Month: May 2024

Yesterday I walked 18 holes and this afternoon I mowed the lawn.

Warm-up / Cardio

10:00 BikeErg

Legs

• 5x 5 Back Squats 150# / 40s Wall Sit (40#)
• 4x 10/10 Banded Rotation w/ Hip Drive

4 Sets

• 16 Lunges (35# DBs)
• 8 RDL (115#)

3 Sets

• 8 Weighted Step-ups (20″, 25# DBs)
• 8 Box Jumps (20″)

3 Sets

• 8 Sumo KB Deadlifts (70#)
• 10/10/10 Calf Raises (50/35#)

Abs

3 Sets

• 20 OH March (25/20# DBs)
• 10/10 Side Bends (25/20# DB)
• 10/10 Split Stance MB Chop (10/8# MB)

We went to the driving range and figured out some things with our drivers.

On Tuesday I walked 18 holes, due to the holiday on Monday.

Chest & Shoulders

5 Sets

• 5 Bench Press (10×45, 75-95-125-145-165-185-195-205 / 100)

4 Sets

• 6/6 Single Leg Table Top DB Bench Press (40/25)
• 3×10 Banded Up Rotations 

4 Sets

• 6 Shoulder Press (65 WU, 85-95-105-110 / 60-65-65-70)
• 20 Golf Shaft/Stance Rotations

4 Sets

• 14 Banded Fly (CS Blue)
• 15 Lateral raises (10/8)

Abs & Cardio

3 Rounds

• 1:00 Plank
• 30 Reverse Crunches
• 30s/30s Side Planks
• 30 Mountain Climbers
• 2:00 Cardio

I was on the BikeErg and B was on the TrueForm.

We played some pickleball this morning. Loosened up with some back mobility.

Power

4 Sets

• 4/4 Single Leg Side Box Jumps (12″)

4 Sets

• 4/4 Half-kneeling Partner MB Throw (10#)

4 Sets

• 4/4 Reverse Lunge, Step-up, Jump (12″)

4 Sets

• 4/4 Pitch & Punch (CS Blue)

4 Sets

• 6/6 Staggered Ball Slam (10# MB)

Abs

3 Sets

• 30 Oblique Heel Touches
• 20 alt Side Crunches
• 30 Hollow Flutter Kicks
• 20 Bicycles

We walked 9 holes this morning.

Back & Shoulders

4 Sets

• 5 Deadlifts (175) / 12 Hip Bridges (45)
• 3×10 Incline Bench I-Y-T’s (5# DBs)

4 Sets

• 6 Pendlay Rows (85#)
• 3xSuitcase carry (60/50#)

4 Sets

• 3×10/10 Standing Banded Woodchops (CS blue) down
• 8 Lat Pulldown (115-120-120/82-82-76#)

4 Sets

• 8 Seated Cable Rows wide grip bar (104/76-76-82-82#)
• 3×12 DB Dead Bugs (12)
• 3×12 OH Crunches (2×12)

Through the workout I was starting to feel a back tweak low and right, which is the opposite of where I always have my back issues. So I skipped the cable rows in that last section.

Going to get some yard work done.

We were going to play nine holes this morning, but got rained out.

Conditioning

5 Rounds – 50s work / 10s transition

• Twisting Box Jumps (12”)
• Push-ups
• Machine
• Side MB Slams (10#)
• Curtsy Lunges
• Burpees
• Plank

Arms

3 Sets

• 10 Reverse Grip Curls (20/15)
• 10 Tricep Pulldowns (rope, 60/38)

3 Sets

• 10 In/out Hammer Curls (25/20)
• 10 Skull Crushers (25/20)

Mobility

2 Sets

• 12 Hip Opener Get-ups
• 10/10 Half-kneeling Rotation w/ Arm Reach Behind

2 Sets

• 10/10 Coiling Slide Backs (red band)

Yesterday I walked 18 holes. We warmed up by walking 700 meters around the block.

Legs

• 5x 5 Back Squats 145# / 40s Wall Sit (40#)
• 4x 10/10 Banded Rotation w/ Hip Drive

4 Sets

• 16 Lunges (35# DBs)
• 8 RDL (105#)

3 Sets

• 8 Weighted Step-ups (20″, 25/20# DBs)
• 8 Box Jumps (20″)

3 Sets

• 8 Sumo KB Deadlifts (70#)
• 10/10/10 Calf Raises (45/35#)

Abs

3 Sets

• 20 OH March (25/20# DBs)
• 20 DB Twists (15/12# DBs, hands under chin)
• 10/10 Split Stance MB Chop (10/8# MB)

Chest

5 Sets

• 5 Bench press (10×45, 75-95-125-145-165-175-185-195 / 95)

Stuck to the same weights this week and it was still tough.

• 4×6/6 Single Leg Tabletop DB Bench Press (40/20-25-25-25)
• 3×10 Banded up rotations

4 Sets

• 6 Shoulder Press (60, 80-90-100-110 / 55)
• 20 Golf Shaft/Stance Rotations

I increased five pounds on every set.

4 Sets

• 14 Banded Fly
• 15 Lateral raises (10/8)

Cardio Abs

3 Rounds

• 1:00 Plank
• 30 Reverse Crunches
• 30s/30s Side Planks
• 30 Mountain Climbers
• 2:00 Cardio

Sprints

• 3:00 Slow
• 1:00 Fast
• 2:00 Slow
• 8 Rounds
  • 30s Fast
  • 30s Slow
• 2:00 Slow
• 1:00 Fast
• 3:00 Slow

I was on the BikeErg and B was on the TrueForm.

Power

4 Sets

• 4/4 Single Leg Side Box Jumps (12″)

4 Sets

• 4/4 Half-kneeling Partner MB Throw (10#)

4 Sets

• 4/4 Reverse Lunge, Step-up, Jump (12″)

4 Sets

• 4/4 Pitch & Punch (CS Blue)

4 Sets

• 6/6 Staggered Ball Slam (10# MB)

Yesterday we walked 9 holes in the afternoon heat and this morning we played almost an hour of pickleball.

Back

4 Sets

• 5 Deadlifts (165) / 12 Hip Bridges (40)
• 3×10 Incline Bench I-Y-T’s (5# DBs)

4 Sets

• 6 Pendlay Rows (85#)
• 3xSuitcase carry (60/50#)

4 Sets

• 3×10/10 Standing Banded Woodchops (CS blue) down
• 8 Lat Pulldown (115/82#)

4 Sets

• 8 Seated Cable Rows wide grip bar (104/76#)
• 3×12 DB Dead Bugs (12# DBs)
• 3×12 OH Crunches (2×12# DBs)

Abs

2 Sets

• 12/12 Quarter Get-ups (20/15)
• 12/12 Bottoms up Dead Bug (20/15)
• 20 OH Toe Reach (20/15)
• 30 OH Hollow Flutter Kick (20/15)
• 20 DB Pull Throughs (50/35)

Conditioning

5 Rounds – 50s work / 10s transition

• Twisting Box Jumps (12”)
• Push-ups
• Machine
• Side MB Slams (10#)
• Curtsy Lunges
• Burpees
• Plank

I was on the rower and B was on the TrueForm. After the first round I switched from the step burpees to real ones.

Arms

3 Sets

• 10 Reverse Grip Curls (15/12)
• 10 Tricep Pulldowns (rope, 60/43)

3 Sets

• 10 In/out Hammer Curls (20/20)
• 10 Skull Crushers (25/20)

Mobility

2 Sets

• 12 Hip Opener Get-ups
• 10/10 Half-kneeling Rotation w/ Arm Reach Behind

2 Sets

• 10/10 Coiling Slide Backs (red band)

Got these from a Golf Digest.