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