Day 1, week 2 of my new/old program

I didn't get in my third accessory exercise workout last week because Vivian and I went to the driving range to get the swings in order for our upcoming golf trip with her parents.  Normally it wouldn't be much to ask to workout and swing a golf club on the same day but lately my back has been allowing one but not both.

I recently downloaded an app for my iPhone 4s called, SloPro.  It is a free app and got a decent review on some iPhone blogs so I thought I'd give it a shot at the driving range.

Using the SloPro app, that's my swing in all of its injurious, high handicapper glory.  It's painfully obvious why I both don't hit the ball very far and don't hit it consistently straight.  Too narrow at the top--over-swinging to maintain swing tempo because I don't have the mobility to make a proper shoulder turn and a pretty bad case of the chicken wing (left arm) due to the apparent inability to rotate my hips fully and lead the clubhead through and past impact.   That's the swing I've always had so it's not changing anytime soon and revealed with all of its warts via the SloPro iPhone 4s app.  Thanks for nothing maybe?

My hacker swing notwithstanding, the app is pretty cool.  Not sure it will have much value recording slow movements like limit powerlifts but I'm sure it would come in handy for those that practice the olympic lifts.

So that was my Saturday 'workout'.  Whatever I did this weekend, it still resulted in my weighing in this morning at 232.5 lbs, a full 2 lbs lower than the previous weeks' lowest bodyweight.  I guess I was due for one of the 'whooshes' described in Lyle McDonalds' article, http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html  So that was a nice Monday morning bonus as it keeps me on schedule for a bodyweight of around 225 lbs by the first of September.

Today was Day 1 of week 2 of my new/old program.  Bench presses followed by bench accessory and some arm work.  Bench presses went pretty well.  The back issue was ever-present but it seemed easier to work around the pain this time.  I ended up getting 245 for 5x5 so next week I'll bump up the weight and start on 265 for 5 sets of 3.  I also added an extra work set of incline dumbbell presses and hit the arms a little harder.  All in all good progress so far.

Bench Press:  135x10, 135x8, 185x5, 225x5, 245x5x5 sets

Incline Dumbbell Press (high incline):  75x10, 75x10, 90x6x2 sets

Dumbbell Curls:  45x6x3 sets

Overhead DB extension:  30x10, 30x10, 30x8 (left arm still very weak, right arm can get 3 sets of 10 easily).

Leg Raises:  15, 12

Finally, my buddy Adam is starting an apparel/lifestyle brand and featured my preparation for my last competition in his July webisode for his company, Custom Bodyworx.  I don't really care for seeing myself talk because I think I look like a dork but it was very cool of him to put this together.

I actually don't do spider curls but that old-school, dungeony gym had a spider bench and it had been so long since I had seen one that I had to do a set out of nostalgia.