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)