Today there was no lifting. I am very sore from the new workouts I've been doing. It is amazing how you can work really hard and your body just adapts, but as soon as you change up the workout your body goes back to being sore. I love the DOMs feeling!
I broke down and ordered a Quad Blaster just now. Adam Waters: RTP Blog 2.0 has previously discussed the use of this device in his article Day 505: M4 Training Day II – Lower Body. I need to up the intensity of my leg training to gain some serious size and figure that this device is just the thing.
Did alot more planning for M3 today. I think it is going to be a blockbuster of a mission. My plan is to split the mission into two parts, each consisting of 1 prep day and 7 weeks of mission followed by another single prep day and 7 more weeks of the mission for a total of 100 days again. I will explain more on Day 100 of M2. I will layout all my goals for M3 at that time.
I must say that I'm a little disappointed at myself for not getting some of my goals accomplished in M2. I never got to the bulk because I didn't feel the fat percentage was low enough. I didn't hit my LBM number. The eBook and website have not been launched (but they are both close). I did not do the bi-weekly video podcast or the weekly audio podcast (see M3 plans for more on how I plan to accomplish this in the future). I hit my squat number, but not my deadlift number. My planning for M3 will include some 1 rep max numbers as well.
I will be revealing my secret nutritional plan on Day 99 (just 2 more days) of M2. Be sure to tune in for that. Tomorrow (Saturday) will see the second installment of the Total Immersion podcast series. I will discuss Total Immersion-The Training and will hopefully give you some insight into what I think about training.
One exciting thing is that I paid for my personal trainer certification training program today, so that certification process has begun. Now I have another powerful reason why I need to complete this transformation–nobody will hire a trainer that is out of shape. At the same time, I think I will have alot of success once I finish my transformation because I will prove to others that if I can do it, so can they.
I am really looking forward to finishing the next 3 weeks of Upside Down Training. If the 29 week program from Vince Del Monte is as intense as UDT I am in for some serious gains. I've even taken a look at what is coming up so that I can adjust my nutrition accordingly. You'll understand more when I reveal my plans for M3.
One thing I intend to do is hit the blogs of every Shredder Council member daily and to hit half the Shreddersphere members every other day and the other half every other day. I just don't have time to visit everyone each day, but I want to show my support.
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 | 240 oz | 240 oz | 240 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 | 10/70/20 | 10/70/20 | 10/70/20 | 30/50/20 | |
| Target Ratios (C/P/F) | 10/60/30 | 10/60/30 | 1 | 1 | 10/60/30 | 10/60/30 | 10/60/30 |
| Total Completed | 15 | 15 | 15 | 15 | 15 | 15 | |
| Total Possible | 15 | 15 | 15 | 15 | 15 | 15 | |
| Mission 2 Total Complete | 1339 | 1354 | 1369 | 1384 | 1399 | 1414 | 1414 |
| Mission 2 Total Possible | 1365 | 1380 | 1395 | 1410 | 1425 | 1440 | 1440 |
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
Workout Log:
PACE Cardio for 24 minutes on elipptical.
Thought for the Day:
Your training is only as good as your last workout, so make every single workout count.
Question of the Day:
What one goal, if achieved, would change your life right away? Answer by commenting this post.
Until tomorrow…GET BACK TO LIFTING!
