This was the end of a very good week.  I came back strong after a 2 week layoff and the numbers were just fantastic.  Amazingly, this next week will be my last week of wave loading.  I will definintely return to this type of training in the future because it definitely got my strength revved up, but according to my plan, I need to be moving on to another series of workouts. 

After next week I will begin Vince DelMonte's No-Nonsense Muscle Building program.  This program is aimed at building maximum muscle.  The first four weeks are called UDT (Upside Down Training) and "the main goal of this phase is to dedicate at least four weeks to minimizing your personal muscle weaknesses, and ensuring that both sides of your limbs are performing equally." 

Be warned that I may change this plan.  I am currently thinking about hiring a personal trainer.  I went to a free session and enjoyed the workout, but had some concerns that I am now addressing with the trainer.  My main reason for being interested in a trainer is to take the step up to the next level—body building competitions.  Everyone I talk to around here who is competing tells me that a trainer is essential for shaping the muscles correctly and I believe in listening to people who are successful in a field to recreate what they have done.  Stay tuned for more.

Tomorrow I begin my Chris Aceto nutritional plan.  I will be starting out on a high carb day tomorrow just because I have had my carbs low for so long that I think I might need to recharge.

Accountability Log:

Week Begins 4/6/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	LC	HC	LC	LC	LC	HC	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 *	264 oz	264 oz	264 oz	264 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	2700	2250	2250	2250	2700	2250
Cals	2271	2819	2219	2275	2219	2712
Ratios (C/P/F)	15/55/30	15/55/30	15/55/30	15/55/30	14/56/30	15/55/30
Total Completed	15	15	15	15	15	15
Total Possible	15	15	15	15	15	15
Mission 2 Total Complete	919	934	949	964	979	994	994
Mission 2 Total Possible	945	960	975	990	1005	1020	1020
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 69 of 100
	Meal/Training Plan:  Real-time accountability
	Day 69: April 11, 2008
3:30 a.m.	Meal 1:  Protein shake with 1/2 portion oatmeal, and 1/2 portion yogurt and Udo's Oil
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, 1/2 portion oatmeal, BCAAs, glutamine
6:30 a.m.	Meal 2:  Chicken breast, large salad and 3 glasses of water
9:30 a.m.	Meal 3:  Tuna, large salad  and 3 glasses of water
12:30 p.m.	Meal 4:  Tuna, large salad and 3 glasses of water
3:30 p.m.	Meal 5: Chicken breast, large salad and 3 glasses of water
4:00 p.m.	Workout: Cardio Steady State 30 minutes
6:30 p.m.	Meal 6:  Lean beef, large salad,  3 glasses of water
8:30 p.m.	Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

Friday, 4/11/2008	D4	Start:  4:00 a.m. End: 5:02 a.m.
Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Chin up	(25) 6	1	(20) 6	1	(30) 10
Barbell shoulder press	150 x 6	185 x 1	160 x 6	195 x 1	135 x 10
DB bench press	85 x 6	85 x 6
Wide-grip cable seated row	200 x 6	200 x 6
Lower-body Russian Twist	20	20

Thought for the Day:

There is never a reason to recreate the wheel.  It is always best to find someone who has done what you want to do and talk to them.  Find out what steps they took and then simply copy them.  That's how success can be recreated.

Until tomorrow...GET BACK TO LIFTING!