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)