Last night, I received a Bodyspace.com notification for a friend request. The person related in the invitation, how he was "inspired" by my story. At first, I was thinking, "What story?" Then it hit me that my Over 40 Transformation of the Week article had been published. I just received and opened my "official" e-mail from Bodyspace.com a few minutes ago, letting me know that the article was published. Thanks for your help and assistance Trent Lootens.

This came at the right time for me. The past 14-16 months have been tough and this past week, for some reason has been fairly, dare I say it, depressing for me. I feel rejuvenated and motivated. I certainly thank Bodyspace.com for the honor. I thank my friends, old and new, on here and naturalfitnessandmuscle.com, and my fitness groups for their support. It certainly helps reinforce what I know, but find hard to hold on to---hard work, dedication and patience does pay off, in small and large ways! I am so ready to jump into Cycle 30 on Sunday now! I will get it posted by tomorrow night after Sabbath ends!

For those who have not read the article, here is the link:

http://www.bodybuilding.com/fun/body-transformation-get-with-the-program.html

As far as the workout, today was the LAST day of my Intercycle as I have come to call it---2 or 3 weeks of light(er) workouts and rest before entering into a new six-week workout cycle. One thing that I have decided is that my Intercycles are going to be 3 weeks from here on out. The last two times I planned 2 week Intercycles, I have added another week. Three weeks feels "right" for some reason. I also believe it gives me a little more time to rethink the next six-week cycle. For example, after deciding to take the third week of Intercyle workouts, I have been thinking about my legs for some reason. I really want the quads to grow some and get better definition. So, as much as I hate them, I have decided to add some "walking lunges" to leg day in addition to my bounds. I just believe it is necessary. I am also getting rid of the resistance band workouts for weeks 1 and 3. I believe that my arm and shoulder is sufficiently healed to do light dumbbell work again. So I am adding back, with low reps, front arm raises and military presses. I want to at some point reintroduce the 300 workout on Fridays, but cannot do this until I can do the pressing motion without pain (workout requires 50 clean and presses). Until then, Fridays will still be plyometrics and Tabata day.

Today's workout went awesomely well. I was SO fired up. I stretched out really good during my workout and had no problems with my arm and shoulder. The right arm is showing no signs of injury (read Wednesday's blog). I KNOW, however, that I will use the push-up form that I has benefited me the most over the years. LOL! I got in the 1-mile run today and although my legs felt like lead after all of the bodyweight squats and calf raisers, I finished it in 6:00. The next challenge is getting in the first 2 and 3 mile runs of the new Cycle. That happens on Monday and Tuesday of next week. My goal is to always go slow and finish those first runs! LOL!

Once again, I welcome my new friends to my page. I hope that you find something useful and inspirational on my page. There are TONS of videos of exercises, stretches, etc. My workout for the past cycle and the Intercycle are posted. If you have any questions, please feel free to contact me!

Have a most wonderful weekend everyone!

Here is what I did today:

• Stretching Regimen
  
  
• 3 x 40 Quasi Sit-ups
  
  
• 3 x 40 Push-ups
  
  
• 3 x 40 Reverse Crunches
  
  
• 3 x 40 Crunches
  
  
• 3 x 40 Bodyweight Squats
  
  
• 3 x 40 Bodyweight Calf Raisers
  
  
• 3 x 40 Reverse Push-ups
  
  
• 3 x 12 Pull-ups
  
  
• 3 x 12 Reverse Pull-ups
  
  
• 3 x 12 Chin-ups
  
  
• 3 x 12 Hanging Leg Raises (Straight legged with Chin-up Grip)
  
  
• CARDIO:
  
  
• 1-Mile Walk
  
  
• 1-Mile Run (6:00)