I was up at the usual 5:00 am time this morning. Pushed through my morning routine. Instead of going straight to my usual light(er) Sunday workout, I had to run a few errands for the folks. Mom did not feel like cooking dinner today and neither did I, so I went out and picked up some fried chicken. We eat fried food, MAYBE twice per month. So yes I will be having a fried chicken breast! We have a ton of collard greens, a little pasta salad and some pickled beets. Since I have not eaten a full meal today, I don't think it will do much damage. But, I digress.

Week 2 of Cycle 30 got off to a good solid start. I am not riding on the momentum I had last week going into the new cycle. The "Over 40 Transformation of the Week" "bump" is gone! LOL! Time to get back down to the day-to-day hard work of improving the old physique. The workout was good and solid. My legs have not quite recovered from the beating I gave them on last week, but the 1-mile run was not bad. I was about 4 seconds slower than last week. I finished this week in 5:50. This week I will probably lay back a little on the runs to allow my legs to continue their recovery. It will be interesting to see how they respond to the next leg workout and the traveling lunges. Hopefully, they will get stronger and stronger and the quads will look better and better. I took profile and progress pictures today and am satisfied that I see some improvement in the definition of the quads. It might also have helped that I am down .4 pound this week from 146.4 to 146.0 lbs. Next week I want to be under 146, so I will continue to watch the diet and engage in a weekend intermittent fast again. I probably would have been down a bit more had I not indulged the entire weekend with drinks from my bottle of Port. I occasionally buy a .750 Liter bottle and will sip it over a weekend. I have one tiny portion left, which I will finish after dinner and THEN no more alcohol for me for another long while. Anyway, I like the way my profile and progress pictures are starting to look. My goal is to get down to 142 by December 31, 2012 with a nice low body fat percentage, but good musculature. We will see how that works out!

Tomorrow is arm and shoulder day---all chin-ups---close and wide grip. Of course there is the usual stretching, mixed cardio to end with a 1-mile walk and 2-mile run. I look forward to tomorrow's workout because it is all outside, except the stretching, and tomorrow is supposed to be a balmy 72 degrees with a partly cloudy sky!

Now it is time for me to eat my dinner, get some proofreading and editing on my book chapters done, and then watch The Amazing Race finale. This means I might be tired, groggy and cranky tomorrow!

Have a GREAT night and wonderful beginning of your work week on tomorrow!

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 (5:50)