Today started REALLY COLD! LOL!---26 degrees at 5:00 this morning. I took the dog out early (very LOL!) this morning and the frozen grass and leaves, besides being white with frost, crunched loudly beneath my feet. The dog decided that he could not sit still to complete his business. I guess it was too cold for his paws. He was in constant motion until he finished and made a mad dash for the house. I got in the house got in the cup of Folgers and settled into the morning routine.

After finishing the morning routine, I put on the cold gear and got the workout started. I did my quasi sit-ups, push-ups, reverse & regular crunches and stretching inside and then went out for the hanging leg raises, rope jumping, 1-mile walk and run. It was a good outside session. I raised my reps for hanging leg raises from 12 to 15 per set and FELT that! LOL! The reps for all of my bar work will be at 15 for the second half (3 weeks of Cycle 30). My running, although I have taken a less aggressive approach, still is going pretty good. I finished a mile today in 6:08. The funny thing is that I STILL broke into a good sweat in spite of the cold temperatures and less aggressive pace.

The weekly weigh in continues to surprise. I am up yet another pound from last week to 148.2. I still don't detect a gain in body fat and am going to ride these gains out. I will begin being really watchful when I start this 12 Week $100,000 Transformation contest on January 27, 2013. I am going to finish Cycle 30 and tweak it for Cycle 31 to address areas that I want to improve during the contest (e.g. chest, back, quads). The quads, however, surprised me today. I was taking some profile pictures and looked at them. Perhaps the quad development is explaining part of the weight gain. I think they are looking as good as they have ever looked. I am posting the picture, which is a front double biceps where the sun washed my abs out. Ignore the washed out abs and look at the quads! LOL!

Tomorrow I hit arms and shoulders. I am looking forward to a great workout.

I hope everyone has had a great weekend! Wishing all of you a great remainder of the weekend and a wonderful week ahead.

Here is what I did today:

• Stretching Regimen
  
  
• 3 x 40 Quasi Sit-ups
  
  
• 3 x 40 Reverse Crunches
  
  
• 3 x 40 Crunches (with 20-pound dumbbell)
  
  
• 3 x 50 Push-ups
  
  
• 3 x 15 Hanging Leg Raises (Chin-up grip with straight legs)
  
  
• CARDIO:
  
  
• 3 x 1 minute Rope Jumping
  
  
• 1-Mile Walk
  
  
• 1-Mile Run (6:08)