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
Sunday, July 31, 2011
Saturday, July 30, 2011
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
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
Thursday, July 28, 2011
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
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
Monday, July 25, 2011
Saturday, July 23, 2011
Friday, July 22, 2011
Thursday and Friday
Thursday
abs
pushups
pullups
military
rows
bike
bench straddle hop
Friday 120 degrees
golf at Trump National
abs
pushups
pullups
military
rows
bike
bench straddle hop
Friday 120 degrees
golf at Trump National
Wednesday, July 20, 2011
Tuesday & Wednesday
Tuesday
Legs and abs
stationary bike
Today
running 20 minutes (2 miles)
Really hot, but tolerable
Legs and abs
stationary bike
Today
running 20 minutes (2 miles)
Really hot, but tolerable
Monday, July 18, 2011
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!
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!
Wednesday, July 6, 2011
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)
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)
Monday, July 4, 2011
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)
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, July 2, 2011
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)
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)
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