M3:D19 The Storm is About to Begin



What's on my mind today?

Today my final body weight circuit of the Upside Down Training. I have figured out a few ways to up the intensity and I've been using those on this week's body weight circuits.  It really works to get the heart rate up and you get a nice set of DOMs the next day.

I am really excited to do my measurements for my bulk phase tomorrow.  I will not be posting any stats for the entire Phase 2 of M3.  I feel like building a little suspense again.

I have finished reading Muscle Revolution by Chad Waterbury.  This book is a must-read for anyone serious about putting on any amount of muscle.  He starts out the book with some specific examples from his own clients from a senior citizen center.  I mention this because I can hear some of you sighing and saying "I'm too old for that" but you really are not.  I strongly recommend you head over to http://www.chadwaterbury.com and pick yourself up a copy of Muscle Revolution.  

Today was a reflective day.  I have noticed a change in myself at this point.  I have continued to read up on bulking, but I have not been the slightest bit tempted to change my plans.  This is something I normally would be tempted to do, but this time I'm seeing the flexibility in my own plan.  I think that the ability to make very clear and concise adjustments and having that ability built into the plan has given me a high level of confidence.  Some people call it a contingency plan, but I call it planned alterations.  What's cool is that there are triggers for each alteration.  

Stay tuned to this blog for how this entire plan works.   


Week Begins 5/25/2008
  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 * AM N/A N/A AM N/A AM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 240 oz 264 oz 264 oz 264 oz 240 oz 264 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 3400 3400 3000 2400 2700 3400 3800
Cals 3309 3295 2980 2340 2626 3300 3720
Ratios (C/P/F) 30/50/20 30/50/20 20/60/20 10/70/20 10/70/20 30/50/20 40/40/20
Target Ratios (C/P/F) 30/50/20 30/50/20 20/60/20 10/70/20 10/70/20 30/50/20 40/40/20
Total Completed 15 15 15 15 15 15 15
Total Possible 15 15 15 15 15 15 15
Mission 2 Total Complete 120 135 150 165 180 195 210
Mission 2 Total Possible 120 135 150 165 180 195 210
* = Counts towards total
Success!
Failed
Not Counted!
 
Find out what I'm doing to my body!

Today was a body weight circuit.  Not alot to report.  I did 4 circuits and was pretty winded. 
 
Exercise the brain with the Thought of the Day!

Understanding the origins of bodybuilding is important for those of us trying to build our bodies.
 
Get a discussion started by answering the question!

What is the origin of "bench press to the neck"?  Comment this post to answer the question.
 
 
 

Mission 1, Day 19: Motivation

Until tomorrow...GET BACK TO LIFTING!

Posted by Michael Mahony at 5/31/2008 8:38 PM
Categories: Weightlifting Logs, Nutrition, Old Missions
 
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  • 6/1/2008 11:24 AM Lynda wrote:
    Hey Michael,
    Good blog as always. I did take your advice today and went to Chad Waterbury´s site and bought the 10/10 ebook and am printing it out right now. The other one has to be sent, so have time to think about it after I read this one. Hope it will teach me something about muscles, cause would love to have more. Keep up the good work, and thanx for all your help!
    Lynda
    Reply to this
  • 6/1/2008 3:38 PM Debbie wrote:
    Michael, checking in to see how you're doing and can see you're doing great.
    Reply to this
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