It is FINALLY Friday! I can say that I began today after another good night of sleep. I think that I figured out what was going on with the sleep patterns. Part of it had to do with getting readjusted to tougher workouts AND I had allowed my coffee consumption to creep back up. I realized that I was drinking about 3 cups a day. I cut back down to 1.5 cups per day and things have improved. I am happy about that. Just like with the snacks and carbs, I have to be vigilant in making sure that my consumption does not creep up.
This week, I was not, however, able to get much done on my book and other projects because, as always seems to be the case, something popped up that had to be done for my parents. I spent a great deal of time working on this and, as always, running errands, paying bills, picking up prescriptions, and other chores. Even today, immediately after my workout, I was out doing some things. I told my parents that next week I have to have some time. I want to get this first book out there and see if I can sell 1,000 of them. This will be enough to fund my behavior change book, which will be very appropriate for all of my friends who want to change their behavior, be it get in shape, read more, stop smoking, etc. I would love to get that book done before the end of summer. It is mostly outlined and I simply need to flesh out each chapter. It will be full of exercises and tools that can be used to help people plan and monitor a 12 week behavior change project.
Now back to the workout! It was my usual short and BRUTAL Friday workout. Today was 300 Day and is the first time I got to get it done as written with the cardio I planned to do with it. The first time I did it, we had torrential rains early in the morning and my course was washed out. I ended up doing Tabata cardio in place of the run. Today was able to do the 1-mile run. I must say that although the workout is brutal to perform, especially since it is timed, that I was surprisingly stronger than the first time I did it two weeks ago. I managed to blow away my PR of 17:10, finishing in 15:00! I could not believe it! I pushed through all of the workout elements. The toughest being those clean and presses and that last set of 25 pull-ups. Furthermore, there was NO arm and shoulder pain! Cycle 33, I will cut reps on all dumbbell exercises in half and begin using the 30-pound dumbbells. By the fall I hope to have some 50-pound dumbbells. My PR for the 300 workout with the 30-lb (before my arm and shoulder injury) dumbbells is 22:12.
What KILLED me today was the 1-mile run AFTER the 300 workout! I could NOT believe how tough those 5 laps were! I could tell from the first lap that it was going to be a tough run. The legs were aching and I also found myself still a bit winded from the exertion during the workout. It became more about will than speed. I actually could not even gauge my speed today. My mind was on getting the laps done. I knew I was going to finish in the high six or low seven minute range. I had to look at my watch twice when I saw that the time was 6:20! That was one of the toughest 6 minutes and 20 seconds that I can remember in a while! This was a good strong workout that I believe will help make the difference in my physique in the next 8 weeks or so! My legs and upper body are bit achy from the exertion. Now it is time for some good rest and recovery before beginning Week 5 of Cycle 31 and the Transformation Challenge. This weekend I will do my entire 24 hour intermittent fast. I will eat a good clean meal this evening, take the vitamins and then start the fast. I am probably going to run it from 7:00 pm tonight until 7:00 pm tomorrow night.
Hopefully my week 4 Progress pictures on Sunday will reveal some significant progress. Right now I am keeping the diet clean, but am eating some things that I will cut out during the cutting phase (e.g. wheat bread, white rice, snacks (ginger snaps), fruit, etc.). It seems that there may be some muscle growth, which is the point for the first 9 weeks of the Transformation Challenge. So, I doubt if the weight will change significantly until the cutting phase.
Now the weekend has begun for me! I wish you and yours the very best of weekends!
Here is what I did today:
- Stretching Regimen
- 300 Workout:
- 25 Pull-ups
- 50 Dead Lifts (dumbbells)
- 50 Push-ups
- 50 Jump to box
- 50 Floor Wipers (check the video)
- 50 Clean & Press (dumbbells)
- 25 Pull-ups (Finished 15:00-New PR)
- 1-Mile Walk
- 1-Mile Run (6:20)
TRANSFORMATION CHALLENGE DAY 27:
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.