Month: October 2023

2023/10/15

Edged, trimmed, and mowed the lawn.

  • 5:00 Cardio
  • 3 Sets
    • 10 DB Curl-up Rotate Down (20# DBs)
    • 10 French Press (50# DB)
  • 5:00 Cardio
  • 3 Sets
    • 10 Hammer Curl + Curl Down (20# DBs)
    • 10 Tricep Pushdowns (60#)
  • 5:00 Cardio
  • 3 Sets
    • 30 Banded Curl (blue)
    • 10 Diamond Push-ups
  • 5:00 Cardio
  • 3 Sets
    • 12 Knee-in, Knee-in, Leg Lift
    • 12 Piked Single Leg over DB
    • 12 Tuck-ups
    • 8/8 Side V-ups

Hopefully golfing tomorrow!

2023/10/14

Brandi was sick and then I got it, so I haven’t been in the garage gym in over a week!

20:00 BikeErg

2 Sets

  • 12 Kneeling Halos (20# KB)
  • 8/8 Half Kneeling Rotations (30# KB)
  • 8/8 Kneeling Dig & Chop (20-15# KB)
  • 10 X Body Lift (15# KB)
  • 12 Plank Pull Throughs (30# KB)
  • 10/10 Plank Saw (15# KB)

2023/10/05

Raining all day so no golf.

12:00 BikeErg

3 Sets

  • 20 Bent Over See Saw Rows (20# DBs)
  • 8 Bent Over Back Fly + Standing Lateral Raise (10# DBs)

3 Sets

  • 12 External Rotations (mug-hold grip, 20# DBs)
  • 12 Upright DB Rows (20# DBs)

3 Sets

  • 10 Goblet Squats (35# KB)
  • 10 Cossack Squats

2 Sets

  • 10/10 Side Laying Crunches
  • 10 Butterfly Crunches
  • 10 Leg Lift + Toe Reaches
  • 10 Tuck-ups
  • 10/10 Knee Up One Leg V-ups

2023/10/04

4 Rounds

  • 1:00 BikeErg
  • 10s transition
  • 30s Push-ups (2×10)
  • 30s Slow Mountain Climbers
  • 10s transition
  • 30s DB Curl to Underhand Press (15# DBs)
  • 30s Standing DB Rotations (15# DB)
  • 10s transition
  • 1:00 Row
  • 1:00 Front to Back Lunges
  • 10s transition

2023/10/03

Had a rest day yesterday and no golf due to other things going on. I mowed the lawn this morning.

5:00 BikeErg

3 Sets

  • 6/6 Elevated Revers Lunge w/ Knee Drive (25# DBs)
  • 6/6 Single Leg Single Arm Deadlifts (45# KB)
  • 10 OH Leg Lifts (25# DB)
  • 10 Lying OH Windshield Wipers (25# DB)

3 Sets

  • 12 Step-ups (20″, 25# DBs)
  • 10/10/10 Calf Raises (25# DBs)
  • 10/10 Side Bends (25# DB)
  • 20 OH March (25# DBs)

3 Sets

  • 10 alt Curtsy Lunges (25# DBs)
  • 10 Laying Hamstring Sliders
  • 10 Hanging Knee Raise + Leg Raise + Lower
  • 20 Twisting March (25# DB)

2023/10/01

We walked 9 holes this afternoon and then did a quick workout.

4 Rounds

  • 4 Strict Pull-ups (2×2)
  • 16 Cross Body DB Front Raises (20# DBs)
  • 50m Farmer Cary (50# DBs)
  • 10 Decline Push-ups (18″)

2 Rounds

  • 10/10 Side Laying Crunches
  • 10 Butterfly Crunches
  • 10 Leg Lift + Toe Reaches
  • 10 Tuck-ups
  • 10/10 Knee Up One Leg V-ups