Month: July 2025

Walked 18 holes yesterday.

3 Sets

• 6 Incline DB Row (50-50-60 / 40-45-45)
• 12/12 DB Bent Over Elbow Out Row (35 / 25-25-30)
• 25 Incline Back Fly (15 / 10)

3 Sets

• 6 V-up
• 10 Tuck-up
• 14 Sit-up
• 30s Rest

I started to feel my hernia in the last set, so only got through 4 of the sit-ups.

Yesterday we walked 9 holes and I trimmed/edged the lawn.

3 Sets

• 6 DB Bench Press (60 / 40-45-45)
• 10 Perfect Push-ups
• 25 Banded Fly (CS red)

3 Sets

• 6 / 5-5-4 Shoulder Press (95-105-105 / 65)
• 12 Upright DB Row (25/20)
• 25 Bent Arm Lateral Raise (12/8)

2 Sets

• 10 3-way V-ups
• 10 Boat Crunch
• 6/6 Side Plank Crunches
• 10 alt Knee Tucks

We played some pickleball, but got rained out after a game and a half.

Happy 4th!

Walked 18 holes yesterday. My abs are still sore from Wednesday. Back to the brutal leg workout today.

3 Sets

• 5/5 each leg Three-Way Lunge (15-15-20 / 15s)
• 3×15 Dumbbell Front Squat (15-15-20 / 15s)
• 3×10 Single-Leg Dumbbell Hip Extension (20-20-25 / 8)

Decided I’d bump it up the last set of each.

3 Sets

• 10/10 Standing Hip Raises (25)
• 10 Calf Raises (35s)

We added the calf raises this week.

2 Sets

• 10/10 Rotational Side Plank
• 15 V-ups
• 20 Plank Shoulder Taps
• 15/15 Side Crunches

On Sunday I walked an early 18 holes, played pickleball, and mowed the lawn. My legs were wrecked from Friday the last two days. I walked 18 yesterday.

3 Sets

• 6 Incline DB Row (45-50-50/40)
• 12/12 DB Bent Over Elbow Out Row (35/25)
• 25 Incline Back Fly (15/8)

3 Sets

• 6 V-ups
• 10 Tuck Crunch
• 14 Sit-ups
• 30s Rest

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