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
  
• CARDIO:
  
• 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:

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
  
  

• 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!