Month: May 2026

Upper/Lower Strength

4 Sets

• 6 Barbell Rows
  • N: 45-85-105-115-125 (underhand)
  • B: 45-65-85-90-90

3 Sets

• 12 Lat Pulldown (9/5)
• 10 DB Incline Press (50 / 25)

Arms

2 Sets

• 12 DB Preacher-Style Curl (elbows braced on inside of thighs, 25/15)
• 10 Cable Tricep Extensions (3-4 / 2)
• 10 DB Zottman Curl (supinate up, pronate at top, slow lowering, 20/15)

Core

3 Sets

• 10/10 Side Plank DB Reach Throughs (10/8)
• 12 DB OH Leg Lifts (25)
• 20 Plank Hip Dips

It was a busy weekend. Yesterday I walked 18 holes.

5 Sets

• 5 Shoulder Press
  • N: 35-80-100-110-120-130
  • B: 35-55-65-65-65-65

3 Sets

• 7/4 Strict Pull-ups
• 10 Landmine Romanian Deadlift (35 + 60-80-90 / 60-80-60)

3 Sets

• 10 Curl-ups w/ pause
• 20 Deadbugs (8/5# DBs)
• 10-10 Single-leg Glute Bridges
• 12 Birddogs w/ pause

Lower Body

5 Sets

• 5 Hex Bar Deadlifts
  • N: 80-120-150-170-190-210
  • B: 80-120-150-170-170-170

3 Sets

• 6-6 Side Box Step-ups (20”, 40-45-50 / 20-20-25)
• 6-6 Curtsy Lunges (40-45-50 front rack / 15s at sides)

3 Sets

• 6-6 Cable Hamstring Curls (1/0)
• 10-10-10 Calf Raises (60s / 35s)

Core

3 Sets

• 10 V-ups
• 10/10 Plank KB Pushes (20/15)
• 30 Turtle Back Heel Taps

I aslo trimmed and cut the lawn later in the afternoon.