And Rest

5 min warm up (no jumping jacks)

lower

Squat x12
Swiss ball leg curl x12
Lunge x10

Situps 5x10

Shoulder a little sore, so laying off the upper body. Next week going to a 5 day "work week" approach with weekend for recovery and fun stuff. If golfing during the week the question will be whether to skip workout, workout in addition to golf or make up over the weekend.

Stay tuned.....

Friday

5 min warm up

Core work

Bridge 2x20
Plank 2x30 sec
Side plank 2x30 sec (one side per set)
Bird dog 2x20
Superman 2x10
Windshield wiper 2x10

Upper body weights (lbs/reps)

Incline db bench 40 x12 reps
Seated row 80 x12 reps
Military db press 25 x12 reps
Upright row 35 bb x12 reps
Alt seated DB Curls 25 x12 reps
Tricep DB press 40 x12 reps

15 min running at 5.5 mph

Little bit of shoulder ache, have to watch that for the long term.

Thursday Week One

Swim 35 minutes (approx 400 meters)

5 min warm up

Pullups 5x3
Pushups 5x10
Situps 5x10

Core
Bridge 2x20
Plank 2x30 sec
Side plank 2x30 sec (one side per set)
Bird dog 2x20
Superman 2x10
Windshield wiper 2x10

Middle Week

5 min warm up

Pullups 5x2
Pushups 5x10
Situps 5x10

Core
Bridge 2x20
Plank 2x30 sec
Side plank 2x30 sec (one side per set)
Bird dog 2x20
Superman 2x10
Windshield wiper 2x10

Interval runs
4x .25mile (2:30 pace)

Day Two

Swim

15 min front crawl and side stroke
200 m (4x50m)

Split

Workout #2

Legs
Squat x12
Swiss ball curl x12
Lunge x8

Calisthenics

Pushups 5x10
Pullups 5x2
Situps/crunches 5x10

New Year Is Around the Corner

5 min warm up

Core work

Bridge 2x20
Plank 2x30 sec
Side plank 2x30 sec (one side per set)
Bird dog 2x20
Superman 2x10
Windshield wiper 2x10

Upper body weights (lbs/reps)

Incline db bench 35 x12 reps
Seated row 80 x12 reps
Military db press 25 x12 reps
Upright row 35 bb x12 reps
Alt standing DB Curls 25 x10 reps
Tricep DB press 40 x12 reps

LSD

2.25 miles/30 minutes (4.5mph pace)

Running Week 2

Stretch/warm up

2x
swiss ball jack knife x12
swiss ball rotate x16
kettlebell squat x10
bench side hop x20
balance 1 min

Run 25 min
90/120 sec split

Soreness Very Bad

Ouch. Maybe taking the day off. Hopefully I can run tomorrow.

Soreness Very Good

5 min warmup/stretch

abs x2
dead bug x25
swiss ball curl x10
swiss ball rotating plank x10
paloff press 20 sec

3x
pushups x25, 20, 20
pullups x6, x6, x5
multi db x10 (15)

New Globalfit membership up and running. Have to work out a lot more consistently to make this cost effective. Working out in the park would have saved me $800 this coming year.

Love You

Running and Legs

5 min warm up

legs/abs x2
squat x 12
leg raises x15
lunges x10
plank 1 min
thrusters x8
side plank 20 sec

run
25 min
90/120 sec split

Washington Sports Club cancelled on me for some reason. I guess its time to give in to Globalfit.com. Damn.

Running #2

5 min stretch

2x
swiss ball jack knife x12
swiss ball twist x15
side hop x20
alt kb squat x12
balance 1 min

25 min run
60/90 sec split

Lvu!

Calisthenics

5 min stretch

abs x2
dead bug x20
swiss ball leg raise x10
swiss ball plank x10
paloff press 20 sec

x3
pushups x20
pullups x6
multidb x10 (15)

Weekend

Long walk yesterday around the National Mall. One and half hours.

Today,

run #1, Week 1 60/90 sec for 25 min total

2x
bench side hop x20
kettlebell alt squat x10
balance board 1 min
swiss ball jack knife x10
swiss ball twist x10

Happy Thanksgiving

Hit that gym tomorrow!

Golf Week

Played 3 1/2 rounds of golf in Myrtle Beach, SC

Pine Lakes CC - good course very fair
TPC Myrtle Beach - poor condition, as tricked out as TPC Avenal. I'd like to play TPC New Orleans but after this I'm not so sure.
True Blue - very solid course
Tidewater - good course, I always enjoy playing there.

No chance to workout and a lot of fried chicken.

Running week 2, #2

5 min stretch

abs
2x
dead bug leg lift
swiss ball leg raise
swiss ball shoulder rotation
paloff press

3x
pushups 20
pullups 6
multidb 15

running 25 min
90s/2m split

Golf in Myrtle Beach coming up. Looking forward to testing out my new Nike gear. So far the Nike Element Shield Running Jacket is a pretty good piece of outerwear. It is warm, the large fits my 170 pound frame snugly. A little snug in the biceps, but that is expected in anything I wear. Weather today a light rain, almost a mist. Very comfy inside lining.



http://nikerunning.nike.com/nikeos/p/nikeplus/en_US/search#//search/overview/439111/

Running Week Two

stretch/balance
swiss ball jack knife 2x10
swiss ball twist 2x10
alt kettlebell squat 2x10
balance board 2x 1 min

running
90 sec/2 min 25 minutes total

Chest, Back, Abs

Today back to gym in the afternoon.

stretch 5 min

abs
2x
dead bug
palloff press
swiss ball leg extension
swiss ball shoulder rotation

3x
pushups x20
pullups x5-6
multi db x10 15 lbs

Dog walk 30 min

Running & Golf

Finished week one of program.

Golf at Twin Lakes Oaks Course, shot 90. Missed a few puts, shanked a couple. But swing is a work in progress.

Running Week One, workout 1&2

5k training Friday and Sunday. Hit the track again Tuesday after golf at Twin Lakes in Fairfax County. Tomorrow is pushups, pullups, abs and some balance/stretching work.

Running Friday

week one repeat on Friday. Hit the pavement again sunday and work off all these steaks and deserts on the road.

Back to Running

Wednesday restart running at the beginning couch to 5k.

stretching
abs
pushups
pullups
multidb

60/90 run split for 25 min

Friday
60/90 run, outside on the pavement

Saturday, rain, snow, and feeling a little under the weather

Next week on the road in Portland. South Dakota was a gut buster, back below 170 pounds.

Pheasant Hunting

A lot of walking in CRP and corn. Shot a few pheasants, closing left eye on set up shots still an issue. I'll have to shoot some clays this week.

South Dakota diet is hardly healthy. Back to the gym this week.

Pheasant Hunting

Planning the trip to Aberdeen, SD this weekend.

Packing list

shotgun
gun sock
cleaning kit
game vest orange
orange hat
glasses
ear protection
boots
brush pants
undershirt
overshirt
jacket
knife
lip balm
socks
gloves - fingerless

Good weather coming high 50's to low 60's
lows in the 30's

Looking forward to a return to South Dakota

Golf

Shot 90 at Stonewall Golf Club in Gainesville, VA today. One of the top tracks I regularly play. Short game is killing me. Need to put the chips and pitches closer.

San Diego

Is one in shape city.

Swimming Sunday

Swimming Monday, Stationary Bike 30 min

Just arrived in Sacramento

Palm Springs

Swim briefly.

3x
push ups x20
pull ups x5
multi db x 10

abdominal work

stationary bike 20 min

Dinner in the Canyons

Swim 15 minutes morning, night Agua Caliente Dinner in the Canyons.

1757

Not a bad golf course, contrived and tight. Shot a 90 handicap isn't moving. New clubs are not a panacea, still need a little practice (and no three puts)

West Virginia

Friday

Long swim in the Greenbrier's ocean sized indoor pool 30+ minutes

Romeo and Juliet at the Greenbrier Valley Theater. Great play.

Saturday

Golf on Old White at the Greenbrier. 94 and played terribly, couldn't put two shots together.

Sunday

Lower Gauley whitewater rafting class v rapids. 4+ hours of paddling and holding on for dear life. Class VI River Runners is a great operation with outstanding guides.

Sunday

Swim 40min

run 1 mile

bike 4 miles

leg/balance work

tomorrow day off.

Gym Again

Stretch 5 min

2x Abs
dead bug
swirl swiss ball plank
leg curl swiss ball
golf plank swiss ball
swiss ball jacknife
paloff press

2x
balance board
side reach squats
bench side hop

3x
pushups
pullups
multi db

row 5min
stationary bike 20min

Knee ligament moving out of channel, nothing I can do about says Dr. Ryan. So off to work I go.

Swimming tomorrow

Agility Stretch Strength

abs -
dead bug x2
hamstring swiss ball curl x2
stir swiss ball x2
paloff press x2

side bench hop 20 x2
balance board front/back 1 min x2

x3
pushups
multi db (15)
pull ups

stationary bike pyramid

New Plan

Back from Hawai'i -swimming everyday, hiking, horseback riding and golf.

New plan focused on agility and flexibility. Stay tuned.

Catching Up

Wednesday - office and walking to an from

Thursday - Golf at Worthington Manor Golf Club, 92 with several double bogies. Few beers (too many) post round

Friday - Shooting practice, wobble clays (18/25)

Saturday - legs/abs
5min warmup
3x
leg raise 30
squat 25
plank 1:30
lunge 15
side plank :45
squat thrust x10

kettlebell ITB squats x10
wobble board 1 min
side hop over bench x20

bike 5min
fun 15min at 5.5mph pace

Golf, Trap, Running, Calisthenics

Monday, 18 holes golf at U of Maryland, shot 100. Terrible round. Round of trap, maybe 15/25. Running 2 miles in 20 min.

Tuesday, Abs, Pushups, Pullups, MultiDB, stationary bicycle.

Taking Wednesday off.

Sunday

abs, legs, rowing, balance, side hops, bike.

Saturday

5 min warmup

3x
pushups (40, 20, 20)
pullups 8
multi db 20

ab work

run 2 miles at 6mph

Maryland, My Maryland

Golf today to University of Maryland, 92 (damn 8 carded on the first hole of the back nine).

Bass Pro shop and a lot of junk food fried chicken.

Gym
5 min warmup

3x
leg raises x30
squats x20
plank 1min
lunges x12
side plank 30 sec
squat thrust x8

balance board
ITB squat with kettlebell
side hop on bench x20

20 min stationary bicycle

Sporting Life

Shotgun lesson today. Not as bad a shot as I remember. No workout today. Golf tomorrow.

Golf and Chest/Shoulders/Abs

Nine holes at East Potomac Park in the morning 45. Settled down after starting triple, double, bogey. Walk with pull cart.

5 min warm up

3x
pushups (35,25,20)
pullups (8, 6, 4)
multi db (15)

abs x2
dead bug hamstring swiss ball
swiss ball stir
palof press

Bike pyramid 20 min

Running

2 mile run (20min)

Sunday

stretch 5min

3x
leg raises x30
squats x20
plank 1 min
lunges x12
plank side 30 sec
squat thrust x8

balance board
kettlebell side bend/squat
bench side hop x20

elliptical 20 min

Friday & Saturday

Friday

Golf at PB Dye in Ijamsville, MD. Tough course, shot a 94 from the white tees. Good round, except for a quadruple bogey and a triple bogey. Couple of pars. Hot day, 100+ farenheit.

Saturday

50 balls at the driving range, 4 hybrid, 8 iron. Lots of action at the East Potomac Park Aquatic Center. Highly recommended.
3x
pushups
pullups
multi db

abs
dead bug with wall press
hamstring swiss ball
swiss ball stir plank
palof press

run 2 miles in about 21 min

Wednesday & Thursday

Wednesday

Stretch
abs
dead bug x2
stir x2
leg curl w/ swiss ball x2
palof press x2

3x
pushups 25
pullups 7-5

20min bike pyramid

Thursday
nine holes golf w pull cart/ East Potomac Park

Sunday

Swimming and kayaking

Hot Hot Hot

Heat wave

5min warm up
3x
legs/abs

Run 2 miles (21:00)

kicked soccer ball around the park

Thursday and Friday

Thursday

abs
pushups
pullups

military
rows

bike
bench straddle hop


Friday 120 degrees
golf at Trump National

Tuesday & Wednesday

Tuesday

Legs and abs
stationary bike

Today
running 20 minutes (2 miles)

Really hot, but tolerable

Monday

5 min warmup

abs
2x10 dead bug
2x10 swiss ball leg curl
2x10 swiss ball stir plank
2x20sec parlof press

3x
pushups (25, 20, 15)
pullups max

20 min bicycle pyramid

Damn hot outside!

Gym time

5 min warm up

3x
pushups
pullups

abs
2x dead bug
2x stir the pot
2x paloff press
2x leg curl on swiss ball

1.5 mile run (16 min)

4th of July recap

Sunday at the Bay

swimming for 3 hours

sea kayaking for half hour

Monday

5 min warm up

3x
leg raises x25
squats x20
plank 1 min
lunges x12
side plank :30 seconds
squat thrust x8

run 1.5 miles (16 minutes)

Saturday Gym

5 min warm up

3x max
pushups
pullups

dead bug with hands on wall 2x12
straight leg curl and extension 2x10, 2x5 (5 sec)
stir the pot 2x10
paloff press 2x20 sec

run 1.5 miles (16 min)

Death to Fitness is an Awesome blog

Today finally back in gym

5 min warmup

3x
leg raises x25
squats x20
plank 1min
lunges x12
side plank 1min
squat thrust x8

2x shoulder prehab set 5 lbs

20 min bike pyramid

Chest/Abs/Back

Walk to work, nice day.


5x
10 jumping jacks
10 pushups

run 1 mile

3x
30 sec swimmers
1 min pushups
25 double crunch
ab stretch
1 min situps

19 min bicycle pyramid

1 min arm/leg raise
1 min swimmers

Back in Humid DC

35 min reasonably vigorous stationary bicycle.

Things That Went Well Today

Scientists (of the mental kind) say that happy, satisfied people live longer lives and that you should list the things that go right each day to improve mood.

1. Sweet, sweet f%$^%g
2. Acting class
3. Strong workout

Does anyone even read this blog anymore?

Stew Smith Program Day 1/Week 1

Building on a better base after a month of solid, but uninspired, workouts

Calistenics,

5x
10 jumping jacks
10 pushups

run 1 mile (sub 10min)

3x
swimmers 30sec
pushups 1min
double crunches x25
ab stretch
situps 1min

bike pyramid

1min arm/leg raise
1min swimmers

52 min total

Acting Class tonight, not motivated but meh

Shell Beach

Stayed the weekend at the Cliff's Resort in Shell/Pismo Beach. Busy Saturday morning golf at Avila Golf Resort, shot reasonably well 89. Short course with a lot of hills and tight fairways on the front 9. After a few ill advised beers, managed to salvage the day with a run along the beach and cliffs. 18 minute run (1.5 estimated miles, some difficult terrain and stairs), 20 minutes of walking to get the run in.

On a side note, airport food has to be the biggest impediment to travel health.

Week 5 - Travel and Recovery

15 min stationary bicycle

1 mile uphill walk (8 degree incline) 16 min

yoga 6 poses

shoulder prehab x1 (8)

Key for this week is to watch calorie intake, avoid alcohol for this next month (especially important when travelling as workouts are not as consistent)

Day 6/Week 4

5 minute stretch/warmup

10 minute run (1 mile)

20 minute elliptical

20 minute stationary bike

Day 5/Week 4

Swim 50 minutes, front crawl

4x
squats x20
plank, walk ups 1 minute
lunges x12
oblique plank 30 seconds
squat thrusts x10
leg raises x30

bike pyramid 20 minutes

Day 4/Week 4

5 min warmup/stretch

5x
pushups x12
crunches x12
wide pushups x12
crunches x12
tricep pushups x12
crunches x12
pullups (7,6,6,4,7)

run 2 miles (20 min)

Friday Golf

Tantallon Country Club, 815 Restraunt in Old Town golf tournament.

Thursday, Day 3/Week 4

5 min warm up/stretch

10 min run

20 min elliptical

20 min bike

Day 2/Week 4

5 min warmup/stretch

4x
leg raises x30
squats x20
plank 1 min
lunges x12
side plank 30 sec
squat thrust x10

stationary bike pyramid 20 min

arm/leg raise 1 min
swimmers 1 min

Day 1/Week 4

5 min warm up/stretch

5x
pushups x12
crunches x12
wide pushups x12
crunches x12
tricep pushups x12
crunches x12
pullups (6,6,5,5,8)

2 mile run (20:30)

Golf

Worst round of the last few years. Great course, very tough. Laurel Hill in Lorton, VA. A Fairfax county muni and host of the 2013 USGA Amateur Open, the winner will have earned that trip to the Masters.

Day Off

Swimming 45 min front crawl

Day 6/Week 3

5 min stretch/warmup

10 min run (1 mile)

20 min elliptical

20 min stationary bicycle

1 min arm/leg raises
1 min swimmers

Day 5/Week 3

5 min stretch/warmup

4x
leg raises x30
squats x20
plank 1min
lunges x12
side plank :30 sec
squat thrusts x8

stationary bike pyramid 20 min

multi-DB x10 (20 lbs)

Day 4/Week 3

5 min warmup/stretch

5x
pushups x12
crunches x12
wide pushups x12
crunches x12
tricep pushups x12
crunches x12
pullups (6)

2 mile run (21:45)

shoulder prehab x2

arm/leg raises 1 min
swimmers 1 min

Day 3/Week 3

5 min stretch/warm up

10 min run (1 mile)

20 min elliptical

20 min stationary bike

Day 2/Week 3

5 min warm up

4x
leg raises x30
squat x20
plank 1min
lunge x12
oblique plank 30sec
squat thrust x8

Stationary bicycle pyramid 19min

Day 1/Week 3

Friday spent in the emergency room at Georgetown hospital and then Saturday spent recovering from that. Anyone who says the US couldn't take some healthcare reform should be stabbed in the thigh and taken on a field trip. Just my opinion.

Sunday workout

swim front crawl 1 hour (25meters)

5x
pushups x12
crunch x12
wide pushups x12
crunch x12
tricep pushups x12
crunch x12
pullups

run 1.5miles (16 min)

Day 5/Week 2

5min stretch/warmup

3x
leg raise x30
squat x20
plank 1min
lunge x12
oblique plank 30sec
squat thrust x8

stationary bike pyramid 20 min

10 multi DB (20lbs)

2x shoulder prehab

arm/leg raise 1 min
swimmers 1 min

Day 4/Week 2

Golf am 9 holes walking, East Potomac Park Blue Course. Shot a lousy 45.

5 min stretch/warmup

5x
pushups x10
crunches x10
wide pushups x10
crunches x10
tricep pushups x10
crunches x10
pullups

run 1.5miles (16min)

Day 3/Week 2

Golf today, rode in cart. Played University of Maryland course, in good condition, shot 94. Melwood Open on Nationwide tour first week of June.

Run 10 min
elliptical 20 min
bike 20 min

Day 2/Week 2

5 min warmup

3x
leg raises x25
squats x20
plank 1min
lunges x12
oblique plank 30sec
squat thrust x8

3mile walk (to vote and back)

Easter Sunday

May take the day off. If so, then its power through until next friday? Be flexible.

Day 1/ Week 2

5min warm up

5x
10 pushups
10 crunches
10 wide pushups
10 crunches
10 tricep pushups
10 crunches
pullups

running 16:30 (1.5 miles)

Rest Day

Eating some mussells at Cafe St Arnold !
http://www.starnoldsdc.com/ a great place for lunch where you can watch some afternoon football and enjoy some good beer.

Good Friday indeed

Day 6/ Week 1

5min warm up/stretch

3x
leg raises x25
squats x20
plank 1min
lunges x12
side plank 25 sec
squat thrust x8

multi db curl, military, tricep press x 10 (15lbs)

stationary bike pyramid 20min

arm/leg lift 1min
swimmers 1min

Day 5/Week 1

Four beers at lunch - low alcohol Amstel Lite (my new beverage of choice)

run 10min

elliptical 20min

stationary bike 20min

Tuesday - Chest/Back Day 4/Week 1

5 min warmup/stretch

5x
pushups x10
crunch x10
wide pushups x10
crunch x10
tricep pushups x10
crunch x10
pullups

run 1 mile (10:54)

Monday

5 min stretch/warmup

4x
300m run
300m walk

arm/leg lift 1min
swimmers 1min

Legs

5min stretch/warmup

3x
leg raise x25
squat x20
plank 1min
lunge x12
side plank 20sec
squat thruster x5

stationary bike pyramid 20 min

multi db x10 (15lbs)
shoulder prehab set x2

Saturday

5 min warm up

5x
10 pushups
10 crunch
10 wide pushups
10 crunch
10 tricep pushups
10 crunch

run 1 mile (10:54)

arm/leg lift 1min
swimmers 1min

5 min warm up

Monday

25 min bike pyramid

3x10 multi db
2x shoulder exercise

3x
28 flutter kicks
20 squats
20 sec oblique plank
12 lunges
30 sec plank
5 squat thrust

1min swimmers
1min arm/leg raise

yoga

Sunday 4/3/11

Run 1 mile in 10:30

3x
10 pushups
10 crunches
10 wide pushups
10 crunches
10 tricep pushups
10 crunches

Easing back into action while on the road in PHX

Week 3, day 6

stretch

bike 5 min

10x
10 jumping jacks
10 pushups

Running set #1
4x
300 m sprint
300 m walk

Set #2
8x
1/8 mile sprint
1/8 mile walk

pyramid
1 pullup
2 pushups
5 situps

up to 4 and back

low back work

80 minute workout in the Venetian Canyon Ranch Spa gym, not a bad venue.

Too lazy to gamble, but have a lot of SHOT SHOW to view tomorrow. Invited to Party at Hard Rock Hotel. Whoo Hooo! Hoo Woo?

Monday, 1/17

God Bless you Dr. King. We could really use you now, things have unfortunately not changed that much in some people's hearts.

Back/leg superset

Bike, squat, abs superset

DB workouts, 1,2

1/16, Sunday

Drive to Los Angeles, another day another town.

Rest day. Tacos!!!!!!!!!!!

Saturday, 1/15

Still in Rancho Mirage. Saturday workouts are the best and this will be followed by the Steelers v. Ravens. So have to work hard.

Bike and bike pyramid

push up, situp, tricep pushup, reverse crunch x10 superset

shoulder, lower back workout

Friday, 1/14

Palm Springs, Agua Caliente Casino Resort Spa (actually Rancho Mirage)

Tough workout

Legs and back supersets

sprint/abs superset as well

Thursday, 1/13

Denver, Westin Hotel on Wewatta Street. Outstanding hotel gym, includes basketball court.

No running for this "week" (I'm way off schedule)

bike 15min

jumping jack/pushup superset

pushups/abs superset

shoulder work

Fly to Palm Springs tonight

Wednesday, 1/12

Rest day, back into the groove. Flying to Denver.

Tuesday, 1/11

Killer day

Sprint/jog supersets
300 m
150 m
Mile run

Pushup, abs, shoulder, tricep supersets

Workout in the Le Meridien hotel gym in SF. Good solid facility

Monday 1/10

2 mile run

Abs superset

sprint/leg superset

Travel day, flying to San Francisco

Day 4, Week 2

Stretch
biking warmup

2 mile run (21:30)

chest,back, abs superset
4x
pullups
bench press
pushups
crunches
alt arm leg raise
swimmers

shoulder DB workout

Day 3, Week 2

4x
300 m sprint
300 m walk

crunches 150 (variations)
back work
swimmers

Friday, Day 2, Week 2

Warm up

3x
pushup/situps

Shoulder light workout

DB complex #1

4x
300 m sprint
300 m walk

Day 1, Week 2

warm up - 5 minutes

10x
10 jumping jacks
10 squats

2 mile run (24 minutes)

3x
1 min situps
5 jumps
max pullups
20 lunges

4x
300 m sprint (8:30 pace)
300 m walk

Day 6, Week 1 - First Week Complete

5x
10 jumping jacks
10 pushups

10x
10 jumping jacks
10 squats

3x
10, 10, 10 pulldowns (wide, reg, rev) 70lbs
50 crunches

3x
5 min bike
30 squats
20 leg extension
20 leg curl
20 lunges

15 tricep ext
15 curls
15 military press

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