Rest 4.5: Rest Begins and Goals Flow

I named the next 8 days "Rest 4.5" because it is a rest period that takes place between M4 and M5 (11/29/2008 thru 12/6/2008).  This will be an active rest period meaning that I will continue my cardio and my abdominal training.  I am merely letting my body rest from weight training.  The one exception is that tomorrow I will be doing a test workout to determine the rep ranges for the various exercises I will be using during M5. The concept that Carlos DeJesus has thrown my way is extremely scientific in that it asks you to figure out your own personal high and low repetition range for each exercise prior to beginning the program.  This insures that you are working at your optimal range for each workout.  The concept is simple:  (1) determine your 1 rep maximum; (2) rest 5 minutes; (3) do a set to complete failure with 80% of your 1 rep maximum; (4) add 15% to the number of repetitions you did in #3 and that becomes your high end of the range; (5) subtract 15% from the number of repetitions that you did in #3 and that becomes your low end of the range.  As an example, if you can do 200 lbs. on the bench press as  your 1 rep maximum, you would use 160 lbs. for your test set.  If you were able to complete 8 repetitions with 160 lbs. you would then use 9 for your high end and 7 as your low end, so for bench press you would aim to hit a minimum of 7 repetitions and when you were able to do 9 repetitions it would be time to add some weight and start over.  I love the concept and can't wait to see how things workout.

 

#	Goal
1	Add 10 lbs. of lean body mass
2	Increase biceps 0.5"
3	Increase thighs 1.0"
4	Increase calves 1.0"
5	Reduce abdominal area 2.0"
6	Increase chest 1.0"
7	Increase forearms 0.5"
8	Reduce body fat 1.0%
9	Average increase in strength across all exercises of 60%
10	Increase deadlifts to 390 lbs. x 10
11	Increase bench press to 220 lbs. x 8
12	Increase curls to 100 lbs. x 12
13	Increase squat to 300 lbs. x 10
14	Foam rolling entire body daily
15	100% accountability log compliance
16	Daily blog entry
17	Weekly video podcast
18	Cardio 5 times per week
19	1 mile time on treadmill down to 7:00
20	3 mile time on treadmill down to 25:00

The weight lifting program will be a High Intensity Training program that will run for 10 complete weeks.  It will have certain body part focuses on various weeks.  The aim is to spur growth in lagging body parts.  This is accomplished through some special supersets that are interspersed into the H.I.T. workouts.  I am dying to give this a try because supersets combined with H.I.T. is going to be incredibly intense to say the least!

M5 will end on Valentine's Day 2009.  My PRW for this mission is to be in the greatest shape of my life for my wife on Valentine's Day. 

Accountability During M5

As this is an accountability blog, I would expect my readers to hold me accountable for my goals and actions during M5 (and any other mission).  Your comments spur me on.  The knowledge that I must let you all know what I'm doing keeps me focused on the end result.  Thus, I need your help in holding me accountable.  Public accountability is just the kind of positive pressure I will need as I prepare to win my bodybuilding competition this coming summer.  I am expecting this positive pressure from my readers.

M31 Planning for Getting Big

Until tomorrow…GET BACK TO LIFTING!