I was up watching what turned out to be a great game last night! I knew I would not be up on time this morning. I decided to just go with it for today and to "reset" on tomorrow. I thoroughly enjoyed the game. I enjoyed my food, which on the whole was not too unhealthy in the first place, because I planned for my eating on yesterday. I essentially did another partial intermittent fast on yesterday and ate the one meal yesterday during the game. I sampled a bit of this and that. The old physique doesn't look too bad today.

The arm and shoulder workout was one of those good, solid, "average" workouts. I simply got it done. I also hit the static curls on the pull-up bar. That is where one goes and pulls up into the chin-up position and holds that for a predetermined period of time. In my case, the time was 30 seconds. It was enough to burn the biceps good. It was a great element to reintroduce into the workouts. Also, I decided today to just do all of my extra push-ups after the workout was completed. Immediately upon finishing the 2-mile run (completed in 13:18-6:39 mile pace), I hit 2 sets of 50 push-ups and 1 set of 25 triangle push-ups (hope these help the triceps). I took 1 minute of rest between sets.

Tomorrow is chest and back day. Weighted push-ups, dips and a few good things are on the agenda. After that workout, I will take my stepfather out to the eye doctor and for blood work for his kidney doctor. Hopefully, after this, I can get some time for my projects this week.

I have had a good clean meal today and now it is time for that 30 minute power nap! I am wishing you all a great Monday!

Here is what I did today:

• Stretching Regimen
  
• 3 x 30 Hammer Curls
  
  
• 3 x 30 French Press
  
• 3 x 30 Reverse Flys
  
• 3 x 30 Front arm raises
  
• 3 x 30 sec. Static Curls (on pull-up bar)
  
  
• CARDIO:
  
  
• 3 x 1.0 min Rope Jumping
  
  
• 3 x 25 Jumping Jacks
  
  
• 3 x 25 Windmills
  
  
• 9 x 40 yard Agility Drills
  
  
• 9 x 40 yard Sprints
  
  
• 3 x 40 yard Broad jump burpees
  
  
• 1-Mile Walk
  
  
• 2-Mile Run (13:18)
  

TRANSFORMATION CHALLENGE DAY 9:

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