Month: August 2023

2023/08/29

Yesterday I walked 18 holes.

10:00 BikeErg / TrueForm

I was on the bike.

3 Sets

  • 10 [Seated] Arnold Press (25/15s)
  • 10/10 KB Curl (20/15)
  • 10 Bench Dips

I did my presses seated.

3 Sets

  • 14 Front + Lateral Raise (10/8s)
  • 10 Hammer Curls (25/20s)
  • 10 French Press (50/35)

3 Sets

  • 10 Upright DB Row (20/15s)
  • 10 EZ Bar Curl / Barbell Curl (56/35)
  • 20 Banded Tricep Pulldowns (blue/red)

The EZ bar curls were a touch too heavy for me.

2 Sets

  • 16 alt Weighted Hip Opener w/ Step Through (15/5# – Instagram)
  • 8/8 OH Reverse Lunge Twist + Knee Up Twist (PVC)

2 Sets

  • 10/10 Laying Exercise Ball Rotations (15 DB / 8 MB)
  • 10/10 Bosu Ball Lunge Band Punch

The other three mobility movements also came from Instragram.

2023/08/27

Yesterday we went to Top Golf for 2 hours.

3 Sets

  • 8/8 Lateral Crossover Step-ups (18/20”, 12/20# DB)
  • 12 Reverse Lunge w/ KB Steering Wheel (10/20, Instagram)
  • 6 Hanging Knee Raise + Leg Lift + Lower
  • 6 Hanging Tick Tocks

3 Sets

  • 8 Incline DB Squats (15/20s)
  • 12 Sumo KB Deadlift (45/60)
  • 8 Parallette Shoot Thrus
  • 10/10 KB Around the World (30/35)

3 Sets

  • 8/8 Side Step-up w/ Leg Kick Back (15/20s)
  • 16 Side to Side Step/Jump Lunges (15/20s)
  • 10 Hanging alt Knee Raise
  • 10 Tuck-ups

Took us 23:52, with a short delay fixing the music.

3 Sets

  • 10 Cat/Cow
  • 20 Hip Openers

Walked 9 holes in the afternoon.

2023/08/25

Yesterday I walked 18 holes and my hamstrings got pretty sore for some reason.

30:00 AMRAP

  • 10/10 Plate OH Front-Back Lunges
  • 10 Plate G2OH
  • 8 Plate Sit-ups
  • 8 Plate Z Front Raise + 4 Steering Wheels
  • 10 Plate Leg Raise + Reach
  • 10/10 Plate Lunge Lumberjacks
  • 8 alt Plate Push-ups

We got this on Instagram and made some slight adjustments from her workout. Been quite awhile since we did an AMRAP like this and the low weights always get you. I used a 15# plate and B swapped between a 10 and 15 depending on movements. The get-up was not good for my back so we did the sit-ups. I got through 6 rounds plus through 4 sit-ups.

Mowed the lawn after finishing work.

2023/08/23

4 Rounds

  • 30s Front Squat (15s/8s)
  • 30s Reverse Lunge (15s/8s)
  • 30s Squat Jump (15s/5s)
  • 30s Cossack Squat (15s/8s)
  • 30s Squat Hold (15s/5s)
  • 1:00 Rest

3 Sets

  • 10 Piked V Taps over DB
  • 10 Piked Side to Side over DB
  • 10 Piked In and Outs
  • 10 Piked High/Low Taps
  • 10 Piked alt Up and Overs

2 Sets

  • 6/6 Sitting Mobility Ball Rotations
  • 40 Oblique Heel Touches (reach under more)

2 Sets

  • 10/10 Backswing Rotations
  • 10 Cat/Cow

2023/08/22

Yesterday I walked 18 holes.

3 Rounds

  • 1:00 Cardio
  • 12 Lat Pulldowns (104#)
  • 12 Seated Bent Over Back Fly (25# DBs)
  • 1:00 Cardio
  • 12/12 Kroc Rows (45# DB)
  • 12 Straight Arm Pulldowns (60#)
  • 1:00 Cardio
  • 30 Band Pull Aparts (blue)
  • 80m Farmer Carry (50# DBs)

I was on the BikeErg and Brandi on the TrueForm

3 Sets

  • 10/10 Single Arm OH March (30#)
  • 10/10 Standing Side Crunch (30#)
  • 20 Standing Trunk Twists w/ DB Flip (15#)
  • 10/10 Lunge Trunk Twists (15#)

2023/08/20

Yesterday I was up and down from the attic all day, wiring up for a new ceiling fan in one of the spare bedrooms. Walked 9 holes in the evening. Actually installed the fan this morning. Got the yard edged, trimmed, and mowed today.

6 Rounds of 4:00 w/ 1:00 Rest

  • 10 Pull-ups (red+blue bands)
  • 15 DB Floor Press (40/25#)
  • 10 Renegade Rows (40/25#)
  • 10/10 Half-kneeling KB Front Rack Rotations (20/15#)
  • BikeErg / TrueForm

2 Sets

  • 5/5 Figure 4 Rotations
  • 6/6 Abductor Rockbacks
  • 10/10 Glute Mobilization
  • 6 Roll to Reach

2023/08/18

3 Sets

  • 8/8 KB Split Lunge (30/25)
  • 10/10 Bent over See Saw Row (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/DB Weighted Dead Bug (30/25)

3 Sets

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

3 Sets

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

2023/08/17

On Monday I walked 18, was up early painting on Tuesday, and walked 18 yesterday.

10:00 BikeErg /TrueForm

3 Sets

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

3 Sets

  • 10 alt Hand Step-out Push-ups
  • 10 Laying MB Throws (14/10)
  • Partner: 30 DB Marches (25/12)

3 Sets

  • 15 DB Push Press (20/12)
  • 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

2023/08/13

A second coat of painting a spare bedroom this morning.

10:00 Row / TrueForm

3 Rounds

  • 12 Hanging Half Circle Knee Raises
  • 12 alt Single Leg Lifts (on parallettes)
  • 30s Plank Hops
  • 12 Seated Pike-ups

2 Sets

  • 20 Hip Openers
  • 10/10 Laying Arm Circles

2 Sets

  • 6/6 Modified Pigeon Stretch / Pigeon Stretch
  • 5/5 Split Stance Rotation (10/8# MB)
  • 16 alt Lumber Locked T-Spine Rotation

2023/08/12

This morning we spent over two hours painting, which got pretty warm in there and knocked us out a bit

3 Rounds

  • 1:00 BikeErg / TrueForm
  • 12 Seated Bent Over Back Fly (25# DBs)
  • 12 Lat Pulldowns (104#)

3 Rounds

  • 1:00 BikeErg / TrueForm
  • 12/12 Kroc Rows (40# DB)
  • 12 Straight Arm Pulldowns (60#)
  • 1:00 BikeErg / TrueForm
  • 3 Rounds
    • 30 Band Pull Aparts (blue)
    • 50m Farmer Carry (50# DBs)

I screwed up and moved the bike against the wall after the initial minute in the third section, so we just skipped the other two times on the machine. We were whooped, so skipped the midline work we had planned