Today was a complete rest day.  The only thing I did was stretching and a shoulder stabilization program I just started.  The aim is to strengthen the rotator cuff to avoid injury in the future.  The stretching goal is obvious.

I want to clarify a few things going forward.  I will be posting a push up video every other week.  I am using the 100pushups.info workout program and just decided that if I want to make maximum progress I should not do a video each week.  It is a psychological thing for me.  I will be getting back into the podcasts starting tomorrow (look for a new one).  I will post a video podcast every 4 weeks, but that will not supercede the audio podcast at all.  The next topic for a podcast is going to be nutrition.  I am going to discuss what I've learned from Chris Aceto, Tom Venuto, Vince DelMonte and others.  The podcast will include a discussion of carb cycling, carb tapering and gradual carb reduction.  It should help all the shredders to get a bigger picture of the many methods of nutrition available.  It was fun to put together.

I spent the day continuing my reading in Your Best Year Ever.  I am ready to make some serious goals and those goals will help me make some serious progress. 

I am fired up for my workout tomorrow.  When I first started this workout series I feared this particular workout.  At this point I love it!  I love what the bent over rows have been doing for my back.  I'm ready to get cracking on my 4 x 12 workout tomorrow.  I am ready for more "No Mercy" workouts, that is for sure.

Accountability Log:

Week Begins 2/24/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	LC	LC	LC	HC	LC	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	PM	PM	AM	PM	PM	AM
Abs *	N/A	FYA	FYA	N/A	FYA	FYA	N/A
Water *	240 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	2250	2250	2250	2700	2250	2250	2250
Cals	2188
Ratios (C/P/F)	46/37/17
Total Completed	15
Total Possible	15
Mission 2 Total Complete	327
Mission 2 Total Possible	330
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 22 of 100
	Meal/Training Plan:  Real-time accountability
	Day 22: February 24, 2008
5:30 a.m.	Meal 1:  Protein shake  with banana and Udos and oatmeal and 3 glasses of water
5:30 a.m.	Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
6:00 a.m.	Workout:  Stretching/Shoulder Stability Program
7:00 a.m.	Supplements: Protein shake, BCAAs, glutamine
8:30 a.m.	Meal 2:  Chicken breast, oatmeal, large salad and 3 glasses of water
11:30 a.m.	Meal 3:  Chicken breast, brown rice, large salad, 10 baby carrots and 3 glasses of water
2:30 p.m.	Meal 4:  Chicken breast, brocolli and large salad and 3 glasses of water
5:30 p.m.	Meal 5: Steak (extra lean), corn and large salad and 3 glasses of water
8:30 p.m.	Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

	Workout Log:
	Stretching	20 minutes
	Shoulder Stabilization Program	20 minutes

Web 2.0:

On another note, we all know that Adam is in Florida and the event he is attending is being blogged about here.  If you haven't subscribed to Rich Schefren's newsletter I strongly recommend it.  He is definitely an expert on Web 2.0 and marketing in this age. 

Until tomorrow...GET BACK TO LIFTING!