Thus far, today has been a GREAT day! I say that in spite of the slight shoulder pain that I am experiencing today. I was told that it may take up to a year of healing before there is no pain. I can say, however, that on the vast majority of days, I have no pain. On occasion, I get a slight bit in the upper arm and back of my shoulder. I am wondering if the weather has anything to do with it. I used to be discouraged when I felt even the slightest bit of pain, but had to learn to put it in perspective. I simply compare the pain I have now to what I felt when my arm and shoulder were at their worst and I can move forward with whatever it is I have to do. So, the arm and shoulder workout went on today and without a hitch. The pain in the shoulder, believe it or not, did not interfere with my completing any of the exercises. The stretches also helped a great deal. In fact, I know now that I should be moving back up to the 30 pound dumbbells, because the 20s are starting to feel very light again! After that I am working toward getting those 50s, so I can bring my reps way down on all of my dumbbell lifts.

After stretching and working the arms and shoulders, I went outside for all of my mixed cardio activities, followed by the 1-mile walk and 2-mile run. The run felt great, but was a slight bit slower than I would have liked it to have been. Considering what I did on the legs before the run, I am not devastated by the 13:16 (6:38 mile pace) that I finished the 2-miles in. It is still faster than last Tuesday's. Tomorrow I suspect that the pace for my 3-mile run will be a bit faster, given all that I have to complete is the run.

Tomorrow is chest and back day, followed by the 1-mile walk and 3-mile run. I will also begin working on my Transformation Workout Cycles 31 and 32. Those together will make up the 12 weeks (84 days) for the contest. After this Cycle is completed, I will take a 2-week Intercycle and then begin the contest on January 27, 2013. Right now, I am contemplating adding more resistance to my bodyweight exercises and going back to the 30 pound dumbbells. Cardio will stay the same. With me, I know that how I look is highly dependent on my diet. I also know that I need to plan my diet a bit more and buy some things to insure that I don't go off (or too far LOL! ) track.

Anyway, I wish you all a wonderful day! For those of you who are off work, enjoy the time with your family, friends, and loved one. As always, be vigilant and safe.

Here is what I did today:

• Stretching Regimen
  
  
• 3 x 25 Dumbbell Biceps Curls
  
  
• 3 x 25 Overhead Triceps Extensions
  
  
• 3 x 25 Lateral Arm Raises
  
  
• 3 x 25 Shrugs
  
  
• CARDIO:
  
  
• 3 x 1-Minute Rope Jumping
  
  
• 3 x 25 Jumping Jacks 
  
  
• 3 x 25 Windmills
  
  
• 3 x 40 yard Broad Jump Burpees
  
  
• 9 x 40 yard Agility Drills
  
  
• 9 x 40 yard Sprints
  
  
• 1-Mile Walk
  
  
• 2-Mile Run (13:16)