I met my personal trainer at 5 a.m. and got started warming up on the treadmill. After a good 5 minute warm up, we got down to business. He knows my current goal is to lose fat, so he designed a workout plan that would do just that. He has modified my schedule as follows:
Monday – Fat burning workout assisted by trainer
Tuesday – Strength training (Mark Rippetoe method)
Wednesday – Cardio
Thursday – Strength training (Mark Rippetoe method)
Friday – Fat burning workout assisted by trainer
Saturday – Strength training (Mark Rippetoe method)/Cardio
Sunday – Cardio
The workout today was done in two cycles. They got my heart rate up high and I could feel the burn in my muscles as well. At times I was really out of breath and had to slow down. It was a pretty intense workout.
This was also the first day of my nutritional experiment. For those interested, it does not involve fasting, but I know that by the end of the experiment I will be even more disciplined with my nutrition than I already was. What I'm doing is extreme and not for everyone. At the same time, it is so simple. So far I feel good about it, but of course, it is the first day.
Accountability Log:
| Week Begins 4/20/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | HC | LC | LC | LC | HC | 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 * | 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 | |
| Cals | |||||||
| Ratios (C/P/F) | 10/60/30 | 10/63/27 | |||||
| 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 | |||||
| Total Possible | 15 | 15 | |||||
| Mission 2 Total Complete | 1129 | 1144 | 1144 | 1144 | 1144 | 1144 | 1144 |
| Mission 2 Total Possible | 1155 | 1170 | 1170 | 1170 | 1170 | 1170 | 1170 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
Workout Log:
| Monday, April 21, 2008 | |||
| Exercise | Set 1 | Set 2 | Set 3 |
| Static lunge with overhead press | 50 x 20 | 50 x 20 | 50 x 20 |
| Woodchop | 60 x 20 | 60 x 20 | 60 x 20 |
| Steps ups | 1 min per side | 1 min per side | 1 min per side |
| Dumbell clean | 35 x 12 | 35 x 12 | 35 x 12 |
| One arm dumbell row | 35 x 25 | 35 x 25 | 35 x 25 |
| Static lunge | 35 x 20 | 35 x 20 | 35 x 20 |
While you are used to seeing me post very high weights, this workout practically killed me. It is the kind of fat burning workouts I was doing in the early stages of the New Rules of Lifting. My heart rate was between 80 and 90% the entire time. Just when you think you are about to die, you are told to do step ups very fast or static lunges.
As discussed, I'm going to be doing Rippetoe's Strength routine as follows:
| Workout A | Workout B |
| Squats 3 x 5 |
Squats 3 x 5 |
| Bench Press 3 x 5 |
Press 3 x 5 |
| Deadlift 1 x 5 |
Power Clean 3 x 5 |
This means I will be doing 2 fat burning workouts and 3 strength training workouts each week. I will do cardio 3 days a week as well. I will continue to stick with the PACE cardio that I've been working on as it seems to help me keep my LBM numbers.
Thought for the Day:
When you are on the edge and you think you will die if you do one more rep, you likely have several more in you, so stop whining and just get it done!
Until tomorrow…GET BACK TO LIFTING!
