I've been writing a blog for the past 20 days. Each day I post my stats and photos. It is a reminder for me that I must be accountable for my actions every day. I got the idea from here (http://12weekphysique.blogspot.com/).

Whilst I have been very consistent with my training, my diet has not been consistent at all. While I've never reverted to junk-food, my weekend eating habits were less than perfect and saw my progress slow.

I will continue posting to my blog, but to increase accountability I am also going to duplicate the posts here. Hopefully a wider audience will help with the motivation to keep going.

I call this my "Mission 1" which is basically a challenge to myself to stay committed, accountable and consistent for a period of 84 days (12 weeks). I'm currently on day 20. If you are interested in seeing the previous 19 days and other info on my blog it is available here (http://blog1.aussiebodybuilder.com).


DAY 20

As I will not be able to train on Sunday I will be doing tomorrow's workout today. This will probably happen a few times over the next few weeks, leading up to Christmas, due to commitments that I cannot avoid. These include Christmas functions, kids school concerts etc. I will do my best not to miss any workouts. Meals will follow the plan as closely as possible.

Training
Round 2 - Phase 2 - Day 19 (Day Off)

Daily Stats
Weight: 100.2 kg
Bodyfat: 32%
LBM: 68.1kg
FM: 32.1kg

http://blog1.aussiebodybuilder.com/assets/day20-fsb.jpg

http://blog1.aussiebodybuilder.com/assets/day20.jpg

Weight still sitting at just over the 100kg mark. I hope it drops a bit soon.

Tomorrow is a day out with the guys from RapidBodz for their Christmas party. I hope this doesn’t undo too much work. I’ve been very consistent and don’t want to break the momentum now. We are visiting wineries (as far as I know). I won’t be doing any drinking though. This would be disasterous for me as all willpower goes out the door when I’ve had a couple of drinks. Hopefully lunch will be something healthy. These guys all train hard so good food should be the order of the day :)

Didn’t get my usual sleep-in this morning. With a couple of things going on today I had to get up and have breakfast fairly early so I could get to the gym when it opened at 8am. Muscle rounds sees me doing legs. 4 rounds of 6×4 today. It is surprisingly difficult. You do 6 sets of 4 reps with 10 seconds between sets, once you’ve done 6 sets you rest for 1 minute and go again. Doing this 4 times on a leg press and my legs are like jelly. You don’t have to go overboard on the weight, I manage to do some good work with 100kg (220lbs).

Training
Round 2 - Phase 3 - Day 20 (Muscle Rounds)

Daily Stats
Weight: 100.4 kg
Bodyfat: 33%
LBM: 67.3kg
FM: 33.1kg

http://blog1.aussiebodybuilder.com/assets/day21-fsb.jpg

http://blog1.aussiebodybuilder.com/assets/day21.jpg

Weight dropped dramatically at this morning’s weigh-in. This puts me at a 0.8 kg loss for the week and a total of 4.2 kg over the three weeks of this mission. I’m pretty happy about that!

No doubt it will be all back on again. Today’s bus trip to the wineries saw me eat more than usual. I only had a couple of beers though (and a few wine tastings). I’ll have to be extra good for the next week to ensure this doesn’t have a lasting effect.

Training
Round 2 - Phase 3 - Day 21 (Muscle Rounds)

Daily Stats
Weight: 99.4 kg
Bodyfat: 33%
LBM: 66.6kg
FM: 32.8kg

http://blog1.aussiebodybuilder.com/assets/day22-fsb.jpg
http://blog1.aussiebodybuilder.com/assets/day22.jpg

Wow! You've made some serious progress in such a short time. Keep it up :tu:.

welcome back groomy

Wow! You've made some serious progress in such a short time. Keep it up :tu:.

Thanks J_W! It's pretty amazing what a little consistency will do.

welcome back groomy

Hey PD! I've been around, just not posting much. Thought it was time to get involved again.

Cheers,
Mike

As expected weight is up today. Hopefully this will be mostly water weight and will settle down over the next couple of days.

Decided to go back to some heavy training to see if my shoulder would hold out. Although I'm a little tentative it was pretty good. Not quite back to full strength yet, but it's getting close. I reckon another couple of weeks and it will be back to normal.

Training this week will be a little out as I have a few prior commitments to attend to.

Training
Chest (Decided to go back to an old split)

Incline DB Press 6 x 6 Maxing out at 40kg (88lb) dumbbells
Decline BB Press 3 x 6 Maxing out at 100kg (220lb)
Incline DB Flyes 3 x 8 Maxing out at 17.5kg (38.5lb) dumbbells
Cable Flyes 2 x 12 Maxing out at 30kg (66lb)

Daily Stats
Weight: 101.8 kg
Bodyfat: 31%
LBM: 70.2kg
FM: 31.6kg

http://blog1.aussiebodybuilder.com/assets/day23-fsb.jpg

http://blog1.aussiebodybuilder.com/assets/day23.jpg

Training this week will be a little out as I have a few prior commitments to attend to. With my shoulder improving I’m now going back to 4 or 5 day split and back into the heavy weights. I’m missing doing the big lifts.

Diet is going well. I’m going to do moderate carbs on lifting days and lower carbs on non-lifting days.

Training
Biceps/Triceps

Daily Stats
Weight: 100.8 kg
Bodyfat: 32%
LBM: 68.5kg
FM: 32.3kg

http://blog1.aussiebodybuilder.com/assets/day24-fsb.jpg

http://blog1.aussiebodybuilder.com/assets/day24.jpg

New set of scales used today, this is the reason for the sudden decrease in weight.

No training today as it was my daughter's end of year school concert. It is her final year of primary school and she won the Christianity Award. We were (and are) so proud of her.

Training
None

Daily Stats
Weight: 97.8 kg
Bodyfat: 28.3%
LBM: 70.1kg
FM: 27.7kg

http://blog1.aussiebodybuilder.com/assets/day25-fsb.jpg

http://blog1.aussiebodybuilder.com/assets/day25.jpg

Trained in another gym tonight as I was away for work.

Training
Shoulders/Legs

Daily Stats
Weight: 97.9 kg
Bodyfat: 28.3%
LBM: 70.2kg
FM: 27.7kg

http://blog1.aussiebodybuilder.com/assets/day26-fsb.jpg

http://blog1.aussiebodybuilder.com/assets/day26.jpg