Today was a great workout day, but not a great day at work (more in a minute).

I am still immersed in this current nutrition plan and I feel like it has really stoked the fat burning fires in my body.  I've dropped 2% body fat since the start of the plan and it just keeps dropping off daily.  I have people recognizing that I'm looking thinner yet they recognize that I have not really lost weight (and that's really my goal—stay the same but lose the fat).  It is exciting to see the results and even more exciting that those close to me are noticing it as well.

At work today I have an employee who is currently on probation for a variety of issues.  I confronted him about one of those issues happening again and he completely denied it.  I had found out that he was working off the clock (illegal), but he denied it.  I had my Network Administrator do some research and discovered that we could prove he was working at the time he claimed he wasn't.  Thus, he lied to me and will be terminated from his job on Monday.  It is a sad thing because I don't like that I was lied to.  I have no problem letting someone go for dishonesty, but I really hate that he lied to me.

The strength training workout was awesome today. I like days like today because I can focus on my form and the mind-muscle connection.  It was not even as crowded as usual at the gym (yes, there are other crazy people like me working out at 4 a.m.).  This was a nice change as it gave me some time to review my workout.  When I say "review" I am meaning that I was going over the quality of my form as I was doing the exercises. Sometimes you get a weight to the point that it is actually too heavy and you force your way through.  This is not the desired response at all.  Thus, I did a mental checklist and corrected any possible issues.

Accountability Log:

Week Begins 4/27/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	HC	LC	LC	LC	HC	LC	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	Lift	Lift	N/A
Cardio *	N/A	N/A	PM	AM	PM	N/A	AM
Abs *	N/A	FYA	FYA	N/A	FYA	FYA	N/A
Water *	264 oz	264 oz	240 oz	264 oz	264 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		3000	3000	3000	3000	3000	3000
Cals
Ratios (C/P/F)	10/70/20	10/70/20	30/50/20	10/70/20	10/70/20
Target Ratios (C/P/F)	10/60/30	10/60/30	10/60/30	60/30/10	10/60/30	10/60/30	10/60/30
Total Completed	15	15	15	15	15
Total Possible	15	15	15	15	15
Mission 2 Total Complete	1234	1249	1264	1279	1294	1294	1294
Mission 2 Total Possible	1260	1275	1290	1305	1320	1320	1320
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:



Workout Log:

Thursday,May 1, 2008	Start:  4:05 a.m. End: 5:00 a.m.
Exercise	Set 1	Set 2	Set 3
Squat	290 x 5	290 x 5	290 x 5
Bench Press	160 x 5	160 x 5	160 x 5
Deadlift	320 x 5

Thought for the Day:

Life is about having fun.  You can do anything you want, but if you are not having fun, why bother?  Go out and have some fun!

Until tomorrow...GET BACK TO LIFTING!