I got my ragged old butt up EARLY this morning. It is the first time in a couple of weeks that I woke up feeling rested and ready to get up. I think I am finally acclimating to the more intense workouts. Plus, I have cut back on the naps, although around 3:30 or so in the evening I want to take one. I have, however, been able to sleep through the night. Such was the case last night. So, I pushed through the morning routine and got ready for the workout early!
Today was back and chest day. Most of the exercises today were dumbbell exercises. I used the resistance cord for one exercise. As usual I added in the extra sets of push-ups. I went outside and did my one set of pull-ups to failure. I barely made it, but got in 30 which is a PR for me. That 30th one was NASTY! LOL! The workout turned out to be very good. The cardio, however, was a different matter. Yesterday's 2-mile run was tough because of the really wet slippery course. Today the course was better, but still bad in certain spots. During my 3-mile run today I could not find a good rhythm today and everything just felt "off." My legs did not feel good and felt somewhat flat. Some days the runs are just going to be that way. Nevertheless, I was surprised that my time was not over 21:00. I finished in 20:03 (6:41 mile pace). Tomorrow I get a break from the longer distances since I will be doing my 3-mile interval run with all of the interspersed bounds, rope jumping, lunges, and walking. The good thing about today is that I got everything done before the rain began. I did not feel like being out in the rain today!
I could not resist taking a few "mid-week" pictures. I am, I guess, a bit anxious about my progress to some degree. So I snapped a few pictures for the gallery. I kept the front and back double-biceps out of all the pictures to post. They do show progress. I look more like my 2011, pre-injury self. I believe my legs and back will be where I could win or lose. I have to get them shredded. I am pleased with the size of my legs and just need to cut out the quads toward the end of the challenge. My back needs as much work as possible before I start the cutting in 5 weeks. Still plenty of time for transformation.
Everyone, have a most wonderful Tuesday. I am going to enjoy the rain and will probably listen to my e-book. I am still working on Josephus' Antiquities of the Jews. I am on Volume 3, which covers a lot of material that happens between the Old and New Testaments. Very interesting and historical.
Here is what I did today:
- Stretching Regimen
- 3 x 30 Chest Presses
- 3 x 30 Flys
- 3 x 30 Bent Over Rows
- 3 x 30 Low Back Rows (Resistance Cord)
- Pull-ups to Failure-30 (PR)
- 1-Mile Walk
- 3-Mile Run (20:03)
TRANSFORMATION CHALLENGE DAY 24:
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!
- 30 Pull-ups to failure today. PR for me! That 30th one was very tough. I will probably be stuck there for a while!