Month: June 2023

Yesterday I walked 18 holes.

4 Rounds

• 3:00
  • 10-15 Push-ups
  • 15/15 Single DB OH March (20/30#)
  • Row / BikeErg
• 10s transition
• 3:00
  • 20 Low Box Side-to-Side (12″)
  • 10/10 KB Around the World (30/35#) 
  • TrueForm / BikeErg
• 10s transition

I did the bike today, starting at a 2:10/1,000m pace and increasing pace by over 3 seconds each set.

2 Sets

• 20 Hip Openers
• 10/10 Half Kneeling Side Lunge Stretch

2 Sets

• 10/10 Laying Arm Circles
• 10/10 Fire Hydrants

Now out to mow the lawn and then head to Detroit for the Morgan Wallen concert!

The air quality was much better than yesterday, so we were able to open the garage during the workout.

3 Sets

• 12 Lat Pulldowns (104/60#)
• 12 In & Out Curls (20/15#)
• 12 Skull Crushers (30# DBs / 35# bar)
• Partner: TrueForm

3 Sets

• 12 Seated Cable Rows (104/82#)
• 12 90° Curls (6 bottom/6 upper, 20/12#)
• 12 Tate Press (35/20#)
• Partner: TrueForm

3 Sets

• 12 Incline Back Fly (25/20#)
• 21s Hammer Curls (20/12#)
• 12 Tricep Push-ups
• Partner: TrueForm

Over 2:30 faster this time, taking 32:12.

2 Sets

• 20 Weighted Dead Bugs (8/12s)
• 10/10 One Arm One Leg DB V-ups (5/12#)
• 20 DB Flutter Kicks (8/12s)
• 20 Mountain Climbers (slow)
• 10/10 Side Plank Reach Thrus / Side Plank Hip Dips

I did the hip dips.

Yesterday I walked 18 holes. With the air quality alerts from the Canada fires we had to workout with the doors closed in the garage today. That was not pleasant with the humidity!

10 Sets

• 30s BikeErg sprint
• 1:00 Rest

3 Sets

• 15 Incline DB Bench (35/15)
• 12 Incline DB Fly (20/8)
• 10 Incline Plate Press (25/15)

3 Sets

• 12 Walking Lunges
• Partner – Wall Sit

3 Sets

• 12 Tricep Pushdowns (60/38)
• 12 Single DB Bicep Curl (45/35)

3 Sets

• 10/10 Single Leg Bridge Hold w/ Leg Raises, holding DB (20/12)
• 8/8 Side Plank with lower knee to elbow
• 8/8 All 4s – straight leg from back out to side
• 8/8 All 4s – straight leg lift behind

Yesterday we walked 18 holes in the morning. It was very sticky and took almost 4:30 to play. Walked a street over to an estate sale and back as a warm-up.

3 Sets

• 12 Box Jumps (18/20”)
• 12 Side-to-Side Lunge (30#)
• 12 DB Walking Lunges (15s/30s)

3 Sets

• 10 Back Squats (65#)
• 10 Hanging Hamstrings
• 3x Side Shuffles

One person does the movement and then the next. Took us 19:34 this week.

3 Sets

• 10/10/10 Calf Raises (35s/40-45-50s)
• 10/10 Half Kneeling Side Lunges w/ Twist (15/20# KB)

40s/20s

1. V-Sit Toe Touches
2. Push Up and Arm Extension
3. V-Sit Shoulder Press 
4. Forearm Plank Reaches and Plank Up
5. Rolling Side Plank and Toe Touch
6. V-Sit Curl and Dumbbell Pass 
7. Dumbbell Chest Press and Leg Lowers
8. Scissor Kick and Dumbbell Pass 
9. 1-Minute Plank Hold

Yesterday I walked 18 holes.

4 Rounds

• 3:00
  • 10-15 Push-ups
  • 15/15 Single DB OH March (20/30#)
  • Row
• 10s transition
• 3:00
  • 20 Low Box Side-to-Side (12″)
  • 10/10 KB Around the World (30/35#) 
  • TrueForm Walk (Forward, Back, Side, Side)
• 10s transition

2 Sets

• 20 Hip Openers
• 10/10 Half Kneeling Side Lunge Stretch

2 Sets

• 10/10 Laying Arm Circles
• 10/10 Fire Hydrants

3 Sets

• 12 Lat Pulldowns (104/60#)
• 12 In & Out Curls (20/15#)
• 12 Skull Crushers (30# DBs / 35# bar)
• Partner: TrueForm

3 Sets

• 12 Seated Cable Rows (104/82#)
• 12 90° Curls (6 bottom/6 upper, 20/12#)
• 12 Tate Press (35/20#)
• Partner: TrueForm

3 Sets

• 12 Incline Back Fly (25/20#)
• 21s Hammer Curls (20/12#)
• 12 Tricep Push-ups
• Partner: TrueForm

Took us 34:46 today and it was rough with the humidity.

2 Sets

• 20 Weighted Dead Bugs (8/12s)
• 10/10 One Arm One Leg DB V-ups (5/12#)
• 20 DB Flutter Kicks (8/12s)
• 20 Mountain Climbers (slow)
• 10/10 Side Plank Reach Thrus

On Sunday we went for about a 1.2 mile walk and yesterday I walked 18 holes.

10 Sets

• 30s BikeErg
• 1:00 Rest

3 Sets

• 15 Incline DB Bench (35/15)
• 12 Incline DB Fly (20/8)
• 10 Incline Plate Press (25/15)

3 Sets

• 12 Walking Lunges
• Partner – Wall Sit

3 Sets

• 12 Tricep Pushdowns (60/38)
• 12 Single DB Bicep Curl (45/35)

3 Sets

• 10/10 Single Leg Bridge Hold w/ Leg Raises, holding DB (20/12)
• 8/8 Side Plank with lower knee to elbow
• 8/8 All 4s – straight leg from back out to side
• 8/8 All 4s – straight leg lift behind

Last night we walked 9 holes.

Warm-up

• Frankenstein Walks
• Side Walks
• Clam Shells
• Seated Marches

3 Sets

• 12 Box Jumps (18/20”)
• 12 Side-to-Side Lunge (15s/30#)
• 12 DB Walking Lunges (15s/30s)

3 Sets

• 10 Back Squats (65#)
• 10 Hanging Hamstrings (source)
• 3x Side Shuffles

We did one movement at a time and rested while the other person did it. Took us 20:38.

3 Sets

• 10/10/10 Calf Raises (25s/30s)
• 10/10 Half Kneeling Side Lunges w/ Twist (15/20# KB)

~40s Work / 20s Rest

• V-Sit Toe Touches
• Push Up and Arm Extension
• V-Sit Shoulder Press (10/5#)
• Forearm Plank Reaches and Plank Up
• Rolling Side Plank and Toe Touch
• V-Sit and Dumbbell Pass (12/8#)
• Dumbbell Chest Press and Leg Lowers (10/5#)
• Scissor Kick and Dumbbell Pass (12/8#)
• 1:00 Plank

4 Rounds

• 3:00
  • 10-15 Push-ups
  • 15/15 Single DB OH March (20/30#)
  • Row
• 10s transition
• 3:00
  • 20 Low Box Side-to-Side (12″)
  • 10/10 KB Around the World (30/35#) 
  • Jump Rope / TrueForm
• 10s transition

After two times through I switched to a speed walk on the TrueForm. I didn’t want to blow a calf with so much jumping and depending on the angle of my back when I was jumping I could feel some reps.

Walked 18 holes yesterday.

3 Sets

• 12 Lat Pulldowns (104/60#)
• 12 In & Out Curls (20/15#)
• 12 Skull Crushers (30# DBs / 35# bar)
• TrueForm

3 Sets

• 12 Seated Cable Rows (104/71#)
• 12 90° Curls (6 bottom/6 upper, 20/12#)
• 12 Tate Press (35/20#)
• TrueForm

3 Sets

• 12 Incline Back Fly (25/15#)
• 21s Hammer Curls (20/12#)
• 12 Tricep Push-ups
• TrueForm

Took us 35:12 and it was a really good one!

2 Sets

• 20 Hip Openers
• 10/10 Half Kneeling Side Lunge Stretch

2 Sets

• 8/8 All 4s – Reach under and extend up
• 10/10 Fire Hydrants