I was up past my normal bedtime making sure that I got Cycle 30 up and posted. That being the case, I got up later this morning than normal. I still managed to get all of my morning routine done in fairly rapid fashion. I was also very excited to get started with Cycle 30. The Over 40 Transformation of the Week was a great motivator for me. I feel now that I need to exceed my current condition. It was indeed ironic that I received this award AFTER being injured and losing a good bit of muscle mass. That has been coming back slowly but surely, but I still do not feel that I am yet back in my top condition. So my drive and determination is back. I added elements to this new cycle that I believe will help with my overall growth and progress. Today, for example, I added back the ab work and extra push-ups that I used to do on Sundays. Tiger and pseudo push-ups will be added back to future cycles to get me back on track for planche push-up training to resume at some point in 2013!

Today was a great day for a workout. It was sunny in the upper 50s and it just felt good to be outside. I did my stretching, ab work, and push-ups inside and then went out for the rope jumping, hanging leg raises, 1-mile walk and 1-mile run! I completed a 5:46 mile today, but it was TOUGH! I have not run over 1 mile straight in over 3 weeks. So my cardio conditioning is not where it needs to be. The first hurdle to getting that back is to get through the first 2 and 3 mile runs of the new cycle and the week. This is generally more psychological than physical for me! So tomorrow after the arm and shoulder workout, I will not be running for time, but to get through the run. I generally try not do run slower than a 6:30 mile pace during these first runs. If I can exceed that I will be happy. 

Over the three week Intercycle, I can say I was blessed not to have gained much weight, given the lightness of the workouts AND the inconsistent eating I was doing. My beginning of the Cycle weight is 146.4 pounds---a 1.4 pound gain. It looks like I might have gained about .2% in body fat---7.7%. I should be back around 145 by the end of this first week. I set a goal to be 140 by the end of this month. That may NOT be realistic since it does seem that I am beginning to get some of my old muscle mass back. We will see. My pictures taken today, suggest that I have put on a little mass and hopefully not too much fat! LOL! You can certainly give me some good feedback after I have posted the pictures.

I hope that everyone has had a GREAT weekend. Now let's go out and have an outstanding week in and out of the gym!

Here is what I did today:

• Stretching Regimen
  
• 3 x 40 Quasi Sit-ups
  
• 3 x 40 Reverse Crunches
  
• 3 x 40 Crunches
  
• 3 x 50 Push-ups
  
• 3 x 12 Hanging Leg Raises (Chin-up grip with straight legs)
  
• CARDIO:
  
• 3 x 1 minute Rope Jumping
  
• 1-Mile Walk
  
• 1-Mile Run (5:46)