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