Month: July 2024

Walked 18 yesterday.

Legs

5 Sets

• 3 Back Squats (170#) / 40s Wall Sit (50#)

4 Sets

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

We went up 10 pounds on the Romanian deadlifts.

3 Sets

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

Went up five pounds on the dumbbell.

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

On Monday I walked 18 and yesterday we played pickleball for an hour instead of hitting the garage gym for sprint work.

Chest & Shoulders

5 Sets

• 5 Incline Bench Press

I warmed up with 10×45 and then 75-95-115-135-150-160-170. Felt good on those heavy sets. B went 45-55-65-75-80-80-80-81.25 2×82.5.

4 Sets

• 6/6 Landmine Press (45 + 40/15)
• 8 DB Pullovers (50/45)

4 Sets

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

Conditioning

10:00 AMRAP

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

I did 7+19 today, which is 1+2 more than last time.

Abs

3 Rounds

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

Walked 9 holes this morning, played great, and mowed the lawn before our garage workout after lunch. When we got in the garage and I started moving I started to feel extremely tight in a muscle on the right side in the middle of my back, which affected me quite a bit. I’m guessing it’s from the double pickleball yesterday.

Back

5 Sets

• 3 Deadlifts (205-205-205-205-210) / 12 Hip Bridges (50)
• 3×10 Laying I-Y-T’s (5# DBs)

4 Sets

• 12 Incline Rows (35-40-40-40/25-30-30-30# 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 (65/49-54-49-49#)

Mobility

2 Sets

• 10/10 Side Laying Arm Circles
• 20 Laying Hip Openers
• 10/10 Laying Arm Cross Body

We played some early pickleball again.

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 (light, fast!)

Workout

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

Cool-down

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

Played pickleball again in the evening because we upgraded to some nicer paddles.

Feeling the upper abs from yesterday.

Legs

5 Sets

• 3 Back Squats (165#) / 40s Wall Sit (50#)

4 Sets

• 12 Reverse Lunges (40# DBs)
• 8 RDL (115#)

3 Sets

• 8/8 Weighted Side Step-ups (20″, 35# DB)
• 8 Box Jumps (24″)

3 Sets

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

I walked 18 holes yesterday. This morning we played pickleball and then went to the driving range before lunch.

Chest & Shoulders

5 Sets

• 5 Incline Bench Press

I did 10×45 and then 75-95-115-145-145-155-165 and B did 45-55-65-75-80-80 (4) -80-80. I screwed up on that first set with 145, thinking I had 135 on the bar.

4 Sets

• 6/6 Landmine Press (45 + 40/15)
• 8 DB Pullovers (50/45)

4 Sets

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

Abs

3 Rounds

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

On Sunday morning we walked nine holes and did some yard work. I was exhausted in the afternoon and skipped out on a workout. Walked 18 holes yesterday.

Cardio

• 2:00 Slow
• 4 Rounds
  • 30s Fast
  • 30s Slow
• 2:00 Slow

I hopped on the rower today.

Power / Speed

4 Sets

• 4 Box Jumps (30”)

4 Sets

• 10 Side to Side Ball Slams (10# MB)

4 Sets

• 12 Plyo Lunges

4 Sets

• 10 Hang DB Cleans (40/25# DBs)

3 Sets

• 8/8 Band Rotation Press (red)

Abs

3 Rounds

• 40 Oblique Heel Taps
• 30 Crunches
• 20 Hollow Leg Lift Pulses