Month: July 2023

We walked 9 holes this morning and then I finished up with the sump pump replacement.

3 Sets

• 8/8 KB Split Lunge (30/25)
• 10/10 [Incline] Bent over Row See Saw (30/25)
• 10/10 Plank KB Push (15/10)

3 Sets

• 8/8 Single Leg Single Arm RDL (opposite leg, 30) / 12 RDL (53)
• 10/10 Bridge Single Arm Press (30/25)
• 20 Single KB Weighted Dead Bug (30/25)

3 Sets

• 8/8 Weighted Cossack Squat / Side Lunge (30/25)
• 10/10 Lateral KBS (15) / Wood Choppers (20)

2 Sets

• 8/8 RDL KB Pass w/ Knee Raise (15/20#, Instagram)
• 8/8 Rear Foot Elevated Plate Row, Rotate, Press Out (10#, Instagram)

On Thursday in Tennessee we did Activate Gatlinburg far an hour, which worked up quite a sweat.

Back in the garage today.

10:00 BikeErg / TrueForm

3 Sets

• 8/8 Side Step-up w/ MB Rotation (18”, 14/10# MB)
• 20 Lunges
• Partner: Plank

3 Sets

• 10 alt Hand Step-out Push-ups
• 10 Laying MB Throws (14/10# MB)
• Partner: 30 DB Marches (25/20# DBs)

3 Sets

• 15 DB Push Press (20/12# DBs)
• 5/5 Staggered Band Fly (blue)
• Partner: 30 alt Side Crunches

2 Sets

• 10 Cat/Cow
• 10 Wall Slides

2 Sets

• 20 Laying Hip Openers
• 12 Bird Dogs

We also hauled up buckets of water from the basement to the street, when the float switch for the sump pump went out. I edged and cut the lawn.

On Tuesday we played 18 holes at Gatlinburg Golf Course in a cart. We did a long hike on this Wednesday in the Great Smoky Mountains National Park to Rainbow Falls and Grotto Falls. It was probably a bit much, but we made it. Went 7.39 miles in 3:52:13, which did include a stop at Grotto Falls for pictures and snacks.

Yesterday I walked 18 holes.

Warm-up

• Frankenstein Walks
• Monster Walks
• Ballerina Reaches
• Toe Touches
• Bottom Squat Hold

3 Sets

• 12 Weighted Step-ups (18″, 30# DBs)
• 12 Pulsing Curtsy Lunges (20# DBs)
• 12 alt Side Lunges (20# DBs)

3 Sets

• 10 Russian KBS (53#)
• 10 RDLs (30# DBs)
• 20s Standing BikeErg

3 Sets

• 10/10/10 Calf Raises (50# DBs)
• 10/10 Half Kneeling Side Lunges w/ Twist (20# DB)

2 Sets

• 12 Kneeling Rock Back & DB Reach (12#)
• 12 Piked Leg Lifts over DB
• 12 Elbow Plank Pull Throughs (35# DB)
• 8/8 Half Kneeling DB Chops (12#)
• 12 Seated Press Out/Up (12#)

2 Sets

• 20 Laying Hip Openers
• 10 Cat/Cow

3 Sets

• 12 Straight Arm Pulldowns (60/38#)
• 12 In & Out Curls (20/15#)
• 12 Skull Crushers (30# DBs / 35# bar)
• Partner: TrueForm

3 Sets

• 8/8 Kroc Rows (50/35# DB)
• 12 90° Curls (6 bottom/6 upper, 20/12#)
• 12 Tate Press (35/20#)
• Partner: TrueForm

3 Sets

• 12 Incline Back Fly (25/20#)
• 7/7/7 Static Hammer Curls (20/15#)
• 12 Underhand Tricep Pull-downs (60/38#)
• Partner: TrueForm

We swapped in some different movements this time around and never ran the clock.

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 Bear Mountain Climbers
• 10/10 Side Plank Reach Thrus / Side Plank Hip Dips

On Sunday we walked an early 9 holes and the course was extremely wet from a Saturday storm. A couple hours later we played some pickleball. Yesterday I walked 18.

10 Sets

• 30s BikeErg sprint
• 1:00 Rest

3 Sets

• 15 Incline DB Bench (35/20)
• 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

Mowed the lawn a little later.

We started getting setup for this workout on Thursday, but decided to go for a walk and did 1.8 miles. Yesterday I walked 18.

Warm-up

• Frankenstein Walks
• Monster Walks
• Clam Shells
• Seated Marches

3 Sets

• 12 Box Jumps (18/20”)
• 12 Side-to-Side Lunge (35/45#)
• 12 DB Walking Lunges (15s/30s)

3 Sets

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

Fourth time doing this workout and faster each time. It took 18:03 today.

3 Sets

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

40s/20s

1. V-Sit Toe Touches (alt, alt, both)
2. Push Up and Arm Extension
3. V-Sit Shoulder Press w/ Single DB 
4. Forearm Plank Reaches and Plank Up
5. Rolling Side Plank and Toe Touch / Side Plank Bounces
6. V-Sit Curl and Dumbbell Pass 
7. Dumbbell Chest Press and Flutter Kicks
8. Scissor Kick and Dumbbell Pass 
9. 1-Minute Plank Hold

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#) 
  • BikeErg / TrueForm
• 10s transition

I started on the section with the push-ups and I used the bike in my second section.

2 Sets

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

2 Sets

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

Walked 18 holes both of the last two days.

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 32:44.

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

I had some cysts removed on Wed so couldn’t sweat. Walked 18 on Thursday. On Friday we went to the driving range for an hour and then played three games of pickleball.

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 Reverse 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
• 10/10 All 4s – straight leg lift behind