2026/06/30

Walked 9 holes Sunday and 18 yesterday.

Legs

4 Sets

  • 4 Back Squats (35-85-105-135-155-175 / 35-65-85-105-135-135)
  • 3 Sets – 10 KB Swings (70/53)

3 Sets

  • 8/8 Bulgarian Split Squats (30s/20s)
  • 8/8 Weighted Side Lunge (45/15s)

3 Sets

  • 10 Leg Extensions (12-13-14 / 6)
  • 10 DB Step-ups (20/18”, 45/30#)

Abs

3 Sets

  • 10 V-ups 
  • 10 Tuck-ups
  • 10/10 Side Laying Crunches / Jack Knives

2026/06/27

Shoulders

4 Sets

  • 6 Shoulder Press (35-65-85-90-100 / 35-45-55-60-60)
  • 3 sets IYT’s (2.5)

3 Sets

  • 8 alt Iso Hold DB Side Raise
  • 8 DB Front Raise to T-Fly 

3 Sets

  • 10 Wide DB Curls (20/12)
  • 10 Tricep Pushdowns (5 / 2-3-3)

3 Sets

  • 20 DB Criss Cross (20 / 10-12-12)
  • 10 DB Skull Crushers (30-35-35 / 25)

Abs

3 Sets

  • 40s Plank
  • 30s Russian Twists
  • 10s Rest

I screwed up the clock. It was supposed to be 1:00 and 30s with no rest.

2026/06/26

Walked 18 each of the last two days.

Back

4 Sets

  • 8 Barbell Rows (35-85-105-110-115 / 35-65-85-85-85)

3 Sets

  • MAX Pull-ups (10/6)

3 Sets

  • 8 Lat Pulldowns (10/6)
  • 8 Incline Rows (elbows out, 30/20)

3 Sets

  • 8 Seated Cable Rows (11/8)
  • 8/8 Single Arm DB Rows (62/40)

Abs

3 Sets

  • Suitcase Carry (60/53)
  • 10/10 Hip Dips
  • 20 Planks Shoulder Taps
  • 20 alt Side Crunches

2026/06/23

Friday I walked 18, both Saturday and Sunday we played pickleball and practiced short game at the range, I trimmed and mowed the lawn Sunday, and I walked 18 yesterday.

Legs

4 Sets

  • 6 Back Squat (35-85-105-125-145 / 35-65-85-105-125)
  • Monster Walks (last 2 sets)

3 Sets

  • 8/8 Decline Curtsy Lunges (30/20s)
  • 8 Goblet Squats (53/35)

3 Sets

  • 8/8 Single Leg Hip Thrust (40/15)
  • 10/10/10 Calf Raises (60/30s)

Abs

3 Sets

  • 10 V-ups 
  • 10 Tuck-ups
  • 10/10 Side Laying Crunches 

2026/06/18

Chest & Arms

3 Sets

  • 10 Low to High Banded Fly (CS Red)
  • 10 Tricep Pushdowns (5/3)

3 Sets

  • 12 alt Incline DB Press (45 / 25)
  • 8 DB close grip (45/20)

3 Sets

  • 10 DB Key Press (45/25)
  • 10 Seated Underhand DB Front Raise (20 / 10-12-12)

3 Sets

  • 15/12 Weighted Bench Dips (15)
  • MAX Close Grip Push-up on Bench (15/0)

I struggled through 10 push-ups each time. This workout is soo nasty.

2026/06/17

Walked 18 on Thursday and 9 on Friday. Saturday we played pickleball and Sunday we walked a bunch at the Dow Championship. Walked 18 on Monday again.

Back

4 Sets

  • 8 Barbell Rows (35-85-105-110-110 / 35-65-85-90-90)

3 Sets

  • MAX Pull-ups (10/6)

3 Sets

  • 8 Lat Pulldowns (9-9-10 / 6)
  • 8 Incline Rows (elbows out, 25-25-30 / 15-20-20)

3 Sets

  • 8 Seated Cable Rows (9-10-11 / 7-8-8)
  • 8/8 Single Arm DB Rows (60/40)

Abs

3 Sets

  • Suitcase Carry (60)
  • 10/10 Hip Dips
  • 20 Planks Shoulder Taps
  • 20 alt Side Crunches 

2026/06/10

On Sunday we walked 9 holes and I cut the lawn. Then I walked 18 on Monday.

Chest & Arms

4 Sets

  • 10 Low to High Banded Fly (CS Red)
  • 10 Tricep Pushdowns (5/3)

3 Sets

  • 12 alt Incline DB Press (45/25)
  • 8 DB close grip (45/20)

Doing the 45s for every set wiped me out!

3 Sets

  • 10 DB Key Press (45/25)
  • 10 Seated Underhand DB Front Raise (20 / 10-12-12)

3 Sets

  • 12 Weighted Bench Dips (15)
  • MAX Close Grip Push-up on Bench (15/0)

I struggled through 10 push-ups each time.

2026/06/06

Legs

4 Sets

  • 6 Back Squat (35-85-105-125-145 / 35-65-85-105-125)

3 Sets

  • 10 Stiff-leg Deadlift
  • 105-125-125 / 105-105-125

3 Sets

  • 8-8 DB Side Step-ups (45 / 30-35-35)
  • 8 Seated Leg Extensions (13-13-14 / 7)

3 Sets

  • 6-6 Bulgarian Split Squats (30-35-35 / 25)

Abs

3 Sets

  • 10 OH Leg Lifts (35/25)
  • 8-8 Plank Saws (15/10)

2026/06/05

Yesterday I walked 18 holes.

Back

4 Sets

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

3 Sets

  • MAX Strict Pull-ups (10/6)

3 Sets

  • 10 Reverse Grip Pulldown (9/6)
  • 10 Incline DB Row (40/25)

3 Sets

  • 10 Straight Arm Pulldown (4-4-5 / 2)
  • 10 Incline Back Fly (30/20)

Abs

3 Sets

  • 10 OH Reverse Crunch
  • 10 OH Toe Tap
  • 20 Bicycles
  • 20 Superman Flutter Kicks

I used a 35 pound dumbbell.

2026/06/02

On Sunday we walked 9 holes and played pickleball. Yesterday I walked 18.

Legs

4 Sets

  • 6 Back Squat
    • Nick: 35-85-105-125-135
    • Brandi: 35-65-85-105-125

3 Sets

  • 10 Stiff-leg Deadlift (105)

3 Sets

  • 8-8 DB Side Step-ups (40-40-45 / 30)
  • 8 Seated Leg Extensions (12-12-13 / 7)

3 Sets

  • 6-6 Bulgarian Split Squats (30 / 20)

Abs

3 Sets

  • 10 OH Leg Lifts (35/25)
  • 8-8 Plank Saws (15/10)