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