Back to Basics

stretch

3x
pushups x20
pullups x5
situps x15

2x
squat x12
swiss ball leg curl x12
lunge x10

core 2x
bridge
bird dog
plank
superman
windshield wiper

run 20 min at 4.5 mph

Sunday

Two chin ups while walking the dog, but hit my head on the jungle gym bars. Ouch.

Driving range at East Potomac Park, 3 wood and 8 iron. 68 balls. Then enjoyed watching the ninth hole on the Blue Course and not feeling so bad about my recent play.

Sore from Tree Removal

Returned from a delightful visit to Montreal. Highlights included the Jardin Botanique and Vieux Port. Hotel L'auberge Vieux Port a great location, comfortable (if oddly laid out room) and incredibly friendly staff.

Today,

Stretch/warmup

Weights
multi shoulder 2x10 (8 lbs)
incline bench 2x12 45lbs
cable row 2x12 90lbs
military press 2x12 35lbs
straight bar curl 2x10 55lbs
tricep press 2x12 45lbs

core workout

running LSD 30 min at 4.5mph

Montreal Weekend

Will keep all my loyal readers up to date with a review of our Canadian neighbors.

Recap

Wednesday
gym
stretch
calisthenics
pullups 5x6
pushups 30, 30, 25, 20, 20
situps/abs 5x12

Core
bridge
plank
kick back
superman
wiper

run intervals 4x90seconds, 7mph

Thursday
Golf at Worthington Manor, shot 90 (but split between lousy front and decent back)

Friday
Pistol shooting at Maryland Small Arms Range. 100 rds, .380 and 9mm. Not rusty at all.

Back to Work

Stretch/warm up

weights upper body
shoulder prehab 2x10 5lbs
incline bench 2x12 45lbs
cable row 2x12 90
military press 2x12 35
straight bar curl 2x12 50
tricep press 2x12 45

core
bridge
plank
donkey
superman
wiper

run LSD
26 minutes at 4.5 mph (1.5 miles)

Time of My Life (Dirty Bit)

Too tired to take a shower. Sleepy.

Driving range today. 51 balls for $7. East Potomac Park training. Driver and gap wedge. Driver - changed posture to a much more upright stance and a move level club head. Gap wedge - easy swing goes a high, hundred yards. Hoping to get out for one round this week before Croatia.

Apple iPad.

Last Week

With funerals and travel, not much time to work out.

Monday work and office moving.

Tuesday on the road.

Wednesday

stretch

calisthenics
pullups 5x5
pushups 5x20
abs 5x12

Interval Run 4x1:30 sprint

Thursday

Friday

stretch

Core
2x20 bridge
2x 1min plank
2x20 kick back
2x12 superman
2x10 wiper

Legs
squat 2x12
swiss ball leg curl 2x12
lunge 2x12

run 15 min at 5.5 mph pace

And flight home. Need to be disciplined this coming week and get into the gym pre Croatia trip. May not have a gym and cevapcici in my future.

Calisthenics/Core

Beautiful Saturday.

stretch

Calisthenics
5x5 pullups
3x25, 2x20 pushups
5x15 abs

Core
bridge 2x20
plank 2x1min
bird dog 2x20
superman 2x15
wipers 2x10

Interval running 4x90 sec (7.5mph pace) with 3 min rest. 15 min total.

Delicious meatball sandwich. Might go hit some golf balls today at Haines Pt.

UPDATE!!!!!!!!!!

Did go to Haines Pt, East Potomac Park and hit some balls. Nine iron and Driver. important to set up the club head level with driver. A little more upright, but seems to take out the slice potential. Had a bag of chips and a soda and watched the players hit up to the 9th hole. There are a lot of terrible golfers at East Potomac and the bad ones also unfortunately lack the sense to keep moving/pick up when at 9-10 strokes and still off green or putting out from 2 feet for a 12.

Catch Up

Swim 30 min, some floundering

stretch

Calisthenics
pullups 5x5
pushups 25, 4x20
situps 5x15

Legs
squat 2x12
swiss ball leg curl 2x12
lunges 2x12

Office packed up, so hanging with Max and watching some March Madness. Damn you SDSU!

Active Tuesday - Trying to Work a Mountain Bike in There Somehow

Golf 18 holes at University of Maryland, 89. Need short game school.

Swim 30 Min at Rumsey Aquatic Center, at least 600 yards

Stretch

Calisthenics
pullups 5x5
pushups 5x20
situps 5x12

squats 2x12
swiss ball leg curl 2x12
lunges 2x12

Now heading out for a well deserved burger at Bullfeathers on Capitol Hill.

Monday Starts Again

Stretch

Weights
db incline bench press 2x12 (50)
cable row 2x12 (100)
db military press 2x12 (35)
db curl 2x10 (30)
tricep press 2x12 (50)
shoulder raises (5)

Core
bridge 2x20
plank 2x1 min
donkey 2x20
superman 2x12
wiper 2x10

run 30 min (5.5 mph) 2.75 miles

High fat diet today, but made a delicious dinner for the wife. Golf tomorrow at University of Maryland. One day at a time. Busy with clients and travel, but one day at a time. Must remember to floss.

Frantic Thursday

Golf cancelled for the sake of a lousy $300k in business.

Swim 30 min 750 yards

stretch and warm up

Weights

shoulder x10 (8)
incline db bench press 2x12 (50)
cable row 2x12 (100)
military press 2x12 (35)
ez curl 2x10 (55)
tricep press 2x12 (45)

Core

bridge 2x20
plank 2x1 min
donkey 2x20
superman 2x12
wipers 2x10

Wore my goggles walking the dog today, it was really windy. Golf probably sucked

Wednesday Drop In

Stretch

Calisthenics

pullups 1x4, 4x5
pushups 5x20
situps 2x12, 1x24 leg raises, 1x24 leg crosses, 1x12 crunches

Core
bridge 2x20
plank 2x1 min
donkey 2x20
superman 2x12
wiper 2x10

Running

intervals 4x 90/3min (7.5mph)

Day of fundraising and a little work. Catching up after a few days on the road.

D2/W1

Swim 600 m in 30 min, tread water

Stretch

Calisthenics
pullups 5x4
pushups 5x20
abs 5x12

Legs
Squat 2x12 (24)
swiss ball curls 2x12
lunges 2x12

pinch plate 4x alap (25)

Day One, Week One - Back in the Saddle Again

Stretch/Warm up

Weights

DB incline bench 2x12 (45)
Cable row 2x12 (90,100)
Military press DB 2x12 (35)
EZ curl bar 2x12 (55)
Tricep cable pushdown 2x10 (45)
Shoulder multi DB 8 lbs

Core
bridge 2x20
plank 2x1 min
bird dog 2x20
superman 2x12
wiper 2x10

DB crushers 3x10 (12) wrist/grip exercise

run 22 min at 5.0 mph

Back to the Gym Next Week

Heading back after about a week and a half off. Seems like its been forever. Mostly looking at my previous program.

Ate a $1000 dinner at RN74 restaurant in San Francisco (Mission street, three blocks from Embarcadero). Afterwards a homeless woman walked past us down the street, didn't ask for anything, but the irony was palpable.

Rest and Reprieve

Finished a good 6-7 weeks and then sputtered to a halt. A week in California, then back to the grind. May not adjust too much for next 8 week run.

Sunday

Eating more fruit and vegetables.

Stretch

plank 2x 1min
side plank 2x 30sec
swiss ball rotation 2x10

balance board 3x 1min

burpees 2x20 sec
mountain climbers 2x20 sec

leg raise/lever 2x20 sec

20 min recline biking

Mish Mash

2 mile run at 5.7mph, 21 minutes

mobility exercises and balance work.

Schedule Readjustment

Today Golf at University of Maryland, 91 from forwardish tee. Course in good shape for winter.

Yesterday, swim 30 min non stop.

Tomorrow, Upper body weights, core and running CHI. Sunday Legs, Calisthenics and Core. Back on Schedule for Monday.

Day #2, Week #7

Swim 30 minutes, 700 meters

Tread water, 5 min

Stretch

Calisthenics
pull ups 5x5
push ups 5x25
situps 5x12

Legs
squat 2x12 (50)
swiss ball leg curl 2x12
lunge 2x12

Week #7

stretch

Weights
db incline bench press x5(65), x8(60)
cable row 2x10 (120)
military press 2x10 (40)
db curl 2x10 (30)
tricep press 2x12 (55)
shoulder db (8)

core
bridge 2x20
plank 2x1min
side plank 2x30 sec
bird dog 2x20
superman 2x12
wiper 2x10

running 40 minutes at 4.7 mph pace

End of Week #6

stretch

Calisthenics
pull ups 5x5
push ups 5x20
situps 5x12

Legs
squats 2x12 (50)
swiss ball leg curl 2x12
lunge 2x12

run 15 min at 5.5mph

Going to driving range or sporting clays this weekend.

Thursday Recap

Stretch

Weights
db incline bench 8 (65), 10 (60)
cable row 2x12 (110)
military press 10 (45), 12(40)
db curl 2x10 (30)
tricep pushdown 2x12
shoulder db x10 (8)

core
bridge 2x20
plank 2x1min
side plank 2x30sec
bird dog 2x20
superman 2x12
wiper 2x10

swim 30min

Week #6 Mid Point

Made a physical appointment for next week.

today
stretch

Calisthenics
pull ups 5x5
pushups 5x20
situps 5x12

Legs
squats 2x12 (30)
swissball leg curl 2x12
lunges 2x12

Core
bridge 2x20
plank 2x1min
side plank 2x30sec
bird dog 2x20
superman 2x12
wipes 2x10

Interval running 4x 1/4 mile (8min mile pace)

Poor Doggie

Max worked over pretty good at Old Dominion Animal Health Center. Ears and hip tumors excised and now he's resting with some whimpering. Re-evaluate tomorrow. Plan to take some time working at home and help avoid having to use the elizabethan collar.

Swam this morning.

600 m swim, 30 minutes, tread water 5 min.

No Legs/Calisthenics, plan to include legs with core/calisthenics tomorrow. Combined with interval running.

Week #6 Begins

Fitness test this coming weekend, then at least two more weeks of current program (possibly 12 total, but we will see).

stretch

weights
incline db bench press 2x10 (60)
t-bar row 2x10 (70)
military db press 2x12 (40)
concentration db curl 2x10 (30)
tricep press 2x12 (50)
shoulders (8)

core
bridge 2x20
plank 2x1min
side plank 2x30sec
bird dog 2x20
superman 2x10
wiper 2x10

run 3 miles in 37min

Weights and Calisthenics

Stretch

Calisthenics
pullups 5x5
pushups 5x20
crunches 5x12

Legs
squat 2x12 (24)
swiss ball leg curl 2x12
lunges 2x12

43

Swim 35 minutes (min 500 yards) at full pace.

Week #5

Stretch

Core
bridge 2x20
plank 2x1min
side plank 2x30sec
bird dog 2x20
superman 2x112
wiper 2x10

Upper Body Weights
incline bb bench 2x10 (115)
cable row 2x10 (110)
military db press 2x12 (40)
concentration curl 2x10 (30)
tricep press 2x12 (50)
shoulder db x10 (8)

Workouts spread out until Saturday this week. And its my birthday tomorrow.

Mash Up

Yesterday swim 30 min (500 meters, tougher than normal)

Today, planning to catch up with Legs, Core, Calisthenics and Interval Running.

Today

Calisthenics
pullups 5x4
pushups 5x20
situps 5x12

Legs
squats 2x12 (45)
swiss ball leg curl 2x12
lunges 2x12

Core
bridge 2x20
plank 2x1min
side plank 2x30sec
bird dog 2x20
superman 2x12
wiper 2x10

Running intervals
4x 1/4 mile (8 min/7.5 mph pace) 22 min total

Week #5

stretch

DB bench 2x10 60
Cable row 2x12 110
Military press 2x12 35/40
Concentration curl 2x10 30
Tricep press 2x12 45
Shoulder raises 5lb x10

core work
Bridge 2x20
Plank 2x1min
side plank 2x30sec
Bird dog 2x20
Superman 2x10
Wipers 2x10

LSD 3 miles in 36min 5 mph run.

Four Weeks Down, Four Weeks To Go

Recap

Thursday travel back from Las Vegas.

Friday jet lagged and office.

Saturday finish out the week with a double workouts

stretch

DB bench 2x10 55
Cable row 2x12 100
Military press 2x12 40
Concentration curl 2x10 30
Tricep press 2x12 45
Shoulder raises 5lb x10
Squat 2x12 18
Lunges 12, 15
Swiss ball leg curl 2x12

core work
Bridge 2x20
Plank 2x1min
side plank 2x30sec
Bird dog 2x20
Superman 2x10
Wipers 2x10

Run CHI 16 min at 5.8mph

Sunday rest and illness.

More Las Vegas Hostage Situation

Tuesday and Wednesday

Tuesday first

Legs

Smith machine Squat 2x10 (95 lbs)
Swiss ball curl 2x12
Lunge 2x12

Calisthenics

Pushups 5x15
pull ups 5 x 4
Situps 5x10

No cardio as a swim day, but too cold and schedule at the SHOT show too tight for pool.

Today

5 min stretch

Bridge 2x20
Plank 2x60 sec
Side plank 2x30 sec (one side per set)
Bird dog 2x20
Superman 2x10
Windshield wiper 2x10

Pullups 5x4 weak effort
pushups 5x15 also weak effort
situps 5x10 this will need to be stepped up next week

Interval running 20 min 4x1/4 mile (6.5 mph pace(


Flying back to Washington, DC tomorrow to see the woman I love. May get a preflight workout in, but very likely its training on Saturday. Eating like crap on this trip has not helped either.

Monday in Las Vegas, Meh

Core work

Bridge 2x20
Plank 2x60 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 50 2x12 reps
Seated row 90/95 2x12 reps
Military db press 35 2x12 reps
DB concentration Curls 25 2x12/10 reps
Tricep db press 40 2x12 reps
DB Shoulder work 5 lbs

LSD 40 min running at 4.5-4.7mph

Long journey into the heart of dakness that is Las Vega to find a haircut and some benadryl. I think I'm allergic to this town.

Weekend

Watching some football at the Aria in Las Vegas. Getting ready for SHOT show. Maybe get a sports massage at some point. I'll keep you updated with photos and impressions of new products at SHOT show.

WeekThree Is Done

Legs

Squat x12 (20 lbs)
Swiss ball curl x12
Lunge x12

Calisthenics

Pushups 5x12
pull downs3 x 12 (110)
Situps/leg raises/back ext 5x10

15 min run/5.5 mph

Thursday and Travel Begins

Swim 600m (32 min)

Core work

Bridge 2x20
Plank 2x45 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 45 2x12 reps
Seated row 90 2x12 reps
Military db press 30 2x12 reps
DB concentration Curls 25 2x12 reps
Tricep db press 40 2x12 reps
DB Shoulder work 5 lbs

Palm Springs today and Friday, Los Angeles on Saturday and a week in Las Vegas. The challenge of week four will be strong.

All day meeting Friday so planning a make up workout Saturday with Sunday off as planned.

Week #3, Wednesday

5 min warm up

Pullups 5x4
Pushups 5x15
Situps 5x10

Core
Bridge 2x20
Plank 2x45 sec
Side plank 2x30 sec (one side per set)
Bird dog 2x20
Superman 2x10
Windshield wiper 2x10

Running intervals 4x 1/4 mile, 2:15 pace

Week #3 continued

Swim 35 minutes, 600 meters

Legs

Squat 2x12 (16 lbs)
Swiss ball curl 2x12
Lunge 2x12
Calf raise 2x12

Calisthenics

Pushups 5x15
Pullups 5x4
Situps/jacknife 5x10

Week #3,

5 min warmup

Core work

Bridge 2x20
Plank 2x45 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 45 2x12 reps
Seated row 90 2x12 reps
Military db press 30 2x12 reps
DB Curls 30 2x10 reps
Tricep cable press 50 2x12 reps
DB Shoulder work 5 lbs

Running 35 min, 4.5 mph

Driving Range and NFL Playoffs

After running a quick errand to get some dog food. Max must maintain proper nutrition and exercise as well. 10 years is a long time even accounting for the mix in his rottweiler mix.



Then to Haines Point/East Potomac Park Golf Course for a quick workout on the driving range. 51 balls for $7. Mats are in good shape. Spent the time working on my 5 iron hybrid and my driver. about 25 balls apiece. Most of the practice was spent working on my posture, which I think is currently a little too upright and slightly closing the face on the driver. Significant tendency to slice with the driver, which is not a huge problem on the course. The pop up is usually more damaging to my rounds. The ball seems to be struck high on the face of the driver, which may be correctable by either teeing it up a little higher or alternatively keeping the club off the ground at address.

My shoulder is a little sore. Besides alleve, I plan to start doing the Stew Smith multi shoulder prehab with light weights as a replacement for the high pull row that seems to exacerbate soreness. A good precaution since I also plan to add a second set to the upper and lower body weight training. As well as going to a heavier weight and away from the 12 rep range.

Looking forward to my new swim trunks this week from www.swimoutlet.com. Let you know how they fit.

Weekend

Diminishing calories and recuperating the shoulder. No late carbs and try to reduce the fat intake. Maybe some Yoga tonight.

Friday

Legs

Squat x12 (15 lbs)
Swiss ball curl x12
Lunge x12
Calf raise x12

Calisthenics

Pushups 5x12
Pullups 5x3
Situps/leg raises/back ext 5x10

15 min run/5.5 mph

Week #2, Almost Done

Swim 30 min (500m)

5 min warmup

Core work

Bridge 2x20
Plank 2x45 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 45 x12 reps
Seated row 90 x12 reps
Military db press 30 x12 reps
Upright row 35 bb x4 reps
DB Curls 30 x12 reps
Tricep cable press 45 x12 reps

Mid Week

5 min warm up

Pullups 5x3
Pushups 5x12
Situps 5x10

Core
Bridge 2x20
Plank 2x45 sec
Side plank 2x30 sec (one side per set)
Bird dog 2x20
Superman 2x10
Windshield wiper 2x10

Running intervals 4x 1/4 mile, 2:15 pace

172.5 Pounds

Swim

30 min approx 350m

Workout #2

Legs

Squat x12 (12 lbs)
Swiss ball curl x12
Lunge x12
Calf raise x12

Calisthenics

Pushups 5x12
Pullups 5x3
Situps/crunches 5x10

Week Two

5 min warmup

Core work

Bridge 2x20
Plank 2x45 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 90 x12 reps
Military db press 30 x12 reps
Upright row 35 bb x12 reps
Alt standing DB Curls 30 x10 reps
Tricep cable press 45 x12 reps

LSD
35 min run at 4.5 mph (2.5 miles)