My sleep pattern remains inconsistent. I got up easily at 5:00 am on yesterday, but was not up until 6:00 this morning. I think I am going to just start moving at 5:00 even if I don't feel like it. LOL! However, after getting up, it was the usual morning routine, which I managed to get done surprisingly fast. I moved into my workout this morning for arms and shoulders and must say it was a great one.
After beating myself up on yesterday, I wanted to make sure that I am keeping my workouts on a high level until I change them up again during Cycle 32. I will be picking up those 30 pound dumbbells again and moving my reps up for all of my bar exercises AND push-ups. Furthermore, I have to be diligent in my diet and never let those sweets and carbs creep back into my diet in such high levels again. I can, however, in spite of where I am now see glimpses of my old physique. I think much of what is needed is to me to go back to what worked for me in terms of workouts now that the injury is resolved. I have a vision for what I want to look like in the next 10 weeks and if I get there, I have WON! This is about the journey for me.
I concentrated very hard on my reps during all exercises today and that produced a pretty good burn. I also, once again integrated the extra push-ups into the workout, which also provided an additional bit of work for the arms. The "static curls" on the pull-up bar were more challenging today given what I did during the earlier portion of my workout. Although it was drizzling during the entire time that I was doing the outdoor portion of my workout, I was able to get in all elements, including the broad jump burpees. Although a bit mucky, my running course was not too bad and I was surprised to go under 13:00 for my 2-mile run today. I finished it in 12:50 (6:25 mile pace). By weeks 5 and 6 of my Cycle, I should be well into the 12s for my 2-mile runs. It is going to be interesting to see how I progress during Cycle 32 without a break between cycles.
Tomorrow is chest and back day, with stretches and the first 3-mile run of the week. The workout will consist of wide and close grip pull-ups, and inclined and regular push-ups. I will work hard on form tomorrow and making sure that I get the most out of each repetition.
My diet has been really good. I believe that is why I see the abs starting to reassert themselves first. My back, particularly mid-back, has a startling amount of fat and I am sure that I will not only have to hit the back workouts hard, but will have to engage in some serious cutting to get it to look decent in a relaxed posed. I am, however, up for the challenge.
I hope that Monday has been great thus far and wish you and yours a very good remainder of the day!
Here is what I did today:
- Stretching Regimen
- 3 x 30 Dumbbell Curls (20-lb dumbbells)
- 3 x 30 Triceps Extensions (20-lb dumbbells)
- 3 x 30 Lateral Arm Raises (20-lb dumbbells)
- 3 x 30 Shrugs (20-lb dumbbells)
- 3 x 30 sec. Static Curls on pull-up bar
- 3 x 1-Minute Rope Jumping
- 3 x 25 Windmills
- 3 x 25 Jumping Jacks
- 3 x 40 yard Broad Jump Burpees
- 9 x 40 yard Agility Drills
- 9 x 40 yard Sprints
- 1-Mile Walk
- 2-Mile Run (12:50)
TRANSFORMATION CHALLENGE DAY 16:
Diet Grade (Past 24 Hours):
- To build more muscle in my chest.
- To build more muscle in my legs (quads).
- To build more muscle in my back.
- To continue strengthen my core in preparation for resumption of planche push-up training in 2013.
- To obtain a 5-6% body fat percentage while adding approximately 2-5 pounds of muscle during the next 12 weeks.
- To work on consistently running at or below a 6:15 mile pace on all of my runs.
- To continue to strengthen my arm and shoulders and prevent a recurrence of
- 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
- Got in 2 sets of 50 regular push-ups, inclined push-ups, and 2 sets of 25 triangle push-ups for a total of 250 extra push-ups!