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