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.