I had a great Sabbath rest. I also had a great intermittent fast today (water & coffee). After sundown, I hit my extra push-ups. I did 2 sets of 50 regular push-ups and tried a set of 25 triceps push-ups just for the heck of it. I may keep doing them. I broke the fast at 7:30 tonight with a good clean meal and as I type this am eating a grapefruit. I eat them like others might eat an orange. I prefer them to oranges. Tonight's blog is simply to help me to maintain continuity during this Transformation Challenge. I believe things are going pretty well. I got reintroduced to the veins in my lower abs today! LOL!

Tomorrow is my light core workout! I am looking forward to it and a week full of new challenges added to my workouts!

Here is what I did today:

• 24 hour Intermittent Fast
  
• 2 x 50 regular Push-ups
  
• 1 x 25 Triceps (triangle) Push-ups
  

TRANSFORMATION CHALLENGE DAY 7:

Goals:

1. To build more muscle in my chest.
   
   
2. To build more muscle in my legs (quads).
   
   
3. To build more muscle in my back.
   
   
4. To continue strengthen my core in preparation for resumption of planche push-up training in 2013.
   
   
5. To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of
   muscle during the next 12 weeks.
   
   
6. To work on consistently running at or below a 6:15 mile pace on all of my runs.
   
   
7. To continue to strengthen my arm and shoulders and prevent a recurrence of
   impingement syndrome.
   
   
8. To continue integrate my full body stretching regimen into my daily workouts
   
   
   

• A=100-95% Clean
  
  
• B=94-90% Clean
  
  
• C=89-85% Clean
  
  
• D=84-80% Clean
  
  
• F=79% and below Clean 
  
  

• Week 1 weigh in on Sunday
  
  
• Week 1 progress pictures on Sunday