Last week was a very emotional week and I allowed events to impact my diet. I took one day off last week to regain my bearings and get some perspective. I did return back to the workouts, but really let myself go with sweets and late night eating last week. When I weighed in I found that I was back up to 151.6 pounds, a gain of almost 3 pounds. On Thursday and Friday of last week, I began to get back on track. I also decided to revisit a strategy for fat burning that I had neglected---"Eat-Stop-Eat"---ESE---(Google Brad Pilon). I simply go on a 24 hour water and fluid fast (coffee and tea with no sweetener). I ate really clean on Friday after the workout and started the fast at 6:30 pm. I came off of it on Saturday at 6:30 pm with a very clean meal to break the fast. LOL! It was "oatmeal." I did not eat anything more after the meal. Interestingly enough, I slept better last night than I have in recent weeks. After the workout was over this afternoon, I weighed and found that I was back down to 148.4 pounds!  At one point ESE was a huge part of my workout plans. I used to do this at least twice per month. For whatever reason, it felt fairly easy. I will be returning back to this strategy to help keep the fat burning under control.

Thanks to some encouragement from a few friends, I decide to do a double today. This would allow me to end the sixth and final week of this current cycle on Friday as normally scheduled. Today I combined planche push-up training with the leg workout. It was a great workout! The tuck planches felt pretty good. There is still some pain in the arm, but I feel that there is some healing going on. Next week, I will certainly rest and continue to attend to it. Hopefully, I will be pain-free going into the start of Cycle 28. The tuck planches were more consistent as far as time---35, 32, and 28 seconds. I need to get three 35 seconds for two weeks of training in a row, before I will be completely satisfied.

I worked leg exercises into the mix, using the weighted vest. I felt pretty good and added a 20 pound dumbbell, in addition to the weighted vest, when I did the 1-legged squats and calf-raisers. When I got outside to hit the remainder of the workout and for the cardio, I found that the legs had been pretty well worked. I ran the1-mile in 6:46, which is about one minute longer than I would normally take on average to complete the run. It did feel good, however, to know that the legs were impacted by the workout. After the 1-mile run, I did the 3-mile interval. After that I was done! LOL! 

Everyone have a wonderful week in and out of the gym! I am going to watch the Grammy's to see the tribute to Whitney Houston.

Here is what I did today:

Planche Training

3 x 40 sec. Tuck Planche

3 x 40 Quasi Sit-ups

3 x 40 Pseudo Push-ups

3 x 40 Reverse Crunch

3 x 40 Push-ups (weighted-inclined)

3 x 40 Tiger Push-ups

3 x 15 Pull-ups

3 x 15 Pull-ups (Reverse)

3 x 15 Chin-ups

3 x 15 Jump Squats

5 x 90 EXTRA PUSH-UPS

3 x 2 x 40 Lunges*

3 x 40 Calf raisers-Seated**

3 x 40 1 Legged Squats*

3 x 40 1 Legged Calf raisers*

*20 pound weighted backpack and 20 pound dumbbell

**30 pound dumbbells

Cardio

3 x 2 Minute Jump Rope

1 Mile Walk

1 Mile Run (6:46)

STRETCHING

5 x 2.0 min Jump Rope

5 x 40 yd Bounds

3 Mile Interval Run