Month: April 2025

2025/04/27

Sets of 6-10

  • Incline DB Bench Press
    • 10x 30-35-40-45-50-60
    • 15×20, 8×25, 7×30, 6×35, 8×35, 2×40

3 Sets

  • 8 DB Hammer Curls (35/25)
  • 10 IYT (2.5)

3 Sets

  • 6/6 Half-kneeling Landmine Press (55-60-70 / 45-50-52.5)
  • 8/8 Bench Step Overs (18”, 25-30-35 / 24-15-20)

Heading out to walk 9 holes.

2025/04/26

Rotational DB Work

  • 4×6/6 Single Arm Rotational Push Press (25 / 15)
  • 4×6/6 Bent Over Row to Press (30 / 12-10-10-10)
  • 4×6/6 Bulgarian Split Squat w/ Rotation (35/25)
  • 3×10/10 DB Assisted Open Book Press (25/20)
  • 3×10/10 Half Kneeling DB Chops (25/20)

3 Sets

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

Cardio

  • 3:00 ramp up pace 
  • 1:00 rest
  • 4x
    • 30s sprint
    • 1:00 rest
  • 3:00 cooldown

I was on the bike and B was on the TrueForm. Been awhile since I went fast and my legs were burning in the second sprint.

2025/04/25

I walked another 18 holes on the golf course yesterday and did a lot of extra walking because of some wild shots early.

4 Sets

  • 6/6 Barbell Reverse Lunges (65-85-95-105 / 65)
  • 15/15 Banded Lateral Walks

3 Sets

  • 8/8 Rotational Single Leg RDL (40/35)
  • 6/6 Single Leg Step-ups (forward, leg stays on box, 20”, 30s/25s)

3 Sets

  • 12-8-6 Seated Cable Rows (104-115-126 / 82-93-104)
  • 20 Combo Raises (12/8)

3 Sets

  • 10 DB Floor Press (50-60-60/25-30-35)
  • 10 DB Chest Fly (25-30-35/12-15-20)

2025/04/23

Finally got out and walked 18 holes yesterday.

30:00

  • 20 Lateral Step Overs (12”)
  • 2 loops Suitcase Carry (53)
  • 20 Curtsy Lunges
  • 20 Banded Tricep Pulldowns
  • 10/10 Single Arm OH Marches (35)
  • 5/5 Side Ball Slams (14)

I did 7 rounds plus everything through 13 pulldowns.

2025/04/21

Sets of 4-6

  • Hex Bar Deadlift (30 + 50-80-100-120-140)

I did sets of 6.

3 Sets

  • Weighted Pull-ups
    • Nick: Strict – 10-7-6
    • Brandi: 8# vest – 4-4-4

3 Sets

  • 10/10 Seated Hamstring Banded Curls (red-blue-blue)
  • 10 Tate Press (35-40-45 / 25)

10:00

  • 4/4 Step-ups (20”) / Twisting Box Jumps (12”)
  • 15 V-ups
  • 10 DB Shoulder Press (30) / Push Press (25)
  • 20 alt KB over Shoulder (35/30-25)

I’m still trying not to strain too much on any movements. Got through 4+23. Hitting the golf course tomorrow!

2025/04/20

Rotational DB Work

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

3 Sets

  • 4-3-2-1 Barbell Pullover + 2 Press (65 / 45)

Then we went for a 1.8 mile walk.

2025/04/19

I had to take it easy for a week after a procedure. Went for a 2.38 mile walk on Thursday.

Sets of 6-10

  • Heavy Incline DB Bench Press

I was able to get 10 reps at each of 30-35-40-45-50-60 and B did 6×20, 8×25, 4×30, 6×30, 9×30, 5×35.

3 Sets

  • 8 DB Hammer Curls (30-30-35 / 25)
  • 10 IYT (2.5# plates)

3 Sets

  • 6/6 Half-kneeling Landmine Press (35 + 10-15-17.5)
  • 8/8 Bench Step Overs (keep on foot on bench, 18″, 10-15-20# KB)

10:00 AMRAP

  • 10 Push-ups
  • 30 alt Side Crunches
  • 6/6 Side Ball Slams (10/14# MB)
  • 20 Reverse Lunges

I got 4+43.

2025/04/09

Cardio

  • 10:00 TrueForm Walk
  • 10:00 BikeErg
  • 10:00 TrueForm Walk
  • 10:00 BikeErg

I think I popped a rib out in my back, which isn’t fun, so I’ve spent several times trying to stretch and pop it back.

2025/04/08

Sets of 4

  • Sumo Deadlifts (45-95-125-165-185-205)

We jumped 10 pounds for the last three sets.

4 Sets

  • 8/8 Bulgarian Split Squats (30/25s)
  • 10 DB Curls (30/20s)

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)

This is such a rough superset, especially after the bench reps.