I was more tired than I realized from yesterday. I turned in early, but did not sleep well. I turned off the alarm at 5:30 this morning and turned over. I got up at 6:20 and got moving through my morning routine. When everything was completed, I found that I was only running about 30 minutes behind schedule and moved ahead into the back and chest workout for the day.

Today's workout for the chest was mostly push-ups with some dips. The back workout consisted of good mornings, back extensions and pull-ups to failure. I wore the weighted vest for everything except the pull-ups to failure (It has occurred to me! LOL ). I knew from yesterday's forecast that it would be raining and was prepared to get the 3-mile run in out there. I pushed on yesterday's 2-mile run and ran the fastest 2-mile I have run this cycle (12:24). I knew today's run would contain a lot of slipping and sliding. When I went out for the pull-ups, 1-mile walk, and 3-mile run, it was raining steady, but not to the degree that I found it difficult to do what needed to be done. It was a rather soothing rain, plus I had good music on the mp3 player, which also made me feel pretty good out there. I set a good easy comfortable pace and even with some slipping and sliding, I managed to complete the run in 20:57 (6:59 mile pace). Had the course been dry, I suspect today's run would have been one of the better ones for the cycle. By the way, I managed to do 34 pull-ups to failure. They left the back, arms, shoulders, AND abs feeling kind of right! 34 is also another PR of sorts! LOL!

Last night I hit the extra push-ups and ab work and I stopped all eating at 7:30, which has been the case since Sunday. I am feeling a bit better about where I am going with this Transformation Challenge. I have to thank DrLynn for her very kind and encouraging comments on my profile page on yesterday. I appreciate all of the encouragement from my friends on here, old and new! Hopefully, within the next 53 days I will have great results with such support.

I have eaten a good clean first meal of the day and now am ready to take a little nap. It is so cloudy that I cannot help but to feel a little sleepy! LOL! I am wishing you and yours a most wonderful Tuesday evening!

Here is what I did today:

• Stretching Regimen
  
  
• 3 x 40 Push-ups (20-lb weighted vest)
  
  
• 3 x 40 Dips (20-lb weighted vest)
  
  
• 3 x 40 Good Mornings (20-lb dumbbells & weighted vest)
  
  
• 3 x 40 Back Extensions (20-lb weighted vest)
  
  
• Pull-ups to Failure (34)
  
  
• CARDIO:
  
  
• 1-Mile Walk
  
  
• 3-Mile run (20:57)
  

TRANSFORMATION CHALLENGE DAY 31:

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
  
  

• Last night, hit the 3 sets of extra ab work (Teagen Rose's workout while on my back. Those exercises are NO joke. See the video. They are worse hanging from the pull-up bar!) and elevated push-ups (3 x 50).
  
• 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.