Day: July 30, 2024

2024/07/30

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.