Fitness Catching Up

Took a nice off day on Saturday and followed it up on Sunday with a good full body lift with dad.  Mile warm up on the treadmill combined with 15 minutes on the bike to get loose.  Then three sets of the following: bench press, hanging cleans, DB shoulder series, BB military press, BB curls, triceps, and ab routine.

Monday did a pullers lift with Brian and Charlie.  Included SA cable pull downs, reverse DB lunges, NG pull ups to chest, lance side lunges, sand ball ab lifts, and a Y/T/Arrow complex on the TRX.

Continued to follow Brian in his craziness today with a 6:30am track workout at Duke. Did 5x1000M repeats at an average pace of 3:43 each with a 400M jog in between each...tough workout call by him.  Immediately followed this with a pushers lift with Brian and Charlie.  Included 3 sets of leg press, planks (new format of 10 seconds holding, 5 seconds rest, repeated 10x), bench, NG tricep bench, seated DB arnold press, jump ropes, tricep pushdowns, and decline med ball tosses.

In all I am quite tired from 3 days straight of lifting.  In addition I've managed to get a few good hours of work in at the gym and had lunch with coach Jamie on Monday and the Morgan Creek team today.  I really enjoy being around Brian, Meredith, and the gym during the holidays.  Good to catch up with everyone this time of year...the winter tour is in full swing.

Week 1 Done

Yesterday evening I had a good lift at the gym after work.

Full body routine and glad Brian could join for some of the exercises while working in between patients:

Slight Incline DB fly to press combined with BOSU ball BB squats

Rubber band med ball side lunges combined with SA DB rows off the rack

Russian twists combined with NG chinups

BB Split press/RDL combo combined with alt DB curls

Ended with a few more ab exercises.

Also had a good day at work today and looking forward to some rest tonight. Heading up to CNU for the weekend's commencement activities and then back on the grind next week.

Hump Day

Had another solid day at the office and glad I am getting the swing of things. Today we went out to lunch with Ernst and Young which was nice.

Then after work I headed over to the gym, changed, and hit the DA track for some interval work with the Jedi:

Full field strides at under 18 seconds with 25 seconds of jog/standing rest. 5 sets down and back (10 total). It felt good to get out and move and we hit each one at 16 seconds or under....not bad considering the two of us are not in our best form....yet.

Now time for a good recovery meal and some rest.

Finding the Groove

As work gets up and rolling I am working to find the groove in a work/training balance.

This evening's training at Activedge:

1/2 Mile warm up then pushers lift

Bench- 10, 8, 5, 4, reps working up to bodyweight at 145 lbs

Lance step ups- 3 sets of 6 ea. leg

BB skull crushers- 3 sets of 8

Cable rows- 3 sets of 6

Seated DB shoulder press- 3 sets of 6 ea. arm

Dips- BW 3 sets of 10

Ended with 1/2 mile on treadmill incline 3 and a number of decline ab exercises

It was good to visit with Brian and I am looking forward to settling into a rhythm and getting into top shape.

Weekend Recap

After Thursday's training the team and I rested up and hit the road on Friday afternoon for their big race down at White Lake. It was a smooth drive down, although the place was in the middle of nowhere! We stayed in some bunks right on the compound and woke up early on Saturday morning for the start. Because of fog the swim had to be cancelled, but the bike and running stages remained. I got some great pics of the team in action and was really proud of everyone's efforts. A special congrats to Morven on her third place age group finish in her first ever half iron man! Tom and David had a rough race- Tom's chain broke and David strained his leg- nonetheless they both finished and recorded solid times. Brian led the team out with the best time and did so valiantly. Although he did pay the price for such efforts with a period of dehydration after the race...after some rest and an IV, he rallied and I drove the team home.

Sunday was another rest day- went to church, then brunch for mother's day, and then watched Tyler play his club game- a 1-0 win for his team in NC State Cup play.

Today I began my first day of work at Morgan Creek Capital Management. It was a good first day, including an excellent lunch, and I am excited to continue my work there this summer. Tomorrow training will continue with Brian now recovered and me with a set schedule.

A Good Day

Woke up still a little sick today but had to get things moving.

Headed into the offices of Morgan Creek Capital Management this morning and was very happy/excited to accept and intern position there for the summer. Many many many thanks to Brian for helping to facilitate the process and for making this happen...couldn't have done it without him. Headed to the gym to visit with Meredith, then picked up Nelson from school and got my lift in:

4 sets of bench press combined with kneeling lat. pull downs.

Hanging cleans combined with slight incline DB press.

NG chin ups combined with DB hammer curls and standing tricep pushers.

Ended with an ab rotation with the med. ball on the decline benches.

Also very excited about a new max on the bench press where I was able to work up to a 177 lbs (extra 2 lbs include the weight clips) 1x rep with no touch by my trusty spotter, BD. Came home and visited with Nana and Pops for awhile this evening as well. In all, a long but very good day.