Month: May 2023

My back is getting better and I think I gave myself some ice burn from the initial icing I did on the day I tweaked it. I have an ice pack that can be used directly on the skin, but it my have had some ice crystals on it. Next day my back was sensitive to the touch and last night I noticed it’s all red, like a rash. Didn’t get in a workout yesterday because we had company over for dinner. Yesterday and today I did get out and chipped for about 20 minutes each day in the back yard.

3 Sets

• 8 Rope Golf Swings

3 Sets

• 8/8 Lateral Crossover Step-ups (20”)
• 20 MB Rotation Dead Bugs (14#)
• 5/5 Single Arm Golf Posture MB Throw Downs (15#)

3 Sets

• 8/8 Step-ups (20″)
• 20 Glute Bridges
• 10 Laying down MB Throw (14#)

3 Sets

• 6/6 Single Arm Front Rack Lunge and Press (15#)
• 20 Seated See Saw Bent over DB Rows (25#)
• 20 Kneeling Plate Rotations (15#)

2 Sets

• 10 Cat/Cow
• 30/30s Seated Figure 4 (on bench)

2 Sets

• 20/20 Seated Hip Walks
• 10/10 Kneeling Lunge Stretch

On Thursday I felt something in my back pulling a club out of the bag on the 2nd hole. I walked off the course before putting on #3 because walking down the fairway was painful enough. This tweak is different from my “usual” though. One of the muscles in my low back is tender to the touch and feels tight to the touch. It’s been improving each day. Yesterday I was able to mow the lawn and today I finally felt like I could get in a workout.

3 Sets

• 8 Rope Golf Swings

3 Sets

• 12 Skull Crushers (35# bar / 25# DBs)
• 12 alt Criss Cross Front Raises (12# DBs)

3 Sets

• 8/8 Concentration Curls (15/25#)
• 12 OH Cable Tricep Extensions (27#)

3 Sets

• 12 Upright Rows (15# DBs)
• 10 Step Out Push-ups

3 Sets

• 12 Curls w/ Rotation Press Down (12/15# DBs)
• 12 Tabletops (12/10# DBs)

3 Sets

• ~2:30 Run / TrueForm Walk
• 12 Dead Bug Pullovers (12/15#)
• 6/6 Quarter Get-ups / 8/8 Single DB OH Side Crunches (12/15#)
• 12 alt V-ups (8/15#)
• 6/6 Side Plank w DB Reach (8#) / 30 Oblique Heel Touches (5# DBs)
• 12 Bear Plank DB Pull-throughs (25#) / 20 alt Laying Reach Overs (15# DB)

I took it easy on a lot of stuff and came up with my own variations for the ab stuff so I wouldn’t have to be flipping over. I walked on the TrueForm while B ran outside.

During the upper body stuff, while waiting for each other to do our set, we’d practice a new chipping technique.

I finished up with a couple of sets of seated figure 4 hip mobility on the bench.

3 Sets

• 8 Rope Golf Swings

Dynamic Swing Speed – 2 Sets of 4

• Decline Chest Fly to Triceps Extension
• Cross Body Lat Pulldown
• Wood Chops
• Lateral Raises – Back/Deltoids/Biceps
• Incline Chest Fly

Full Swing

• 2×5 Trail Arm
• 2×5 Lead Arm
• 3×5 Both Arms

6 Cycles of 4:00 Work – 1:00 Rest

• 10 Pull-ups (green band)
• 15 DB Floor Key Press (20/30# DBs)
• 8/8 Kroc Rows (35/50# DB)
• 16 KB Rotations w/ Hip Drive (15/20# KB)
• BikeErg / TrueForm

I was on the bike and got just over two minutes each cycle. My average paces were 2:10, 2:08, 2:06, 2:04, 2:02, and 1:56.5 per 1,000 meters. I really like this workout format.

We came in the living room and did the 12 minute back work.

Walked 18 holes both Sunday and Monday. Loosened up with some rope golf swings.

3 Sets

• 10 Incline Squats (15/20# DBs)
• 10 Low Box Jumps (18”)
• 30s Sprint (TrueForm/BikeErg)

3 Sets

• 10 Curtsy Lunges (15/20# DBs)
• 10 Squat Jumps
• 8 Burpees

3 Sets

• 10 Sumo KB Deadlift (53/70#)
• 10 Lateral Jumping Ball Slams (10/14#)
• Side Shuffles

Took us 23:58.

3 Rounds

• 12 Lean Back DB Raises (8/12# DB)
• 20 OH Bicycles
• 12 Piked DB Raises
• 12 Piked in & outs
• 12 Piked DB Rotations

Loosened up with 3×8 rope golf swings.

3 Sets

• 5:00 TrueForm / BikeErg
• 12 Piked V Taps over DB
• 12 Piked Side to Side over DB
• 12 Piked In and Outs
• 12 Piked High/Low Taps
• 12 Piked alt Up and Overs

I was on the bike.

I’d seen this work for back pain a few times in different places and have been wanting to try it.

It’s a challenge and I was sweating. It’s kind of like a specialized yoga workout and really gets you feeling all kinds of muscles.

Walked 18 holes yesterday. We loosened up with some rope golf swings.

3 Sets

• 8/8 Lateral Crossover Step-ups (18/20”, 10/20# DB)
• 20 MB Rotation Dead Bugs (8/14#)
• 5/5 Single Arm Golf Posture MB Throw Downs (8/14#, Twitter)

3 Sets

• 8/8 Twisting Box Jumps (12/20”)
• 20 Russian KBS (35/53#)
• 10 Laying down MB Throw (10/14#)

3 Sets

• 6/6 Single Arm Front Rack squat w/ Twist and press (5/12#)
• 20 See Saw Bent over DB Rows (15/25#)
• 20 Kneeling Plate Rotations (10/15#)

20:43

2 Sets

• 20/20 Booty Scoots (Seated Hip Walks with straight legs, forward and back)
• 20 Seated Hip Openers

2 Sets

• 10 Windshield Wipers
• 10 Child Pose Burpees

2 Sets of 8-10 Seconds ISO Holds

• Top of Backswing – Trail then lead
• Top of Backswing – 2 hands
• Halfway Down – Trail then lead
• Halfway Down – 2 hands
• Impact – Trail then lead
• Impact – 2 hands

3 Sets

• 12 Skull Crushers (35# bar / 25# DBs)
• 12 alt Criss Cross Front Raises (12/15# DBs)

3 Sets

• 8/8 Concentration Curls (15/25#)
• 12 OH Cable Tricep Extensions (27/38#)

3 Sets

• 12 Upright Rows (15/25# DBs)
• 10 Step Out Push-ups

3 Sets

• 12 Curls w/ Rotation Press Down (12/20# DBs)
• 12 Tabletops (12/10# DBs)

Yep, B went heavier than me for the tabletops. Took us 23:46.

3 Sets

• 12 Dead Bug Pullovers (12/15#)
• 6/6 Single DB OH Side Crunches (12/25#)
• 12 alt V-ups (8/15#)
• 6/6 Side Plank w DB Reach (8/15#)
• 12 Bear Plank DB Pull-throughs (20/25#)

On Sunday we went to a movie and relaxed for the last day of our vacation. Yesterday I walked 18 holes.

Dynamic Swing Speed – 2 Sets of 5

• Decline Chest Fly to Triceps Extension
• Cross Body Lat Pulldown
• Wood Chops
• Lateral Raises – Back/Deltoids/Biceps
• Incline Chest Fly

Full Swing

4×5 Both Arms (Driver)

I got my new PXG Gen 6 driver today, so we took the PRGR outside to swing out of our shoes. At my driver fitting I was swinging around 108-114 mph. Today I clocked in some in that same range and had one outlier at 121!

6 Cycles of 4:00 Work – 1:00 Rest

• 10 Pull-ups (green band)
• 15 DB Floor Key Press (20/30# DBs)
• 8/8 Kroc Rows (35/50# DB)
• 16 KB Rotations w/ Hip Drive (20/30# KB, Instagram)
• BikeErg / TrueForm

I was on the bike each time and increased my average pace by at least 1 second per 1,000 meters each round. Felt good.

2 Sets

• 6/6 Rig Hold Half Kneeling Fire Hydrant
• 8/8 Seated Knee Lifts

2 Sets

• 20 Lying Knees Up & Together w/ Feet Separations
• 10/10 Hip Airplanes

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We went to Key Largo on Saturday and got back Wednesday night. On the three full days we were there we went for walks of 2-2.5 miles. Yesterday we played 18 holes but rode.

Warmed up our legs a bit and did a couple rounds of rope golf swings.

3 Sets

• 10 Incline Squats (15/20# DBs)
• 10 Low Box Jumps (18”)
• 30s Sprint (Run or Bike)

3 Sets

• 10 Curtsy Lunges (15/20# DBs)
• 10 Squat Jumps
• 8 Burpees

3 Sets

• 10 Sumo KB Deadlift (70#)
• 10 Lateral Jumping Ball Slams (8/14#)
• Side Shuffles

Only one person working at a time. After doing a set, you rested while the other person did their set. Took us 25:04.

3 Rounds

• 12 Lean Back DB Raises (8/12# DB)
• 20 OH Bicycles
• 12 Piked DB Raises
• 12 Piked in & outs
• 12 Piked DB Rotations

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2 Sets

• 10 Cat/Cow
• 20 alt Hip Openers

Heading out to walk 9 holes this afternoon.

On Wednesday we went for a 1.87 mile walk in 29:58, yesterday I walked 18 holes, and earlier today I mowed the lawn.

3 Sets

• 10 DB Curl + Shoulder Press (20#)
• 10 Cross Body Punches (10#)

3 Sets

• 10 Top of Curl + 90° Shoulder Lift/Press (15#)
• 10 Tricep Pushdowns (60#)

3 Sets

• 10 Windmill + OH Tricep Extensions (15#)
• 10 Wide Curls w/ Wrist Rotation at top (15#)

3 Sets

• 12 Dead Bug Pullovers (15#)
• 6/6 Single DB OH Side Crunches (25#)
• 12 alt V-ups (15#)
• 6/6 Side Plank w DB Reach (15#)
• 12 Bear Plank DB Pull-throughs (25#)

Then we went for a 2.72 mile walk in 44:41.

Heading to a long game golf fitting in the morning and then flying to Florida.