Month: October 2022

Beloved Fitness Center

On Saturday night we drove down to an airport hotel and flew out to Cancun on Sunday morning. This afternoon we went to the resort’s (Beloved Playa Mujeres) fitness center to get in some much needed movement and a little sweat.

Warm-up

2 Sets

  • 20 alt Dead Bugs (2# DBs)
  • 20 Stability Ball Rotations

2 Sets

  • 10/10 Knee-up, Foot Lifts
  • 10 alt Hip Rotations Facing Forward
  • 5 Plank to Downward Dog
  • Plank

Strength & Cardio

They actually have a decked out fitness center, so we used some machines we never get to use.

3 Sets

  • 12 Seated Cable Rows (35 kg, V-handle)
  • 12 Leg Press (70 kg)
  • 12 Cable Fly (10-7.5-7.5 kg)
  • Row

3 Sets

  • 12 Seated Dumbbell Shoulder Press (25# DBs)
  • 12 Rope Cable Curls (12.5 kg)
  • 12 Tricep Pushdowns (22.5 kg)
  • Row

3 Sets

  • 12/12 Hip Abductions (25 kg)
  • 12 Ab Crunches (25 kg)

It was good to sweat out all of the alcohol from yesterday.

Push the Cardio

Warm-up

  • 80′ Side Walk with Hip Raise
  • 40′ Carioka
  • 10 Air Squat + Toe Touch
  • 20 Trunk Rotations
  • Bar Hang

Legs & Conditioning

I started on the bike.

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 20 alt Reverse Lunge with Single Leg Jump (5/8# DBs)
    • 10 alt Single Leg Lateral Jumps
    • 6/6 Single Leg RDL + High Pull + Knee Drive (15/20# KB)

4 Sets

  • Partner A: BikeErg
  • Partner B:
    • 20 alt Curtsy Lunges (15/20# DBs)
    • 15 Squat Jumps

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 12 Incline Squats (15# DBs, 4 mats)
    • 20 Glute Bridges
    • 6/6 Split Squats (8/20# DBs)

It took us 38:57 and we did 14,776 meters with B missing about half a round on the bike in the middle section. I’m trying to push my pace more on the machines lately to get back some cardio capacity and lose some weight.

Planks on Dumbbells

3 Rounds

  • 30s BikeErg / TrueForm Run / Jump Rope
  • 10/10 alt Lunge Side Ball Slams (10/20# MB)
  • 10/10 Golf Swing DB Rotation (8/12#)

3 Rounds

  • 30s BikeErg / TrueForm Run / Jump Rope
  • 10 KB Pull & Punch (15/25#)
  • 30 Kneeling Rotating MB (8/15#)

3 Rounds

  • 30s BikeErg / TrueForm Run / Jump Rope
  • 20 OH DB March (20/25# DBs)
  • 30 Plank Shoulder Taps

For rounds 2-3 I did my plank on the dumbbells.

3 Rounds

  • 30s BikeErg / TrueForm Run / Jump Rope
  • 10/10 Hollow Leg Circles
  • 20 Twisting Leg Lifts

I did the bike for sections one and three and jumped rope for two and four. Wanted to give my back and hip a rest so didn’t run. Finished in 23:39. We did mobility for about 10 minutes.

Adding Rotation to Laterals

On Sunday there was a lot of work done in the bathroom to get it functional again. We did go out for a 1.87 mile walk and started doing some mobility, but called it quits and finished some things in the bathroom. Yesterday I walked my last 18 holes of the year.

Back, Biceps, and Conditioning

3 Sets

  • Partner A: Step-ups w/ Knee Drive (14″)
  • Partner B:
    • 10 Underhand Pulldown (71/104#)
    • 20 alt Seated Gorilla Rows (15/20# DBs)
    • 12 DB Curls (15/20#)

3 Sets

  • Partner A: Backwards Step-ups (14″)
  • Partner B:
    • 12 Lat Pulldown (60/104#)
    • 10 Inverted Bar Rows
    • 12 Single Dumbbell Curls (30/45#)

3 Sets

  • Partner A: Side Step Over w/ Rotation (14″)
  • Partner B:
    • 12 Incline Back Flys (15/20# DBs)
    • 12 Straight Arm Pulldown (38/60#)
    • 12 In and Out Hammer Curls (15/20# DBs)

I started with the movements today and we switched out a couple of movements. Took us a total of 31:20. I think I went 28-28-32, 32-36-40, and 28-32-32 for all of my steps.

Warm End to October

Unusually warm weather for four days, so we get outside a bit. Did primer and paint in the bathroom.

  • 700m Run
  • 3 Sets
    • 12 Underhand Dumbbell Bench Press (15/35#)
    • 12 Underhand Cross Body DB Raises (10/15#)
    • 12 Banded Fly (CS red/blue)
    • 12 Perfect Push-ups
  • 700m Run
  • 3 Sets
    • 12 DB Upright Row (15/25#)
    • 12 Bent Over Underhand DB Fly (8/12#)
    • 12 Seated DB Shoulder Press (15/25#)
    • 12 DB Lateral Raise (10#)
  • 700m Run
  • 3 Sets
    • 12 Bench Dips
    • 12 Tate Press (15/30#)
    • 12 Tricep Pushdowns (38/60-60-49#)
    • 12/15 Double DB Tricep Kickbacks (12#)

My hip was really bothering me on the runs. We finished in 37:01.

Would get in the new subfloor and hopefully the last coat of paint for the bathroom.

Summer in October

Rest day tomorrow for golf with some nice weather for a few days.

Midline & Conditioning

  • 3 Rounds
    • 30s TrueForm Run / Jump Rope
    • 10/10 alt Lunge Side Ball Slams (10/20# MB)
    • 10/10 Golf Swing DB Rotation (5/10#)
  • 3 Rounds
    • 30s TrueForm Run / Jump Rope
    • 10 KB Pull & Punch (10/25#)
    • 30 Kneeling Rotating MB (8/15#)
  • 3 Rounds
    • 30s TrueForm Run / Jump Rope
    • 20 OH DB March (15/25# DBs)
    • 30 Plank Shoulder Taps
  • 3 Rounds
    • 30s TrueForm Run / Jump Rope
    • 10/10 Hollow Leg Circles
    • 20 Twisting Leg Lifts

I ran for sections one and three. Took me 24:01 We did about 10 minutes of mobility.

Sub Out Step-ups

Warm-up

  • High Knee Crossovers
  • 10 Air Squats
  • 10 Toe Touches
  • 20 Trunk Rotations

Legs & Conditioning

We’ve been doing a lot of step-ups, so made some adjustments to this workout.

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 20 alt Reverse Lunge with Single Leg Jump (5/8# DBs)
    • 10 alt Single Leg Lateral Jumps
    • 6/6 Single Leg RDL + High Pull + Knee Drive (15/20# KB)

4 Sets

  • Partner A: BikeErg
  • Partner B:
    • 20 alt Curtsy Lunges (15/20# DBs)
    • 15 Squat Jumps

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 12 Incline Squats (15# DBs, 4 mats)
    • 20 Glute Bridges
    • 6/6 Split Squats (8/20# DBs)

Wow. We finished in 38:02 and did 14,934 meters on the bike.

Pushing Legs

Moving leg day to tomorrow because we’re going to workout Tuesday, Wednesday, Thursday this week. The weather looks good for golf on Friday so hoping to take advantage. Full rest yesterday after being exhausted from the bathroom work on the weekend.

Midline & Conditioning

  • 2:00 Lateral Step-ups (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 16 Weighted Bicycles (5/8# DBs)
    • 10/10 Weighted Side Plank Pulses (15/20# DB)
  • 2:00 Lateral Step-ups w/ Kick (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 12/12 Banded Rotations (blue CS)
    • 12/12 Banded Butter Churners (blue CS)
  • 2:00 Lateral Step-ups w/ Butt Kick (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 20 Seated Leg Lifts over DB
    • 20 Reverse Crunch 
  • 2:00 Lateral Step-ups w/ Butt Kick to Outside (20″)
  • 2:00 BikeErg

I got 19 each leg for the kick versions of step-ups and 20 each leg on every other version. We finished in 27:52.

Mobility

3 Sets

  • 5/5 MB, roller, wall rotations (15# Slam Ball)
  • 20 Weighted Dead Bugs (8# DBs)

2 Sets

  • 20 Seated Hip Openers
  • 7/7 Banded Backswing Press

Triple B

Yesterday we started gutting the small main floor bathroom and this morning we were back at it, getting up the old tile floor, mortar, and subfloor. After cleaning that up it was time for a workout around 2pm I think.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Rotations
  • 10 Cat Camels

Back, Biceps, and Box Step-ups

3 Sets

  • Partner A: Step-ups w/ Knee Drive (14″)
  • Partner B:
    • 5 Underhand Pulldown (82/115#)
    • 20 alt Gorilla Rows (15/20# DBs)
    • 12 DB Curls (15/20#)

My back was pretty lit up from the floor work so I used the same box at B.

3 Sets

  • Partner A: Backwards Step-ups (14″)
  • Partner B:
    • 12 Lat Pulldown (60/104#)
    • 12 Pendlay Row (45#)
    • 12 Waiter Curls (10/15# DBs)

3 Sets

  • Partner A: Side Step Over (14″)
  • Partner B:
    • 12 Incline Back Flys (15/20# DBs)
    • 12 Straight Arm Pulldown (38/60#)
    • 12 In and Out Hammer Curls (15/20# DBs)

It took us 31:45 today. I went 28-30-34, 30-32-34, and 32-34-36 on the box. Then it was time to clean more stuff up and we removed all of the wallpaper in the bathroom

Speed Work

We’re going to focus on some golf stuff and swing speed this winter. Should be interesting

Midline & Conditioning

3 Sets

  • 30s TrueForm Run / Row / Jump Rope
  • 10/10 alt Lunge Side Ball Slams (10/20# MB)
  • 10/10 Golf Swing DB Rotation (5/10#)

3 Sets

  • 30s TrueForm Run / Row / Jump Rope
  • 10 Side Jump Ball Slam (8/15#)
  • 30 Kneeling Rotating MB (8/15#)

3 Sets

  • 30s TrueForm Run / Row / Jump Rope
  • 20 OH DB March (15/20# DBs)
  • 20 Plank Knee Taps

3 Sets

  • 30s TrueForm Run / Row / Jump Rope
  • 12 OH Piked Knee-ins (15#)
  • 20 alt OH Side Crunches (8/15# MB)

I ran in sections one and three and rowed in two and four. Took me 22:57.

Mobility

3 Sets

  • 5/5 MB, roller, wall rotations (15# Slam Ball)
  • 20 Weighted Dead Bugs (5# DBs)

2 Sets

  • 20 Seated Hip Openers
  • 7/7 Banded Backswing Press (red band, video)

Other reference videos where we took some of these movements.

We also took our drivers out in the back yard to test swing speed. I maxed out at a 108 and averaged about a 103. B hit 79 a couple of times and averaged about a 76.