Today was one of those workouts that is distinguished only by the fact that it got done. This was a "just do it day." I did not and don't feel particularly unmotivated today, but just knew what had to be done and got it done. Today was arm and shoulder day. This is one of the workouts that contains mostly wide and close grip chin-ups. I also do 3 sets of military presses. These allow me to check the progress of the arm and shoulder to make sure there are no impingement issues. There was no pain or difficulty in completing the reps today and I am encouraged that I will be back using my 30 pound dumbbells soon.
I completed my stretches, military presses and extra push-ups inside. I then went outside for the bulk of my workout---chin-ups, rope jumping, jumping jacks, windmills, agility drills, broad jump burpees, sprints---finishing up with 1-mile walk and 2-mile run. Although today was beautiful and turned out to be much warmer than yesterday, even with this morning's 16 degree start, my running course deteriorated rapidly, making everything difficult. Snow melting on the course has a very different impact than does rain. There was mud in places on my course where there is normally none and my feet sunk in some places as I was walking and doing my cardio. I was thinking during the 2-mile run, "Just stay on your feet." It was a tough, miserable feeling, slow run, but I persevered and finished it in 13:54 (6:57 mile pace). Tomorrow the run will not be any faster since we are forecast to receive rain. The temperatures, however, will top out in the mid to upper 50s! This has been a rollercoaster of a winter in terms of temperatures.
I am very happy with my progress during the Transformation Challenge. I was surprised to be down a pound yesterday to 148.6. Although eating clean, I felt like I consumed a lot of food last week. I could see, however, even if not evident in my profile pictures, that the abs are really starting to clean up and I can tell some difference in my back. I will continue with my current eating pattern for the next 6 weeks or so before going into full cutting mode.
Today is President's Day and everyone seems to be in a very laid back calm mood. It is fairly quiet around the house and I have not had to go out for any errands, mainly because I took care of them last week and on yesterday! LOL! I am hoping to get in some quality book editing time this week and get that book posted.
Tomorrow I hit back and chest, stretches, and a sloooow 3-mile run! LOL. Until then, I will enjoy the rest of the day and tonight, finding something to occupy my time. Have a great remainder of your Monday and a most wonderful week ahead.
Here is what I did today:
- Stretching Regimen
- 3 x 15 Military Presses (Dumbbells)
- 3 x 15 Wide Grip Chin-ups
- 3 x 15 Close Grip Chin-ups
- 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 (13:54)
TRANSFORMATION CHALLENGE DAY 23:
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!