12/23-12/30- Working in a Winter Wonderland

12/23
XC ski for about 1 hour

12/24
Winter Workout

12/29
2ish mile run to the grocery store. Grocery carrying intervals for 5 blocks on the way home.

12/30
Whoa. Can cold make you weak?
Incline Bench Press
[4x2]x5x95 and needed help several times. (Thanks, Jim!)

Superset w/ Pull Up
[4x2]x4
BW

DB Bench
35x3x8
Superset w/Head Supported DB Row
35x3x8

Cable Backhand
10x3x12/side
Superset w/Zercher Curls
10x3x10

12/20 and 12/22- Snow and slopes

Sickness has shut me down, but I'm starting to come out of it. Now I'm on vacation.

12/20- winter workout

12/22- Telemark skiing. Great quad workout at high altitude- A-basin style

December 14 - Lower Body

Front Squat [4x1]x6
185
205
215
225
235
225

Step Up
50x4x8

Glute-Ham Raise
3x8
Superset w/Ab Rollout
3x10

Single leg Squat to Bench
2x10

We did some work with Incline bench last week and I worked up to clusters of 205. I've been pretty bad about updating this recently, but we've been making some really solid gains in the gym lately!

12/14 and 12/15

12/14- 10k- 37:07 (5:59 per mile)

12/15- about 4 mile run
a happy hour plus later:
Front Squat
6 sets of cluster reps... 4x1 in each set, 10 sec between each rep
115, 125, 135, 145, 155, 165!

DB Step Up
35x3x8/side
40x1x8/side

Ab Rollout
3x10
Superset w/Nat. Glute-Ham Raise
3x8
(My hamstrings were hardly functioning at this point)
Single Leg Squat to Bench
3x10/side

12/9 and 12/10

12/9- about 6 miles run- 53 minutes

12/10-Incline Bench Press
[5x1]x5
95
95
115
115
120

Superset w/ Pull Up
[4x2]x5
BW

DB Bench
40x3x8
Superset w/Head Supported DB Row
30x3x8

Cable Backhand
10x3x12/side
Superset w/Zercher Curls
15x2x10

12/7, 12/8, keeping up with the record has been harder than keeping up the weights

End of November:
I've been holding steady at about 2-3 runs per week and 2 workouts per week with a slight drop off the week of Thanksgiving to something more like 1 run, 2 hikes, and 1 workout. I need to find a shorthand way to track this stuff because I think it's valuable, but I don't feel like typing it in every time.

12/7
I did the winter workout for Bad Habit and came home to do the Monday Phase II "Build" workout. After the Turkey week back off, I'm trying to return to the "Maximum Strength" phases. I'm only doing about 2 a week instead of the scheduled 4 and I'll try to get back to detailing stuff soon, but I did a cluster of front squats at 135. (5x1) x 5 that I thought I should document.

12/8
After 10 minutes of biking
I did 2 rounds of
bike burst (20-30 seconds)
8 reps 10lbs Zozzoman(?) dumbbell curls
15 kettle ball swings
about 20 medicine ball wall throw/crunch
10 pass off kettle ball figure 8's
10 pull-throughs
10 push-ups

biked about 4 minutes down

December 2 - Upper Body

Incline Bench Press
[4x2]x5
135
145
155
165
155

Superset w/Medium Grip Pull Up
[4x2]x5
BW+25

DB Bench
60x3x8
Superset w/Head Supported DB Row
55x3x8

Cable Backhand
30x3x12/side
Superset w/Zercher Curls
25x3x10

November 30 - Lower Body

I've been absent for a while doing EC's workouts.. I have those on file at home, but I just haven't gotten around to loading them up here yet.

So, here's the latest from the Power Alley:

Front Squat
5 sets of cluster reps... 4x2 in each set, 10 sec between each cluster of 2 reps.
Looks like this on paper: 185x[4x2]x5

DB Step Up
45x3x8/side

Ab Rollout
3x10
Superset w/Nat. Glute-Ham Raise
3x8

Single Leg Squat to Bench
2x3x10/side

And, now I can't walk.

November 8 & 9 - Ultimate

A lot of Ultimate this weekend (well, just more than normal). Consider my ass officially kicked.

A few hours of Ultimate on Saturday with Team Schaefer. Really trying to get our stuff together for the tourney next weekend. I hope it worked... it was hard to tell.

Sunday marked the first day of the Rec tournament. Dead Kittens needed to pull out a flawless day after a pretty successful season so far. We did just that, and came away with a 3-0 start and a shot at a championship next weekend. We're going to be missing a few standout players next weekend, but that's just the way things go in Rec league. Hopefully we can pull it off anyway!

November 7 - Upper Body

A1) Chin Ups
+10x4
+20x2x4
+25x4

A2) Close-Grip Bench Press
185x4
195x4
205x4
210x4

B1) Seated Cable Rows - Pronated
70x8
90x8
120x8

B2) 1-arm DB Bench Press
60x3x8/side

C1) Side-Lying External Rotations
10x2x10

C2) Bowler Squats
2x10/side

D1) 1-leg Supine Bridge
1x10/side

D2) Kneeling Heel to Butt Stretch
1x30sec/side

E) Long Eccentric 1-leg Calf Raises
2x3/side (8010 tempo)

Back Alley Fitness Pic

So, now that we're in a back-alley garage, the name can't exactly be "underground" anymore.. Here is a shot of the gym (Dave's just finishing up his workout with some core work):

November 6 - Lower Body

A1) Front Box Squats
185x3
205x3
205x5
185x5

A2) Wall Ankle Mobs
3x8/side

B1) DB Reverse Lunge from Deficit
30x8
35x8
40x8

B2) Band Pallof Press Iso Holds
30x3x3

C1) Front Squats
155x3x8

C2) 1-leg Side Bridge
3x25sec/side

D1) Static Calf Stretch
1x30sec/side

D2) Kneeling Heel to Butt Stretch
1x30sec/side

114, 11/6, 11/7- I don't know what I'm doing

Wednesday upper body workout, "easy" version of previously listed
Friday lower body workout,"easy" version of previously listed
Saturday, 11/7- about 5 mile run, Ultimate practice with Schaefer.

I need to work on my weightlifting form and now I'm wondering about the use of my core for throwing. I might want to look into that.

This afternoon, I noticed some crunching in my shoulder. I need to monitor it.

November 4 - Upper Body

A1) Rack Pulls
135x6
185x6
225x6
245x6

A2) Knee-Break Ankle Mob/Lying Knee to Knee Stretch
3x8/3x20sec

B1) Neutral Grip Pull-Ups
+10x4x3

B2) 1-leg Squat to Bench
3x8/side

C1) Ab Wheel Rollouts
3x8

C2) Alternating Low Incline DB Press
60x3x6/side

D1) Quadruped Chin Tucks
1x5

D2) Kneeling Heel to Butt Stretch
1x30sec/side

November 3 - Upper Body @ Cressey Performance

Started with a bunch of mobility and foam roller work, then EC did had me do some sprints so we could check out any form issues I might have. There are some things I need to work on... not surprising.

A1) Chin Ups
BWx4
+15x4x4

A2) Close-Grip Bench Press
185x4
205x4
225x4
205x4

B1) Seated Cable Rows - Pronated
8x8
9x8
10x8

B2) 1-arm DB Bench Press
60x8/side
70x8/side
75x8/side

C1) Side-lying External Rotation
5x2x10

C2) Bowler Squats
BWx2x10

D1) 1-leg Supine Bridge
1x10

D2) Kneeling Heel to Butt Stretch
1x30sec/side

November 2 - Lower Body @ Cressey Performance

Soooo, I'l tell the full story on my other blog, but this was the workout I did following Kevin Youkilis...

Lots of dynamic mobility and foam roller work...

A1) Deadlift (Sumo)
115x6
115x6
165x6
165x4
165x4

A2) Knee-Break Ankle Mobility
4x8

B1) DB Reverse Lunge on Slide Board
30x8/leg
35x8/leg
35x8/leg

B2) 1 leg/1 DB RDL
25x8/leg
30x8/leg
40x8/leg

Some more mobility work.

11/1-11/3 Go hard, go easy

11/1 with C
Bench Press
115x4 (45x4x2) (50x4x3)
125x4
135x4x3 (had some trouble, need to go lower)

Low Incline Neutral-Grip DB Bench
35x3x10


Side-Lying External Rotation
10x3x12
Superset w/Prone Trap Raise
10x3x12

Side Bridge
3x30sec/side

11/3
about 2.5 mile run home

Box Squat
115x3
135x3
185x3

Speed Deadlift
135x2x3

walking DB Lunge
25x8x3

Reverse Crunch
3x12

Superset w/Plank
3x30sec

some spinning between sets of last 3

10/26-10/31- Just trying to keep up

10/31
a few points of Ultimate in costume that felt really good even though no one was cutting.

10/30
6 mile bike ride where I felt rather winded. I think I need to raise my seat.

10/29
Bench Press
135x3
125x3x7 (had some trouble)

Low Incline Neutral-Grip DB Bench
35x3x10


Side-Lying External Rotation
10x3x12
Superset w/Prone Trap Raise
10x3x12

Side Bridge
3x30sec/side

10/28
Track workout 100mx5x2 with 50 meters rest between 100s. 2:50 between sets

10/26
Box Squat
125x3
135x3
145x3
155x3
165x3
165x3
165x3


Speed Deadlift
140x10x2

DB Lunge
35x6/side
35x8/side
35x8/side

Reverse Crunch
3x12
Superset w/Plank
3x30sec


All week- running, biking for transportation.

October 30 - Upper Body

(A)
Bench Press
135x6 (Fat Gripz)
165x5 (Fat Gripz)
175x4 (Fat Gripz)
195x3 (Fat Gripz)
215x3
225x3
230x3
245x3
250x2

Inverted Row
4x10
Superset w/DB Nuetral-Grip Incline Bench
50x10
60x10
60x10

DB Bicep Curl
40x10
35x10
35x8
30x10

Superset w/Barbell Skull Crusher (Fat Gripz)
45x15
55x15
60x12

Burn, burn, burn...

October 28 - Track

Suck, suck, suck.

That's all I did tonight... just sucking wind for 30 minutes trying to figure out exactly why I decided to go back to the track.

100mx2x5

We did 100s at full speed, 50m of jogging in between each. 3 minutes rest after the first set of 5-100m. I'm trying to figure out if that could've been any more painful to my lungs.

October 26 - Lower Body

(A,D,M)
Box Squat
185x3
225x3
245x3
255x3
260x3
265x3
270x3
275x3

Speed Deadlift
185x10x2

DB Lunge
60x6/side
50x8/side
50x8/side

Reverse Crunch
3x12
Superset w/Plank
3x30sec

October 24 - Upper Body

(A)
DB Push Press
60x4x6
Superset w/Close Grip Chin Up
+25x3x6

Push Up
3x12
Superset w/DB One-Arm Row
60x3x7

DB External Rotation
10x3x12
Superset w/Side Bridge
3x30/side

October 23 - Lower Body

(A,D)
Front Squat
135x6
Reverse Lunge
135x3x6/side

Rack Pull
225x6
315x6
365x6

Bulgarian Split Squat
60x3x5/side

Reverse Crunch
3x12
Superset w/Pull Through
70x3x10

October 22 - Tech Practice

2 sets of 12-15 reps w/no rest.

Hip Thrusters (BW)
Reverse Lunge w/Front Squat Grip (45)
Push Up (BW)
Inverted Row (BW)
X-Band Walk (1in. Band)
Side Bridge (30s/side)
Skullcrusher (65)
Bicep Curl (35-25)
DB Thrusters (20)
Chin Up (Band Assisted)

10/21 Boundless something

Bench press
95x4
115x4
135x3
125x4
125x3

DB incline bench press
30x9
35x9x2

Prone Trap raise
10x10x3
Superset with side-lying external rotation
10x10x3

Side plank 3 x 30 seconds per side
Superset with Band assisted pull-ups 6x3

About 4+ mile run, about 35 minutes to CUA

About 1+ mile run from train station

October 21 - Upper Body

(A,M)
Bench Press
135x4 (BWx4)
185x4 (45x4)
225x4 (55x4)
225x4 (45x6)

Neutral Grip DB Incline Bench
60x3x9 (15x3x9)

Superset w/Medium Grip Overhand Inverted Row
BWx4x9 (BWx4x9)

DB External Rotation
10x3x12 (5)

Superset w/Prone Trap Raise
10x3x12 (2.5)

Side Bridge
3x30s/side

10/19

Box Squat
95x4
115x4
135x4
140x4

Speed Deadlift
135x8x2

Walking DB Lunge
30x3x8/side

Reverse Crunch
3x12
Superset w/plank
3x60s

October 19 - Lower Body

(A,D)
Box Squat
135x4
185x4
225x4
245x4

Speed Deadlift
205x8x2

Walking DB Lunge
50x3x8/side

Reverse Crunch
3x12
Superset w/Bridge
3x30s

October 18 - Upper Body

Close-grip Chin-Up
BWx6
+20x6
+25x6
+20x7

Superset w/One Arm DB Push Press
50x4x6/side

Push Up
3x10

Superset w/Single-Arm DB Row
60x8
65x8
70x8

Racquetball for an hour...

October 16 - Lower Body

(A)
Front Squat
45x6
115x6
135x6
165x6
175x6
185x6

Rack Pulls
185x6
225x6
275x6
315x6
365x5

DB Bulgarian Split Squat
50x6/side
55x6/side
60x6/side

Pull-Through
57.7x10
60x10
62.5x10

Superset w/Reverse Crunch
3x12

Ropes Gone Wild
10 sets of 20sec on/60sec rest.

10/18 Fartlek

run 5+ miles, 45 minutes 3 x (100 hard, 100 easy, 200 hard, 100 easy, 300 hard, 300 easy)

slight left hamstring pain, felt best stretched out at higher speeds, some pain in right side near below psoas toward inner thigh.

10/13-10/17: Maximum something

10/17
bowling 115, 160
about 4 mile run in the rain, about 33:36 minutes

10/16
Front Squat
95x5
115x5
125x5x4

Rack pull from knee caps
115x4
125x4
135x4
145x4x3

DB Bulgarian split squat
35x3x6 (each side)

Pull-through with band 3x10
superset with 3x12 reverse crunch

10/15
Bench Press
95x4
115x4
135x4x3

Low Incline Neutral-Grip DB Bench
30x3x10
Superset w/Overhand Grip Inverted Row
BWx4x10

Side-Lying External Rotation
10x3x12
Superset w/Prone Trap Raise
10x3x12

Side Bridge
3x30sec/side


10/13
about 4 miles, about 34 minutes run
full Cressey warm-up

Box Squat
95?x4x5

Dynamic Effort Deadlift
?x8x2

Walking Lunge
30x4x8

Reverse Crunch
3x12

Superset w/Prone Bridge (planks)
3x30s

October 15 - Upper Body

(A,M,D)
Bench Press
135x4 (45x4)
185x4 (55x4)
225x4 (55x4)
230x4 (55x4)
235x3 (55x4)

Low Incline Neutral-Grip DB Bench
60x3x10 (15x3x10)
Superset w/Overhand Grip Inverted Row
BWx4x10 (same)

Side-Lying External Rotation
10x3x12 (2.5x3x12)
Superset w/Prone Trap Raise
10x3x12 (2.5x3x12)

Side Bridge
3x30sec/side (Same)

October 14 - Lower Body

(A,M,D)

This was the first time we did the full warm-up from Cressey's Maximum Performance. Some of the stuff was painful, but I think in the long term this will be helpful.

Box Squat
95x4 (45x4)
135x4 (55x4)
185x4 (65x4)
225x4 (70x4)
245x3 (75x4)

Dynamic Effort Deadlift
185x8x2 (45x8x2)

Walking Lunge (1 set I used the Fat Gripz)
45x4x8 (15x4x8)

Reverse Crunch
3x12 (Same)

Superset w/Prone Bridge (planks)
3x30s (Same)

October 9 - Full Body

(A,M)
Front Squat
135x5x3 (45x5x3)
Superset w/Push-Up
BWx3x12 (Incline Push-Up 3x12)

1-arm Bent-over Row
45x2x8 using Fat Gripz (15x2x8)
Superset w/Walking DB Lunge
45x2x8 (10x2x8)

DB Hammer Curl
35x2x12 using Fat Gripz (10x2x12)
Superset w/DB Rear Raise
15x2x12 (2.5x2x12)

10/10 Ham Fest 5k

10 minute warm-up

17:11 5k

10 to 15 minute cool down

10/7 Arms de-load is like a regular load

DB Bench Press
30x2x8
Superset w/ band assisted pull-ups 2x6

Overhead press 45x2x8
Superset w/ Inverted row 2x8

Skull-crusher
45x4
35 x 6
Superset w/ DB lateral raise
10x2x10

Plank 2 x 60 seconds

October 7 - Upper Body

(A,M,D)

DB Bench Press
60x2x8 (15x2x8)
Superset w/Pull Ups
WGxBWx6 (2x6)
CUxBWx6

Overhead Press
95x2x8 (10x2x8)
Superset w/Inverted Row
2x8 (2x8)

Skullcrusher
65x10 (15x10)
70x10 (20x10)
Superset w/DB Lateral Raise
15x2x10 (5x2x10)

Plank
2x60sec. (2x60)

October 6 - Lower Body (DeLoad)

(A,M,D,J)

Deadlift
135x6x2 (55x6x2)

Reverse Lunge w/Front Squat Grip
95x1x8 (45x8)

Hip Thrusters
1x15 (15)
Superset w/Good Morning
95x1x8 (25x8)

Ab Roller
1x12 (10)
Superset w/Back Extension
1x12 (12)

I now pronounce you in De-load week 10/6

I've continued to work out about twice a week, bike shorter distances almost every day and play Ultimate two or more times per week, but I've failed to blog about it. Recently I benched 145, deadlifted 175 and squatted 145. I think I need a race to check on my progress or I need a week like this one to rest a little bit.

I don't think "deload" is actually a word, but that's the week we are in.

Deadlift 6 x 2 at 75 lbs.
reverse lunge with front squat grip 65 lbs. x 8 each leg
Hip Thrusters x 15
back extension x 12
Ab wheel roll-out x 12

October 5 - Direct Arm Work (Guilty as Charged!)

(A)
DB Hammer Curl
30x12/side
30x10/side
35x8/side

Superset w/Close Grip Bench Press
135x12
155x12
185x8

Skullcrushers
65x12
85x12
85x10

Superset w/Chin Up
BWx10
BWx8
BWx8

DB Lateral Raise
15x10
20x8
10x15
15x12
20x6

October 2 - Full Body

(A, J, M)

Squat
185x5 (45x5)
205x5 (45x5)
225x5 (55x5)
245x5 (75x5)

Superset w/Dips
BWx3x10 (BWx3x10 Push-Ups)

Single-Arm DB Row
60x3x15 (10x3x10)

Superset w/Overhead Squats
45x3x6 (DB Walking Lunge 15sx3x6)

Supine No-Money w/Band
3x5/5sec hold (3x5)

Superset w/Barbell Shrug
135x3x12 (DB Chop 15x3x4/side)

September 30 - Upper Body

(D,A)

Bench Press
185x4
225x3
225x3
225x3

Superset w/Neutral Grip Pull Up
+25x5x4

Overhead Press
95x8
135x3/115x4
115x7

Superset w/Inverted Row, Feet Elevated
BWx3x8

Band Resisted Ab Rollout
3x8

Superset w/Side-Lying DB Extension
15x3x10

Pushups (to failure)
~40

I need to start doing a longer warm-up before we lift. I think we've been pushed to lift faster since I've been getting home a little later than desired. I shouldn't let that get in the way of properly warming up for a lift...

September 28 - Lower Body

Rack Pulls
135x5 (45x5)
185x5 (55x5)
225x5 (75x5)
275x5 (95x5)
315x5 (95x5)

Reverse Lunge w/Front Squat Grip
115x8 (45x8)
135x8 (45x8)
145x8 (45x8)

Hip Thrusters
BWx3x15 (3x15)
Superset w/Good Mornings
95x3x8 (15x3x10)

Knee Raise/Straight-leg Raise
3x10 (3x10)
Superset w/Back Extension
+25x3x10 (BWx3x10)

September 26 - Ultimate

Double-header on Saturday with Team Schaefer. We played pretty short on guys, I think we had 3 subs for the two games.

16-15
7(8?)-15

Two losses to start the season. I think we were out there for a good 4 hours running around. Maybe more than I wanted too...

September 25 - Full Body

Back Squat (The last 5 sets were done as a "cluster")
185x5
225x5
265x5
275x1
285x1 (Old PR)
295x1
305x1
315x1 (PR)

Push-Ups w/feet elevated
3x12
Superset w/One arm DB Row
60x12
Superset w/DB Lunges
60sx3x6

Landmines
+45x5/side
+25x5/side
+25x5/side
Superset w/Supine No-Money w/bands
3x5/5 sec holds

September 23 - Upper Body

Bench Press (DB Bench)
185x3 (15x5x5)
205x3
225x3
245x2
265x1

Superset w/Pull Ups (Band Assisted)
+45x3 Chins (5x3)
+45x3 Chins
+45x2 Wide Pulls
BWx5 Wide Pulls
BWx5 Wide Pulls

Inverted Row, Overhand Grip
+25x8 (BWx3x8)
BWx10 Feet Elevated
BWx10 Feet Elevated

Superset w/Standing Overhead Press
95x8
115x8
125x8

Band Resisted Ab Rollout (No Band)
3x8 (3x8)
Superset w/Lying Shoulder External Rotation (Band resisted)
15x3x10 (3x10)

September 22 - Lower Body

Rack Pulls (Back Squat)
185x5 (45x5)
235x5 (45x5)
275x5 (55x5)
275x5 (60x5)

Reverse Lunge w/Front Squat Grip
95x8 (30x8)
115x8 (30x8)
135x8 (30x8)

Nat. Glute-Ham Raise
BWx3x8 (BWx3x8)
Superset w/Back Extension
BWx10 (BWx3x10)
+35x10
+25x10

Hip Thrusters
BWx15 (BWx3x15)
BWx15
+95x15
Superset w/Pallof Press
15x3 (5x3)
25x3 (5x3)
35x3 (10x3)

September 20 - Full Body

Front Squat
135x4 (45x5)
155x4 (45x5)
175x3 (45x4)
185x2 (45x4)
195x2 (45x3)

1-leg DB RDL
40x2x10 (10x3x10)
Superset w/Alt. Low Incline DB Bench Press
60x2x6/side (10x3x6/side)

Inverted Row
BWx6 (BWx6)
+25x6 (BWx6)
Superset w/Split Stance Cable Lift
10x2x8/side (2x8/side)

Ultimate for 2 hours!

September 18 - Full Body

I got Megan to work out with us today. I'll put her numbers in parenthesis so we can track progress...

Box Squat
185x6 (45x6)
205x6 (45x6)
215x6 (55x6)
225x6 (45x6)
Superset w/Feet elevated Push Ups
BWx3x12 (3x8 not elevated)

1-arm Bent-over Row
60x3x12 (15x3x12)
Superset w/Walking DB Lunge
40x6 (15x6)
45x6 (15x6)
45x6 (15x6)

Landmines
25x5/side (EZ curl)
30x5/side (EZ curl)
35x5/side (EZ curl)
Superset w/DB Rear Raise
15x3x10 (10x3x10)

Barbell Complex
65 - 10-5 reps Back Squat, Overhead Press, Front Squat, Bentover Row

September 16 - Upper Body

Bench Press
225x3
225x3
225x3
215x3
215x3

Superset with Chin Up
+35x3
+40x3
+45x3
+45x3
+45x3

Inverted Row w/feet elevated
3x8
Superset w/Standing Overhead Press
95x8
115x8
115x8

Ab Roller
3x8
Superset w/Side Lying Shoulder Extension
10x10
15x10
15x10

September 15 - Lower Body

Does anyone else workout these days?!?

Rack Pulls
315x3
315x3
315x3
315x3
315x2

Reverse Lunge w/Front Squat Grip
95x8
115x8
115x8

Nat. Glute-Ham Raise
BWx3x8
Superset w/Pallof Press
30x3 10 sec holds
30x3
35x3

To answer the earlier question, Jim did work out with me today...

Went to the driving range to pick up my hybrid and hit 50 balls afterwards... Can I call that cardio?

September 14 - Ultimate

About 1.5-2 hours of Ultimate. I didn't play the whole time, but I got some good running in. The heel still sucks, but it was cool to meet the rec team I'm going to be with for the Fall.

September 11 - Upper Body

Bench Press
225x3
230x3
235x3
245x2 (and a half!)
240x2 (Another half!)

Superset w/Chin Up
+35x5x3

One-arm DB Push Press
50x3x8
Superset w/Inverted Row (feet elevated)
BWx3x8

Ab Roller
3x10
Side-lying DB Shoulder Extension
10x3x10

September 6-8 - A constant workout

Sept. 6:
Start with an hour of running pass patterns with the brother around 7pm. Move to Triton Sports for another hour of racquetball.

Sept 7:
An hour and a half of racquetball with my dad and brother around noon. Move to Olympia Hills for a round of 18. I played with the dad's clubs which were a bit different than mine, and ended with a 64 on the front and a 49 on the back. It was pretty god-awful, but it was nice to break out of the funk a bit and make par 3 times on the back 9. Improving by 15 strokes was nice as well...

Sept 8: Triton Sports
Dynamic Warm-up

Power Step-ups
3x10

Hang Snatch
45x6
89x6 (we were adding kg's)
111x6

Front Squat
115x5
135x5x3

Band-Resisted Glute-Ham Raise
2x12
1x10

Foam-rolling... then off to the airport.

September 3 - Upper Body

"Ballistic" Push-ups
BWx4 between each set of Bench Press

Bench Press
135x8
175x8
190x8
205x7

Chin Ups
15

Ab Roller/Push Up/Inverted Row Circuit
BWx12 of eachx5 times through with minimal rest.

Barbell Complex:
Back Squat/Overhead Press/Front Squat/Romanian Deadlift
8/7/6 reps with no rest in between.

September 1 - Squat & Complexes

I didn't want to do a separate post, but I did 3 sets of this complex on Monday:

Back Squat
Good Morning
Overhead Press
Front Squat
Hang Clean
Romanian Deadlift
Inverted Row
Push Up

The complex includes everything back-to-back doings 8 of each. First complex was just an olympic bar, second added 20 lbs. and third was with 95 lbs and was a total failure (well, partial failure).

Ok, so on to Tuesday's workout:

High Box Squat
135x4
185x4
225x4
275x4
315x4

Squat Jump
45x4
45x4
45x4
45x4

Front Squat
155x6
175x6
175x6
175x6
135x20

Single-Leg Leg Curl
45x3x8
Superset w/Chin Up
BWx3x8

Barbell Complex
Back Squat
Good Morning
Overhead Press
Front Squat
Bentover Row
Romanian Deadlift

1 - sets of 8 w/45lbs
2 - sets of 7 w/45lbs
3 - sets of 6 w/55lbs

8/25- 8/28 Trying to hold it together

8/25- 23 minutes treadmill, 35 push-ups, 75 crunches

8/26- 20 minutes swimming/activity

8/27- 31 minutes running (44 blocks+)

8/28- about 1 hour hiking, about 10 minutes of up hill running to start.

August 24 - Squats

Box Squat
135x8
185x4
225x4
275x4

Superset w/Supine Hip Extension
BWx3x12

Front Squat
135x5
155x5
165x5
175x5
185x5

Front squats felt easier than I remembered...

8/23 Bringing it on

about 3 miles bike ride to Fort Totten
3 games of Rec League Ultimate
about 13 miles from Ballston to home by way of Custis and 14th St.

8/22 What does love have to do with it?

about 17 miles bike from VA to MD by way of Beach drive

8/21 again

about 6 miles in commute
about 6 miles out commute
about 6 miles back in to avoid the Metro delays

8/19 There and back

about 7 miles in
Ultimate
about 7 miles out

8/18

6 mile bike commute
3 miles bike to UF
Squats
10 x 95 lbs.
15 x 115 x 3

lunges with 20 lbs superset with 20 lbs. single arm row(?) x 3

20 push-ups superset with 20 sit-ups in the air (this did not go so well) x 3

August 18 - 300

25 Chin Ups
50 Deadlifts @ 135lbs.
50 Push Ups
50 Box Jumps
50 Floor Wipers
50 Single Arm Kettlebell Clean and Press @ 35lbs.
25 Chin Ups

28:12

Damn I need to work my cardio... lol.

8/17

about 6 miles bike commute
about 7 miles bike commute out
Ultimate

August 17 - Lifting

Squats
135x8
185x8
225x6
275x4

Box Squats
275x8

Bench
135x8
205x4
225x2
250x1
265x1
225x3+1+1+1

Bent-over Row
105x3x8

Hang Clean
115x3x8
Superset w/Wide-grip bench press
135x3x15

Did full body for some reason... I guess I just wanted to start getting some more work in.

August 16 - Swimming?

Well, I finally made it out to a pool... I knew this whole swimming laps thing was going to really suck, so I was unsurprised when 2 laps in the 50m lanes at Hains Point left me nearly breathless. I stuck with it however, and ended up managing 8 laps (or a quarter mile, whichever you prefer).

Swimming is unbelievably hard if you don't do it on a regular basis, and my lungs were not quite ready for it. Not to mention the burning in my triceps and lats from the chins and pull overs Thursday didn't really help things...

Ah, and then there was the 18 holes of MINI golf and 68 balls at the driving range.

August 15 - Golfs

Soldiers Course
9 holes - 45

August 14 - Squat

Box Squat
135x6
155x6
185x6
225x6
245x6
265x6
275x6
295x6
315x5
225x10

Single-Leg Leg Curl
45x2x8

To clarify, I was doing box squats at right about parallel instead of below.

Also, golf at the Soldiers course!
9 holes - 49

8/15 Sweat in my eyes

about 16 miles biking

8/14

about 6 miles bike commute
Ultimate

August 13 - Military Press

Military Press
95x8
105x8
115x8
125x8
135x8
145x6
Superset w/Chin Up
BWx5x8
BWx10

Pullover
95x3x8
Shrug
185x12
205x10
205x10

Planks, MC's

8/11, 8/12, 8/13- Whole lotta shakin'

8/11
about 6 miles bike in
about 6 miles bike out

8/12
about 6 miles bike in
Ultimate
about 7 miles bike out

8/13
about 6 miles bike in
about 10 miles bike out and part way to the fitness

Bench press: 90x8, 100x8, 105x8, 110 x 8, 115 x 8, 120 x5, 115 x 8
Superset with Inverted row BW x 6

DB Incline fly 3x25x8, superset w/ inverted row 3x35x10

Dips BW x7, assisted x5, and x 5
superset with 10 lbs. ?

Rolling pain abs

Planks- pass the plates with 4 people x 2
and (about 30 seconds to mountain climber x 10) x 4 - sort of

August 11 - Deadlift

Single-Leg Deadlift
50x8
60x8
70x8
80x8
90x8
Superset w/Single-leg Split Squat
50x8
60x8
70x8
80x8
90x8

Glute-Ham Raise
BWx3x8
Superset w/Single-Leg Extensions
70x8
95x8
95x8 + x8 both legs as a burnout

Donkey Calf Raise
45x15
55x15
55x15
Superset w/Roman Chair Sit up
BWx3x15

August 10 - Bench

Had to work things in quickly today, so I kept it simple.

Bench Press
135x8
155x8
175x8
180x8
185x8
190x8
195x8
200x7+1

Superset w/EZ Bicep Curl starting at 180
65x5x8

And burn...

8/10 go-go gadget coma

about 7+ miles bike in
Ultimate
about 7+ miles bike out

8/8- barefoot and beautiful

about 40 minutes of running on the beach

8/5

about 2 mile run 15 minutes
Ultimate

8/4- I've lost a day or two

but they were mostly biking/Ultimate days, I think.

about 6 miles bike in
about 3 miles bike out
DB Shoulder Press
25x10
25x9
25x9
30x8 (standing Push Press)

DB Shoulder Press Neutral Grip
20x10
20x10
20x9

Shoulder Shrug
95x3x10
Superset w/DB Lat Raise and DB Front Raise
10x3x10ea.

Chin Up
Some amount of struggling and 6 actual chin ups.

Plank
2min
Right sidex1min
Left sidex1min

Plank combo: Plankx30sec, 10 Mountain climbers, RS Plankx30sec, 10 MC, LS Plankx30sec, 10MC.
about 4 miles bike home

August 8 - Golfs

Played like crap today... Walked 18 holes at Rock Creek Golf Course, and shot over 100... I have the actually number somewhere, but it's not impressive. I managed to make more pars/18 than I have before (3), but my bad holes were B-A-D, bad.

I think I ended +36. I think the par was 65, so that puts me at 101 if I'm remembering correctly. Pretty bad job on my part, and most of the issues I had stemmed from bad tee shots. I really need to put in some work straightening that out. A lesson might be good as well...

August 7 - Golfs

Soldiers Course
53, 47, 48

Pretty terrible off the tee box today... Still not hitting a straight driver.

August 6 - Squat

Box Squat
205x8
225x8
245x7

Split Squat
95x3x10
Superset w/Leg Curl
45x3x10

Tabata Front Squats
2:30 @ 95lbs.

Ab Roller
3x12-15

August 5 - Golfs

I really need to get better at this golf thing... Arin and I went out to East Potomac last night and, after finding the driving range completely packed, decided to start a round on the White course at 7:40pm. We didn't have much time, so we thought to grab a gas cart to help us through the course. We realized it was too late and that the cart wouldn't help us on the 3rd hole. There was a group of 4 REALLY bad golfers wrapping up at the green.

We went on to play 1,2,3,4,3,4,5,9 so we could at least salvage something of a round while waiting on those in front of us, but it was definitely a wasted effort and a waste of money (as we couldn't really see our balls after 4 holes).

Anyway, we didn't really keep score after the first few holes, but we went to the driving range afterwards.

I did 102 golf balls of work on my driver and still can't figure out how to consistenly hit it straight... Ugh.

August 4 - Military Press

DB Shoulder Press
45x10
45x9
45x9
55x8 (standing Push Press)

DB Shoulder Press Neutral Grip
35x10
35x10
35x9

Shoulder Shrug
185x3x10
Superset w/DB Lat Raise and DB Front Raise
15x3x10ea.

Chin Up (should've done this immediately after shoulder press...)
BWx10
+45x3
+70x2 Rest a few secondsx1 and againx1
Did some random BW kip-ups as well. Like I said, should've done it earlier... or should've just stuck with BW chins.

Plank
2min
Right sidex1min
Left sidex1min

Plank combo: Plankx30sec, 10 Mountain climbers, RS Plankx30sec, 10 MC, LS Plankx30sec, 10MC.

August 3 - Deadlift

Deadlift
185x10
205x10
205x10

Single-leg Romanian Deadlift
60x10
70x10
80x10

Single-leg Split Squat
95x10
95x10
105x10
Superset w/DB Row
60x3x10

Chin Ups
BWx10

Went to the Soldiers golf course with Arin and got a feel for playing in the dark...

Alan - 46
Arin - 47

August 1 - Clubbin'

Played the blue course with Arin today. I had a solid front 9, but fell behind on the back... Par 70 for the course...

Alan - 98 (46, 52)
Arin - 94 (49, 45)

We played through the red course as well, but didn't exactly keep score... Whoopsies!

We both had an average of 1.5 over for each hole, so I think we'd ideally like to get down in the 80s for our next round... That might not be totally feasible, but it would be great to be +18 or less for the next round (which would be around 90 on a typical 18 holes).

July 31 - Bench Press

DB Incline Press
50x10
55x10
60x10

Bench Press
185x10
195x7
175x8
(definitely feeling a little weak here...)

DB Incline Fly
50x3x10
Superset w/Inverted Row
BWx3x10

Skullcrusher
65x3x12

DB Tricep Extension
60x3x12

Planks (all alt. 10sec elbows/10sec. push-up pos.)
60sec., 5 push-up finisher
60sec., 10 mountain climber finisher
60sec., 5 push-up starter, 10 mountain climber finisher

7/31 July out

about 6 miles bike in
about 3 miles bike to UF

db inclined bench warm-up
25, 30, 35

bench- 90x10, 100x10x2

db incline fly - 30x10x3
superset w/ BW raises x10x3

skullcrushers- 25x10x3

plank-mania 1 minute x 3

7/30 5/3/1 Contact

about 6 miles bike in
about 4 miles bike to UF

Back Squat
? x 5
? x 5
150 x 7 (max rep)

Front Squat (heels elevated)
65x3x15
Superset w/Single leg leg curls
25x3x10

Glute-Ham Raise
BWx3X10
Superset w/Single leg Iso hold
10x2x30sec
25x1x30sec

Side Plank (feet elevated)
45 sec x 3 each leg
Superset w/Back Extension
10x3x10

4 miles bike home

July 30 - Squats

Back Squat
205x5
240x5
265x5

Front Squat (heels elevated)
115x3x15
Superset w/Single-leg Leg Curl
45x3x10

Glute-Ham Raise
BWx3x10
Superset w/Single-leg Iso Holds
25x3x30sec

Side Plank (feet elevated on chains)
45sec x 3ea
Superset w/Back Extension
10x3x10

July 29 - Clubbin'

Met Arin out at East Potomac for a few rounds of golf yesterday. We expected rain, but went out to play the Red course anyway.

Arin - 35
Alan - 37

I actually managed a par on one of the holes. If I remember correctly, I shot something like a 66 the last time I played this course! Being 10 over is not too shabby considering I'm averaging close to a bogey a hole.

Once we finished up we had a taste for golf at this point and wanted to maybe play another round. We were a little soaked, but it looked like the rain was gone for now. After checking with the starters, we decided to play the other 9-hole course on the grounds and snagged a golf cart to go with us (we had about an hour of daylight to play 9 holes at this point).

We zipped through the round, but managed to play pretty well.

Arin - 47
Alan - 45

Arin caught up a bit on the last hole when he nailed a monster putt for par and I three-putted for a double bogey.... Either way, this is big improvement from a few weeks ago!

July 20 - July 27

Been a while...

July 20: Old South golf course, Hilton Head, SC - 126

July 21: Robert Trent Jones golf course, Hilton Head, SC - 121

July 22: Arthur Hills golf course, Hilton Head, SC - 114 (45 minutes driving range)

Full body workout:
3x10 Seated Row
3x10 Seated Chest Press
3x10 Lat Pulldown
3x10 Shoulder Press
3x10 Bulgarian Split Squat
3x10 Seated Leg Curl

July 23: George Fazio golf course, Hilton Head, SC - 108 (45 minutes driving range)

Really got my money's worth on the links...

July 25-26: Wildwood Beach Ultimate Tourney - Complete domination of Merlot III bracket. Gold cup performance.

July 27 - Military Press
10-15 min on Stationary Bike

Military Press
95x5
110x5
125x6

Chin-up
+10x10
+15x9
+20x8
+25x7 (1 Asst.)
+30x6 (1 Asst.)
+35x5 (1 Asst.)

DB Pullover
60x3x10

Superset w/DB Hammer Curl
40x10
35x10
30x10

20 min Stationary Bike

7/28 N and Out

6 miles bike in
6 miles bike out

7/27 Fueled by toast, a workout in approximate

about 6 miles bike in
about 3 miles bike out
Military press-
5 reps ?
5 reps ?
11 max reps 55 lbs.

assisted chin-ups
Sets (unassisted)10 (5), 9 (1), 8 (1), 7 (1), 6 (1) , 5

superset 30 lbs. x 10
with 3x10x20 hammer curls

7/23, 7/25, 7/26 Wild conference

2 miles treadmill
3x5 assisted pull-ups
3x10 assisted dips
something else with dumbbells


Sweet, sweet Wildwood

7/21 Running down a dream

5.5 miles, 43+ minutes

7/19 I brake for houses

about 10 miles bike in
break for house hunting
about 11 miles bike out

7/18 Just another day

about 5.3 mile run in 43:09

7/17 in paradise

about 6 mile bike in
about 3 mile bike out

July 17 - Bench Press

Back is still hurting, but I was able to do the bench without activating those lower back muscles.

Bench Press
165x5
195x5
220x6

7/16 Hanging by a thread

about 7 mile bike in
about 3 mile bike out
Squats
warm-up
145x10 (rep max)

Bench press
80x5
95x5
105x11 (rep max)

DB bench press
4x30x10

Superset
Incline fly 4x25x10
Single arm DB bent over row 4x25x10

Superset
Chin-ups (with serious help) 4x10
knee raises 4x10
about 4 mile bike home (proposed)

7/15 Eat more cake

about 6 miles bike in
about 8 miles bike out
Ultimate
about 1.5 miles bike

July 14 - Deadlift

Really short post here...

Deadlift
220x5
255x5
290x1

Pulled back musclex1

I guess this means I'm out for a while... we'll see what happens.

7/14 In honor of the French

about 6 miles bike to work
about 3 miles bike to Underground Fitness

Deadlift
95x5x3
125x5
135x4 max

Seated Military press
45x5
55x10 max

3x10 Glute Ham Raise mixed with
15 pull ups over multiple efforts (with spot)

Alan's crazy around the gym weights chase

July 13 - Military Press

Seated Military Press
45x8
95x5
135x5
155x1
115x8
115x6

Chin Up
+25x8
+30x7
BWx10

Shrug
225x10
205x10
205x10
Superset w/DB Lat Raise
15x10
20x8
15x10

Back Ext
+25x3x10
Superset w/DB Tricep Ext.
60x3x12

On the bike for 20 minutes.

Now that I have my Military Press PR, I'm ready to start the 5/3/1 tomorrow!

7/13

about 6 miles bike commute in
about 6 miles bike commute out
about 2 miles bike to Ultimate
Ultimate
about 2 miles bike home

July 12 - Clubbin'

Played the White Course at East Potomac. Had a goal of breaking 50 strokes for 9 holes. This course is quite a bit easier than the 18 I played Saturday, so I figured breaking 50 would put me in a good range for eventually breaking 100 on the big boys course. I ended up shooting 45 and getting a few milestones!

First ever par on the second hole! First ever birdy on the 8th hole after driving 250 yards down the center of the fairway and putting a nice chip shot onto the green right next to the cup! Second ever par on hole 9, landing a 260-275 yard drive on the fairway and getting myself on the green close enough to land the par putt.

Overall I think I'm improving the golf game. I still slice my drive pretty hard most times, but I'm slowly getting it under control. I think buying my own clubs could help straighten that out, since I've been using a different set each time out. Rental clubs aren't the best kept either...

July 11 - Clubbin'

Played 18 at Falls Road today... Had a few decent drives, and barely missed my first-ever par on a par 5... Goal was 115 for the round and I shot a 111. Next up, breaking 100.

July 10 - Squat

Squat
135x5
185x3
225x3
250x12 PR in reps (Using this in the formula gives me a 350 squat. That's probably wrong, but I'll use it for training purposes.)

Single-arm DB Row
60x3x15

Good Morning
95x10
105x2x10

I just wanted to throw in Jim's lifts since he hasn't posted them.

Squat
250x7 - PR
Bench Press
185x1 - PR

7/10 This lifting stuff might be working

12 minutes, about 1.5 mile warm-up

4:41 mile

8 minutes, about 1 mile cool down

yeah.

July 9 - Deadlift

Just maxing today... No spotters, so I figured the deadlift was the way to go.

Deadlift
225x5
315x2
365x1
375x1
385xFAIL-sauce....

So, I'm sitting at 375 with the deadlift. That's not bad considering the last PR was 355. On my way to 4-hundy!

7/9 Work is the destination

about 6 mile commute in
about 12 mile commute home (the long way home)

Bench....Squat....

Ack, after reading my last post, I'm seriously concerned about the maxing of the squats... I pushed 285lbs a month or so ago, but that was before the institution of a deeper range of motion on the squat. Basically, the most I've done since then is the 205x10 last week. After doing 225x8 I guess I'm a little concerned about doing the same with my legs.

How embarrassing. I'm really going to have to psyche myself up to break that number and not look like a fool! My original summer goal of 275x3x10 still seems pretty far off...

July 7 - Bench Press

Bench Press
185x5
215x5
225x8

Incline DB Fly
55x8
60x8
60x8

Barbell Shrug
225x12
225x10
225x10

Dips
+45x3x10

This is sort of the beginning of the Wendler 5/3/1 program. I'm going to be basing the bench portion of the program off these results. According to the program, WeightxRepsx.0333+Weight=1RM. 225x8x.0333+225=284.94. So, I'll now be using a system of percentages to figure out what I should be lifting on this program. Should be fun (mainly because it's far fewer exercises that the past workouts)!

To follow this up, I'll be finding maxes on Deadlift, Standing Overhead Press, and Squat.

7/7 Lucky 7s

4-ish mile run in 32/33 minutes

Bench press
95x5
105x5
125x4

Incline fly
30x8x3

Shoulder shrugs
135x8x3

Dips
BWx5
BWx6
BWx4

July 6 - Lower Body

Box Squat
205x7
185x8
185x8
185x8

Natural Glute-Ham Raise
BWx3x8
Superset w/Chin Up
BW+25x2x8
BW+30x8

Inverted Row
BWx3x8
Superset w/DB Walking Lunge
55x3x8

DB Rear Raise
25x3x8
Superset w/Seated Calf Raise
180x3x20

Back Extension
+25x3x12
Superset w/DB Hammer Curl
40x3x8

Side Plank
45 sec. each side
Plank
1x90 sec.

7/6 Hulk angry

about 6 miles bike to work
about 3 miles bike to Underground Fitness

Box Squats
95x8x2
105x8x2

Superset
chin-ups 4 and 1 negative, 2 and 3 negative, attempted 4 negative
Natural Glute Ham raises 3x8

Superset
Inverted Row- BWx8x3 (barely)
lunges 3 x 8 each leg with 55 lbs.

Superset
DB rear raise 15x8x3
Calf Raises-3x20 each leg with 20 lbs. db

Superset
Back extensions with 10 lb. dumbbell 3x12
Hammer curls 20 lbs. 3x8

45 seconds left plank
45 seconds right plank
90 seconds plank

about 4 miles bike home

7/5 The brunch ride

about 7 miles to brunch
about 10 miles after brunch

7/3

3.5ish mile run in 32ish minutes

7/2

about 6 miles bike commute in
about 6 miles bike commute out

Back Squat
95x10X4

Modified/partial-Deadlift
105x5x5

DB Bulgarian Split Squat
15x8
20x8x2
Superset w/Chin Up w/spot
BWx5x3

Nat. Glute-Ham Raise
BWx3x8
Superset w/Inverted Row
BWx3x8

Hanging Knee Raise
BWx3x10
Superset w/DB Bicep Curl
20x10
15x2x10

3-Man Plank w/Plate Passing
2x2.5+4x5 x 3 Sets

July 2 - Lower Body

Back Squat
185x10
185x10
185x10
205x10

Deadlift
295x5
315x5
325x5
325x5
325x5

DB Bulgarian Split Squat
50x8
40x10
40x10
Superset w/Chin Up
BW+25x5
BW+35x5
BW+35x5

Nat. Glute-Ham Raise
BWx3x8
Superset w/Inverted Row
BWx3x8

Hanging Knee Raise
BWx3x10
Superset w/DB Bicep Curl
40x3x8

3-Man Plank w/Plate Passing
2x2.5+4x5 x 3 Sets

July 1 - Clubbin'

Golf clubbin', that is. Met the bro-in-law for a round of golf at the East Potomac Golf Course. We played the Red course and I shot a 48 on my first round in years. It averages to 6 shots a hole, and I can't pretend it's not a par 3 (that's a triple-bogey average... yup.) so that's pretty terrible. Anyway, hit another 50 balls before and after the round.

I guess the highlights were that I was mostly hitting the ball well (way too far on a few holes) and I was putting ok. I just need to figure out the pitching wedge and get better at lifting the ball up and landing it softly on the green. I think that was where I lost the most strokes today.

Here's a short clip from one of the holes...



The ball actually landed past the tee box for the next hole, in front of the two golfers behind the trees... I guess I need to find my range. I will say that was probably the best hit ball I had all day.

June 30 - Upper Body

Bench Press
135x6
155x6
175x6
205x8
205x7
205x6

DB Incline Fly
45x8x3

Single-arm DB Shoulder Press
45x8
Superset w/Barbell Shoulder Shrug
205x10x3

DB Lat Raise
15x8x3
Superset w/DB Front Raise
25x8
15x8x2

DB Tricep Ext
60x10x3
Superset w/EZ Curl
65x10x3

Skullcrusher
65x10
75x10x2
Superset w/DB Hammer Curl
45x8
40x8
35x10

6/30

about 7 miles commute in to DC
about 6 miles commute home

5.2 mile run- 43 minutes

6/29 Sir bikesalot

about 6 miles commute in to DC
about 7 miles commute to VA
about 7 miles in VA
push-ups
20, 15x2

6/27- Hot night for a run

10 minute warm-up

23:10 4-miler (age group: 2nd place)

10 minute cool down

26th - Lower Body

Front Squat
135x8
155x8
175x8
Back Squat
205x8
205x8
135x20

Hamstring curls? (not sure bout the name)
10x45x3 (per leg)

Chin Up
(BW, did reverse & attempted to hold for 10s)x3

June 26 - Lower Body

Let me preface this post by saying that I am pretty upset about the workout today... I was lacking sleep, intensity, and a little motivation today. Need to find a way to get over these days.

Front Squat
135x8
155x8
175x6 (I need to figure out a comfortable way to do these...)

Back Squat
205x8
205x8
135x20

Natural Glute-Ham Raise
BWx8x3

Chin Up
BW+25x6x4

Reverse Curl
65x8x3

But yeah, need to do better with the legs. I did mention that I'm making a conscious effort to use the full range of motion on the squats, so that may be affecting my strength a bit. I will try to use this as motivation more than as an excuse in the future.

June 24

Played ultimate with team stapled to a chicken.
I think the lost skin on my knee amounts to 3.1g of weight loss!! WOOOO!

Im bad at updating this, but maybe since I have internets now I can get better.

June 24 - Driving Range

I'm currently working towards my first round of golf in 12 years. After seeing Jim make a sweet snag at Rec league, I headed to East Potomac to hit some drives.

I launched two buckets of balls (102 to be exact), and plan to do some more on Thursday.

Maybe I'll work on my short game next... (I was waiting until I knew I could actually get the ball to the green first)

6/24 Commuting and Ultimate

6 miles bike commute to work
7 miles bike commute to VA
Play Rec league Ultimate.
Victory and back pain.

June 23 - Upper Body

Bench Press
225x8
225x6 (spot on #6)
205x8 (spot on #8)

DB Incline Fly
45x10x3

Barbell Shrug
205x10x3
Superset w/DB Front Raise
20x10
25x10x2
Superset w/Plate Cuff Rotations
5x10
10x10x2

DB Triceps Ext
55x10
60x10x2
Superset w/DB Lateral Raise
15x10x3

6/23 What's with all of these weights?

Bike to work- 45 minutes, 6+ miles
Bike to Str7tch Fitness, 4 miles

Bench press
95x10
115x5
95x10
105x10

DB Incline Fly
40x10x3

Barbell shrugs
95x10x2
105x10

Superset with DB Front raises
15x10x3

DB Tricep extensions
20x10x2,
25x10

Superset w/DB lateral raise
10x10x3

Bike home 3 miles with some shaky arms.

June 22 - Pics

Took some pics of the workout today. You'll see Dave, Jim, and myself. These shots are mostly the Glute-Hams, but there's also a bonus shot of Jim's post-Deads callus. Enjoy!

6/22- Ow my legs

Box Squat
95x6
95x6
95x6
115x6

Deadlift
75?x8
75?x8
95?x8

Inverted row feet on the ground
BWx10x3

Natural Glute-Ham Raise
BWx8x3

Running- from capitol to Catholic- 37:07 with backpack

June 22 - Lower Body

Box Squat
185x6
185x6
185x6
205x6 (Definitely went lower here than in the past, I think it's a good change.)

Deadlift
225x8
275x8
300x8

Natural Glute-Ham Raise
BWx8x3

Chin Up
BWx8
BW+10x8
BW+20x8

DB Single-arm Row
60x8x3
Superset w/DB Rear Raise
15x8x3

EZ Curl
85x6x3

DB Hammer Curl
40x6x3

June 21 - Biking

35 Miles - 2:45 w/Brian at Mt. Vernon

June 20 - Circuit Training

Alright fine, I'll post...

Circuit training today since the rain cancelled our bike ride (or was it a flat?).

Here's the exercises:
8lbs. Med Ball Slam
35lbs. Kettlebell Swing
BW Squat

Do each exercise for 30 seconds, take 30 sec rest, switch and repeat for 20 minutes.

Plate passing afterwards with Megan, Dave, 2x2.5 and 2x5 plates.

6/19- Run

4 + miles in 35:47

Personal Records

Overview of PR's from the past:

4/19
Alan - Bench 250/3-Rep Chin BW+60
Stills - Bench 200/3-Rep Chin BW+15

4/20
Alan - Squat 265/Deadlift 325
Stills - Squat 325/Deadlift 315

4/27
Jim - Deadlift 350
Alan - Deadlift 350

5/25
Jim - Squat 265
Alan - Squat 285

6/1
Alan - Deadlift 355

So, that's just an overview of the max lifts I currently have. I know there are some dates I'm missing for Jim's bench and initial squat max, but I don't remember them...

June 19 - Upper Body

Bench Press
95x10
135x10
155x8
185x10
185x10
185x6

Single-arm DB Shoulder Press
40x10x3
Superset w/DB Incline Fly
40x10x3

Barbell Shrug
185x10
205x10
205x10
Superset w/Scapular Push-Up
BWx15x3

DB Seated Front Raise
20x10x3
Superset w/Dip
45+BWx7
35xBWx10x2

Plate passes (in a plank position) - Jim and I did this one together... We started with two sets of 2x2.5 and 4x5. Here's how we did it:
Weights stacked to my right...
1. I use left arm to take weights one at a time and move them to my left side.
2. Jim uses his left arm to move them to his left side.
3. Jim uses his right arm to move weights to right side.
4. I use right arm to move weights to my ride side.
That's one set. We did two sets like this, then we added two 10lbs weights and added one more pass to the set. So:
1. Me, right to left.
2. Jim, right to left.
3. Jim, left to right.
4. Me, left to right.
5. Me, right to left.
6. Jim, right to left.

And done. Pretty fun stuff... now, how hard will that be with three people?!?

6/18- Gun show?

Front Squat
Barx8
65x8
75x8


Back Squat
95x8
105x8
115x8

Single Leg Curl
25x10x3
Superset w/Inverted Row, legs on the ground
BWx10x3

Barbell Bent-over Row-
45x8x3

Back Extension (Roman Chair)
Body weight x10x3
Superset w/DB Hammer Curl
20x10x3

I've never been a big fan of lifting, but I like the way I feel today. I think I'll do some more.

Hmm....
Started lifting with Dave and Alan.

(correct me if I'm wrong with my weights, I should really bring a notebook or something.)

Front Squats
Barx10
90x8
100x8
115x8
145x8

Back Squat
205x8x3

Single Leg Curl
45x10x3
Superset w/Inverted Row, legs elevated
BWx10x3

Barbell Bent-over Row
90x10
125x10
115x15 (stupid me forgot what weight I put on and did less by accident)

Back Extension (Roman Chair)
BW+35x10x1
Superset w/DB Hammer Curl
25x10x2

( had to cut out most of the last super set due to time difficulties. )

Hopefully I can catch up with alan. He's pretty far ahead, but I have alot of room to improve so if i keep at pace I should be able to increase weight faster than he does (pretty big assumption though). This of course would still take a while.

I'd really like to see dave squat 300, even more would be awesome, I think he can get lemon fast.

June 18 - Lower Body

Wanted to start in on my Front Squats, so we started pretty light and will hopefully build on this once a week.
Barx10
100x8
135x8
165x8 (Goal is to add 5 pounds to this each week for the rest of the summer)

Back Squat
225x8x3

Single Leg Curl
45x10x3
Superset w/Inverted Row, legs elevated
BWx10x3

Barbell Bent-over Row
115x10
135x10
160x7 (Should start higher here, but maybe keep myself around 150lbs.)

Back Extension (Roman Chair)
BW+35x10x3
Superset w/DB Hammer Curl (small amount of "body english" doing mostly negative/eccentric work)
40x10
45x10
50x10

6/17- wheels

10ish miles by bike- 58 minutes
3 x 30 seconds each side planks
1 cupcake (so far)

6/16- on the run

I'm going to mix my workouts in with Alan's. We'll probably have to work on some details, but I'm hoping this will be motivating.

5-ish miles in 38 minutes. 1 twisted ankle
3 sets of 15 shrugs and curls with 15 lbs.
3 sets of 30 seconds each side planks

June 16 - Upper Body

Bench Press
135x8
155x6
185x6
205x8
210x5
225x5 (Big time PR!!!!!!)
230x4 (Ditto!)

Incline Bench Press
135x8
140x7
140x7

Barbell Shrug
185x10x3
Superset w/Dips
BWx10
BW+25x10x2

DB Lateral Raise
15x10x3
Superset w/Seated DB Triceps Extension
55x10x2
55x9

Bike Tunes:
Green Day - Longview
Pilate - A Reprise
John Mayer - Slow Dancing In a Burning Room
Modest Mouse - Fire It Up

June 15 - Lower Body

Back Squat:
95x8
135x8
185x8
225x8
265x8
275x6
275x7

Single-arm Barbell Suitcase Deadlift
115x8x3

Single-leg Leg Curl
45x10x3
Superset w/Bent-over T-bar Barbell Row (barbell propped in corner)
115x10
135x10
135x10

Back Extension
35x10x2
Superset w/DB Hammer Curl
35x10x2

Stationary Bike Playlist:
Smashing Pumpkins - The Beginning is the End is the Beginning
Steve Martin - Pitkin County Turnaround
Pilot Speed - Bluff
Pilot Speed - Ambulance

Felt pretty good about the squat weights today. I didn't have a spotter, so a decline bench was my support for the sets of 275. I believe that contributed a small amount to the number of reps I could complete, but it still felt damn hard. My legs are not going to feel right on Thursday when I lift them again, but it'll probably be worth it.

June 9 - Upper Body

Bench Press
95x8
135x8
155x6
185x6
205x8
205x6
205x6

DB Incline Fly
45x8x2
Superset w/Susp Inverted Row
BWx10x2

DB Tricep Ext
25x10x2
Superset w/Seated DB Hammer Curl
25x10x2

All in all, a decent workout since I have a plane to catch.

June 8 - Lower Body

Back Squat
135x10
185x8
225x8
245x8
255x6
265x6
155x20

Deadlift
155x10
225x10x3

Single-Leg Curl
45x10x3
Superset w/Roman Chair Sit Up
15xBWx3

Planks
2x30sec x each: Center, Right, Left
60sec Center Plank

June 7 - Upper Body

Incline Barbell Bench
95x10
115x10
135x10
135x10
140x8
140x8

Barbell Bent-Over Row (bar lodged in corner)
90x10
135x10
160x8

One-Arm Hammer Press (same bar location)
45x10x3
Superset with DB Hammer Curl
35x10
30x10
30x10