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