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)
  
  
• CARDIO:
  
• 1-Mile Walk
  
• 3-Mile Run (20:03)
  

TRANSFORMATION CHALLENGE DAY 24:

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!
  
• 30 Pull-ups to failure today. PR for me! That 30th one was very tough. I will probably be stuck there for a while!