Month: September 2023

Walked 18 on Thursday and was busy yesterday.

12:00 BikeErg

3 Sets

• 10 [Seated] Arnold Press (30/15s)
• 10/10 KB Curl (20/15)
• 10 Bench Dips

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 (51/35)
• 20 Banded Tricep Pulldowns (blue/red)

2 Sets

• 12/12 Standing Lateral Leg Lift w/ Rotation
• 10/10 Single Arm OH March
• 10/10 Standing DB Around the Head
• 8/8 Reverse Lunge w/ Twist
• 20 Standing Knee Raise Crunch

I used a 20# dumbbell the whole time.

We went for a 2.7 mile walk in the evening.

My abs are even more sore today. I cut the lawn earlier.

3 Sets

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

I couldn’t do the leg lifts with my upper abs being so sore so I just did a form of knee raise.

3 Sets

• 8 Incline DB Squats (15/20s)
• 12 Sumo KB Deadlift (53/70)
• 8 Parallette Shoot Thrus
• 10/10 KB Around the World (35/45)

3 Sets

• 8/8 Side Step-up w/ Leg Kick Back (15/20s)
• 16 Side to Side Step/Jump Lunges (15s/35)
• 10 Hanging alt Knee Raise
• 10 Tuck-ups

3 Sets

• 10 Cat/Cow
• 20 Laying Hip Openers

My abs are pretty sore from yesterday.

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

I used a 15# plate and think I screwed up somewhere in the back half of the workout, accidentally skipping a movement or two. Whoops! By doing that I think I got through 7+46 (minus whatever I skipped).

I was in Manchester for a week on a work trip. Yesterday we played pickleball for an hour or so and had a lot of fun. This morning we rode 18 holes in a cart and then worked out this afternoon.

3 Sets

• 10 DB Curl-up Rotate Down (20# DBs)
• 10 French Press (50# DB)

3 Sets

• 10 Hammer Curl + Curl Down (20# DBs)
• 10 Tricep Pushdowns (60#)

3 Sets

• 30 Banded Curl (blue)
• 10 Diamond Push-ups

3 Sets

• 12 Knee-in, Knee-in, Leg Lift
• 12 Piked Single Leg over DB
• 12 Tuck-ups (10# DB)
• 8/8 Side V-ups

3 Rounds (1:00 work / 10s transition)

• Low Step-overs (12″)
• BikeErg
• OH March (20# DBs) + Side Bends (20#)
• Jump Rope
• BikeErg
• Oblique Heel Touches + Flutter Kicks

Quick one in the morning before heading to the airport for my Manchester trip.

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

Fifteen pound plate for me. Was cruising and got 8+6 today after 6+34 and 6+74 the first two times. We’re heading out to walk 9 holes.

On Wednesday I walked 18 holes and had to push my card for the last five because the battery died after forgetting to top off it’s charge. Yesterday we had a meeting to go to. This afternoon I edged and mowed the lawn.

Incline Bench Press

• 10×45
• 5×85
• 5×105
• 5×125
• 5×135
• 5×145

The set with 135 was a struggle and for the final set I focused on spreading the bar and got through it with ease.

3 Sets

• 12 Incline DB Fly (20/15#)
• 12 Incline Bat Wing Fly (20/15#)

3 Sets

• 12 Incline Back Fly (25/15-20-20#)
• MAX Inverted Bar Rows (10s)

3 Sets

• 12 Seated Rows (wide, 115/71#)
• 8/8 Kroc Rows (50/35)

2 Sets

• 6/6 Standing Fire Hydrants (forward + backward)
• 6/6 Ballerina Stretch
• 20 alt Golf Stance Hip Turns

On Saturday I spent about 7 hours installing laminate flooring in one of the spare bedrooms. On Sunday we walked 9 holes, I cut the lawn, and skipped a workout because my body was pretty wrecked from the flooring. Yesterday I walked 18.

20:00 AMRAP

• 6/6 Twisting Box Jumps (20/12”)
• 4 Strict Pull-ups
• 10 Hang DB C&J (20/12s)
• 10 Ball Slams (14/10 MB)
• 10 Mike Tyson Push-ups

I improved by 12 reps to 7+11 and Brandi improved by 14 to 6+26. Today I did all doubles on the pull-ups.

2 Rounds

• 8/8 Side High Plank Crunch
• 8 alt High Plank Knee to Elbow Slide
• 8/8 Side Plank Leg Lift + Hip Dip
• 16 alt V-ups
• 8 alt Single Leg Raise + Single Leg Raise + Hip Lift (lower one leg at a time)

I walked 18 holes on Thursday.

10:00 Cardio

3 Sets

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

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 (51/35)
• 20 Banded Tricep Pulldowns (blue/red)

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

3 Sets

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

3 Sets

• 8 Incline DB Squats (15/20s)
• 12 Sumo KB Deadlift (53/70)
• 8 Parallette Shoot Thrus
• 10/10 KB Around the World (35/45)

3 Sets

• 8/8 Side Step-up w/ Leg Kick Back (15/20s)
• 16 Side to Side Step/Jump Lunges (15s/35)
• 10 Hanging alt Knee Raise
• 10 Tuck-ups

Took almost 2:30 off, finishing in 21:29 today. It was really humid and over 80° too.

3 Sets

• 10 Cat/Cow
• 20 Hip Openers