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You are here: Home / Fitness / Mission 2, Day 89: Stoking the flames

Mission 2, Day 89: Stoking the flames

May 2, 2008 By Michael Mahony, ISSA CPT Leave a Comment

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!

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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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