Wow!  I haven't felt this way in a very long time.  I did a massive workout on Monday where I obliterated my previous personal bests on my squats.  I am still very proud of my 335 pound squat and can't wait until this coming Monday to see what I can do the next time around.

Yesterday when I woke up I was very sore in my quads.  Today I am completely wasted.  My quads ache, my hammies are on fire, my glutes are sore in about 5 different spots and I can barely walk.  So how crazy am I that not only did that make me happy when I woke up, but I hit the gym and did HIIT on the elliptical?

I've been thinking alot about how you need to surround yourself with like-minded people to achieve success.  It permeates every aspect of life, but is especially true in a physique transformation.  Just looking at the Shredder Council, for instance, we were all drawn to Adam Waters because of his awesome physique transformation.  Initially that is what drew us together as a group.  As time wore on, we stuck together because we are like-minded.  I personally find it amazing how it has all worked out.

Accountability Log:

Week Begins 3/16/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	LC	LC	HC	LC	LC	LC	HC
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 *	265 oz	240 oz	288 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	2250	2700	2250	2250	2250	2700
Cals	2199	2241	2711	2299
Ratios (C/P/F)	34/44/22	35/44/21	37/43/20	32/45/23
Total Completed	15	15	15	15
Total Possible	15	15	15	15
Mission 2 Total Complete	637	652	667	682
Mission 2 Total Possible	645	660	675	690
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 46 of 100
	Meal/Training Plan:  Real-time accountability
	Day 46: March 19, 2008
3:30 a.m.	Meal 1:  Protein shake  with 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:  HIIT Cardio - 30 minutes
5:00 a.m.	Supplements: Protein shake, BCAAs, glutamine
6:30 a.m.	Meal 2:  Protein shake with banana and oatmeal, large salad and 3 glasses of water
9:30 a.m.	Meal 3:  Turkey breast, oatmeal, large salad  and 3 glasses of water
12:30 p.m.	Meal 4:  Turkey breast, 10 baby carrots, apple and large salad and 3 glasses of water
3:30 p.m.	Meal 5: Turkey breast, celery and large salad and 3 glasses of water
6:30 p.m.	Meal 6:  Lean beef, carrots, cucumber, mixed vegetables, 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:
	Elliptical HIIT	30 minutes (30/30)

No mercy!  To hell with the DOMs, I hit the elliptical and hard.  30 seconds at 260 steps per minute followed by 30 seconds at 200 steps per minute.  My heart rate was at 85% the entire time.  I was completely out of breath when I was finished.

Thought for the Day:

Motivation is about pushing yourself to the limit.  It is about pushing youself when you could easily make excuses.  It is about working out even though you are hit by a massive case of DOMs.  Like all the Nike commercials proclaim—JUST DO IT!  That's the thought for today.

Until tomorrow...GET BACK TO LIFTING!