Today was my first day using the No Nonsense Muscle Building program from Vince Del Monte. It was a lower body and abdominals workout and I have not done just my lower body in a long time. This workout was only an hour long and it was intense. My calves were burning after being worked so hard! My abs felt like they were going to rip apart. I am now setting aside FYA for the time being just to see what results I get from this program's abdominal exercises.
I did end up letting my employee go today. I will not go into detail, but suffice to say that I am comfortable with the decision. The new person is coming on like gangbusters already and that's an awesome thing to see.
I did alot of thinking about the future today. I'm not sure why I was in such a reflective mood. I also picked up a new headset with a microphone so that I can finally record my podcast.
I will let you know my “deep” thoughts once I've processed them. I've been reading The 7 Habits of Highly Successful People by Stephen R. Covey and I think that's gotten me thinking. I've spent alot of time in my journal lately (my handwritten one). That, too, is getting me to think.
Accountability Log:
| Week Begins 5/4/2008 | |||||||
| 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 | N/A | LIFT |
| Cardio * | N/A | N/A | PM | AM | PM | AM | AM |
| Abs * | N/A | NNMB | NNMB | N/A | NNMB | N/A | NNMB |
| Water * | 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) | 30/50/20 | 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 | |||||
| Total Possible | 15 | 15 | |||||
| Mission 2 Total Complete | 1339 | 1354 | 1354 | 1354 | 1354 | 1354 | 1354 |
| Mission 2 Total Possible | 1365 | 1380 | 1380 | 1380 | 1380 | 1380 | 1380 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Plan:
Workout Log:
| Monday, 5/5/2008 | Lower Body and Abs | Start: 4:30 a.m. End 5:30 a.m. | |||
| Exercise | Set 1 | Set 2 | Set 3 | Rest | Reps |
| Seated Calf Raise | 135 x 12 | 135 x 12 | 135 x 12 | 60 | 15 |
| Standing Calf Raise | 225 x 12 | 225 x 12 | 225 x 12 | 60 | 15 |
| Supine Calf Raise | 225 x 12 | 225 x 12 | 225 x 12 | 60 | 15 |
| Standing Hamstring Curl | 90 x 14 | 90 x 13 | 90 x 13 | 60 | 15 |
| Single Leg Leg Extension | 80 x 14 | 80 x 13 | 80 x 12 | 60 | 15 |
| Single Leg Hip Extension | 20 | 20 | 20 | 60 | 20 |
| One Leg Box Step Up | 20 | 60 | 20 | ||
| Back Extension | 15 | 15 | 60 | 15 | |
| Single Leg RDL with DB | 25 x 15 | 25 x 15 | 60 | 15 | |
| DB Bulgarian Split Squat | 35 x 8 | 35 x 8 | 60 | 8 | |
| Deadlift | 350 x 8 | 350 x 8 | 60 | 8 | |
| Air Bike Crunches | 15 | 15 | 60 | 15 | |
| Janda Sit Up | 10 | 10 | 60 | 15 | |
| Full Sit Up | 10 | 10 | 60 | 15 | |
| Lying Side Crunch | 15 | 15 | 60 | 15 | |
| Supine Double Leg Raise | 15 | 15 | 60 | 15 | |
| Alt. Toe Touch | 15 | 15 | 60 | 15 | |
| Hip Thrusts | 15 | 15 | 60 | 15 | |
Training Notes: The Single Leg Leg Extension, Single Leg Hip Extension, One Leg Box Step Up, Single Let RDL with DB and DB Bulgarian Split Squat are per leg (so when I have 90 x 14, that's for each leg, so I did that twice).
This was a pretty intense workout. Back extensions and RDL before the regular Deadlift added a new dimension to the workout.
Thought for the Day:
Change is a good thing when applied in the right way.
Question of the Day:
What do you need to change immediately? Comment this article with your answer.
Until tomorrow…GET BACK TO LIFTING!
