The incipient cold seems to be going away thanks to all the sleep, water, and vitamin C. I was down another 0.6 lbs of water weight to 140.4 lbs this morning despite a sort of final hurrah to off-plan eats last night at the launch party. I had a small meal’s worth of appetizers at the party in lieu of meal 6, but at least I stuck with my usual ice water and lemon as a drink. I’m still 3 pounds over my low weight of last week at this point. I am confident that I’ll be back at 137 next Monday as long as I stick to my plan.

This morning’s relative PC Shapeshift workout featured unweighted single-leg reach and touch as the primary posterior chain exercise. What I learned while performing this exercise for max reps is that my balance is nearly as bad as my flexibility, and that is pretty bad! I seriously need to make yoga a regular part of my routine. Weights on DB flat chest press are back up to 40 lbs in each hand, and I consistently performed 6 chin-ups without stopping in the same superset. I did slow negatives for rep 7 and 8 in each set to finish it off.

I ran out of time for intervals, so I integrated them into my lunch time walk again. After walking one 0.75 mile loop around the office complex, I ran up eight flights of stairs to the empty top level of the parking garage and completed the following workout:

- Max pushup test (91 reps in 2 min - This is my baseline for the 2 week Pushup Push program which I am officially starting today. It should be noted that the first 60 reps of those 91 were completed within the first 70 seconds of my timed set. The remaining 31 reps went by a LOT slower.)

- 20 jumping jacks
- 9 pushups
- 20 jumping jacks
- 10 pushups
- 20 jumping jacks
- 20 pushups
- 20 jumping jacks
- 10 pushups
- 20 jumping jacks
- 20 pushups
- 20 jumping jacks
- 10 pushups
- 20 jumping jacks
- 15 pushups
- 20 jumping jacks
- 15 pushups
- 50 jumping jacks

Total: 200 pushups, 210 jumping jacks

I finished up with 12 walking lunges on each leg, then ran back down the stairs. I may start taking my bokken and MP3 player up there now that the weather is cooling down and work in some Forza practice at lunch in addition to or in place of my usual walk.

I plan to get in another 45 minute YF cardio workout tonight when I get home and 15 minutes of YF yoga in the Meditation Garden. This is to make up for one of the two missed 45 minute steady-state cardio sessions from last week and to get into the habit of doing some flexibility training EVERY day, even if it’s only for 15 minutes.

On the nutrition front, I am on track (high zigzag day) through meal 3 today, and the rest of my food is prepped and packed. I’m going to start supplementing with a tablespoon of l-glutamine again each evening before going to bed to help cut down on the DOMS from the Shapeshift, pushup, and chin up workouts. Shapeshift posterior chain exercises on Wednesdays and Fridays change EVERY week, so I never get a chance to adapt to them and wind up in a permanent state of lower body DOMS as a result.

I kind of like feeling a bit of muscle soreness because it lets me know that I worked the right muscle groups, but I don’t appreciate how it affects my performance in subsequent workouts!

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WORKOUTS
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- Shapeshift Relative PC workout (35 min)
- Walk (0.75 mi.) + Pushup/Jumping Jack/Stairs/Lunge Intervals (30 min)
- YF Cardio (45 min)
- YF Yoga (15 min)