As I was reading through blogs today, I came upon a comment from Debbie on Mike Groom's blog.  It got me thinking and in the past few hours I've come to the conclusion that what I'm about to reveal (or not reveal) is going to really up my accountability.

Today is March 10, 2008.  Starting today I will be covered up in my pictures until April 1, 2008.  On April 1, 2008 I will have a special photo split to show you.  It will be a comparison of yesterday's picture (March 9, 2008) and the picture on April 1, 2008.  I guarantee you will be blown away by my progress in the next 3 weeks.  I am going into full shred mode.  21 days of good hard shredding followed by the big reveal.  I have come up with an idea for how I can handle my posing photos (they are too much fun to pass up), possibly passing on the front view shots.

Some of you may wonder how this is ratcheting up my accountability when I've said that I think the daily photos are the major accountability factor.  I still believe this to be true, but like a plateau in weight training, it is a great tool to use a reveal from time to time.  It is a tool for motivation.  I've promised (above) to make great progress in just 21 days.  Now I have to put up or shut up.  It will be extremely embarrassing if I fail to fulfill my promise.  Thus, my accountability is going to be sky high during this time period.  At the same time, I want to show what can be done in just 21 short days with a physique transformation.

Accountability Log:

Week Begins 3/9/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	LC	HC	LC	LC	LC	HC	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	N/A	N/A	N/A
Cardio *	N/A	PM	PM	AM	AM	AM	AM
Abs *	N/A	FYA	FYA	N/A	FYA	FYA	N/A
Water *	240 oz	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	2700	2250	2250	2250	2700	2250
Cals	2170	2721
Ratios (C/P/F)	35/39/26	35/40/25
Total Completed	15	15
Total Possible	15	15
Mission 2 Total Complete	532	547
Mission 2 Total Possible	540	555
* = Counts towards total
Success!
Failed
Not Counted!

NOTE:  There's a change to Thursday and Friday.  This Tuesday is my last workout of the series I've been doing.  I am supposed to take the rest of the week off from lifting and that's what I will do.  I then begin a program that involves a technique called "wave loading" (we will discuss this as I progress through those workouts).

New Podcast:

Check in for my podcast this week.  The topic this week is weight training techniques for fat loss.

Nutrition Log:

	Mission 2:  Day 37 of 100
	Meal/Training Plan:  Real-time accountability
	Day 37: March 10, 2008
3:30 a.m.	Meal 1:  Protein shake  with yougurt, banana and Udos and oatmeal and 3 glasses of water
3:30 a.m.	Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
4:00 a.m.	Workout:  Lifting, FYA
5:00 a.m.	Supplements: Protein shake, BCAAs, glutamine
6:30 a.m.	Meal 2:  Chicken (6 oz), oatmeal, large salad and 3 glasses of water
9:30 a.m.	Meal 3:  Chicken breast, large salad, oatmeal and 3 glasses of water
12:30 p.m.	Meal 4:  Chicken (6 oz), 2 cucumbers, apple and large salad and 3 glasses of water
3:30 p.m.	Meal 5: Chicken breast,2 cucumbers and large salad and 3 glasses of water
5:30 p.m.	Workout: Steady State Cardio 30 minutes
6:30 p.m.	Meal 6:  Chicken breast, cucumber, carrots,large salad and 3 glasses of water
8:30 p.m.	Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

Monday, 3/10/2008	A12	Start:  3:50 a.m. End: 4:55 a.m.
Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
BB Bent over row	155 x 8	155 x 8	155 x 8	155 x 8	155 x 8
BB Incline Bench Press	155 x 8	155 x 8	155 x 8	155 x 8	155 x 8
Lat pull down	210 x 8	210 x 8	210 x 8	210 x 8	210 x 7
Barbell push press	150 x 8	150 x 8	150 x 8	150 x 7	150 x 7
Dip	20	20	20	20	20
DB Clean	70 x 8	70 x 8	70 x 8	70 x 8	70 x 8
Swiss ball crunch	35	35	35

Today I ran 3 miles through my neighborhood for my steady state cardio.  It was a great change of pace from the gym.  I definitely found it more relaxing.

Today's workout was yet another awesome day of Personal Bests.  I managed a personal best in the BB Bent over row (for 8 reps), the BB Incline Bench Press, the Lat Pull Down (this one was killer), the Barbell push press (wow!  I was exhausted after this one.  Just a week or so ago I did 150 x 4 and today I did 150 x 8!)


The Big Reveal

April 1, 2008

Check out what can be done in 21 days!

Until tomorrow...GET BACK TO LIFTING!