mission 2 Total Possible 1050 1065 1080 1095 1110 1125 1125
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

  Mission 2:  Day 76 of 100    
  Meal/Training Plan:  Real-time accountability    
  Day 76: April 18, 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 – Elliptical 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:

Friday, 4/18/2008 D4 Start: 4:05 a.m. End: 5:10 a.m.
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Chin up (15) 6 1 (10) 6 1 (30) 10
Barbell shoulder press 160 x 6 195 x 1 165 x 6 200 x 1 140 x 10
DB bench press 85 x 7 85 x 7      
Wide-grip cable seated row 200 x 7 200 x 7      
Lower-body Russian Twist 30 30      

Thought for the Day:

Simplicity leads to success.

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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