Today was my first day using the No Nonsense Muscle Building program from Vince Del Monte.  It was a lower body and abdominals workout and I have not done just my lower body in a long time.  This workout was only an hour long and it was intense.  My calves were burning after being worked so hard!  My abs felt like they were going to rip apart.  I am now setting aside FYA for the time being just to see what results I get from this program's abdominal exercises.

I did end up letting my employee go today.  I will not go into detail, but suffice to say that I am comfortable with the decision.  The new person is coming on like gangbusters already and that's an awesome thing to see.

I did alot of thinking about the future today. I'm not sure why I was in such a reflective mood.  I also picked up a new headset with a microphone so that I can finally record my podcast.

I will let you know my "deep" thoughts once I've processed them.  I've been reading The 7 Habits of Highly Successful People by Stephen R. Covey and I think that's gotten me thinking.  I've spent alot of time in my journal lately (my handwritten one).  That, too, is getting me to think.

Accountability Log:

Week Begins 5/4/2008
	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	N/A	LIFT
Cardio *	N/A	N/A	PM	AM	PM	AM	AM
Abs *	N/A	NNMB	NNMB	N/A	NNMB	N/A	NNMB
Water *	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)	30/50/20	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
Total Possible	15	15
Mission 2 Total Complete	1339	1354	1354	1354	1354	1354	1354
Mission 2 Total Possible	1365	1380	1380	1380	1380	1380	1380
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Plan:



Workout Log:

Monday, 5/5/2008	Lower Body and Abs		Start: 4:30 a.m. End 5:30 a.m.
Exercise	Set 1	Set 2	Set 3	Rest	Reps
Seated Calf Raise	135 x 12	135 x 12	135 x 12	60	15
Standing Calf Raise	225 x 12	225 x 12	225 x 12	60	15
Supine Calf Raise	225 x 12	225 x 12	225 x 12	60	15
Standing Hamstring Curl	90 x 14	90 x 13	90 x 13	60	15
Single Leg Leg Extension	80 x 14	80 x 13	80 x 12	60	15
Single Leg Hip Extension	20	20	20	60	20
One Leg Box Step Up	20			60	20
Back Extension	15	15		60	15
Single Leg RDL with DB	25 x 15	25 x 15		60	15
DB Bulgarian Split Squat	35 x 8	35 x 8		60	8
Deadlift	350 x 8	350 x 8		60	8
Air Bike Crunches	15	15		60	15
Janda Sit Up	10	10		60	15
Full Sit Up	10	10		60	15
Lying Side Crunch	15	15		60	15
Supine Double Leg Raise	15	15		60	15
Alt. Toe Touch	15	15		60	15
Hip Thrusts	15	15		60	15

Training Notes:  The Single Leg Leg Extension, Single Leg Hip Extension, One Leg Box Step Up, Single Let RDL with DB and DB Bulgarian Split Squat are per leg (so when I have 90 x 14, that's for each leg, so I did that twice).

This was a pretty intense workout.  Back extensions and RDL before the regular Deadlift added a new dimension to the workout.

Thought for the Day:

Change is a good thing when applied in the right way.

Question of the Day:

What do you need to change immediately?  Comment this article with your answer.

Until tomorrow...GET BACK TO LIFTING!