2026/04/28

Lower Body Strength

5 Sets

  • 5 Back Squat (35-85-115-145-165-185 / 35-85-115-135-145-145)

3 Sets

  • 10 Leg Extensions (9-10-10 / 6-8-8)
  • 10/10 Standing plate hip lift (35)

12:00 AMRAP

  • 10 KB Swings (53/45)
  • 10 Box Jumps (20/18”)
  • 10 KB Goblet Squat (53/35)
  • 20 Lunges
  • 10 Slam Ball Slams (15/14)

The weighted lunges were overkill last time and slowed things down. Still plenty hard this way and was able to keep moving. I got 4+20.

Core

3 Sets

  • 10-10 Golf Swing Rotations (CS red)
  • 20 alt Crunches / 10 Hanging Knee Raises

2026/04/26


Upper/Lower Strength

4 Sets

  • 6 Barbell Rows (45-85-105-115-125 / 45-85-85-85-85)

3 Sets

  • 12 Marcy Lat Pulldown (wide overhand grip, 9/5)
  • 10 DB Incline Press (45-45-50 / 25)

Arms

2 Sets

  • 12 DB Preacher-Style Curl (elbows braced on inside of thighs, 25/15)
  • 10 Cable Tricep Extensions (2-3 / 2)
  • 10 DB Zottman Curl (supinate up, pronate at top 20/15)

Core

3 Sets

  • 20 Dead Bug (10/8s)
  • 20 Weighted Crunches (10s) / 20 Leg Lifts (25)
  • 40 Plank Shoulder Taps

2026/04/25

It was a bit of an odd week with stuff going on. On Monday and Thursday I walked 18 holes and yesterday I mowed the lawn.


Full Body Functional

5 Sets

  • Shoulder Press (35-75-95-105-115-125 / 35-55-65-70-70-70)

3 Sets

  • 5-6 Pull-ups
  • 10 Landmine Romanian Deadlift (35 + 60/80/90)

12:00 AMRAP

  • 8 DB Power Clean (35/25)
  • 10 KB Goblet Squat (53/30)
  • 20 alt DB Renegade Row (20/15)
  • 12 Push-ups
  • 30s Jumps

We just did jumps in place instead of messing with the jump rope. I got 5+8.

Core

3 Sets

  • 10-10 Half kneeling Side Bends (40/30)
  • 10 Yoga Ball Plank Tucks / Ab Wheels

2026/04/18

Yesterday we played pickleball.

5 Sets

  • 5 Barbell Back Squat (35-65-105-145-155-165 / 35-66-105-125-125-125)

3 Sets

  • 10 Leg Extensions (7-8-9)
  • 10/10 Standing Hip Lift (25)

12:00 AMRAP

  • 10 KB Swings (53/45)
  • 10 Box Jumps (24/20”)
  • 10 KB Goblet Squat (53/35)
  • 20 Weighted Lunges (35 / 15s)
  • 10 Slam Ball Slams (15/14)

2026/04/16

4 Sets

  • 6 Barbell Rows (45-85-105-115-125 / 45-65-75-80-85)

3 Sets

  • 12 Marcy Lat Pulldown (wide overhand grip, 9/5)
  • 10 DB Incline Press (40-45-50 / 25)

2 Sets

  • 12 Curl Bar Preacher-Style Curl (elbows braced on inside of thighs, 25/15)
  • 10 Cable Tricep Extensions (2-3 / 2)
  • 10 DB Zottman Curl (supinate up, pronate at top, slow lowering, 20/15)

3 Sets

  • 20 Dead Bug (0/8s)
  • 20 Weighted Crunches / AbMat Sit-ups (10/8)
  • 40 Plank Shoulder Taps

2026/04/15

On Monday I walked 18 holes and it was the wettest I’d ever seen the Sawmill. Yesterday we played pickleball.

3 Sets

  • 5-6 Pull-ups
  • 10 Landmine Romanian Deadlift (35 + 50/70/80)

It was our first time doing RDL with the landmine and it was nice.

12:00 AMRAP

  • 8 DB Hang Power Clean (30/25)
  • 10 KB Goblet Squat (53/25)
  • 20 alt DB Renegade Row (20/15)
  • 12 Push-ups
  • 30s Jump Rope

I got through 4+31.

2026/04/12

Upper Body Strength

5 Sets

  • 5 Bench Press
    • N: 45-85-115-145-165-185
    • B: 45-55-65-75-80-85

3 Sets

  • 12 Seated Cable Row (neutral grip, 10-11-11 / 5-6-6)
  • 12 Bench Dips / 8 Dips

Circuit

4 Rounds

  • 3 Strict Pull-ups
  • 12 DB Shoulder Press (20-20-15-15 / 10)
  • 10 DB Hammer Curl to Press (20-20-15-15 / 10)
  • 15 Band Tricep Pushdown (blue)

Way too heavy to start, so I dropped weight after two rounds. Took me 6:56.

Core

3 Sets

  • 20 Curl-ups
  • 15/15s Side Plank

2026/04/11

Took a road trip and attended the Masters on Wednesday, which was one hell of a workout. Played 9 holes Monday and 9 Tuesday.

Lower Body Strength

5 Sets

  • 5 Hex Bar Deadlift (60-100-130-150-170-190)

3 Sets

  • 8/8 – KB Bulgarian Split Squat (45/30)
  • 12 Hip Thrust (45/20s)

3 Sets

  • 10 Landmine Squat (35 + 55-65-75 / 45-55-55)
  • 8/8 Single-Leg KB RDL (62 / 50)

Looks like we should be able to get in some golfing at home this week.

2026/04/05

Upper Body Strength

5 Sets

  • 5 Shoulder Press (35-65-85-95-105-115 / 35-45-55-65-65-65)

3 Sets

  • 10-12-12 Tate Press (45) / 8 Dips
  • 12-12/8-8 Single-Arm DB Row (62/50)

3 Sets

  • 10/10 Landmine Press (35 + 47.5-50-52.5 /20)
  • 15 Cable rope face pull (4/2)

2 Sets

  • 12 Close-Grip DB Floor Press (45 / 30)
  • 12 Overhead Tricep Extension (50 / 45)
  • 12 DB Curls (30/20s)