I have had difficulty getting on and navigating bodyspace today. I thought the problem was with my computer. I downloaded the new Java update today and was wondering if that was the problem. I finally thought it was my browser---Firefox and have uninstalled it for the time being and am writing this blog in sloooooow IE8! LOL! However, I am able to navigate bodyspace. I will reinstall Firefox after I get the blog written and hope that it was just a glitch on bodyspace's part! LOL!

Today was the new ab workout. I got in my stretches and extra push-ups inside and then went outside to hang on the pull-up bar to do the ab workout. I tried going straight through the six exercises and ended up with such bad form on the last two exercises that I decided to take another approach. It is really a demanding workout and my abs were burning up. The second time around I decided to take 10 second breaks between every two exercises. This worked better and allowed my arms, which have to be in about half pull-up position to even complete the workout, to rest. Already I am looking forward to week 5 when I will do this particular workout again. My goal will be eventually to get through the entire workout without taking a break.

The run was a big surprise. I thought I would definitely hit 21 minutes or more. However, the legs felt suprisingly good and I actually ran the 3-mile 3 seconds faster than on yesterday! I finished in 20:33 (6:51 mile pace). As I mentioned, the times will come down as I progress into the Cycle.

Today was a good diet day and as I write this, I find myself in that familiar "almost hungry again" state. I am going to eat a grapefruit and call it a night for eating. Overall, I believe that I am on pace with the challenge. Diet is good and the workouts are going very well. I just need to pace myself and make sure that I am not going to miss the goals for where I want to be on April 20, when my 12 weeks end. I want to be able to go on a good cutting diet within 2-3 weeks of the end of the Challenge and spare my muscle.

Tomorrow, I am hoping that the weather is not too rainy. We have about an 80% chance of rain and my 300 Workout is an all outside workout. I can do some elements inside, but I would have to run out and hit the pull-ups! LOL! I may do as much of it as possible out in the garage and hit the pull-ups, not worrying about the time on tomorrow. I also have a 1-mile walk and run scheduled to finish up everything. After that I will eat a couple of good meals and then go into my intermittent fast for the weekend. I take 2-week progress pictures for the Challenge on Sunday. I hope the two week interval will allow me to see and be satisified with my progress to date. I took a "gallery" picture today because I am curious how I am looking. LOL! I will post later.

Given the difficulty I have had in getting this blog up. I will close by wishing you and yours a most wonderful Thursday night.

Here is what I did today:

• Stretching Regimen
  
• Teagen Rose Ab Routine on Pull-up Bar (video posted):
  
• 3 x 10 Leg lifts (alternating legs)
  
• 3 x 10 Leg lifts (bending legs)
  
• 10 second rest
  
• 3 x 10 Kickouts (both legs)
  
• 3 x 10 Kickouts (alternating legs)
  
• 10 second rest
  
• 3 x 10 Scissors (Straight legs)
  
• 3 x 10 Scissors (alternating legs up and over)
  
• CARDIO:
  
• 1-Mile Walk
  
• 3-Mile Run (20:33)
  

TRANSFORMATION CHALLENGE DAY 12:

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
   
   

Diet Grade (Past 24 Hours): A

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

• Got in the 2 sets of 50 regular push-ups, 1 set of 25 Triangle push-ups, and 1 set of 50 inclined push-ups (Total 175)
  
• Hit the brand new ab workout today! Looking to see great results!
  
• Ate good clean post workout meal (lunch and dinner)