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.