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)