Month: October 2024

Brandi wasn’t feeling good on Wednesday, I walked 18 on Thursday, and yesterday we played two hours of pickleball.

Chest & Shoulders

4 Sets

• 4 Bench Press

I went 45-95-135-165-185-205 and B went 45-65-85-95-105-110, up 10 and 5 pounds, repsectively, on our last set. B also jumped 5# on her penultimate.

4 Sets

• 10 Banded Chest Press (standing, CS blue)
• MAX Diamond Push-ups 

20-15-15-15

15-15-15-15

4 Sets

• 8/8 Landmine Press (45 + 40/15)
• 10 DB Shrugs (60)

4 Sets

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

Abs

3 Rounds

• 12 Tuck-ups (15/12# DB)
• 12 Sit-up with alt Row Boat (15/12)
• 12 alt V-ups
• 8/8 Side Plank DB Reach (15/12)

Walked 18 holes yesterday.

Back

4 Sets

• 4 Hex Bar Deadlifts (140-150-160-170#)
• 3×10 Incline Back Fly (25/20)

Warmed up with 45-85-110.

4 Sets

• MAX Pull-ups (10-8-7-6 / 5-4-4-4)
• 8 Straight Arm Pulldowns (60/49)

4 Sets

• 8 Bent Barbell Rows (75)
• 3×10 Incline DB Rows (40/30)

Abs

3 Sets

• 10 Hanging Leg Raise
• 10/10 Banded Rotations (CS blue)
• 10/10 Banded Butter Churners (CS blue

We played almost two hours of pickleball this morning.

Legs

3 Sets

• 8 Incline DB Squat (20-25-30# DBs) / 8 Front Squats (105-105-115#)

3 Sets

• 8/8 Bulgarian Deadlifts (18”, 70#)
• 10 Seated Calf Raise (3010 tempo, 2×35#, 45#)

3 Sets

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

3 Sets

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

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 (45/35#)

Cool-down

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

On Wednesday I walked 18 holes. Yesterday I cut the new lawn for the first time, which is a lot bigger. We went for a 2.25 mile walk in the evening.

Chest & Shoulders

4 Sets

• 4 Bench Press

Me: 45-95-135-165-185-195

Brandi: 45-65-85-95-100-105

4 Sets

• 10 Banded Chest Press (standing, CS blue/red)
• MAX Diamond Push-ups 

It was 15-13-12-12 for me and 13-11-12-12 for B.

4 Sets

• 8/8 Landmine Press (45 + 40/15)
• 10 DB Shrugs (50)

4 Sets

• 8 Upright DB Rows (30/20-20-25-25)
• 12 Combination Raises (15/12)

Abs

3 Rounds

• 12 Tuck-ups (15/12# DB)
• 12 Sit-up with alt Row Boat (15/12)
• 12 alt V-ups
• 8/8 Side Plank DB Reach (15/12)

Walked 18 yesterday.

Back

4 Sets

• 8 Hex Bar Deadlifts (110-120-13–140#)
• 3×10 Cuban Press (5# plates, Instagram source)

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