2026/07/15

Shoulders

4 Sets

  • 6 Shoulder Press (35-65-85-95-115 / 35-45-55-60-65)
  • 2 Sets – IYTs (2.5)

3 Sets

  • 16 alt Side Raises ISO Hold DB Neutral Grip (10/5)
  • 12 Front Raise / 8 DB Front Raise to T-fly (10/5)

3 Sets

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

3 Sets

  • 20 DB Crisscross (20 / 12)
  • 10 DB Skull Crushers (35 / 20)

Then we hit pickleballs around the basement for over 30 minutes. Too hot outside and now the Canadian wildfire smoke is invading.

2026/07/14

Was out of town for the weekend and had an allergy flare up for a few days.

Legs

4 Sets

  • 6 Back Squats (35-65-85-105-125-145-165)
  • 3 Sets – 10 KB Swings (70)

3 Sets

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

3 Sets

  • 10 Leg Extensions (14)
  • 10 alt DB Step-ups (20”, 45s)

2026/07/07

Walked 18 holes yesterday.

Legs

4 Sets

  • 4 Back Squats (35-85-115-145-165-185 / 35-85-105-125-135-145)
  • 3 Sets – 10 KB Swings (70/53)

3 Sets

  • 8/8 Bulgarian Split Squats (30s/20s)
  • 8/8 Weighted Side Lunge (45/25)

3 Sets

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

Abs

3 Sets

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

2026/07/05

I walked 18 on Friday, cut the lawn and played some pickleball yesterday, and we rode 9 holes this morning.

Shoulders

4 Sets

  • 6 Shoulder Press (35-65-85-95-105 / 35-45-55-60-65)
  • 3 Sets – ITY’s (2.5)

3 Sets

  • 16 alt Side Raises ISO Hold DB Neutral Grip (10/5)
  • 12 Front Raise / 8 DB Front Raise to T-fly (10/5)

3 Sets

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

3 Sets

  • 20 DB Crisscross (20 / 10-12-12)
  • 10 DB Skull Crushers (35 / 25)

Abs

3 Sets

  • 20 OH March (40/20)
  • 20 alt Plank Knee to Elbow
  • 20 Sit-ups

2026/07/01

Chest & Arms

4 Sets

  • 4 Bench Press (45-95-115-135-155-175 / 45-55-65-75-85-90)

3 Sets

  • 12 Incline Chest Fly (25-25-30 /15)
  • 10 Incline Close Grip Bench Press (35-35-40 /15)

3 Sets

  • MAX Bench Dips

I did 20.

3 Sets

  • 10 Single DB Curls (50/35)
  • 10 Tate Press (40/20)

Abs

3 Sets

  • 10 Hanging Leg/Knee Raises
  • 12 Leg Lifts over DB
  • 20 Plank Hip Dips

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.