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.