Stayed up watching The Amazing Race last night! LOL! The football games pushed everything back on CBS. I got into bed late and to sleep even later. I got up at 5:45 instead of 5:00 this morning. I managed to get back on track fairly easily this morning. Generally, however, I need to be in bed by 9:30 pm. Anyway, I got up, pushed through the morning routine and was ready for the first arm and shoulder workout of the new workout cycle. It was a GREAT workout! All of the exercises were performed with dumbbells (20 pounders-I have to work back up to the 30s and beyond). I also did my first sets of military presses with dumbbells since early 2012. I did 3 sets of 10 with slow controlled reps. Gone was the horrible pain that I used to feel with the shoulder impingement injury. They felt great! I will add a few more reps before transitioning to the 20 pound dumbbells. I made sure that I was stretched out really well, particularly my arms, shoulders and biceps. 

I went outside for my various cardio activities. Those first broad jump burpees of the cycle are always tough, but I got them done, the agility drills and sprints went very well and I pushed a bit on the speed. I finished my 1-mile walk and got ready for that first 2-mile run of the new Cycle and the first in over 3-weeks. As I mentioned in yesterday's and in past blogs, I have some fear of those first runs after I take some time off---mostly that I won't be able to get through them! LOL! I found, however, that my fear, as usual, was unfounded. The first mile was very easy, so I pushed harder on the second mile. It was substantially faster than the first. I finished the run in 12:44 (6:22 mile pace). This would have been faster had I pushed a little harder on the first mile. I still was under my 13:00 minute projection. But, I GOT IT DONE! Now on to the first 3-mile run on tomorrow! I want to get that done in no more than 20 minutes.

Well, I am about to get ready to go to the pharmacist for my stepfather. I will eat when I return home. I want to be able to enjoy my first meal of the day without having to rush through it! Besides, a brother can always burn a bit more fat! LOL!

Everyone, have a great remainder of your Monday!

Here is what I did today:

• 3 x 25 Hammer Curls
  
• 3 x 25 Front Arm Raises
  
• 3 x 25 French Press
  
• 3 x 25 Reverse Flys
  
• 3 x 10 Military Presses
  
• Stretching Regimen
  
• CARDIO:
  
• 3 x 1 minute Rope Jumping
  
• 3 x 25 Jumping Jacks
  
• 3 x 25 Windmills
  
• 9 x 40 yd Agility Drills
  
• 9 x 40 yd Sprints
  
• 3 x 40 yd Broad Jump Burpees
  
• 1-Mile Walk
  
• 2-Mile Run (12:44)