The weather continues to be a bit unseasonably warm and without a smooth transition into the hot weather, the workouts have been tough. Another reason they are tough is because the workouts are now almost back to my pre arm and shoulder injury level of toughness. The only thing that I have not added back now is the planche push-up training. Although the workouts are tough, I am on a roll. I have genuinely enjoyed the challenge. I look forward, with every rep using the 30-lb dumbbells, to the time when they will, once again, be too light. I am already planning for those 50-lb dumbbells. LOL!  

Today was ab day and I worked them over! What also added to the ab workout challenge was the 555 extra push-ups completed prior to my hitting the main workout. Finally, I can look in the mirror and see the muscle mass starting to come back. My chest is progressing again as are my arms, back and shoulders. I pushed through a bit of soreness in the quads, glutes and hamstrings from yesterday's workout as well. Had anyone been watching me walk the first few laps of my 1-mile walk today, they would have thought I had a mild disability. LOL! Things got better by the end of the walk and I was genuinely surprised that my 3-mile run was under 20 minutes today. I actually finished in 19:45 (6:35 mile pace), which was very satisfactory considering my legs.

Tomorrow I hit another workout that I have completed since my arm and shoulder injury. It requires a lot of bar work in the weighted vest. If I can get through it tomorrow without incident, I will be ecstatic. The test exercise of the day will be the windshield wipers (There may be a video posted under my videos. If not, go to youtube and search them. They are great for the abs and obliques). The workout calls for a total of 3 sets of 10, 5 on each side per set. Of course, you all will know if I hit the workout! I will finish up with my 1-mile walk, run, and 6 minute Tabata cardio workout, this is now my standard Friday cardio. After that, I have to do the yard work, which has been put off because of errands with my parents and the inconsistently rainy weather. I feel that will be a good way to end the week and go into the intermittent fast. Hopefully, I can get a bit more fat off the back. I still have four weeks to go in the Summer Shred Challenge.

I am going to close by wishing you and yours a most wonderful Thursday and a great Friday and start to the Memorial Day Weekend and the "unofficial" beginning of summer. Hope everyone's summer abs are coming along nicely!

Here is what I did today:

• Stretching Regimen
  
• 3 x 75 Regular Push-ups
  
  
• 3 x 75 Inclined Push-ups
  
  
• 3 x 35 Triangle Push-ups
  
• 3 x 60 Reverse Crunches
  
• 3 x (2 x 30) Bicycle Crunches (30 each side)
  
• 3 x 60 Frog Sit-ups
  
• 3 x (2 x 30) Trunk Twisters (with 30-lb dumbbell)
  
• 3 x (2 x 30) Side Bends (with 30-lb dumbbell)
  
• CARDIO:
  
• 1-Mile Walk
  
• 3-Mile Run (19:45)
  
  

Diet Grade (Past 24 Hours): A

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout.
   
   

• Extra push-ups (3 x 75) regular and inclined push-ups and 3 x 35 Triangle push-ups completed today for a total of 555.
  
  
• I completed my nightly push-ups (3 x 75 with push-up bar) with the extra ab work (3 sets of Teagen Rose exercises without pull-up bar) last night and will begin again on Sunday night after sundown for the week (Monday and Wednesday nights are the other nights).
  
  
• Diet continues to be good with the high temperatures! The heat continues to kill my appetite, but I make sure that I eat really cleanly and enough when I eat.
  

It has been too hot and sleep has NOT been good again last night. My room is the only one in the house without air conditioning, which I would not use anyway (I would be congested forever), I did not let the room adequately cool off last night! I finally turned on a second fan and was able to get some sleep. However, I woke up TIRED at 6:00 this morning and went back to sleep until 7:00. I felt a bit better and even more so after the cup of coffee. I pushed through the morning routine and got ready for the leg workout. Today's workout, of the three workouts in my six-week workout cycle (each workout is completed twice), is mentally and perhaps physically the toughest, although it only contains two exercises. Those bleeping squat thrusts and quad squats. They never fail to burn the legs up! LOL! It also did not help that I raised the reps from 40 to 50 for each exercise. I threw on the 20-lb weighted vest and got them done. Getting through the pain and near exhaustion that comes from completing each set of the workout is what makes this a workout I love to hate. Anyway, I pushed through the stretches, and the leg workout and was sweating profusely BEFORE I even got outside for the cardio, also with the weighted vest. It is just that hot and humid today.

Outside I started on the 3-mile interval run with the rope jumping, traveling lunges, and the bounds. For my newer friends the sequence of the moves looks likes this:

1. Run 2 laps (.4 mile)
   
2. Stop and hit 1-minute of rope jumping
   
3. Walk to the start of the 40 yards for the traveling lunges and complete them.
   
4. Walk to the start of the 40 yard for the bounds and complete them.
   
5. Walk to complete the lap (.2 mile)
   
6. REPEAT four more times for 3-miles total
   
   

By the time I finished just the first three laps, I was drenched. I had to hang my weighted vest on my pull-up bar to dry. The thing was that I enjoyed every bit of the world's sweatiest leg workout. LOL! For whatever reason, today I felt accomplished. I know my legs felt like I did something to them!Although I don't record "official" times in my blog for the leg day interval run, I did manage to get everything done in 37 minutes today. Last week it took 45.

We are supposed to get some relief from the heat starting tomorrow. What is frightening is the system bringing the relief is the same one that spawned the tornadoes in Oklahoma City.  Anyway, hopefully we won't get weather that bad. I look forward to the slightly cooler weather and hope that I will be able to get the workouts in between the rain.

After the workout, I took mom and stepdad out. First my stepdad went to his appointment with the kidney doctor. He was really blunt with him about his fluid and food intake. We have been fussing with him for a while, but I guess it took the doctor to really make it sink in. His fluids have been even more restricted now and his medication has been increased. Unfortunately, his next appointment is in six-weeks instead of 2-3 months. His kidneys held fairly stable only losing a slight 1% of functioning over the past 2 months, probably due mostly to the bad diet and drinking too many sodas and other things. We will see what happens.

I stopped by the pharmacy and a few stores on the way home with them and now am getting this blog in. This heat has, once again, KILLED my appetite, but I forced myself to eat some really great beef stew that my mom made with some brown rice. Other than that, the diet, of course, has been great!

Well, I am not going to report much more since it is time for me to take out the dog! I have to post a picture of first thing I see in the mornings and often the last thing before going to bed. LOL! Mom and my stepdad enjoy the worrisome ball of fur, so I have to take good care of him. Tomorrow I will hit the ab workout and 3-mile run if the weather allows. Tonight I have some extra push-ups and ab work to do before bed.

Enjoy the rest of your Wednesday!

Here is what I did today:

• Stretching Regimen
  
  
• 3 x 50 Squat Thrusts (with 20-lb weighted vest)
  
  
• 3 x 50 Quad Squats (with 20-lb weighted vest)
  
  
• CARDIO:
  
  
• 3-Mile Interval Run (wearing 20-lb weighted vest with the following components mixed in after every .4 mile):
  
  
• 5 x 1.0 min Rope Jumping
  
  
• 5 x 40 yard Traveling Lunges
  
  
• 5 x 40 yard Bounds
  
  

Diet Grade (Past 24 Hours): A

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout.
   
   

• Extra push-ups (3 x 75) and ab exercises will be
  completed tonight with the push-up  bars, which have added a bit more
  rigor and burn the chest a bit more.
  
  
• Diet has been good thus far and VERY clean! Thanks to the heat! ">
  
  

Funny that I am FINALLY caught up for today. I had another bad night of sleep last night and did not get up until around 7:30 this morning. I have to admit that I did not eat as much meat protein on yesterday as I should have. For whatever reason, I just did not feel like eating any. I had a small piece of turkey and everything else consisted of beans, brown rices, green beans, sweet potatoes and a small piece of bread. When I woke up this morning, I knew I had not eaten enough. I felt a bit weak. I drink my morning coffee black, with a bit of ginger, cinnamon, and a tablespoon of coconut oil and have been doing so for while. This morning, I added some protein powder a bit of skim milk and that pepped me up! LOL!

I pushed through my morning routine, caught up with my e-mail and all of my friends' activity on here and hit the back and chest workout at noon! Although I have gained a LOT of strength back since starting my post arm and shoulder rehab workouts, I realized, starting with this cycle, how much more strength I have to recover. Before the injury, the 30-pound dumbbells felt like nothing! Now, they are heavy again! LOL! I can still move them around, but definitely not at my pre-injury rep levels. I suspect, however, that I will recover that strength soon. This made for a great back and chest workout. I used the 30-pound dumbbells in addition to the 20-pound weighted vest for all of my exercises today. I also did 555 extra push-ups as part of today's workout. They were, of course, different types. So by the time I went outside for the pull-ups to failure, walk, and 3-mile run things were feeling pretty good. In fact, today I struggled to get in the 36th pull-up. Arms, back, abs, were all burning pretty good. The run went well. I finished 3-miles today in 18:45 (6:15 mile pace) and am, overall, happy with today's workout!

Let us continue to be in prayer for our fellow citizens in Oklahoma City and for our nation and leaders, in general. I wish that you and yours all thrive, prosper and be in health. Have a great day.

Here is what I did today:

• Stretching Regimen
  
  
• 3 x 50 Weighted Push-ups (20-lb weighted vest)
  
  
• 3 x 50 Dips (20-lb weighted vest)
  
  
• 3 x 15 Good Mornings (30-lb dumbbells & 20-lb weighted vest)
  
  
• 3 x 15 Back Extensions (30-lb dumbell & 20-lb weighted vest)
  
• Extra Push-ups:
  
• 3 x 75 Inclined Push-ups
  
• 3 x 75 Regular Push-ups
  
  
• 3 x 35 Triangle Push-ups
  
  
• Pull-ups To Failure-36 (PR is 40)
  
  
• CARDIO:
  
  
• 1-Mile Walk
  
  
• 3-Mile Run (18:45)
  
  

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout
   
   

• Extra push-ups (3 x 75) and ab exercises completed last night.
  The extra push-ups were completed with the push-up
  bars, which have added a bit more rigor and burn the chest a bit more.
  
  
• Completed 455 extra push-ups during today's back and chest workout: 3 x 75 inclined push-ups; 3 x 75 regular push-ups; 3 x 35 Triangle push-ups.
  
• Diet has been very good today. Will make sure to stop eating at 7:30 tonight. I want to build on my momentum coming out of this weekend and get the back shredded!
  
  

After last night's late workout and meal, I wrote the blog and then went to bed. I had a GREAT night's sleep, needless to say! I got up, hit the morning routine and got ready for today's arm and shoulder workout. The weather has been interesting the past few days. Given that it is slightly above average right now in temperature, we have had showers and/or thunderstorms forecast for every day. Yesterday, it rained off and on and today the pattern continued. When I began my workout, I thought I would be able to get out there before the showers started for today. As I was completing my last set of exercises and stretches this morning, my room got very dark and the rain poured for about 15 minutes. After that, it slowed to a drizzle. I decided to get out there in the drizzle and hit my static curls, mixed cardio activities, walk and run. 

Almost immediately the rain picked up and became a steady, but tolerable shower. I decided to continue with the workout and actually enjoyed the rain as it was still rather warm outside and I am sure the rain coming down on me was mixed with sweat! LOL! I got in the 1-mile walk and began my 2-mile run. The rain began to taper off as I finished up the run and the sun came out during my cool down lap. My course was wet, but passable and I was happy with the 12:46 time (6:23 mile pace). For some reason the workout was enjoyable and felt very satisfied after having completed it. This was, after all, the second workout in less than 24 hours.

The two fasting days have given me some great insight into my eating behavior and I KNOW I can control any urges and cravings that might come my way. I feel sort of empowered. I have eaten a good post-workout meal and will probably have a piece of chicken breast and some veggies for dinner.

Tomorrow is back and chest day. All exercises will be completed wearing the 20-pound weighted vest. Reps have been raised by 10 from last cycle, so it should be another pretty challenging workout. It will end with pull-ups to failure, 1-mile walk and the first 3-mile run of the week.

I don't thank all of my friends on here enough for your support, encouragement and inspiration. As I mentioned in my morning fit status, I had to go through seven pages this morning to see all of your activity since right before I went to bed last night. There is something to the notion that folks who FULLY participate on here, get their workouts in and find a way to reach their goals. Thank you and KEEP UP THE HARD WORK!

The weather is changing again! LOL! The sun is gone and the clouds have come back. I guess it is time to brace for another shower! Everyone, have a great remainder of Monday and an outstanding Tuesday. Hang in there this week, a long weekend is on the way---amazingly, it is the "unofficial" first day of summer. Let's buckle down and get those bodies ready for summer! I took some "official" "unofficial" progress pics today. I need to keep better track of my progress during the last five weeks of this Summer Shred Challenge. CONSTRUCTIVE FEEDBACK ALWAYS APPRECIATED!

Here is what I did today:

• Stretching Regimen
  
  
• 3 x 15 Hammer Curls (30-pound dumbbells)
  
  
• 3 x 15 French Press (30-pound dumbbells)
  
• 3 x 15 Reverse Flys (30-pound dumbbells)
  
• 3 x 15 Front Arm Raises (30-pound dumbbells)
  
  
• 3 x 30 sec Static Curls
  
  
• CARDIO:
  
  
• 3 x 1.0 min Rope Jumping
  
  
• 3 x 25 Jumping Jacks
  
  
• 3 x 25 Windmills
  
  
• 3 x 20 Burpee Jumps
  
  
• 3 x 40 yard Agility Drills
  
  
• 3 x 40 yard Sprints
  
  
• 1-Mile Walk
  
  
• 2-Mile Run (12:46)
  
  

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout
   
   

• Extra push-ups (3 x 75) and ab exercises will be completed tonight. The reps have been increased by 25 per set
  up from 50! The extra push-ups are being completed with the push-up
  bars, which have added a bit more rigor and burn the chest a bit more.
  
  

It is 10:51 pm and I am finally writing today's blog. That is because I have only recently broken my second intermittent fast. This is the first time I did intermittent fasting twice in a row. Today was Pentecost and I did not want to miss my workout, so I scheduled it for tonight after sundown. Since I always workout fasted (I learned early from getting sick when working out with anything in my system), I decided another intermittent fast would not hurt.

I started the first fast on Friday at 7:30 pm and finished it at 7:30 pm on Saturday night. I then ate a good clean meal and went back into fasting mode at 9:00 pm Saturday night. I did not break the fast tonight until 9:40 pm. which means this fast lasted 24 hours and 40 minutes. I ate another good clean meal, but did eat dessert tonight after ward. I made gingerbread and homemade lemon ice cream. I ate two small blocks of the gingerbread and two small scoops of the ice cream. All of it was so rich that you really could not eat a lot of it.

Prior to that I managed to get in a good workout. I did the cardio first because with the sun going down, I did not want to be out running with the critters! LOL! I turned on the lights outside of the house and garage and hit the 1-mile walk, hanging leg raises, and a surprisingly quick 1-mile run, given the fact that I had not eaten in almost 24 hours at the time of the workout. I finished the run in 5:47!

I then came back in the house, dried off from the sweat I had worked out and hit my core workout hard. I did extra push-ups as well. I felt really great at having been able to master my appetite over this weekend. This will help me immensely as I begin working on cutting the fat a bit more during the last 5 weeks of this Summer Shred Challenge. I am ready to get the back shredded! I weighed in today and felt great about where I was---146.4 pounds---down 0.8 pound from last week. Now it is time to start dipping into the 145 range. Diet is the key!

It is now 11:00 pm and I am not going to write any more. I have a couple of pictures I want to post before hitting the sack.

Everyone enjoy the rest of Sunday night and have a great Monday and week ahead!

Here is what I did today:

• Stretching Regimen
  
  
• 3 x 60 Reverse Crunches
  
  
• 3 x 60 Crunches
  
  
• 3 x 75 Push-ups
  
  
• 3 x 15 Hanging Leg Raises (chin-up grip with 5-lb ankle weights)
  
  
• 3 x (2 x 30 sec) Planks (Left & Right side)
  
  
• 3 x 30 sec Planks (Front)
  
  
• 3 x 30 sec Evacuations
  
• 3 x 75 Inclined Push-ups
  
• 3 x 35 Triangle Push-ups
  
  
• CARDIO:
  
  
• 1-Mile Walk
  
  
• 1-Mile Run (5:47)
  
  

Diet Grade (Past 48 Hours): A

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout.
   

• Completed intermittent fast from Friday 7:30 pm-Saturday 7:30 pm and from Saturday night 9:00 pm until Sunday night 9:40 pm.
  
  
• Began week 2 of Cycle 33 and Week 8 of BSN Summer Shred Challenge
  
  
• Weighed in today at 146.4 (Down 0.8 pounds from last week).
  
  
• Took a few of gallery pictures. I don't know how many I will post (if any LOL! )
  
  
•  Will hit the extra push-ups and ab work Monday and Wednesday night.
  
  

Well today's blog will be fairly short. I did not sleep well at all last night. The hot weather lingered well into the night last night and the fan just did not cut it. So I was up until well past 4:00 this morning. I got up at 7:45 this morning, took out the dog, fed and watered him, cooked breakfast somehow. After that I never got to my morning routine and generally lazed around. LOL! I went to the store for mom and then came back and got a nap. Finally at around 4:00 this afternoon, I got in the full tabata/plyometric workout. I am not sure how I got through it, let alone finished everything off with a 5:46 1-mile run. After the workout, I THEN watered all of the potted plants. I finally got the first meal of the day in and will begin the intermittent fast at 7:30 tonight. Anyway, I am glad that it is Friday and I am going to get some much needed rest. I also am beginning to realize that I grossly underestimate what I do around the house and for the folks during any given week and just how tired I am at times.

Anyway, Sunday is Pentecost, so I won't get in the workout until after sundown on Sunday night, weather permitting. If I can't get it in, I will have to do a double of some sort during the week.

I wish you all a very good weekend! If I am not mistaken this will be a long weekend for my Canadian friends. Happy Veteran's Day to you and yours.

Here is what I did today:

• Stretching Regimen
  
  
• PLYOMETRICS:
  
• 3 X 20 Ankle Jump
  
• 3 x 20 Standing Jump
  
• 3 x 20 Box Jumps
  
• 3 x 20 Jump From Box
  
• 3 x 2 x 20 Lateral Step-up
  
  
• TABATA WORKOUT:
  
  
• Half-Burpees (20 seconds)*
  
  
• Plyometric Push-ups (20 seconds)
  
  
• Squat Jumps (20 seconds)
  
  
• Air Pulls (20 seconds)
  
  
• *10 second rest between each exercise
  Complete 3 times for a total of 6 minutes.
  
  
• TABATA CARDIO:
  
  
• Sprint- high knees over 20 yards and return BACKWARD (20 seconds) You have to get the timing right. It happens with a few attempts. You have to be FAST! LOL!)
  
  
• Jumping Jacks (10 seconds)
  
  
• Complete 12 times for a total of 6 minutes
  
• CARDIO:
  
• 1-mile walk
  
• 1-Mile Run (5:46)
  

Diet Grade (Past 24 Hours): A

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout.
   
   
   

• Diet has been good again today and VERY clean!
  
• Intermittent Fast from Friday 7:30 pm-Saturday 7:30 pm.
  
• Weigh-in and new progress pictures on Sunday, weather permitting.
  
• Workout will be after Sundown since it is Pentecost for me.
  
  
• Extra push-ups (3 x 75) regular and inclined push-ups and 3 x 35 Triangle push-ups will be completed again on Sunday night for a total of 555.
  
  
• I will complete my nightly push-ups with the extra ab work again on Sunday night after sundown (Pentecost) for this week.
  
  

I knew that today would be a busy one because I needed to take my stepfather to get his blood work ahead of his appointment with the kidney doctor on next week. I also had to stop by the grocery store and the pharmacy while I was out. I managed, however, to get up and at the workout so as to insure that I had plenty of time to do it. I was not able to avoid the rapidly rising temperatures this morning. It truly was a preview of summer.

While inside I hit my stretches and my extra push-ups, I added back my incline push-ups (3 x 75) and triangle push-ups (3 x 35) to the additional 3 x 75 regular push-ups for a total, if my math is correct of 555 push-ups. My chest felt it! The increased reps and all of the differing types of push-ups really burned. Hopefully, by the end of this particular cycle, my chest will be back close to where it was a few years ago. 

After the push-ups and stretches, it was outside for the Teagen Rose ab workout. I introduced it in my previous two cycles. You can view the video to see how it is done. Although my abs are getting stronger, it is still fairly difficult to complete. My form is much better than the previous four times I did before. I was very happy that I can get through all of the elements in the workout without stopping and with increasingly better form. I will see how it will look again in 3 weeks. I completed my 1-mile walk and then began my 3-mile run. It was fairly warm out. Our highs actually topped out at 91 today. During my run it was about 86 degrees, which was a huge leap from the 70s on yesterday. I still surprised myself by finishing the run in 20:45 (6:55 mile pace) in the heat AND with sore GLUTES and QUADS from yesterday's leg workout. I figure things can only get better from here. This is a strong first week for this new cycle! I am looking forward to making some significant gains.

The diet remains good. I still have yet to eat anything substantial yet. I ate half of a chicken breast and will probably go back for another piece of chicken, some veggies and brown rice. The heat does it every year! LOL! It does enable me to get rid of a bit more fat. Hopefully, it will come off of my back!

Tomorrow is a Tabata/Plyometrics day with Tabata Cardio, 1-mile walk and the newest addition, a 1-mile run. I am edging the cardio up just a slight bit on Fridays. The usual stretches are always a prelude to the workout.

Enjoy the rest of Thursday night and have an outstanding Friday!

Here is what I did today:

• Stretching Regimen
  
• 3 x 75 Regular Push-ups
  
• 3 x 75 Inclined Push-ups
  
• 3 x 35 Triangle Push-ups
  
  
• Teagen Rose Ab Workout (holding pull-up bar):
  
• 3 x 10 Leg Lifts (Alternating-which means 10 each side)
  
• 3 x 10 Leg Lifts
  
• 3 x 10 Kickouts
  
• 3 x 10 Kickouts (Alternating)
  
• 3 x 10 Scissors (Alternating with legs straight)
  
• 3 x 10 Scissors (Alternating "over/under" with legs straight)
  
• CARDIO:
  
• 1-Mile Walk
  
• 3-Mile Run (20:45)
  

Diet Grade (Past 24 Hours): A

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout.
   
   

• Extra push-ups (3 x 75) regular and inclined push-ups and 3 x 35 Triangle push-ups completed today for a total of 555.
  
• I will complete my nightly push-ups with the extra ab work again on Sunday night after sundown (Pentecost) for this week.
  
  
• Diet has been good again today and VERY clean! Today's 86 degree temperatures killed my appetite.
  

I decided to write this blog not out of anger, but out of frustration! I also write this more as a former therapist and advocate. I am, due in part to my training as a therapist (where everything from our therapy, interpersonal styles, etc. is thoroughly observed and picked apart for our growth), my having pledged a historically black Greek-lettered organization, a stint in the Navy reserves and just having been raised by firm, but loving parents and grandparents, a tough-skinned individual. I was raised to treat people with dignity, honor and respect (unless it is shown to be not warranted by their actions) and given my almost FIVE year tenure here on Bodyspace, I hope that I have done that. Today, however, I was moved to action.

For the second time in less than 3 weeks someone has stopped by one of my gallery pictures and left a low rating without benefit of any feedback for my improvement. I suspect that these ratings are for reasons other than giving feedback. While I have never thought my physique is any where near a "10", I certainly am smart enough to know that it is not a "2" (All that schooling was good for something! ), so I generally take ratings in stride, generally thanking all of those who give encouragement along with the ratings. HOWEVER, what is UNACCEPTABLE is the fact that there are some people on here with virtually NO profile and NO progress, let alone gallery pictures, surfing peoples' profiles and handing out "1s" and "2s".  When the person who gave the rating was visible, one could at least see where the rating is coming from. I suspect that many giving these ratings don't know that we still receive an e-mail alerting us to the rating and who gave it! So I received an e-mail from bodyspace.com telling me that Nassarg, who I KNEW was NOT on my friends list, had rated my photo. I have over 600 friends and KNOW who you are when you post.  I also KNEW instinctively that it was not a good rating. Once again, that is fine, but I also make it a personal policy check out the person who submitted the rating. In this case, I saw a person who had made an outstanding transformation according to his progress pictures (If they are his! LOL! ). Instead of being thankful for the ability to get into such good shape and for the positive feedback and encouragement someone had to give him to reach his goals, he is running around the web giving folks low ratings with no feedback and no pictures in his photo gallery for rating. He should be a positive force to encourage and inspire others! I posted the following in response to his rating in my gallery:

"Ladies and gentlemen Nassarg likes to rate people's photos, but does not
have any in his gallery to rate. Once again, I don't mind low ratings
IF they are accompanied by good solid feedback on what needs improving.
Given that you have not done this, it is my recommendation that you NOT
rate mine or anyone elses photos. I will once again, bring this matter
to bodyspace ADMIN's attention! Perhaps we need settings that allow only
friends to rate photos!"

My position is and remains that NO ONE without a completed profile, progress and/or gallery pictures should be allowed to comment and/or rate anyone's photos. I lost a number of great female friends on here because of this problem. They were getting the work done and looking great, but withered under the barrage of negative ratings and comments. 

As a therapist and advocate for others on here who post their pictures---the good, bad and ugly, looking for support and feedback to reach their goals, I say that this is no longer acceptable. I worry, in this age of cyberbullying, that those with less hardy constitutions may be at the very least, discouraged and, even worse, brought to hurt or harm because of the thoughtless comments and ratings of others. We know about some of the very tragic events that have occurred on Facebook and My Space. To that end I called bodyspace.com today and I had a very long conversation with a very nice gentleman about the need for more privacy controls and stricter requirements for profiles on here. Furthermore, this gentleman would also like more feedback concerning
this issue and I would encourage you to share your experiences.

Here is some of what I suggested and a bit more that I did not get in:

1. New members cannot request friends UNTIL they have a profile that is reasonably complete (e.g. identifying info, profile pic, goals, before after progress pic)
   
2. If a profile is NOT completed within 30 days it should be deleted. Profiles inactive for longer than 6 months should also be deleted. If you want to be a member again, you have to start over with a new profile.
   
   
3. No members can comment on or rate pictures without having gallery pictures. Ratings lower than 5 should automatically require a comment, which should be constructive. Ratings from individuals need to be shown once again in the gallery, not just the average.
   
   
4. Members should have control over who can comment on and/or rate photos. I suggested 3 levels of control: 1. FRIENDS only, 2. FRIENDS & FRIENDS OF FRIENDS, 3. NO COMMENTS or RATINGS ALLOWED. Right now one can turn off ratings and comments, but I suspect those who have them turned off and I know a few friends who do, have them off for the precise reason that I have mentioned above---unwanted, negative ratings and comments. I think an additional level of control would allow us to get feedback from those who are our friends and support us in working toward our goals on here.
   
5. Members who post inappropriate comments of an "off-coloured" nature should also be removed from active membership. There are other websites for those who are looking for "hook-ups." Interestingly enough, I have, on that same photo a very inappropriate remark from someone with NO profile.
   

Finally, new members, READ a person's profile BEFORE adding them as a friend. I especially regret that the "About Me" section is hidden behind a "click" on our members' profile. Those who have taken the time to read my profile know that I will NOT accept a friend request from someone who has an empty profile. For those who have sent such a request, I have in each case taken the time to write a very nice PM thanking them for the request, but asking them to fill in their profile. I generally give a week for a response. If no response, I don't accept the request. Believe it or not around 90% of those that I ask to, fill in the profile! I thank you!

My much-beloved and very active friends, I ask you to join with me in not encouraging the blank profiles to continue. Simply send a PM to such a one asking your friendship and encourage them to fill in their profile. If not, don't accept the request. It sounds harsh, but I LOVE to see motivated people work hard, show their progress and reach their goals. A blank profile does NOT allow this to happen and frankly wastes a lot of peoples' time and energy.

Today has prompted me to set a date to go through my 600+ friends and eliminate those profiles that once may have had profile pictures, but don't any more; those who promised to fill in their profile ("next week", but did not, those who are "inactive" and probably a couple of you who have a profile picture, nothing more, BUT rank pictures and even send messages requesting that MORE pictures be posted.

I apologize for the rant, but I felt it was very necessary, not only for myself, but the other men and women who I see unfairly ranked and commented upon on here. My next options, should this continue to occur is to turn off rating and commenting until other privacy options are available or to simply post progress pictures only. I like taking gallery pictures and try to keep them clean, positive and fun, but I am at my limit with the negativity from this very small, but irritating group of people who don't choose to fully participate in a process that should be nothing but positive and uplifting!

NOW BACK TO THE BUSINESS OF PURSUING FITNESS!

I had a good solid back and chest workout on yesterday and then followed up with the yard work. One frustration was that there was a LOT of visitors on yesterday and, of course, instead of parking out of the way SEEING that I was mowing the lawn, they parked on the GRASS. I managed to mow around most of the cars and to have the majority of the lawn mowed. But I had to wait until the last of the visitors left to get the last patch of the yard! This stretched things out for me and I guess I never really got a good chance to relax after everything. A job that should have been completed in 3 hours or less stretched out into 5 plus. I mentioned yesterday that I ate too many oatmeal cookies, but managed to get in a very clean dinner last night. I guess I was so frustrated and more mentally than physically tired that I went to bed at around 9:30 last night. I woke up this morning at 5:30 and got up at 6:00 and began my day. I had plenty of sleep, but just felt flat today. Once again, I applied the prod to myself and got moving on the leg workout. Once I did things, went very well. Once again, it was a first for me. The first use of my 30-lb dumbbells in well over a year for leg work. I paired them with the 20-lb weighted vest. I hit all my stretches and managed to feel very good as I went out for my cardio.

I was surprised that the weighted cardio (20-lb weighted vest) went so well. The running felt really good and the traveling lunges, although a bit difficult, after having not done them in over a month, still went surprisingly well. I do expect that the legs and the butt will be SORE tomorrow.

Today, the temperatures went up into the 80s and it felt a bit like summer to me and to my appetite. Hot weather seems to be one of the best fat burning methods for me. It kills my appetite. I am still trying to figure out WHAT to eat. I drunk a big cup of water and grabbed a few peanuts, but have yet to find something appealing to eat today. LOL! After yesterday, this might be a good thing! I probably will force down some chili and brown rice. I made some totally from scratch on Monday, even cooking the beans! LOL! It was very GOOD!

Well, I hope very one has had a very good HUMP DAY! My day has been reasonably good in spite of the bit of "flatness." Enjoy the rest of your Wednesday.

Here is what I did today:

• Stretching Regimen
  
• 3 x 20 db Squats (with 30-lb dumbbells & 20-lb weighted vest)
  
• 3 x 20 db Calf Raisers (with 20-lb 30-lb dumbbells & 20-lb weighted vest)
  
• 3 x 1.0 min Static Squats (with 20-lb weighted vest)
  
• 3 x 1.0 min Static Calf Raisers (with 20-lb weighted vest)
  
• CARDIO:
  
• 3-Mile Interval Run (with the following components mixed in ever .4 mile)
  
• 5 x 1.0 min Rope Jumping
  
• 5 x 40 yard Traveling Lunges
  
• 5 x 40 yard Bounds
  

Diet Grade (Past 24 Hours): A

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout
   
   
   

• 
  Extra push-ups (3 x 75) and ab exercises will be completed tonight with the push-up  bars, which have added a bit more rigor and burn the chest a bit more.
  
• Diet has been good thus far and VERY clean! LOL! I have not eaten anything, but a few peanuts.
  
  

I have been busy today. I decided to mow the lawn today since I would have to take my stepdad out for his blood work for the kidney doctor's appointment next week. Before that I got out in the yard and did a few things. Then I hit my back and chest workout. With the heavier dumbbells, things are feeling new again. All of the exercises felt challenging, but I was surprised to find that I probably could have added a few more reps. I will keep reps at their present level for the first half of the cycle and will raise them for the second half of the cycle. I was pleasantly surprised with my 3-mile run today. I fully expected to go over 21:00 today. This was the only distance that I did not cover during the final week of my Intercycle workout. I was not too worried after I saw how well the 2-mile run went last week. The 3-mile interval run went well also last week, so I felt that I would get in a decent run. It was, however, much faster than I thought it would be. Had I pushed a bit harder, I would have been in the 19s. That being said, I completed the run in 20:03 (6:41 mile pace).

Diet has been interesting today. I have been outside working all day and got hold of some oatmeal cookies. I supposed that there are worse things to consume. I did get a LOT of fiber! LOL! After finishing the lawn, however, I got in a good clean meal. So I suppose I am at a B today. Tomorrow I will get back on track.

I am glad that I was so thorough in my yard work last week. There was not much to do after I used the riding mower. I trimmed up with the push mower, but did not have to use the weedeater today.

I am going to get to bed a bit earlier tonight and get on top of this first leg workout of the Cycle. I will be grabbing that weighted vest for the cardio as well.

Everyone, have a most wonderful Tuesday night!

Here is what I did today:

• Stretching Regimen
  
• 3 x 15 db Chest Press (30-lb dumbbells)
  
• 3 x 15 db Flys (30-lb dumbbells)
  
• 3 x 15 Bent over Rows (30-lb dumbbells)
  
• 3 x 15 Low Back Rows (Resistance cord)
  
• Pull-ups To Failure-35 (PR is 40)
  
• CARDIO:
  
• 1-Mile Walk
  
• 3-Mile Run (20:03)
  

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout
   
   

• 
  Extra push-ups (3 x 75) and ab exercises completed last night. The reps have been increased by 25 per set
  up from 50! The extra push-ups were completed with the push-up
  bars, which have added a bit more rigor and burn the chest a bit more.
  
• Mostly fasted day EXCEPT for those bleeping oatmeal cookies I ate too many of while doing yard work. I hope I burned most of them off! LOL! At least I got a lot of fiber!
  
  

Even before going to bed last night I knew that I would have some errands that had to be completed before hitting my workout. Of course, before I went out this morning, some things were added to the list of things to get done. After finishing my morning routine, I went out and completed the errands and then ended up in the grocery and other stores for a few items. Unfortunately, after finishing everything, I was not quite up to snuff to hit my workout. I was a bit disappointed with how I was feeling given that this is only the SECOND workout of the new six-week cycle. I decided that I had to just MOVE! I grabbed a half a cup of coffee and went at it.

Today's inside work was not heavy. I stretched and did dumbbell military presses with the 30-pound dumbbells for the first time in well over a year! I was amazed at how heavy they felt, but am confident that I will experience a substantial increase in strength over this workout cycle. After I finished my work inside, I went out for my wide and close grip chin-ups (3 x 25 of each for a total of 150), rope jumping, jumping jacks, windmills, and other mixed cardio (e.g. burpee jumps, agility drills, sprints). By this time the workout had taken on a life of its own and I was really hitting everything HARD. Although a bit cool, I worked up a pretty good sweat. After completing the 1-mile walk, I got set for the first 2-mile run of the new cycle. I set a pretty good pace that felt very comfortable, but faster than expected. I was able to maintain it and even kick the last lap and was very shocked to see that I had completed the 2-miles in 12:18 (6:09 mile pace). I was very fired up after completing this workout.

Immediately after the workout, I picked some fresh greens from potted garden. I will probably cook them on Wedneday, however. I cooked a bit pot of chili from scratch today, brown rice and will have a grilled cheese sandwich on whole wheat bread for dinner. I got a bit of it for a post workout meal today! LOL!

Tomorrow is back and chest day and the first 3-mile run of the new cycle. I am actually anticipating a very good run after how today's went. We will see.

I hope that everyone had a great Mother's day, whether you are a mother or spent time with your mother. My mother was very happy on yesterday and she continues to have a bit more of a break today since I cooked dinner for us.

Have a great remainder of Monday and a wonderful week!

Here is what I did today:

• Stretching Regimen
  
• 3 x 25 Chin-ups (Wide grip)
  
• 3 x 25 Chin-ups (Close grip)
  
• 3 x10 Military Presses (30-pound dumbbells)
  
• CARDIO:
  
• 3 x 1.0 min Rope Jumping
  
• 3 x 25 Jumping Jacks
  
• 3 x 25 Windmills
  
• 3 x 20 Burpee Jumps
  
• 3 x 40 yard Agility Drills
  
• 3 x 40 yard Sprints
  
• 1-Mile Walk
  
• 2-Mile Run (12:18)
  

HAPPY MOTHER'S DAY TO ALL OF THE AWESOME BB.COM MOTHERS!

Saturday, I must say that I lounged around. I was in the midst of a very good intermittent fast from Friday 7:00 pm until Saturday 7:00 pm. I started a bit later than I wanted to, but it turned out o.k. Nothing else much to report except that I got a lot of rest and am finally feeling a bit refreshed.

Today has been an awesome day! I got up this morning and got in my morning routine and then got Mom's (and, of course, my stepfather's) breakfast. My sister is handling dinner. LOL! We are waiting on it as I type! The great thing is that she got to sit and relax today. Tomorrow she won't have to cook dinner because I am making a huge pot of chili. We always freeze some of it for future dinners.

I also went out in the yard and raked the area immediately surrounding our beautiful, but for some reason, shedding magnolia tree. It is an evergreen, but seems to be on a different schedule than are other trees in terms of dropping its dead leaves. I didn't want the huge leaves all over my nicely mown yard for today, so I raked them and disposed of them. After that, I took a trip out to the store to get some forgotten chili ingredients and THEN Cycle 33 began! It felt GOOD! Today was my Sunday core workout. I raised reps on everything, with the exception of push-ups, by 10. I raised my push-up reps by 25. I did 3 sets of 75 today, with good form, and finally got the burn back in the chest! I decided to do extra push-ups on Saturday, Monday, and Wednesday nights with the little extra ab work that I do.

So the workout went very well. The stretching was much-needed after basically taking off two days last week. That felt great as well. I hit all of my indoor workout components and then hit the 3 sets of 15 hanging leg raises with the 5 pound ankle weights on each leg. I got in the brisk 1-mile walk and a very surprising 1-mile run. I moved around the track pretty easily today, although I pushed the pace a little. I finished up the run in 5:45! So, Cycle 33 is off to a GREAT start!

I weighed in today and was happy seeing 147.2, which is down 0.8 pounds from last week. This is a great place to begin the new cycle and second half of the Summer Shred Challenge. I did take new profile and "progress" pics. Although I am happy with my weight, I am not happy with the pictures. I rushed them today and they are just not that good. I will try again by mid-week!

Everyone, enjoy the remainder of the day and the time with your mothers if you are still, blessed like me, to have yours. For those of you who are missing your mother today, I wish you only the sweetest of memories.

Here is what I did today:

• Stretching Regimen
  
• 3 x 60 Reverse Crunches
  
• 3 x 60 Crunches
  
• 3 x 75 Push-ups
  
• 3 x 15 Hanging Leg Raises (chin-up grip with 5-lb ankle weights)
  
• 3 x (2 x 30 sec) Planks (Left & Right side)
  
• 3 x 30 sec Planks (Front)
  
• 3 x 30 sec Evacuations
  
• CARDIO:
  
• 1-Mile Walk
  
• 1-Mile Run (5:45)
  

Diet Grade (Past 48 Hours): A

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout.
   
   

• 
  Intermittent fast from Friday 7:00 pm-Saturday 7:00 pm
  
• Began Cycle 33 and Week 7 of BSN Summer Shred Challenge
  
• Weighed in today at 147.2 (Down 0.8 pounds from last week) Back on track!
  
• Took profile and progress pictures (Not happy with either! LOL! )
  
• Will begin extra push-ups and ab work on Monday. Will hit the extra work on Saturday, Monday, and Wednesday nights. I will raise reps to 75 and continue to use the push-up bar and the Teagen Rose ab workout exercises.
  
  

Well, I brought the 3-week Intercycle to an early conclusion. I eased out of it with a brisk 2-mile walk. Yesterday I did a full day of yard work, which given how I felt bodily-wise this morning, counted for a workout. This morning I also felt a bit tight, probably from the almost 3 hours of sitting on the riding mower on yesterday and did not feel like a run. My gut was telling me to take a very brisk walk and get the "kinks" out. So, that is what I did.

The first 2-3 laps of the walk felt really horrible, if you can imagine a walk feeling that way. However, as I pushed forward I began to feel much better and my body began to feel like it is supposed to feel. I suspect that the walk was all I needed today. I have eaten a very light meal today and will eat something light this afternoon before starting my intermittent fast for this weekend. Last week I stopped it because I grabbed some things to eat without even remembering that it was my fasting period. LOL! This week I will get it done. I am going to also experiment with starting at 5:30 pm to see how that works for me.

One good thing is that the yards look great. Many of the flowers that I set out earlier this spring are in full bloom and my Mother is happy with the flowers and the yards. As mentioned last night, I will prepare her breakfast on Mother's Day and my sister is bringing in dinner. This will be the first Mother's Day without Grandma, so I will be extra vigilant with my mother this weekend. I wish you and yours a very wonderful Mother's Day, for those whose
mothers are no longer with you, I wish you the best and sweetest possible memories.

Have a great weekend.

Here is what I did today:

• Brisk 2-Mile Walk
  

Diet Grade (Past 48 Hours): A

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout.
   

• Intermittent fast from Friday 5:30 pm-Saturday 5:30 pm
  
  

Yesterday was one of those days that I just felt bad (or old)! LOL I was achy and tired, but I managed to get in the 3-mile interval run on yesterday. Last night I felt so bad before bed that I could not imagine feeling any better this morning. However, I felt remarkably better, without an ache or pain. For some reason I did not feel like a workout. I suspect that it was due to the fact that yard work loomed and I did not want to add the full bodyweight workout to the yard work today. I decided that today would be a "reset" day. I would allow myself a full day without a scheduled workout and would complete a mini intermittent fast, which I just broke about 40 minutes ago to get this diet back on the right track. 

The funny thing is that I found so much to do out in the yards that I spent the entire day into early evening outside. We have a beautiful evergreen tree (Mom say's it is a pine. Looks like a spruce to me! LOL) in the yard. However the lower limbs had died and it had been irking me for months. Well, for an hour or so, I cut dead limbs out of the tree. I trimmed hedges, I weeded our front flower bed, I raked magnolia tree leaves from the lawn since the riding mower cannot seem to cut them very fine and they look horrible on the lawn, which means I would have to rake them any way! LOL! I then got out the riding mower and mowed all of the lawns. After that I pulled out the push mower to trim the hard to reach places. This was followed by weedeating (I guess that is a word), and finally I watered and fed all of the plants. I am sure I am forgetting something....Yes, my parents have rocks around some flower beds and dandelions and a few other noxious weeds were growing around them. I moved all of the rocks and demolished the weeds!

Anyway, I did all of this during my intermittent fast and am very sure I burned a lot of fat today! I was so hungry that I ate BEFORE taking my shower. After the meal, I took a long very hot shower and massaged my legs. My quads are killing me!

Tomorrow I will end the Intercycle with the Tabata workout and Cardio. I may or may not add a 3-mile run. It will certainly depend on how my legs and I feel in the morning! LOL!

One thing I am happy about is that Mom is thrilled with the yard thus far and loves the new plants I gave her for Mother's day. I will get her breakfast done on Sunday as well.

Anyway, that was my "reset" day! I hope everyone had a very good Thursday and wish you a great Friday!

Here is what I did today:

• Well over 8 hours of yard work and gardening activities
  

Diet Grade (Past 48 Hours): A

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout.
   
   

I was up late last night trying to make the blogs containing my newest workout cycle readable. That was to no avail. I should have went to bed an hour sooner than I did. I slept in a about half an hour this morning, but got everything in. I decided that I would get in a 3-mile Interval run and then after that mow the lawn. The weather did not cooperate and I got in the run and found out that my stepfather needed his diabetes test strips. I got straight after the run and headed up to Hopewell to the pharmacy to get the strips. Of course, I also had a list of other things added in. I managed to get some more flowers for the yard as a present to Mom for Mother's Day. She loves flowers and this is the first year in almost six years that she, with my help, has had the yard full of flowers. I have been creating flower beds, spray painting pots, setting flowers for the past two months or so. It is paying off and she loves the yard. I planted two more pots for her tonight---pink snapdragons. Anyway, I am way off track.

Nephew number 1 is home from school and he came by and we talked and talked and talked. LOL! It is amazing how he has grown up. He was only a few months old when I received my first masters degree and I have a picture holding him on Graduation Day. Now he is two years away from earning his degree! I am getting old. Anyway, he and nephew #4 just left and I am sitting here trying to figure out where all of the day went! Not much to speak on in terms of training. I got out there and had a very good 3-mile Interval run in spite of really not feeling great. I suspect that poor diet has triggered a bit of inflammation in my back and shoulder. It is the first shoulder pain I have had in a few months. I am working to get the diet back on track. Sunday, once I start Cycle 33, it will definitely be back on track. By the way, nephew #1 wants to work out with his uncle! We will see how that works out and I am looking forward to it if he follows through with it.

Anyway, tomorrow I will hit the last full bodyweight workout of the Intercycle with stretches and an easy 3-mile run. Right now I am about to take my vitamins, which I also forgot earlier, and some pain medication and try to get myself feeling better and stronger.

Have a very good night everyone!

Here is what I did:

• Stretching Regimen
  
  
• Extra ab work (Teagen Rose workout lying on floor instead of using pull-up bar)
  
  
• 3 x 50 Extra push-ups (using push-up bars)
  
  
• Brisk 1-mile Walk
  
  
• 3-Mile Interval Run
  
  
  

Diet Grade (Past 48 Hours): A

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
8. To continue integrate my full body stretching regimen into my daily workout.
   

• Extra push-ups and ab exercises performed with today's stretching regimen.
  

Six-Week Workout Cycle 33 (Part 1)

Here is my new six-week workout cycle. I have entered it under "My Workout Philosophy" on my page (it may be easier to read there), but am posting it in this 2-part blog. Forgive the formatting in advance, I am cutting and pasting from Microsoft Word. This editor and MS word are NOT compatible. LOL! If any questions, comments, or suggestions drop me a personal message on here or at spring85sigma@yahoo.com

CYCLE 33 WORKOUTS

I’m pleased to share with you
Cycle 33. Cycles 31 and 32 were my
first “competition” cycles. I put together the 2 cycles for 12 weeks of the
2013 Transformation Challenge. I joined the 2013 BSN Summer Shred Challenge 3
weeks before ending Cycle 32. As I prepare this I am coming to the conclusion
of 3 weeks of my post Cycle 31-32 Intercycle. This leaves me 6 weeks to
complete the Summer Shred Challenge. As with the previous 2 cycles, I have
continued to add elements back to my workouts that helped me to build the
muscle mass that I had prior to my arm and shoulder injury of last year. It is
still my hope that with diligent work, attention to detail and diet that I will
make a decent showing at the end of this Challenge. This is not necessarily
about winning, but reaching the goals that I have set for myself for 2013! I do
not expect to fully reach my goals until September 2013. My goals are as
follows:

1. To build more muscle in my
   chest.
   
2. To build more muscle in my legs
   (quads).
   
3. To build more muscle and lose
   fat in my back.
   
4. To continue strengthen my core
   in preparation for resumption of planche push-up training in late 2013.
   
5. To obtain a 5-6% body fat
   percentage while adding approximately 2-5 pounds of muscle during the next 6
   weeks.
   
6. To work on consistently running
   at or below a 6:15 mile pace on all of my runs.
   
7. To continue to strengthen my arm
   and shoulders and prevent a recurrence of impingement syndrome.
   
8. To continue integrate my full
   body stretching regimen into my daily workouts.
   

I will keep the changes and
innovations that I made during the previous two cycles. I believe that I have
built in enough difficulty and novelty that I can complete 6 more weeks and
make some good gains. I will, for
example, continue using the weighted vest and dumbbells to add more resistance
to the majority of my bodyweight exercises. I added weighted cardio on leg day!
I, for the first time in one year, returned to my 300 (reps) workout. I made
great progress and demolished my personal record using 20-pound dumbbells. I
will use the 30-pound dumbbells for Cycle 33. I will continue to use exercises
from deconstructed ab workouts that I moved to Sundays. I continue to try to master my newest and
toughest ab workout (via Teagen Rose) on weeks 1 and 4 on my pull-up bar! For
many exercises you will notice a decrease in reps because I am going to the
higher weight dumbbells. In other cases, I have increased reps on the bar work
(pull-ups and chin-ups) to 25 and will keep the extra bar work for my back and
biceps (e.g. pull-ups to failure and 30 second static curls). I must mention that diet continues to be key
to making sure that I hit my body fat percentage goal. I will focus on diet and
using a cutting regimen that I have not used in over 10 years. This Cycle,
Fridays will see the return of a weighted bodyweight and bar workout that I
also could not perform because of my arm and shoulder injury during the entire
year of 2011. I made some refinements and hope that it will yield great
results. I made a slight change to my Tabata workout by adding plyometric
push-ups. Finally, on Fridays, I standardized my cardio to include 6 minutes of
Tabata cardio, 1-mile walk and a 1-mile run. Finally, I continue to try to
bring my chest back and have increased reps for extra push-ups from 50 to 75
during for Cycle 33.

INTERCYCLE WORKOUT

My Intercycle workout is
designed to allow me to get some active rest between my six-week workout
cycles. This workout includes stretching, walking days, two light bodyweight
workout days, and two Tabata workout days. Originally, my Intercycle was
conceived to last two weeks. I have now, however, added an additional week. I
found that I was still not sufficiently rested mentally or physically to begin
a new six-week workout cycle. The only change to my Intercycle is the cardio
for week 3 increases. I do a 2-mile, 3-mile Interval and straight 3-mile run
during the last week of the Intercycle in order to make a smooth cardio transition
into the new cycle. This workout will be listed below Cycle 33.

Feedback and suggestions are
always welcomed. If you have any questions or want a copy of my workouts,
please feel free to send me a personal message (PM) or an e-mail at mailto:spring85sigma@yahoo.com with
“BODYSPACE” in the subject line of the e-mail.

WORKOUT CYCLE 33

The structure of this cycle is
fairly simple. Essentially, it is three weeks of workouts performed twice.
During the second repetition of the workouts, reps or times in position may be
increased on some exercises depending on my progress. I will use a slash (/) to
separate the reps for the exercises performed during the first and second
repetition of the workouts. Weeks 1 and 4, 2 and 5, and 3 and 6 contain the
same exercises with the second week containing increased reps, time, etc.
unless otherwise stated. I also perform
a complete full-body stretching regimen during each workout.

REHABILITATIVE STRETCHING, CORE
WORK, AND CARDIO (SUNDAYS)

OVERVIEW: In preparation for the resumption of planche
training during late 2013, I added more core exercises. Static hold exercises
have been added (e.g. planks and evacuations). Cardio will remain the same as
in the previous cycles. Hanging leg raises will be performed using 5-pound leg
weights. Extra sets of push-ups (3 x 75) will be completed on Sundays.

WEEKS 1-6:

Stretching Regimen

3 x 50/50 Quasi Sit-ups

3 x 50/50 Reverse Crunches

3 x 50/50 Crunches

3 x 75/75 Push-ups

3 x 30/30 sec. Front Planks

3 x (2 x 30/30 sec.) Side Planks
(Left & Right)

3 x 30/30 sec. Evacuations

3 x 15/15 Hanging Leg Raises
(Straight legged with Chin-up Grip with 5-pound leg weights)

Cardio (SUNDAYS ONLY):

1-Mile Walk

1-Mile Run

ARMS AND SHOULDERS (MONDAYS)

OVERVIEW: Cycles 33 will
continue to focus on strength and mass building for my arms and shoulders.
Dumbbell work will remain, but with 30-pound dumbbells and lower reps to
accommodate the change increase in weight. I will continue to use static curls
(hanging on the bar in chin-up position for 30 seconds) on the workout bar to
build the biceps. During Cycles 31-32, I moved the order of my workouts to make
sure that I do not overwork my arms and shoulders on any given week. There will
not, for example, be FULL workouts using pull-ups and chin-ups only on
consecutive days. Reps for chin-ups have been raised to 25. In my mixed cardio,
I replaced 40-yard broad jump burpees with 3 x 20 burpee jumps.

WEEKS 1/4 (Dumbbells and
Chin-ups):

3 x 25/25 Chin-ups (Close Grip)

3 x 25/25 Chin-ups (Wide Grip)

3 x 10/10 Military Press
(20-pound dumbbell)

Stretching Regimen

3 x 15/15 Hammer Curls

3 x 15/15 French Press

3 x 30/30 sec. Static Curls

3 x 15/15 Front Arm Raises

3 x 15/15 Reverse Flys

Stretching Regimen

3 x 15/15 DB Curls

3 x 15/15 Overhead Triceps
Extensions

3 x 30/30 sec. Static Curls

3 x 15/15 Lateral Arm Raises

3 x 15/15 Shrugs

Stretching Regimen

3 x 1.00 min Jump Rope

3 x 25 Jumping Jacks

3 x 25 Windmills

9 x 40 yd Agility Drills

9 x 40 yd Sprints

3 x 20 yd Burpee Jumps

1-Mile Walk

2-Mile Run

CHEST/BACK (TUESDAYS)

OVERVIEW: My Chest and Back
workouts are always combined. On weeks 1 and 2 I have kept the 1 set of
pull-ups to failure. My personal record is 40. I have also moved the order of my workouts to make sure that I do not
overwork my arms and shoulders on any given week. There will not, for example,
be a great any more full workouts using pull-ups and chin-ups only being
completed on consecutive days. Extra push-ups (3 x 75) have been added on
Sundays and Thursdays to help the chest to regain its size and shape. Note that
reps for all exercises, except dips and push-ups, are lower than they were
during the last 2 cycles. This is to accommodate my using heavier 30-pound
dumbbells this Cycle. (DB=dumbbell, Weighted= 20-lb weighted vest)

WEEKS 1/4 (Dumbbells):

3 x 15/15 Chest Presses

3 x 15/15 Flys

3 x 15/15 Bent Over Rows

3 x 15/15 Lower Back Rows (with
resistance cord)

Pull-ups to Failure

Stretching Regimen

WEEKS 2/5 (Dumbbell and Weighted
Bodyweight Exercises):

3 x 50/50 Dips (Weighted Vest)

3 x 15/15 Good Mornings (DB and
Weighted Vest)

3 x 15/15 Back Extensions (DB
and Weighted Vest)

Pull-ups to Failure

Stretching Regimen

WEEKS 3/6 (Bodyweight Exercises
and Pull-ups):

3 x 75/75 Push-ups

3 x 75/75 Push-ups (Inclined)

3 x 25/25 Pull-ups (Close Grip)

3 x 25/25 Pull-ups (Wide Grip)

Stretching Regimen

Cardio (Weeks 1-6):

1-Mile walk

3-Mile run

For part 2 of Cycle 33, click here.

Six-Week Workout Cycle 33 (Part 2) 

LEGS (WEDNESDAYS)

OVERVIEW: I continue in cycle 33
to have the leg workout alone again. I will continue concentrate on using
strict form on the exercises that I’ve been doing. I will continue using the
weighted vest to add resistance during the workouts and the cardio. Rope
jumping, bounds, and traveling lunges continue to be part of my 3-mile interval
run. Weeks 1/3 show decreased reps because of my use of the 30-pound dumbbells.
Reps have increased by 10 for my leg workouts on weeks 2/5 and 3/6. Diet
remains important as I continue to work to reveal leg progress, particularly in
the quads. (DB=dumbbell, Weighted= 20-lb weighted vest)

WEEKS 1/4 (Dumbbells and
Weighted):

3 x 20/20 Squats

3 x 20/20 Calf Raisers

3 x 1.00/1.00 minutes Static
Squat

3 x 1.00/1.00 minutes Static
Calf Raiser

Stretching Regimen

WEEKS 2/5 (Bodyweight
Exercises):

3 x 50/50 Squat Thrusts

3 x 50/50 Quad Squats

Stretching Regimen

3 x (2 x 50/50) Lunges
(Weighted)

3 x 50/50 Seated Calf Raisers
(Weighted)

3 x 50/50 1-legged Squats
(Weighted)

3 x 50/50 1-legged Calf raisers (Weighted)

Stretching Regimen

Cardio (Weeks 1-6)-(20-pound
Weighted Vest):

5 x 1.00 min Jump Rope

5 x 40 yd Bounds

5 x 40 yd Traveling Lunges

3-Mile
Interval Run

ABS (THURSDAYS) 

OVERVIEW: As far as abs are
concerned, diet is still key. I switched the order for workouts in order to
make sure that I am able to complete my most difficult ab workout, which has to
be completed on the pull-up bar, without overworking my arms and shoulders on
weeks 1 and 4. I raised reps for the workout that I will be completing on weeks
2 and 5 by 10. I also decided to continue extra push-ups (3 x 75) for the chest
after each ab workout during this cycle. (DB=dumbbell, Weighted=weighted vest)

WEEKS 1/4 (Bodyweight Exercises
on Pull-up Bar):

3 x 10/10 Leg Lifts (Alternating
with bent legs)

3 x 10/10 Leg lifts (With bent
legs)

3 x 10/10 Kickouts

3 x 10/10 Kickouts (Alternating
legs)

3 x 75/75 Push-ups

Stretching Regimen

WEEKS 2/5 (Dumbbells for
selected exercises):

(Circuit w/1 minutes rest)

3 x 50/50 Reverse Crunches

3 x (2 x 50/50) Bicycle Crunches

3 x 50/50 Frog Sit-ups

3 x 50/50 Trunk Twisters with
20-pound dumbbells

3 x 50/50 Side Bends with
20-pound dumbbells

3 x 75/75 Push-ups

Stretching Regimen

WEEKS 3/6 (Bodyweight
Exercises):

3 x (2 x 30/30) Cross Body
Mountain Climbers

3 x (2 x 30/30) Spiderman
Push-up

3 x 30/30 Six-inch leg lifts (3
count)

3 x (2 x 30/30) Bicycle Crunch

3 x 75/75 Push-ups

Stretching Regimen

Cardio (Weeks 1-6) :

1-Mile Walk

3-Mile Run

REHABILITATIVE STRETCHING, PLYOMETRICS,
CARDIO, WEIGHTED FULL BODYWEIGHT WORKOUT, or 300 WORKOUT (FRIDAYS)

OVERVIEW: I end the week on Friday with short intense
full-body workouts of some type. I decided to add back the third and final
workout that I was able to complete before my arm and shoulder injury. I also
decided to standardize the cardio to include both the Tabata cardio and the
1-mile walk and run. I replaced regular push-ups for plyometric push-ups in my
Tabata workout to add more challenge. Weeks 1 and 4 the workout will include
stretching, followed by a Tabata workout, plyometrics and a 6-minute Tabata
cardio ending with a 1-mile walk and run. Weeks 2 and 4 will be the newest
re-addition to my workout a full weighted bodyweight and bar workout. This
workout will end with Tabata cardio with 1-mile walk and run. On weeks 3 and 5,
this will include the 300 Workout, which consists of 50 reps of 6 exercises for
300 total reps performed for time. I will be, for the first time in over a
year, be using my 30-pound dumbbells to complete the 300 workout. Cardio after
this particular workout will be Tabata cardio with 1-mile walk and run. These
workouts will remain unchanged during the course of Cycle 33.

WEEKS 1/4 (Tabata Workout and
Cardio):

Stretching Regimen

Tabata Workout (Complete the
following 3 times for 6 minutes):

Half-Burpees (20 sec)

Rest (10 sec)

Plyometric Push-ups (20 sec)

Rest (10 sec)

Jump Squats (20 sec)

Rest (10 sec)

Air Pulls (20 sec)

Rest (10 sec)

Plyometrics:

3 x 20/20 Ankle Hop

3 x 20/20 Standing Jump

3 x 20/20 Jump to Box (Cement
block)

3 x 20/20 Jump from Box (Cement
block)

3 x 20/20 Lateral Step-up
(Cement block)

For information on plyometric
workout:

http://www.spinalhealth.net/plyometrics.html

WEEKS 2/4 (Weighted Full
Bodyweight and Bar Workout-20 pound Weighted Vest):

Stretching Regimen

(Perform as a circuit with
2-minutes rest after each circuit)

3 x 10 Push-ups

3 x 10 Pull-ups

3 x 10 Squats

3 x 10 Chin-ups

3 x 10 Calf Raisers

3 x 10 Hanging Leg Raises

3 x 10 Trunk Twisters

3 x (2 x 5) Windshield Wipers

WEEKS 3/6 (300 Workout):

Stretching Regimen

300 Workout (Complete the
following exercises for a total of 300 reps for time):

25 Pull-ups

50 Dead Lifts (with 20-pound
dumbbells)

50 Push-ups

50 Jump to Box

50 Floor Wipers (with 20-pound
dumbbells)

50 Clean & Press (with
20-pound dumbbells)

25 Pull-ups

Cardio (Weeks 1-6):

6-Minute Tabata Cardio (20
seconds-Sprinting 20 yards with high knees and 20 yards backward followed by 10
seconds of jumping jacks) repeated 12 times for 6 minutes)

1-Mile Walk

1-Mile Run

THREE-WEEK INTERCYCLE WORKOUT

This Intercycle is completed
between six-week cycles in order to allow some active rest and recovery. I
decided to adjust the Intercycle from two to three weeks in order to give me a
bit more rest between workout cycles. This Intercycle will be performed at the
end of Cycle 33. Stretching regimen will be performed every day.

SUNDAYS AND WEDNESDAYS (Weeks 1
& 2):

Stretching Regimen

Cardio:

2-Mile Walk

MONDAYS AND THURSDAYS (Light
Bodyweight Workout):

Stretching Regimen

3 x 50 Quasi Sit-ups

3 x 50 Bodyweight Squats

3 x 50 Bodyweight Calf Raisers

3 x 50 Push-ups

3 x 50 Reverse Crunches

3 x 50 Crunches

3 x 50 Reverse Push-ups

3 x 15 Pull-ups

3 x 15 Chin-ups

3 x 15 Pull-ups (Reverse-Head in
FRONT of bar)

3 x 15 Hanging Leg Raises
(Straight-legged with Chin-up grip)

Cardio (Weeks 1 and 2):

1-Mile Walk

1-Mile Run

Cardio (Week 3):

Sunday 1-Mile
Walk and 1-Mile Run

Monday 1-Mile
Walk and 2-Mile Run

Wednesday 3-Mile
Interval Run

Thursday 3-Mile
Run

TUESDAYS AND FRIDAYS (Tabata Day):

Stretching Regimen

Tabata Workout (Complete the
following 3 times for 6 minutes):

Half-Burpees (20 sec)

Rest (10 sec)

Push-ups (20 sec)

Rest (10 sec)

Squat Jumps (20 sec)

Rest (10 sec)

Air Pulls (20 sec)

Rest (10 sec)

Cardio (Weeks 1-3):

1-Mile Walk

6-Minute
Tabata Run (20 seconds Sprinting with high knees followed by 10 seconds walking
(or jumping jacks) repeated 12 times for 6 minutes)

I am trying to get my workouts in earlier. My new "wake up" time is proving to be more optimal. It is amazing, what the one hour adjustment has done for me. 6:00 seems to be better for me than 5:00. I do more between 6:00 and 7:00 than I was doing between 5:00 and 6:00 and am actually getting to my workouts earlier. I actually fall asleep within minutes of going to bed between 10:30 and 11:00 each night. Just like the diets and workouts, we have to tweak our schedules and find what works best for us. Although if I have to I can get up at 5:00 in the morning, I have found I am best at 6:00!

That being said, the Tabata workout and cardio was EXCELLENT. After I hit my extra push-ups, ab work and stretches this morning, I went out there and hit the Tabata workout first. As this is the third and final week of my Intercycle workouts and the transition into Cycle 33 (which I finished writing last night), I decided I would try the tweak I made to the Tabata workouts. I replaced my regular push-ups with plyometric push-ups! I have not done plyometric push-ups in well over a year and could instantly tell I had made a GREAT decision in adding them. Whereas I was able to get in about 50 regular push-ups with great form in 20 seconds of work, I could only get in about 30 with the form deteriorating on the last five or so because of the intense burn! After I finished the Tabata workout, I went immediately into the Tabata cardio and pushed really hard. I had a nice sweat going after only 12 minutes of work. Another decision I made for Cycle 33 is to run 1-mile on Fridays followed by the Tabata cardio as a finisher. Hopefully, that will help to burn a bit more fat. LOL! I ended today's workout with a brisk 1-mile walk and enjoyed watching the sun come from behind the clouds. We were forecast to have some heavy rain and scatter thunderstorms today. We have yet to receive them. We did get a little rain overnight, but it was not significant.

Tomorrow, my transition to Cycle 33 continues as I will use my "walking day" to run a 3-mile interval. I won't do any of the other things (e.g. rope jumping, traveling lunges, and bounds) that I normally build into that run as I perform it during the regular cycles. It will be just straight running and walking. After that, weather permitting, I will do the weekly yard work. I have to make sure it looks great for Mother's Day. I am going out and get Mom a day lily. I will pot it in a great pot and sit it where she can view it daily. She has been going on about one for weeks! LOL!

I hope that all is well with everyone! I am constantly amazed and inspired by all that my amazing friends are doing in terms of workout and progress! Keep up the great work! Have a wonderful day!

Here is what I did today:

• TABATA WORKOUT:
  
  
• Half-Burpees (20 seconds)*
  
  
• Plyometric Push-ups (20 seconds)
  
  
• Squat Jumps (20 seconds)
  
  
• Air Pulls (20 seconds)
  
  
• *10 second rest between each exercise
  Complete 3 times for a total of 6 minutes.
  
  
• CARDIO:
  
  
• TABATA CARDIO:
  
  
• Sprint- high knees over 20 yards and return BACKWARD (20 seconds) You have to get the timing right. It happens with a few attempts. You have to be FAST! LOL!)
  
  
• Jumping Jacks (10 seconds)
  
  
• Complete 12 times for a total of 6 minutes
  
  
• 1-mile walk
  
  

Diet Grade (Past 24 Hours): A

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout.
   
   

• Extra push-ups and ab exercises performed as part of today's workout. I used the push-up bars.
  
• Diet is back on track!
  
  

This is the third and final week of Intercycle 31-32 (followed Cycles 31 & 32. The next will be Intercycle 33). It has been cloudy and drizzly most of the day, but it is very comfortable temperature-wise. It made for a great workout day.

Although I never write it into my Intercycles, I generally hit my regular runs during the last week of the Intercycle. I try to get in one of each type of run over 1-mile that I do. I don't run for speed, but simply to get back used to running distances over 1-mile and to assess the status of my stamina and endurance. After the full bodyweight workout today, I hit my first 2-mile run. I set a very nice easy pace. My legs felt great, my breathing was easy and there was nothing that would have prevented me from running faster. As it was, I had aimed for a run with the mile pace at about 7:00, but was surprised to see that I actually finished the run in 13:42 (6:51 mile pace), with very little effort! I consider the 2-mile run to be the most difficult run for me and to hit one under 14:00 after not running it for almost 3-weeks feels pretty good. Tomorrow after the Tabata workout and cardio, I will hit a 3-mile Interval run, I will follow up on Wednesday with a regular 3-mile run and will do cardio as scheduled to end my Intercycle on Thursday and Friday.

My diet is almost back on track now. I still am at "B" level. In another 24 hours it will be clean enough to be back to "A" level. I ate a very good meal after the workout. I had oatmeal for the first time in about a week. I added some protein powder, dried fruit and nuts. Tonight, I will go for something light and will cut the food off at about 7:30.

Today is a kind of "dead" day around here. We thought we were approaching a crisis with the dog, but he seems to be better today. Chi Chi was showing signs of incontinence and in spite of how many times I took him out, he was still having accidents. We were watching him closely to see if we needed to take him to the vet. So far, so good. Hopefully, things stay quiet today!

Anyway, I hope that everyone's week has gotten off to a great start and the rest of it is just awesome!

Here is what I did today:

• Stretching Regimen
  
  
• 3 x 50 Quasi Sit-ups
  
  
• 3 x 50 Push-ups
  
  
• 3 x 50 Reverse Crunches
  
  
• 3 x 50 Crunches
  
  
• 3 x 50 Reverse Push-ups
  
  
• 3 x 50 Bodyweight Squats
  
  
• 3 x 50 Bodyweight Calf Raisers
  
  
• 3 x 15 Pull-ups
  
  
• 3 x 15 Chin-ups
  
  
• 3 x 15 Reverse Pull-ups (Head in FRONT of bar)
  
  
• 3 x 15 Hanging leg raises (chin-up grip with straight legs)
  
  
• Cardio:
  
  
• 1-mile walk
  
  
• 2-mile run (13:42)
  
  

Diet Grade (Past 24 Hours): B

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout.
   
   

• Extra push-ups and ab exercises not performed as part of today's workout given the nature of the full bodyweight workout. 
  
• Diet was very good today!
  

In spite of being up WAY past midnight, I was up this morning at my new regular time. LOL! I got in the morning routine, then went straight to my light ab work, push-ups, stretches, and a 1-mile walk and run. Although not explicitly written into my last week of Intercycle, I will generally try to get in a 2-mile and 3-mile run, just to get the legs and the mind prepared for the increasing cardio that I will be doing once the new six-week workout cycle begins. Plus, I find that it "takes the pressure" off of me having to do that FIRST 2 or 3-mile run of the new Cycle. That is why I did the 1-mile run on today after a 1-mile walk. I decided to push a little on it to see how my stamina was doing and it was GREAT! I fairly easily hit a 5:58 mile today. Tomorrow, I will hit the 2-mile run and on Wednesday, I will either do the 3-mile Interval or straight 3-mile run.

In terms of diet, this weekend has not been the best for me. I allowed myself to give in to the "cookie monster" within! LOL! I knew that I would be up a bit for today's weigh in because of that. However, I was pleased that I was up only 1.4 pounds to 148 and am probably already on my way back down since I began to "reset" my diet last night. I will use this week to transition into my regular "clean" eating and prepare to really work to get down to between 140-143 to end this Summer Shred Challenge. I certainly have learned in the many years that I have been working out that I will sometimes get off track with workouts, diet and/or cardio, but my "self-correcting" mechanism kicks in to get me back on track.

I took profile pictures today and can tell the difference the diet has made this week. So, it is time to sharpen up going into the new workout cycle and the second half of the Summer Shred Challenge. Next week I will take the new progress pictures since it will be the halfway point in the Challenge.

After the workout, I had a great day out with my mother. She got out of the house and got to shop for things that she wanted, so I was pleased. We got back home and ate the dinner that I worked hard on last night and all seemed to enjoy it. Interestingly enough, my stepfather, whose health woes I have chronicled in other blogs has SUDDENLY developed a McDonald's and Hardees addiction. He eats very little of the healthy food that is prepared for him here at home and gets his "buddies" to either take him out for or bring him fast food, mostly McDonald's. I watched tonight as he ate very little dinner tonight. We have told him time and again, that with his health conditions, he should not be eating fast food. But to no avail. He was anemic the last two times he has visited the kidney doctor and he put him on iron pills to build up his blood levels. The next step is weely procrit shots. I suspect that much of this is due to his poor diet.

Anyway, I digress. I simply end this blog by wishing you and yours the very best that this week has to offer.

Here is what I did today:

• Stretching Regimen
  
  
• Extra ab work (Teagen Rose workout lying on floor instead of using pull-up bar)
  
  
• 3 x 50 Extra push-ups (using push-up bars) 
  
  
• Brisk 1-mile Walk
  
• 1-Mile Run (5:58)
  
  

Diet Grade (Past 48 Hours): C

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout.
   
   

• Extra push-ups and ab exercises performed with today's stretching regimen.
  
  
• Diet has not been very good over the past 48 hours!
  
• Intermittent Fast completed aborted on Saturday. It got off to a bad start and I just did not follow through.
  
  
• New profile pictures taken and weighed in Sunday-148.0 pounds (UP 1.4 pounds over the week).
  

I am consistently getting up on time, once again, although I decided to get up at around 6:00 am, instead of 5:00. My body still wants to go to bed around 10:30-11:00. LOL! I have, however, felt overall a bit more rested and have tended to get my morning routine done and ready to workout at about the same time. So I guess, I might have been wasting that earlier hour anyway, trying to wake up! Anyway, I had a great night's sleep after mowing the lawn and the other yard work on yesterday. I was surprised to be a bit stiff this morning. Other than that, I was ready for today's brief Tabata workout and cardio. That is---until I started. I was feeling all KINDS of tired! LOL! I had to push to get in the 12 minutes of Tabata workout and that cardio. The 6 minutes of cardio felt like it would not end! This is the first time that I did a Tabata workout AFTER a yard day, and if I can help it, I won't do it again! Still, I am thankful to get through the workout and GLAD that is is Friday!

This is the first of the month and so I was out for the folks running errands and paying various bills AFTER that workout. I have not really eaten today as I should. The appetite is not there, except for the few bad things I ate on the fly...fig bars and some chocolate cookies. Other than that, I have not eaten anything. The good thing is that I have a good dinner planned and then will go into the intermittent fast. I suspect my weight might be significantly up on Sunday, which is fine. Next week I will begin the longer runs in preparation for the beginning of Cycle 33 and begin clamping down on the diet.

Today, I am 48 years 8 months old! I have four months to beat myself back into 2011 shape or better. Can I do it? We will see! LOL! I am fired up at adding back the 30-pound dumbbells to the next cycle, upping reps on many of my exercises and adding back a weighted bar routine that I have not done since before the arm and shoulder injury.

Sunday, Week 3 of Intercycle gets underway with a walking day. The workouts will remain the same, but I think on Monday I will run 1-mile, Wednesday, 2-miles, and Friday I will take an easy 3-mile run to end the Intercycle week.

Everyone, have an outstanding remainder of Friday and an even BETTER weekend!

Here is what I did today:

• TABATA WORKOUT:
  
  
• Half-Burpees (20 seconds)*
  
  
• Push-ups (20 seconds)
  
  
• Squat Jumps (20 seconds)
  
  
• Air Pulls (20 seconds)
  
  
• *10 second rest between each exercise
  Complete 3 times for a total of 6 minutes.
  
  
• CARDIO:
  
  
• TABATA CARDIO:
  
  
• Sprint- high knees over 20 yards and return BACKWARD (20 seconds) You have to get the timing right. It happens with a few attempts. You have to be FAST! LOL!)
  
  
• Jumping Jacks (10 seconds)
  
  
• Complete 12 times for a total of 6 minutes
  
  
• 1-mile walk
  

Diet Grade (Past 24 Hours): C

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout.
   
   
   

• 
  Extra push-ups and ab exercises performed as part of today's workout. I used the push-up bars.
  

Today turned into a beautiful day, so it had to be yard work day, since I did not get it done on yesterday because of the wet lawn and drizzle. I was up early, got the morning routine in and hit the second full body workout of this week. I managed a pretty decent 1-mile run after the workout, finishing in 6:21. After that, it was four hours of mowing, weedeating, and trimming up with the push mower. Now that is done until next Wednesday. 

Tomorrow is Friday and the end of Week 2 of this Intercycle period. Time seems to fly by. I am, however, looking forward to Cycle 33 and more concentration on the Summer Shred Challenge. Tomorrow I end the week with a Tabata day. As far as next week, I am thinking of bumping up the cardio in anticipation of the new cycle. Monday, I may do a nice slow 2-mile run to get the "feel" of the run again and on Wednesday, I might substitute a 3-mile run for the walk. Thursday and Friday, I will simply do the cardio as scheduled.

Well, tonight, after getting in a good first full meal of the day, I am ready to simply wind down and rest a bit after the yard work. I wish you and you a great Thursday and an even better Friday!

Here is what I did today:

Here is what I did today:

• Stretching Regimen
  
  
• 3 x 50 Quasi Sit-ups
  
  
• 3 x 50 Push-ups
  
  
• 3 x 50 Reverse Crunches
  
  
• 3 x 50 Crunches
  
  
• 3 x 50 Reverse Push-ups
  
  
• 3 x 50 Bodyweight Squats
  
  
• 3 x 50 Bodyweight Calf Raisers
  
  
• 3 x 15 Pull-ups
  
  
• 3 x 15 Chin-ups
  
  
• 3 x 15 Reverse Pull-ups (Head in FRONT of bar)
  
  
• 3 x 15 Hanging leg raises (chin-up grip with straight legs)
  
  
• Cardio:
  
  
• 1-mile walk
  
  
• 1-mile run (6:21)
  
  
  

Diet Grade (Past 24 Hours): A

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean
  
  
  

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle and lose fat in my back, particularly mid-back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in late 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workout.
   
   

• Extra push-ups and ab exercises not performed as part of today's workout given the nature of the full-bodyweight workout.
  
  
• Diet was very good today!