Today was the last day of lifting for the week.  What an intense week of lifting it has been.  As I think back, I cannot think of a week of lifting that has been as intense and strenuous as this one.  It has been one amazing week.  Things were accomplished that I believed were not possible.  I've been shredding hard and the nutritional element has been close to perfect this week.  What a powerful thing a reveal is!

I spent 3 hours in battle today.  I was helping a friend remove a virus from their computer called Vundo.  It is a particularly stubborn virus.  While it is classified as a medium threat, it basically renders the computer useless.  It took three different tools to remove the virus from the computer.  When I was done I felt like someone had beaten me in my traps.  It was then that it hit me—DOMs from the deadlift workout.  I always feel it in my traps.

Yes, what a week.  I am going to have a hard time beating this week next week, but I will do it.

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	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	2191
Ratios (C/P/F)	34/44/22	35/44/21	37/43/20	32/45/23	35/45/20	34/47/18
Total Completed	15	15	15	15	15	15
Total Possible	15	15	15	15	15	15
Mission 2 Total Complete	637	652	667	682	697	712
Mission 2 Total Possible	645	660	675	690	705	720
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 48 of 100
	Meal/Training Plan:  Real-time accountability
	Day 48: March 21, 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:  Lifting, FYA
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), curcumber,  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 breast, cucumber, brocolli, large salad and 3 glasses of water
8:30 p.m.	Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

Friday, 3/21/2008	D1	Start: 4:10 a.m. Finish: 5:09 a.m.
Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Chin up	(30) 6	1	(25) 6	1	(40) 10
Barbell shoulder press	140 x 6	175 x 1	150 x 6	185 x 1	125 x 10
DB bench press	85 x 6	85 x 6
Wide-grip cable seated row	165 x 6	165 x 6
Lower-body Russian Twist	20	20

What a workout!  It is a real trip to lift 185 pounds over my head.  There is something to be said for wave loading.  It really makes my body want to lift extra heavy and that's a great thing.

Thought for the Day:

When faced with your own failures, never give up. Push yourself to achieve success.  Remember that success doesn't happen overnight.  It is the result of a string of events that come together to bring you success.  Work hard and go for what you want.

Until tomorrow...GET BACK TO LIFTING!