Here is the in depth info for day 1 of the 10 weeks to a ripped body total transformation challenge.


B/F: Turkey Bacon, Egg, 2 slices 100% whole wheat toast, water, multivitamin. (7:10 a.m.)

Snack: Kashi Crunch Peanut Bar, water, large green apple.

Lunch: PB&J (100% organic peanut butter 2/ honey, organic blueberry preserves, 2 slices of 100% whole wheat bread, beef jerky, water.

Snack: Kashi snack bar (almond), cheerios

Dinner: Microwave meal (low calorie) Sesame Chicken with broccoli, water.

Snack: Small serving of homemade rocky road ice cream, water


A.M. Cardio:

  1. 5 minutes of sprints (sprint up the drive-way, walk down) = 7 sprints between 0:00 and 5:40 on my stop watch.
  2. 5 minutes of jump rope (45-60 seconds jumping rope, 30-45 second light job break) = about 3 minutes of jump rope between 5:40 and 11:40.
  3. 6 minute run (between slow and moderate pace), between 11:40 and 17:40.
  4. 1 minute jump rope = maybe 45 second of jump rope since I was so tired I could barely lift my feet off the ground and the rope kept snagging on my shoes after a few jumps.

P.M. Cardio: 25 minute interval walk/jog/run

  1. 0:00 – 5:00 = warm up fast paced walk
  2. 5:00 – 6:30 = moderate pace jog
  3. 6:30 – 7:00 = Intense (80-90% max) sprint
  4. 7:00 – 9:30 = moderate pace jog
  5. 9:30 – 11:00 = fast paced walk
  6. 11:00 – 13:00 = moderate pace jog
  7. 13:00 – 13:30 = Intense (90%) sprint
  8. 13:30 – 15:00 = moderate pace jog
  9. 15:00 – 15:30 = Intense (85%) sprint
  10. 15:30 – 17:00 = fast paced walk
  11. 17:00 – 20:00 = slow to moderate pace jog
  12. 20:00 – 25:00 = cool down walk


Basic Christianity by John R.W. Stott, pp. 1-60.  Excepts:

“We do not seek because we do not want to find, and we know that the way to be certain of not finding is not to seek.” p. 18.  Even as a believer so often I fail to seek God’s guidance in my life out of fear of where he might send me; fear that perhaps the burden will be too great or the distance too far.

The I Am’s of Christ: I am the bread of life [John 6:35]; I am the light of the world [John 8:12]; I am the resurrection and the life [John 11:25-26]; I am the way, and the truth, and the life [John 14:6].

“The essence of love is self-sacrifice.” p. 44.  How often do we sacrifice of ourselves?  Is our self-sacrifice a large part of our life or more of an intermittent action engaged in occasionally to assuage a guilty conscience?  Moreover our culture is built on self-indulgence, the exact antithesis of self-sacrifice.  When we hunger (and often even when we don’t) we indulge in any one of a number of foods merely to gain some hedonistic pleasure for the palate.  When our minds seek out activity we indulge them with self-serving entertainment and leave them without the nourishment of difficult reading and the plethora of excellent literature that covers the shelves of most public libraries- and is, moreover, available online for free for anyone willing to type a few letters and click a few times.

Evening by Evening, C.H. Spurgeon, entry for July 8th.


A Grammar Book for You and I, C. Edward Good, pp. 1-30

Once you get past the author’s smug sense of self-assurance at his own terrible jokes the book ain’t half bad.  He even includes this gem of a sentence that is indicative of my complaints about how law school corrupts even good grammarians.

“The testimony that was given by Reeves went to the heart of the defense he asserted, which was his lack of specific intent.” p. 6.  He could have simply written this and use half the number of words. “Reeve’s testimony went to the heart of his defense, that he had no specific intent.”  Simple, eh?

The Elements of Style, Strunk & White, pp. 1-30.

Strunk seems to agree that my use of a dash is excessive and “informal.” p. 16.  Strunk & White also gave me some help with the horrific annoyance of when to use who or whom: Hint, the suggest using he/she and him/her as substitutes in the sentence.

Shoot, Eats, & Leaves, Truss, pp. 35-67.

Mostly a refresher.  Jesus’ robe doesn’t require an extra s thanks to his ancient status, but my boss’s requires what is in my opinion a superfluous “s” because he isn’t famous and born long, long ago.

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