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