Month: March 2025

Another late night watching Duke.

Rotational DB Work

• 4×6/6 Single Arm Rotational Push Press (25 / 10-12-12-15)
• 4×6/6 Bent Over Row to Press (20-20-25-25 / 15-20-20-20)
• 4×6/6 Bulgarian Split Squat w/ Rotation (25-30-30-30 / 20)
• 3×10/10 DB Assisted Open Book Press (20-25-25 / 15)
• 3×10/10 Half Kneeling DB Chops (20/15)

Cool workout I found on Instagram.

3 Sets

• 4-3-2-1 Barbell Pullover + 2 Close Grip Bench Press (45-65-75 / 35)

Another Instagram find.

12:00 AMRAP

• 5 Burpee Box Jumps (20/18″)
  • 5/5 Rotational Ball Slams [example] (10/8# MB)
• 30 Mountain Climbers
• 10 DB Hang Cleans (30/20# DBs)

Haven’t got a sweat like that in awhile. I did 6+4.

Going to be up to 65° later, so we might go for a walk.

On Thursday we went for a walk of almost 2.5 miles and I was whooped yesterday from staying up to watch the Duke game.

Sets of 4

• Bench Press

I did 45-95-135-165-185-205-225, going up 10-5-5-5-5 on the last five sets from last time. B did 45-65-85-95-105-110[3]-110, with a locked up elbow on the penultimate set.

3 Sets

• 10 Upright Row (35/25)
• 10 Incline Tricep Kickback (20)

4 Sets

• 8 Incline DB Rows (60/40)
• 10 Barbell Calf Raises (155-175-195-215 / 135-155-155-155)

I went up 20 pounds on each set of calf raises.

3 Sets

• 10 DB RDL against barbell (3 up from bottom line, 40-45-45 / 35-40-40)

Sets of 4

• Zercher Squats (45-85-105-125-135 / 45-65-75-75-75)

Brandi is taking it easy with her knee.

3 Sets

• 10-8-6 Lat Pulldowns (131-137-142 / 76-87-98)
• 8/8 Stepdowns (14″ 20-25-30 / 0)

Sets of 4

• Push Press / Shoulder Press

I did 45-95-125-145-165 for push press and B did 45-55-65-70-75 for shoulder press so she wouldn’t have the pressure of the dip.

3 Sets

• MAX Tricep Pulldowns (rope, 71) / MAX Dips (8# vest)

14-9-6 for me with the pulldowns and 9-9-9 for B and her dips.

3 Sets

• 3 Lying Rope Climbs

These have gotten so much easier than the first week.

I’m trying to get in more golf practice with the season right around the corner.

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 (12-18/12″)
• 2×6/6 Med Ball Chest Pass (8/6#)
• 2×8/8 Squat Row (band)
• 2×8/8 Split Stance Squat w/ Rotation (band)
• 2×6/6 Single Arm Power Landmine Press (50/45#)

I’ve done higher in other workouts with those rotation box jumps, so decided I should try bumping it up here. It’s a different stimulus in this workout for sure, with all of the explosive stuff. I also went to a heavier MB for the chest pass, which bounces off the wall a lot more.

Cool-down

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

Sets of 4

• Sumo Deadlifts (45-95-125-155-175-195)

4 Sets

• 8/8 Bulgarian Split Squats (25/0)
• 10 DB Curls (25/20s)

B’s knee is acting up, so didn’t use any weights

7 Rounds

• 8 DB Bench Press (50/35s)
• 12 Walking Lunges / KBS

3 Sets

• 12 Seated DB Shoulder Press (35/20s)
• 10 Tricep Pushdowns (60/49)

Sets of 4

• Bench Press

I went 45-95-125-155-175-195-215 and B did 45-65-75-95-105-110-115(2).

3 Sets

• 10 Upright Row (35/25)
• 10 Incline Tricep Kickback (20/15-15-20)

3 Sets

• 10 DB RDL against barbell (30-35-40 / 25-30-30

4 Sets

• 8 Incline DB Rows (50 / 35-35-35-40)
• 10 Barbell Calf Raises (135-155-175-195 / 135-155-155-155)

Cardio

• 10:00 TrueForm Walk
• 10:30 Row
• 11:30 TrueForm Walk
• 10:00 BikeErg

I did some golf stance rotations and shoulder passes.

Yesterday I walked nine holes and it was great!

Sets of 4

• Zercher Squats (45-75-95-115-125)

3 Sets

• 10-8-6 Lat Pulldowns (126-131-136 / 73.5-82-93)
• 8/8 Stepdowns (14″ 15-15-20 / 0-10-15)

Sets of 4

• Push Press

I did 45-95-115-135-160 and B did 45-65-85-90-100

3 Sets

• MAX Tricep Pulldowns (rope, 65-71-71) / MAX Dips (8# vest)

13-6-7 and 10-10-10

3 Sets

• 3 Lying Rope Climbs

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 (50/40#)

Cool-down

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

We went for a 1.59 mile walk yesterday since it was over 60°!

Sets of 4

• Sumo Deadlifts (45-95-125-155-175-195)

We bumped the last three sets 10 pounds.

4 Sets

• 8/8 Bulgarian Split Squats (25/20s)
• 10 DB Curls (25/20s)

7 Rounds

• 8 DB Bench Press (50/35s)
• 12 Walking Lunges

3 Sets

• 12 Seated DB Shoulder Press (35/20s)
• 10 Tricep Pushdowns (60/49)