Month: June 2026

Friday I walked 18, both Saturday and Sunday we played pickleball and practiced short game at the range, I trimmed and mowed the lawn Sunday, and I walked 18 yesterday.

Legs

4 Sets

• 6 Back Squat (35-85-105-125-145 / 35-65-85-105-125)
• Monster Walks (last 2 sets)

3 Sets

• 8/8 Decline Curtsy Lunges (30/20s)
• 8 Goblet Squats (53/35)

3 Sets

• 8/8 Single Leg Hip Thrust (40/15)
• 10/10/10 Calf Raises (60/30s)

Abs

3 Sets

• 10 V-ups 
• 10 Tuck-ups
• 10/10 Side Laying Crunches 

Chest & Arms

3 Sets

• 10 Low to High Banded Fly (CS Red)
• 10 Tricep Pushdowns (5/3)

3 Sets

• 12 alt Incline DB Press (45 / 25)
• 8 DB close grip (45/20)

3 Sets

• 10 DB Key Press (45/25)
• 10 Seated Underhand DB Front Raise (20 / 10-12-12)

3 Sets

• 15/12 Weighted Bench Dips (15)
• MAX Close Grip Push-up on Bench (15/0)

I struggled through 10 push-ups each time. This workout is soo nasty.

Walked 18 on Thursday and 9 on Friday. Saturday we played pickleball and Sunday we walked a bunch at the Dow Championship. Walked 18 on Monday again.

Back

4 Sets

• 8 Barbell Rows (35-85-105-110-110 / 35-65-85-90-90)

3 Sets

• MAX Pull-ups (10/6)

3 Sets

• 8 Lat Pulldowns (9-9-10 / 6)
• 8 Incline Rows (elbows out, 25-25-30 / 15-20-20)

3 Sets

• 8 Seated Cable Rows (9-10-11 / 7-8-8)
• 8/8 Single Arm DB Rows (60/40)

Abs

3 Sets

• Suitcase Carry (60)
• 10/10 Hip Dips
• 20 Planks Shoulder Taps
• 20 alt Side Crunches 

On Sunday we walked 9 holes and I cut the lawn. Then I walked 18 on Monday.

Chest & Arms

4 Sets

• 10 Low to High Banded Fly (CS Red)
• 10 Tricep Pushdowns (5/3)

3 Sets

• 12 alt Incline DB Press (45/25)
• 8 DB close grip (45/20)

Doing the 45s for every set wiped me out!

3 Sets

• 10 DB Key Press (45/25)
• 10 Seated Underhand DB Front Raise (20 / 10-12-12)

3 Sets

• 12 Weighted Bench Dips (15)
• MAX Close Grip Push-up on Bench (15/0)

I struggled through 10 push-ups each time.

Legs

4 Sets

• 6 Back Squat (35-85-105-125-145 / 35-65-85-105-125)

3 Sets

• 10 Stiff-leg Deadlift
• 105-125-125 / 105-105-125

3 Sets

• 8-8 DB Side Step-ups (45 / 30-35-35)
• 8 Seated Leg Extensions (13-13-14 / 7)

3 Sets

• 6-6 Bulgarian Split Squats (30-35-35 / 25)

Abs

3 Sets

• 10 OH Leg Lifts (35/25)
• 8-8 Plank Saws (15/10)

Yesterday I walked 18 holes.

Back

4 Sets

• 4 Hex Bar Deadlift (60-100-150-170-190)

3 Sets

• MAX Strict Pull-ups (10/6)

3 Sets

• 10 Reverse Grip Pulldown (9/6)
• 10 Incline DB Row (40/25)

3 Sets

• 10 Straight Arm Pulldown (4-4-5 / 2)
• 10 Incline Back Fly (30/20)

Abs

3 Sets

• 10 OH Reverse Crunch
• 10 OH Toe Tap
• 20 Bicycles
• 20 Superman Flutter Kicks

I used a 35 pound dumbbell.

On Sunday we walked 9 holes and played pickleball. Yesterday I walked 18.

Legs

4 Sets

• 6 Back Squat
  • Nick: 35-85-105-125-135
  • Brandi: 35-65-85-105-125

3 Sets

• 10 Stiff-leg Deadlift (105)

3 Sets

• 8-8 DB Side Step-ups (40-40-45 / 30)
• 8 Seated Leg Extensions (12-12-13 / 7)

3 Sets

• 6-6 Bulgarian Split Squats (30 / 20)

Abs

3 Sets

• 10 OH Leg Lifts (35/25)
• 8-8 Plank Saws (15/10)