Standing at the office all day – Back brace to remind of good posture.

Physical Training Comments: 1 hour blend of cardio and abs. Precore AMT, Max incline treadmill with 25lb dumbbells, High Intensity Interval running. Body weight ab routines.
Mental Training Comments: Although not mental per se. Wore a weight lifting back brace all day to constantly remind myself to reestablish good posture (chest up and out, shoulders back and down, abdominal core contracted, glute engaged) – a huge mental hurdle!

Real Time Accountability Log
RTP Muscle Transformation System
Mission 4
Brian Hildebrand
Day 31 11/18/09
Meal Comments: Spot on
Daily Picture Comments: Spot on
Blog Comments: Spot on
Daily Accountability Score: 10
Cumulative Accountability Score: 288
Cumulative Accountability Percentage Score: 93%
Daily Calorie Accuracy: 100%
Cumulative Accuracy to My Actual Calorie Plan 104%
Cumulative Accuracy to RTP Suggested Calorie Plan 98%

Personal Best on bench press – finally!!!!!

I have always struggled with that exercise.
Finally, a personal best

Cheers,
Brian

Real Time Accountability Log
RTP Muscle Transformation System
Mission 4
Brian Hildebrand
Day 30 11/17/09
Meal Comments: Spot on
Physical Training Comments: trained, focused even more on form, crucial for spinal stability, lightened weights: squat, leg curl, lunges. Personal Best on bench press – finally!!!!!
Mental Training Comments: Wrote out my Goal Card to keep in my pocket at all times.
Daily Picture Comments: Spot on
Blog Comments: Spot on
Daily Accountability Score: 10
Cumulative Accountability Score: 278
Cumulative Accountability Percentage Score: 93%
Daily Calorie Accuracy: 100%
Cumulative Calorie Accuracy: 96%

RTP 2009 Candy Cane Classic Group Accountability Shred

For fun and accountability inside the RTP Shreddersphere, I signed up for the RTP 2009 Candy Cane Classic Group Accountability Shred. Cheers to Donna for kicking this off!

Info about my day is at the bottom of this blog in my accountability log – a lot happened!

Purpose: Designed to run along side your current mission, it’s all for fun and to help us shred through the holidays – burning fat and building muscle.

Dates: Nov. 16 (Monday) – Dec. 31 (Thursday)
Athletes can join after Nov. 16. When you decide to join, snap those “before” pictures (front, back and 2 sides). These should be cropped and resized to 550 pixels.

Social Group: The social group can be found at the sphere. Join in and received on-going encouragement from other athletes along with any important updates. You do not have to belong to the social group to enter.


Photo Submission: Dec. 26 (Saturday) – Dec. 31 (Thursday)
Realizing that we’re all busy during the Holidays, there’s an extended period for submission. The cutoff date is Dec. 31.Pictures: Your Before & After Pictures
1) Your official Before Pictures – including front, back and 2 sides (these will be your Nov. 16 daily pictures or later if you’ve just joined the sphere)
2) Your official After Pictures – including front, back and 2 sides (these will be the pictures you want considered and can be taken and posted any time between Dec. 26 – Dec. 31).

Categories: There are 2 categories:
1) Level 1 – Transformation focusing on rapid fat loss and
2) Level 2 – Transformation focusing on lean muscle gain
An athlete will select the one category he/she wants to enter.

Prizes: Honor, prestige, and a firmer, fitter body. And to the hard-working winners, the coveted and highly sought after titles:
a) Mr. and Ms. Candy Cane (rapid fat loss program – Level 1)
b) Mr. and Ms. RTP C3 (muscle program – Level 2)
c) Additional prizes will be awarded to the 4 winners – currently undetermined

Judging: Keeping in the spirit of the shreddersphere, winners will be chosen based on the before and after pictures. Also, no CAPS, no blogging, no tanning, – just your pictures. Please stand tall and proud – no slouching – and include your feet.

 

NOTE 1: Back and side (2) pictures are Highly recommended and encouraged – the judges will appreciate it. Make it easier on your esteemed judges.

NOTE 2: Please upload your pictures into your photo album and use the “BB Code” to insert into this post. Please title your post with your name and the contest you are entering.
Fat loss contest: “Name – Level 1″
Muscle gained contest: “Name – Level 2″

NOTE 3: Pictures should be cropped and resized to 550 pixels. I recommend using the RTP Image Resizer & Rotator Tool created by Mike Groom and found at: the sphere

Programs: Using RTP Transformer-Level 1 and/or RPT Muscle-Level 2 is encouraged. But use whatever will get you to your goals! I’m all for including everyone, excluding no one. The more the merrier. Just take those before and after pictures. And the before pictures don’t have to be on Nov. 16. When you decide to join, just snap those photos.

I realize that Muscle isn’t out – if you prefer, use the strength phase of RTP Transformer-Level 1 program and switch over to Muscle when it’s released. Or if you have Muscle, go for it. Figuring out your own workouts? Join in!!

Ladies and Gentlemen, YOU could be the winner of
The 2009 RTP Candy Cane Classic
What a sweet way to ring in the New Year!

Real Time Accountability Log
RTP Muscle Transformation System
Mission 4
Brian Hildebrand
Day 29 11/16/09
Meal Comments: Spot on
Physical Training Comments: None I am resting. I am still DOMS in quads from the new stretching routine I did Saturday – amazing goodness considering I’ve been training for a month and still able to hit muscles in a new way. Standing all day at work was good and I hear that burns 20% more calories that I will compensate for slightly.
Mental Training Comments: Re-Read Tom’s BFFM Chapter 1 Goals. Took many notes – made a pile of “I” statements. Read about correcting my posture. I “feel” funny in my side pictures, but that is technically correct posture: chest up, shoulders down and back, glute butt tightened, abs contracted. I have to try really hard to make that posture – in time it will be easy. A bonus is the abs automatically straighten up with chest up, which abs/stomach poking out is a very bad thing for spine health.
Daily Picture Comments: Did front, back, sides for RTP 2009 Candy Cane Classic Group Accountability Shred.
Blog Comments: Spot on
Daily Accountability Score: 9
Cumulative Accountability Score: 268
Cumulative Accountability Percentage Score: 92%
Daily Calorie Accuracy: 104%
Cumulative Calorie Accuracy: 96%

Back issue diagnosis

Hi!
My local chiropractor assessed me yesterday.

I have slight scoliosis (spine off center left to right) from my right leg being about 1/4″ to short and possibly from leaning while sitting.
- I added an extra insert to my right shoe today to compensate – that felt good!

I have unevenly compressed disks from L1 down to S1 with almost no disk at S1. This is because disk L3 is about 1 inch to far forward causing excess radial bend in my spine.

Map of Spinal Column

I am not so confident in this chiropractor because I am spoiled by the success of another chiro my friend goes to that combines chiro and deep tissue massage into one comprehensive visit. My friend’s chiro is out of my health network, thus a super high deductible .

Information at hand, trying to make the plan.

Cheers!
Brian

Real Time Accountability Log
RTP Muscle Transformation System
Mission 4
Brian Hildebrand
Day 27 11/14/09
Meal Comments: Spot on
Physical Training Comments: went well. Lumbar area still hurts throughout day. Doing lunges instead of hyper/deadlifts
Mental Training Comments: Spot on
Daily Picture Comments: Spot on
Blog Comments: Spot on
Daily Accountability Score: 10
Cumulative Accountability Score: 251
Cumulative Accountability Percentage Score: 93%
Daily Calorie Accuracy: 85%
Cumulative Calorie Accuracy: 104%

Trained, Lunges, Extra Stretching, Chiropractor, Standing at my desk

Real Time Accountability Log
RTP Muscle Transformation System
Mission 4
Brian Hildebrand
Day 25 11/12/09
Meal Comments: Spot on
Physical Training Comments: Spot on, back still sore in lumbar area, spent a lot of extra time stretching. Substituted Lunges – KILLER!
Mental Training Comments: Found a Chiropractor in my insurance network. Redid my work desk so I could stand up all day.
Daily Picture Comments: Spot on
Blog Comments: Spot on
Daily Accountability Score: 10
Cumulative Accountability Score: 234
Cumulative Accountability Percentage Score: 94%
Daily Calorie Accuracy: 97%
Cumulative Calorie Accuracy: 105%

M4 day 21: Unique Rest Day Recovery Feeling

Hi,
Today’s rest day really felt like I was resting and recovering. I would have to say this is the first time I have ever felt this good on a rest day. A unique mental physical experience.

Time for week 4.
Cheers,
Build iT!
Brian

Real Time Accountability LogRTP Muscle Transformation System
Mission 4
Brian Hildebrand
Day 21 11/8/09
Meal Comments: Spot on
Physical Training Comments: rest day
Mental Training Comments: Spot on
Daily Picture Comments: Spot on
Blog Comments: Spot on
Daily Accountability Score: 10
Cumulative Accountability Score: 198
Cumulative Accountability Percentage Score: 94%
Daily Calorie Accuracy: 100%
Cumulative Calorie Accuracy: 106%

Friday night used to leave me hammered from alcohol, now it’s from exercise!

Went to the gym right away after work, grilled steak and chicken for my family (I had my stuff pre-made), then some friends came over. The house was a buzz with the kids having a good ole time.
My good ole time was 60 grams of Steel Cut Oats and some of that pre-measured and allocated steak.

Here is the kicker, I am totally hammered feeling like I drank a 6 pack. I drank one cheesy 64 calorie fake beer, but man no way in a million years does that one beer make me feel like I’ve drank a 6 pack.

Could it be I laid down some massive RTP Muscle training sessions in the past three days?

I think so! The main reason I’m so beat feeling is I choose to skip the non-Strength training rest days (I ditched the cardio) so I could do strength.
I have pushed the ragged edges of muscle recovery. I don’t plan on doing this again in the future.

Even with so-so muscle recovery, I STILL BEAT SOME PERSONAL BESTS TODAY!! IN THE GYM.

Cheers,
Horizontal time,
Brian

Real Time Accountability Log
RTP Muscle Transformation System
Mission 4
Brian Hildebrand
Day 19 11/6/09
Meal Comments: Meal 6 64 calorie beer and 3 smarties candies, over caloried me for the day, fortunately right after an intense training session.
Physical Training Comments: Spot on
Mental Training Comments: 3rd day in a row of strength training, my choice to compress Monday’s and Tuesday’s workout in the last half of this week leaves me totally drained.Daily Picture Comments: Spot on
Blog Comments: Spot on
Daily Accountability Score: 9
Cumulative Accountability Score: 179
Cumulative Accountability Percentage Score: 94%
Daily Calorie Accuracy: 105%
Cumulative Calorie Accuracy: 107%

Yep – “back” on track, after my back tried to derail me. Mission 4 day 18

All righty then!
I hated to go to the gym while my wife Terri was be left with putting the kids to bed, but man I needed the gym for the mental satisfaction of getting back on track.

I proved to myself I was back on track now for the second day in a row by knocking out a missed RTP Muscle Abdominal routine + plus a missed RTP Muscle strength routine.

I also came in under caloried today on purpose because I was not sure if I would make it to the gym – spare no doubt, my post-workout nutrition was spot on – Potatoes and Whey and later on some milk, some whey, and a touch of cocoa powder (very high NADA ORAC anti-oxidant values).

Cheers,
Good night,
Pray for good recovery, I want to get back on the 4AM wake-up, 5AM workout routine.

Peace Out Shredders.

Brian

Real Time Accountability Log
RTP Muscle Transformation System
Mission 4
Brian Hildebrand
Day 18 11/5/09
Meal Comments: Meal 6 Kept calories low all day since I was not sure I would be able to workout.Physical Training Comments: Spot on
Physical Training Comments: PM workout, 1 and 1/2 days worth. Two personal bests (incline bench press!), semi-tired though after long day.Daily Picture Comments: Spot on
Blog Comments: minimal – very tired
Daily Accountability Score: 10Cumulative Accountability Score: 170
Cumulative Accountability Percentage Score: 94%
Daily Calorie Accuracy: 86%
Cumulative Calorie Accuracy: 106%

5 AM workout and two days worth of training – Back Recovery well underway

Felt great to get back into the gym.
I choose to go in the mornings – I love it!
I am so happy I have quickly healed from last Sunday’s back issue – thank you God and fellow shredders I thanked in yesterday’s blog.

The toolkit I wrote about yesterday is working.

Time for sleep, I’m toast and ready for recovery.

p.s., I’m in next year’s MS150.

Brian
Bodybuilding Triathlete

Real Time Accountability Log
RTP Muscle Transformation System
Mission 4
Brian Hildebrand
Day 17 11/4/09
Meal Comments: Spot on
Physical Training Comments: 5 am, two days worth felt good.Mental Training Comments: Spot on
Daily Picture Comments: Spot on
Blog Comments: minimal – very tired
Daily Accountability Score: 10
Cumulative Accountability Score: 160
Cumulative Accountability Percentage Score: 94%
Daily Calorie Accuracy: 103%
Cumulative Calorie Accuracy: 107%

Fellow RTP Shredders and RTP Faculty fill my Toolbox – thank God. Mission 4 Day 16.

Thanks to Carlos DeJesus, Sharon Harris, Wendee, and my friend Jerry.

Between the four of these folks for helping me fill my “Toolbox”

TOOLBOX CONTENTS:

One Powerful Personal Affirmation (PPA) – PPA#3 statement addressing the need to give extra care to spinal health issue that very likely has existed my whole life.

Two RTP Muscle substitution exercises I can use to target lumbar back strength.

Several stretching routines from “Back in Shape” (Texas Back Institute’s book).

A real-life example of how to live healthily and strong for back health.

Focus on keeping my core muscles (upper/lower/side abdominals) contracted at all times for spinal stability.

Continue to focus on abdominal exercises, much like / very like, in RTP’s total body system.

Use the science of Chiropractor to align my spine.

Use Trigger Point Therapy Deep Tissue Massage (triggerpointbook.com)

One true God I am letting forge me into the image of Himself – through Christ all is good in Grace by the “thorn” in my back .

That is the toolbox.
Time to wield it.

Peace,
Your friend
Brian
Shred iT, Build iT!

Real Time Accountability Log
RTP Muscle Transformation System
Mission 4
Brian Hildebrand
Day 16 11/3/09
Meal Comments: Spot on
Physical Training Comments: decided to miss to rest back for another day
Mental Training Comments: Forming Back Lumbar PPA and “Toolbox”Daily Picture Comments: Spot on
Blog Comments: Spot on
Daily Accountability Score: 9
Cumulative Accountability Score: 150
Cumulative Accountability Percentage Score: 94%
Daily Calorie Accuracy: 92%
Cumulative Calorie Accuracy: 107%