Taught an adult ed class last evening.  Long day.  Started at 5:10am when my alarm went off and I headed for the gym; ended at 10:15pm when I got home from teaching the three-hour class. Slept soundly.  Actually made it to the gym this morning.  Today was a CT day.  As long as I eat clean tonight, here are my numbers that I will be reporting tomorrow:

My numbers for Thursday, November 17, 2011 – Day 30 (57.69%)

Clean Eats: 59/60/96 (61.46%) Following TNT Plan B.

Resistance Training: 13/20 (65%)  This is my DIY Workout – presently Phase 6.  I warm up with items 1 & 2 of the 3600 list.

Cardio Training: 13/20 (65%) This is 20 minutes on the Treadmill.  I don’t over do Cardio for three reasons (1) I really don’t want to screw up my knees and hips the way so many of my contemporaries have, (2) heavy cardio is reputed to undermine resistance training, and (3) I hate it.  The treadmill is followed by 20+ minutes doing two circuits of exercises 3-7  of the 3600 list.

PG1: 40-4-40: 26/40 (65%) The goal is to do 40 workouts of no less than 40 minutes each during the 52 days of the Challenge.  I have been alternating RT and CT days Saturday through Thursday.  Friday is my only day off, since I have an early morning business breakfast each week.  This should not be a problem.

PG2: 3600 Challenge: 3010/3600 (83.61%)

  1. Swiss Ball Crunches: 650/800 (81.25%) Doing 50 reps solely as a warm up – not adding any weight.
  2. Decline Push-ups: 650/800 (81.25%) Doing 50 reps solely as a warm up but have started adding some difficulty by using a BOSU platform or doing them one-legged.  May pull back on the added difficulty on days I am doing Bench Presses.
  3. Chin/Pull-ups: 300/400 (75%) Mixing Shoulder width Pull-ups and Chin-ups – aiming for 20-30 each workout.
  4. DB Single Arm Swings: 520/400 (130%)  I have increased to a 30 pound DB.  Do 10 with each arm as one set.  Do 2 sets.
  5. Hanging Leg Raises: 419/400 (104.75%) Aim for two sets of 20 but pay special attention to my back muscles holding me up in the slings.  I try to keep them tense and holding me up high.
  6. Weighted Dips: 320/400 (80%)  Presently using a 45 pound plate suspended from a Dip Belt and doing 2 sets of 10.
  7. Cuban Presses: 290/400 (72.5%) Increased the weight to 15 pounds, now aiming to increase the reps from 10 to 15.  This exercise I increase the weights and reps in baby steps.  It is to shore up the rotator cuff area – but can just as easily damage it.  My patience has paid off.  I can now do shoulder width pull-ups with no pain.  Have yet to try wide grip ones that caused the problem in the get go.

So far this routine has been working for me.  As long as I continue to make progress, I will stay the course.