week 1,day 5

10x
10 jumping jacks
10 pushups

19 min workout
1 min bench
1 min squat
1 min pulldown
3 min bike
1 min military
1 min lunge
1 min curl
3 min bike
1 min tricep
1 min heel raise
1 min leg extension
1 min leg curl
3 min bike

1.5 mile run (18 minutes)

Day 4, Week 1

Stretch

Run 10 min (12:00/mile pace)

Elliptical 20 min

Bike 20 min

1 min alt arm/leg raise
1 min swimmers

Wednesday, Day 3, Week 1

Stretch

20 minute run (300m intervals)

1 min alt arm/leg raise
1 min swimmers

Week One, day 2

Stretch/warmup

3x
30 squats
10,10,10 pulldowns (wide, reg, reverse) 80lbs
30 crunches

4x
30 lunges

1 mile run (13:00)

10 multi db #1
10 multi db #2
10 multi db #3

Post Holidays - Rise Again

5x
10 jumping jacks
10 pushups

1 mile run - 12 minutes

3x
30 sec swimmers
1 min pushups (30-25)
25 double crunches
ab stretch
1 min situps (12-18)

bike pyramid 5-15 (19 min)

1 min arm leg raise
1 min swimmers

Day 2

Stretch

5 min bike

squat x20
lunge x20

multi DB #1 x10
shoulder workout x10

squat x10
lunge x10

multi DB #1 x10
shoulder complex x10

swimmers 1min
alt arm/leg raise 1min

row 20 min

Return to Activity

5 min bike warm up

Jumping jacks x50

pushups x25
crunches x25
pullups x6

pushups x25
crunches x25
pullups x4

pushups x20
leg raises x25
pullups wide x4

alt arm raise pushups x12
leg crosses x20
pullups x4

diamond pushups x10
bridge 30 sec
pullups reverse x4

run 12 min pace - 20 minutes

Running Recap

20 minutes of jogging at 5mph pace on Sunday and Tuesday. Knee feels pretty good. Easing back into it. Lost a lot of cardio endurance unfortunately. Have to get back on the scale Thursday morning. Afraid of the result, but good incentive to get back into a regular program.

On The Road Again

Swim for 15 minutes

Jumping jacks x50
lunges x24
spiderman pushup x20
leg chris cross x30
rabbit chase x30
shoulder bridge x10
rotational pushup x20
swimmers x24
side crunches x24
wide pushups x20
wide squats x24
pushups x20
calf raises x32
bridge :50
flutter kicks x28
spades pushups x16
side leg lifts x24
dips x20
8 count body builders x12

Back in the Gym Post Wedding

25 minutes on the bike

16 bodyweight sets - legs, pullups, pushups, etc
Jumping Jacks x50
Wide grip pullups x5
Fire hydrants x16
Spade pushups x16
Flutter kicks x28
Calf raises x16
Rotational pushups x20
Chin up x8
Squats x20
Dips x20
Crunches x20
Lunges x12
Staggered pushups x20
Side leg lifts x12
Pullups x5
8 count body builders x12

3 1/2 beers (Miller Lite)

Definitely in rehab mode. Heading to Las Vegas and Albuquerque Sunday. Chance to reimpose the travel regimen.

Luminox 8400 v. Casio G Shock GW3000B

My Casio G Shock arrived yesterday and after some figuring and a little sunlight it is now working and on my wrist.

So which is better? I'll let you know after I put the Casio through its paces. Its a good looking watch, fits comfortably on my wrist. The Luminox proved itself in a two week span in the Adriatic Sea, living in the waters of Dalmatia. Running and PT were also handled in stride by the straightforward Luminox.

Casio is much more complicated with date, day and two extra dials that I have no idea what they are keeping track of. Stopwatch feature and alarm will be tested.

Monday Golf

18 Holes on the Blue Course at Haines Point

$34.50 with a push cart.

Shot an 88 and gave away a few chances with three penalties and a couple chunked chips.

Heading back to the weight room tomorrow.

Return

Rehabbing the knee with some NSAIDS.

stretch

push ups 3x1min
pull ups 3xfailure
abs 3x 1min, 30, 30

multi shoulder 1x10 - 15lbs

15 min bike

Legs

Leg day

Lunges 2x12
Squat 2x12 w 18lb overhead
Hamstring curl 2x10 45 lbs
Calf raise 2x12 85 lbs
DB grip 2x10 sec 65 lbs

30 min elliptical

Back to 2000 calorie a day diet

Back in Action

Bike about 10 miles today.

Weights
Arnold Military Press 2x8 (30)
Cable Row 2x8 (100)
Barbell Curl 2x8 (55)
Tricep Cable Pushdown 2x8 (45)
DB Shrug 2x8 (50)

165.5

166.5

No workout yesterday. Just about an hour of walking, split in three short walks with Max.

Running 2.25 miles in 23:30 (1 minute warm up)

5x pullups (8, 6, 6, 5, 4)
5x pushups (40, 30, 30, 25, 15 diamond)
5x abs

167.5 And A Week Until Alaska

A little sore today so focusing on diet and staying hydrated.

25 min morning walk

30 min cardio intervals at LSD pace

20 min afternoon walk

10 minute evening walk

Total 1:25

The Tide Is Back In

The Tsunami is back.

30 min walk this morning.

Afternoon workout
5x pullups (7, 5, 5, 4, 4)
5x pushups (40, 40, 20, 20, 15 diamond)
5x situps

2.25 mile run (23:30)

30 min walk afternoon

20 min walk evening

yoga/foam rolling before bed

Goal is 12 hours per week exercise. Today 2:05

Home Soon

Harborview in Martha's Vineyard is a pleasant place.

Up early for work.

25 min swim
20 minute run
20 minutes bodyweight

I really want a few weeks in my own bed. Too bad I lose my best friend week after next. Well we will always have Alaska.

Trapped on the Island

Its like Lost being trapped in here in Martha's Vineyard. Waiting on the DSCC.

Swim 20 minutes

Yoga 17 positions

Need to try to run today, or some bodyweight workout. Damn Adidas Sambas giving me a blister, hopefully that doesn't get worse.

Back from Croatia

UPDATE

5x pushups (40, 40, 40, 30 narrow, 20 spade)
5x abs
5x pullups (wide 8, 8, narrow 7, alt 6, chin 6)

Run 2 miles in 21 min (incl. one minute warm up)

---

170 pounds after a steady diet of pizza, chevapcici, and beer for two weeks. A little running and yoga. Swimming and treading water every day.

Back on the better eating plan and a return to regular workouts.

Sticking with 5x + running 20 min for now. Weights need to be shaken up with more intensity and duration.

Thursday

Looking forward to a three week break. Need to shake things up a bit.

Weights
Row 2x10 (80, 90)
Arnold military press 2x10 (40)
Standing barbell curl 2x10 (65)
Tricep push down 2x8 (60)

30 minutes elliptical intervals

Critique of last six months

the body weight stuff is good, as is running

wieghts are maintenance level, elliptical is probably a calorie burner but is it really upping the conditioning.

World Cup Wednesday

Weights

Hamstring curl 2x10 (45)
Seated calf raise 2x12 (80)
Walking lunges 2x12
Squat 2x12 (45)

30 min elliptical

Next week I hit the road for three solid weeks. No weights, no gym equipment. Just bodyweight (fitdeck), running and swimming. Weigh 165 today. Hopefully can stay under 170 or even do a little better.

Real life challenges.

Rapid City

There is nothing either "rapid" or "city" about Rapid City, SD

2mile run in 21.30, 1.30 warmup

5x pullups (9, 9, 8, 7, 6) Wide, shoulder, alternate grip
5x pushups (40)
5x abs

Swimming

Swimming for one hour
treading water 1min intervals

Weights
Row 2x10 (90)
Arnold military press 2x12 (40)
Standing barbell curl 2x12 (55)
Tricep cable pushdown 2x12 (50)

Elliptical 30 minutes

No Swimming

30 min elliptical, interval style

Hamstring curl 2x10 (45)
Seated calf raise 2x10 (80)
Walking lunges 2x15
Overhead press squat 2x12 (12)

Victory Day

2 mile run in 21 minutes, 2 minute warm up. 5.8mph pace

5x pushups (40)
5x pullups (8, 8, 6, 6, 6)
5x abs

Weights - Upper Body

Row 2x10 (80)
Arnold military press 2x10 (40)
Tricep cable pushdown 2x10 (60)
Recline db curl 2x8 (30)

30 minutes elliptical intervals

Weights - Lower Body

Walking lunges 2x18
Squat with bar above head 2x10 (9)
Hamstring curl 2x10 (40)
Calf raise seated 2x10 (70)

30 minutes elliptical, interval style

164.5

Swimming and Running

One hour swimming. sets of 30 seconds treading water. Goal is 5 minutes for triathlon qualification.

5x pullups (8, 7, 6, 6, 6) wide grip, shoulder width grip, alt hand grip
5x pushups (40, 40, 35, 35, 35)
5x abs

2 mile run in 22 minutes, including 2 minute warm up.

Saturday in PA

Bike ride Saturday in Williamsport, PA about 9 miles, thunderstorm.

Friday

30 minutes elliptical

2x10 squats (24)
2x10 hamstring curl (35)
2x10 lunges
2x10 seated calf raises (80)

Weights

Weights

Rows - 2x10 (80)
Arnold military press 2x10 (40)
Preacher curl 2x8 (60)
Tricep pushdown 2x10 (55)

30 min elliptical

Wednesday of Doom

Run 2 miles in about 18:30, 2 min warm up.

5x pushups (40, 40, 40, 35, 30)
5x pullups (8, 6, 6, 6, 4) wide grip
5x abs

Cal Ripken League Golf Tournament

7 under for the scramble, drove the ball well, some good second shots. Putting was close but couldn't close the 10-14 footers.

High fat day. Going to be tough to run tomorrow.

Legs

30 min elliptical

Weights
Hamstring curl 2x10 (35)
Seated calf raise 2x10 (80)
Squat 2x12 (18)
Lunges walking 2x10

2 good length dog walks (1.5-2 miles each)

Weights

30 min elliptical

Upper body weights

Row 2x10 (80)
Arnold military press 2x10 (40)
Curl w/reverse 2x8 (30)
Tricep cable pushdown 2x10 (60)

Mini Triathalon

After a Friday off day.

Bike ride - 3.5 miles there, 3.5 miles back

Swim for 1 hour

Run 20 minutes (1 min warm up) at jog (5mph) pace

5x pullups (6) various grips
5x pushups (25)
5x abs

Thursday

Can't quite figure out the spacing of off days. Going to try every three days on/one day off. See how it works.

25 min elliptical

Weights

Hamstring 2x10 (25) single leg
Squat 12 (bodyweight)
Lunge 20
Seated calf raise 2x12 (45)

Wednesday

Weights today
Rows 2x10 (80)
Arnold military press 2x10 (40)
Seated DB curl 2x10 (30)
Tricep pushdown 2x8 (60)

30 min elliptical

Weekend Off and Now Back to the Grind

Friday, Saturday, Sunday, Monday off. No workout (did play golf Sunday -Old Hickory, shot 97, only one birdie, no pars). Ate whatever I felt like and had a few beers.

Tipped scales at 170 but definitely not good shape.

Tuesday
5x pullups (10, 9, 6, 5, 5) wide grip for last two sets
5x pushups (40, 40, 35, 30, 25)
5x abs

2 mile run in about 21 minutes, with 2 min warmup

Judgment Day

Run 2 miles in about 21 minutes (including 2 minute warm up)

5x pullups (9,8,8,6,4)
5x pushups (40, 40, 35, 30, 30)
5x abs

Delightful chicken curry for lunch

Need to add leg exercises to weight lifting days

Squats
Lunges
Hamstring curl
Calf raises

Weights/Elliptical

Weights today

Arnold Military press 2x10 (40)
Row 2x8 (70)
Alt db curls 2x10 (35)
Tricep pushdown 2x8 (60)

30 min elliptical

No Workout No Cry

No workout today. Shit.

No Myrtle Beach.

Catch Up

Friday Weights and elliptical

Saturday running 2miles and 5x (40 pushups, 6 pullups, abs)

Saturday and Sunday, big meals, lots of beverage, little sleep.

Monday, elliptical and decisions on Myrtle Beach.

Got to get back on that horse!

166.5 lbs

30 min elliptical today

Weights tomorrow and hopefully a workout Saturday. Big Weekend coming up.

Golf Tournament

Came in 3rd at Trump National Member Guest golf tournament. Played like crap. No work out today. Cheat meal as well. Pork baby back ribs.

167

2 mile run, 21 minutes (including 2 min warm up)

5x pushups (35)
5x pullups (6)
5x abs

Playing in Trump National Country Club Member Guest tomorrow. A little sore from lifting weights but looking forward to a low round

Weights

Lifted weights today

Arnold press 2x10 (40)
seated curl 2x10 (55)
tricep pushdown 2x10 (65)
cable row (110) wide grip
pulldowns

30 min elliptical at sort of easy pace

Foam roll and Yoga tonight

Biking Sunday

11-12 mile bike ride today. Tooled around the Potomac River and Hains Point. Found a golf ball.

Need to foam roll and yoga later.

UPDATE

Yoga for a good 20 min. Foam rolled.

Two a Day

Morning

Run 2 miles at 22 min pace (with warm up)

pushups 5x (50, 40, 35, 20diamond, 30)
pullups 5x (8, 7, 8, 6, 5)
abs 5x

Going for bike ride this afternoon

UPDATE

10.5 mile bike ride

End of the Week

30 min elliptical

pull downs - 2x10 light focusing on lats
rows - 2x8 (70)
tricep push down 2x8 (55)
Arnold military press 2x10 (40)
curls 2x8 (50) machine

Getting Ready to Mix it Up

After about three months of the 5x routine, it may be time to mix it up a little bit.

2mile run in 21min (with warm up of 2min)

5x push ups (40, 40, 35, 35, 30)
5x abs
5x pull ups (8, 8, 7, 6, 4)

Swimming should start soon

Monday Weights Recap

30 min elliptical

Rows 2x8 (45, 70)
Curls 2x8 (70)
Tricep pushdown 2x8 (65)
Arnold military press 2x10 (40)

Today some steady state Cardio and recovery time. Heading to YMCA for swim/dive certification info

Running Around

Big errand day.

Running 2.5 miles, took about 25min.

Pullups 5x (8,7,6,6,5)
Pushups 5x35
Abs 5x

Golf Friday

After two big days of food, a light day of eating. Played golf, shot 91. A lot of walking.

Working out tomorrow. Running and pushups, pullups, abs.

On the Road

30 min elliptical and some resistance training. Left DC at 168.5 lbs. Stay away from the Mexican food. That diet can only be consumed heathily if combined with steady, back breaking, hard labor.

169 Pounds

2 mile run, 5x pullups (8, 6, 6, 6, 4), 5x30 pushups, 5x abs

On the road to Sacramento tomorrow. Hopefully will be able to work out on Wed.

Multi-Sport Sunday

Good project day. Built a bicycle rack for repairs. Ended up taking the bike to the shop. Short ride.

35min elliptical, weights - cable row (110), curls, tricep pushdown, arnold military press (35)

Bowling (wish my golf score was as low as my bowling) 75 best I could do. Jesus.

Dog is hanging in there with one less toe. Tough guy, plays through the pain.

Saturday Recap

One day workout (wed) 2 mile run in 20min. 5x30 pushups, 5x pullups (10, 8, 6, 6, 4), 5x abs. Pulled a muscle in my abs, very painful.

Thursday golf at Stonewall GC, VA (98 again)

Friday walk to office.

Saturday good hour bike ride.

Hopefully back in the gym Sunday.

Dog recovering from his amputated toe. Ouch.

Lazy Days Redux

30 min bike ride, weights - cable rows (110), curls (65), tri pushdown (55), arnold military (30)

Might take a nap

Golf Saturday

Thursday all day meetings

Friday, running 20 min at 5.5mph (2 miles)
5x30 pushups
5xpullups (10, 6, etc)
5xabs

Bad food, liquid diet, cheat day

Saturday, golf at Whiskey Creek, shot 98

Back in the Saddle Again

Back on that horse.

5x yesterday. 8 pullups etc. 20 min running. Not too much knee pain.

170.5 lbs

Weights today

Two Days of Return Diet

Two days of good eating.

Played golf today. Back to the gym tomorrow.

Back to Work

5x25 pushups
5x abs
5x pullups (7-4)

30min elliptical. May not be able to run for a while. Knees hurting at the LCL.

Back on a good diet (screw you Potbelly sandwiches) after bbq, ribs, brisket, mexican food, general tso chicken, pizza, margaritas, beer, rum, bailey's irish creme, etc.

Knee Pain

Trouble brewing. The knees are feeling it. May have to switch up training program.

Stay tunes.

Post Easter Workout

30 min running at 5mph. Absolutely dragging today.

5x25 pushups
5xabs
5xpullups (8,6,6,5,4)

Happy Easter

Gym today? who knows?

Cherry Blahhhhsomes

Weights today

Cable rows 2x12 (100)
Arnold military press 2x12 (35)
Barbell curl 2x12 (65)
Tricep pushdown 2x12 (50-60)

30 min elliptical (140 HR)

Someone should cut those fucking trees down

Cherry Blossom Madness

DC over populated with oddly shaped tourists.

30 min running at 5.5mph pace

5x25 pushups
5x abs
5x pullups (8, 6, 6, 4, 4)

Day Off

Took the day off from work out. Big dinner, steak for lunch.

Running tomorrow and some 5x25.

Golf

Stonewall GC. shot 98, a few pars, a few triples.

Golf Tomorrow

170.5 lbs today.

30 min running

5x25 pushups
5xabs
5x pullups (7-4)

Hitting the links tomorrow at Stonewall GC in Leesburg, VA

Big meal tonight - filet mignon + fixins'

Weights

Cable rows 2x12 (100)
Barbell curls 2x10 (60)
Cable pushdown 2x12 (55)
Arnold military press 2x12 (35)

elliptical 30min

Thinking

Calories have been upped. Looking at 1800 to 2000 for the coming month.

Today -
30 min run at 5.5-6.3mph

5x25 pushups
5xabs
5xpullups (8-4)

Knee Hurts

Update: bike ride and good dog walk.

Taking the day off. Ice, rest, maybe an easy bike ride to see the cherry blossoms.

Weights

Cable rows 2x12-15 (100lbs)
Arnold military press 2x12 (35)
Tricep cable pushdowns 2x12 (90)
Barbell curl 2x10 (65)

30min elliptical

172 lbs

Catch Up

Today 28min jogging 5.4mph
5x25 pushups
5x pullups (6-7)
5x abs

Yesterday flight
Terrible Burger King breakfast
Practice restraint

Tuesday 28min jogging 5.4mph
Dinner at Spago, not bad/not great

Monday 40min elliptical

Sunday
25min 5.4mph
5x25 pushups
5x pullups (8)
Big steakhouse dinner

Sat day off

Friday

25min 5.5mph
5x20 pushups
5x pullups (6-8)
5x abs

Ramping Up the Calories

Up to 1800 calories.

Wednesday 25 min jogging at 5 mph.

5x20 pushups
5x abs
5x pullups (7-4)

Running 25 Minutes

Sunday day off. That was nice.

Monday 25 min jogging at 5.5 mph.

5x20 pushups
5x abs
5x pullups (6)

Mr. Saturday Night

Running 25 min at between 6-5mph pace

5x20 pushups
5xabs
5xpullups (5-6)

Weights tomorrow

Haircut yesterday - 3.5mm

Friday dinner at Sonoma. Skate was too salty and heavy on the butter. Appetizers the size of entrees. Dessert Panna Cotta outstanding. Strange reservation policy, only time available 530pm but at 630 the restraunt was still 2/3 empty. Great service. Fine company.

End of the Week

Thursday running outside 10/3/10min - two miles

Friday elliptical 30 min

172.5 lbs

Weights

Incline Bench 50lb DB 2x12
Pulldown 130lb 2x10
Row 50lb 2x10
Military 35lb 2x13
Curl 60lb 2x8
Tricep Pushdown 60lb 2x8

30 min elliptical

Post Phoenix

20min at 6 mph pace Sunday. Some golf, work outs, time at pool.

A lot of Mexican food.

Monday - all day meetings, no workout

Today - 5/8/5 run at 9:30 pace with 3min walking.

Tomorrow - Pushups/elliptical, maybe bike ride.

Pre Phoenix

5x20 pushups
5x failure pullups (5-6)
5x abs

30 min elliptical

Most important thing is just getting in that workout

Start of Week 5

Running today. Pace slower 6-6.5 mph. 3x5min intervals.
End of 4x15 pushups
4xpullups to failure

Now 5x20 pushups
5xpullups to failure

Let's see how my golf game looks this weekend.

172.5 lbs

End of Week 4 Running

3/5 x 2 at 6.5 pace. End of week 4.

4x15 push ups
4xfailure pullups (4-5)

Last day of Feb.

Sat running day two/ week 4 - 2x3/5 min at 6-6.5 (half time rest)

Sun elliptical 35 min, 4x15 pushups, 4xfailure pullups (3-6)

Week Three Running

Sunday - 40 min elliptical

Monday - Day 3/Week 3 Running. 6.5 mph, 90/3min x2. 175.5 lbs

Two Days Off, Wicked Hangover

176 lbs.

Running 90/3min x2 at 6.5 pace. Day two of week 3.

Running

Day 1 or Week 3, 90 sec/90 sec - 3min/min x2.

Pullups 5
Pushups 30
Crunches 20

Yoga
Ab work

Foam Roll

Work Day

35 min of elliptical.

Presidents' Day

Day 3 of week two. Running 6.5 mph

6 pullups.

Low calorie day after three binge days, including about a dozen beers.

Sunday Recovery

Weights today
Deadlift
Pullups
Incline DB Bench
Cable Rows
Standing EZ bar curl
Tricep cable pushdown
DB Arnold Military Press

25 min Stationary bike

Weekend Warm Up

Friday 30 Min elliptical and a cheat day for diet.

Saturday. Day two of week two of running program. 6.5 mph.

6 pull ups, etc

6 Days Later

Day one of week two running, 90 sec/2 min at 6.5mph pace.

Chinups 2x5

Hour of snow removal.

Wiped out.

178.5 lbs.

More F'ing Snow!

Gym closed today, so start of running week two is postponed.

More shovelling. Back is killing me.

Bodyweight, medicine ball, resistance band, yoga and foam rolling.

City has yet to reopen

179 today. Some elliptical and a little snow shovelling.

Have you ever seen the Shining?

City Closed

day 3, week 1. First week done. Running at 6.5 mph.

Chins, pushups, sit ups.

More snow for shovelling tomorrow.

180.5 lbs

More snow removal

Shovelled out again. good hour of it, back sore. Foam rolling.

Tomorrow have to run final day of week one. Maybe have to hike into office.

Snownami strikes

Friday 2/5

Day two/week one of running 6.5 mph pace.

Today - a lot of snow shoveling, a lot of yoga and some foam rolling

180

Day 1/Week 1 5K running program.

5.5 pace

The 'Nami is Back

As am I. Coming off a broken rib. Down to 181.5