Today was a great workout day, but not a great day at work (more in a minute).
I am still immersed in this current nutrition plan and I feel like it has really stoked the fat burning fires in my body. I've dropped 2% body fat since the start of the plan and it just keeps dropping off daily. I have people recognizing that I'm looking thinner yet they recognize that I have not really lost weight (and that's really my goal–stay the same but lose the fat). It is exciting to see the results and even more exciting that those close to me are noticing it as well.
At work today I have an employee who is currently on probation for a variety of issues. I confronted him about one of those issues happening again and he completely denied it. I had found out that he was working off the clock (illegal), but he denied it. I had my Network Administrator do some research and discovered that we could prove he was working at the time he claimed he wasn't. Thus, he lied to me and will be terminated from his job on Monday. It is a sad thing because I don't like that I was lied to. I have no problem letting someone go for dishonesty, but I really hate that he lied to me.
The strength training workout was awesome today. I like days like today because I can focus on my form and the mind-muscle connection. It was not even as crowded as usual at the gym (yes, there are other crazy people like me working out at 4 a.m.). This was a nice change as it gave me some time to review my workout. When I say “review” I am meaning that I was going over the quality of my form as I was doing the exercises. Sometimes you get a weight to the point that it is actually too heavy and you force your way through. This is not the desired response at all. Thus, I did a mental checklist and corrected any possible issues.
Accountability Log:
| Week Begins 4/27/2008 | |||||||
| 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 | 264 oz | 240 oz | 264 oz | 264 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) | 10/70/20 | 10/70/20 | 30/50/20 | 10/70/20 | 10/70/20 | ||
| 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 | 1234 | 1249 | 1264 | 1279 | 1294 | 1294 | 1294 |
| Mission 2 Total Possible | 1260 | 1275 | 1290 | 1305 | 1320 | 1320 | 1320 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
Workout Log:
| Thursday,May 1, 2008 | Start: 4:05 a.m. End: 5:00 a.m. | ||
| Exercise | Set 1 | Set 2 | Set 3 |
| Squat | 290 x 5 | 290 x 5 | 290 x 5 |
| Bench Press | 160 x 5 | 160 x 5 | 160 x 5 |
| Deadlift | 320 x 5 | ||
Thought for the Day:
Life is about having fun. You can do anything you want, but if you are not having fun, why bother? Go out and have some fun!
Until tomorrow…GET BACK TO LIFTING!
