Month: July 2024

Walked 18 yesterday and it was muggy! Slept great until I woke up early and couldn’t get back to sleep, so I’m kind of dragging today. Sweaty in the garage!

Chest & Shoulders

4 Sets

• 8 Bench Press

I did 45-95-125-155-175-185 and B did 45-65-75-85-90-95.

4 Sets

• 8 Incline Fly (25-30-30-30 / 20-15-15-15)
• 8 MAX Push-ups

I did 30-15-15-15 and B does a lot of snaking haha.

4 Sets

• 8 Push Press (75-85-95-105 / 55-60-65-70)
• Reverse Incline Fly (10 / 8-10-10-10)

4 Sets

• 8 Upright DB Rows (25)
• Front Raises (12-15-15-15 / 10-10-12-12)

Speed & Power

Warm-up

• 10/10 Forward Lunge Overhead Reach
• 10/10 Lateral Lunge w/ Rotation
• 10/10 X-Factor
• 30/30s Side Plank
• 30/30s Copenhagen Side Plank
• 20 90/90 Hip Mobility
• 20 Bird Dogs
• 10 Cat Cows
• 12 Bear Walk
• 20 Lateral Bound
• 10/10 Staggered Stance T-spine Rotation
• 8/8 Med Ball Rotations (6#, fast!)

Workout

• 2×6/6 Rotation Box Jumps (12″)
• 2×6/6 Med Ball Chest Pass (6#)
• 2×8/8 Squat Row (band)
• 2×8/8 Split Stance Squat w/ Rotation (band)
• 2×6/6 Single Arm Power Landmine Press (45/35#)

Cool-down

• 10/10 Half-kneel T-spine Rotations
• 20 Tactical Frogs w/ Rotation
• 10/10 X-Factor

Yeah, I didn’t feel like doing this golf stuff at all. Was whooped.

We played about 90 minutes of pickleball this morning.

Back

4 Sets

• 8 Hex Bar Deadlifts (80#)
• 3×10 Cuban Press (2.5# plates, Instagram source)

4 Sets

• 8 Lat Pulldowns (115-120-120-126 / 82#)
• Farmer Carry (50/40# DBs)

4 Sets

• 8/8 Single Arm Rows (50-60-60-60 / 35/40/45/45#)
• 10 Banded Back Fly (CS red)

We walked nine holes this morning and did some yard work.

Arms

3 Sets

• 10/10 KB Curls (25/20#)
• 10 DB Skull Crushers (30/25#)

3 Sets

• 10 Hammer Curls (25#)
• 10 Rope Pull Downs (60/43#)

3 Sets

• 6/6/6 Static DB Curls (20-25-25 / 12-15-15#)
• 10 Underhand Tricep Pulldowns (60/38#)

I walked 18 yesterday.

Legs

4 Sets

• 4 Front Squats (135#) / 30s Wall Sit (60#)

4 Sets

• 8/8 Bulgarian Split Squats (20-25-25-25 / 15# DBs)
• 10 Plyo Lunges

4 Sets

• 8/8 Weighted Step Downs (12″, 20/15# DB)
• 10 Jump Squats 

4 Sets

• 8/8 Single Leg RDLs (40# DB) / 12 Sumo KB Deadlift (70# KB)
• 3x 10/10/10 Calf Raises (50/35# DBs)

Abs

3 Rounds

• 1:00 Plank
• 30s Russian Twists

On Monday I walked 18 and we played a little more than an hour of pickleball yesterday.

Chest & Shoulders

5 Sets

• 5 Incline Bench Press

I went 10×45 and then increased 10 pounds on next sets to go 85-105-125-145, and increased five pounds on the heavy sets to go 160-170-180. B started with 45 and then increased 10 to go 65-75, increased five to 80, did 80-80-81.25, and finally got all five reps with 82.5.

4 Sets

• 6/6 Landmine Press (45 + 45 / 16.25)
• 8 DB Pullovers (60/45#)

We both went with our increased number from last week on the landmine. I really felt my wrists for a day or so after using the kettlebell for the pullovers last week, so went back to a dumbbell today, jumping up to the 60 pounder.

4 Sets

• 10 Lying DB Fly (35/25)
• 10 Lateral Raises (12/10)

Speed & Power

Warm-up

• 10/10 Forward Lunge Overhead Reach
• 10/10 Lateral Lunge w/ Rotation
• 10/10 X-Factor
• 30/30s Side Plank
• 30/30s Copenhagen Side Plank
• 20 90/90 Hip Mobility
• 20 Bird Dogs
• 10 Cat Cows
• 12 Bear Walk
• 20 Lateral Bound
• 10/10 Staggered Stance T-spine Rotation
• 8/8 Med Ball Rotations (6#, fast!)

Workout

• 2×6/6 Rotation Box Jumps (12″)
• 2×6/6 Med Ball Chest Pass (6#)
• 2×8/8 Squat Row (band)
• 2×8/8 Split Stance Squat w/ Rotation (band)
• 2×6/6 Single Arm Power Landmine Press (35/15#)

Cool-down

• 10/10 Half-kneel T-spine Rotations
• 20 Tactical Frogs w/ Rotation
• 10/10 X-Factor

Yesterday we walked nine holes in the morning and played an hour of pickleball in the afternoon. This morning we played almost two hours of pickleball and most of it was me playing versus two! Wore me out.

Back

5 Sets

• 12 Hip Bridges (50/40)
• 3×10 I-Y-T’s (5# DBs)

4 Sets

• 12 Incline Rows (40/30# DBs)
• 3 Sets 2x Single Arm Pinch Carry (35/25#)

I called it there. Could tell I wasn’t up for it.

Legs

5 Sets

• 3 Back Squats (175#) / 40s Wall Sit (50#)

4 Sets

• 12 Reverse Lunges (40# DBs)
• 8 RDL (125#)

3 Sets

• 8/8 Weighted Side Step-ups (20″, 40# DB)
• 8 Box Jumps (24″)

3 Sets

• 10 Hanging Bench Hamstring Curls
• 10/10/10 Calf Raises (50/40#)

Abs

3 Sets

• 20 Slow Cross-body Mountain Climbers
• 20 Hip Dips
• 20 Bicycle Crunches
• 20 Flutter Kicks

Monday I walked 18, Tuesday we played pickleball, and yesterday I walked 18 again.

Chest & Shoulders

5 Sets

• 5 Incline Bench Press

I did 10×45 and then 75-95-115-135-155-165-175, which is up five pounds on each of the last 3 sets. Brandi did 45-55-65-75-80-80-81.25 2+3×82.5. Last week she only got two with 82.5 and today’s first two were easy and then she had a misfire or something, so I gave her a few seconds and told her to get back on the bar because the body basically treats it as one set. She got the other three pretty easily.

4 Sets

• 6/6 Landmine Press (45 + 40-40-40-45 / 15-15-15-16.25)
• 8 Pullovers (53# KB / 45# DB)

We went up on our last set. I tried the KB today for the pullovers and liked it because it puts my hands in a better position.

4 Sets

• 10 Lying DB Fly (30-30-35-35 / 20-20-25-25)
• 10 Lateral Raises (12/10)

We both increased on the last two sets of flies.

HIIT

10:00 AMRAP

• 5 Burpees
• 12 Curtsy Lunges  
• 4 Strict Chin-ups
• 10 Air Squats

I was cruising from the start and went up from my 7+19 last week to 8+7 today.

Abs

3 Rounds

• 20 alt Oblique Toe Touches V-ups
• 20 Flutter Kicks 
• 10/10 Side Jack Knives
• 10/10 Side Plank Hip Dips

Warm-up / Cardio

5:00 BikeErg

I got on the bike while B was warming up her deadlifts.

Back

5 Sets

• 3 Deadlifts (215) / 12 Hip Bridges (50)
• 3×10 I-Y-T’s (5# DBs)

4 Sets

• 12 Incline Rows (40/30# DBs)
• 3 Sets 2x Single Arm Pinch Carry (35/25#)

4 Sets

• 3 Sets 10/10 Half-Kneeling Banded Woodchops (CS blue down)
• 8 Straight Arm Lat Pulldown (65/49#)

4 Sets

• MAX Strict Pull-ups (8-6-5-5 / 5-5-5-5)

Abs & Accessory

3 Sets

• 10 Parallette Shoot Throughs
• 10 Reverse Face Pulls (12/8# DBs)
• 20/20 OH+Side Marches (30/20# DBs)
• 30s Handstand Hold

We walked 9 this morning and it was really muggy. Played terrible.

Golf Speed & Power

Warm-up

• 10/10 Forward Lunge Overhead Reach
• 10/10 Lateral Lunge w/ Rotation
• 10/10 X-Factor
• 30/30s Side Plank
• 30/30s Copenhagen Side Plank
• 20 90/90 Hip Mobility
• 20 Bird Dogs
• 10 Cat Cows
• 12 Bear Walk
• 20 Lateral Bound
• 10/10 Staggered Stance T-spine Rotation
• 8/8 Med Ball Rotations (6#, fast!)

Workout

• 2×6/6 Rotation Box Jumps (12″)
• 2×6/6 Med Ball Chest Pass (6#)
• 2×8/8 Squat Row (band)
• 2×8/8 Split Stance Squat w/ Rotation (band)
• 2×6/6 Single Arm Power Landmine Press (35/15#)

Cool-down

• 10/10 Half-kneel T-spine Rotations
• 20 Tactical Frogs w/ Rotation
• 10/10 X-Factor