Month: September 2024

Feeling those lunges from yesterday!

Legs

3 Sets

• 8 Front Squats (105#) / Incline DB Squat (20# DBs)

3 Sets

• 8/8 Bulgarian Deadlifts (18”, 65#)
• 10 Seated Calf Raise (3010 tempo, 2×35#, 45#)

3 Sets

• 8/8 Single Leg RDL (65#) / 8/8 stability ball hamstring curls
• 8 Box Jumps (20”) / 4/4 Jump & Reach

3 Sets

• 8/8 Single Leg DB Step-ups (20”, 30-35-35#)
• 8 Side Jumps / 4/4 Side Box Jumps (12”)

Abs

3 Rounds

• 1:00 Plank
• 10/10 Side Jack Knifes
• 10 Leg Lifts

I definitely missed posting a workout or two a couple of weeks ago, then I was in New Orleans from Sunday until last night.

Partner Workout

5 Rounds

• 5/5 Box Jumps (24″)
• 2/2/2/2 Strict Pull-ups
• 12/12 Walking Lunges
• 6/6 Power Cleans (85#)

Took us 11:50.

3 Sets

• 20 Piked In & Outs
• 10/10 Banded Side Bends (red CS)
• 12 V-ups
• 6/6 Hand Windshield w/ DB Press (30#)

Been so busy with the houses. On Sunday we played pickleball for almost two hours and yesterday I walked 18 holes.

Back

4 Sets

• 8 Hex Bar Deadlifts (110-120-13–140#)
• 3×10 Cuban Press (2.5# plates)

4 Sets

• 8 Lat Pulldowns (126/82#)
• Farmer Carry (60/45# DBs)

4 Sets

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

Abs

3 Sets

• 12 V-ups
• 12 Windshield Wipers (25#)
• 20 alt Side Crunches

On Sunday we got the old house ready to put on the market, Monday I walked 18 holes, Tuesday we played pickleball, and yesterday we went for a quick walk in the new neighborhood.

Chest

4 Sets

• 8 Bench Press

I went 45-95-125-155-175-185 and B went 45-65-75-85-95- 7×100.

4 Sets

• 8 Incline Fly (30 / 15)
• 8 MAX Push-ups (25-20-20-17 / 20-14-12-13)

Shoulders

4 Sets

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

4 Sets

• 8 Upright DB Rows (30/25)
• 8 Front Raises (15/12)

10:00 AMRAP

• 5 Burpees
• 12 Curtsy Lunges  
• 6 Hang DB Power Cleans (30/25#)
• 10 Air Squats

I think I got 7+4.

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

• 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

I walked 18 holes yesterday. I’m very tired this afternoon.

Chest

4 Sets

• 8 Bench Press

For me it was 45-95-125-155-165-175 and 45-65-75-85-90-95 for B.

4 Sets

• 8 Incline Fly (30 / 15)
• 8 MAX Push-ups (20-20-15-15 / 18-12-12-13)

Shoulders

4 Sets

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

4 Sets

• 8 Upright DB Rows (30/25)
• Front Raises (15/12)

Yesterday I played 18 holes, but rode in a cart.

Back

4 Sets

• 8 Hex Bar Deadlifts (100-110-120-130#)
• 3×10 Cuban Press (2.5# plates)

4 Sets

• 8 Lat Pulldowns (126#)
• Farmer Carry (45# DBs)

4 Sets

• 8/8 Single Arm Rows (60#)
• 10 Banded Back Fly (CS red)

Abs

3 Sets

• 12 V-ups
• 12 Windshield Wipers (25# plate)
• 20 alt Side Crunches

Still putting in long days trying to get one house ready to sell and getting the new house organized.

Legs

4 Sets

• 35s Wall Sit (50#)

While B was doing front squats.

4 Sets

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

4 Sets

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

4 Sets

• 12 Sumo KB Deadlift (70# KB)
• 3x 10/10/10 Calf Raises (50 DBs)

Abs

3 Rounds

• 1:00 Plank
• 30s Oblique Heel Touches