I starting reading a book called "Reclaim Your Native Fitness" by Dr. Barry Sears.  He bases his entire book on a program called PACE©.  I have gotten through half the book and plan to do a review of it shortly.  I find his comments interesting and fairly compelling at this point.

Today was an awesome workout (see workout log below).  I am continuing to feel the DOMs from my Monday workout.  I can now see why, after several months of doing 2 workouts twice a week, the New Rules of Lifting program has changed up so that I have 4 workouts to do once a week.  I am going to need a week to recover from that Monday workout.  Today my chest DOMs set in as well.

I have a great podcast planned for Saturday release.  It should be fun.

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	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	2210
Ratios (C/P/F)	34/44/22	35/44/21	37/43/20	32/45/23	35/45/20
Total Completed	15	15	15	15	15
Total Possible	15	15	15	15	15
Mission 2 Total Complete	637	652	667	682	697
Mission 2 Total Possible	645	660	675	690	705
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 47 of 100
	Meal/Training Plan:  Real-time accountability
	Day 47: March 20, 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:  Chicken (6 oz), celery, apple and large salad and 3 glasses of water
3:30 p.m.	Meal 5: Chicken (6 oz), cucumber and large salad and 3 glasses of water
6:30 p.m.	Meal 6:  Chicken fajitas, cucumber, large salad and 3 glasses of water
8:30 p.m.	Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

Thursday, 3/20/2008	C1	Start:  3:45 a.m. Finish:  4:42 a.m.
Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
Deadlift	280 x 6	325 x 1	290 x 6	345 x 1	275 x 10	255 x 15
Romanian Deadlift	250 x 8	250 x 8	250 x 8
Static lunge	75 x 8	75 x 8	75 x 8
Good morning	155 x 10	155 x 10
Incline reverse crunch	25	25

I felt like a giant doing deadlifts greater than 300 pounds.  8 months ago I could barely get 100 pounds up off the ground and here I am doing 3 times that.  Determination is a huge factor  in a successful lifting program.  I am determined to hit my goals!

Thought for the Day:

When you think you have everything figured out, stop and think again.  Every decision we make has a lasting effect on the rest of our life.  Don't think you have it all figured out because that's when everything changes, forcing you to make new decisions that could steer you in the wrong direction.  Pay attention!

Until tomorrow...GET BACK TO LIFTING!