(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.
|Week Begins 4/13/2008|
|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.|
|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|
|Cals within 5% (+/-) *||Yes||Yes||Yes||Yes||Yes||Yes||Yes|
|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|
|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|
|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|
|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!